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Messages - Kingfish

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811
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 26, 2015, 02:44:00 pm »
July 26 - Aug 2, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 190-194lb.

Sun July 26

Morning
315-365-405
bw chins x20
seated calf raise 180lb x24

Afternoon
315-365-405
315x4 no-pause
bw chins x19+1
seated calf raise 225lb x10

Mon July 27

Morning
315-365-405
bw chins x19+1
seated calf raise 225lb x10 x10

Afternoon
315-365-405
315 no-pause x12
bw chins x20

* no more dips.. those bwx10s i did a week back tenderized my left elbow again. im staying away from the barbell OHP because i fry my lowerback on the last few reps. il go back to OHP for my upperbody push, but il be smarter with the intensity this time.

Tue July 28

Morning
315-365-405
bw chins x19+1
seated calf raise 225lb x10 x10 | 180lb x20

Afternoon
315-365-405
bw chins x20
seated calf raise 180lb x24

* was strong for 440lb paused. got 5.5hr midday nap. will do the high rep 315s tmrw afternoon.. x12-16.

Wed July 29

Morning
315-365-405
bw chins x20
seated calf raise 225lb x10  | 180lb x20

Afternoon
315-365-405
315x12 no-pause

Thur July 30

Morning
315-365-405
OHP 115lbx10

Fri July 31

315-365-405
315x4 no-pause
rows - cable pull down 100lb x10 x10

Sat Aug 1

315-365-405
315x12 no-pause
bw chins x20

812
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 20, 2015, 12:49:29 am »
July 19-25, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 192-196lb.

Sun July 19

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24

Mon July 20

Morning
315-365-405
bw chins x20
OHP 115lb x10

Afternoon
315-365-405
315x16 no-pause
bw chins x20
seated calf raise 180lb x24


* BW 194lb. 440lb strong but did volumes again. could get to 315x20 because my back barely caved in at rep 16. did 4-8-12-14-1-1 (single set but in clusters.. with deep breathing between).. might go for 20 next week. looking forward on how those extra 4 singles to 20 feels like.

Tue July 21

Morning
315-365-405
bw chins x20

Afternoon
315-365-405
bw chins x20
seated calf raise 180lb x24


Wed July 22

Morning
315-365-405
bw chins x20
seated calf raise 180lb x24
dips BW x10 x10

Afternoon
315-365-405-440
dips BW x10

* might add another 25lb to my seated calf raises. 4x45lb is not cutting it anymore. need to see if i can go straight to x20 then cluster the last 4 again using 205lbs.
* quads still a bit bloated from the 315x16 i did 2 days ago.  feeling stronger too because of the thicker hams. the bottom got a little higher.  been sleeping a lot more than usual too.
* modified my sun-wed log to reflect the morning/afternoon entries

Thur July 23

315-365-315
dips BW x10 x10 x10

* back tight from the 440 yesterday. 365 was still ok. could have gotten 405 but dont feel like fighting for it. mid back sore because im not used to challenging my back in the last few months.

Fri July 24

315-365-405
dips BW x10
bw chins x18+2

* back still a little tight but strong enough to hold the 405 without any issues.

Sat July 25

315-365-405
315x4 no-pause
bw chins x20
seated calf raise 180lb x24, x20


813
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 12, 2015, 09:53:38 pm »
July 12-18, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 192-196lb.

Sun July 12

Morning
315-365-405
bw chins x20
OHP 115lb x10 x10

Afternoon
315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x20+4


Mon July 13

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x20+4

Afternoon
315-365-405
315-8 no-pause
bw chins x20
OHP 115lb x10


* got very good sleep lately. 405 felt very light. instead of doing 440, i just did volumes using 315.

Tue July 14

Morning
315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24

Afternoon
315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x20+4

Wed July 15

315-365-405
bw chins x20
OHP press rest 1 of 4
seated calf raise 180lb x24 x16+6

Afternoon
315-365-405
315x4 no-pause
bw chins x20

Thur July 16

315-365-405
bw chins x16+4
OHP press rest 2 of 4
seated calf raise sled 4x45lb x22+2

* the neutral bar for chins i use at the company gym during workdays do not have the open space in between the parallel bars where you can put your head in between. it makes the chins a bit harder because you have to pull yourself up and out then into the bars to get to full rom. makes the reps a little harder. easier to get the last few reps to 20 when all you have to do is pull up and not worry about hitting your head against the bar.

