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Messages - Kingfish

Pages: 1 ... 59 60 [61] 62 63 ... 148
901
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 02, 2015, 12:35:09 am »
Mar 1-7, 2015

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

Week 4 of Caloric Deficit. BW 200-204lb. End week 198-202lb. 210-214lb to 198-202lb ~ 4 weeks. will maintain for 2 weeks and lean down some more to 192-196lb if i can maintain low 400s as a daily paused rep max single.

Sun Mar 1

315-365-405
314x4 no-pause
seated calf raise 
- 3x45lb 20,20
chins
- bw x14,10

Mon Mar 2

315-365-405
314x4 no-pause
seated calf raise 3x45lb 20,20
chins
- 45lb x8
- bw x14

Tue Mar 3

315-365-405
314x4 no-pause
seated calf raise  3x45lb 24,24
chins
- 90lb x3
- bw x16

BW 198-202lb

Wed Mar 4

315-365-405
314x8 no-pause
calf raise sled 4x45s 20,20
chins
- bw 12,10

Thur Mar 5

315-365-405
314x4 no-pause
calf raise sled 4x45s 24,20
db shoulder press 70lb x4

Fri Mar 6

315-365-405
315x4 no-pause
chins bwx12

Sat Mar 7

315-365-405
315x8 no-pause
chins bwx14
seated calf raise 3x45lb 20,20

902
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2015, 07:32:11 pm »
Feb 22-27, 2015

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

Sun Feb 22

315-365-405
314x4 no-pause
seated calf raise
- 4x45lb 12,12
- 3x45lb 20,20

* BW204-208. eating 2x/day, 1:3 carb:protein. 405lb still not challenging but at this weight best i can pause rep is 440lb. doing more calf raises and will add jumping drills when i get to 198-202lb. 194-198BW with moderate plyo and 188-192 is all out SVJs again.

Mon Feb 23

315-365-405
seated calf raise 3X45lb 24,24

Tue Feb 24

#1 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20
calf raise leg press 3x45lbs 20,20

#2 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20,20


* BW 204-208lb. all high-rep calf work use the equivalent of 135lb direct weight. i put 270lb resistance on cable/air machines and it feels the same way. reps start to get serious at 18+. can get 24max but dont want to burn out.
* left elbow almost ready for another run at the dips/shoulder press. will not overdo the dips again so i dont get tenderize my elbow joint.

Wed Feb 25

315-365-405
315x4 no pause
seated calf raise sled 4X45lb 20

Thur Feb 26

315-365-405
315x6 no pause
calf raise leg press 270lb x20
BW chins 12,8

* BW 202-206lb. left elbow not very tender anymore from the abusive dip volumes i did a few weeks ago. will still do dips but with better volume control this time.

Fri Feb 27

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
BW chins 14,10

Sat Feb 28

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
chins
- 45lbx8
- bwx14

* BW 200-204lb.



903
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 16, 2015, 05:58:05 pm »
Quote from: LBSS on February 16, 2015, 12:12:04 pm
how's your gut?

felt normal after 5 days. saturday i was able to eat a large deep dish pizza.. BW dropped from 214 to 208lb. my body does not want to stay fat but i like staying strong. need fat. 

904
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 15, 2015, 08:44:43 pm »
Feb 15-21, 2015

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

Sun Feb 15

315-365-405
314x4 no-pause
chins 45lbx6

Mon Feb 16

315-365-405 +30
314x4 no-pause
chins 45lbx6

BW 208. need more bw.

Tue Feb 17

#1 315-365-405
315x4 no-pause
chins 45lbx6
seated calf raise 3 plates - 12,12,12

#2 365-405
315x4 no-pause
chins 45lb 6,4,2

* BW 204-206. felt strong with 405s but never really planned to lift anything heavier until i get to 210+.  did all squat without rest and time between set is from just loading/unloading the bar.

* i might as well lean out now to high 190s. i really would like to get a paused 495 (225kg) at some point but i get too fat and unhealthy the more i weigh over 214lbs. this deloading to 190s might freshen me up and il go at it again on Q3-Q4 of this year.

* i'l race you scoob to dunk again.  :D

Wed Feb 18

315-365-405
315x4 no-pause
chins 45lb 5,1
seated calf raise sled 4x45s x24

Thur Feb 19

315-365-405
315x4 no-pause
chins 45lb 5
seated calf raise sled 4x45s x24

Fri Feb 20

315-365-405
315x4 no-pause
chins 25lb 7,4

Sat Feb 21

315-365-405
315x4 no-pause
chins 45lb 5
seated calf raises 3x45s 20,20

905
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 08, 2015, 06:53:52 pm »
Feb 8-14, 2015

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

Sun Feb 8

315-365-405-455#186
chins 45lbx7


Mon Feb 9

315-365-405+40
chins 45lbx7

Tue Feb 10

315-365-405+25
chins 45lbx7

* stomach problem. probably bad eggs. threw up last 2 solid meals. BW down by 4-6lbs. slept 80% of the time. was strong but felt the lack of good diet. caffeine carried me but i need to fix myself soon.

