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Messages - Kingfish

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301
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 10, 2020, 10:25:29 pm »
May 10-16, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 3

BW 196-200lb

May Week  2 of 4

Sun  May 10

Squats 315-365-405
Rows one arm row 70-70-80-80x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Mon  May 11

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Tue  May 12

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

* went to costco for supplies and pork more than doubled in price. 1.59 to 3.69/lb. cant be eating chicken 24/7 but this is sad. i eat pork for variety and some steaks for special occasions. bw still going down slowly. will eat on maintenance when i get to the low 190s. still in the 196-198lb right now.

Wed May 13

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Thur May 14

Squats 225-315-365-405
Rows one arm row 70-70-70x2, 60-60-50-50x3 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-225x2
Cardio Walk 15mins. 1mile @ 4.2mph/5% 125 HR max

Fri May 15

Squats 225-315-365-405
Rows one arm row 60-60-60x3, 70x2
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* increased incline to 6%. fitness gains are quick and it takes more intensity now to get my heart rate to the training zone.

Sat May 16

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* dry bw steady at 196lb.

302
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 03, 2020, 09:30:18 pm »
May 3-9, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 1

BW 202lb

May Week  1 of 4

Sun  May 3

Squats 315-365-405
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Mon  May 4

Squats 315-365-405
Rows one arm row 80-80x2 | bw chins bw-bwx2
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Tue May 5

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4.3mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

* added 225-275 to the warmup to get the reps smoother faster. the 405 is still not very heavy but il be going all out to get a 440. 425 is still ok. months ago, a 455 would still be a warmup single at 210+bw. i'm 198-202 right now waking up.
* have the apple watch for almost a week now to track heart rate. numbers looking good with still a lot of fat left to burn. im 198lb 12-15%right now. il be in the 8-10%BF at low 190s/high 180s 


Wed May 6

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 145 HR max
Abs decline bench cable situp 50-50x3

* getting consistent now on cardio and keeping a target of about 75-80%HR 15mins daily. i tried doing a 5mph with the same 5% incline walking pace for a few minutes and it was getting too intense for my goals. 4.2-4.3 is a good leisure pace without it feeling like a near max effort in a matter of minutes.
* squats still alright even at 198lb. when i was strongest, i was still able to get 445 at 170lb bw. its not a daily routine but still a good benchmark.

Thur May 7

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-225x2,  | dips bwx10-10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Fri May 8

Squats 225-315-365-405
Rows one arm row 70-70-70x2, 70x5 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-225-225x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

*bw198 consistent for a few days now


Sat May 9

Squats 315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

303
Strength, Power, Reactivity, & Speed Discussion / Re: Ben Patrick (Knees Over Toes Guy) podcast
« on: April 29, 2020, 05:56:46 pm »
that split squat routine might be a good back off exercise after your full squat for more vmo action.

there are so many little muscles that will get beat as you add weight to a split squat exercise. hard to go max weight to target your vmo when so many other things give out first.

he claims a 40+ jump and i dont see a vid.  :trollface:

304
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 26, 2020, 09:08:34 pm »
April 26 - May 2, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 1

BW 206lb

April Week  5 of 5

Sun  April 26

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80x2, 70x20
Inclined Chest Press smith machine 185-185-185x2 | dips bwx20

* cut my ridiculous carbs from 3 cups rice per meal down to 1. added a couple of protein shakes to not drop weight to fast. lost more than 5lbs of water weight over the weekend. 405 is alright.

Mon  April 27

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2, 70-70x10
Inclined Chest Press smith machine 185-185-185-205x2 | dips bwx10-10

Tue  April 28

Squats 315-365-405
Rows one arm row 70-70-80-80-90-100x2, 80-80x3
Inclined Chest Press smith machine 185-185-185-205-225x2, 185-185x3 | dips bwx10-10

Wed  April 29

Squats 315-365-405, 315x3
Rows one arm row 80-80-90-100x2, 90-90x3
Inclined Chest Press smith machine 185-185-205-225x2, 185-205x3 | dips bwx10-10
Cardio Walk 1 mile @ 4mph/4% 125 HR
Abs decline bench cable situp 50-50-50x3

