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Messages - Kingfish

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1231
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 08, 2013, 12:18:04 pm »
Mon 8:30am
April 8, 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

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Mon 4:00pm
April 8, 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 15 of 24
425 x1 x1

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

* this 455x1 is repeatable whenever i'm not very fatigued. repeatable but not getting considerably lighter. it always feels like a 455.  smooth concentric without any war cry or anything dramatic. i might really need to turn to more volume work with less weight, or follow my plan of just waiting to get my BW heavier and heavier as long as i don't get too fat.
* will go for another 455x1 16 of 24 tmrw. will see if this minimal backoff sets today left me with a lot more energy.


1232
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 07, 2013, 01:53:11 pm »
Sun 9:00am
April 7, 2013

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

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

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

17.25" now after all these x20s


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Sun 3:00pm
April 7, 2013

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

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

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

* 440x1 strong this afternoon. saved it for tmrw's 455x1 15 of 24.  3rd set of x20 calf raises still straight to 20 but did not want to do too much volumes today. already had a x20 this morning.

1233
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 06, 2013, 09:17:55 pm »
Sat 3:30pm
April 6, 2013

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

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

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

Standing Vertical Jumps
Loaded with Resets
- 50lb x4 x4

Dips
Paused reps top/bottom holds
- BW x20

* feeling a little strong now even with only an 8:30-2:30pm sleep  today. no work tonight so i'll be able to catch up again on some good sleep. the 405s did not feel as heavy today. no 405+ since wed. this is the 4th deload day.  i will go for the 440x1 on the second workout tmrw if i feel good.
* did not feel detrained at all with the dips. was skipping it for days now. did an easy straight 20 reps.

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1234
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 06, 2013, 05:09:57 pm »
Quote from: entropy on April 06, 2013, 11:59:55 am
Good comparison with the deadlift. No one bats an eyelid at a 2xbw deadlift, i'd say the same with the lbbs double bw as well, only you can use a belt and there is more room for creativity in terms of depth than the deadlift hahaa.

I'm not saying it's easy though. i'll never be able to do it, either from wanting to, or being able to risk the back problems in attaining a >>2bw DL/LBBS just because it puts so much tension/torque on the lower back and i have prexisting back problems to avoid so it's not very meaningful to me. Having said that, before I knew what I was doing, i have done a belted (velcro) lowbar backsquat to about parallel which would be about my current double bodyweight, for whatever it's worth, could probably get back there again, just not worth the risk and i dont know if there is any reward to it either.

2xbw FS is the main thing i'll concern myself with in the gym, by next years tournament I want to have a 40" vertical, that would be amazing. I just want to add that would be amazing for me.. i'm not very athletic, and I know this more now than ever after spending time competing with people who are naturally gifted in athleticism. They're so quick and able to change direction and accelerate so quickly - it just blew my mind.

i also believe that the front squats does many good things.. i don't do them often because i cannot get the same tonnage as compared to the back squat. i (back mostly) can't recover fast enough to do a lot more reps.

back squat is all right as long as you try to keep it honest - no aggressive leaning just to lift more weights.



1235
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 05, 2013, 10:53:08 pm »
Fri 4:30pm
April 5, 2013

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

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 75lb x10 x10 - machine at work gym full stacked at 150

Standing Vertical Jumps
Loaded with Resets
- 50lb x4 x4 x4

* 9:00am-2:30pm sleep. 3rd day with incomplete sleep. 405x1 did not feel heavy but my form did not feel right. tried another 405x1 and it felt the same way.  stopped there. i'm fatigued badly right now as the 315x1 cooldown rep felt more like 365.
* calf raises still feeling boss. sets 1-3 felt so easy. reps 18-20 of set 4 became annoyingly painfull.
* squats suck so i had to use some energy into something else - did SVJs holding 25lb plate on each hand. jumps felt alright. i can do more of these for conditioning/jump peaking when i feel like switching to more volumes of speed work again.
* did the one hand cable rows on the lifefitness machine with 150 selectorized max (75lb effective).  trainer commented that this motion is really good for core work. never thought about it this way but i do feel stonger on sets where i take 3-5mins before pulling with the other hand. must be the core getting tired a bit from pulling 100lb x10s. not going to lie - these cable rows are the only exercise that gets me breathing hard. calf raises and dips got nothing on these.

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1236
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 04, 2013, 11:04:49 pm »
Thur 4:30pm
April 4, 2013

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

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

* 9:00am-3:00pm sleep on my 2nd of 3 work nights. 405x1s felt about the same as yesterday. not so good as i should be recovering a bit by not using 405+ weights. calfs are always bloated now. feels good ~ 17.25" now.

