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Messages - Kingfish

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1186
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2013, 01:45:31 pm »
Sun 8:30am
April 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

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

Sun 4:30pm
April 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 21 of 40
405 x1
315 x1

* did 2 sets of good sleep after finishing my 3rd night of work last sat morning. sleep sat 9:00am-3:00pm, sat 9:00pm-4:00am-6:30am, sun 11:00am-2:30pm. back to 455x1 again from a complete pause. did not 425x1 today. will be top set focused when strong - only back off with 405/315. did not do anything else.

1187
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 20, 2013, 09:34:58 pm »
Sat 3:30pm
April 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20
- 8x45 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* 9:00am-2:30pm sleep. i feel very weak today compared to yesterday. will get some strong recovery sleep today and lift a lot better tmrw until wed. calf raises with 8 plates on the leg press did not feel very heavy. was able to get to x16 until i had to reset for a few seconds so that i can get to top ROM again.

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// second workout skipped.

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

1188
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 19, 2013, 08:41:36 pm »
Fri 4:30pm
April 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* 440-455x1 strong this afternoon judging by how explosive i was with the 405x1. don't really know why. stayed with the plan to deload and did not lift very heavy.
* calf raises with the leg press x7 plates did not cut it today. might go 8 plates next time if i still feel this strong. stayed with the 7 plates because i'm working tonight. don't want to burn out.
* cable rows were very easy too. im at full stack already so il only add reps at some point soon. x14-16 until i get to x20s.

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

// second workout skipped.

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

1189
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 18, 2013, 08:41:39 pm »
Thur 4:30pm
April 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* woke up 3:30pm yesterday and did not sleep until 8:30am-3:30pm today. 315-365 felt routine. 405x1 was not very explosive. not heavy but did not overpower it by a lot.
* stronger on the rows and calf raises. dips still skipped. might do BW chins x20s soon.

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

// second workout skipped.

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

1190
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 17, 2013, 09:13:59 pm »
Quote from: Dreyth on April 17, 2013, 03:33:43 pm
hahah i did get injured though. had patellar tendonitis for ~8 months. in addition I went from 210lbs to 190lbs bw.
also i've switched from parallel squatting to ATG squatting, so I didn't drop as much as it seems.
the marathon walking allows me to eat more protein for the day and recover better from my workouts.
I actually started the marathon walking when I had tendonitis because I thought "crap, now that I can't play ball, how will I burn my calories?" and now I just walk everywhere instead of taking the train.

but thanks anyway, you've been providing me with motivation with ur beast squat:bw ratio  :ibsquatting:

i do hill sprints and cycling (road bike) for this.   good luck with the injury. drink gallons of water a day.

1191
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 17, 2013, 12:40:21 pm »
Wed 8:30am
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1  x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* thought about doing 315x1s only to get more rest for later. on the 3rd single, the weight felt very light. did the usual reps again. slept 10:00pm-4:00am-6:30am. hopefully will get my 11:00am-4:00pm sleep later. will go for 455x1 #20 later if i feel like it. tonight starts my wed-fri work nights.

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

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* 20th single of 455x1 coming from a strict pause again and without any gather at the bottom. bar momentum is not convincing enough for me to add more to the 455. i will need more than my planned 24 reps with this weight. i'll go for 40 total reps.
* did not tenderize my right lower quads. kept the back off sets minimal. last time i did 4 singles of 405/425 after a top set.. 2nd-3rd workout with that loading = fatigued/tendered connective tissues around my knees.
* i will continue using this 455x1 top set every mon-wed.


1192
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 16, 2013, 12:01:57 pm »
Tue 8:30am
April 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1  x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* same as yesterday - felt recovered but stiff. uncoordinated but still alright for a morning warmup lift. will vid the 455x1 later. should be stricter than yesterday.

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

Tue 3:30pm
April 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 19 of 24
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* was not able to vid my 455x1 today.  it appears that tue is leg day for most people, it got crowded fast by 4:00pm. completely paused the 455x1. did not do any "gather" out of the hole. just completely pushed up with one motion. it made a big difference as my initial momentum decayed faster than yesterday. got the rep but tire more - the backoff 425x1 felt a lot heavier today. 405x1 felt the same.
* i might go for another 455x1 tmrw. i will get another set of solid sleep. thats all i need at this BW198-202 to daily rep this 4 1/2 plates.