Fri July 17

315-365-405
bw chins x16+3+1
OHP press rest 3 of 4

Sat July 18

315-365-405
315x13 no-pause
bw chins x20
OHP press rest 4 of 4

* felt very strong after some good mashed potato spiked with wasabi on my last dinner. tried to do a 12+ 315s in waves of 4s. the 13th rep went downhill fast. dont want to overexert on a work night. 12 felt comfortable. can still do another x12 tmrw.

814
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 06, 2015, 11:19:30 am »
July 5-11, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun July 5

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24 x20+4

Mon July 6

315-365-405
bw chins x20
OHP 115lb x10 x10
seated calf raise 180lb x24

Tue July 7

315-365-405
bw chins x20 x20
OHP 115lb x10 x7+2+1, 135lb x7
seated calf raise 180lb x20+4

* BW 190-194lb. paused squat holding at low 400s. did another 2 weeks of carb depletion to bring weight down from 198 to 194lb. will stay here for now. ate more boiled eggs (12-16/day) to feel full.
* still building my barbell standing press. could do 6-8 reps with 135 but the lowerback tires quickly on the last few reps. i can daily the 115lb without kiling my back.

Wed July 8

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 180lb x24 x20+4

* stopped the 135lb standing press at 6 reps. the 7-8 reps will get noticeably slower and will tire my back. the concentric on the first 6 was comfortable.

Thur July 9

315-365-405
bw chins x20
OHP 135lb x6

Fri July 10

315-365-405
bw chins x20

Sat July 11

315-365-405
bw chins x20
OHP 115lbx10
seated calf raise 180lb x20+6, x20

815
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 29, 2015, 12:39:34 am »
June  28 - July 4, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 28

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 160lb x16+8

Mon June 29

315-365-405
bw chins x20
OHP 115lb x10 x9+1
seated calf raise 160lb x24, x20+4

Tue June 30

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24, x18+6

Wed July 1

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24, x24

Thur July 2

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24

Fri July 3

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24 180lbx20

Sat July 4

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24 x20

816
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 22, 2015, 12:08:49 pm »
Quote from: vag on June 22, 2015, 04:59:18 am
What happened from 15 to 20? No workout days don't happen in this journal, KF lifting every single day is a fundamental rule of the universe.  :P

still did the workouts. just messed up the quote/paste. will find the old entry somewhere.

thanks

817
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 21, 2015, 02:19:03 pm »
June  21-27, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 21

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x20+4

Mon June 22

315-365-405
bw chins x20
OHP 115lb x10 x10
seated calf raise 160lb x20+4

Tue June 23

315-365-405
bw chins x20 x20
OHP 115lb x10 x10
seated calf raise 160lb x20+4, x18+6

Wed June 24

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 160lb x20+4

Thur June 25

315-365-405
bw chins x20
OHP 135lb x6

Fri June 26

315-365-405
bw chins x20
OHP 135lb x6

Sat June 27

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 160lb x18+6

818
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 14, 2015, 03:03:33 pm »
June  14-20, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 14

315-365-405
bw chins x20
OHP 115lb x9+1, x8+2

Mon June 15

315-365-405
bw chins x20
OHP 115lb x9+2, x8
seated calf raise soleus 160lb x20+4

BW 188-192lb. leanest ive been in the last few weeks. squat is holding steady and feels routine. could go to 440lb (as i did not so long ago) if i carb up leading to it. playing more pickup bball. can double hand SVJ 36-37" after a game. best jumps i got was at ~178-182lb BW years back. i might be able to 38+" SVJ standing 2-hand dunks not far from now.

* forgot to note: i did a 2-hand SVJ dunk. first one in a while. did it within 2 weeks of getting back to jumping. just got enough clearance above the rim but not as good as when i was really throwing the ball down and ball hitting the floor before i land. thats how i measure i good flush.

Tue June 16

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise soleus 160lb x20+4

Wed June 17

315-365-405
bw chins x20
OHP 135lb x4 x4

Thur June 18

315-365-405
bw chins x20
seated calf raise soleus 160lb x20+4

Fri June 19

315-365-405
standing press 115lb x10

Sat June 20

315-365-405
chins bwx20
standing press 115lb x10

819
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 07, 2015, 06:18:22 pm »
June  7-13, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 7

315-365-405
bw chins x20
seated calf raise 3x45lb+25lb x16+4
OHP 95lb x4+4+2

Mon June 8

315-365-405
bw chins x20
calf raise smith 315lb x16+8
OHP bar x10, 95lb x10 x10, 115lb x6+1+2+1

* will build up my shoulder press to 185lb+ long term. doing volumes with 25lb,35lb+bar until i get to 45lb multi reps like last time.
* doing more jumping lately. skipped the 315x4s. will start playing some bball pickup games for more conditioning work. im at 194-198lb BW. can lean out a little more.. down to 190-194ish.

