1636
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2012, 03:54:14 am »are the singles at the 350 clusters also paused reps?
yes. i favor the paused reps a lot
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yes. i favor the paused reps a lot
1637
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2012, 01:36:18 am »
Sat - 1/1 5:30pm
May 25, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]
* coming from a previous workout where i did not use 400, i was surprised with the effects of warming up with 375 +1+1 (2nd single ~ 20-30sec on all clusters).
* first 375x1 felt like this is top set for today again. 2nd set gave confidence that its just a warmup thing. did 400x1 with some extra over it. stopped there and prioritized the back up volume 1-2reps. did singles today.
* my quads and glutes can definitely feel the extra tonnage that ive added lately but still - im recovering fast enough to do them daily 1-2x.
* i like the coordination effects of the multi singles/doubles with quick rests. if i can get these repeatable 10-20backup total reps using 425lbs, id give 475lbs paused 1RM a shot again.
* it might be too early but i fell like using 375s now for the single backup clusters, aiming for 6-8singles and moving it up to 12-20 at some point. i have the squat rush right now because all i do at home is play D3. need to be active also after a few hours of computer games.
May 25, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]
* coming from a previous workout where i did not use 400, i was surprised with the effects of warming up with 375 +1+1 (2nd single ~ 20-30sec on all clusters).
* first 375x1 felt like this is top set for today again. 2nd set gave confidence that its just a warmup thing. did 400x1 with some extra over it. stopped there and prioritized the back up volume 1-2reps. did singles today.
* my quads and glutes can definitely feel the extra tonnage that ive added lately but still - im recovering fast enough to do them daily 1-2x.
* i like the coordination effects of the multi singles/doubles with quick rests. if i can get these repeatable 10-20backup total reps using 425lbs, id give 475lbs paused 1RM a shot again.
* it might be too early but i fell like using 375s now for the single backup clusters, aiming for 6-8singles and moving it up to 12-20 at some point. i have the squat rush right now because all i do at home is play D3. need to be active also after a few hours of computer games.
1638
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 25, 2012, 12:40:34 pm »
Fri - 1/1 8:30am
May 25, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]
* 375x1 felt heavish already. the squat form/movement was surprisingly smooth and fluid, leg fatigue was the only thing stopping me from lifting 400+. hard to explain but there are days when my legs are not fatigued but the coordination is just not there. i get lucky once in a while and have the two together and thats when i get to lift the 440-445 paused reps. i prefer to be fatigued but with perfect movement coordination. its frustrating to approach a workout with strong and fresh legs but not know how to use it right.
* lower back needs some rest so i just did some easy singles with 350 ~ 30sec clusters. i was thinking of doing something like a rep waveload +1+2+1+2 thing but saved it for stronger days. the first single would have prepped for the +2 following and the single will feel easy coming from the double. erectors need to recover better. stopped there. happy to still be lifting even after the high tonnage ive been adding lately.
-----------------------------------------------------------------------------------------------------
Fri - 2/2 5:30pm
May 25, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225x4][275 +2+2][325x2][375x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]
* legs are feeling good. lower back is alright. did not go heavier than 375 because i can feel the lowerback is not going to be up for it.
* i will give myself time to let recovery catch up. i just have to figure out how while sttill doing the squats daily.
May 25, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]
* 375x1 felt heavish already. the squat form/movement was surprisingly smooth and fluid, leg fatigue was the only thing stopping me from lifting 400+. hard to explain but there are days when my legs are not fatigued but the coordination is just not there. i get lucky once in a while and have the two together and thats when i get to lift the 440-445 paused reps. i prefer to be fatigued but with perfect movement coordination. its frustrating to approach a workout with strong and fresh legs but not know how to use it right.
* lower back needs some rest so i just did some easy singles with 350 ~ 30sec clusters. i was thinking of doing something like a rep waveload +1+2+1+2 thing but saved it for stronger days. the first single would have prepped for the +2 following and the single will feel easy coming from the double. erectors need to recover better. stopped there. happy to still be lifting even after the high tonnage ive been adding lately.
-----------------------------------------------------------------------------------------------------
Fri - 2/2 5:30pm
May 25, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225x4][275 +2+2][325x2][375x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]
* legs are feeling good. lower back is alright. did not go heavier than 375 because i can feel the lowerback is not going to be up for it.
* i will give myself time to let recovery catch up. i just have to figure out how while sttill doing the squats daily.
