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Messages - Kingfish

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1456
Nutrition & Supplementation / Re: lets talk hydration
« on: September 24, 2012, 06:57:07 pm »
Quote from: entropy on September 24, 2012, 01:06:12 pm
I'm having trouble getting hydration right. I don't eat a lot of salt and minerals compared to the average person and if I was just to pour down a gallon of water daily i'd probably do more harm than good since the water will just erode away all the nutrients and minerals and stuff which would suck from a health and performance point of view. So in lieu of better hydration, what are your recommendations and advice?

I take stimulants around training sometimes, like some of you, which act as a diuretic. So I often have bad workouts because of poor hydration and i'll find my lips dry at the end of the longer workout even though the stimulants are supposed to help performance. I know some guys like Kingfisher take a lot of caffeine so i'm interested in how he'd keep himself hydrated thru the day in particular

tldr: is there a nice easy, hopefully low/zero calorie way to hydrate short of drinking a shitload of water (which i don't want to do). a recipe or something would be good..

i use a 32oz cup as my drinking glass. 1 cup is about a liter. i often drink 2 in a row - will gain a good 3-4lbs and that why a wet BW for me is +5lbs instantly.





1457
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 24, 2012, 01:28:11 pm »
Mon 7:00am
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 365lb x0

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* resting the calves for now. its starting to feel a bit more sore than usual. il blast again the smith calf raises this afternoon. squats felt good. did not go 405x1 because i just did a couple yesterday. might go 405 later if i feel like its not very heavy.


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

Mon 4:30pm
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40
- 315lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* approaching 2 weeks now that my left rear delt is broken. i can't even chin right. my right side gets up faster than the left. no pain or strain in the muscle. its just not strong. it does not affect the full ROM dips - just the pulling/rowing motions.
* 405x1 squats are very easy again. after i get my BW out of the high 160s, and eventually hit 174-176lb..il start going for 425-440 as repeatable weekly peaks. 200kg at 80kg BW sounds like a good number.

i started the smith machine heavy calf raises at 15 1/2". i'm 16"+ at this time and still growing. 17"+ is a good goal. 405-455lb warmups with peaks of 495x40s should build it.


1458
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 24, 2012, 12:22:17 am »
scoob.. stop thinking and just get it done. jump to another program after you get to 365 8x5sets. let's see if you are as dedicated as you say you are. 

there's no such thing as too much quads for the vertical jump. nobody here will tell you that a 365x10-12RM is not going to benefit your jump.










1459
Strength, Power, Reactivity, & Speed Discussion / Re: Weightlifting shoes
« on: September 23, 2012, 07:25:09 pm »
^ worth the price. i got mine for $99 when they were on sale. currently waiting for the $159 white/black adistar to go down to $99 too.

<a href="http://www.youtube.com/watch?v=wj-FZUU0gfs" target="_blank">http://www.youtube.com/watch?v=wj-FZUU0gfs</a>

i will still find a way to fix the insoles of the romaloes so they 'feel' the same as the adidas.. but for now, its ironworks for me for the squats. makes everything so much more comfortable.








1460
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 23, 2012, 02:46:50 pm »
Sun 9:00am
Sept 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* i was right about the shoes. the adidas ironworks work best for me. did 405x1 again without much effort.. will get 425x1 this afternoon after this strong post workout meal and a quick nap. il aim for 425x1 (2.5BW) 1-2x per week. can't believe i just assumed that doing all these calf raises weakened my lowered back.. it was the romaleos all these time. looking at the bright side - i'd probably  burn out faster doing 405-425 multiple times a week.

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

Sun 4:30pm
Sept 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 50lb x10 rear left delt still broken

1461
LanceSTS's Performance Blog / Re: STS TV
« on: September 23, 2012, 07:25:20 am »
after my pause at the bottom, to really get my torso upright - i make sure that my chest faces to the front while i really shove my hips forward (while unbending my quads to get up).

tires looking boss there..

hey buddy.. how much do you squat?

245-45-18s... :headbang:

1462
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 22, 2012, 02:22:24 pm »
Sat 8:30pm
Sept 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40
- 365lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* i'm surprised that my left rear delt is still not fully recovered. its not being strained while i'm doing my dips. i was actually feeling very strong with these deep full ROM BW dips. i could have done 30reps again but learning from my previous right small inner chest muscle strain from doing 30rep dips not too long ago, better stop at 20 or whatever rep where im still not completely fatigued.

