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Messages - Kingfish

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1021
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.

1022
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:

1023
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.

1024
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>


1025
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.

1026
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 16, 2013, 07:51:42 pm »
Mon 3:00pm
Sept 16, 2013

Full Squats - Paused
455 #85 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 1 | on-off: 5-2,6-1,1-0

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

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

* slept late ~3am monday morning because that second set of sleep last sunday. not very happy to get 5 + 2 hr on a non-work night.  not really that much sleep deprived because i was also asleep sunday 8-3pm. 
* got a routine smooth 455. i had BW208 and a 2-set sleep. the leg press calf-raises added some soreness on the calves/lower quads. did not affect the squats. will keep these every ~ 4-5 days. 7 day rest is too long. i get DOMS from lack of use.
* 455 is a daily routine top heavy set just a long as i get these 2 things taken care off - sleep and diet. i stand at work for 8+hrs most of the time... does not fatigue me at all.
* i will give myself until end of this month to stabilize the 208-210BW.. 475 should move by then.


1027
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2013, 09:46:41 pm »
Sun 4:00pm
Sept 15, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 error  :uhhhfacepalm:
425 x1 Rest 1 | on-off: 5-2,6-1,

Calf Raise - Leg Press - Paused
10x45s x20 Day 1 | on-off: 1-7,1-0

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 3  | Bw x30 Day 1  | on-off: 1-1, 2-3,1-0

* 5.5 + 1.5 hr sleep. i usually go and lift on a sunday right after my first set of 5 hr sleep. decided to take another nap to tie my 7-day heavy top set PR. the 405 felt the same as the last 2-3 days. 455x1 would have gotten up but the pins (that i just put on) messed me up. i was centered but the bar rotated a little just enough to get the left 45 plate to tap it. i spent more time in the bottom waiting for the bar to stop shaking. i still got up to the sticking point but burned too much energy correcting the form error. the pins took the lift from me.


1028
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 14, 2013, 09:38:11 pm »
Sat 4:30pm
Sept 14, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #84 Day 6 | on-off: 5-2,6-0  :strong:

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

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 6  | on-off: 1-0, 2-2,1-6

* 5.5+2 hr sleep.  BW208. another sub 8hr+ sleep but still got a fast 405. 455 day 6 was heavy like yesterday but it still got up again.. silently.

1029
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 13, 2013, 09:41:50 pm »
Quote from: entropy on September 13, 2013, 12:51:12 pm
wouldn't mind a map or a legend to what's photographed there. Is that kingfisher's knee or muscles??

thats where a 40" SVJ comes from.  :wowthatwasnutswtf:

1030
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 13, 2013, 09:31:33 pm »
Fri 4:30pm
Sept 13, 2013

Full Squats - Paused
455 #83 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #83 Day 5 | on-off: 5-2,5-0

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

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

* 6+1 hr sleep.  BW208. 455 heavier than yesterday but still got up silently. i need an 8hr+ sleep now to be strong again tmrw. 2 straight days of weak sleep.

1031
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 13, 2013, 09:27:33 pm »
as Lance puts it:  my squat resembles a standing leg extension.

most of the muscle soreness i get from doing 6-8+ reps before goes to the lower quads/VMO area. glutes get some also but not as much. hamstrings get nothing.

p-chain dominant lifters will almost always get blown away in explosiveness from a dead start by the quadzillas.  :headbang:

big SVJs happen when you have so much power in unfolding your knees. 

1032
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 13, 2013, 08:31:24 am »
Quote from: entropy on September 12, 2013, 02:53:25 am

You'll notice one thing about these squats, there is a very tiny angle btw hips crease and the knees, the knees are almost horizontal as are quads. This means the quads are in a better position to act out of the bottom of a hole. If someone does a 'deep squat' like KingFisher or my front squats, this means the quads are not able to act immediately out of the hole since they are over stretched. That's bad. Instead in that case it's the glutes and hamstrings which bounce you out, and then the about halfway up quads kick in. This isn't a quad dominant olympic squat. That's why I was going on about depth being misunderstood, because for the purposes of an olympic squat, it's more about the depth of the knee rather than the ass vs the knee.

Quote
The second image is more balanced.  You will get quad and glute work (although lesser) and hamstring strength.  All 3 are needed for athletes who run so this is the more common approach.  It also allows more weight so ou see it is more similar to a power lifter squat.  Starting strength is a classic example  of this style.

 :wowthatwasnutswtf:





1033
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 12, 2013, 09:58:22 pm »
Thur 4:30pm
Sept 12, 2013

Full Squats - Paused
455 #82 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #82 Day 4 | on-off: 5-2,4-0

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

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 2  | Rest 4  | on-off: 1-1, 2-0,1-4

* 5+2 hr sleep - not bad of a work night. still  keeping BW208. 455 did not fatigue me much. will get it again tmrw if i get another ~7hr+ sleep and strong diet.

1034
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 11, 2013, 08:17:15 pm »
Wed 12:30pm
Sept 11, 2013

Full Squats - Paused
455 #81 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #81 Day 3 | on-off: 5-2,3-0

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

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 1  | Rest 3  | on-off: 1-1, 1-0,1-3

* 6+3 hr sleep. BW 208lb. easy 405 but not strong enough to go 465. not much problem with the 455. will keep BW in the 208-210s and not fatigue the legs with too much calf raises. il see if in the next few weeks if i can maintain a daily 465.
* i might be too fatigued tmrw after work to get a 4th straight heavy day. did not get 10+hr sleep today.   

1035
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 10, 2013, 05:22:48 pm »
Tue 12:30pm
Sept 10, 2013

Full Squats - Paused
455 #80 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 #2 Day 2 | on-off: 5-2,2-

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

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

* 6 + 3.5 hr sleep. BW getting back up close to 208lb again after that setback with the calf raise/leg press fatigue. overexertion wrecks my diet too. i find it harder to force feed myself. it would have been a lot easier with sweets/cakes but i only carb up on rice.
* 405 was effortless but the 465#2 was not as easy like the first time i did it. if i don't see much improvement on the 405 tmrw, i might need to go back to 455.
* changed my log a bit to prioritize the rest days too on other things. on-off tracks how much consecutive days or rest days on the exercise. 

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