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Messages - Kingfish

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1351
Introduce Yourself / Re: New member, posted journal first before intro :(
« on: January 08, 2013, 08:35:30 am »
i was in manila back in 2010.. had a hard time finding a gym that had a legit 20kg olympic bar.
want to dunk?? you can over complicate things like most people who train for the vertical jump..


or you can just do:



1. full squats - spend years and years here until you use 2BW+ for multi reps.

2. jump drills for speed/skill work - useless IMO if you are weak as fuk.

3. get your BF% in check - don't get carried away to the point of sacrificing your squat poundage




vid of my jump drills.. 7'8" standing reach.  7'6 double hand standing reach.  ~ 36-38" SVJs x4 in the vid with the bball.
<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>


1352
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 07, 2013, 11:34:01 am »
Mon 6:30am
Jan 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 4.6, 6.4

* another very chilling 39F morning. squats felt surprisingly good. 2nd single already took care of the coordination work but did a 3rd just to make sure. deloading the chins to 20 total reps a day while resting. been doing 40+ reps for the last week daily. will do more dips to counter the upperbody pulls. i don't like the dumbell shoulder press anymore - tires my back a little. il go back to dips and just make sure i don't go crazy volumes and really slow down when i'm doing the first few reps so i don't break anything.


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

Mon 3:00pm
Jan 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 - BW182.5lb
385 x4 | 2.2

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.

* wet BW at 182-184ish. 385x1 got up so explosively, the ROM felt shorter even after a full pause. time for the 425s. 425x1 did not give me any issues. will go with this 425 top set and a 385 multi back up on a strong day. was expecting to be in the 183-184 dry BW but too much liquids (whey.caseins) from the last few days to clean me up, also dried me out. still on a higher carb (brown rice) intake ~ 150ish g/day. i'm usually in the sub 30g carb when i'm maintaining my weight / leaness. next goal - 440 at 186BW
* plan to skip the 765s did not work. the 675 was not enough. did half the volume at x5 reps.

1353
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 06, 2013, 11:58:21 am »
Sun 7:00am
Jan 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* torso felt very stiff this morning coming from a long 7 hr sleep and probably from the heavy 765s calf raises yesterday. took 4 singles of 315s until the movement felt fluid, smooth and effortless. the first 2 singles felt like the eccentric is in stages.. chopping down the depth little by little because there was so much tightness on the way. 

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

Sun 2:00pm
Jan 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x10 | 3.2.3.2

* taking it easy with the chins now. i can't even do a comfortable BW dip because the chinning back muscles are just wrecked. squats were all right. could have gotten another 415x1 but saved it. did more back up 365s.
* smith calf raises still strong. will skip the 765s tmrw to recover a bit.


1354
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 05, 2013, 12:03:42 pm »
Sat 8:00am
Jan 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side

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

Sat 3:30pm
Jan 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
315 x1 FS

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 8.2.
- 765 x10 | 3.3.2.2

* weak on the squats. 415x1 did not go up as easy as the previous days. BW in the 182-184ish this week. did a single FS back up set. the warmup leading to the 415 were very strong. i thought i had the 425 today.
* calf raises with 675 did not cut it anymore. did a warmup 675x10 clustered in 8.2. maxd the smith with 8 plates each side. the top ROM was good. full 3 paused reps. could get 1-2 more but saved energy on the racking back of the bar. i worry more about failing the racking than the actual calf raise. no problem exploding from a paused hold at the bottom and still getting to top ROM.. even with the 765s. calf size 16-1/4 to 16-1/2" max.  i might get to the 17s if i go high rep straight sets of ~ 585x20s.. won't be able to do those daily so il stick to these heavy clustered sets. it works well with the squats too - nothing feels heavy anymore on my back after getting used to 600+lbs doing the calf work.

1355
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 04, 2013, 01:01:03 pm »
^ i train fasted. my post workout meal right now at 9am is going to carry me until ~ 6pm after the 2nd workout. near empty stomach + pre workout supplements + relaxed veins from the hot bath = good mood to lift. 

Fri 8:00am
Jan 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side

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

Thur 4:00pm
Jan 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 9.1, 8.2

* tiring a bit on the calf raises. will go 8.2 for a few workouts and get recovery going. did the paused rep squats in the power rack and had to walk back outside so i don't bottom out.  got a convincing 415x1 even on a sleep deprived work night. wet BW at 183.5lb. might go 425x1 as early as next mon-tue if i keep up this  pace. will take it easy tmrw by skipping the backup 365s. thats the plan. i've been off plan before.

1356
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 03, 2013, 09:29:12 pm »
^ my routine is to take a 25-30min hot bath before lifting to really store some heat. doesn't work in the morning after work because i tend to knock myself to sleep at that time. just winged it today. was not as bad as i thought. definitely max at 385 in the morning lift. no sleep between this and the previous wed afternoon workout.

Thur 8:00am
Jan 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side


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

Thur 4:00pm
Jan 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 - straight sets

* paused rep top set now at 415x1. wet BW-182.5lb getting closer to my 184 mark.

1357
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 02, 2013, 11:40:13 am »
Wed 6:00am
Jan 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x1
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* will eat the rest of the steak i bought for the new year dinner. i'll get my 9am-3:30pm sleep and 2nd lift at 4:30ish. work wed-sat night this long week 7pm-8am. it's going to suck tmrw because the morning is going to be really cold again.. mid 30s. i don't know how i can stay awake and warm to lift at 8:30am after the work night.

