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Messages - Kingfish

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1171
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 10, 2013, 11:39:27 pm »
Quote from: BMully on June 08, 2013, 01:25:52 am
Quote from: Mutumbo000 on October 05, 2012, 04:21:00 am
What's your best 60m?

Kingfish, Could you answer this? Someone as strong and explosive as you must have a great time in the 60m.

never timed my sprints yet.

most of my running are either uphill or while pushing a sled... for now.

1172
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 10, 2013, 09:24:52 pm »
Sun 10:30am
Jun 10, 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 7 of 18

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

* the 405x1 went up pretty good. thought about going for the 455x1. was not able to convince myself to do it because my BW was not yet at the 202-204. the 440x1 went up convincingly smooth also. decided to skip the backoff 405 and will go for 455 tmrw afternoon.
* might go 450x1 if the 405 tmrw does not feel light enough.

Quote from: fast does lie on June 09, 2013, 11:00:41 pm
why'd you stop the front squats?

front squats improves as my back squat improves. will go focus on getting 455-475 in the next couple of weeks.

1173
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 09, 2013, 04:45:10 pm »
Sun 10:30am
Jun 9, 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 6 of 18
405 x1

Chins
Paused reps top/bottom holds
-BW x20

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

* the calf raises after a few skipped days did not get detrained. i'm very strong with this today. straight to 20 paused reps.
* 440x1 top set is routine now. BW 200-202.



1174
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 08, 2013, 09:35:17 pm »
Sat 12:00pm
Jun 8, 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 5 of 18
405 x1

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

* 5th straight day of 440x1s. did my workout mid-day to go watch the annual company concert at SF. 440 still not very heavy even with crappy sleep for the last 3 days. probably helped that i've been skipping the calf leg press. if i maintain this pace with the 440s, ill probably be 455 strong again in the 12-16th single.

ohyess.. pitbull. would have been in that front crowd if i knew they were performing. its a no-tell until the actual event.
<a href="http://www.youtube.com/watch?v=386egDAe9fo" target="_blank">http://www.youtube.com/watch?v=386egDAe9fo</a>

1175
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 07, 2013, 08:57:16 pm »
Quote from: LBSS on June 06, 2013, 09:41:55 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.

1176
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 06, 2013, 09:17:06 pm »
Quote from: T0ddday on June 06, 2013, 09:17:49 am
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.

1177
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.

1178
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:




1179
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.

1180
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.

1181
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.

1182
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

1183
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]

1184
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

1185
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 30, 2013, 04:20:41 am »
Quote from: LanceSTS on May 29, 2013, 11:06:37 pm
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.

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