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Messages - Kingfish

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1126
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 07, 2013, 08:57:16 pm »
maybe work some actual sprints into the training?

i can do hill sprints while i strength train with squats. regular sprints are too taxing on everything - will do them on a cycle for pure speed work.

Fri 4:00pm
Jun 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 4 of 18
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 9am-2:30pm sleep. 2nd consecutive day of weak sleep. still got the 440x1 without any problems. might deload with the 315-365-405 routine tmrw so i don't burn out. depends on how i feel.

1127
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 06, 2013, 09:17:06 pm »
Is your sprint test a 30m or 60m sprint?  A 30m is hardly worth for unless your uncoordinated IMO... but it would make sense to concentrate if it was a 60m, would love to see how your training methods would work there.

from the teamusa / bobsled website - 15m, 30m, 45m, 60m sprints. 30m fly. broad jump, shot toss, clean, squat.

i'm doing hill sprints and prowler drills for the running. front squats to prepare for the clean.

Thur 4:00pm
Jun 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 3 of 18
405 x1

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

* 4-night work week. slept 9am-3pm. 405x1 felt easier than expected. only planned a 425 but the 440 went up smoothly too. BW 199.6lb empty.

1128
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 05, 2013, 08:27:26 pm »
Wed 3:30pm
Jun 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 2 of 18
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 440x1 from a complete pause again. did not have much trouble with it. back to the routine that got me to the 455s. caloric excess and just consistent lifting of 425-440s. form is as good as it gets.  will see if 18 total 440s is enough reps to get my BW to the 204s again.

1129
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 04, 2013, 09:55:01 pm »
depth not too bad. need to step up the ankle dorsiflexion if you still can. that'll bring everything lower without pulling in the lowerback.  :strong:




1130
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 04, 2013, 09:22:29 pm »
Tue 4:00pm
Jun 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1
405 x1 x1
315 x1 FS

Calf Raises - Smith Machine
Paused reps top/bottom holds
- 8x45 x20

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

* BW at 199-203lb. its an effort maintaining and improving BW while eating clean. the 440x1 with a full pause got up smoothly. not explosive enough to do the same with 455x1 again but slowly getting there.

1131
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 03, 2013, 09:11:14 pm »
Mon 4:00pm
Jun 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
435 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* i figured out what i was doing wrong in the last 3 weeks with my top heavy set. i could have made some of those 405+ attempts if i didn't screw up my form. with my BW at bloated 200-204s, i was subconsciously not doing a full valsalva because my belly is going to stick out too much.. lol.  :P
* wore my black compression top (enough with the yellow/orange/red for now) and gulp as much air as i can stuff. worked nicely and got 405-435-405 without any problems. will cut every accessory lift and focus on this top heavy set to 455 for the next few days. BW chins and calf raises are ok.

1132
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 02, 2013, 10:43:03 pm »
Sun 9:30am
Jun 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20


----------------------------------------------------------------------------------------------

Sun 4:00pm
Jun 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

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

Chins
Paused reps top/bottom holds
- BW x20

* did not exert much effort to get the full paused 425x1. 405x1 backoff was not very tiring also. not a bad start for the week. tmrw is a 435x1.
* BW consistent for over a week now at 200-204lb.

1133
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 01, 2013, 10:17:31 pm »
Sat 3:30pm
May 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x2 no-pause

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

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

----------------------------------------------------------------------------------------------

//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

1134
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 31, 2013, 09:15:26 pm »
Fri 4:00pm
May 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x4 no-pause

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Chins
Paused reps top/bottom holds
- 100 x20

* sleep pattern messed up but got good recovery. the 405x1 did not feel heavy at all. could get the 425-440 based on the smoothness of the 405. when i was using the 455x1, i could easily tell that id get that top single by how the 405x1 goes up.
* did a 315x4 no-pause just to get some more tonnage for a non-weak day like this. it felt like an empty bar without the pause.

----------------------------------------------------------------------------------------------

//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20
[/quote]

1135
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 30, 2013, 11:46:12 pm »
Thur 4:00pm
May 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1 FS

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

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

* i'm not getting smashed by the leg press 8x45s anymore. focus on keeping the weight of the sled on my tailbone area/hips. really get that area planted and not let the weight move up to the lowerback. seems to work.
* not hurting but a little tired. did not feel like lifting heavier today. stick to the routine 351-365-405.