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Wed 3:30pm
Jan 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
405 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x1
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 - straight sets

* felt very strong again with the squats. the back up sets of 365 was skipped because i needed more time for the smith calf raise. gym was starting to get crowded early afternoon and the only smith machine gets very busy fast. i felt my calves were primed up well today.. i made the 675s a warmup weight now. 10 straight paused reps. multi sets. took me longer to load and cleanup 14 pieces of 45lb plates.
* somebody also was waiting on me for the squat rack. the 2nd single of 405 was more explosive than the first. i need to see the scale go wet BW 184lb before a lift so i can confidently attempt a 425x1 paused rep. i was 181lb again today. too much brown rice made me full fast. no space for more calorie dense chickens and steak.



1358
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: January 01, 2013, 11:37:10 pm »
more calf work from today - 010113 BW182 675x8

<a href="http://www.youtube.com/watch?v=QYpjgnlUN2E" target="_blank">http://www.youtube.com/watch?v=QYpjgnlUN2E</a>

1359
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 01, 2013, 01:46:54 pm »
Tue 7:00am
Jan 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10
- 90lb x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* will see if i can start 2013 with another strong afternoon paused reps. lift felt good already even with a more chilling sub 40 temp again. calf work will be on maintenance at 6.4 in the morning and a cluster of 8.2 in the afternoon.. until the x8 becomes easier and easier..at that point il go for x20 per set using a cluster of 8.6.6.. 2 set to 40 total reps.. or go boss volumes again of 100+
* hopefully the gym is not very packed this afternoon. the cardio section was busier than usual but thats about it.

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

Tue 3:30pm
Jan 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365 x5 | 3.2

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 8.2

* 405x1 did not feel as easy as yesterday. would have gotten another single but decided to take it easy today and come back fresher next time. the 365s are perfect for the backup sets. a few days of these x5 and will try a x10 per day - see if i can still recover from that.
* calf raises still looking good.  check vid:

675x8 smith calf raises. note the black racking lever of the smith bar and the top peg of the smith machine. that is how i gauge my top ROM. the black level has to line up with the top peg for full ROM.

<a href="http://www.youtube.com/watch?v=QYpjgnlUN2E" target="_blank">http://www.youtube.com/watch?v=QYpjgnlUN2E</a>

 

1360
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 31, 2012, 01:02:39 pm »
Mon 7:00am
Dec 31, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* was not able to do the shoulder dumbell standing press. gym was too cold, shoulders did not feel good with this 36F weather. no heavy chins also. just did BW sternum pulls. saved the heavy upperbody push/pull for later. will also go 405x1, back up with some more 345-365s.

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

Mon 3:00pm
Dec 31, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
- 405 x1
- 365 x5 | 3.2

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 9.1 

* last lift of 2012 was very strong. could have gotten the 425 the way the 2nd x1 went up stronger than the first. used my energy on the 365 instead. got x3 and stopped at rep 2 on the 2nd cluster to save some for tmrw. BW at 182 now. getting there slowly. if i were 184-186BW before a 2nd workout, id definitely be using 425 as the top single and back up with 385s. the 365 today did not give me any problem. i also lifted without the pins.  x3 is the most paused reps il do.
* calf raises got more boss today. all top holds were full ROM (bar lining up with a set mark on the smith to get consistent top ROM).

1361
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 30, 2012, 01:27:57 pm »
Sun 7:30am
Dec 30, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | L - 4.6,4.4.2 | R - 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

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

Sun 4:00pm
Dec 30, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345 x10 | 3.3.3.1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4
 

1362
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 30, 2012, 01:47:26 am »
Quote from: LoopieMclooperson on December 29, 2012, 10:17:58 pm
Your log keeps me motivated. It is nice to always be able to check in and see how much harder I need to work to take it to the next level. Keep it up man.

thanks. good luck on your training. 

i'll be making 2013 my 440-455 at 186-188lb paused rep daily top set. once i get back to 425s, the mental block becomes thinner and thinner..again.  :headbang:

1363
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 29, 2012, 06:53:28 pm »
Sat 1:00pm
Dec 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1x1
345,385x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* tried going for 405x1 on the morning lift. did not work. 385x1 did not feel as explosive as i wanted. will get the 405x1 later tonight. 

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

Sat 7:30pm
Dec 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x1 

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | L.R 4.6|6.4, 6.4|9.1 right arm can do x9 straight set. left arm 6 hard max. sucks

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 x0 | 6.4
 
* i like making the 405x1 paused rep repeatable after completing little requirements - dry BW 178-180, 315 singles in the morning, midday nap post 1st workout, strong post workout meal. get all these together and i won't even use the squat pins for more stim. (makes the concentric a little bit more explosive).

1364
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 28, 2012, 12:01:47 pm »
^ dry BW at 178-180lb. would prefer to get as heavy as i can at sub 10%. probably high 180s, low 190s.. low-mid 180s is the short term goal

Fri 8:00am
Dec 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 6.4
- 765 x0

* my upperbody compounds suck because of those BW x10s multi sets of sternum chins i did the other day. can't even do BWs right easily. if squats feel really good, might go a little over 405 later.

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

Fri 4:00pm
Dec 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4
- 765 x0

* weak on the squats. work nights affecting recovery a bit. calf raises still strong. will only use 585x10s as warmup if i stop calf work for days, otherwise straight to 675s.
* when i get my dry BW to 184lb, i will get back up to my 425x1 repeatable paused reps again. hopefully in 1-2 weeks time. i'm loading up on carbs with brown rice / barley combo. 405x1 today on my weakest still made it up without any issues.

1365
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 27, 2012, 11:59:55 am »
Thur 8:00am
Dec 27, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 6.4
- 765 x0

* a quick lift after work. tired from lack of sleep. shoulder dumbell press felt very tiring. did not bother doing more than 1 set. squats with 3d15x1s felt good, specially the 3rd x1. to

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

Thur 4:30pm
Dec 27, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x0 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4
- 765 x0


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