* empty BW at 202lb. thats an almost 6-8lb swing in half a week. i'm full of water. my squat is not that bad. il max at 425-440 if the setup feels right. the lack of center knurl is messing up my form. if i forcefully push the bar high up my traps, i load my quads better and it becomes a totally easier movement. can't complain. this fight club gym is the only thing i have for the next couple of months.
* new treadmill so don't really know if the 4 is 4% or a level 4 incline. felt steep enough but my heart rate was not climbing to the 130s.
* added the cardio and the abs routine again. i'm coming out of this quarantine ripped.

Thur  April 30

Squats 315-365-405,
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-225x2, 205-205x3 | dips bwx10
Cardio Walk 15mins. 1mile @ 4mph/5% 125 HR
Abs decline bench cable situp 50-50-50x3

Fri  May 1

Squats 315-365-405,
Rows one arm row 80-80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 30mins. 2miles @ 4mph/5% 125 HR
Abs decline bench cable situp 50-50-60x3

* doubled my cardio to 30mins and it felt alright. started sweating a little at the high 25min mark.

Sat  May 2

Squats 315-365-405,
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 30mins. 2miles @ 4mph/5% 145 HR max
Abs decline bench cable situp 50-50-60x3 rest

* started using apple watch to track HR on cardio. the machine HR is not accurate. i was in the low-mid 140s after the 20min mark.

305
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 19, 2020, 11:18:27 pm »
April 19-25, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

April Week  4 of 5

Sun  April 19

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5

Mon  April 20

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5

Tue April 21

Squats 315-365-405
Rows one arm cable upright 50-50x2 | pullups neutral narrow bw-bwx2
Inclined Chest Press smith machine 185-185x2, 205x2

Wed April 22

Squats 315-365-405-455, 225x2
Rows one arm cable upright 50-50-50-60-60x2
Inclined Chest Press smith machine 185-185-185-185-185x2

Thur April 23

Squats 315-365-405
Rows one arm cable upright 50-50-50x2 | one arm row 70-70-80-80-90x2
Inclined Chest Press smith machine 185-185-185-185-185x2

Fri April 24

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2
Inclined Chest Press smith machine 185-185-185-185x2

Sat April 25

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2
Inclined Chest Press smith machine 185-185-185-185-205x2 | dips bwx2, bwx20

* no point in eating this much calories to keep my bw at 208-212 if i'm only doing 455 1x/week.  this temporary gym setup is not comfortable for me. il just go back down in weight and eat normal.


306
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 05, 2020, 11:05:38 pm »
April 12-18, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

April Week  3 of 5

Sun  April 12

Squats 315-365-405,
Rows one arm seated row 180-180-180x2
Inclined Chest Press smith machine 135-185-185-185x2

* kept it very minimum today to freshen up for the next days. goal is to get to 455 on back to back days at least. bw and sleep is good. exercise selection is also good. just a lot of fatigue from the last bouts of repeated 445 backoffs.

Mon  April 13

Squats 315-365-405,
Rows one arm seated row 180-180-180x2
Inclined Chest Press smith machine 185-185-185-185x2, 205x1

Tue  April 14

Squats 315-365-405,
Rows one arm cable upright 40-50-60-60-60x2
Inclined Chest Press smith machine 185-185-185-185-185x2

* legs starting to feel a lot better now. could have done 455 but another skip day just to be sure i don't do too much to soon.

Wed  April 15

Squats 315-365-405-455,
Rows one arm cable upright 50-60-60-60x2, 60x5
Inclined Chest Press smith machine 185-185-185-185x2, 185x5

* had to bold the 455 because its something special again. the rep felt alright but still not very explosive. will ride out this fatigue wave. if it doesn't get any better, then it must be the setup. no wood floor, no knurl and fancy elieko bar etc...