----------------------------------------------------------------------------------------------

//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

1136
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 30, 2013, 04:20:41 am »
also, have you been grappling?

lol. no. i did boxing for conditioning and taekwondo for flexibility. i did not even spar. just the drills. i don't like the getting hit part.

i will give myself until the end of Q3 of this year to get to daily full paused 475s. if my 5'10.5 frame can gain more lean mass to 208-212, id do that. it is so much easier to restrict carbs to drop BF lateron and lean out.

thanks for the replies boss.

1137
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2013, 09:01:05 pm »
Kingfish I wish I could find this long write up on max aitas squatting from Glenn, the short version is, he had gone and trained with ivan A. in bulgaria, with a premium on pushing his squat up since he was hurt/wrist pain.  He improved quickly at first, then stalled for around a year if i recall correctly.  Still squatting daily, he returned to cal strength and pendlay got him to go into a 5 x 5 squat program, with the exception he could continue his daily squatting.  This gave him one volume day, which was all he needed and likely could handle with his daily squatting on other days. 

after a few months he destroyed his previous pr's, I want to say it was by well over 100 pounds.  The videos of those squats can be seen on the cal strength channel, the story leading up to them is golden though.


IMO, most bulgarian programs work around a steroid cycle. i can't follow a routine like that and recover with just steaks and eggs.

i agree with the incorporation of the volume day. looking at the bigger picture of my squat program, i'm actually pushing the top heavy single in order to get my sub max higher also. i've spent so many workouts in the past few years repping a single 405-425 and then dishing out an 8rep x 6-8 sets using 365-385s. the last volume workout i did without the pause reps was a 405x 4-6, 20 total reps.

i plan to do the same soon but seeing that i've used the 455x1 with a strict pause for 25 singles already, the 475x1 became mentally doable as a goal IMO. 475-425 backoffs, then a 495-455.. that would be a big lifting milestone for me. all paused reps. i've never been broken before.. not going to mess it up now.






1138
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2013, 06:49:36 pm »
to LBSS... your upperback will adapt to the bar eventually.. or grow a tumor like mine. suck it up buddy.


1139
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2013, 01:17:27 pm »
Wed 8:00am
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

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

* BW is stable in the 202-204 now. will maintain this weight. more caloric excess will just get me fatter. add tonnage to the squats slowly. i can get  a paused 425-440 comfortably at this BW as long as i get my full sleep. 315-365-405-440-425s repeatedly just like last time until i get very explosive with the 440s.. then i go back to the 4-1/2 plates.

----------------------------------------------------------------------------------------------

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

* the 10x45s on the calf raise yesterday have good effect for the 8x45s. got straight to 20 reps with full ROM. i usually cut it at rep 14-16 on regular days and shake it up for a few seconds. id still get to 20 reps but i prefer to break it at least in the 14th rep. that gets me consistent full ROM at the top with a decent squeeze/pause.
* 425x1 was all right. no issues with this weight.

1140
   
  Yea raptor and lbss are right on man, it gets addictive to come in and squat for a heavy pr each time you train but you have to understand that it doesnt work like that for very long.

 A while back there was a program going through its circles from david woodhouse called the "syyystem" where lifters train only twice a week, and do one max triple on the front squat each session, going for a new 3rm every session.  It worked well for some fairly advanced guys, and they went around forums preaching it as the the second coming of Christ.  If you look now, not a single one of them is still using it, and they started to regress or stayed stagnant once they adapted to the program. 

This is kind of where you are now, youve pushed your neural adaptations to that rep range/load near the max, and to continue to progress you need to either a.) get on gas, that will allow further progression of neural progress with increased rate coding 2.) increase work in a lower percentage of max to allow some hypertrophy of the relevant musculature, then switch back to the way youre training now to peak out those gains. 

Its addictive to go in and squat your max every session, or every day.  You can adapt to that and its no longer much of a training stimulus, its going in and testing your max.  Lots of guys going in on the everyday squats fall into that, they are addicted to the squatting itself and fear losing strength, rather than pushing for progress, even though that will mean a temporary loss in the ability to DISPLAY high percentage max strength. 

When I suggested paused front squats to you, this is what I was hoping you would do with them, which would allow you some lower end rep work and volume, and you could still have a neural/high percentage max front squat day with the traditional fronts.  Using squats on top of those variations is too many exercises though, and will make that progression take much longer.  Longer is not always wronge though, you have to plan on it so it doesnt frustrate you though.

the purpose of the heavy top set for improved athletic performance is to prepare the big muscles for productive sub-max volumes that follow. easier said than done sometimes. submax volumes are so much more fatiguing.



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