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Messages - Kingfish

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1516
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2012, 12:14:29 am »
Fri 4:30pm
Sept 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 80lb x10 x10

* my left foot small ligament is fully healed. my mid pulls - rows are not as strong. something in my left rear deltoid is fatigued due to the recent full bottom ROM of dips that i've been doing. i'm not locking at the top, just stopping a bit short of full lock. i really get a good stretch on the tricep, shoudlers and back on the bottom. doing these carefully so i don't wreck my shoudlers.

1517
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 13, 2012, 09:40:54 pm »
^ i mentioned in 1 entry that these calf raises are not 100% straight no-rest sets. i reset for a couple of seconds to make sure i plant my feet properly. i busted some small ligaments on the small toe area when i forced a rep with the wrong footing.

id go 8-8-4 most of the time (i count in doubles, so 16-16-8 reps to reach x40). my emphasis if full ROM on top (and bottom). no point to continue a set if the reps are partials. 10-20secs gap is enough for me to get another set of full top ROM on a paused rep tempo.

Thur 4:30pm
Sept 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

Daily BW Dips
- x20 x10 x10

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10
- 80lb x10


1518
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 12, 2012, 12:54:44 pm »
Tue 7:30am
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10 x10

* will skip this afternoons workout to prepare for the work nights. might lift a bit at lunch break ~ 11:30pm, only if i feel like it. i'm tired. for now.

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

Tue 5:00pm
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Load - High Reps
- 275lb x40
- 345lb x40 x40
- 275lb x40

Daily BW Dips
- x20 x20

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

* was more tired than usual this morning after the workout. strong post workout meal and i knocked myself out to sleep for almost 6 hours. woke up very fresh. no way i'm skipping this 2nd workout.

1519
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 11, 2012, 12:28:26 pm »
Tue 7:00am
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

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

Tue 4:30pm
Sept 11, 2012

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

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
Prep work for weighted
- x30 x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10


1520
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 10, 2012, 11:54:55 am »
Mon 7:00am
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* feeling strong for a morning workout. calves finally showed signs of fatigue. 315x120 yesterday left some damage. will lift later and if i don't get any weaker, 405x1|345x10-20.

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

Mon 4:30pm
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Rest
- 225lb x0
- 315lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* calf fatigue now spreading into the rest of the body..lol. even my hamstring is not as solid ~ where the calves and hams connect. not doing very high rep calf raises anytime soon.. need to build up to it in 20s. x80 reps in one shot might be too much too soon.

1521
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 09, 2012, 04:10:04 pm »
Sun - 11:00am
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* overslept. caught up from my sleep deprived work week. not yet fully awake. lifts felt all right but did not have enough spark- another 300mg caffeine would have worked but did not feel like pushing too much. might go 385 later and then another 345x10. short time goal is 345x 10s.

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

Sun - 5:30pm
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps - reset at rep 20, 10-20secs gaps
- 225lb x40
- 315lb x40 x80
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* feeling more comfortable with the 345s. might be time tmrw to go for 400s.

1522
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 08, 2012, 05:24:51 pm »
Sat - 11:30am
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +4+2+4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x10 | 315lb x40 x2 waveloaded
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* sleep deprived from work- slept 8am-10:30am this morning after waking up yesterday 5pm and going to gym/work. not enough fatigue to make the 365 a heavy lift. it was still easy. 385 went up explosively also. the effects of the higher 315 reps must have made my form more efficient. i can tell that my torso stays more upright and im definitely using my quads a lot more to explode from the bottom pause.

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

Sat - 10:00pm
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Moderate Heavy / High Reps
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 20,10 (narrow shoulder width to emphasize triceps)

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* had some spinach wrapped grilled chicken burrito/black beans/no creams or cheese - at mission for post workout and it gave me too much energy.. had to lift something after a good post lunch nap. i respond well to carb cycling IMO. 
* squat rest day so i stopped again at 385. the 315 is not cutting it anymore. did 345 ~75%RM for some reps.
* the smith calf raises is still going strong. saved my foot the beating and did not use 405s. the 315 hits the spot.

1523
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 07, 2012, 11:16:27 pm »
Fri - 5:30pm
Sept 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +3 +2 +3 +2 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x20
- 315lb x40 | 225lb x40 x2 waveload

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb 16 (maxd on other machine.. no 100lb available)

* felt like i could do 405-425 without much effort today on the paused squats. recovery is very strong today even for a work night. i was really planning on stopping at 365 but it just felt too light. same with 385s. but it usually gets exponentially harder at near 400s so i stopped at 385 (2.25BW)

1524
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 07, 2012, 12:04:16 am »
Thur - 5:00pm
Sept 6, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 +4 +2 +4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 405lb x20
- 225lb x60

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

1525
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 05, 2012, 01:16:44 pm »
Wed - 8:00am
Sept 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 |4|2|4|

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Very High Rep Light
- 225lb 100,100 (clusters of 20, secs rest to reset foot)

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* since my foot is starting to feel strained again from the same spot doing 315 smith calf raises, i lowered the weight to 225s and did more reps. i was stopping for a few seconds just to reset my feet and shake it out a bit.