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1237
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 03, 2013, 10:22:39 am »
Wed 5:00am
April 3, 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

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

* squats still felt very strong even with all the 425 volumes lately. did the morning workout very early because i forced a 10:30pm-2:30am sleep. i will get my long sleep today at 9:30-5:30pm.
* single arm rows using the cable machine is consistent now at strict x10 reps. this is the full stack (200). i tested the effective resistance of the machine a long time ago - the 200lb full stack balanced with a 100lb dumbell. was surprised that i got another straight x10 reps on the second set. i went down to 80lbs to see if my form was solid. the 80 and 100 full ROM were the same.
* will only go 440x1 top set this afternoon (if i feel strong). i will not get my sleep until 8:30am tmrw.

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Wed 4:30pm
April 3, 2013

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

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20

* sleep did not work as planned - 9:30am-2:30pm only. 405x1s were not so bad, but they did not feel lighter as i do more singles. stopped there to give myself some recovery time.

1238
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 02, 2013, 01:23:32 pm »
Tue 9:00am
April 2, 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 - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20

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Tue 4:30pm
April 2, 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 14 of 24
425 x1 x1 x1 x1
315 x1 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

* 455x1 not as strong as yesterday but i did not overexert getting it up - the concentric was still explosive and smooth. was still strong enough for 4x 425x1s. 425s did not give me any problems at all. 
* did not do anything else as i want to concentrate on my quads/calves. will take it easy tmrw and just do the 315-365-405 deloading routine. work night starts wed-fri only this week. i like my 3 day week.
* BW at 198-202 and its staying here for a while. i'll maintain this until i get decent BF% again at this weight, and then caloric excess to the 204-208lb.

1239
Progress Journals & Experimental Routines / Re: road to 40 (cutting phase)
« on: April 01, 2013, 09:23:11 pm »
Quote from: UAcompression on April 01, 2013, 06:12:35 pm
why do u eat like 800 grams of protein a day?  you are not this guy:

why do you just get a GF and do more productive things.. instead of making retarded comments on everything including on my journal.

 

1240
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 01, 2013, 12:45:03 pm »
Mon 8:30am
April 1, 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 | 16.4, 12.8

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Chins
Paused Reps, Top / Bottom Holds
BW x10

* calfs a bit tired from yesterdays volumes. was not able to straight set a x20. thought the first set was just off because of the long sleep... 2nd set did not improve much. called it quits.
* squats felt all right but did not feel like doing another 405x1. fasted since 7pm.  dry BW 198lb. 

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Mon 4:30pm
April 1, 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 13 of 24
425 x1 x1 x1 x1
315 x1 x1

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

* 405x1 went up so easily, i had to go 455x1. got it convincingly too. backoff sets of 425s did not tire me fast enough, i got 4 singles today

1241
Strength, Power, Reactivity, & Speed Discussion / Re: Workout before or after work preference
« on: March 31, 2013, 09:46:36 pm »
workout before a manual job is all right.

just keep in mind that fatigued muscles + lots or repetitive lifting (stocking mechandise in your case), is a good combo for tearing or straining ligaments/tendons.

1242
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 31, 2013, 01:57:52 pm »
Sun 8:30am
Mar 31, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x10 x10 x10 x10
- 6x45 x20 x20

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Dips
Paused Reps, Top / Bottom Holds
BW x20 | 10.10

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Sun 4:30pm
Mar 31, 2013

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

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

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Chins
Paused Reps, Top / Bottom Holds
BW x10 - straight set

* took a 11:30-2:30pm midday nap after breakfast. body still feeling off from the irregular sleep pattern. 315-365 felt a lot lighter than this morning but the 405x1 did not improve much again. i'l get my rhythm again tmrw. this wed-fri work night forced deload can't all be that bad.
* the 7-plate calf raise leg press hits the spot. i will rep x20s up to 5 sets or until i cannot get the straight set anymore. i was at 14+6 on todays 2nd set. took a few seconds reset.

1243
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 30, 2013, 08:55:40 pm »
Sat 4:00pm
Mar 30, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x10 x10 x10 x10
- 6x45 x20 x20

Dips
Paused Reps, Top / Bottom Holds
BW x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* strong breakfast at 8:00am. slept 8:30-3:00pm. food cannot replace the lack of sleep. 405s felt the same as yesterday. not a problem but did not feel lighter as i do more singles.

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// second workout skipped - work nights

1244
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 29, 2013, 10:44:05 pm »
Fri 5:00pm
Mar 29, 2013

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

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10 x10

* resting and also not very strong. sub 7 hour sleep for the last 2 days. calves getting stronger and getting used to the 20 rep loading. did 4 sets of 20s today and it got easier after each set. i can go 20x5 sets at this pace comfortably.
* 2nd rep of the 405x1 usually becomes noticably easier than the first, then i go for the 440x1. 2nd 405x1 today felt the same as the first. first rep was surprisingly not very heavy but it did not improve much from there. BW is good at 198-202lb. lack of sleep/rest and the compounded beating from the 440s from last last few days... need to freshen a little.

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// second workout skipped - work nights

1245
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 28, 2013, 11:47:31 pm »
Thur 5:00pm
Mar 28, 2013

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

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

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// second workout skipped - work nights

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