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Messages - Kingfish

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1201
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 20, 2013, 12:01:47 pm »
Mon 8:00am
May 20, 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 Cable Rows
Paused reps top/bottom holds
- 100 x20

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

Mon 3:30pm
May 20, 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
315 x1

Chins
Paused reps top/bottom holds
- BW x20

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

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

* this 405x1 feels easy but still not as easy when i was doing the 455s. this is week2 day1 of no 405+ weights. will go 315-315-315 in the morning and a 405-435 tmrw. i miss the adrenalin of pausing with the 4 1/2 plates. need to get there again.

Quote from: arnoud on May 19, 2013, 06:39:46 pm
Now there's a goal! What other areas will you be working on? Power clean, 30m sprint, plyos?

the hill sprinting/prowler drills take care of the running part. i will eventually do more front squats / powercleans.

1202
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2013, 01:10:41 pm »
Sun 11:00am
May 19, 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

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

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

Sun 4:00pm
May 19, 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
315 x1

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

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

* the 405x1 is starting to feel easy now but not yet as explosive compared to when i was using a 455x1 top set. i'm already at 2 weeks of deloads and this monday will be day 1 of the 3rd week.
* calf raises and shoulder press are all improving. everything is doing well aside from the squats.

1203
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 18, 2013, 05:37:41 pm »
Sat 11:00am
May 18, 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

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

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

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

Sat 7:00pm
May 18, 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

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

Quote from: Dreyth on May 18, 2013, 11:26:42 am
Could you update me on your current goal?

seems like you're bulking up but i dont notice you going higher than 405x1

405x1 on maintenance / recovery days. 455x1 top set on strong days.

2013 goal is 2.3BW squat with 475 (204-208BW) up to 495 (208-212BW) if i can still put some mass without getting too fat. caffeine, fasted training and hill sprints for adipose control.

will cycle 8-12 weeks of speed/explosive routine at some point. if i can find time off work in the near future, i'm planning on taking the team usa bobsled combine to see how i measure up with the 5'10-6'2 power athletes.



1204
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 18, 2013, 12:02:48 am »
Fri 4:30pm
May 17, 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

Chins
Paused reps top/bottom holds
- BW x20
 
* BW consistent in the 198-200lb. higher carb intake doing its thing.

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

no second workout. worknight wed-fri this week.

1205
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 16, 2013, 09:05:30 pm »
Thur 4:30pm
May 16, 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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20
 
* BW 198-200lb consistent for days now. felt really strong with the cable rows. now at x20s on that too. cannot increase the weight anymore because the machine is full stacked at 200 (100lb effective resistance). do not like using dumbells. the ROM is limited at the top and i prefer to be vertical so i don't get dizzy.

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

no second workout. worknight wed-fri this week.

1206
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 15, 2013, 01:40:14 pm »
Wed 9:00am
May 15, 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 Cable Rows
Paused reps top/bottom holds
- 100 x10
 
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* deloading the squats now. i'm not getting weaker or injured but i'm also not getting any stronger. will go single daily squats until the weekend. will also take it easy on the leg press calf. will skip a workout whenever i feel signs of back crush fatigue.

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

Wed 4:00pm
May 15, 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

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

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

* plan to skip second workout did not work. woke up with legs feeling bloated. had to at least do the 315-365-405.  405x1 felt pretty good. it was light this afternoon. something i haven't felt in the last few days. looking good here.

1207
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 14, 2013, 05:04:04 pm »
Tue 8:30am
May 13, 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 Cable Rows
Paused reps top/bottom holds
- 100 x10
 
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20


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

Tue 4:00pm
May 14, 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
315 x1

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

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

Chine
Paused reps top/bottom holds
- BW x10

* BW196-198 for the last 2 days and still not 455x1 strong. will go single squat per day from wed-fri to really get some recovery going 

1208
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 13, 2013, 01:06:34 pm »
Mon 8:30am
May 13, 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 Cable Rows
Paused reps top/bottom holds
- 100 x10
 
* that weight loss from 202-204 down to 194-196 weakened me for almost 2 weeks now. the 405x1 this morning still feels heavier than usual. i did not intentionally go caloric deficit. i fatigued my back too much (from the smith calfs 495x20s) that i lost my top heavy set. got sad and did not eat right. lol.

