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Messages - Kingfish

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331
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 03, 2019, 05:55:26 pm »
Nov 3-9, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 1
week 2 of walking. started Nov 2

BW 206lb

Nov Week 1 of 4

Sun Nov 3

afternooon
Squats 315-365-405
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60 3x2 sets | bw chins 3x4
Cardiowalk 1 miles. 4mph@4% 15mins. HR low 130s

night
Squats 315-365-405
Shoulders smith machine inclined bench 255 x3-5-3, 225x10
Rows seated cable rows one arm 75 rest | one arm cable upright rows 60-75x3 | bw chins x5-10-3 | seated lat pulldown machine 90-120-150 x10

* sleep was off from dst adjustment. did another early night workout.

Mon Nov 4

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets
Chins bw chins x10, 3x3 sets | seated lat machine 120-135-150x10s
Cardiowalk 1 mile. 4mph@4% 15mins.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150x10
Chins bw chins x10, 3x3 sets | seated lat machine 150 10x2 sets

Tue Nov 5

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 10x2 sets
Chins bw chins x7 | seated lat machine 150 10x3 sets
Cardiowalk 1 mile. 4mph@4% 15mins.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 150 10x4 sets

Wed Nov 6

morning
Squats 315s-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x2 sets
Chins seated lat machine 150-165-180-195x10s, 210-225x5s

* the 150lb is the most i can do on the dip machine without getting pushed up. been using the lat machine without the hip roller. i just push against the machine with one leg so i don't get pulled up. the hip locking tires my lowerback. the chins also tire my abs and lower back.

afternoon
Squats 315s-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 rest
Chins seated lat machine 210 5x4 sets

Thur Nov 7

afternoon
Squats 315s-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x2 sets

* no more glute tenderness from almost 2 months ago. did 455 on a work day and it was not a struggle. still held off on the backoff sets just in case.

Fri Nov 8

afternoon
Squats 315s-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x4 sets

Sat Nov 9

afternoon
Squats 315s-365-405
Shoulders smith machine inclined bench 255x5, 275 2x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x4 sets | seated row machine 180-195-210-225x5s


332
Pics, Videos, & Links / Re: Dunks off vertical
« on: November 03, 2019, 01:22:04 am »
5'9 with a 92" standing reach.  :headbang:

he got the highest SVJs when he dipped all the way down too. must be the squats.

333
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 28, 2019, 03:25:31 pm »
Oct 27 - Nov 2, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 51

BW 206lb

Oct Week 5 of 5

Sun Oct 27

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets, 245x3
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets

Mon Oct 28

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets, 245x3
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x3 sets, 60x3

* comcast down for 2 days due to bad weather. pge was up so can't complain. lots of fires in SF. darq website picky on browser.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 245 3x3 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets

* next week will be the 52 week of my 455s. was doing them almost everyday until a few weeks ago when i had to rest the daily due to some tightness in left glute due to an incident using hex plates. (corrected form but overexerted a bit). i was still able to single the 455 at least 1x per week after that little issue.

Tue Oct 29

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 245 3x4 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60 3x3 sets

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 245 3x4 sets, 255 2x2 sets
Rows seated cable rows one arm 75 5x5 sets | one arm cable upright rows 60 3x3 sets, 70 3x1 sets | bw chins x5-3


Wed Oct 30

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 245 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x3 sets | bw chins 3x3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 245 3x4 sets. 255 3x1
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x3 sets | bw chins 3x2

Thur Oct 31

afternooon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3

Fri Nov 1

afternooon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3

Sat Nov 2

afternooon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3

night
Squats 315-365-405, 95 3x4 sets paused jump squats
Cardiowalk 4mph@4% 15mins. HR low 130s
 

334
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 20, 2019, 12:55:00 pm »
Oct 20-27, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 48

BW 206lb

Oct Week 4 of 5

Sun Oct 20

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 3x3, 275 1x2 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

Mon Oct 21

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 225 5x2 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

* bw finally back up to 206-208lb. 200-204 makes it very difficult to daily 455s. the smith machine pressing is hitting the anterior delts very well. i have to be serious in keeping intensity low on these. i was at 315 before and those singles were tiring me too much.

Tue Oct 22

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 225 5x2 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

Wed Oct 23

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x2 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60x5-5 | one arm cable rows high pull 100x5

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 60x5-5 | one arm cable rows high pull 100 rest

* did not get as much sleep as i wanted. it was a very hot afternoon. very  rarely it gets to the high 80s here without for damping down the heat.

Thur Oct 24

afternoon
Squats 315-365-405, 405x3
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 rest

Fri Oct 25

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets, 275-295x1
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 5x1 sets

Sat Oct 26

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets, 275 1x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 5x1 rest



335
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 13, 2019, 03:36:47 pm »
Oct 13-19, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 47

BW 206lb

Oct Week 3 of 5

Sun Oct 13

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Mon Oct 14

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405, 315 3x4 sets
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

* got a little lazy eating and leaned out a little. 200-202 is not going to cut it with 455 daily top sets. eating more and added 315 triples for a little thickening effect. left glute tenderness still not 100% but its very close to fully healed.


