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Messages - Kingfish

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1561
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 15, 2012, 12:46:16 pm »
Sun - 8:30am
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,4

* now that i got the steaks out of the way (of my valsalva), lifts felt a lot better, even for a morning workout. calfs are now tired. might need to cut the sets of 50BW calf raises at home.
* i also added 3-5 SVJs after the calf work for some sort of speed for the past few days. i also emphasis the landing/force absoptions on these jumps. i like doing these altitude drops drills in my chucks. i can really have a solid feel of the force being absorbed/distributed at the landings. gym floor is hard rubber - i'm not busting my knees on these.


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Sun - 4:30pm
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* skipped the 50BW calf raises and got some freshness back in the soleus. not strong enough for 4 sets of 10 but will get there again. the back up sets that i planned for the squats seems to be getting pushed back all the time - i find it hard not to squat 2x/day.  the coordination of doing the lifts so often makes them so easy. i can pause at the botttom with 405 and let the weight really push me down to full ROM and then explode with very strict form.

1562
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 14, 2012, 01:21:44 pm »
Sat - 8:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* will go to a brazilian buffet for lunch in a few minutes. will eat some serious top sirloin and filet mignon, might add some beef ribs for a bit more fat. i've eaten 60oz steaks in one sitting every now and then.. and this is a good time to put some calories in. wet BW after lifting this morning is 168lbs.
* my solues work is starting to not-progress now. might be the mini-fasting i did or just the compounded fatigue from working them 2x/day daily for the past couple of weeks.

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Sat - 7:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,6,6

* this is the heaviest 405 has been in a long time. too much blood in the stomach still digesting the cow/lamb i just ate for lunch. 6hr later after a post lunch nap too and i'm still in hybernate mode. did the lift anyway before i totally sleep for the whole day.
* top sirloin and leg of lamb and a bit of filet mignon id say at least 60-70oz from 12:30-1:30pm. filet mignon and top sirloin are lean cuts but the sirloin has more moisture to it - so killed more of it. leg of lamb for a different flavor.. alternating, waveloaded style.

http://www.menu.espetus.com/menu.pdf

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this is what i had the other time i ate seriously. not buffet and a bit more expensive.

cow over duck anytime. here - 5000K cal.

forgot to put something for size reference. these are ~30 oz each steak - porterhouse + chicago rib steak. same order everytime at alfreds steakhouse in SF.


1563
Article & Video Discussion / Re: People should watch this
« on: July 13, 2012, 09:39:14 pm »
those strength orges are  motivating.

in a nutshell

- massive caloric surplus + heavy weight training to get to muscle building mode, (and gain fat at the same time)
- weight training + caloric restriction to shed fat and maintain as much strength/muscle mass as possible to make to weight class.

this is the most efficient way naturally to improve the poundages. most people just find excuses not to do the eating part because (as they say), people want to see their abs.

they bashed me at the start - "if you are 5'10 170lb, you do not have enough muscle mass per height.." lol

1564
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 13, 2012, 01:33:33 pm »
Fri - 9:00am
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

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Fri - 5:00pm
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* at mid-high 160s, i really have to get some stronger nutrition to eventually get to 170s again and push for heavier weights and improve my squat ratio at the same time.
* either that or maintain/improve squat ratio by doing what i've been doing lately. 425 at 165BW is ~ 440 at 170.  there is a good thing to this light BW - less joint stress while doing the jumping drills.


1565
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 12, 2012, 11:03:00 am »
Thur - 6:30am
July 12, 2012

Week 8 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will add a bit more carbs post workout today just to make sure i have some extra energy for later and try for a volume back up set.
* gastrocs with the straight knee seated sled maxd already at 4 plates on each side but was consistently getting my 10reps all with pauses/holds at top and bottom. might need to go for 60-80 total reps soon. it does kill my solues work in the afternoon.

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Thur - 4:30am
July 12, 2012

Week 8 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* felt strong starting the squat routine after a good breakfast and sleep,  but after explosive 405x1, lost interest to do anything else. lol. just did the daily calf work and called it a day.
* i need to get rid of this 2x/day squats if i want to add a back-off volume set. i need some fresher legs for mass building.

1566
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 11, 2012, 10:42:34 am »
Wed - 6:30am
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will figure out what to do differently in the afternoon workout..

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Wed - 4:00pm
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,8,8,8,6

* was really planning on doing a 295x20 (65%RM) back up set but did not have the drive today to push for it. it was 85F outside - rarely this hot in here. will not be able to get a post workout sleep also so thats another thing. il squeeze a 20 rep squat 2-3 times a week for weeks 8-12.
* the calf work this morning is adding good fatigue. i missed my sets this afternoon on my solues work. still got my 40 total reps but took me 5 sets this time.