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

Sat 5:00pm
Sept 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 385lb x0
- 365lb x0

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* used my addidas ironworks2 instead of the romaleos and i probably stressed my back more than i had too with the nikes because that little extra heel of the romaleos appears to be  disadvantageous with my squat form.
* i got 365-385 without much effort and got up to 405.. this is on a saturday after a work night - the weakest day of the week for me. at a BW of 168-170, repeatable paused rep of 405-425 max is an improvement.

1463
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 21, 2012, 09:40:45 pm »
^ i'm resting and calfing at the same time. squats not going to get anywhere far anyway. it can wait.

Fri 4:30pm
Sept 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

1464
Pics, Videos, & Links / Re: DIY idea for Lifeline USA portable Power jumper
« on: September 21, 2012, 12:07:20 am »
Quote from: scoobychau on September 20, 2012, 10:39:43 pm
I was spending quite a bit of time in Jackwood website these day...He had mentioned a few times how the Portable +
$10 USD
but the final or the first question is.... Is this equipment as worthy as jackw suggested... or another waste of $ & time product..

"the search for the perfect jumping program".. is very strong in this one. again.  :wowthatwasnutswtf:

do yourself a favor scoob.. if you can grid 365x1.. use 300lb after a good ramping warmup and rep that working weight - 300lb 40 times in a workout.

i don't care how you do it.. 10x4 sets, 8x5sets, 6x6sets (+4x1set)...  do it twice a week. stick to it until you do the same 40 total reps with 345-365lbs. everything else you will do is a waste of time.





1465
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 20, 2012, 09:43:04 pm »
Thur 4:30pm
Sept 20, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0 rear left delt still broken

1466
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 19, 2012, 01:04:05 pm »
Wed 7:30am
Sept 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 365lb x40 x40
- 315lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

* left posterior delt starting to annoy me. its still broken.  if i don't get enough sleep in a few minutes, i might as well skip the afternoon workout. worknight starts tonight anyway.

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

Wed 4:30pm
Sept 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

1467
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2012, 12:00:25 pm »
Quote from: T0ddday on September 18, 2012, 11:12:52 am
Quote from: LBSS on September 17, 2012, 10:13:55 pm

so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean.


It's more influenced by where you are in your training than whether or not you are on drugs.  But, I'll agree that your probably advanced enough and lean enough that the caloric surplus necessary to add muscle will also add a bit of fat tissue.  However, I still think that you are at a point where if you are careful you can maintain or even lower your bodyfat as you add muscle to your frame (ie. the mirror test should be getting better as you get stronger). 

i eat fish most of the time and it worked well for bodycomposition.  grilled salmon/salmon belly.. and sardines to change things up. high caffeine also.
 


1468
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2012, 10:54:13 am »
Tue 7:00am
Sept 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 315lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

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

Tue 4:00pm
Sept 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 315lb x40 x40
- 365lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

* calf raises - back up set of 315 is not cutting it anymore. will go with 365s now. 405x40 top set is just right. anything over and i will compromise the top ROM holds.
* since my rear delts are still busted, i might i as well do more dips.

1469
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 11:04:15 pm »
Quote from: LBSS on September 17, 2012, 04:23:52 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

i've been at low 190s / high 180s at some point. mostly at the high 170s/low 180s when i had my strongest squats. there was time in my training that i was able to single 440lb daily for almost a week - those were not paused reps but i still consider it my strongest. 400-410-420-430-440x1 ramping for consecutive days.




1470
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 12:06:02 pm »
Quote from: entropy on September 17, 2012, 11:30:50 am
Man i'm so jealous how you have reached a point in your training where your strength is good enough and you can afford to specialise training on growing your calves!

if im not squatting 400s, i might as well calf raise it.. need something to keep me occupied while i give my quads some rest days.
after i stall my calves - which probably won't happen any time soon, ill build more shoulders with the dumbell press. i like those too.


Quote from: LBSS on September 17, 2012, 11:44:30 am
YOU ARE GETTING WEAK, BRO. WEAK.


i'l get my squat strong again.. (200kg) at some point if i feel like getting into the 175-180BW again. i'm liking this twig weight. makes jumping (and landing) a lot easier.


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