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Messages - Kingfish

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1276
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 02, 2013, 09:20:15 pm »
Sat 3:30pm
Mar 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1
440 x1
425 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0 - skipped for horizontal pulls - cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20
- 10x45 x10 (5.5) | 8x45 x10 waveloaded

* empty BW196 this afternoon. plan on doing the morning squat loading but at first set of 405x1, the rep felt surprisingly easy. even without a workout 6-8hrs before, the rep felt very smooth. did 440x1 and the same thing. got it from a strict pause.
* calf raise leg press now at 10plates each side. waveloading to 8 plates made my calves feel very bloated. will go 8plates x20 warmup and waveload up to 2 sets next time.   
* got my weight up a bit eating more complex carbs.


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

//second workout skipped. 4th work night.

Fri 11:30pm
Mar 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

1277
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 01, 2013, 09:42:13 pm »
Fri 4:00pm
Mar 1, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20

* backoff days while i'm eating better. will be at 194-196 by weekend.

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

// skip second workout. recovering.

Fri 11:30pm
Mar 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

1278
Strength, Power, Reactivity, & Speed Discussion / Re: my jump training
« on: March 01, 2013, 12:06:37 pm »
Quote from: pelham32 on March 01, 2013, 11:18:25 am
Dunk practice also helps rvj and the coordination with a ball. I usually just start at the three point line and drive to the basket trying to explode up and dunk. Really concentrating exploding from my LR plant. Oddly enough I get the most explosion out of a crossover starting my drive, instead of driving straight to the basket. Helps get me lower I think. How are your rvj dunks compared to your standing dunks? Easier?

i was about to reply with the same thing. most fun way to improve RVJ - RVJ dunking.

vid back in the days when i thought RVJ was cool.

<a href="http://www.youtube.com/watch?v=b9C7eiLlVX0" target="_blank">http://www.youtube.com/watch?v=b9C7eiLlVX0</a>

1279
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 28, 2013, 09:27:19 pm »
Thur 4:30pm
Feb 28, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 14.6 , 10.7.3

* too tired after work. did not even squat at home. good time for a deload anyway as my low-mid quads are still tender. lifted 4:30pm after my 8:30am-12:30pm-4pm sleep. legs felt at lot better. tenderness in the muscle belly is out. coordination in the squats felt like a morning workout. sucks. did not even bother with the 2nd 405x1. even without the smoothness, the concentrics still felt very strong.

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

// skip second workout. recovering.

Thur 11:30pm
Feb 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10


1280
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: February 27, 2013, 08:41:11 pm »
Quote from: Kingfish on February 16, 2013, 08:40:41 pm
this is my daily top warmup ramping set before the backoffs for the 6th straight day at low 190s BW (and without a leaning diet yet)

not a strict pause as i am still afraid of the form breakdown if i lean forward a bit. was able to a single 455 from a pause and i was lucky i didn't lean forward too much. erector chain would have been fried or broken.

i will vid this weight whenever i can because its just awesome to look at.  :headbang:

455x1 6th straight day
<a href="http://www.youtube.com/watch?v=U08pdMzjKUo" target="_blank">http://www.youtube.com/watch?v=U08pdMzjKUo</a>

455 beat me 3-0 already in the last few days. back to plantains, blackberries and more eggs. i will vid this thing moving again by monday next week. 


1281
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 27, 2013, 12:30:48 pm »
Quote from: Dreyth on February 27, 2013, 12:54:04 am
can u just post a vid of u flying like Goku already?

i'll probably post another set of SVJ 2-hand dunks. not interesting at all. lol.

Wed 7:30am
Feb 27, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10

* skipped the second single of 405s. i might squat again by 1-2pm so i can get some decent sleep before i start this 4 day workweek. 

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

Wed 1:30pm
Feb 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

* tried the 455 again and still ran out of momentum halfway up. its getting higher and higher every day but still had to drop it to the pins today as fighting with this weight will not be comfortable. 440 becomes a bit heavier this way but was still able to get it coming from a strict pause.
* calf raise becoming annoying now as i have to put more effort in loading the leg press with 16x45s than the actual calf raise exercise. might go 10x45s and hold the 440 top set until i really get  my dry BW to 194s.

1282
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 26, 2013, 12:10:28 pm »
Tue 7:30am
Feb 26, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

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

Tue 4:00pm
Feb 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

* strong already on the standing cable rows. got to straight 6 reps with the strict holds using 100lb (full stack). squat still weak. will wait until i get to a dry BW194-196lb. the 440x1 is with a strict pause.

1283
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 25, 2013, 10:43:31 am »
Mon 7:00am
Feb 25, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 | 4.4.2

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

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

Mon 4:00pm
Feb 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x10 x10

* did not have enough strength to get 455x1. i need more BW. i leaned out a bit during my vacation. need to be at a wet 194-196 at least. i was barely at 193lb today. will stay with the 440 until i get my weight back on track. did more calves and back. taking it easy with the dips.
* still happy to get this 440x1 repeatable now on my non-strong day.

1284
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 24, 2013, 03:17:00 pm »
Sun 10:30pm
Feb 24, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 x10    | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

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

Sun 5:00pm
Feb 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
BW 192-194lb
315-365-405 x1
425 x1 x1
405 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

* legs still not completely recovered. did not have a convincing 405. just did 425 for top set this afternoon. i need to get my sleep in check. BW still at the 192-194. not hurting or strained anywhere, just weak. i will get a good amount of sleep tonight. should get 440-455 tmrw afternoon.

1285
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 23, 2013, 07:35:21 pm »
Sat 2:30pm
Feb 23, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585lb x20 - leg press.

* did not have the morning workout today. very sleepy after work. woke up 8:30-12:30pm. will take a nap later and lift again before midnight if i feel strong. coordination starting to feel better.

