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Messages - Kingfish

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1396
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 03, 2012, 10:29:40 am »
Mon 6:00am
Dec 3, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

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

Mon 4:00am
Dec 3, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x0
- 70lb x3 x3 x4

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* mid/lower back not as strong as i thought. low cable rows did some damage.

1397
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 02, 2012, 01:24:36 pm »
Sun 7:00am
Dec 2, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
140,160,180 x10
200 x6 x6

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

Sun 4:00pm
Dec 2, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x0
- 70lb x3 x3 x3 x3

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
180 x10
200 x8 x8

* paused rep squats are fully recovered now. weighted chins still at 70lbx3 but got another extra set. my goal of 45lb x20 refers to a straight, non-clustered set. im probably at 45x6-8 right now max. need to get a lot more stronger.
* the weighted chins are really getting my back stronger. i repped the low cable pull at max weight ~ 100lb effective weight x10 paused reps. lowerback not getting fatigued as my non-pulling arm is bracing me nicely.

1398
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 02, 2012, 12:17:21 am »
Sat 4:00pm
Dec 1, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x6 x6

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x30 | 5.5.5.5.5.5
 

1399
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 30, 2012, 08:44:28 pm »
Quote from: seifullaah73 on November 30, 2012, 07:57:23 pm
Hey man
do you mind helping me with my squats.

cannot help without seeing your form. post a vid. probably a better idea to ask lance/darqui. those are the qualified trainers here.

Fri 4:00pm
Nov 30, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345x3 

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5
 
* skipped the morning workout. did not feel as fresh after the 13hr night shift work. too much rain also. the urge to sleep was strong.
* squats this afternoon was very strong. could have gotten 425 at this time. if i hold myself to 315x1s in the next 2 days, i might go for 425 this monday. that if i don't burn myself out with very heavy calf raises.. which i'm due soon too.
* weighted chins using a neutral grip is really adding mass to my forearms too.

1400
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 29, 2012, 12:39:57 pm »
Thur 8:00am
Nov 29, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5
- 70lb x0

* no sleep after working my shift. weighted chins still felt good. x6-8 reps doable in a few more workouts. i should be stronger in the weighted dips but i'm not really a big fan of chest work. i'l do the dips for the triceps but not really looking forward for it. i prefer the chins for my upperbody compound.

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

Thur 4:00pm
Nov 29, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0
- BW x40 x40

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x5
- 70lb x3 x3 x3 x3

* doing more weighted chins with 70lb. did not do much squats - resting it. weighted chins hit the spot right now while the squats are kept minimal. i can still continue beating myself up with a heavy compound lift and not burn out.
* BW at 176lb.. 80kg even sounds all right.

1401
Strength, Power, Reactivity, & Speed Discussion / Re: What toad should i take?
« on: November 28, 2012, 12:34:30 pm »
Quote from: UAcompression on November 28, 2012, 12:21:13 pm
Basically, I'm wondering what direction I should go for my squat routine.  I was told by steven-miller to do 3 sets of 5 reps adding 5 lb each time.  I did that and i kind of stalled at 265.

Then kingfish told me to go back down to 225 and do high volume like 8-10 reps, and work up to 4 sets of 10 reps!  So now i am doing 2-3 sets of 8 -10 @ 225.  I got up to 235 and could not manage 8 reps on 2nd set.

Then this powerlifter said I need to get on a routine or program.

This leaves me on a dilemna.  Thanks for your input and negs.

you need to give your body time to adapt / get stronger. if you can't manage more than 8, then stick to whatever rep you can get and aim for the 40 total rep / workout.

1402
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 28, 2012, 11:10:53 am »
Wed 6:00am
Nov 28, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5
- 70lb x3

* weighted chins harder this time. need to back off the volume a bit to get recovered. dips at BWx20 for maintenance.

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

Wed 5:00pm
Nov 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x5
- 70lb x3 x3 x3 x3

* chins felt a lot better this afternoon. the first set of 50lb x5 went up easily. decided to go 70x3. squats felt good but still weak for a high volume routine. work night starts so its back to lighter lifts.

1403
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 27, 2012, 12:01:00 pm »
Tue 6:00am
Nov 26, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 5.5.5.5
- 70lb x3

* weighted chins now at 70lb.. this is getting interesting now. will go x10 on 70lb with 1-3reps/cluster, then eventually go for 90lb x1-2 after i get to 70x5.  get that 90x3, the 45x20 daily repeatable should be doable by then. the 70lb today was a straight set of 3s.
* did not feel like going for the volume 345-365s yesterday. might do them this afternoon. the 315x1s this morning felt like an empty bar.

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

Tue 4:00pm
Nov 26, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x6 x6 x6 x6

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x5 x5
- 70lb x3 x3 x3 x3
 
* maybe i underestimated the fatigue of the volume squats + daily squats combined. i got up to 385x1 with a convincing pause but did not have in me again to push for a 345-365 x20 total reps.
* calf raises and weighted chins are progressing nicely. 585s felt light and will be for warmup sets now. 675x8 doable but i'm giving myself time to adapt to this weight. my whole body feels like it's been crushed by 675 right now. i want to hang upside down until i gain back some height.

1404
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 27, 2012, 06:11:46 am »
Quote from: adarqui on October 10, 2012, 03:27:18 pm
Quote from: D4 on October 10, 2012, 02:58:28 am
Around where would you say your BF% is at right now?

And, at what point are you going to start focusing on diet to get leaner again?

yo

probably at like ~15% or so right now.. i don't even care though because these next 3-6 months are all about putting on muscle, then i'll re-evaluate.

when i re-evaluate, i'll decide if i want to lean up, which i imagine i will.... so in 3-6 months we'll see..

the goal right now though is to just put on as much muscle as humanly possible.

pc!







