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Author Topic: Kingfush  (Read 1057047 times)

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Kingfish

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Re: Kingfush
« Reply #1425 on: November 05, 2013, 12:52:52 am »
0
Nov 4, 2013

Full Squats - Paused - Maintenance
455 #126 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 4
475 x1 Day 50 | 475 max

Calf Raise - Leg Press - Paused
Skip

Cable Rows or Chins - Paused
Skip

Dips - Paused
BW x20

* heaviest 475x1 i've done. last week was tough. only 3 of 7 days were non-maxd. 2x +10lbs and 1x + 5lbs. im not burned out to the point of skipping the 475. i don't have back to back max days with the 455. yet. 

** week 3 of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.
« Last Edit: November 05, 2013, 03:57:27 am by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1426 on: November 07, 2013, 12:13:22 am »
0
Nov 5-6, 2013

Full Squats - Paused - Maintenance
455 #128 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 5
455 x1 Day 51 | +5lb

Nov 6
455 x1 Day 52 | +10lb


Calf Raise - Leg Press - Paused
9x45s x20 Nov 5

Cable Rows or Chins - Paused
100 x20 Nov 5

Dips - Paused
Skip

* +xx lb = effort level. the bigger the number, the more power i have over that weight. 0 = some kind of form breakdown but still got the weight up. +5 = heaviest i can lift without a noticeable sticking point crawl.

** week 3 of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1427 on: November 08, 2013, 08:47:26 pm »
0
Nov 7-8, 2013

Full Squats - Paused - Maintenance
455 #130 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 7
455 x1 Day 53 | +10

Nov 8
455 x1 Day 54 | +5


Calf Raise - Leg Press - Paused
skip

Cable Rows or Chins - Paused
BWx20 Nov 8

Dips - Paused
BWx30 Nov 7

* change sleep pattern on a friday because of a weekend vacation plan. was supposed to be at least +10lb strong over the 455 but i was off from being awake on a friday early afternoon. my usual work night sleep is 8:30-4:30pm.. i was already up at 1:30pm today. still got my 7.5hr+.

** week 3 of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1428 on: November 11, 2013, 01:35:21 am »
0
Nov 9-10, 2013

Full Squats - Paused - Maintenance
455 #132 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 9
455 x1 Day 55 | +10

Nov 10
455 x1 Day 56 | +10


Calf Raise - Leg Press - Paused
skip

Cable Rows or Chins - Paused
skip

Dips - Paused
BWx20 Nov 9

* went for a 2-day trip to  calistoga CA for some mud bath/full massage.  might be a little beat from the full body sport massage but was still able to get a 3-hour afternoon preworkout nap.

** week 3 of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1429 on: November 13, 2013, 12:17:54 am »
0
Nov 11-12, 2013

Full Squats - Paused - Maintenance
455 #133 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 10
425x1 | +40  :uhhhfacepalm:

Nov 11
455x1 Day  | +10


Calf Raise - Leg Press - Paused
9x45 x20 Nov 12

Cable Rows or Chins - Paused
BWx20 Nov 11

Dips - Paused
skip

Standing Shoulder Dumbell Press - Paused
45x20 Nov 11-12

* 8-week (56 day) straight 455lb and over top set ended Nov 11. my form felt unstable at the hole with the 405 warmup. 405 concentric was still routinely explosive and fast. did not bother using 455 and break something. my hamstrings are a little sore from the weekend deep-tissue massage.

* decided to just go 425. should have used 455. i powered that 425 easily but would fatigue me if i do another heavy single. hamstrings soreness just made the stability approaching the hole somewhat weak and jello. quads blasted the concentric without any problem.

** week 1 of 2. 455x7 weekly routine. rest. maintain 210-212BW.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1430 on: November 16, 2013, 11:43:59 pm »
0
Nov 13-16, 2013

Full Squats - Paused - Maintenance
455 #137 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 13 455x1 | +10

Nov 14 455x1 | +10

Nov 15 455x1 | +5

Nov 16 455x1 | +5

Calf Raise - Leg Press - Paused
9x45 x20 Nov 16

Cable Rows or Chins - Paused
BWx20 Nov 13,15

Dips - Paused
BWx20-30 Nov 14,16

Standing Shoulder Dumbell Press - Paused
45 x10 x10 Daily

* adding more SVJ drills - BW / 2x25lb x8s.

** week 1 of 2. 455x7 weekly routine. rest. maintain 210-212BW.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

TKXII

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Re: Kingfush
« Reply #1431 on: November 17, 2013, 10:25:05 am »
0
are you still planning on training for the 60m? have you ever timed a 40yd dash? would be curious to see how your beastly legs perform!
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

ian459

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Re: Kingfush
« Reply #1432 on: November 18, 2013, 12:16:01 am »
0
Do you ever practice RVJ or have a video of you performing one? Your SVJ seems extremely similar to your squat form, so I was wondering if your RVJ looked like your squat form too.
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Kingfish

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Re: Kingfush
« Reply #1433 on: November 18, 2013, 02:57:01 am »
0
Quote from: Avishek on November 17, 2013, 10:25:05 am
are you still planning on training for the 60m? have you ever timed a 40yd dash? would be curious to see how your beastly legs perform!

no formal sprint training yet. just some hill sprints for conditioning.