Thur  April 16

Squats 315-365-405
Rows one arm cable upright 60-60-60x2
Inclined Chest Press smith machine 185-185-185x2, 185-185x5

Fri April 17

Squats 315-365-405
Rows one arm cable upright 50-50-50x2 | pullups neutral narrow bw-bwx2
Inclined Chest Press smith machine 185-185-185x2,

Sat April 18

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5



307
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 29, 2020, 09:39:00 pm »
Mar 29 - April 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

April Week  1 of 5

Sun Mar 29

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 200-200-200x2, double arm 220x20 | lat pulldown 135-135x5
Dips rest

* still not going 455 to freshen up more. the pulling i did with double arm is with the mag grip attachments. motion feels very good with these.

Mon Mar 30

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip, double arm 220x20 | lat pulldown 135-135x5
Dips rest

* figured out that the lack of center knurl on the squat bar is throwing my form off. the last 2 singles of 405 became very easy the moment i focused on pushing the bar to my traps. it will be a good day tmrw.

Tue Mar 31

afternoon
Squats 315-365-405-455, 405-405x1
Rows one arm seated row skip | lat pulldown 135-135x5
Dips rest

Wed April 1

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip | lat pulldown 135-150-165-180x2
Dips bwx2, bwx10

Thur April 2

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip | lat pulldown 165-180-195-195x2
Dips bwx2, bwx10

Fri April 3

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 180-180-200x2 | lat pulldown 165-165-180-180x2
Dips bwx2, bwx10

Sat April 4

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 180-180-200x2 skip | lat pulldown 165-165-180-180-195-195x2
Dips bwx2, bwx10

308
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 22, 2020, 11:04:31 pm »
Mar 22-28, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 4 of 4

Sun Mar 22

afternoon
Squats 315-365-405, 455 skip, 405-405-405x1
Rows seated row 160-180-180x2, one arm 150-180-200-200-200x2
Dips bw-bwx2

* have to book my gym sched in advance and got a 1.5hr slot daily in the afternoons.

Mon Mar 23

afternoon
Squats 315-365-405-455, 405-405-405x1
Rows one arm seated row 180-200-200-220x2
Dips bwx2, bwx10

Tue Mar 24

afternoon
Squats 315-365-405-455, 405x1
Rows one arm seated row 200-200-220-220x2
Dips bwx2, bwx10

* will get stronger sooner. the schedule change and the accumulated fatigue from the backoff 445s are still there.

Wed Mar 25

afternoon
Squats 315-365-405-455, 405-405x1
Rows one arm seated row 200-200x2, double arm 220-220-220x5
Dips rest

Thur Mar 26

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row 200-200x2, double arm 220-220x20
Dips rest

Fri Mar 27

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row 200-200-200x2
Dips rest

Sat Mar 28

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 200-200x2
Dips rest

309
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 15, 2020, 04:36:08 pm »
Mar 15-21, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 3 of 4

Sun Mar 15

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

Mon Mar 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

* probably the last workout for up to 3 weeks at least. SF has the shelter in place starting midnight tonight. i still have to go to work because biotech is exempt from the shelter in place. 24hr fitness nationwide closes 9pm tonight without any tentative opening day.

Tue Mar 17

afternoon
Squats 315-365-405, 455 skip
Shoulders smith machine inclined bench 275-275x2 skip
Back one arm cable row 100-100x2 skip

* i work at a biotech and exempt from the shelter in place. still keeping the same work schedule but most likely leave early to avoid overlaps with the upcoming morning shift.

Thur Mar 19

afternoon
Squats 315-365-405, 405-405x1
Chins bw-bwx2

* legs still feeling tired even with the one day off. really added so much fatigue with those 445s lately. could have 455 but did not bother because i dont feel comfortable yet with the setup.

Fri Mar 20

afternoon
Squats 315-365-405-455, 405-405x1
Rows seated row 150-170-190x2

* used a different gym. had to book my time because there a limited slots available for distancing. worked out very well for me. this work gym has very good equipment but on a very small area. legs  still tired but was able to get a 455 without any problem. rows using magnum bar grip felt very good.

Sat Mar 21

afternoon
Squats 315-365-405, 455 skip
Rows seated row 160-180-180-180x2
Pulldown 135-150-150-150x2

* skipped the 455 to avoid fatigue. i could have gotten the rep but it will tire me. not good at this time when this deadly flu can kill the immune-weak people.  will only lift 1x/day for now.

