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Messages - Kingfish

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361
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

362
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



363
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 26, 2020, 09:29:25 pm »
Jan 26 - Feb 1, 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

Jan Week 5 of 5

Sun Jan 26

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

* this colds/flu wont go away. still feeling under the weather. big headache from sleep most days

Mon Jan 27

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,

* i'm still plenty strong for 455 but i gas out so fast. 405 single and i was out of breath because of the cough.

Tue Jan 28

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 s
Back one arm cable upright rows 45sx5  | one arm cable row 70sx5,

* i'm on 4th daily treatment already of tamiflu and should be fixed by the 5th day. cough still going but getting milder. afternoon gym was alright. no heavies this week.

Wed Jan 29

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 45sx5  | one arm cable row 70sx5,

Thur Jan 30

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 45sx5  | one arm cable row 70s-80x5,

Fri Jan 31

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 45s-55x5  | one arm cable row 70s-80x5,

Sat Feb 1

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 45s-55x5  skip | one arm cable row 70sx5,



364
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 19, 2020, 12:21:12 pm »
Jan 19-25, 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

Jan Week 4 of 5

Sun Jan 19

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80-90x5,

Mon Jan 20

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

Tue Jan 21

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-495#24, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80-90x5,

* 495 now routine but the cycle is repeatable in weeks. it was heavy but not an unhealthy grind.

Wed Jan 22

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

* wokw up with some cold symptoms and decided to sleep more for better recovery. still feel like crap but was able to get my basic routine done.

Thur Jan 23

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

* took it easy with the colds. big headache from too much sleep. i took off from work and slept all the time. bw still solid. been drinking fluids to get better faster.

Fri Jan 24

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

* still feeling under the weather. condition improving a little.

Sat Jan 25

afternoon
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,


365
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 13, 2020, 12:20:05 pm »
Jan 12-18, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#23
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Jan Week 3 of 5

Sun Jan 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 210-225x5 | one arm cable upright rows 50-55x5 | one arm cable row 70-80-90x5

Mon Jan 13

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine skip | one arm cable upright rows 50-55x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-475#53,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 210-225x5 | one arm cable upright rows 50-50-55x5 | one arm cable row 70-80-90x5

Tue Jan 14

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

afternoon
Squats 315-365-405-495#23,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine skip | one arm cable upright rows 50-50-55x5 | one arm cable row 70-80-90x5

Wed Jan 15

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-50-55-60-65-70x5 | one arm cable row 70-80-90x5

* removed the lat pulldown from the rotation for now. other pulling feels better. squat did not suck as much as i thought. will do 405 backoff reps later.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 55-60-60x5 | one arm cable row 70-80-90x5

Thur Jan 16

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-55-60-60x5 | one arm cable row 70-80-70-80x5

Fri Jan 17

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-55-55x5, 50x10 | one arm cable row 70-80-70-80x5, 70x10

Sat Jan 18

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55-55x5,  | one arm cable row 70s-80-80x5,

366
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 05, 2020, 01:33:07 pm »
Jan 5-11, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #52 | 495#22
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Jan Week 2 of 5

Sun Jan 5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

Mon Jan 6

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-475#52,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

Tue Jan 7

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-495#22, 405x3
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90-100x5

* 495 not as effortless as the last one but not a bad grind. will upload vid soon. i can get this 495 every 2-3 weeks routinely if i keep my bw consistent 210+. i do not have the drive to push myself to use this top weight multiple times a week like i used too.

Wed Jan 8

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

* another very heavy 455 following a strong workout yesterday. the one arm rows hit my back very well when i use a strap and focus on pulling with pinky and ring finger.  dont know why but it works better to get rhomboid doms.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90-100x5

Thur Jan 9

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

Fr1 Jan 10

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

Sat Jan 11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5



367
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 29, 2019, 08:31:33 pm »
Dec 29 - Jan 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #51 | 495#21
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Jan Week 1 of 5

Sun Dec 29

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 30

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x1, 5x1 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* got spoiled by my local gym equipment here. the lake tahoe local gym i used made squats less comfortable. the 455 this morning was a lot better. skipped backoffs for the afternoon.

afternoon
Squats 315-365-405-475#51,
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60 5x2, 65 5x1 sets | one arm cable row 80 5x2 sets

* 475 was very quick this afternoon. skipped the backoffs and will go for another 495 tmrw afternoon if all works well.

Tue Dec 31

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65x5 | one arm cable row 70-80x5

* did not feel as strong as yesterday morning. might get better after a strong breakfast.

afternoon
Squats 315-365-405-495#21, 405x5
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

* end the year strong. might skip the morning workout if my legs are toast. don't usually go high volume and heavy top single on same workout. felt good at the time.

