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Messages - Kingfish

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931
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 19, 2014, 02:17:03 pm »
Oct 19-25,  2014

Full Squats - Paused - Maintenance
455 #170 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 19

315-365-405
seated shoulder press 75x6
loaded chins 45lb x4 x4
bw chins x6

* might use lifting belt on seated shoulder press. my lowerback feels beat lately. squats feel solid. just need more bracing while supporting 150-160lb on seated press. starting to fatigue the stabilizing muscles.

Mon Oct 20

315-365-405
seated calf raise sled 4x45s x24
bw dips x10

Tue Oct 21

am
315-365-405
315x16 no-pause
loaded chins 45lb x4 x4

pm
315-365-405
one arm cable rows 100 x16

* did another pm workout to loosen up. that 315x16 might give me so much doms. not good specially because this is my wed-sat long work week. did squat singles then a few mins of static hamstring hurdler stretches. no-pause squats gets my hamstring feel pulled. quads and glutes get the usual high rep jello afterwards.

Wed Oct 22

315-365-405
315x12 no-pause
bw dips x16 x16

* glutes and lowerback are sore, quads are jello. 315-365-405 felt very smooth even with all that soreness. 315x12 just in case i had to do some extended walking at work.

Thur Oct 23

315-365-405
315x4 no-pause
chins 45lb x6 x4

Fri Oct 24

315-365-405
315x6 no-pause
chins 45lb x6
bw dips x20

Sat Oct 25

315-365-405
315x4 no-pause
chins 45lb x6 x4 bw x4

 

932
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 14, 2014, 07:33:00 pm »
Quote from: Dreyth on October 14, 2014, 02:57:21 pm
Also it kills me that I had a video of me deadlifting 335x5 at a bw of 175lbs back in high school.

Also this vid of 315x5 ATG squats on 19 Nov 2012
http://www.youtube.com/watch?v=n2MLgzVhyYs
I was 195lbs that day. I found my log post in here:
http://www.adarq.org/progress-journals-experimental-routines/dreyth's-comeback-journal/90/
(week 11, monday)

How the fuck has my squat not improved in 2 years... this shit kills me
stuff just keeps popping up. getting sick, injuries, vacation, ramadan, no gym, finals week over and over...


checked back in my logs. after i did that, i took like 3 weeks off from lifting for some reason, and my squat plummeted to 275x5
then i slowly worked it back up, squatting 1x a week, and on 19 Oct 2013 i tied my ATG 315x5 PR.
then that's when i started stalling, and somehow my squat dropped to 295x5 or so, and then i hit that rough patch of no sex drive, and my lifts stalled for 6 months or so

what were you eating / how much sleep did you get when you were strongest?

at peak i was sleeping most of the time. got tired of too much sleep. can't even daily a 200kg now. i used to call it a weak day when i put 440 instead of 455.

creatine is not instant. takes weeks to bloat from it. add caffeine too. thats all u can do without juicing.

933
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 12, 2014, 11:06:03 pm »
Oct 12-18,  2014

Full Squats - Paused - Maintenance
455 #170 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 12

315-365-405
315x4
BW chins x12

Mon Oct 13

315-365-405
315x4
seated dumbell shoulder press 80x5 75x6

Tue Oct 13

315-365-405-455#170
seated dumbell shoulder press 80x6
BW chins x12

* BW204-208. very strong sleep. can't really maintain this pace because i end up not doing anything else but stay in bed. i need 8+hr constantly to get 440+, along with some strong meals. this is what i did before but i got tired of sleeping all the time.
* felt good to move the 455 from a strict pause.  last 475 was in June. could hit 475 next week if i don't screw up the sleep and diet. 

