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Messages - Kingfish

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1051
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 27, 2013, 05:08:09 pm »
Tue 11:30am
Aug 27, 2013

Full Squats - Paused
455 #74 25/32 on-off 7-2,4-1,3-1,4-1,3-1,1-1,3 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | Rest 4

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

* did not do good on the sleep. >8hr. there was some guy water spraying the condo for painting prep. i still know that il get the 455 today because i still got 6.5hr with some 10hr+ the previous day. if get the same sleep again today,  tmrw is going to be at least -30lb strong. will make sure i recover from this specially on my non-work day. i should be fine. todays 455 got loud a little bit but was still ok.
* im doing stricter pauses on the cable rows. i get a lot stronger if i twist my torso a little to really give the rhomboids good leverage when starting the pull.   

1052
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 26, 2013, 06:56:26 pm »
Mon 2:00pm
Aug 26, 2013

Full Squats - Paused
455 #73 24/31 on-off 7-2,4-1,3-1,4-1,3-1,1-1,2 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
9x45s x20 Day 2

Chins | Dips - Paused
Rest 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* another routine 455 after getting 10hr+sleep, strong diet/BW and not much stress. it was a silent lift without a grind but still slowed down halfway up like any 95%RM+ weight does.
* having gone thru 70+ singles of this 455 and also getting these 24reps in a month - one simple thing i can say before i go heavier: i make or miss a 455 rep purely due to the amount of initial power i can put on the bar after the pause. with my squat style, it will most likely be coming from the quads and glutes while everything else just do their best to not leak that power.  if i fail midway because it appears that my back collapsed, it is not my back. it is simply due to not having enough power out of the hole to unfold everything fast enough. if the back is not unfolded fast enough, that 455 is not forgiving and will just go back down. 
* getting stronger out of that pause will only come from adding more muscle mass at this point. the paused rep makes it very simple. at 206-208BW, just like i predicted - 455 becomes ~2.2BW. something i can do routinely without burning out or getting  broken.
* problem i have now is how to increase lean mass without getting very fat. 475lb becomes 2.2BW at ~ 216lbs. i will not be doing routine 215kg paused squats anytime soon.
down the line, a 495lb (225kg) squat is ~ 2.2BW at 225lbs. with steaks and eggs, probably at least a year for the 475..
* in terms of my explosiveness / vertical jump, its just a matter of finding time to add volumes of the SVJ skill work. the time to produce so much force quickly at that disadvantaged position on the hole is pretty much a good neural training anyway in dishing out so much in so little time.


 

1053
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 25, 2013, 04:39:13 pm »
Sun 11:00am
Aug 25, 2013

Full Squats - Paused
455 #72 23/30 on-off 7-2,4-1,3-1,4-1,3-1,1-1,1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

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

Chins | Dips - Paused
BW x20 Day 1 | Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* got ~8ish hour sleep. slept at daytime saturday also. i was already up and awake at 5hrs but managed to get another 3 after eating. would probably get tmrws 455 again to top off a monthly 455 count.. 24 singles in 31 days with 7 rest days. if i was doing this lifting as a full time job, its possible that i can get this everyday daily.
* BW 206-208. i will stop here now and maintain weight / improve composition. i'm only going to get fatter and fatter with more caloric excess. BF measured with caliper at ~15.7 to 17.5%. that is right smack at the center of ideal (lean-ideal-average-overfat). i don't feel fat but definitely not as lean when i was 190ish.
* i will continue with the 455s until end of aug.  do some sort of planned deloads on sept and rep the 475 even without a strict pause at first. il start planning on leaning out to ~ 10-12%BF by end of sept. i find it very easy to drop weight anyway. if i miss 1 meal (out of the 2 per day) and have a non-strong comeback meal, il easily drop some weight.. low-mid 190s is a good mark. i lowered my caffeine intake also to help me go improve from 204lbs. i was stuck for weeks at 202-206lb. i am not maintaining the 206-208lb BW by appetite. i have to force feed myself. sucks.

1054
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 24, 2013, 10:43:55 pm »
Sat 4:00pm
Aug 24, 2013

Full Squats - Paused
455 #71 22/29 on-off 7-2,4-1,3-1,4-1,3-1,1-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 3 | Rest 1

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

* <8hr sleep again. did not feel very strong. topped at 425. will get the 455 tmrw. il have all the time now to catch up on sleep.

1055
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 23, 2013, 09:48:28 pm »
Fri 4:30pm
Aug 23, 2013

Full Squats - Paused
455 #71 22/28 on-off 7-2,4-1,3-1,4-1,3-1,1- | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

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

Chins | Dips - Paused
Rest 2 | BW x30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* ~7hr sleep, 5 then another 2 after i  woke up for some protein shake. 405 was easy and got a silent 455.  i was weak yesterday even with about the same amount of sub 10hr sleep because the gaps between the sleep is too big. i was already up at tuesday noon and was only able to sleep again wed 8:30am. that is a lot of fatigue.

1056
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 22, 2013, 09:37:11 pm »
Thur 3:30pm
Aug 22, 2013

Full Squats - Paused
455 #70 21/27 on-off 7-2,4-1,3-1,4-1,3-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 1 | Rest 6

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

* <8hr sleep. did not feel very tired but did not get a very strong 405. 425 was good for today. i had 7 straight dasy with 455 a little over 3 weeks ago. i got that because i was still able to get an 8hr+ sleep in even in  my work nights. that extra 3-4hr sleep on top of the 6hr does so many good things.