1567
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 10, 2012, 11:29:06 am »
Tue - 7:00am
July 10, 2012

Week 7 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* last day of 3 week delaoding today - weeks 5-7. thinking about higher volumes with lesser weight on weeks 8-12, 70-75%RM ~ 315-335lbs. goal is to make it to 1 year daily squats ending at end of next month august. thats 5 weeks of some form of squat progression and another 3 weeks of delaoding.  

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Tue - 4:00pm
July 10, 2012

Week 7 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,8+2,

* first time i almost got pinned in the seated calf raise. had to stop the last set at 8, take some breather and rep the last 2. the sled this morning did some damage.  squats felt solid.

1568
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 09, 2012, 01:33:43 pm »
Quote from: vag on July 07, 2012, 10:57:24 am
Back is very sore today , confirming yesterday's hideous form. Haven't had such back soreness in years, must have been the worse squats ever.
Must take a step back. Perfect form will be the red line , no limited rom / bad form reps , either perfect rep or fail.
Since i am not perfectly healthy too, i will start over squats using the Starting Strength proposed method to determine my starting point , no matter how light the load will be:

<a href="http://www.youtube.com/watch?v=h25oFN7J3vc" target="_blank">http://www.youtube.com/watch?v=h25oFN7J3vc</a>

here's my ideal squat form. i try to lift like this each rep no matter what weight is on the bar.

good luck vag and don't mess up that back.

1569
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 09, 2012, 11:08:58 am »
Mon - 7:00am
July 9, 2012

Week 7 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Seated Calf Raise - plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* might as well document the daily solues work. BWx50 too at home every few hours i feel like it.

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Mon - 4:00pm
July 9, 2012

Week 7 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* did a pickup game and some SVJ 2-hand dunks. company gym does not have the seated calf raise. straight knee with the 45deg sled.
* might go for 425x1 top set tmrw. getting good recovery lately.

1570
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 08, 2012, 10:13:30 pm »
Sun - 5:30pm
July 8, 2012

Week 7 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* calf work with seated calf raise still progressing quickly.

1571
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 07, 2012, 09:52:27 pm »
^

- i don't have high cut achilles, i have long solues. il make them more boss.
- i want to save my quads (even as stabilizers only) from doing heavy straight knee calf work.
- because its a bigger muscle and it just looks very strong if you have wide and massive lower (v shape) to midcalf. not that it makes the top portion (gastrocs) small because a bigger solues also "pushes" the gastrocs outwards making them look bigger too.

- if i'm doing heel dominated work, i'm doing goodmornings and RDLS, not squats. make use of your leverage properly.

Sat - 4:30pm
July 7, 2012

Week 7 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* another quick sub 30min squat routine and solues work. these calf work might be helping me with flexibility too. can't figure out why my coordination is pretty good for a 1x / day workout. my form is usually this good only if i take no more than 12hr between lifts.

1572
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 06, 2012, 09:05:46 pm »
^
- i did not gain any weight on the squats during these squat maintenance cycles. i dropped BW by 5lbs so the ratio improved a bit.
- only oly shoes i have are the ironworks, adistars and the romaleos. i use the IW2 most of the time

- question on other log about how i squat so narrow - i never mentioned anything about placing the weight on my heels. i distribute it evenly with a bit of a bias on the upper 2/3s of my foot.
- i quad my way out of the hole. only way to do that is to push with the balls of feet while making sure heels stay planted for balance.

Fri - 4:30pm
July 6, 2012

Week 7 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* rest day 1. another 405x1 top set tmrw and by sunday, heavy again at 425x1. solues work getting easier now but more time consuming at the same time. don't want to use too heavy weights too soon to bring the rep range down. still lifting in the 8-10+ reps as GPP.

1573
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 05, 2012, 08:37:01 pm »
front squat and RDL is a good combo.

only thing that i don't like with the FS is the limited leg loading you will get eventually because your lowerback/torso gives up a lot sooner.

this is my torso already getting beat at 345x1 FS, after doing a top paused single of BS using 425x1.

<a href="http://www.youtube.com/watch?v=u64a-e7HwaA" target="_blank">http://www.youtube.com/watch?v=u64a-e7HwaA</a>

props to you for building your strength with the heavy compound lifts. tall + strong =  :headbang:


1574
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 05, 2012, 08:21:18 pm »
Thur - 4:00pm
July 5, 2012

Week 7 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405,425 +1]  30-60sec rest per +

* 2 days of 405x1 top set and its time to get my 425x1. not much trouble getting the paused single. ~ 435 max. most likely will only lift 1x/day until sunday because of work schedule.

1575
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 04, 2012, 02:39:41 pm »
Wed - 10:00am
July 4, 2012

Week 7 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* soleus work in the seated calf raise machine now at 4 plates doing 40rep/set using clusters of 8s or 10s.

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Wed - 11:00pm
July 4, 2012

Week 7 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* took 30 mins to do the squats, from setting up the rack to clean up. not bad for a blitz workout at lunch. did not use the pins but it didn't matter lately for the 405s. felt like i overpower it by at least 15-25lbs.

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