Wed Feb 11

315-365-405
bw dips x10

* still sick with diarrhea. eating solid meals but very little. just enough so i dont starve.

Thur Feb 12

315-365-405
bw dips x20
seated calf raises 4x45s x24

Fri Feb 13

315-365-405
chins 45lbx6
seated calf raises 4x45s x24

Sat Feb 14

315-365-405
chins 45lbx7

906
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 01, 2015, 07:17:51 pm »
Feb 1-7, 2015

Full Squats - Paused - Maintenance
455 #185 | 465 #4 | 470 #1| 475 #7

Sun Feb 1

315-365-405 +40
chins 45lbx7
dips bwx20

Mon Feb 2

315-365-405-455#184 +5
405x1
315x4 no-pause
chins 45lbx7
dips bwx20


Tue Feb 3

#1 315-365-405
bw dips x20

#2 315-365-405
one arm cable rows 100lbx20

* need to back off now from the bw dips. left elbow joint starting to feel beat. adding volumes of squats without the multi rep 315s.

Wed Feb 4

315-365-405-455#185
315x4 no-pause
bw dips x24

* mid back collapsed midway up with 455. legs feel very strong so i just pushed it up to complete the rep. cable rows did some damage to the rhomboids. i was a least a +10-15lb over the 455 today but i used too much effort because the concentric took a lot longer than usual.

Thur Feb 5

315-365
315x4 no-pause
bw dips x20

Fri Feb 6

315-365-405

Sat Feb 7

315-365-405

907
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 29, 2015, 08:13:57 am »
Quote from: Dreyth on January 27, 2015, 03:59:38 am
How much did you weigh and what was your squat when you first hit your 40" vertical?

445@170lb

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

908
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 26, 2015, 08:02:41 am »
Jan 25-31, 2015

Full Squats - Paused - Maintenance
455 #183 | 465 #4 | 470 #1| 475 #7

Sun Jan 25

315-365-405-405
chins 45lbx7
dips bwx24

* skipped no-pause 315s. starting to feel tired from continuous daily volumes

Mon Jan 26

315-365-405
dips bwx20

Tue Jan 27

315-365-405
chins 45lbx7
dips bwx20

Wed Jan 28

315-365-405
dips bwx20

Thur Jan 29

315-365-405
dips bwx20
chins 45lbx5


Fri Jan 30

315-365-405-455#183+5
chins 45lbx8

* back to my regular work hours next week. was expecting to be stronger today but my sleep cycle is still adjusting.

Sat Jan 31

315-365-405-405 +40
chins 45lbx8

909
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 18, 2015, 10:42:39 pm »
Jan 18-24, 2015

Full Squats - Paused - Maintenance
455 #182 | 465 #4 | 470 #1| 475 #7

Sun Jan 18

315-365-405
dips bwx20

Mon Jan 19

315-365-405-455#181 +5
chins 45lbx8

* the chins with 45lb always gets exponentially harder at 8+ reps

Tue Jan 20

315-365-405
315x4 no-pause
chins 45lbx7
dips bwx26

Wed Jan 21

315-365-405
315x4 no-pause
dips bwx30

* working days for the next 2 weeks, tue-thur. sleep cycle off due to lack of preworkout naps. will maintain 405s until i get better sleep on friday

Thur Jan 22

315-365-405
315x4 no-pause
dips bwx30

Fri Jan 23

315-365-405
315x4 no-pause

Sat Jan 24

315-365-405-455#182+10
315x4 no-pause
chins 45lbx7
dips bwx20

910
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 13, 2015, 10:39:39 pm »
Quote from: Dreyth on January 13, 2015, 01:14:21 pm
Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...

no plan on doing anything 455+ without a pause. the point of doing the pause is to use lesser weights to avoid injury. training explosive strength is just second benefit of the pause for me.

most likely i can single a no-pause 475 right now. these 455 singles don't really feel very heavy at all. 

911
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 13, 2015, 11:00:39 am »
Quote from: Dreyth on January 13, 2015, 10:15:59 am
I think I asked this a while ago but i forgot. How is your training set up right now?

Seems to me right now you are doing daily (sometimes twice daily) paused squats to a minimum of 405lbs plus a little back off set of 315.
But on some days when you feel better, you are going as high as 475 before that 315 back off.

Whats your goal? How long will you keep this up? When will you jump?