310
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 08, 2020, 10:36:05 pm »
^^ thank you. just enjoying lifting and eating and keeping myself healthy-ish. 

Mar 8-14, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 2 of 4

Sun Mar 8

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

* sleeping now with compression tights on to help with the muscle soreness on my mid quads, mostly on the left leg. getting used to 445x2s little by little. eventually i might get to move up my top single to 475.

Mon Mar 9

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#56, 455-455-455x1
Shoulders smith machine inclined bench 315-315x1
Back one arm cable row 100-100x3

* what happened here was me trying to double 455 and immediately realizing that the weight is too heavy to double. i already committed so i just did singles with 1min resets.

Tue Mar 10

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#57, 445x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

Wed Mar 11

morning
Squats 315-365-405, 455 skip
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2
Cardio walk 4% at 3-4mph 18:30mins, 1 mile. max HR at 130

* bw good, slept plenty. body overwhelmed by fatigue. there was a sticking point on the 405. was surprised because the 315-365 felt normal.  called it at 405 and will come back fresher later.  did more walking to aid in recovery.

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-295x2
Back one arm cable row 100-100x2
Cardio walk 4% at 3mph 15mins, 0.75 mile. max HR at 110

* the 455 was alright. the 2nd 445 was very challenging.

Thur Mar 12

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-295x2, 315x1
Back one arm cable row 100-100x2

Fri Mar 13

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

* backoff 445 singles with 60 resets.

Sat Mar 14

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

* same routine as yesterday. 445 felt heavier. will recover and overshoot slowly now. not working until wed night again.

311
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 01, 2020, 09:25:09 pm »
Mar 1-7, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #55 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 1 of 4

Sun Mar 1

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

Mon Mar 2

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

* did 2x bare minimum routine today to prepare for a stronger day tmrw. the workout takes about 30mins. faster if i don't change shoes.

Tue Mar 3

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#54, 445x2
Shoulders smith machine inclined bench 275x2, 295-315x1
Back one arm cable row 100-100x3

* used the olympic plates so the 445 doesn't look so bad. good idea to use 475 instead of 495. no grinding or shouting. felt like a routine daily top weight.

Wed Mar 4

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#55, 445x3
Shoulders smith machine inclined bench -275275x2
Back one arm cable row 100-100x3

Thur Mar 5

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

Fri Mar 6

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

* the 445x3 backoff volume a couple of days back got my cramping my left hip flexors during sleep. it was very uncomfortable because its hard to find that stretch to uncramp the left side without triggering cramps on the other side. at least i know i'm balanced when i overexert. heavy weight probably pushed me down lower because of fatigue on the 3rd rep and got more of my hip flexors involved.  don't have that problem now with 445x2s.


Sat Mar 7

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

312
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 24, 2020, 12:51:06 pm »
Feb 23-28, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 4 of 4

Sun Feb 23

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1, 225-225x2 | one arm shoulder landmine press 75-75-75-75x2, 100x1
Back one arm cable row 100-100x2 | lat machine pulldown 210-225x2

Mon Feb 24

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1 rest | one arm shoulder landmine press rest
Back one arm cable row 100-100-100x2 | lat machine pulldown 210 rest

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2, 295x1
Back one arm cable row 100-100x3 | lat machine pulldown 210 rest

Tue Feb 25

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#54, 425x3
Shoulders smith machine inclined bench 275-295x2
Back one arm cable row 100-100x2

Wed Feb 26

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-495#25,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100-100x3

* woot!! 495#25 following a 425x3 volume the previous day. bw in the 210-212ish.

