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Messages - Kingfish

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946
Strength, Power, Reactivity, & Speed Discussion / Shoulder mass builder - neutral grip seated DB press
« on: February 25, 2014, 10:15:09 pm »
<a href="http://www.youtube.com/watch?v=LED1bhzkfLU" target="_blank">http://www.youtube.com/watch?v=LED1bhzkfLU</a>

- not just an alternative exercise because you already have a shoulder injury

- easier on the joints.. good. do more weight, do more reps. rest shorter.. etc.

- the big compounds already tax the lower back. no need to take it easy on shoulder work because the standing DB press uses a lot of lower back too. seated ftw

- been doing 20s everyday on most strong days for months now.  not a single shoulder joint tightness.

- forget the BD press.. if you can DB shoulder press it.. you'd most likely be able to DB press it too. not the other way around.

 :strong:

 

947
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 23, 2014, 06:36:10 pm »
Feb 23 - Mar 1, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Feb 23 315 365 405
Seated Dumbell Shoulder Press - 80x20 3-4-4-5-4

Mon Feb 24

Morning
315 315 315 might lift again later if i feel a lot stronger after a meal.
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x24 x24 stop at rep 24 to complete all paused reps at ~ 60 seconds. 2 reps per 5 seconds cadence.

Afternoon
315 365 405
One arm cable rows 100 x20
 
Tue Feb 25 315-315-365-405
Seated Dumbell Shoulder Press - 80x20 4-5-4-4-3
Calf Raise Sled - 4x45s x24 x24 stop at rep 24 to complete all paused reps at ~ 60 seconds. 2 reps per 5 seconds cadence.

Wed Feb 26 315-315-365-405
Seated Dumbell Shoulder Press - 80x10 4-4-3
Calf Raise Sled - 4x45s x24 x24

Thur Feb 27 315-315-315-315
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x24

Fri Feb 28 315-315-315-315
One hand cable rows 100x20 10-10

Sat Mar 1 315-315-365
Seated Dumbell Shoulder Press - 80x10 4-4-3
BW Chins x10

948
Pics, Videos, & Links / Re: Latest training result...worth sharing.
« on: February 19, 2014, 11:35:33 am »
palm to the rim.. not bad  :headbang:

drop another 6-8 lbs to peak the jump while being as strong/explosive and ud get another +1-2".. do that for up to two weeks.. any longer and the weight loss will get you weaker.

do your jumps in wood floors if you can before your knees eventually tell you to that its enough.


949
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 16, 2014, 11:59:53 pm »
Feb 16-22, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Feb 16 315x1x1 365x1
Seated Dumbell Shoulder Press - 80x20 3-4-3-3-3-3-3-3
BW chins x10

Mon Feb 17 315x1x1 365x1
Seated Dumbell Shoulder Press - 80x20 3-3-3-3-3-2-3
Calf Raise Sled - 4x45s x20 x20
BW chins x20 10-6-4

Tue Feb 18

Morning 1:00pm
315x1x1x1 still resting. left foot not very puffy anymore. will cut back and take it easy on the upperbody push/pull whenever i feel ready to go 405+ again.
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x20 x20
BW chins x20 8-6-6

Afternoon 7:00pm
315x1 365x1 405x1 +20 had dinner and hot bath after first workout. did not feel tired at all. squat again after 6hrs. first time in a while the 405 felt like a warmup weight.
One Arm Cable Rows 100x20 16-4
Seated Dumbell Shoulder Press - 80x10 4-4-4

Wed Feb 19
315x1 365x1 405x1 +20
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x20 x20
BW chins x10

Thur Feb 20
315x1 365x1 405x1
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x20 x20
BW chins x10

Fri Feb 21
315x4 singles
Seated Dumbell Shoulder Press - 80x4 2-2 tired. first 2 reps felt heavy. rest and see if i can get it going. 2nd set did not feel so much stronger than first. done.
Calf Raise Sled - 4x45s x24 x24 full paused reps. did for time. stopped at 60-65 secs

Sat Feb 22
315 315 365 315
Seated Dumbell Shoulder Press - 80x10 3-3-4
Calf Raise Standing machine 225 x20 10-10

