Author Topic: Kingfush (Read 1057263 times)

Kingfish · « **Reply #585 on:** March 04, 2012, 04:55:41 pm »

^ no offense to RutgersDunker or anybody who is sub 5'10.. but IMO, it will take a LOT more strength to get the same jumps compared to somebody with longer leverages.. (5'10++). if RutgersDunker grows to 5'10+... he should be mid-forearming the rim with 2 hands from an SVJ with that leg explosiveness. i can SVJ the same rim RVJ grabs in his vids with a max squat ratio that is considerable lower than his.

and yes.. toying with 500lb at 174lb is elite. if i dont break anything, i hope to be at that level soon. good job!

<a href="http://www.youtube.com/watch?v=juT8-Uusk94" target="_blank">http://www.youtube.com/watch?v=juT8-Uusk94</a>

LBSS · « **Reply #586 on:** March 05, 2012, 09:59:29 am »

~~you must have missed the video where he squats 500 at 166.~~

EDIT, never mind, i'm just being retarded.

Kingfish · « **Reply #587 on:** March 05, 2012, 11:01:29 am »

^ i just posted his latest vid.

Mon - 1/2 Morning
Mar 5, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* 425x1 was not so bad. felt like i still have 10-15lb reserved. stopped at 425x1 and will go heavier this afternoon.. 445-450ish.
* back up paused front squats singles at 325 felt really comfortable now. will go 340-350 later if i feel good.

---------------------------------------------------------------------------------------------------------------

Mon - 2/2 Afternoon
Mar 5, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325x1
- 345x1

* did not feel very strong after the midday sleep. stopped at 425x1 and did front squats.
* daily dumbell shoulder press now at 60-80 x4-6. getting thicker deltoids should help the front squats feel less painfull on the shoulders.

Front Squat Backup Sets Cycle

   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3
   345 1x1

Rix · « **Reply #588 on:** March 06, 2012, 06:59:18 am »

Quote from: LBSS on March 05, 2012, 09:59:29 am

~~you must have missed the video where he squats 500 at 166.~~

EDIT, never mind, i'm just being retarded.

You're not, here it is:

<a href="http://www.youtube.com/watch?v=PlCgZ3D9kJc" target="_blank">http://www.youtube.com/watch?v=PlCgZ3D9kJc</a>

Kingfish · « **Reply #589 on:** March 06, 2012, 03:28:25 pm »

Tue - 1/2 Morning
Mar 6, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 325x1
- 345x1

* could have gotten 435-440x1. legs feel strong. will probably ditch the 325 and move up to 345 on the paused front squats. thats 2BW front squats for me. will max at 365-385 and maintain that.
* if im not too tired sore after my midday nap (did sprint drills after squats), il lift again in the afternoon.

Front Squat Backup Sets Cycle

   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1

-------------------------------------------------------------

Tue - 2/2 Afternoon
Mar 6, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* 425x1 was explosive but it felt like id be tiring myself faster if i've gone heavier. will save the 445 for another day.

Got myself these! Yes. another one for the collection. i still use the ironworks 2 everyday and everything else stays pretty much new.

Dreyth · « **Reply #590 on:** March 06, 2012, 09:33:11 pm »

^^ Those look nice!

Been stuck with my Rogue Do-wins for about 2 years now. Got them a half size too small and never felt like sending them back.

Kingfish · « **Reply #591 on:** March 07, 2012, 11:34:59 am »

Wed - 1/2 Morning
Mar 7, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 345 1x2

* 345 front squats are repeatable now but still tiring my shoulders fast. found it easier to keep bar in place if i really keep it close to my neck and just pull head back a little bit so i don't choke.
* paused back up squats are in the 4-5min rests now on the heavy singles. 425 is not heavy anymore but adding 10-15lbs makes it exponentially heavier. on a peak day.. i plan on 400-425-445 and do those 1-2x a week. get consistent on 445 and at some point in the next couple of months.. get 455 and end it there. hill sprints + sprint drills volume now consistent also.
455
Front Squat Backup Sets Cycle

   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1

-------------------------------------------------------------

Wed - 2/2 Afternoon
Mar 7, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

LBSS · « **Reply #592 on:** March 07, 2012, 11:40:35 am »

one of the oly lifters at my gym just got a pair of those. hard not to get hyped to lift when your feet are bright red. but he's tiny -- probably 5'3 -- so on him they actually just emphasize the smallness of his feet.

