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Messages - Kingfish

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1141
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.

1142
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.

1143
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.

1144
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.

1145
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.

1146
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.

1147
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 30, 2013, 04:27:11 pm »
Sun 10:00am
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
455 x1
405 x1

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

Chins
Paused reps top/bottom holds
- BW x20

Dips
Paused reps top/bottom holds
- BW x10

* i'm all out-slept today. slept 8-9pm, 11:30pm-3am-6am-9am. kept waking up but still managed to get back to it.
* i pushed that 455 from a complete pause easily but still got stuck at the 1/4-1/8 position on the way up because my mid-back was not able to hold its own. 
* third straight day of 455x1 and lifted it 6 of 7 days this week.  2 clusters of 3 days. mon-tue-wed, fri-sat-sun. got lots of sleep and good diet. my legs are so boss but my mid back might need that skipped day again tmrw even with all the sleep il be getting again later. might still try 455 if i feel like it after the 405. i need to squeeze in more air for torso support but i'm afraid i might overdo it and pop a vain or something.
* doing dips again for some upperbody push conditioning. will get it back to 30-40reps a set.

1148
Olympic Weightlifting / Re: Mendes tests positive for HGH
« on: June 30, 2013, 12:10:47 am »
BW 130kg down to sub 105kg.. some torn ligament in the hips.

<a href="http://www.youtube.com/watch?v=WK7m6I5m6gY" target="_blank">http://www.youtube.com/watch?v=WK7m6I5m6gY</a>

<a href="http://www.youtube.com/watch?v=OvOC1z18U2k" target="_blank">http://www.youtube.com/watch?v=OvOC1z18U2k</a>


1149
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 29, 2013, 09:41:11 pm »
Sat 3:00pm
Jun 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 35 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

* fasted since friday 11:30pm and lifted sat 3pm. thats almost ~ 16hrs of no solid food. valsalva felt all right.  BW 202.
* 455x1 went up routinely again. sleep before the workout was good. 5am-2pm. my work sched is messed up this week because of that daytime training. worked for my advantage. i got a lot of sleep. this is a PR week for me. i'm lifting this 455 from a complete pause without any problems.

1150
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 28, 2013, 08:26:29 pm »
Fri 4:00pm
Jun 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 34 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1

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

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

* had a 12-2pm meeting today. left work a little early yesterday to get some sleep. i got a lot of sleep. 455x1 with a convincing pause went up. mid back collapsed more than usual again. does not hurt anything but id use more legs because the rep takes longer. back off set skipped again.
* forearms improving on my cable rows. i get to rep 16 consistently now before shaking it up for a few seconds because of grip failure.

Quote from: LBSS on June 28, 2013, 02:51:12 pm
oh my god boiled eggs blended in water. that is disgusting.


easier than eating 10 boiled eggs. id drink all that in a few seconds. and yes, there is no getting used to it. it always sucks. 

1151
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 27, 2013, 08:23:17 pm »
Thur 4:00pm
Jun 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 33 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Chins
Paused reps top/bottom holds
-BW x20

* felt tired already after just 1 day of work. did not help that it was also very hot today. no backoff 405. lost interest in anything squat after the top set.

1152
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 26, 2013, 08:30:33 pm »
Wed 4:00pm
Jun 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 33 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

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

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

* will go 425x1 top set for thur-fri-sat on my 3-day work deloads. my torso needs the rest too. legs did not struggle pushing 455 explosively from a complete pause but the mid torso collapsed more than usual. 
* beefing up my diet with more boiled eggs blended in water. drinking eggs is faster but still sucks.

1153
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 25, 2013, 08:09:29 pm »
Tue 4:00pm
Jun 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 32 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* getting in the 455 singles steadily. focus on keep doing whats working so far while i improve my diet. caloric excess with more proteins. BW stuck at 202-204. if i add the 25 455s i've done (and then got weak because of that smith calf raise strain doing 495x20s + BW drop to 196 + poor valsalva).. im already at 32x 455 singles.
* if i average 2-3 455x1s a week on my strong non-sleep deprived days, thats a month at least i give myself to gain and keep 2-4lbs BW.


1154
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 24, 2013, 08:57:54 pm »
Mon 4:00pm
Jun 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 6 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1

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

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

* gym was so packed this afternoon i had to use the power rack for my warmup sets. did the 455x1 in the cage but had to skip the backoff 405 because i have to give the cage back to the people using it. i could have saved their knees if i made it to the gym a little early.  they were lifting too much with so little ROM..
* first time in a while that i'm back to 4-1/2 plate strong only after 1 day recovery following a 4-night work week that ended 8am sunday morning. i slept sunday 9am-2pm, 8pm-11pm, monday 1am-10am. that is a lot of sleep. i was more worried of not being strong because of the extended fasting while i was sleeping.
* BW still in the 202-204. i got it as heavy as 207.5 snacking on macadamia and chestnuts. lost almost 3lbs sleeping 12+hrs. 


1155
ADARQ & LanceSTS - Q&A / Re: Benefits of Trap-Bar Deadlift
« on: June 24, 2013, 03:44:02 pm »
i did the concentric only squat using that trap-bar at one point. not doing it again. felt like i gained inches in my wingspan. wrist, elbows and traps were shot. legs did not even warm up.  :uhhhfacepalm:


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