1193
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: April 15, 2013, 09:12:32 pm »
4 1/2 plates from a complete pause today.  :headbang:

455x1 18 of 24, BW 198-202
<a href="http://www.youtube.com/watch?v=JWeSPdglIz0" target="_blank">http://www.youtube.com/watch?v=JWeSPdglIz0</a>


1194
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 15, 2013, 12:06:29 pm »
Mon 8:30am
April 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1  x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* sleep 9:00pm-4:00am-6:00am. felt recovered but stiff. needed another 315x1. uncoordinated but still alright for a morning warmup lift. 

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

Mon 3:30pm
April 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 18 of 24
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Chin
Paused reps top/bottom holds
- BW x10

* got a strict pause with 455x1 but not my strongest today. i dipped a bit to get out of the hole. i'll probably lift this better tmrw. will take another vid. resting the one arm cable rows as a little piece of rhomboid in my right back feels 'off'. BW chins x10 to get this started again. did not tire at all.

455x1 18 of 24, BW 198-202
<a href="http://www.youtube.com/watch?v=JWeSPdglIz0" target="_blank">http://www.youtube.com/watch?v=JWeSPdglIz0</a>

1195
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2013, 03:22:54 pm »
Sun 10:00am
April 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* might go for the heavy top sets later if i feel good.

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

Sun 4:00pm
April 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

One Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* muscles felt recovered and strong but i'm still feeling off. will get my rhythm back tmrw and definitely go for the heavy top set.


1196
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 13, 2013, 08:49:48 pm »
Sat 3:30pm
April 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* starting to feel stronger again. slept 9:00am-1:30pm-3:00pm.

1197
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 12, 2013, 09:00:11 pm »
Fri 3:30pm
April 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* same as yesterday, only a bit weaker on the calf raise and rows. BW still at the 198-202lb.

1198
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 11, 2013, 09:18:25 pm »
Thur 3:30pm
April 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* slept 9:00am-3:00pm. right lower knee muscles felt a little tender from all the heavy top set / back offs from the last 3 days. time for some forced deloading again. wore my compression tights for better circulation. did not need another 315x1 as my form was already smooth.

1199
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 10, 2013, 01:37:55 pm »
Wed 9:00am
April 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* bay area weather at 75F right now. had to workout a little late to get some sun driving to the gym. sleep from 9:30pm-2:00am-6:30am. if i am able to sleep another 12:30pm-5:00pm, i will go for another heavy top set later. otherwise, back to deload routine. work night start later.

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

Wed 3:00pm
April 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
455 x1 17 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* slept 11:30am-2:30pm. woke up and it felt like i just did 4-6hrs of sleep. felt so awake already. this is not going to be easy at ~4-8:30am tmrw.
* i am very strong right now. was still a bit afraid of the 455x1 as the 4 1/2 plates looks really massive for somebody who looks sub 200lbs, even if this will be my 17th single already. did this 455x1 again with a strict pause, just like how i do every other weight now. the 475x1 goal suddenly becomes realistic again. will still complete my 455x1 - 24 total reps.
* squats - i may have improved my form a little by really focusing on using my head as a counterweight - pushed forward, look straight and up a little.. whenever i feel stiff from too much sleep, i will rep out x8-10 BW 1/2 squats (bottom half mostly).  without any weight on my back, i have to stretch my arms forward, torso and head pushed forward too, otherwise, the lowerback will be strained. i do them slowly for the first couple of reps, then just bounce around when i get loose.
* i will vid my 455x1 strict pause next week.

1200
Pics, Videos, & Links / Re: chin ups with 75lbs attached
« on: April 10, 2013, 11:04:57 am »
not bad..  :headbang:

careful with the chins. i did them for back thickness and i ended up with more biceps than lats. stopped at BW+90 x5, BWx20 routine. i prefer rows - thicken back without making your biceps too big.

I don't know how both of you suck with high rep BWs. while i was vacationing a few months ago, i did BWx20s 4-6sets every day. killed my abs more than anything.

 


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