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

Sat 11:30pm
Feb 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
BW 192-194lb
315 x1
365 x1
405 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
80    x10 x10          | 6.4
90    x10 x10 x10    | 6.4
100  x10 x10           | 4.3.3

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 6X45 x10
- 8X45 x10 x10 x10 x10

* sleep deprived or my sleep pattern got so messed up by this single night shift friday night. 405 felt like a morning workout 405. did not benefit at all from the 2pm first workout. i felt weaker. too much energy but not enough strength on the squat. did more calves and mid-back. IMO - can't have enough of both.
* went high volumes with both calves and mid-back. started with 6x45 x10 reps on the leg press calf raise. did not cut it. i want a weight where it gets challenging approaching 6-8 rep zone. added 2 more 45s. 8x45s x10 reps and still got to  straight 10 reps. stopped there before i overdo this. did more reps and waited to see when i start to feel my calves tire a bit and not have enough to go maintain the full pauses. 5 mins rests alternating with the standing cable rows. got to 4th set of 10s and it started to show some sign of fatigue towards reps 8. called it a day for the calf work.
* i like doing these standing one-arm cable rows using the other hand to support my torso. trying to get the erector chain out of the exercise while thickening my mid-back. pull by focusing on using my elbow and get to top and bottom ROM - hold to kill momentum. palms facing almost up, get wrist (using stirrup attachment) to armpit on top ROM. machine maxed at 200lb (100lb effective weight). will go 80-90x10s warmup, and 100x10s clustered up to a rep where i cannot get a strict hold at the full top ROM. if i get strong enough for 100 x10 straight, i will just go for 100x20 straight, multi sets. that should take some time. 
 

1286
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2013, 10:56:36 am »
Fri 7:30am
Feb 22, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press.

* felt more uncoordinated than usual for a morning squat workout but definitely fresher and stronger coming from the 3.5 day deload. will go for 455 top set later.
* 495 leg press calf raise is too light now. will go 585 soon.

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

Fri 4:30pm
Feb 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 192-194lb
425 x0 x0

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x20 | leg press. rest

* coordination sucks on the heavy singles. did 455 and it came up wrong. initial burst of concentric did not even make it halfway up. did not even fight the weight. it felt like ~ 10-20lbs heavier. got a strict 440x1. called it a day.
* even the 585 calf raises were not very heavy. reset at rep 18. will go 675x20 here soon as back offs from the 675 smith calfs which i plan on adding after i get back to repeatable 455s tmrw hopefully. i detrain on my top squat sets very quickly.

1287
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 21, 2013, 09:22:12 am »
Quote from: T0ddday on February 21, 2013, 08:55:11 am
Quote from: Kingfish on February 19, 2013, 05:13:09 pm


* smith machine squats feeling less awkward. did multiple chins to look decent in pics. calfs looking strong. will workout again later to get appetite going so i can eat more fish/meat on the buffets. these all-inclusive deals are awesome. staying here in le blanc spa resort. will get some relaxing massage later. drank so much water because of all the sun exposure. was able to get a wet BW198lb.. lol. woke up after a long sleep to 192-194s again.


What was the price for the resort?  Recommended?  We have a ton of elevate miles and I been thinking about using them up on Cancun.

i would highly recommend le blanc spa resort. tripadvisor rank #1 of 172 among the hotels here.. very pricey but got some good discount using costco travel. 5 diamond service rating. i've never had steaks and chicken this good. even the duck taste awesome.

there is a dedicated butler per floor. they will carry and unpack your luggage. oh, and the elevator has an undo button. lol.

the zen is just very strong in this place. can't describe. adults only and might be too quiet to some if thats not your thing.



 


1288
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 21, 2013, 08:03:34 am »
Thur 6:30am
Feb 21, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 4/4

Smith Machine Squat
Full ROM - Paused Reps
275 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10 x10 x10

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

Thur 7:30pm
Feb 21, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 4/4

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dips
Full ROM - Shoulder Width, Narrow
- BW x0 x0

Calf Raise
Leg Press - Paused Reps, Top/Bottom Holds
- 495 x0

* did squat warmup workout at home. did not feel so energized by the pre-workout hot shower.

1289
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 20, 2013, 09:42:52 am »
Wed 8:00am
Feb 20, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 3/4

Smith Machine Squat
Full ROM - Paused Reps
275 x2 x4 x4

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10 x10

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

Wed 8:30pm
Feb 20, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 3/4

Smith Machine Squat
275 x0 x0 x0 - skipped. starting to feel the lower quads getting worked. not good for a deload

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press
- 300 x10 x10 x10 x10

* hydro therapy, jacuzzi.. etc. perfect time to really go high volumes on the chins. i can really feel the muscles now. calfs need more weight. 300 did not cut it at all.

1290
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 19, 2013, 05:13:09 pm »
Tue 10:00am
Feb 19, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 2/4

Smith Machine Squat
Full ROM - Paused Reps
275 x4 x4 x2

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10 x10

* smith machine squats feeling less awkward. did multiple chins to look decent in pics. calfs looking strong. will workout again later to get appetite going so i can eat more fish/meat on the buffets. these all-inclusive deals are awesome. staying here in le blanc spa resort. will get some relaxing massage later. drank so much water because of all the sun exposure. was able to get a wet BW198lb.. lol. woke up after a long sleep to 192-194s again.

infinity pool at the le blanc. cancun ;D


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

Tue 4:30pm
Feb 19, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 2/4

Smith Machine Squat
275 x4 x4 x2

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10

* full body massage after some light workout. gave masseuse a workout with my quads and back. she was really using her weight to get all these muscle tightness in check. 2 more days of this sauna heaven and then back to SF thursday night.

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