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Messages - Kingfish

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1036
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 09, 2013, 09:49:39 pm »
Mon 3:00pm
Sept 9, 2013

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

Calf Raise - Leg Press - Paused
Rest 2 of 4

Chins | Dips - Paused
BW x20 Day 1 | Rest 1 of 4

Cable Rows - Standing One Arm - Paused Reps
Rest 7 of 7

* 3+3+2.5 hr sleep. not a very good sleep because it was a warm. felt recovered but still had some doubts because the lower quad area still has some tightness. 405 went up smoothly but not fast/effortless enough for me to use 465 again. 455#80 went up routinely.
* will get better sleep and diet today. might go for 465#2 tmrw if all works out. BW 206-208 again. need to drink some more. too hot in here.


1037
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 08, 2013, 05:30:42 pm »
Sun 12:30pm
Sept 8, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x0  :wowthatwasnutswtf:
425 x1 Rest 2 | on-off: 5-2,

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BWx30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 6

* 5+3.5 hr sleep. BW208. was pretty sure id get an easy 455 today. i underestimated the fatigue on my lower quads supporting volumes of  10x45s leg press calf raises. i was  doing 1-2 rest days only on the calf raises even though i started using the 10plates recently. the 405 was smooth but something did not feel right in my VMO area. good idea to put the pins before the 455.
* i did not even fatigue my mid-upper back on the 455x1 because my legs where not even strong enough to get me to the sticking point. i usually come back very strong after 2 days rest. if my legs are still tired tmrw, it will be my first 3-day rest in a long time.
 

1038
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 07, 2013, 06:42:30 pm »
Sat 12:30pm
Sept 7, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
425 x1 Rest 1 | on-off: 5-1,

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
Rest 1 | Rest 9

Cable Rows - Standing One Arm - Paused Reps
Rest 5

* 3+3.5 hr sleep. 3rd straight day of sub 8hr sleep. 405 was not smooth. topped at 425. this would have been my 6th straight heavy day. thought about forcing a midday-afternoon 3-5hr sleep before lifting today but that will mess up my sleep pattern for the rest of my non-work days. if i did another 1-4pm sleep today, id most likely get the 455 but id be awake all night. deload day is good.
 

1039
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 06, 2013, 10:14:09 pm »
Fri 4:30pm
Sept 6, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 2 | Rest 8

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* 4+2 hr sleep. BW206-208lb. the 455 felt like a routine warmup weight. happy to maintain this 206+BW lately. i did this 455 on my 5th straight heavy day with a weak 6hr sleep. i will force an 8hr+ sleep tmrw to catch up for the last 2-3 days.

Quote from: Leonel on September 06, 2013, 09:51:47 am
Still.. is it healthy/unproblematic over the long run when your upperback collapses that much? I don't know, but I hardly doubt it... Again I have a lot of respect for that achievement so I'm just trying to help here.

relax. if i tried another max rep the day following a grinding lift, i will miss the lift and will add a lot of unnecessary fatigue. i've done this before and learned from the experience. slow and consistent keeps me not broken.

 

1040
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 05, 2013, 09:42:38 pm »
Thur 4:30pm
Sept 5, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 7

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 5+2 hr sleep. 405 was alright. went back to 455 to recover some more from the 470 yesterday.

Quote from: Leonel on September 04, 2013, 06:17:23 pm
Damn the rounding of your lowerback and upperback as you push up the weight looks really unhealthy man! Or is this just me? ^^

its the mid-upperback that collapses. nothing feels strained or broken. i did the 455 today coming from that "definitely not a good form" rep. using 95+%RM on a paused rep makes the weight very unforgiving on form errors. if i had my lowerback rounded, id get pinned first before i start to really break something. no way a weight like this would go up with a rounded lower back.


1041
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 04, 2013, 05:41:31 pm »
Wed 12:30pm
Sept 4, 2013

Full Squats - Paused
470 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
470 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
Rest 1 | Rest 6

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 11hr sleep in clusters of 5-4-2. preparing for my 3day wed-fri work nights starting later. would be really good if i can still force another 2hr nap later. got strong sleep and diet. i recovered nicely from the 465 yesterday as i powered thru the 405 easily.
* used 470x1 today and got it too from a complete pause but it took a lot out of me. 465 is a good daily repeatable for now. i can't lift this 470 again tmrw even if i get my usual strong sleep and diet. too early. need to stabilize my weight at 208ish. im still 206empty. will probably go for another 24+ singles of 465.
* planned on doing the calf raises and dips but lost interest in anything after the squat. can't fatigue myself too much because my next sleep might not be until 8:30am tmrw.
 

213.6kg 470x1 Day 1
<a href="http://www.youtube.com/watch?v=ZgZMtYm1seo" target="_blank">http://www.youtube.com/watch?v=ZgZMtYm1seo</a>

the bar turning me to a spring after i overdid the top portion of the lift again. (i usually slow down but i feel like bending the bar today)
<a href="http://www.youtube.com/watch?v=OK24if_JASw" target="_blank">http://www.youtube.com/watch?v=OK24if_JASw</a>

1042
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: September 03, 2013, 06:01:31 pm »
Quote from: Raptor on September 03, 2013, 05:54:38 pm
That looked amazing... just a slight sticking point but otherwise very cursive movement.

if there was no considerable slowing down at that 1/4 position up, im good for another 25+lbs. 

one thing i learned from all the 455 - given enough repetitions for adaptation, back strength does not limit the squat. its all in the initial drive of the legs out of that bottom paused start..  to put it very simple.

