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Messages - Kingfish

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1021
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 29, 2013, 05:32:40 pm »
Quote from: entropy on September 27, 2013, 09:59:12 am
True raptor. I'd been meaning to ask KF about that. How important is your kalf training to your squatting prowess? Would you recommend I start to train my calves too if i'm after a stronger more athletic squat?

not important but more lean mass on the calves is always a good thing. helps keep your ankles healthy.

Quote from: entropy on September 27, 2013, 09:50:07 am
Respeck. If you ever wanna try your hand at internet coaching im putting my hands up as a keen volunteer. Would love to have VMO's like that, i didnt' even know such a muscle existed lol :P

i spent most of my time in the 6-8reps x 6-8sets when i was lifting up to 385s (2.0-2.1BW max). 

my vertical summit journal is full of those rest-pause squats without unloading the bar.. very high volume. long rest. protein overload.

375x7
<a href="http://www.youtube.com/watch?v=SsRFP4s1VYY" target="_blank">http://www.youtube.com/watch?v=SsRFP4s1VYY</a>

1022
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 29, 2013, 05:18:18 pm »
Sun 12:30pm
Sept 29, 2013

Full Squats - Paused
455 #96 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 14 | on-off: 5-2. 6-1. 14-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 | on-off: 1-2. 1-3. 1-0

Cable Rows or Chins | Dips - Paused
Rest 5  or  Rest 1  | Rest 2  | on-off: 1-5. 1-1. 1-2

* BW210#7. 7.5hr sleep. not 465 strong and the 455 felt heavier than yesterday. this is my weakest. the 14th straight heavy day put up a big fight. the hard part is over. time to recover sleep until wed.
* i want to do a forced deload and stop the heavy days at 14 but i don't want to waste all the good sleep il get on my non-work days. might end up going for the 16th day or go apeshit to 21.


1023
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 28, 2013, 09:02:30 pm »
Sat 4:30pm
Sept 28, 2013

Full Squats - Paused
455 #95 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 13 | on-off: 5-2. 6-1. 13-0  :strong:

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-2. 1-3

Cable Rows or Chins | Dips - Paused
Rest 4  or  BW x20 Day 1   | Rest 1  | on-off: 1-4. 1-0. 1-1

* BW210#6.  7.5hr sleep. 455 was not too bad. not 465 strong.

1024
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 27, 2013, 09:33:12 pm »
Fri 4:30pm
Sept 27, 2013

Full Squats - Paused
455 #94 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 12 | on-off: 5-2. 6-1. 12-0  :strong:

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-2. 1-2

Cable Rows or Chins | Dips - Paused
Rest 3  or  Rest 1   | BW x30 Day 1  | on-off: 1-3. 1-1. 1-0

* BW210#5.  7.5hr sleep. 455 felt as heavy as yesterday which is a good thing. i'm usually weakest on friday. this 210BW is working. day 12 and still going.

1025
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 26, 2013, 08:42:47 pm »
Thur 4:30pm
Sept 25, 2013

Full Squats - Paused
455 #93 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 11 | on-off: 5-2. 6-1. 11-0  :strong:

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-2. 1-1

Cable Rows or Chins | Dips - Paused
Rest 2  or  BW x20 Day 1   | Rest 7  | on-off: 1-2. 1-0. 1-7

* BW210#4.  7.5hr sleep. 455 was not as bad as i thought. not as strong as yesterday but might get it again tmrw even with a sub 8hr sleep.

1026
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 25, 2013, 06:43:02 pm »
Wed 2:00pm
Sept 24, 2013

Full Squats - Paused
455 #92 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 10 | on-off: 5-2. 6-1. 10-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-2. 1-0

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 2   | Rest 6  | on-off: 1-1. 1-2. 1-6

* BW210#3.  8hr+ sleep. 455 went up smoothly without much effort. 470 strong today.  so much sleep and a bit of a higher carb diet. planned to sleep most day time but was already up from my 3am-12pm sleep. also took a post workout nap yesterday at 4:30-6:30pm.  will relax in bed from 4:00pm-5:30pm and see if i can nap again.
* thought about going for a 21 straight heavy days.. might be too much. 14 might be a good number also. will limit top set to 455 during the sub 8hr work nights and see if i can get this going. did the calf raises within 2 day rest. taking too many days off puts some no-use DOMS. 

1027
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 24, 2013, 05:43:38 pm »
Tue 12:30pm
Sept 24, 2013

Full Squats - Paused
455 #91 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 9 | on-off: 5-2. 6-1. 9-0  :strong:

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-7. 1-6. 1-2

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 1   | Rest 5  | on-off: 1-0. 1-1. 1-5

* BW210#2. 8hr+ sleep. 455 did not feel very heavy but i did not have a lot of energy even with so much sleep. i might be pushing this ~ 1:1 protein/carb diet. feels like a good time to bump up the carbs a bit by adding cups of rice.
* 4-day work week starts tmrw night. i have a good chance to maintain this heavy top set pace if i do my workout tmrw afternoon ~5:00pm and sleep that whole wed morning. this will minimize the time gap that i am awake.


