1141
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 28, 2013, 05:18:50 pm »
Tue 8:00am
May 28, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at BW204-208lb
315 x1 x1 x1
----------------------------------------------------------------------------------------------
Tue 3:30pm
May 28, 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
455 x0 - should have done 440x1
315 x1 FS
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20
- 10x45 x10
Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20
* 3 weeks 2 days of weak squats (no-455). got my BW to 202-204 in the last few days. will go back to 440s and get these consistently again before i go 455. 455 did not feel heavy at all but it felt like i did not have enough quad volume to accelerate this weight up to that sticking point (1/4 depth) where i get full advantage of leverage. if i get to that 1/4 squat depth with some residual momentum, i will get the rep.
* my calfs are growing pass 17s. 17.25 after some high reps. my shoulders are looking a lot bigger too from the dailys x20s DB shoulder press. somebody asked what i was supplementing.. just creatine, coffee and lots of protein buddy.. nothing special here.
May 28, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at BW204-208lb
315 x1 x1 x1
----------------------------------------------------------------------------------------------
Tue 3:30pm
May 28, 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
455 x0 - should have done 440x1
315 x1 FS
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20
- 10x45 x10
Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20
* 3 weeks 2 days of weak squats (no-455). got my BW to 202-204 in the last few days. will go back to 440s and get these consistently again before i go 455. 455 did not feel heavy at all but it felt like i did not have enough quad volume to accelerate this weight up to that sticking point (1/4 depth) where i get full advantage of leverage. if i get to that 1/4 squat depth with some residual momentum, i will get the rep.
* my calfs are growing pass 17s. 17.25 after some high reps. my shoulders are looking a lot bigger too from the dailys x20s DB shoulder press. somebody asked what i was supplementing.. just creatine, coffee and lots of protein buddy.. nothing special here.