Wed Jan 1

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225-240x5 | one arm cable upright rows 60-65x5 | one arm cable row 70-80x5

* 455 this morning was very heavy as expected. good thing i had enough recovery to even use it.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3, 315x2, 275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Thur Jan 2

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Fri Jan 3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Sar Jan 4

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5


368
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 22, 2019, 01:35:52 pm »
Dec 22-28, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #50 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Dec Week 4 of 4

Sun Dec 22

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* this routine is working very well for me.

Mon Dec 23

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#48
Shoulders smith machine inclined bench 295 3x1, 4x1 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Tue Dec 24

morning
Squats 315-365-405-475#49
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


Wed Dec 25

Christmas Day Off

Thur Dec 26

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#50, 405x4
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Fri Dec 27

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 28

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* annual vacation in lake tahoe. did workout on a local gym. happy to have all the machines i use.

369
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 15, 2019, 08:10:52 pm »
Dec 15-21, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #47 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 212lb

Dec Week 3 of 4

Sun Dec 15

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#46, 405x2
Shoulders smith machine inclined bench 315x1, 295x2, 275x3
Back seated lat machine 225 10x1 sets, 240x5 | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Tue Dec 17

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


Wed Dec 18

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#47, 405x2
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Thur Dec 19

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* feeling under the weather. bw is ok. taking zicam to make sure it does not turn into a full blown flue. muscle ache was horrible on my last sleep. felt like my whole body got domd like a newbie.

Fri Dec 20

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 21

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


370
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: December 10, 2019, 01:33:50 pm »
495#20
<a href="http://www.youtube.com/watch?v=jDZTljTtkoM" target="_blank">http://www.youtube.com/watch?v=jDZTljTtkoM</a>

plan to get 495 at a leaner weight did not work. have to be over 210 to get the heavies without burning out. looked like i could have done another 10-15lbs over it.  :headbang:

371
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 08, 2019, 01:15:14 pm »
Dec 8-14, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #45 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 212lb

Dec Week 2 of 4

Sun Dec 8

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* accumulated good fatigue already for the back off 405s.

afternoon
Squats 315-365-405-475#43, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 9

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-495#20, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

495#20
<a href="http://www.youtube.com/watch?v=jDZTljTtkoM" target="_blank">http://www.youtube.com/watch?v=jDZTljTtkoM</a>

Tue Dec 10

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* tired. 405x3 following the 495 probably not a very good idea. didn't even feel like doing 405x2 after the 455. will do better tmrw.

Wed Dec 11

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#44, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Thur Dec 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Fri Dec 13

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 14

afternoon
Squats 315-365-405-475#45, 405x4
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets



372
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 01, 2019, 10:59:31 pm »
Dec 1-7, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #42 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Dec Week 1 of 4

Sun Dec 1

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Mon Dec 2

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets

afternoon
Squats 315-365-405-475#40, 405x3
Shoulders smith machine inclined bench 315x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets

Tue Dec 3

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets | one arm rows 50-60-70 x5

afternoon
Squats 315-365-405-475#41, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x3 sets

Wed Dec 4

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets | one arm rows 70 5x2 sets

afternoon
Squats 315-365-405-475#42, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x2 sets

Thur Dec 5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x2 sets

Fri Dec 6

afternoon
Squats 315-365-405-455, 405x6
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x2 sets

Sat Dec 7

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 5x2 sets, 60x5  | one arm rows 70 5x2 sets, 80x5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210x10, 225-240x5 | one arm cable upright rows 60 5x2 sets  | one arm rows 80 5x2 sets


373
Olympic Weightlifting / Re: Misc Olympic Weightlifting Videos
« on: November 30, 2019, 12:24:00 am »
lasha did this in training. expect a 500kg total in the 2020 olympics. 

<a href="http://www.youtube.com/watch?v=rf8L6D-ENNE" target="_blank">http://www.youtube.com/watch?v=rf8L6D-ENNE</a>

374
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 24, 2019, 02:21:11 pm »
Nov 24-30, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #39 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Nov Week 4 of 4

Sun Nov 24

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets


Mon Nov 25

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#34
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Tue Nov 26

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#35
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets


Wed Nov 27

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#36
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Thur Nov 28

late morning
Squats 315-365-405-475#37
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* early home from work and got a 3-6:30am nap. was surprised to already be very strong at 830 on a very cold 39F morning. gym closes at 2pm so happy to get the heavy already.

Fri Nov 29

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#38
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* feeling very confident lately with the 475. getting them with a strict pause. will deload the other exercises and start adding 405 volumes. want to get the 495#20 before end of the year.

Sat Nov 30

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#39
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

375
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 17, 2019, 02:32:11 pm »
Nov 17-23, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #33 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Nov Week 3 of 4

Sun Nov 17

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine  210 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

Mon Nov 18

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Tue Nov 19

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Wed Nov 20

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* getting stronger on the inclined pressing.

Thur Nov 21

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Fri Nov 22

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x1, 295 2x1
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Sat Nov 23

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295-275 2x1 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets


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