950
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 10, 2014, 04:24:07 am »
Feb 9-15, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Feb 9 315x1x1 BW206
Seated Dumbell Shoulder Press - 80x10 4-3-3
Chins+45 x10 6-4
One Hand Cable Rows - 100x10
Smith Machine Calf Raise - 4x45s x10 x10

Mon Feb 10315x1 365x1 left foot still broken. gout from something i ate jan 21 (3 weeks ago) still got my left big toe bone a little puffy. cannot put too much pressure on the balls of my feet. im due for a deload anyway.
Seated Dumbell Shoulder Press - 80x10 3-3-3-1
Calf Raise Sled 4x45s x20 x20
Chins+45 x10 5-4-1

Tue Feb 11315x1x1 365x1 felt so much stronger lately but will not go heavy until all soreness is out.
Seated Dumbell Shoulder Press - 80x20 4-4-3-3-2-3-2
Calf Raise Sled 4x45s x20 x20

Wed Feb 12315x1x1 365x1 405x1 left foot puffiness almost gone. still a little uncomfortable but was able to rep 365 easily. did 405. would have failed a 425.
Calf Raise Sled 4x45s x20 x20
Seated Dumbell Shoulder Press - 80x10 4-3-3
Chins+45 x10 4-3-3

Thur Feb 13 315x1x1 365x1 405x1 will go light tmrw. things starting to look good again.
Calf Raise Sled 4x45s x20 x20
Seated Dumbell Shoulder Press - 80x10 4-3-3

Fri Feb 14 315x1x1x1 Rest 1 of 2 BW 206-208
Calf Raise Sled 4x45s x20 x20
Seated Dumbell Shoulder Press - 80x10 3-3-2-2

Sat Feb 15 315x1x1 365x1 Rest 2 of 2 BW 206-208
Seated Dumbell Shoulder Press - 80x10 3-4-3
Chins+45 x10 4-3-3



951
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 02, 2014, 06:45:10 pm »
Feb 2-8, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Feb 2 315x1x1 365x1 BW208
Seated Dumbell Shoulder Press - 70x20 8-6-5-1
One Hand Cable Rows - 100x10

Mon Feb 3 315x1x1x1x1 BW208 weak. need more time to recover from the vacation. BW almost there. strength still missing.
Seated Dumbell Shoulder Press - 75x20 4-4-3-4-3-2 almost strong enough for 80lb.
Seated Calf Raise Sled - 4x45s x40 20-20

Tue Feb 4315x1x1x1x1 BW206-210 weak.
Seated Dumbell Shoulder Press - 75x10 4-4-3
Seated Calf Raise Sled - 4x45s x40 20-20
BW Chins x20 10-10

Wed Feb 5315x1 365x1 315x1 BW 206-208 weak.
Seated Dumbell Shoulder Press - 80lbx10 4-4-3 will stop with this weight and aim for an x8-6-6 rep to get to 20 daily reps.
Seated Calf Raise Sled - 4x45s x20
BW Chins x20 10-10

Thur Feb 6315x1x1 BW206-208
Seated Dumbell Shoulder Press - 80lbx10 3-3-2-2
Seated Calf Raise Sled - 4x45s x20
BW Chins x20 10-6-4

Fri Feb 7315x1x1 BW206
Seated Dumbell Shoulder Press - 80lbx10 3-3-3-2
Seated Calf Raise Sled - 4x45s x20 x20
Chins+45lb x10 5-4-1

Sat Feb 8315x1 365x1 BW206 starting to feel a lot better. had 405 today. took it easy. still have a little bloatedness in my left foot.
Seated Dumbell Shoulder Press - 80lbx10 3-3-4
Chins+45lb x10 4-4-2

952
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 26, 2014, 10:24:20 pm »
Quote from: ChrisM on January 26, 2014, 08:16:51 pm
True he trains hard. But, if you want to look athletic out there...you need skills. I can take a monster NFL WR who runs 4.4 40s and jumps 40 inches at 6'4 220lbs and he'll look helpless in a basketball court because even though hes a beast of an athlete it wont translate into this game. Basketball is predominantly a skill based sport, being a beast athlete will only help if you have the basic fundamental skill set to showcase that athleticism.

that works but takes so much time (which really is the fun part IMO)..

if you want to look the part for BBall without doing the needed endless skill work:

- build monster calves, forearms, shoulders and back using compound movements.