Quote from: LBSS on September 03, 2013, 05:45:32 pm
nasty.

took a while for the bar to stop shaking.  :headbang: :headbang:




1043
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: September 03, 2013, 05:23:48 pm »
210KG 465x1 Day BW206-210
<a href="http://www.youtube.com/watch?v=OFQFOq5BkFs" target="_blank">http://www.youtube.com/watch?v=OFQFOq5BkFs</a>

1044
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 03, 2013, 05:22:56 pm »
Tue 12:30pm
Sept 3, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 9hr sleep. BW 206-210lb. 465x1 went up convincingly. i would have had a grinding 470-475. thought about putting 475 after i had so much power over the 405. would have been nicer but still good knowing that this 465 is still not exponentially heavier than 455 on my strong day. i can get this 465 again tmrw.  8hr+ sleep with strong diet again.

210KG 465x1 Day BW206-210
<a href="http://www.youtube.com/watch?v=OFQFOq5BkFs" target="_blank">http://www.youtube.com/watch?v=OFQFOq5BkFs</a>

Quote from: Dreyth on September 03, 2013, 01:25:56 am
Any hamstring work? When's the last time you did some?

BW GHRs at home. high rep ~10-20. never really did them lately. tires my calves. its uncomfortable to have tired calves when doing calf raises with so much weight.

1045
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2013, 10:07:58 pm »
Mon 12:30pm
Sept 2, 2013

Full Squats - Paused
455 #77 29/38 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-2,1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
10x45s x20 Day 2

Chins | Dips - Paused
Rest 1 | Rest 4

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 9hr sleep. BW 206-208lb. 455x1 went up smoothly ~ 15lbs over it. i will use 465lb tmrw and take a vid. it might be a better idea to keep top singles to 425s even on strong days and after rest 2, use 475. only thing is, if i dont get the 475, i used up 3 good days for that. il rather do it slowly but surely.. 465 first and il see where it goes.
* after 5 skipped days of cable rows, i was able to go straight to 20 paused reps without much trouble. i usually reset at rep 16 to shake off my weakened grip.
* calves found a way to get stronger again. been doing 10x45s each side and its starting to feel doable to go straight to rep 16. usually reset at rep 12-14.
 

1046
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 01, 2013, 06:42:10 pm »
Sun 12:30pm
Sept 1, 2013

Full Squats - Paused
455 #76 28/37 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-2 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 2

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BWx20 Day 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 5

* 7hr sleep. not enough to recover from the long 4-day work week.  cannot force another 2hr nap because i was already in my 2nd set after waking up at 5hrs. on a good no-stress day, i can do 7-8hr straight before a quick break for protein shakes or a meal, then go on for another 2hr.
* 405 was not very explosive. 425 was harder today even if i did the 425 yesterday following a failed 455. will recover now and lift better tmrw lunch time.
* a couple of more weeks letting this 206-210BW settle in. il go for something else. my 2013 log is just about getting BW up while maintaining a 2.2-2.3BW squat ratio. consistent but takes time.

1047
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 31, 2013, 09:23:10 pm »
Sat 3:30pm
Aug 31, 2013

Full Squats - Paused
455 #76 28/36 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x0  :wowthatwasnutswtf:
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
Rest 3 | Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* i messed up. i was too lazy to force feed myself this morning. took whey protein shakes instead. also got ~6.5hr sleep. the 405 was still fast enough to go for the 455. i was short only a few pounds to make it pass the sticking point. could have tied my 7-Day 455 PR but got overconfident and did not eat well. i could have made it even with the incomplete sleep. i just can't do those two things together..poor sleep and diet. did the 425 after with no problems. my last solid food dinner was at 12midnight and did my workout ~ 15hr fasted. i was still very close on making the rep.
* i got so frustrated that i really thought about taking some time off on my 4th night of work to sleep ~ 4pm-10pm after this double turkey dinner and get that 455 rep today. relax. il just count it to experience.. again.
* i will get the 455 tmrw. i know how to move this weight. i just have to make sure i don't go stupid like today. went to costco for two orders of baked turkey. i still don't have that strong appetite to eat but was able to finish both + a protein shake.

1048
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 30, 2013, 08:43:15 pm »
Fri 3:30pm
Aug 30, 2013

Full Squats - Paused
455 #76 28/35 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 6

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
Rest 2 | Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* BW206-210lb. ~6hr sleep. not expecting much again coming to the gym. i guess this 208ish BW is taking over the lack of good sleep. 6th straight day of 455. cool.
* 2 years of daily squats started Aug 30, 2011.. and still going

1049
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 29, 2013, 09:22:43 pm »
Thur 3:30am
Aug 29, 2013

Full Squats - Paused
455 #75 27/34 on-off 7-2,4-1,3-1,4-1,3-1,1-1,5 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest1 | BW x30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* BW 206-210lb after some serious beef/shrimp+pork burrito last night. ~ 7hr sleep after being awake for almost 19+hr. i was not really expecting much going to the gym but after that 405 just got up strong again, i can't complain. did another routine 455.

1050
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 29, 2013, 02:30:06 am »
Wed 11:30am
Aug 28, 2013

Full Squats - Paused
455 #75 26/33 on-off 7-2,4-1,3-1,4-1,3-1,1-1,4 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BW x20 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* wed-sat night work starts today. got a routine 455. 8hr+ but still alright. might not be enough to carryover to tmrw. i will most likely be tired after staying awake from 10am tue and sleeping sub 8hrs the following day wed at 8:30am. thats ~ 22hours of no naps. sucks. i was able to get 7 straight days of 455 thru the work nights because i was able to force an 8:00am-5:30pm sleep. hope i can do that later.
* calf raise leg press now at 10x45 plates each side. still got to rep 14 with strict pauses and full ROM. got the remaining 6 after a few seconds of shaking it up. i know to move up the weight when i can maintain the full ROM with pauses at ~ rep 16+. 

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