1057
Strength, Power, Reactivity, & Speed Discussion / Re: Q&A with JackW & Joel S Sharing
« on: August 21, 2013, 06:01:33 pm »
Quote from: scoobychau on August 20, 2013, 09:27:49 pm
I am hearing you, did a 367lbs squat easily yesterday, and go right to a 399 where I failed.
U mentioned 440lbs PausedSquat, that is quite extreme man.

Able to do 440Paused probably mean u can squat 500lb with out pause? and RAW?

i use the paused squat to build strength while using the least amount of weight that will still get the job done.

no need to bounce with near max weight on the squat to strengthen the connective tissues. i have jump squats and plyos for that.

build max strength with the least amount of resistance that gets the job done. wraps, belts, suits doesn't fit that. 

Quote from: Raptor on August 21, 2013, 07:10:46 am
It doesn't work that way. Usually, being able to do paused squats well doesn't mean you're going to use a much higher weight doing squats without a pause.

i get at least +20-30lbs if i don't kill the momentum.

1058
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 21, 2013, 05:48:19 pm »
Wed 12:30pm
Aug 21, 2013

Full Squats - Paused
455 #70 21/26 on-off 7-2,4-1,3-1,4-1,3 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

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

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

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 10hr+sleep. was surprised to be very strong today coming from a weak 455 yesterday. 405 went up so easily. could have left the pins out on the 455 (to not think about tapping them). silent and smooth 455.
* strong also on everything else. skipped the dips again.

1059
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 20, 2013, 07:08:40 pm »
Tue 11:30am
Aug 20, 2013

Full Squats - Paused
455 #69 20/25 on-off 7-2,4-1,3-1,4-1,2 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
Rest 1 | Rest 4

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

* 10hr+sleep. no more strain on the right lower knee area. was expecting to be very strong today but the 455 felt very heavy. slowed down too much on the 1/4" up. had to exhale loudly. i would like to get another 455 tmrw before i take a much needed 2-3 deload days of 425 max. sleep 10hr+ tonight and then another 6hr tmrw morning to prepare for the work nights. 3 days only this week, wed-fri.
 

1060
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 19, 2013, 07:27:30 pm »
Mon 2:30pm
Aug 19, 2013

Full Squats - Paused
455 #68 19/24 on-off 7-2,4-1,3-1,4-1,1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 10hr+sleep. got a little worried because something in my lower right knee felt strained. got it from the calf raise leg press. wanted to make sure that i really put the weight of the sled to my hips. might have overdone spreading my quads and probably did not lock my knees firmly. it was irritating to bend my right knee at night because something in the lower right area is tight. my lowerback did not feel crushed but id prefer that strain over this knee thing.
*  pins where already on the cage so i did not bother removing them on 315 just to make sure in case i collapse my right knee. did not feel that tightness anywhere in the walkout and on the rep. got another good 405 and a silent 455. a routine lift coming from a rest day and with 10hr+ sleep. skipped the dips. i'm looking to big doing those.

1061
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 18, 2013, 09:38:23 pm »
Sun 3:30pm
Aug 18, 2013

Full Squats - Paused
455 #67 18/23 on-off 7-2,4-1,3-1,4-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

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

Chins | Dips - Paused
Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 6hr sleep. did not feel very tired but did not even bother taking more black coffee to feel more awake. 405 was noticeably slower. 425 top set was good for today. not too heavy to be a grind but still within the 455. 

1062
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 17, 2013, 05:58:27 pm »
Sat 11:30am
Aug 17, 2013

Full Squats - Paused
455 #67 18/22 on-off 7-2,4-1,3-1,4-0 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

Calf Raise - Leg Press - Paused
Rest 4

Chins | Dips - Paused
Rest 1

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

* 405 was stronger than yesterday but the 455 felt just as annoyingly heavy. good thing that i'm working tonight. forced deload to 425x1 if i don' get my 10+hr sleep. BW still staying at 206lb.
* cable rows maintenance at x20 reps getting to x16-18 straight paused reps before my grip gives out. shake hands for a few seconds and get the remaining reps.

1063
Bios / Re: Animals
« on: August 16, 2013, 11:56:08 pm »

1064
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 16, 2013, 04:55:28 pm »
Fri 11:30am
Aug 16, 2013

Full Squats - Paused
455 #66 (17/21 on/off 7-2,4-1,3-1,3-0 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
BW x20 Day 2 | BW x30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 3rd week of consistent 455s. straight days - rests: 7-2, 4-1, 3-1, 3-0.
* 10+hr sleep again today with no night shift schedule stress. todays 455 got loud. got it up without straining my back but it was not comfortable. i will have another chance of full sleep and recovery until tmrw nights 7pm-8am work. i might go for 455 again only if the 405 is very strong. will minimize near-max efforts like this. not healthy in the long run.
* cut down reps on the dips form 40 to 30. chest getting too big. triceps can get as big as they want. torso as vertical as possible on dips.
* leg press calf raise can wait also. that thing will almost always give me that crushed lowerback feeling. makes it uncomfortable to sleep and get out of bed. makes lower erectors stiff but not disfunctional. just feels tight until i get some blood going in there.

1065
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 15, 2013, 05:23:27 pm »
Thur 11:30am
Aug 15, 2013

Full Squats - Paused
455 #65 (16/20)| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
Rest 2

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

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 10hr+ sleep. very strong today. got the 405 easily. did not even bother putting the pins on the 455. i thought about putting the pins and loading 465lb (210kg). il stick to the plan and wait for my BW to improve to 206-208s.
* the 455 felt very easy and light until i take that .25sec pause at the bottom. before the pause - i can rep this at least 2-3 times. after the pause - shit just got real. lol.

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