Tue Oct 15

morning
Squats 315-365-405, 315x3
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405, 315x3
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Cardio Walk 15 mins, 4mph@4%

Wed Oct 16

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Cardio Walk 15 mins, 4mph@4%

* added some walking again to the routine for more recovery. eating more. should 455 later if sleep is good.

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5, 60-75x3 | one arm cable rows high pull 80x5-5, 100x3

Thur Oct 17

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5 rest | smith machine inclined bench 225 3x3, 275x1
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5, 75x3 | one arm cable rows high pull 80x5-5
Cardio Walk 15 mins, 4mph@4%

Sat Oct 19

afternoon
Squats 315-365-405,
Shoulders smith machine inclined bench 225 3x4
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

* added the smith close grip inclined pressing this week again.


336
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 07, 2019, 08:45:05 am »
Oct 6-12, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 47

BW 206lb

Oct Week 2 of 5

Sun Oct 6

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Mon Oct 7

morning
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Tue Oct 8

morning
Squats 315-365-405-455,
Shoulders seated machine dip 135x10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Wed Oct 9

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Thur Oct 10

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Fri Oct 11

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Sat Oct 12

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

337
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 29, 2019, 10:15:36 pm »
Sept 29 - Oct 5, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 47

BW 206lb

Oct Week 1 of 5

Sun Sept 29

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10-10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5, 100x3

Mon Sept 30

morning
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

* still taking it easy with the squats to completely remove this right glute tenderness. i'm strong enough for 455 on most days but have to hold back for better recovery.

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

* felt good already but will limit to afternoon only 455 for another week.


Tue Oct 1

morning
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

* do more bw dips and pullups for now. did them a few weeks ago and i got fatigued. my midback was caving in on the squat. lucky that i did not get hurt. a few more days of this minimal workout routine and il start adding backoff 405s again for progress.

Wed Oct 2

morning
Squats 315-365-405,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5 100x3

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5 | one arm cable rows high pull 80x 5-5

Thur Oct 3

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5 | one arm cable rows high pull 80x 5-5

Fri Oct 4

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

Sat Oct 5

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

338
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 22, 2019, 09:17:01 pm »
Sept 22-28, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 46

BW 206lb

Sept Week 4 of 4

Sun Sept 22

afternoon
Squats 315-365-405,
Shoulders bw dipsx10-10
Rows seated cable rows one arm 75x5, 40x10-10  | bw chinsx5 | one arm cable upright rows 35x10-10

Mon Sept 23

morning
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x10  | bw chinsx5 | one arm cable upright rows 35x10-10

afternoon
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x10  | bw chinsx5-5 | one arm cable upright rows 35x10-10

* been 3 weeks now and the left glute tenderness is not going away. keepingtop set to 405 until all becomes normal.

Tue Sept 24

morning
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x10  | bw chinsx5 | one arm cable upright rows 35x10-10 | one arm cable rows high pull 60x5, double arm 100x20-20

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40-50x10  | bw chinsx5 | one arm cable upright rows 35x10-10 | one arm cable rows high pull 60-80x5

Wed Sept 25

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5 | bw chinsx5 rest | one arm cable upright rows 35x10-10 | one arm cable rows high pull 60-70x5,

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx5-5
Rows seated cable rows one arm 75x5-5 | bw chinsx5 rest | one arm cable upright rows 35x10 rest | one arm cable rows high pull 70-80x5,

Thur Sept 26

afternoon
Squats 315-365-405,
Shoulders bw dipsx rest
Rows seated cable rows one arm 75x 5-5 | bw chinsx5 rest | one arm cable upright rows 50x 5-5 | one arm cable rows high pull 70-80x5,

Fri Sept 27

afternoon
Squats 315-365-405,
Shoulders bw dipsx rest
Rows seated cable rows one arm 75x5-5 | bw chinsx5 rest, seated machine dip 135x 5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 70-80x5, 90x3

Sat Sept 28

afternoon
Squats 315-365-405,
Shoulders bw dipsx rest, seated machine dip 135x 5-5-5-5
Rows seated cable rows one arm 75x5-5 | bw chinsx5 rest | one arm cable upright rows 50x5-5 | one arm cable rows high pull 70-80x5, 100x3


339
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 16, 2019, 01:33:34 am »
Sept 15-21, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 45

BW 206lb

Sept Week 3 of 4

Sun Sept 15

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 50x 5-5

Mon Sept 16

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 50x10

* worked wed-sun night this week. no monday morning workout. glute tenderness still there for 1.5 weeks now. will skip morning squat so i get healthy faster.

