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Messages - Kingfish

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1021
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 10, 2013, 09:38:10 pm »
Thur 5:00pm
Oct 10, 2013

Full Squats - Paused - Maintenance
455 #106 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 25 | on-off: 5-2. 6-1. 25-0

Calf Raise - Leg Press - Paused
Rest 1

Cable Rows or Chins - Paused
Rest 4 or BW x20 Day 2

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 4 

* BW210#18. 7.5hr sleep. routine 455.

1022
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 09, 2013, 09:19:51 pm »
Wed 4:00pm
Oct 9, 2013

Full Squats - Paused - Maintenance
455 #105 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 24 | on-off: 5-2. 6-1. 24-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Cable Rows or Chins - Paused
Rest 3 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 3 

* BW210#17. 8hr sleep. recovered from the 475 yesterday. 455 was heavier than usual but nothing too tiring. wed-sat night this week.
* squats on on maintenance for now with this 475/455 loading on good days, 425 on sleep deprived days. i will not be progressing with 475 anytime soon. id have to be at least BW215-225lb to pause rep a 495. unless i can figure out how be 10lb heavier with more quads than fat, i really don't see myself realistically putting a 495 goal without leaving the mid teens BF%.
* at 5'10 3/4 - an athletic lean  (12-15%) 220lb naturally is close to impossible. id probably stop here at 210lb for months/years and go up in BW+squat again after i trim myself into 10%BF while still being 475lb strong. 
 

1023
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: October 09, 2013, 12:57:48 am »
475#1
<a href="http://www.youtube.com/watch?v=ypOgH5-6-lk" target="_blank">http://www.youtube.com/watch?v=ypOgH5-6-lk</a>

the bar bent more than my back this time.  :headbang:

1024
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 08, 2013, 08:57:27 pm »
^ yes. biotech. go fidelity or etrade for investing guides.

Tue 2:00pm
Oct 8, 2013

Full Squats - Paused - Maintenance
455 #104 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
475 x1 Day 23 | on-off: 5-2. 6-1. 23-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-3. 1-5. 2-1

Cable Rows or Chins - Paused
Rest 2 or  Day 1

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 2 

* BW210#16. 8+hr sleep. 475#1. beautiful.
* the 455 becomes less intimidating now. 4 plates and a 35 look so heavy. il maintain 455s while maintaining 210BW more proteins and lesser carbs.

475#1
<a href="http://www.youtube.com/watch?v=ypOgH5-6-lk" target="_blank">http://www.youtube.com/watch?v=ypOgH5-6-lk</a>

1025
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 07, 2013, 07:34:03 pm »
Mon 1:30pm
Oct 7, 2013

Full Squats - Paused
455 #104 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 22 | on-off: 5-2. 6-1. 22-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-3. 1-5. 2-1

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

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 1  |  on-off: 1-0. 1-0.

* BW210#15. 8+hr sleep. 455x1 was light today. initially plan to do 405 backoffs. did not work. can't waste this much explosiveness in the legs. will get very good sleep and diet today and will vid a 465+ tmrw.

1026
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 06, 2013, 07:34:52 pm »
Sun 2:00pm
Oct 6, 2013

Full Squats - Paused
455 #103 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 21 | on-off: 5-2. 6-1. 21-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 2 | on-off: 1-3. 1-5. 2-0

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

Dumbell Press or  Dips - Paused
Rest 3  or  BW X30 Day 1  |  on-off: 1-3. 1-0.

* BW210#14. ~ 8hr sleep. 455x1 #21 of 21.  not the strongest 455 but it did not feel very heavy.  might still go 455x1 tmrw and back off into singles of 405s x6-8. 1-2 day following that will top off at 405.

1027
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 05, 2013, 11:49:51 pm »
Quote from: Dreyth on October 05, 2013, 10:46:15 pm
Excited for your deload. Im about to do one myself since ive gained 5lbs bodyweight yet squat hasnt improved in 2+ months

How exactly are you going to deload?

will keep consecutive heavy days to a limit.

i might also switch back to my favorite -  backoff set centered routine.. like a 475/455x1, 425/405 x6-8.. + 50-70lb jump squats.