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

Did not really plan on skipping an afternoon workout.. But legs and glutes are beat from the higher rep paused squats with 315s. Surprisingly, calves are still all right and can probably take a few more 100reps..




1526
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 04, 2012, 12:05:40 pm »
Tue - 7:30am
Sept 4, 2012

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

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* calfs are taking a lot of punishment but still not getting fatigued to the point of deloading. i'm a lot more careful twisting/rounding my lowerback on the smith machine more than anything. that machine will break you if you are careless or use lousy form.

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

Tue - 4:30pm
Sept 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Heavy + Rep Set
[225,275,315+2][365,385,405+1]
- 315 x20 (clustered +4+3+2+1, x2)

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Rest
- 5x45lb x0

Daily BW Dips
Rest
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* slowly adapting to squat volume work. 70%RM ~ 315lb felt like a good starting point. not too heavy for the lowerback. clustered the reps to make sure i don't overexert. i'm also thinking about doing more lowerback/hamstring work while i rest the squats. that will make sure i really don't do too heavy singles on rest days. 225-275-315 might also be enough for coordination work while i add more lowerback work. it might also be as heavy as i can get when i beat the lowerback.
* smith calf raises felt better by really holding the bar and pinning it to by back to make sure i am one with it.. the movement is just too easy to screw up - also, the smith 24hr has is not straight vertical.. tilts a bit.

1527
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 03, 2012, 12:04:06 pm »
Mon - 7:30am
Sept 3, 2012

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

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- 100lb x0

* felt very strong this morning. must be the bear. will get some good sleep time, lift heavier later and go grill some steak. or more bear.
* the bottom of my feet is getting really beat with the calf work. i really have to focus on pushing evenly. IMO - i overdo and look for highest top ROM by forcing my outer feet to really tip-toe.. 10+ reps with 7x45lb leg press might be too heavy for a small ligament somewhere in there - right below the pinky toe.
* noticed also that i subconsciously shifted my grip on the rows (w/ straps) to an open/thumbless grip. makes the pulling more comfortable. palms face down at bottom ROM, and points to my face on top ROM. form took care of itself by sheer repetition.. my back is looking overdeveloped compared to my chest... not bad at all.


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

Mon - 4:30pm
Sept 3, 2012

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

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Mid Rep Heavy
- 5x45lb x20
- 6x45lb x20
- 7x45lb 20,20

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb 40,40,40,40
 
Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* changed my mind. will stop at 385 (not 365) on very light squat day . i've never gotten pinned by 385 anyway so thats a good weight to use. ~85%RM. will add 345 in the ramping too. read somewhere also that at 85%RM, most muscle fibers are already recruited anyway.
* since i'm not having much fun at the squat when there is no 400+, decided to focus on calfs instead. i can't get max top ROM on the leg press without straining my feet - decided to use the smith again but with a lot less load. 225s feels ok for x40rep. will build it from there.





1528
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2012, 09:30:52 pm »
Sun - 4:00pm
Sept 2, 2012

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

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* goal til end of year is to get 200kg again.. thats 440@170BW. 2.6BW paused rep. its not a PR goal..just something id like to get back too. something along the lines of lance's reply. will not 'squat' daily.. lowerback is now all right.
* i noticed from my 440-445lb paused reps squat vid that the full depth is not really there, compared to how i really do a strict pause right now.. if i get the same strict full squat pause even with the same 440lb, its still a big progress as i am able to use really strict form on max weight.

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

Sun - 10:30pm
Sept 2, 2012

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

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* took me longer to load and setup the rack than to do my 7-rep dynamic warm-up. will go caloric excess this dinner.
* i ate bear also. bear. black bear. lolz. co-worker brought some from a hunting trip (self defense thing he said).

1529
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: September 02, 2012, 09:16:14 pm »
thanks lance.

2x a day to every other day.. i might need some rehab to get out of my addiction for that.. :P

my goal is repeatable 2.6BW paused rep squat peak 1-2x/week.. i will take your advice lance but will gradually let go first.. i will still lift daily but will cut the "no-squat" days to a max of sub 385s.. anything with 385 and heavier is a squat day. 365 and under is just a regular training day.

i'm probably training in circles right now.. no problem IMO.. circles kinda boss already anyway for jumping purposes.:wowthatwasnutswtf:





 

1530
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: September 02, 2012, 06:28:44 pm »
lance, my (squat) idea of hypertrophy at this time is a x12-20 rep/set of 2-4clusters (45-90sec reset), after my dynamic warmup with the loaded squats(x1-2rep up to top single at 405)..

- using 75%RM+, anything that is 6+reps becomes dependent on the back muscles being able to keep me upright.
- these resets are pretty good in getting my back muscles fresh for more reps.
- if my back muscles get beat.. i'm useless. i'm still jello from the 495 smith calfs i did a few days back.  :uhhhfacepalm:

sounds like a muscle building plan or is there a better option for my routine at this time?.. squats have to be on a daily schedule. i'm too lazy learning coordination again if i skip a day.






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