Wed Oct 15

315-365-405
Chins 45lb x4x4 BWx10

Thur Oct 16

315-365-405
BW dips x10 x10

Fri Oct 17

315-365-405
seated shoulder press 80x4
weighted chins 45x4

Sat Oct 18

315-365-405
seated shoulder press 75 x8 x6
weighted chins 45 x4 x4
BW chins x8

934
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2014, 10:09:00 am »
Quote from: LBSS on October 06, 2014, 09:32:09 am
Quote from: vag on October 06, 2014, 05:11:57 am
Comfortably 36!!!
You have gone a long way, well deserved and absolutely gained too...
:goodjobbro:

thanks vag and chris (and the other people who upvoted that post)! and yeah, hit near base of palm on one jump without the ball and had a couple of very good dodgeball dunks. base of palm is 37.

good stuff. keep at it. :headbang:

do rim pullups while you're at it. don't fall.

935
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 07, 2014, 12:23:17 am »
Quote from: Dreyth on October 06, 2014, 01:52:47 pm
Hows your right foot thumb doing  :trolldance:

You god damned machine.

everything is working now. lets keep it that way. 

936
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 06, 2014, 05:47:29 am »
Oct 5-11,  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 5

315-365-405
seated dumbell shoulder press 75 x6
BW chins x10

Mon Oct 6

315-365-405
seated dumbell shoulder press 75 x7
BW chins x12

Tue Oct 7

315-365-405-440 +15
BW chins x12

* BW 204-208lb. 440 was still not max. 455ish would be a crawl. good weight for today.

Wed Oct 8

315-365-405
315 x4
seated calf raise sled 4x45s x24

Thur Oct 9

315-365-405
seated dumbell shoulder press 75 x7 x5
BW dips x10

Fri Oct 10

315-365-405
BW chins x12
BW dips x10

Sat Oct 11

315-365-405
seated shoulder press 75x8

937
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 29, 2014, 11:48:28 pm »
Sept 28 - Oct 4,  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Sept 28

315-315-315
seated dumbell shoulder press 75 x8 x7
one hand cable rows 100x12

Mon Sept 29

315-365-405
315 x8
seated dumbell shoulder press 75 x8
BW chins x10

* ankle not broken anymore.

Tue Sept 30

315-365-405
315 x8
seated dumbell shoulder press 80x6
BW chins x12

* will use a single set of 80 x4-6, or 75x8s on db shoulder press. waiting to build it up to 80x8-10 and eventually push into the 90-100lb.

Wed Oct 1

315-365-405
315 x4
seated dumbell shoulder press 75x7
BW chins x12

Thur Oct 2

315-365-405
seated dumbell shoulder press 80x4 75x4

Fri Oct 3

315-365-405
seated dumbell shoulder press 75x4
BW chins x10

Sat Oct 4

315-365-405
315 x4 x4 x4
seated dumbell shoulder press 75x6


938
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 21, 2014, 02:04:17 pm »
Sept 21-27,  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Sept 21

315-365-405
seated dumbell shoulder press 75 x6

Mon Sept 22

315-365-405
seated dumbell shoulder press 75 x8 x6 x6
BW chins x10

Tue Sept 23

315-365-405
seated dumbell shoulder press 75 x8
BW chins x10

Wed Sept 24

315-365-405
315 x12 no-pause
seated dumbell shoulder press 75 x7

Thur Sept 25

315-365-405
seated dumbell shoulder press 75 x8 x8
BW chins x12

* 315x12 did some damage. glutes, quads and hams are sore. 405 today got up explosively. could get 425. form was solid. BW208.

Fri Sept 26

315-365-405
seated dumbell shoulder press 75 x7

* silly injury at home. leg got numb from sitting down, stood up and tripped on my right foot thumb because it stayed on the floor and did not lift up with my foot. twisted ankle a little. had to take advil just to be able to walk without looking like im broken. i already walk funny because of the DOMS from the high rep 315s.
* no problem with the 405. hurts a lot when i plantar flex. dorsi flexing on squat is tolerable.