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

MON 5:00pm
May 13, 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
315 x1

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

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

* squats - still too weak for a 455 top set. feeling better each day that i eat well. BW 196-198. if i'm still this weak at dry 198-200BW, il change up the loading a little. use the 405s sparingly. but not yet.
* dumbell shoulder press getting easier with the 45x20s.

1209
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2013, 04:51:56 pm »
Sun 10:30am
May 12, 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

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

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

Chins
Paused reps top/bottom holds
- BW x10

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

Sun 5:00pm
May 12, 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
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 6x45 x20 x20

* 405x1 this afternoon felt just a little easier than this morning. will be a lot stronger tmrw after my 2nd set of good sleep recovery. not sure if 455x1 strong.
* 6x45 plates on the calf raise leg press so i don't get doms from inactivity in the calves. BW getting up slowly again. got chicken breast patties from costco and eating at least 4 per meal.

1210
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 11, 2013, 08:41:04 pm »
Quote from: entropy on May 10, 2013, 03:03:40 pm
That's not why I'm doing them (for joints). That's a reason to do them but not THE reason because there are many different reasons that are important depending on the person and their needs. Having said that my point stands. Think of boxing  out for the rebound after the 2nd free throw. Specificity of pause squats is obvious. In general rebounding without an initial dip. A block attempt also.

if you rely on muscling athletic movements, you will ran out of gas really fast. SSC is very energy efficient.

get more leg mass to improve strength/power (and injury prevention), but also spend time improving your SSC with SVJ,RVJ or the DJ. too much plyos will eventually break you but the right amount really gets moving explosive, fast and almost effortless. 

1211
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 11, 2013, 08:19:51 pm »
Sat 4:30pm
May 11, 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

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

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

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

Chins
Paused reps top/bottom holds
- BW x10

* 9:00am-2:30pm sleep. felt tired a bit. still skipping the leg press calf raise to give the lowerback some time off. BW calf raises here and there x20s.

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

// 2nd workout skipped.

Tue 4:00pm
May 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
315 x1

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

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

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

Chins
Paused reps top/bottom holds
- BW x10
[/quote]
[/quote]
[/quote]

1212
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 10, 2013, 09:35:41 pm »
Fri 4:30pm
May 10, 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

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

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

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

Chins
Paused reps top/bottom holds
- BW x10

* BW starting to climb up again to 198lb. ate more macadamia/almonds. slept 9:00am-2:30pm-4:30pm. 2 more worknights until sat. i will aim for at least a single 455x1 next week just to keep my confidence with that 455.

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

// 2nd workout skipped.

Tue 4:00pm
May 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
315 x1

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

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

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

Chins
Paused reps top/bottom holds
- BW x10
[/quote]
[/quote]

1213
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 09, 2013, 09:46:55 pm »
Thur 4:30pm
May 9, 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

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

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

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

Chins
Paused reps top/bottom holds
- BW x10

- lowerback starting to feel better. skipped the leg press calf raises too. cable rows tmrw afternoon will be x20s. it got too easy today. machine all stacked out at 200 (100lb equivalent).

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

// 2nd workout skipped.

Tue 4:00pm
May 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
315 x1

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

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

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

Chins
Paused reps top/bottom holds
- BW x10
[/quote]

1214
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2013, 05:40:07 pm »
Wed 8:30am
May 7, 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

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

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

Chins
Paused reps top/bottom holds
- BW x10

- BW still at 194-196lb. will delaod and eat better. Skip second workout as this is my wed-sat work nights.

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

// 2nd workout skipped.

Tue 4:00pm
May 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
315 x1

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

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

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

Chins
Paused reps top/bottom holds
- BW x10

1215
Bios / Re: Animals
« on: May 07, 2013, 05:49:04 pm »
My Maine Coon - Cali.

IMO She believes she is a turtle. I've had a turtle before. Both do the same thing - Stay at one place.eat.sleep.

10+lbs, black/orange tiger stripes. Two tone black/orange face.  ;D

* can take on darquis dog anyday, but most likely will not do anything because its too serious about not doing anything.




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