1639
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 24, 2012, 08:47:20 pm »
Thur - 1/1 4:30pm
May 24, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [2+2+2+1+1+1+1]
* 400x1 was not very heavy but it was a difficult lift because of the accumulated fatigue. still have enough strong for a strict pause and a controlled/explosive concentric. probably max within +5-15lbs. i could be wrong because there are days when i feel really weak on a lighter weight only to wake up and rep the next singles like they were lighter.
* back up clusters maintained. eating more casein protein right now. also, took some time off from work to go to hell with my wizard. getting there by myself. archon is boss.
May 24, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [2+2+2+1+1+1+1]
* 400x1 was not very heavy but it was a difficult lift because of the accumulated fatigue. still have enough strong for a strict pause and a controlled/explosive concentric. probably max within +5-15lbs. i could be wrong because there are days when i feel really weak on a lighter weight only to wake up and rep the next singles like they were lighter.
* back up clusters maintained. eating more casein protein right now. also, took some time off from work to go to hell with my wizard. getting there by myself. archon is boss.
1640
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 23, 2012, 11:50:31 pm »dumb question, but do you ever consider backing off the frequency for a while? you said you're burned out but you keep going every day and squatting at a lower level than you're used to. giving yourself extra recovery time might help.
paused rep daily singles with 350+ is as low frequency as it gets for me without getting a detraining penalty. i burn out because of my own mistakes - if i overpowered 400x1 at a workout ~ 20-40lbs over it, i end up adding more weight most of the time and turning the deloading session into something a lot more challenging again.
if i really followed what i have in mind for a deloading/recovery of 2-3 weeks, i will have to limit my top rep singles to 400x1 all the time. that way, i will be back to my near peak of 440-450lb paused reps with 400-410-420-430-440 as ramping warmup singles before the top heavy set. i've done that before. not going to happen anytime soon with these tired legs.
1641
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 23, 2012, 10:48:05 am »
Wed- 1/2 6:30am
May 23, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[200,250,300x4][350,400,410x1]
- 325x10 [4+2+2+2]
* dicided to x4 all the way to 300s as warmups.
* felt strong this morning. did some light 325s - low 70%RM volume reps with a few seconds in between the x2-4 clusters. if i am able to recover from this within the day, i might as well start adding something that will make me more leg mass without really tiring me too much.
* 375 volume sets drain too much CNS. the last few clusters of 325 felt lighter after i got the groove going. might push to multiple 4s up to 12-16-20 depending if my legs can recover fast enough for the next day.
------------------------------------------------------------------------------
Wed- 2/2 11:00pm
May 23, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[250x4][325x2][375,400x1]
- 325x20 [2+2+2+2+2+2+2+2+1+1+1+1]
* back up clustered sets for more volume work is not so bad. legs felt used a bit more after the workout but nothing compared to a DOMs from a long layoff.
* started at 250 right away because my legs still felt warmed-up.
* doing backup cluster set after 5mins from 400x1. did doubles and tried to find out when i will start to lose/drop a bit of explosiveness. at the 16th rep, felt a little tired. did single for 17th rep. 18th single felt so strong again and could have done another double but decided not to go too strong too early.
* i found the groove after 18th rep. could have done clusters of 4reps after those. i was now beginning to sweat a bit - something i don't do on my workout.
May 23, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[200,250,300x4][350,400,410x1]
- 325x10 [4+2+2+2]
* dicided to x4 all the way to 300s as warmups.
* felt strong this morning. did some light 325s - low 70%RM volume reps with a few seconds in between the x2-4 clusters. if i am able to recover from this within the day, i might as well start adding something that will make me more leg mass without really tiring me too much.
* 375 volume sets drain too much CNS. the last few clusters of 325 felt lighter after i got the groove going. might push to multiple 4s up to 12-16-20 depending if my legs can recover fast enough for the next day.
------------------------------------------------------------------------------
Wed- 2/2 11:00pm
May 23, 2012
Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[250x4][325x2][375,400x1]
- 325x20 [2+2+2+2+2+2+2+2+1+1+1+1]
* back up clustered sets for more volume work is not so bad. legs felt used a bit more after the workout but nothing compared to a DOMs from a long layoff.
* started at 250 right away because my legs still felt warmed-up.
* doing backup cluster set after 5mins from 400x1. did doubles and tried to find out when i will start to lose/drop a bit of explosiveness. at the 16th rep, felt a little tired. did single for 17th rep. 18th single felt so strong again and could have done another double but decided not to go too strong too early.
* i found the groove after 18th rep. could have done clusters of 4reps after those. i was now beginning to sweat a bit - something i don't do on my workout.