Tue June 9

315-365-405
bw chins x20
OHP 100lb x10

Wed June 10

315-365-405
bw chins x20
OHP 95lb x10

Thur June 11

315-365-405
OHP 115lb x9+1
calf raise seated sled 315lb x20+4

Fri June 12

315-365-405
OHP 115lb x9+1

Sat June 13

315-365-405
OHP 115lb x8+2
calf raise soleus seated 3x45lb+25lb x16+4
bw chins x20

820
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 07, 2015, 03:26:34 am »
Quote from: LBSS on June 06, 2015, 11:10:14 am
does that not also load up your lower back?

yes it does. the only way i can upperbody push without involving the lowerback is with the dips. will them but not for a while. il just go light on the OHP.

821
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 06, 2015, 12:08:22 am »
Quote from: LBSS on June 05, 2015, 12:25:08 am
handstand pushups?

standing barbell overhead press

822
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 31, 2015, 01:39:25 pm »
May 31 - June  6, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 31

315-365-405-440
315x4 no-pause
bw chins x20
calf raise smith 315lb x20+4, x16+4

Mon Jun 1

315-365-405-440
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x24 x20+4

Tue Jun 2

315-365-405
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x20+4 x16+4

Wed Jun 3

315-365-405
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x20+4

* 2 weeks now of no left elbow issues from the high volume dips. planning of doing some upper body push to build some shoulders/tris but hesitating to go back to dips. db shoulder press also works but tires my lowerback supporting heavy dumbells.

Thur Jun 4

315-365-405
calf raise smith 315lb x14+6
OHP bar x10 x10 95lb x4

* getting the upperbody push going slowly

Fri Jun 5

315-365-405
bw chins x10 rim pullups

* wore the kobes instead of my chucks. jumped a lot higher. was able to get midpalm to the rim on a double hand rim grab.. did some pullups while im at it.

Sat Jun 6

315-365-405
bw chins x20

823
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 25, 2015, 08:05:44 am »
May 24-30, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 24

315-365-405
315x4 no-pause
bw chins x20

* calves still domd from thurs bwx100 standing calf raises. will start doing them again tmrw

Mon May 25

315-365-405-405
315x4 no-pause
bw chins x17+3

* quick vegas vacation for some good buffets. 440 strong today. will wait for tmrw after i get better sleep.

Tue May 26

315-365-405-405
315x4 x4 no-pause
bw chins x18+1+1, x9+1

* calves a lot better now but not yet without soreness. i find it harder to lift here because of the 95F heat. not pushing anything heavy. just enough movement to get me hungry for some good food. wicked spoon at cosmopolitan was really good quality. not as much choices as belagio but cant complain.

Wed May 27

315-365-405-405
315x4 no-pause
bw chins x10 x8+2

Thur May 28

315-365-405-405
315x4 no-pause
calf raise smith 315lb x20+4

Fri May 29

315-365-405
315x4 no-pause

Sat May 30

315-365-405
315x4 no-pause
bw chins x20

824
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 20, 2015, 09:15:42 am »
Quote from: Dreyth on May 19, 2015, 01:56:46 pm
2.4x bw paused atg squat....
 
whats your ratio now?

405 / 192bw = 2.1

not doing anything very heavy but 2.3 using 440lb is doable also.

im not seriously leaning out so not really a good time to check squat ratios.


825
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2015, 12:28:12 pm »
Quote from: Dreyth on May 19, 2015, 11:42:29 am
Do you go with all out intensity every day? Or do you just squat what you can without putting so much of a grunt?

i use 405 without much effort at all. it feels heavier on days when i dont get as much sleep during work nights but not heavy enough to make me second guess if i can push the weight back up after the pause.

i was pause repping the 405 at 170lb bodyweight years ago. i mentally overcame this weight already.  :headbang:

<a href="http://www.youtube.com/watch?v=wj-FZUU0gfs" target="_blank">http://www.youtube.com/watch?v=wj-FZUU0gfs</a>





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