- forget about traps, chest.

you will still suck at Bball offensively, but being very strong really helps with rebounding / boxouts. i play like rodman on the court. i may not match skilled players defensively too but i will wear people down until they don't bother fighting for spots anymore.  ;D


953
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 26, 2014, 10:05:45 pm »
Jan 26 - Feb 1, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 26 365x1 resting. BW202. still dehydrated - diarrhea induced gout medicine. left big toe bone hurting. accidentally ate cow organs in taipee.
Seated Dumbell Press - 70x10 4-4-2, 50x20 10-10
Cable Rows - 100x20 10-10

Mon Jan 27 365x1x1, 315x1x1 resting. BW204
Neutral Grip Chins - BWx20 12-6-2
Seated Calf Raise Sled - 4x45s x20
Seated Dumbell Press - 70x20 4-4-4-4-4
Dumbell Rows - 110x10 3-3-3-1
Cable Rows - 100x20 10-10

Tue Jan 28 315x10 singles
Neutral Grip Chins - BWx20 12-6-2
Seated Calf Raise Sled - 4x45s x20
Seated Dumbell Press - 70x10 3-4-3

Wed Jan 29 365x1, 315x1
Seated Dumbell Press - 70x20 5-5-5-3-2 (3 sets, then did 12 chins.. tired from chins.. could have gotten 4 but still need to get to 20.. did 3-2)
Neutral Grip Chins - BWx20 12-8
Seated Calf Raise Sled - 4x45s x20

Thur Jan 30 365x1 315x1
Seated Dumbell Press - 70x20 6-4-4-3-3
Neutral Grip Chins - BWx20 12-6-2
Seated Calf Raise Sled - 4x45s x20

Fri Jan 31315X4 1-1-1-1
Seated Dumbell Press - 70x10 4-3-3
Neutral Grip Chins - BWx20 8-6-6
Seated Calf Raise Sled - 4x45s x40 20-10-10

Sat Feb 1315x4 1-1-1-1
Seated Dumbell Press - 70x20 6-6-5-3
One-Hand Cable Rows - 100x20 14-6
Leg Press Calf Raise - 9x45s x10 6-4

954
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 18, 2014, 06:11:40 pm »
Jan 19-25, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 19 365x1 tired

Mon Jan 20 405x1 tired
 
Tue Jan 21 1-legged squat x20. did this at 10,000ft in the air.  :headbang:

Back to SF

Wed Jan 22 405x1 jet-lagged

Thur Jan 23 365x1x1 BW 204.

Fri Jan 24 365x1x1, 315x1. diarrhea. took gout medicine. something i ate in taipei messed me up. thought it was lean beef. probably beef tongue. it was awesome though.

Sat Jan 25365x1. this is BS. BW204lb consistent lately. cannot over exert myself. taking it easy with squat.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Sat
4x45s x20 Wed Thur Fri

Cable Rows or Chins - Paused
BWx20 Wed
100x20 Sat

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
60x20
70x20 Wed

* BW depleted to 202-206 after 3 weeks of vacationing. i was eating big meals but got caloric deficit from too much activities and lack of over-sleeps. my SF routine is work-eat-sleep-lift-sleep... and sleep some more.

* i'll slowly get back to my boring routine. i still want to take a shot at a paused 495.

* my seated dumbell shoulder press is at 70lb 8-6-6 reps now. not everything is weak.

* added dumbell rows for my upperbody pulling during my vacation. there is not enough weight to use for the cable rows. used 100-110lbs DBs. used the lowerdumbell rack as bracing with the non-pulling hand. did my 100lb cable rows today for the first time in almost 4 weeks. it felt light coming from 110lb DBs. grip gave up on 16th rep.

