Author Topic: Kingfush (Read 1057712 times)

Kingfish · « **Reply #1245 on:** June 11, 2013, 09:17:36 pm »

Quote from: LanceSTS on June 11, 2013, 01:39:43 am

First, it depends greatly on the level of track athletes youre referring to. If youre talking post high school/collegiate and up, and they are competitive at that level in the power/speed events, then they almost certainly are the former type of athlete we are talking about. The other guys have dropped out by that point.

You can for sure see an improvement in the counter movement and run up of anyone, the problem is it doesnt help after a while and can even hurt some guys to try and go faster than they "need" to go. Not picking on kingfish at all here, but have you ever seen him from an approach? Thats VERY common as well with those type guys, lbss will be the same. The longest run up they will benefit from will be a couple of steps at MAX, and even then some will lose height that way.

There are very little studies or anything other than theories, experiences, and anecdotal evidence done on this type of thing at all, its simply not that common an interest. Some claim that the more muscular dominated movement pattern requires more time for the actin and myosin cross bridges to develop force. This is why you tend to see a very close standing vert to running, or even higher standing in these athletes. Tendons dont work the same way. More velocity, better output. This may not be 100 percent accurate, but it tends to hold true if you study which type of athlete youre dealing with.

my approach jump is a faster version of a 3-step SVJ.

i train that way because i put self preservation very high. i cannot work if i'm injured. an RVJ requires so much practice/repetitions and is very injury prone. i've done so many 35"+ jumps in 5+ years. not a single knee ligament is complaining.

if i were a bball player, given the same skills..id prefer to guard the guy with a 30-40 SVJ/RVJ than somebody with a 36-38 jump.

Kingfish · « **Reply #1246 on:** June 12, 2013, 09:17:35 pm »

Wed 4:00pm
Jun 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
455 x1 2 of 20
405 x1

Single Arm Standing Cable Rows
Paused reps top/bottom holds
-100 x20

* 455x1 a bit stronger than yesterday. still from a complete pause. will start the 3-day wed-fri work nights. did not add the volume backoffs today. i will not sleep until 9am tmrw.

Kingfish · « **Reply #1247 on:** June 13, 2013, 08:45:55 pm »

Thur 4:00pm
Jun 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
440 x1

Chins
Paused reps top/bottom holds
-BW x20

* 9am-3pm sleep. no muscle fatigue. just tired and need more sleep to get fresh enough for the 455. still very happy to get a strict paused 200kg on a weaker day.

* no backoff set. lost interest to lift anything heavy afterwards. thought about the calf raises but decided it can wait.

Raptor · « **Reply #1248 on:** June 13, 2013, 08:51:03 pm »

Hey Kingfish, do you think doing sets daily of 5 reps in the squat (only one set) with something like my 7RM is sustainable?

Kingfish · « **Reply #1249 on:** June 14, 2013, 08:52:28 pm »

Fri 4:00pm
Jun 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1 x1
315 x4

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Chins
Paused reps top/bottom holds
-BW x20

* 3rd straight day of no daytime naps. 405x1 felt a lot heavier now. did another 405 and it did not improve much. 315x4s for a bit of volume ramping. might go no-paused to 20s with the 315s clustering 4reps.
* 4 skipped days of calf raise and came back strong again. straight to 20 paused reps in the leg press. did 10x45s at one point but the crushing effect to the lower back makes me uncomfortable.

Kingfish · « **Reply #1250 on:** June 15, 2013, 09:11:43 pm »

Sat 4:00pm
Jun 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
425 x1
365 x1

Chins
Paused reps top/bottom holds
-BW x20

* felt tired. will get much needed sleep again. tmrw should be a 440.

Kingfish · « **Reply #1251 on:** June 16, 2013, 03:34:35 pm »

Sun 10:00am
Jun 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
425 x1
365 x1

Calf Raises - Leg Press
Paused reps top/bottom holds
-8x45 x20

* got good sleep but still felt tired. form is good. just did not have enough explosiveness in the legs at the 405. last weeks 440(straight to 7).455.455.440 might be too much at this time. 2 straight non-heavy days now.
* calf raises straight to 20 paused reps felt easy.