Tue Sept 17

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 40x10

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 30x20, 60x10

Wed Sept 18

morning
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40x20  | bw chinsx 5-5 | one arm cable upright rows 60x5, 30x20

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x20  | bw chinsx 5-5 | one arm cable upright rows 60x5, 30x20

Thur Sept 19

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip  | bw chinsx5 | one arm cable upright rows 60x5-5, 30xskip

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip  | bw chinsx5-5 | one arm cable upright rows 60x5, 30xskip

* left glute tenderness almost gone but tire my midback now doing these 20 rep pulling. will do 20s with lower weights.

Fri Sept 20

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip  | bw chinsx5 | one arm cable upright rows 60x 5-5, 30xskip

Sat Sept 21

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip  | bw chinsx5 | one arm cable upright rows 60x 5-5, 30xskip
 

340
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 08, 2019, 07:14:05 pm »
Sept 8-14, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 45

BW 206lb

Sept Week 2 of 4

Sun Sept 8

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 40x 5-5

Mon Sept 9

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 50-60-70x5

afternoon
Squats 315-365-405-455(+20),
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-10 | one arm cable upright rows 60x 5-5

* felt very strong this afternoon. good sleep and diet. skipped the backoff because my left glute is still not 100%. not affecting the squats but there is some tenderness in there somewhere.

Tue Sept 10

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx10 | one arm cable upright rows 50-60x5

afternoon
Squats 315-365-405-475#29,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

* little tenderness on left glute remains but very strong already on 405. had a clean 475. if all goes well, il do this again tmrw at least.

Wed Sept 11

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

afternoon
Squats 315-365-405-475#30
Shoulders bw dipsx20
Rows seated cable rows one arm 75x skip  | bw chinsx5 | one arm cable upright rows 50x skip

* was pressed for time. did bare minimum pullups and dips combo. 475 felt good.
 
Thur Sept 12

afternoon
Squats 315-365-405-475#31,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Fri Sept 13

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Sat Sept 14

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5


341
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2019, 09:57:31 pm »
Quote from: adarqui on September 02, 2019, 02:05:33 pm
Quote from: Kingfish on August 25, 2019, 10:21:55 pm
* strained my left glute a little on the 455 because i ran out of the oly plates and had to use the old hex plates. didn't spin the same way  and bar got a bit out of line on the concentric. had to correct form and got tired. not used to the hex plates anymore. been months since i used them.

damn! makes sense how something like that could throw you off.

how's it doing now? seems good?

lifts are alright but i can still feel the pulled muscle in my left glute. i had to deep tissue it on the smith bar.

342
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2019, 12:17:58 am »
Sept 1-7, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 44

BW 206lb

Sept Week 1 of 4

Sun Sept 1

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 80x 5-5

Mon Sept 2

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chins x5-5

Tue Sept 3

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

Wed Sept 4

morning
Squats 315-365-405-455,
Shoulders bw dipsx 10-10
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

afternoon
Squats 315-365-405-455, 405x2
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

Thur Sept 5

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

Fri Sept 6

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x rest  | bw chinsx 5-5

Fri Sept 6

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx 10-10
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

343
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 25, 2019, 10:21:55 pm »
Aug 25-31, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 43

BW 206lb

Aug Week 4 of 4

Sun Aug 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Mon Aug 26

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3

Tue Aug 27

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 95-100x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 95-100x3

Wed Aug 28

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

* strained my left glute a little on the 455 because i ran out of the oly plates and had to use the old hex plates. didn't spin the same way  and bar got a bit out of line on the concentric. had to correct form and got tired. not used to the hex plates anymore. been months since i used them.

Thur Aug 29

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest

Fri Aug 30

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

Sat Aug 31

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

344
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 18, 2019, 12:58:18 pm »
Aug 18-24, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 42

BW 206lb

Aug Week 3 of 4

Sun Aug 18

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2,
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Mon Aug 19

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* i gave up on trying to be 495 strong while trying to stay lean. its almost impossible. been eating more eggs again to surplus and in the last few days, i've gotten stronger already. will be 475 thus afternoon. the 455 this morning was fast already.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, seated machine dip 135x 5-5, 150x5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Tue Aug 20

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx 5-20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* been sleeping more at night on my off days for the past few days. didn't really pay attention to it but i was a lot stronger this morning. will try for another 405x5 wed morning.

Wed Aug 21

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* woot! back to comfortable 405x5s. will burn out if i do this too often so will take it easy and stop at 2-3 for a few days.

Thur Aug 22

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3
 
* got day off from work and was able to get another morning workout in.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Fri Aug 24

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Sat Aug 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


345
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 11, 2019, 09:34:12 pm »
Aug 11-17, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 41

BW 206lb

Aug Week 2 of 4

Sun Aug 11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Mon Aug 12

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3


Tue Aug 13

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Wed Aug 14

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x rest

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Thur Aug 15

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x rest

* got off day yesterday for jury duty. got sleep and lifted this morning again. only 2-day work week this week. woot!

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Fri Aug 16

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2, 295x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Sat Aug 17

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2,
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


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