955
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 15, 2014, 04:33:34 am »
Jan 12-18, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 12 boracay. island without anything gym. 1-leg squats x20. chins x20 x20 x20 x20 using life guard tower ladder.  :headbang:

Mon Jan 13 boracay. island without anything gym. 1-leg squats x20 chins x20 x20
 
Tue Jan 14 boracay. island without anything gym. 1-leg squats x20 chins x20 x20

Wed Jan 15 boracay. 1-leg squat x 20. chins x20 x20.. high rep leg work doing damage. jello quads, glutes seem fine.

Thur Jan 16 405x1 | +20. gym in manila. first time in weeks to squat with a proper oly bar. BW204-208lb. too much fish.

Fri Jan 17 365x1 back to town. not enough sleep time to recover from the stress of travels.

Sat Jan 18 365x1 enjoyed too much mountain biking. quads jello a bit. 

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20
4x45s x20

Cable Rows or Chins - Paused
BWx20
100x20 skip for 3 weeks. 150lb full stack here
75x20

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20
65x20
 
* week 3 of 3. vacation.

beats any pullup bar in the gym. grip strength will be tested.




956
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 05, 2014, 10:56:28 pm »
Jan 5- 11, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 5 405x1 | +20

Mon Jan 6 405x1 | +20
 
Tue Jan 7 405x1 | +20

Wed Jan 8 405x1 | +20

Thur Jan 9 405x1 |+20

Fri Jan 10 405x1 |+20

Sat Jan 11 405x1 |+20

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20
4x45s x20

Cable Rows or Chins - Paused
BWx20 Thur
100x20 skip for 3 weeks. 150lb full stack here
75x20

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20
65x20
 
* week 2 of 3. vacation.

957
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 01, 2014, 09:47:58 pm »
cardio like a boss.. got so far out the waves started to get violent. shoulders too wide for the life vest.


958
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 30, 2013, 08:06:24 pm »
Quote from: LBSS on December 30, 2013, 09:54:02 am
when was the last day in a row you *didn't* squat 400+?

last week friday was the last 405. sat-sun-mon-tue are all 365s.

dont want to think about that. too depressing. :(

on paper, i also lost my consecutive days because i left San Francisco friday midnight and got here to asia sunday morning after a 16hr trip.. still got an easy 365 but it did not feel heavy enough even at 80%RM.

959
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 29, 2013, 07:42:32 pm »
Dec 29 - Jan 4, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Dec 29 365x1 jet lagged. would do 2-3 more singles next time to raise tonnage a bit.

Mon Dec 30 365 x1 x1
 
Tue Dec 31 365 x1 x1, 315 x1 x1. slowly increase repetition, decrease rest time to get somewhat a workout even with 165kg top weight.

Wed Jan 1 365 x1 x1, 315 x1 x1

Thur Jan 2 405x1 +20 oh yes! found another gym in town that has more weights. might go 425-440 when i start to feel better. this high humidity is tiring. 
Thur Jan 2 405x1 +10 smoothness was a lot better than this morning. 315-365 was a lot more explosive. 405 was weaker. still made it with strict form and no grinding face.

Fri Jan 3 405 x1 +20 getting easier little by little. still a little shocked to be not strong enough for 440-475 for almost 1 month now (while still keeping BW200-214. dec 11 was the last 455. when get to back to 455+ strong, il learn from this experience and not go all apeshit with the daily top heavy set and get setbacked again for 3+ weeks.

Sat Jan 4 405x1 +20

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20
4x45s x20

Cable Rows or Chins - Paused
BWx20 Thur
100x20 skip for 3 weeks. 150lb full stack here
75x20 Mon Tue

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20 Mon Tue Thur
65x20 Fri
 
* week 1 of 3. vacation.

960
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 23, 2013, 04:40:37 pm »
Quote from: LBSS on December 23, 2013, 02:57:53 pm
dunked size three soccer ball with authority.  :wowthatwasnutswtf: :derp:

if you can get at least both mid palms to the rim:

on your non-peak jumping days, doing chins (pullups) on the rim is another fun way of jump training. also becomes a single drop jump after each set.

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