Kingfish · « **Reply #1252 on:** June 17, 2013, 09:37:35 pm »

Mon 4:00pm
Jun 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 3 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
455 x1 3 of 20
405 x1

Chins
Paused reps top/bottom holds
-BW x20

* did not know that i was this sleep deprived. slept sun 1:00-4:00pm, 10:30pm-10:00am. if i did not have that 12:00am-2:00pm meeting at work today, i would have taken a nap after the breakfast too. i just felt like sleeping all the time.
* even if i was not mentally into it, i was able to lift the 315-365-405 with a lot of explosiveness. 455x1 from a strict pause. also a silent stealth lift. will lift this better tmrw.
* the only way i'm going to grow bigger legs for the 475s is too add more volumes of 425. this is not possible if the 455 drains me a lot. i need to keep the non-strong / sleep deprived days to a 425x1 top set.
* BW at 202-204 in the last few days. more boiled eggs. sometimes add some philadelphia cheese on the eggs. will maintain this weight while i find a way to hold the 455 top set and get more volumes of 425s in there too.

T0ddday · « **Reply #1253 on:** June 18, 2013, 12:55:17 pm »

Quote from: fast does lie on June 17, 2013, 09:45:14 pm

BTW- Do you drink at all? And does that effect your training at all if you do?

Drinking effects everyones training. If you want to be your best don't do it. Nobody maximizes their potential 100% but drinking makes sure you wont get close. Really shocking how much worse it is for an athlete compared to all recreational drugs. That said if you do drink do it rarely, in moderation and in short bursts.

Kingfish · « **Reply #1254 on:** June 18, 2013, 08:28:40 pm »

Tue 4:00pm
Jun 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 4 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
455 x1 4 of 20
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
-BW x20

* got all the sleep i wanted. was still a bit afraid of the 455x1 following another convincing 405. this is the strongest i've lifted the 455. the weight went up like a 440. could have had a 465x1 with a bit of mid-back collapse but id still get it up today.

Quote from: T0ddday on June 18, 2013, 12:55:17 pm

Drinking effects everyones training. If you want to be your best don't do it. Nobody maximizes their potential 100% but drinking makes sure you wont get close. Really shocking how much worse it is for an athlete compared to all recreational drugs. That said if you do drink do it rarely, in moderation and in short bursts.

i socially drink during vacations but only a shot or two max a day. straight vodka in black coffee.

Kingfish · « **Reply #1255 on:** June 19, 2013, 08:29:41 pm »

Wed 4:00pm
Jun 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
455 x1 5 of 20
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* another good set of sleep. 10pm-8am, 10am-1pm. did 455x1 without any problems for the 3rd straight day. will skip the top set tmrw until i finish my wed-sat work nights.
* will sleep at 8:30am tmrw. thats a long time from my 1pm wake up time. this is going to be uncomfortable later.

Kingfish · « **Reply #1256 on:** June 20, 2013, 09:12:55 pm »

Thur 4:00pm
Jun 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

* sleep 8:30am-3:00pm. BW still at 202-204. 425x1 was not very difficult. a 435-440 would have felt like a 455 today. calves are not as strong. got to straight 18 reps and needed to shake it up a bit for a few seconds to get the remaining 2reps with full ROM.

Kingfish · « **Reply #1257 on:** June 21, 2013, 08:52:07 pm »

Fri 4:00pm
Jun 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
425 x1

Chins
Paused reps top/bottom holds
- BW x20

* sleep 8:30am-3:00pm. 425x1 felt ~5-10lbs heavier than yesterday's 425. still not very heavy to force me to put too much effort on a light/delaod day.

Kingfish · « **Reply #1258 on:** June 22, 2013, 08:52:09 pm »

Sat 4:00pm
Jun 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

* same sleep, same lifts. added a back up 405x1. did not feel too bad. will force a lot of sleep after work tmrw. see if i'm back to 455 on monday if i get the 14-16hr catch up sleep.

Kingfish · « **Reply #1259 on:** June 23, 2013, 09:17:14 pm »

Sun 4:00pm
Jun 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
425 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* routine felt the same for the last 3 days. will catch on the sleep now.

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Author Topic: Kingfush (Read 1057712 times)

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