1642
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2012, 10:39:35 am »
i'm being very lazy lately. even though i'm doing more daily sessions, these repetitive sub maxes are routinely easy. IMO - i'm probably burned out thats why i really have no big drive to make my squats challenging/progressing again. (by either going back to 375 6-8s or the 425+ paused singles)
my SVJ 2-hand dunks are doing really good so thats keeping me happy. i'm trying not to feel so bad that i can't pause rep 440 whenever i want to.
Tue - 1/2 6:30am
May 22, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
my SVJ 2-hand dunks are doing really good so thats keeping me happy. i'm trying not to feel so bad that i can't pause rep 440 whenever i want to.
Tue - 1/2 6:30am
May 22, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
1643
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2012, 04:21:23 am »
Mon - 1/1 11:30pm
May 21, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
May 21, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
1644
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2012, 04:20:19 am »
Sun - 1/2 5:30pm
May 20, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
------------------------------------------------------
Sun - 2/2 5:00pm
May 20, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,410x1]
May 20, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
------------------------------------------------------
Sun - 2/2 5:00pm
May 20, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,410x1]
1645
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 20, 2012, 03:54:43 am »
Sat - 1/1 5:30pm
May 19, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]
May 19, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]
1646
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2012, 01:05:02 pm »
Fri - 1/1 5:30pm
May 18, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
* got 400x1 paused on the weakest day of the week. coordination was not best - was able to muscle up the concentric. should have been an easier lift if i was firing right. right shoulder felt repaired now. was able to start doing my daily dips again. stopped at 10reps x2 sets BW.
May 18, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
* got 400x1 paused on the weakest day of the week. coordination was not best - was able to muscle up the concentric. should have been an easier lift if i was firing right. right shoulder felt repaired now. was able to start doing my daily dips again. stopped at 10reps x2 sets BW.
1647
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 17, 2012, 06:03:40 pm »
Thur - 1/1 2:00pm
May 17, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
May 17, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
1648
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 16, 2012, 12:21:17 pm »
Wed - 1/2 8:00am
May 16, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]
* planned to stop at 400x1 but had more than 20lbs over it. did 410 and saved the rest for 4pm workout. hopefully i'm still strong later. will go up to 430 max later if i can, or at least a 420-425x1.
----------------------------------------------------------------------
Wed - 2/2 5:00pm
May 16, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
* overslept and woke up wrong. legs were strong and recovered but not firing right.
May 16, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]
* planned to stop at 400x1 but had more than 20lbs over it. did 410 and saved the rest for 4pm workout. hopefully i'm still strong later. will go up to 430 max later if i can, or at least a 420-425x1.
----------------------------------------------------------------------
Wed - 2/2 5:00pm
May 16, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
* overslept and woke up wrong. legs were strong and recovered but not firing right.
1649
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 15, 2012, 10:01:04 am »
Tue - 1/3 6:00am
May 15, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
-----------------------------------------------------
Tue - 2/3 2:30pm
May 15, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
-----------------------------------------------------
Tue - 3/3 7:30pm
May 15, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
* slept after the midday workout and woke up with quad-locked feeling legs. had to lift. could have gotten 420-430lbs. will lift again tmrw morning ~ 4-5am, stop before i fatigue myself too much and go heavy on the midday lift. will only be doing 1x /day lift from thurs-fri due to work schedule. can accumulate some fatigue tmrw.
May 15, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
-----------------------------------------------------
Tue - 2/3 2:30pm
May 15, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
-----------------------------------------------------
Tue - 3/3 7:30pm
May 15, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
* slept after the midday workout and woke up with quad-locked feeling legs. had to lift. could have gotten 420-430lbs. will lift again tmrw morning ~ 4-5am, stop before i fatigue myself too much and go heavy on the midday lift. will only be doing 1x /day lift from thurs-fri due to work schedule. can accumulate some fatigue tmrw.
1650
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 14, 2012, 11:28:56 am »
Mon - 1/2 6:30am
May 14, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]
* did all the ramping warmup paused sets without the safety pins for a bit more motivation. i'm deloading but it still feels bad not to be using 425+ lately.
-----------------------------------------------------
Mon - 2/2 3:30pm
May 14, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,420x1]
* did 10 consecutive SVJ 2-hand dunks after the squats. did them all in less than a minute, like conditioning work. squats felt better but still a good 20-30lbs weak.
May 14, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]
* did all the ramping warmup paused sets without the safety pins for a bit more motivation. i'm deloading but it still feels bad not to be using 425+ lately.
-----------------------------------------------------
Mon - 2/2 3:30pm
May 14, 2012
Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,420x1]
* did 10 consecutive SVJ 2-hand dunks after the squats. did them all in less than a minute, like conditioning work. squats felt better but still a good 20-30lbs weak.