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Messages - Kingfish

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1231
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 25, 2013, 09:21:30 pm »
Thur 4:00pm
April 25, 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

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

Chins
Paused reps top/bottom holds
- BW x10

* got good day time sleep today. 8:30am-12:30pm-3:30pm. lifts felt like a routine warmup workout. if i get a 2-2.5hr sleep and lift at 10:30pm,  id get the 455x1 again.

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

// 2nd workout skipped. work nights 1 of 4

Wed 4:00pm
April 24, 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 x1 24 of 40
405 x1
315 x1

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

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198.

1232
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 24, 2013, 12:29:02 pm »
Wed 8:00am
April 24, 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

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

Chins
Paused reps top/bottom holds
- BW x10

* strong sleep. 9:00pm-3:00am-6:30am. will sleep another 11:00am-3:00pm this afternoon preparing for the 4-night wed-sat work week. will go 455x1 this afternoon and start the delaods again tmrw.

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

Wed 4:00pm
April 24, 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 x1 24 of 40
405 x1
315 x1

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

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198. 

1233
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 23, 2013, 04:55:11 pm »
Quote from: Raptor on April 23, 2013, 04:29:44 pm
Well yeah but after I bumped my weight up intentionally to ~87 kg (in order to increase my squat) I'm jumping lower now, even at a higher squat to bodyweight ratio (had 160 kg low bar squat at ~85 or so in the past).

And I'm not talking about the one leg jump specifically but two leg jumps as well.

I guess being thisha heavy doesn't help jumping at all, even if you increase your squat. But then if I were NOT to try to gain weight AND strength then I'd be "spinning my wheels". Right.

or you can slowly add jump reps while you WAIT for the squat fatigue to fade.

you did low bar.. you're on your own there.

that 2nd vid lance posted has a lot of knee folding for a LBBS. thought it was the full squat first. don't assume he got to 40+SVJ from LBBS. those US bobsledders do a lot of FS too.

1234
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 23, 2013, 12:58:57 pm »
Tue 8:00am
April 23, 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

Chins
Paused reps top/bottom holds
- BW x10

Dips
Paused reps top/bottom holds
- BW x20

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

Tue 4:00pm
April 23, 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 x1 23 of 40
315 x1

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

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

Standing One Arm Dumbbell Press
Paused reps top/bottom holds
- 40 x10

* one more day tmrw for 4th straight day of strict 455x1s. still not confident enough to go 475s because my lean BW is not at low 200s yet. this might take months.
* did x20 BW dips this mornings after some days off. still not happy with this exercise. i don't like how this stresses the elbows/shoulders joints. that and how it involves the chest too.
* did the standing dumbbell press this afternoon. will do more of these but go for x20 reps instead of going heavy and fatiguing my back unnecessarily. i was already at 60-70lb x10s at some point before but decided to not do these as my lowerback is tiring. high rep single sets per day, free hand braced against something.  will work nicely with the chins/rows. i'm doing too much pulls.. need to beef up the push.

1235
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 22, 2013, 11:37:50 am »
Mon 8:00am
April 22, 2013

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

* did nothing else. pacing myself for 4 straight days of 455x1. see if i can recover from this. if i get  a top very heavy single, the submax multi single backoffs will not be a problem at some other time. doesn't work the other way around.

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

Mon 4:00pm
April 22, 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 x1 22 of 40
315 x1

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

Chins
Paused reps top/bottom holds
- BW x10

* i overpowered this 455x1 today by at least another 20lbs. complete pause at the bottom, no bounce/gather before the concentric, and the concentric was just as smooth as if i had that little bounce to start it off. i skipped the 405x1 and just did the 315x1 to loosen up. i thought about doing 475x1 tmrw. lol. BW still at 198lb. not getting into the low 200s at this time. got to 202-204 but looked like it was just fat weight.
* 475x1 at 198BW is 2.4BW. this is not a daily repeatable max. i will get fried. 2.3BW is my daily max. will save this 475 until i'm at a lean 204-208. tempting but not yet.





1236
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.

1237
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.

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

// 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

1238
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

1239
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

1240
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.

1241
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.


1242
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.

1243
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>


1244
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>

1245
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.


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