Quote from: ian459 on November 18, 2013, 12:16:01 am
Do you ever practice RVJ or have a video of you performing one? Your SVJ seems extremely similar to your squat form, so I was wondering if your RVJ looked like your squat form too.

all SVJ when it comes to jumping. RVJs eventually gets you broken.

here's a 3-step vert:

<a href="http://www.youtube.com/watch?v=b9C7eiLlVX0" target="_blank">http://www.youtube.com/watch?v=b9C7eiLlVX0</a>
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

TKXII

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Re: Kingfush
« Reply #1434 on: November 18, 2013, 01:14:30 pm »
0
rvjs get you broken? could you elaborate on this I'm not sure what you mean.
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Kingfish

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Re: Kingfush
« Reply #1435 on: November 24, 2013, 02:18:38 am »
0
Nov 17-23, 2013

Full Squats - Paused - Maintenance
455 #142 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Nov 17 455x1 | +10

Mon Nov 18 455x1 | +10

Tue Nov 19 440x1 | +10 had to cut down on jumping reps. accumulated more fatigue than i can recover from.

Wed Nov 20 455x1 | +10

Thur Nov 21 455x1 | +10

Fri Nov 22  | < 7.5hr sleep. top set skipped

Sat Nov 23 455x1 | +10

Calf Raise - Leg Press - Paused
9x45 x20 Nov 23

Cable Rows or Chins - Paused
BWx20 Nov 17,20,22

Dips - Paused
BWx20-30 Nov 17,19,21

Standing Shoulder Dumbell Press - Paused
45 x10 x10 Daily

** week 1 of 2. 455x7 weekly routine. rest. maintain 210-212BW.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1436 on: November 26, 2013, 12:06:39 am »
0
Nov 24-30, 2013

Full Squats - Paused - Maintenance
455 #144 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Nov 24 455#143 | +10

Mon Nov 25 455#144 | +10

Tue Nov 26 440 | +10 did not get enough sleep. sucks for a no-work day.  at least i'm really good now choosing my top weight based on the 405 speed.

Wed Nov 27 455#145 | +10
 
Thur Nov 28 405 | +40 not enough sleep. had to workout before 2pm because of gym holiday hours.

Fri Nov 29 455#146 | +10
 
Sat Nov 30 405 | + 20 tired from work. legs needed another set of 3-4hr sleep to recover. didn't feel like sleeping the whole day. squat with ~ 8hr sleep.

Calf Raise - Leg Press - Paused
9x45s x20 Thur Sat

Cable Rows or Chins - Paused
BWx20 Mon Wed Fri

Dips - Paused
BWx20 Tue

Standing Shoulder Dumbell Press - Paused
45x20 Sun Mon Tue Sat

* will put a weekly entry and just modify as i go along. makes it easier to track my progress.

* still not strong enough to go 475. i messed up a little last week by doing more low intensity jumping while im resting my top set. its been a long time since i felt a heavy 405. at sub 7.5hr sleep, it feels like my quads are still "shattered". happened last week thursday. would have gotten a 425 but did not feel like tiring myself too much.

** week 2 of 2. 455x7 weekly routine. rest. maintain 210-212BW.
« Last Edit: December 01, 2013, 12:33:46 am by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1437 on: December 02, 2013, 03:25:41 am »
0
Dec 1-7, 2013

Full Squats - Paused - Maintenance
455 #148 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Dec 1 455#147 | +10 still not as strong as i expected coming from full sleep. i am not overshooting to 475 tmrw. recovery is behind.

Mon Dec 2 455#148 | +0 weak sleep ~ 4+2+2hr. did 455 for 8 weeks straight weeks ago. barely survive 2nd day.

Tue Dec 3 440x1 | +10 got good sleep but not enough consecutive sleeps to bounce back from this fatigue.

Wed Dec 4 425x1 | +15 good sleep. too lazy to eat in the morning and just continued sleeping. paid for it in the afternoon. lifted after almost a 20hr+ fast.
 
Thur Dec 5 425x1 | +10 weak sleep. ~5+2hr. too cold this past few days.

Fri Dec 6 405x1 | +10. the 40-rep calf raises from tue gave me so much DOMS. it got worst after 2-3 days. i can squat good with sore calves. this is different. my calves are so DOMd, plantar flexing makes me cramps.
 
Sat Dec 7 405x1 | +20. calves still broken

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Wed
4x45s x40 Tue

Cable Rows or Chins - Paused
BWx20 Mon Wed Fri
100x20 Sun

Dips - Paused
BWx20 Tue Thur Sat

Standing Shoulder Dumbell Press - Paused
45x20 Sun

* week 1 of 1 - maintain 210-212BW. maintain 455x1 top set
« Last Edit: December 09, 2013, 06:49:20 am by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

ian459

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Re: Kingfush
« Reply #1438 on: December 03, 2013, 01:24:23 am »
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Hey man, what are your goals right now? Just maintain that squat?
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Kingfish

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Re: Kingfush
« Reply #1439 on: December 03, 2013, 08:57:31 pm »
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Quote from: ian459 on December 03, 2013, 01:24:23 am
Hey man, what are your goals right now? Just maintain that squat?

until Q1-2 of next year - BW214-218.  BF15-17%max. daily 455-475s, max 495s.

after that, back to more jumping/leaning out. probably more cardio conditioning in my road bike.

Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.
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