Kingfish · « **Reply #593 on:** March 08, 2012, 09:25:19 pm »

Thur
Mar 8, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400x1][250,300x2][350,400x1]

* did not get enough sleep from the last 2 days. 400x1 felt 20lbs heavier. since this is the only time id lift today because of work, i tried backing down again to 250 after 5 mins and see if the 400x1 on the second wave feels lighter. same shit. heavy again - explosive from a pause start but not convincingly fast enough that i'd get 425x1 the same way. did not even feel like fighting for a 425x1. called it a day.
* skipped the front squats. im within 20-30lbs of goal. can't get too greedy and go at it every time. i'l give my shoulders a break since i weak today anyway.
* need to really convince myself to not go back today and lift 425x1. i've done 2x 425x1 multiple times within the week.. a skipped daily 425x1 should not be that bad. dammit. feels bad.

Front Squat Backup Sets Cycle

   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x

-------------------------------------------------------------

Kingfish · « **Reply #594 on:** March 09, 2012, 11:15:23 pm »

Fri
Mar 9, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2

* not bad for a workday training. could have gotten a 365x1 front squat today. shoudlers feel strong.

Front Squat Backup Sets Cycle

Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1

-------------------------------------------------------------

Kingfish · « **Reply #595 on:** March 11, 2012, 12:06:34 am »

Sat - 1/2 Morning
Mar 10, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* did a quick squat session after work at 8am. this is after a previous workout last fri 5pm without any sleep in between. form and coordination was great. 400x1 was not very explosive. stopped there.
* skipped front squats.

Front Squat Backup Sets Cycle

   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x

-------------------------------------------------------------

Sat - 2/2 Afternoon
Mar 10, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]

* legs are tired. need more sleep and rest. 3-day workout nights are done. will catch up on sleep again

Kingfish · « **Reply #596 on:** March 11, 2012, 02:34:59 pm »

Sun - 1/2 Morning
Mar 11, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2

* did not really feel like lifting anytime soon after the saturday afternoon workout. now both lower quads are tender. i made sure i get some serious recovery. deep sleep, contrast baths.. strong meals. woke up this morning and it felt the same way on the legs. that 10+hrs of sleep should have done something even if don't feel it. went to the gym for the morning lift and i'm back to 425x1 with a little reserve.
* took a vid of the paused front squats. still stay at 345 until i get really comfortable with it. will lift again in the afternoon if i feel good.

Front Squat Backup Sets Cycle

   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1
   365

<a href="http://www.youtube.com/watch?v=u64a-e7HwaA" target="_blank">http://www.youtube.com/watch?v=u64a-e7HwaA</a>

-------------------------------------------------------------

Sun - 2/2 Afternoon
Mar 11, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* felt like i have another 15-20lbs over the 425x1. saved it for tmrw. im just coming back from a tired fri-sat. unless i mess it up, tmrw should be a strong day.

ruso15 · « **Reply #597 on:** March 11, 2012, 05:55:41 pm »

why r you placing the bar on your delts? should be behind...

Kingfish · « **Reply #598 on:** March 12, 2012, 11:14:03 am »

^ the weight of the bar is equally distributed to the delts and collarbone area.

Mon - 1/2 Morning
Mar 12, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1

* lifts felt good. noticed that on the afternoon workouts, my feet/shoes feel more planted. could be the heat expansion. stopped the front squats at 345x1 to conserve energy and go all heavy later. i might give 365x1 a shot if i feel like it.
* carbs now at 50/50 brown rice/yam or kabocha squash. prefer the yams.

Front Squat Backup Sets Cycle

   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1
   365

----------------------------------------------------------

Mon - 2/2 Afternoon
Mar 12, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 345 x1

* did not have enough glute strength to use heavier weights for paused reps. uphill sprinting even with low volumes is tiring me a bit. did enough squats up to 425x1 just for maintenance. id rather get my sprinting / acceleration faster and faster.

Kingfish · « **Reply #599 on:** March 13, 2012, 10:57:44 am »

Tue - 1/2 Morning
Mar 13, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1

* took a lot of effort to get the paused 425x1. too much rain here in the next couple of days. hill sprints will be skipped. left arm strained a bit from the front squat. need to skip that too if i doesn't get better later.
* been with paused 425x1 2x a day for a couple of weeks now. will use 435 at some point. just need to get some solid recovery without de-training - enough hours between workouts to keep coordination/skill and get legs decent rest too.

Front Squat Backup Sets Cycle

   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1
   365

----------------------------------------------------------

Tue - 2/2 Afternoon
Mar 13, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 345 x1

* left arm felt better after my midday nap. did another single of 345x1 and i wrecked it again. lol. will skip front squats tmrw. i have just enough strength to get a 425x1 paused. i was a little more explosive this afternoon compared to the morning lift but same thing, doing the hill sprints with the lifts is tiring me a bit.

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Author Topic: Kingfush (Read 1057263 times)

Kingfish

Re: Kingfush

LBSS

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Kingfish

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Rix

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Kingfish

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Dreyth

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Kingfish

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LBSS

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Kingfish

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Kingfish

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Kingfish

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Kingfish

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ruso15

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Kingfish

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Kingfish

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