Sat Sept 27

315-315-315
seated dumbell shoulder press 75 x6 x6

*ankle broken. recovering. don't want to aggravate injury


 

939
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2014, 05:26:04 pm »
Quote from: LBSS on September 15, 2014, 12:01:31 pm
btw a belated congrants on passing the three-year mark on your daily squat mission. how many days have you missed in that time? like 10?

2 for the plane trip each way, 4 for the trip to bocaray. did pistols but still not a loaded backsquat.

i'm very thankful that i remain healthy to train consistently.   :headbang:

now only if i can figure out how i mentally did 455 for 8 weeks daily last year. 




940
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2014, 05:18:33 pm »
Sept 14-20,  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Sept 14

315-365-405
seated dumbell shoulder press 70 x8

Mon Sept 15

315-365-405
seated dumbell shoulder press 70 x10

Tue Sept 16

315-365-405
seated dumbell shoulder press 75 x8

Wed Sept 17

315-365-405
seated dumbell shoulder press 75 x8

Thur Sept 18

315-365-405
seated dumbell shoulder press 75 x8

Fri Sept 19

315-365-405
BW chins x8

Sat Sept 20

315-365-405
db shoulder press 75x6
one arm cable rows 100x20

941
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 08, 2014, 10:54:46 pm »
Sept 7-13  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Sept 7

315-365-405
seated dumbell shoulder press 70 x10

Mon Sept 8

315-365-405
seated dumbell shoulder press 70 x10

Tue Sept 9

315-365-405-440
BW chins x12

Wed Sept 10

315-365-405
BW chins x12

Thur Sept 11

315-365-405
dumbell shoulder press 70x8

Fri Sept 12

315-365-405
dumbell shoulder press 70x8
BW chins x4 x4

Sat Sept 13

315-365-405
dumbell shoulder press 70x8

942
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2014, 12:58:27 am »
Aug 31 - Sept 6  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 31

315-365-405
BW chins x12

Mon Sept 1

315-365-405
BW chins x12

Tue Sept 2

315-365-405
Seated dumbell shoulder press 70x10
BW chins x12

Wed Sept 3

315-365-405
Seated dumbell shoulder press 70x9
BW chins x8

Thur Sept 4

315-365-405
BW chins x10 x10

Fri Sept 5

315-365-315
seated dumbell shoulder press 70 x8 x6

Sat Sept 6

315-365-405
seated dumbell shoulder press 70 x10


943
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 25, 2014, 08:23:12 am »
Aug 24-30 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 24

315-365-405
seated shoulder press 70x8

Mon Aug 25

315-365-405
seated shoulder press 70x8

Tue Aug 26

315-365-405
seated shoulder press 75x6

Wed Aug 27

315-365-405
seated shoulder press 75x6

Thur Aug 28

315-365-315
seated shoulder press 75x6

Fri Aug 29

315-365-315
seated shoulder press 75 x5x5

Sat Aug 30

315-365-405
seated shoulder press 70x8

944
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 19, 2014, 12:29:11 am »
Aug 17-232014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 17

315-365-315
seated shoulder press 80x2 60x10

Mon Aug 18

315-365-405
BW chins x12

Tue Aug 19

315-365-405
BW chins x12

Wed Aug 20

315-365-405
BW chins x12

Thur Aug 21

315-365-405
BW chins x8 x8

Fri Aug 22

315-365-315
dumbell seated shoulder press 70x6 80x2 60x10 60x10

Sat Aug 23

315-365-405
BW chins x12

945
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 12, 2014, 07:28:03 pm »
Quote from: ChrisM on August 12, 2014, 01:35:27 am
Do you have a planned cut anytime soon or are you just going by feel?

no planned leaning out at this time. my BW stopped at 206-210lb any added calories just gets me fatter. il get to 440-455 in a couple of weeks, and some sort of volume 315s thats maintainable and start to take on more calories to get BW to 214-220ish at mid teens BF%.

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