Will you hit 5 plates paused one day?!?!

short term goal (Q1 2015) is to get back to daily 455s  without the need of a midday nap just to power thru the afternoon workout. did that couple of years ago when i was at 210-214lb. im getting back there slowly.

when i get another paused 475, then il think about dedicating training for the paused 495lb (225kg).  most likely il go for a paused rep PR than to train (most likely diet) for dunking again. 

my squat routine has been top set centered since i started doing paused reps. if i were to build more mass for 455+, the plan is for 385-405 no-pause for multi sets of 6-8 reps.  easier said than done.






 

912
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 11, 2015, 01:03:21 pm »
Jan 11-17, 2015

Full Squats - Paused - Maintenance
455 #180 | 465 #4 | 470 #1| 475 #7

Sun Jan 11

#1 315-365-405
315 x4 no-pause
dips bwx20

#2 315-365-405 +40
315 x4 no-pause
dips  bwx30

* not recovered from the shift schedule change yet. will be a lot stronger tmrw. will aim for 455s on strong days and get BW to 210-214 just like last time i singled 455 for weeks.. will focus on backoff volume sets also for conditioning and leaning out.

Mon Jan 12

#1 315-365-405 +40
315 x4 no-pause
chins 45lbx7

#2 315-365-405-455#178 +10
315 x4 no-pause
chins 45lbx8

* week 2 of consistent 455s. BW 208-212lb. morning light squats also for appetite. strong egg powered breakfast and a midday nap. gets me very strong in the afternoon. sucks because the days go by so fast. im sleeping more than 1/2 of the day on my non-work days.

Tue Jan 13

#1 315-365-405 +40
315 x4 no-pause
dips bwx30

#2 315-365-405-455#179 +10
315 x4 no-pause
dips bwx30

* one more 455 tmrw afternoon and back to wed-sat work nights.

Wed Jan 14

#1 315-365-405
315 x4 no-pause
dips bwx20

#2 315-365-405-455#180 +5
315 x2 no-pause

* ran out of time to do the upperbody compounds. company gym was packed. all 5 squat racks were occupied.

Thur Jan 15

315-365-405
315 x4 no-pause
dips bwx34

Fri Jan 16

315-365-405
315 x4 no-pause
seated calf raise 4x45s x24

Sat Jan 17

315-365-405
dips BWx30

913
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 04, 2015, 11:00:17 pm »
Jan 4-10, 2015

Full Squats - Paused - Maintenance
455 #177 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Jan 4

315-365-405
315 x4 x4 no-pause
dips bwx20

* no-breaks between sets. gym too cold. got warmed up good. might go 440-455 tmrw. BW206-210lb.

Mon Jan 5

#1 315-365-405
dips bwx20

#2 315-365-405-455#175 +10
315x4 no-pause
chins 45lbx8

Tue Jan 6

#1 315-365-405

#2 315-365-405-455#176 +5
315x8 no-pause
dips bwx20

* 3-day work nights starts tmrw. will go easy for the next few days. back to back 455s is a good start for the year. slept so much and the sun-tue vacation days felt very short.

Wed Jan 7

#1 315-365-405 +40
dips bwx20

* was very strong already this morning. might go 440-455 if the 405 feels light enough later.

#2 315-365-405-455#177 +10
dips bwx24

* ohyes. BW208-212

Thur Jan 8

315-365-405-405 +40
314x4 no-pause
chins 45lbx7

Fri Jan 9

315-365-405 +50
314x4 no-pause
dips bwx30

Sat Jan 10

315-365-405 +40
314x4 no-pause
chins 45lbx7

914
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 01, 2015, 08:44:48 am »
chest forward, elbows up, weight distributed between your feet, .. etc.. you should know by now.

your problem is fatigue. the muscles that keep the torso upright in a front squat does not recover as fast as the big leg/glutes muscles.





 

915
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 28, 2014, 01:41:51 pm »
Dec 28 - Jan 3, 2015

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 28

315-365-405
chins 45lbx8
dips bwx10 x10

Mon Dec 29

#1 315-365-405
chins 45lbx7
dips bwx10

#2 315-365-405-440 +10
seated db press 75lbx7

Tue Dec 30

#1 315-365-405
dips bwx10

#2 315-365-405-455#174
315x4 no-pause
chins 45lbx8

Wed Dec 31

#1 315-365-405
chins 45lbx6

#2 315-365-405-440
chins 45lbx8

Thur Jan 1

#1 315-365-405
* so strong. did all the singles with breaks as long as it took me to load the next weight. didn't even use collars so thats just seconds in between. took me longer to put on my ironworks. will get 440-455 later. steak and eggs from the holiday worked well

#2 315-365-405-440 +10
315x8 no-pause
chins 45lbx8
* not as strong as i thought id be. recovering and maintaining 200kg top set for the last few days is a good thing. work night starts. will maintain again and just go thru the 3-set singles.

Fri Jan 2

315-365-405
no-pause 315x8
chins 45lbx7

Sat Jan 3

315-365-405
315x6 no-pause
dips bwx20

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