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Messages - Kingfish

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1051
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>

1052
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:




1053
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>

1054
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.

1055
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.
 

1056
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.

1057
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.

1058
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

1059
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.

1060
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+. 

1061
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.   

1062
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.


 

1063
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.

1064
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.

1065
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.

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