901
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 29, 2015, 08:13:57 am »How much did you weigh and what was your squat when you first hit your 40" vertical?
445@170lb
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445@170lb
902
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
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
903
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
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
904
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 13, 2015, 10:39:39 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.
905
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 13, 2015, 11:00:39 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.
906
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
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
907
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
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
908
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.
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.
909
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
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
910
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 21, 2014, 06:50:06 am »
Dec 21-27 2014
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 21
#1
315-365-405
#2
315-365-405
seated shoulder db press 80lbx4
Mon Dec 22
#1
315-365-405
chins 45lbx7
#2
315-365-405 +40
seated db press 80lbx4
chins 45lbx7
Tue Dec 23
#1
315-365-405
#2
315-365-405 +40
chins 70lbx4
* did not use 440+. 405 did not go up as fast as i wanted. will rest more
Wed Dec 24
#1
315-365-405-405
chins 70lbx4
Thur Dec 25
315-315-315
Fri Dec 26
315-365-405
seated db press 75lbx5
Sat Dec 27
315-365-405
seated db press 75lbx6
chins 45lbx8
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 21
#1
315-365-405
#2
315-365-405
seated shoulder db press 80lbx4
Mon Dec 22
#1
315-365-405
chins 45lbx7
#2
315-365-405 +40
seated db press 80lbx4
chins 45lbx7
Tue Dec 23
#1
315-365-405
#2
315-365-405 +40
chins 70lbx4
* did not use 440+. 405 did not go up as fast as i wanted. will rest more
Wed Dec 24
#1
315-365-405-405
chins 70lbx4
Thur Dec 25
315-315-315
Fri Dec 26
315-365-405
seated db press 75lbx5
Sat Dec 27
315-365-405
seated db press 75lbx6
chins 45lbx8
911
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 20, 2014, 06:14:21 am »
you might do a homer simpson if u fail and throw the bar forward.. bar hits the extended pins and bounces back at you..
good form. good weight. get those support bars out next time. fail safely.
912
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 14, 2014, 04:22:51 pm »
Dec 14-20 2014
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 14
315-365-405
Mon Dec 15
315-365-405-440 +10
seated shoulder press 75lbx6
chins 45lbx8
Tue Dec 16
315-365-405
chins 45lbx4
Wed Dec 17
315-365-405
chins 45lbx6
Thur Dec 18
#1
315-365-405
seated shoulder press 75lbx7
* vacationing for a week in chicago. will not work for 4 days this week. just eat sleep lift and have a good time here. no 24hr fitness. did a weekly pass on xsportfitness gym (only 24hr gym here). not as clean and modern as 24hr but cant complain. felt so much stronger whenever i get my midday naps. will lift again later to burn extra calories from the deep dish pizzas here.
#2
315-365-405-440
seated shoulder press 80lbx6
chins 45lbx8
seated calf raises sled 4x45lbs x24
* everything else was strong besides the squat. still no 455 even on 12+hr sleeps. need that 208-212BW to get 200kg+.
Fri Dec 19
#1
315-365-405
chins 45lbx8
#2
315-365-405-440 +15
seated dumbell shoulder press 80lbx6
* could get a 455 but it will be a painful crawl. its been a while since i got back to back 440s and feel stronger on the 2nd day.
Sat Dec 20
#1
315-365-405
seated db shoulder press 80lbx5
#2
315-365-405-440+10
seated db shoulder press 80lbx6
* last night here in chicago. leaving tmrw morning for SF.
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 14
315-365-405
Mon Dec 15
315-365-405-440 +10
seated shoulder press 75lbx6
chins 45lbx8
Tue Dec 16
315-365-405
chins 45lbx4
Wed Dec 17
315-365-405
chins 45lbx6
Thur Dec 18
#1
315-365-405
seated shoulder press 75lbx7
* vacationing for a week in chicago. will not work for 4 days this week. just eat sleep lift and have a good time here. no 24hr fitness. did a weekly pass on xsportfitness gym (only 24hr gym here). not as clean and modern as 24hr but cant complain. felt so much stronger whenever i get my midday naps. will lift again later to burn extra calories from the deep dish pizzas here.