1028
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 05, 2013, 09:55:35 pm »
Sat 4:30pm
Oct 5, 2013

Full Squats - Paused
455 #102 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 20 | on-off: 5-2. 6-1. 20-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-2. 1-3. 1-5.1-0

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

Dumbell Press or  Dips - Paused
Rest 2  or  Rest 8  |  on-off: 1-2. 1-8.

* BW210#13. ~ 7hr sleep. 455 did not feel as heavy as i thought coming from a weak sleep. 465 possible today. no work tonight. all i have to do is sleep 8+hr and il finish my 21 tmrw.
* did the calf raises after 5 days off. if i fatigued something, it should be worst on the 2nd day anyway. nothing to worry for tmrw.
* my 210BW will be 2weeks stable tmrw. good time to deload and see how far i can overshoot.

1029
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 04, 2013, 08:13:56 pm »
Fri 2:00pm
Oct 4, 2013

Full Squats - Paused
455 #101 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 19 | on-off: 5-2. 6-1. 19-0  :strong:

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-2. 1-3. 1-5.

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

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 7  |  on-off: 1-0. 1-6

* BW210#12. ~ 8hr sleep. 455 was noticeably heavier today but still nothing that would have added too much fatigue. il do this again tmrw as long as i get good sleep. last work night today.

1030
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 03, 2013, 09:35:30 pm »
Thur 2:00pm
Oct 3, 2013

Full Squats - Paused
455 #100 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 18 | on-off: 5-2. 6-1. 18-0  :strong:

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-2. 1-3. 1-4.

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

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 6  |  on-off: 1-0. 1-6

* BW210#11. ~ 8hr sleep. got home a little early to go to a morning training. got more sleep than most work nights. got 455 like a 425. smooth - no noticeable sticking point slow down and the rep was also quick. felt like i could have grinded a 475 already.

1031
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 03, 2013, 12:04:36 am »
Wed 2:00pm
Oct 2, 2013

Full Squats - Paused
455 #99 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 17 | on-off: 5-2. 6-1. 17 of 21  :strong:

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

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

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 5  |  on-off: 1-1. 1-5

* BW210#10. 8hr+sleep. 455 felt like a routine warmup weight today. 470 strong. 

1032
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 01, 2013, 07:19:46 pm »
Tue 2:00pm
Oct 1, 2013

Full Squats - Paused
455 #98 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 16 | on-off: 5-2. 6-1. 16 of 21  :strong:

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

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

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 4  |  on-off: 1-0. 1-4

* BW210#9. 8hr+sleep. got good sleep again. 405 was easy enough to go 465 but felt like going for max straight days til sunday (#21). did a smooth 455. the hardest days are fri-sat-sun from a combination of accumulated sub 8hr sleep or the change of sleep pattern on sundays. this is a 3-day work night. it should not be as bad as last week sunday. i barely had anything over that 455. felt like the 470 rep with less fresh legs.
* added the single-arm standing dumbell press again. i don't like how the dips are adding mass to my pecs. need to build more shoulders to cover it up.

1033
Progress Journals & Experimental Routines / Re: chasing athleticism -- W1D1
« on: October 01, 2013, 12:46:45 pm »
Quote from: entropy on September 30, 2013, 07:49:37 am
Form change is basically to do with knees. They go in at the start of the concentric, and then OUT as I go past the sticking point. This is new for me, it's the antidote to the squatmorning sickness I so desperately needed to cure.

you are using too much weight if you had to grind the knees to get the rep. uneven stress on the knee is not healthy specially when supporting near-max weight.







1034
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 30, 2013, 09:23:40 pm »
Mon 12:00pm
Sept 30, 2013

Full Squats - Paused
455 #97 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 15 | on-off: 5-2. 6-1. 15-0  :strong:

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

Cable Rows or Chins | Dips - Paused
Rest 6  or  BW x20 Day 1  | Rest 3  | on-off: 1-6. 1-0. 1-3

* BW210#8. 8hr+sleep. got good sleep 455 was not very heavy. might go 465 tmrw.

1035
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>

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