Quote from: Flander on October 10, 2012, 03:17:03 am
YES! The darq is training. How did I miss this.

20 on squats are nasty and nice. My back problems has disappeared ftr I started 20rep squats.

Whats the trainng goal?

yoyo!!

ya man 20 rep squats is a miracle worker.. it just seems to fix everything hah.. need muscle? 20 rep.. need strength? 20 rep.. need bounce? 20 rep.

;f

training goal right now is to put on lots of muscle, get back in shape, and do some jumping on the side..

i've never had lots of muscle so, figured i'd try and achieve that this time around.

pC!




Quote from: vag on October 10, 2012, 05:43:58 am
Quote from: adarqui on October 10, 2012, 02:12:29 am
BW = not sure in morning, at night though, 180.. HEH

That's it , you're over 30 and getting fat , awesome!!! Get on my level bro!  :P

hahaha!!


Quote
No kidding though , how is your body composition? You were at 140lbs <10% when you stopped training , what happened then? I would guess you went to like 160 - 12%? And now?

148/~8% or so when i stopped... well, i worked at this sh*thole warehouse and i didn't have enough money to eat properly, so, i stopped working there around 155 lb or so... so i didn't gain much weight while working there, and i lost muscle.

im 177 - ~14-15% right now.. body fat % is just a guess, but probably accurate.. i can see my abs lightly when im not 'soft' from too much milk.




i want to hit 200 within say, 3-6 months.. :F

i figure the only way to get back into jumping this time around, is to put on lots of lean muscle.. i don't really want to 'push my cns' this time around.. i'd rather get yolked, which will take some temporary fat gain but then i'd just cut it later on.

not worrying one bit about fat gain will allow me to put on some serious mass in these next few months..

plus im not broke anymore so i can just eat really good food, high in protein, great quality, no joke.. really helps.

when i was at my part-time warehouse job, i ate like CRAP and had to skip meals.. it was really bad.

:D


peace everyone!

another SVJ jumper in training :headbang:



1405
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 26, 2012, 10:31:18 am »
Mon 6:00am
Nov 25, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 5.5.4.1.4.1

* getting into the x5s now on the weighted chins - grip giving out first. weighted chins feel more comfortable/natural to me compared to weighted dips. IMO, it just might be that the dip station is not high enough for me.. i had to bend my knees so i don't bottom out, or maybe i just need to spend more volumes on the dips again until it feels better (or i break something..)

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

Mon 3:30pm
Nov 25, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 5.5.5.5


1406
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 25, 2012, 01:29:51 pm »
Sun 7:30am
Nov 25, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10 x10
- 675 x4 x4 x4
- 765 x1

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 4.4.4.4.4

* 675x4 was more explosive than usual. decided to try the 765 (8 plates). the bar still moved up.. i got a good solid paused rep but i felt my back tiring very quickly supporting that weight.
* tiring a bit on the chins so stopped at x20 reps. might do another x20 this afternoon.

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

Sun 7:30am
Nov 25, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10
- BW x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 4.4.4.4.4


1407
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 24, 2012, 07:12:49 pm »
Sat 1:30pm
Nov 24, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x10 x10 x20 | 5.5, 5.4.1, 4.4.4.3.1.3.1

* plan to do 3 singles of 315 did not work. it felt really good that i had to use 345s.. and it didn't cut it too. the 385 was also explosive. it was another 405x1 strong day. will definitely have to stop at 315 singles tmrw. back to back heavy singles is good enough. need to really focus on giving myself time to really be fresher for more moderate weight / high volume work this monday.
* weighted chins are still going strong.

1408
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 23, 2012, 12:58:08 pm »
Fri 7:00am
Nov 23, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10 x10 - not too heavy, could have gone straight to x20 but will focus on the chins for now.

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx10
- 45lb x10 x20 x10 | 4.3.3,  4.4.3.3.4.2, 4.3.3

* did not have any problem doing x3 reps on 45lb weighted chins, but 4 is really the most i can do with strict form at this time. just need more volumes on these and eventually i'l get to x8-10 straight reps. 
* will work tonight and tmrw for a 2 day week. might lift again this afternoon if i wake up strong.

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

Fri 4:30pm
Nov 23, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2
345,385,405 x1
345 x3 x3 x3
365 x2 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx10
- 45lb x10 x10 | 6.4, 5.4.1

* the 315 singles, 1-3 sets on easy squat days worked well. i'm rarely this strong in a while. will do another sat-sun 315x1s.. and on monday, i'l go boss weight again and back up with 365s x2..
* even my weighted chins got stronger this afternoon.. and thats after 40 reps this morning. could have gotten x6 already but wanted to at least hit x20 reps per workout. held back a little for more tonnage.




1409
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 22, 2012, 12:37:15 pm »
Quote from: LBSS on November 22, 2012, 12:10:39 pm
question i've been meaning to ask for a while: what do you mean by "x0"? does that mean you've skipped that exercise?

yes.. i use the quote function to post an entry.. makes it easier that way.

1410
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 22, 2012, 11:53:23 am »
Quote from: Dreyth on November 21, 2012, 11:14:54 am
I love weighted chin ups. I don't know why more people don't do them.

IMO - you don't see results if you do them with sloppy form and partial ROM..

Thur 6:00am
Nov 21, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10 x10 x10
- 675 x4 x4
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx20
- 35lb x10 x10  8-2
- 45lb x10 x10  4-4-2, 4-3-3
- BWx10




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