Thur Feb 27

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

Fri Feb 28

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

Sat Feb 29

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

313
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 16, 2020, 12:31:53 pm »
Feb 16-22, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 3 of 4

Sun Feb 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70-90-90x2
Back one arm cable row 90-100-100-100x2

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70-70x3
Back one arm cable row 100-100-100-100x3

Mon Feb 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70-70x3
Back one arm cable row 100-100-100-100x3

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70x3
Back one arm cable row 100-100-100x3

Tue Feb 18

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-315x1  | one arm landmine shoulder press  50-50x3,75x2
Back one arm cable row 100-100-100x3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315-315x1  rest | one arm landmine shoulder press  50-50x3,75x2
Back one arm cable row 100-100-100x3

* the 315s on the inclined pressing got me fatigued. i should have been 475-495 already but not feeling it. still got a routine 405x5 so muscle mass is there. just not mentally strong right now.

Wed Feb 19

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-315x1  | one arm landmine shoulder press  50-50x3,75-75x2
Back one arm cable row 100-100-100x3

* legs fatigued but coordination is on point. could have gotten 475. skip morning workout for a work meeting.

Thur Feb 20

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1,255x3 
Back one arm cable row 100-100-100x3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315x1,225-225-225x3
Back one arm cable row 100-100x3

* top 455 was not very strong but i knew that i had thickness this afternoon because of my strong breakfast. i need to be more fresh for the heavy singles but only have to well fed even with moderate fatigue to get the 405s.

Fri Feb 21

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 315x1 rest | one arm shoulder landmine press 50-50x3, 75-75-75-75x2, 100x1
Back one arm cable row 100-100x2 | lat machine pulldown 195-210x2

Sat Feb 22

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 315x1 rest | one arm shoulder landmine press 75-75-75-75x2, 100x1
Back one arm cable row 100-100x2 | lat machine pulldown 210-225x2

314
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 09, 2020, 12:32:36 pm »
Feb 9-14, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 2 of 4

Sun Feb 9

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1 skip
Back one arm cable row 80-90-100-100-100x2

* skip pressing. back shot from the 315s

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1 skip
Back one arm cable row 80-90-100-100-100x2

Tue Feb 11

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 90-100-100x2

* no afternoons because of dayshift work training mon-tue. felt strong but uncoordinated this morning. strong enough for 405x2 but felt off.

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315x1,275x2
Back one arm cable row 90-100-100x2

Wed Feb 12

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x1
Back one arm cable row 90-100-100-100x2

* so close to skipping the 455 but 405 form was solid. not explosive because im coming off a 405x5 but not tired enough to change my form.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 315-315x1 | shoulder press 115-165-165-165-185-205x1
Back one arm cable row 90-100-100-100x2

Thur Feb 13

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x1 skip | one arm seated machine shoulder press 50x5s,70-90x2
Back one arm cable row 90-100-100-100x2

Fri Feb 14

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 315-315x1 | one arm seated machine shoulder press 70-90-90x2
Back one arm cable row 90-100-100-100x2

Sat Feb 15

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 | one arm seated machine shoulder press 70-70x2
Back one arm cable row 90-100-100-100x2

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 | one arm seated machine shoulder press 70-70x2
Back one arm cable row 90-100-100-100x2

315
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 03, 2020, 11:35:14 am »
Feb 2-8, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 1 of 4

Sun Feb 2

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5  | one arm cable row 70sx5,

Mon Feb 3

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50sx5  skip | one arm cable row 70sx5,80-90x3

* colds almost gone. still some coughing but very rarely. good enough for double workouts again.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-295-315x2,245x5
Back one arm cable upright rows 50sx5  skip | one arm cable row 70sx5,80-90-100x2


Tue Feb 4

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x2,295-315x1, 245x5
Back one arm cable upright rows 50sx5  skip | one arm cable row 70x3,80-90x2,70x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x2,295-315x1, 245x5
Back one arm cable upright rows 50sx5  skip | one arm cable row 70x3,80-90x2,70x5

Wed Feb 5

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x2,295-315x1, 245x5
Back one arm cable row 70x3,80-90x2,70x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 315-315-315-325x1
Back one arm cable row 80-90-100x2, 70x5

Fri Feb 7

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 315-315-315x1, 245x5
Back one arm cable row 80-90-100-100-100x2

Sat Feb 8

afternoon
Squats 315-365-405-455, 405x
Shoulders smith machine inclined bench 315-315x1,
Back one arm cable row 90-100-100-100x2



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