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Messages - Kingfish

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1126
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 15, 2013, 10:20:43 pm »
Mon 4:00pm
July 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #43 Consecutive Day 2
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 1

Chins
Paused Reps - top/bottom hold
BW x20 Consecutive Day 1

Dips
Paused Reps - top/bottom hold
BW x20 Consecutive Day 2

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x0 Rest Day 1

* got a lot of sleep but kept waking up at 4hrs. did not feel very strong this morning. i only had 425x1 planned today. the 405x1 went up surprisingly quick. 455x1 was smooth and good too. better than yesterday.

1127
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 14, 2013, 02:51:40 pm »
Sun 10:00am
July 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #42
405 x1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20

Dips
Paused Reps - top/bottom hold
BW x20

* was not able to take a vid. too many people giving me that "what the f*uck did just happen there look".. this is usually what i get for not going on my usual schedule. 405 was explosive but not the strongest. got the 455 smoothly but not as fast as i was expecting coming from 2 days off. probably the fatigue from the work nights.


1128
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 13, 2013, 10:25:09 pm »
Sat 3:30pm
July 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 2 of 2

Calf Raises - Leg Press
Paused Reps - top/bottom hold
9x45s x20 - Day 1 - skip tmrw. still tired.

* no sleep until 8:30am today after yesterdays 4pm 405x1. predictably weak but not 425 weak because the last heavy rep (the did not get a post workout sleep) is not a 455.
* i'm going to vid my 455x1 tmrw. let me make sure i'm really coming from a complete momentum kill and without those mini-bounces.

1129
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 12, 2013, 09:12:00 pm »
Fri 4:00pm
July 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1 Rest Day 1
425 x0

Dips
Paused Reps - top/bottom hold
BW x30 Day 1 of 2

* been a while since i was this weak. i did not complete the 425. i knew that i was weak because the 405 already felt a lot heavier. i was not completely alert/awake coming from an 8:30am-3:30pm day sleep. i just thought it was just me not warming up properly yet. was a very good idea to put the safety pins after the 405. the 425 went up but slowed down too much. i am not going to fight this and lose a 455 next time because i wanted to save this rep.  i probably would have gotten the 425 on the 2nd attempt because the first one woke me up. that would be a near max and unnecessary. on a good note, i did not strain my back because im weak overall. i went down evenly after everything gave up at the same time.
* i ate right but did not have enough sleep. tuesday sleep was a very good 12+ hrs. 455 on wednesday but no post workout sleep and the following sleep is sub 10 hours.
* dips starting to feel good now.  il aim for x40 reps in back to back days max. 3 day max on calves and 2 days max also no the chins/rows.
 

1130
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 11, 2013, 10:42:21 pm »
Thur 3:00pm
July 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 4

Cable Rows -Standing One Arm
Paused Reps - top/bottom hold
100 x20

* calf raises tiring now. had to reset at rep 16. will stop that at 4 consecutive days. felt strong on the 405 even after only 6hr of sleep - 8am-2pm. that is coming from a 13hr night schedule. the sleep before that was very strong. 405-425 volumes can wait. i like repping this 455 whenever i feel strong enough for it. just have to stick to plan of not going over 2 consecutive  days.

1131
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 10, 2013, 04:52:03 pm »
Wed 11:00am
July 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 3

Dips
Paused Reps - top/bottom hold
BW x20

* did an early workout  like last week. i'm able to minimize the fatigue from lack of sleep if i get a good 3-4hr afternoon nap before my 7pm-8am work sched. sleep post workout is also a very good thing.
* calf raises on the 3rd straight day. now at 9x45s. will keep it to 3 straight days max. i want to blast thru this 9 plates because it feels the same as 8 anyway. will go 10x45s soon.

Quote from: T0ddday on July 10, 2013, 02:54:05 pm
Do you still do your vertical jumping and sprinting?  How is jumping performance with the added bodyweight?   I'd be most afraid of the jumping/running injuries as weight creeps up.

i still do some SVJs on my non-455 days. a couple of x6 reps holding 25lb plates each hand doing resets/continuous jump squat as warmup. jump focus on pushing explosively with balls of feet, emphasize plantar flexion on take off and land as quiet as possible on the same balls of feet. controlled landing more important than jump height.

i sitll SVJ rim grab at this 200lb BW but will hang on the rim so the landings are sub 30" impacts. i will not go max SVJs until i see veins in my lower abs again.

hill sprints doable even at this weight. nothing is getting strained.