#2
315-365-405-440
seated shoulder press 80lbx6
chins 45lbx8
seated calf raises sled 4x45lbs x24
* everything else was strong besides the squat. still no 455 even on 12+hr sleeps. need that 208-212BW to get 200kg+.
Fri Dec 19
#1
315-365-405
chins 45lbx8
#2
315-365-405-440 +15
seated dumbell shoulder press 80lbx6
* could get a 455 but it will be a painful crawl. its been a while since i got back to back 440s and feel stronger on the 2nd day.
Sat Dec 20
#1
315-365-405
seated db shoulder press 80lbx5
#2
315-365-405-440+10
seated db shoulder press 80lbx6
* last night here in chicago. leaving tmrw morning for SF.
913
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 07, 2014, 08:37:00 pm »
Dec 7-13 2014
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 7
315-365-405
seated shoulder press 75lbx5
Mon Dec 8
315-365-405 +40
chins 45lbx8
Tue Dec 9
315-365-405-440
seated shoulder press 75lbx6
BW 204-208lb
Wed Dec 10
315-365-405
chins 45lbx8
Thur Dec 11
315-365-405
chins 45lbx8
Fri Dec 12
315-365-405
chins 45lbx8
Sat Dec 13
315-365-405
chins 45lbx6
seated shoulder press 75lbx4
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 7
315-365-405
seated shoulder press 75lbx5
Mon Dec 8
315-365-405 +40
chins 45lbx8
Tue Dec 9
315-365-405-440
seated shoulder press 75lbx6
BW 204-208lb
Wed Dec 10
315-365-405
chins 45lbx8
Thur Dec 11
315-365-405
chins 45lbx8
Fri Dec 12
315-365-405
chins 45lbx8
Sat Dec 13
315-365-405
chins 45lbx6
seated shoulder press 75lbx4
914
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 03, 2014, 06:38:18 am »On the other hand, i joined the personap coach package with Jack Woodrup.
The training he have for me will most likely be my final attempt to dunk before i retire.
or you can ask raptor on juicing up..
kidding aside, a 39" SVJ is not impossible. you just go mental when you do not see improvements.
just be patient: build more muscles using heavy compound lifts to get stronger and practice jumping to improve jumping skill.
915
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 01, 2014, 03:38:21 am »
Nov 30 - Dec 6, 2014
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 Nov 30
315-365-405
Mon Dec 1
315-365-405+40
315x8 no-pause
* BW 200lbs. Left elbow broken a little either from getting pitched while i slept or from the back to back days of weighted 45lb chins x8s.
* will go as low as mid 190s until i lean to 10-12%BF
Tue Dec 2
315-365-405-440
chins 45lbx9
* left elbow was just pinched while sleeping. no more strain. was strong with the chins. could have made 10 but did not like to struggle today. will aim for 10-12 then move up to 75lbx6-8
Wed Dec 3
315-365-405-440
dips BWx30
* back to back 200kg. feeling good with all the sleep. raining non stop here in SF. also had more protein shakes. don't want BW to drop to sub 200lb too fast.
Thur Dec 4
315-365-405
chins 45lbx8
Fri Dec 5
315-365-405
seated shoulder press 75lbx4
Sat Dec 6
315-365-405
chins 45lbx8
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 Nov 30
315-365-405
Mon Dec 1
315-365-405+40
315x8 no-pause
* BW 200lbs. Left elbow broken a little either from getting pitched while i slept or from the back to back days of weighted 45lb chins x8s.
* will go as low as mid 190s until i lean to 10-12%BF
Tue Dec 2
315-365-405-440
chins 45lbx9
* left elbow was just pinched while sleeping. no more strain. was strong with the chins. could have made 10 but did not like to struggle today. will aim for 10-12 then move up to 75lbx6-8
Wed Dec 3
315-365-405-440
dips BWx30
* back to back 200kg. feeling good with all the sleep. raining non stop here in SF. also had more protein shakes. don't want BW to drop to sub 200lb too fast.
Thur Dec 4
315-365-405
chins 45lbx8
Fri Dec 5
315-365-405
seated shoulder press 75lbx4
Sat Dec 6
315-365-405
chins 45lbx8