 

1028
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 23, 2013, 06:25:24 pm »
Mon 12:30pm
Sept 23, 2013

Full Squats - Paused
455 #90 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 8 | on-off: 5-2. 6-1. 8-0  :strong:

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-7. 1-6. 1-1

Cable Rows or Chins | Dips - Paused
Rest 5  or  BW x20 Day 1   | Rest 4  | on-off: 1-5. 1-0. 1-4

* BW210. 8hr+ sleep. was expecting to move the 465 with a little less effort coming from  good sleep and diet. got it up silently but would have failed a 470 today. a good weight to get an 8-day PR.
* will track BW210 (#1 today) and see if i can hold this for 20+days.

1029
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 22, 2013, 05:39:12 pm »
Sun 1:00pm
Sept 22, 2013

Full Squats - Paused
455 #90 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 7 | on-off: 5-2,6-1,7-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-7. 1-6. 1-0

Cable Rows or Chins | Dips - Paused
Rest 4  or  Rest 2   | Rest 3  | on-off: 1-4. 1-2. 1-3

* BW209. 3+5 hr sleep. the 2nd set of sleep midday sunday got me awake already after 3hrs last night. got another 5hr after a heavish breakfast. ties PR for 7 straight heavy days. calf raises-leg press deloaded back to 9x45s each side. the 10x45s are tiring my lower quads fast.

1030
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 22, 2013, 02:06:14 am »
Sat 5:00pm
Sept 21, 2013

Full Squats - Paused
455 #89 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 6 | on-off: 5-2,6-1,6-0

Calf Raise - Leg Press - Paused
Rest 6 | on-off: 1-7. 1-6

Cable Rows or Chins | Dips - Paused
Rest 3  or  Rest 1   | Rest 2  | on-off: 1-3. 1-1. 1-2

* BW209. 5+1.5 hr sleep. got 455. would have failed 465. time to catch up on sleep now.

1031
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 20, 2013, 09:28:51 pm »
Fri 4:30pm
Sept 20, 2013

Full Squats - Paused
455 #88 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5 | on-off: 5-2,6-1,5-0

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-7. 1-5

Cable Rows or Chins | Dips - Paused
Rest 2  or  BWx20 Day 1   | Rest 1  | on-off: 1-2. 1-0. 1-1

* BW209. 4.5+2 hr sleep. same sub 7hr sleep as yesterday but felt a lot stronger.  that big sleep gap from wed noon until thur 9am puts a lot of fatigue.

1032
Pics, Videos, & Links / Re: The Motivational Thread
« on: September 19, 2013, 09:46:10 pm »
 :uhhhfacepalm: shows vid of how he did it in 8 weeks..

Quote from: MaksPTheTruth on September 19, 2013, 05:04:26 pm
My dunk training over the years.

 :trollface:

1033
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 19, 2013, 09:13:57 pm »
Thur 4:00pm
Sept 18, 2013

Full Squats - Paused
455 #87 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 4 | on-off: 5-2,6-1,4-0

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-7. 1-4

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 3  | BWx30 Day 1  | on-off: 1-1. 1-3. 1-0

* BW209. 4.5+2 hr sleep. 405 still felt alright even with this weak sleep. 455 was heavy today.
* question about the volume of training - the heavier you lift, the more important recovery/rest becomes.

1034
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2013, 07:10:39 pm »
Wed 2:30pm
Sept 18, 2013

Full Squats - Paused
455 #86 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 3 | on-off: 5-2,6-1,3-0

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-7. 1-3

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 3  | on-off: 1-0. 1-2. 1-3

* BW209. 5.5+4.5 hr sleep. got oversleep headache a little. forced the 4.5hr to prepare for the 3-day worknight. costco breast nuggests moving my weight up slowly - 0.7carb to 1g protein ratio.
* did the 465#3 without the safety pins. il just make some noise like all the deadlifters there if i miss it. pins messed me up more than save me.

465#3
<a href="http://www.youtube.com/watch?v=1NL2yGuv9Bw" target="_blank">http://www.youtube.com/watch?v=1NL2yGuv9Bw</a>


1035
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2013, 06:33:26 pm »
Tue 12:30pm
Sept 17, 2013

Full Squats - Paused
455 #86 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 2 | on-off: 5-2,6-1,2-0

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-7. 1-2

Cable Rows or Chins | Dips - Paused
Rest 3  or  Rest 1  | Rest 2  | on-off: 1-3. 1-1. 1-2

* BW208. 5+2.5 hr sleep. i guess i'm not very tired skipping most of the other exercise. 455 was easy. that 470 rep gave me good confidence with this weight now. can go 465 tmrw if all soreness on my lower leg from sundays' leg press-calf raise is mostly gone.

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