Quote from: LBSS on July 10, 2013, 09:31:12 am
why not back off on squats for a little (like to 425s or even 405s) for an extended period while adding some heavy back-specific work like pendlay rows? i know you've done hypers and stuff in the past for your low back but it sounds like that's not where you're failing anymore.

yes. back off the 455s for 3-4 days max while using 425s to dissipate the torso fatigue. the high rep back extensions i'm doing is for recovery work. get the blood flowing faster on those tired muscles.

what i've learned is in order to be strong on the backsquat for heavier weights the simplest and most effective exercise is the back squat.  heavy RDLs/GMs will get you a stronger back but will most likely get the squat weaker because of the fatigue or the lack of practice squatting heavy. by the time you balance out the back recovery / back squat practice, you've spent the same time or even longer compared to just squatting continuously.




 

1132
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 09, 2013, 11:08:31 pm »
Tue 3:00pm
July 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 40 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 2
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20

Chins
Paused Reps - top/bottom hold
BW x20

* back to back 455s. todays lift felt stronger than yesterday. did not tire my back because the concentric was smooth and explosive. finished the rep faster and did not let the back support the weight longer than it had too. would get another 455 tmrw if i go for it.
* 9x45s on each side on the leg press did not feel that much heavier than 8s. got to 18 reps, shake a bit then completed the last 2. 

Completed 40 Total Paused Reps on the 455
* repeatable daily top heavy single as long as i get good sleep after the last workout, and a lot (8-10hr+) before the workout.
* weight is not forgiving - very little form error with torso bracing will fail the rep. need to stuff belly with air then push out (against a closed airway) on the concentric
* legs strength not an issue. i fail because my back caves in - either from  loose form or fatigue. will not rely on a belt because eventually i will get my back stronger for this weight. just need more time. PR was 2 clusters of 3 consecutive days in 7 days. legs were still strong, back got shot. rest 3 days after that. 425 is a rest weight.
* unless i get my BW to at least 204-208lb, i do not see myself getting 475s as top daily single.
* will stop counting the 455s now. i got this.

1133
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 08, 2013, 08:57:55 pm »
Mon 3:00pm
July 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 39 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
8x45s x20

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20

* felt fresh and strong coming from a deload day. i might go for back to back 455s and finish this x40 reps tmrw. it fatigues my back more than anything else if i go for it on consecutive days.
* will add another 1-2 plates on the calf raises. 8x45 plates each side is very easy now. strongest on that on the 2nd consecutive day after a skipped day. same goes for the rows and chins.
* BW 202-204. got it to 206-208 but cannot hold it there.

1134
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 07, 2013, 08:33:18 pm »
Sun 3:00pm
July 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 38 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 1
 405 x1

* felt very off waking up after a 8:30-2pm sleep. 4-night long week done. will recover tonight and be strong this monday. did not feel like doing anything else after the squats.

1135
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 06, 2013, 05:46:08 pm »
Sat 12:00pm
July 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 38 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

* will limit 455s to 2 consecutive days. i will get my 40 total reps this coming week. will use this top set less often and will focus on higher tonnage 425s while improving lean body weight.  i did not feel very alert this lunch time after only 1 set of 7hr sleep. lifts felt explosive coming from a rest day but the night schedule throws me off a bit. still got the 455 from a complete pause. like routine.

1136
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 05, 2013, 07:52:54 pm »
Fri 2:00pm
July 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 37 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Cable Rows - Standing One Arm
Paused reps top/bottom holds
- 100 x20

* rest day.

1137
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 04, 2013, 08:27:18 pm »
Thur 3:00pm
July 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 37 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 3 light days and back to the 455s again. yesterdays 2-5pm afternoon nap before work helped a lot in minimizing fatigue from the shift schedule. got home, ate rice/egg and slept 8am-1pm-2:30pm. i was surprised to be strong coming from a sleep change from the first day of work. the 405 went up very explosively. BW 204 from all these steaks and eggs.

1138
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 03, 2013, 04:54:39 pm »
Wed 11:00am
July 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 3
 
Calf Raises - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Cable Rows - Standing One Arm
Paused reps top/bottom holds
- 100 x20

* can't have a PR week without the accumulated fatigue.. 3rd straight no-455s. i got so much sleep and good food - 4th of july steaks on sale.. need more time. did the workout early to get an afternoon 2-6pm sleep before this 4-day work starts later. lots of sleep last night 10pm-6am-10am.

1139
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 02, 2013, 10:21:01 pm »
Tue 4:00pm
July 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
 
Calf Raises - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

* lowerback feels alright now but did not have good explosiveness on the 405x1. need more rest.

1140
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 01, 2013, 10:23:06 pm »
Mon 4:00pm
Jun 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
 
Cable Rows - Standing One Arm
Paused reps top/bottom holds
- 100 x20

Dips
Paused reps top/bottom holds
- BW x20

* so much sleep. sun 8pm-1am-6am, 7am-10:30am. had my steak/egg/rice breakfast at 6am and off to sleep again. i feel the fatigue of my mid-lower back muscles from the 3 straight days of 455x1s. todays 425x1 was a good deload. form was solid and did not add more to my back fatigue.

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