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Messages - Kingfish

Pages: 1 ... 64 65 [66] 67 68 ... 146
976
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 08, 2013, 08:47:26 pm »
Nov 7-8, 2013

Full Squats - Paused - Maintenance
455 #130 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 7
455 x1 Day 53 | +10

Nov 8
455 x1 Day 54 | +5


Calf Raise - Leg Press - Paused
skip

Cable Rows or Chins - Paused
BWx20 Nov 8

Dips - Paused
BWx30 Nov 7

* change sleep pattern on a friday because of a weekend vacation plan. was supposed to be at least +10lb strong over the 455 but i was off from being awake on a friday early afternoon. my usual work night sleep is 8:30-4:30pm.. i was already up at 1:30pm today. still got my 7.5hr+.

** week 3 of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

977
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 07, 2013, 12:13:22 am »
Nov 5-6, 2013

Full Squats - Paused - Maintenance
455 #128 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 5
455 x1 Day 51 | +5lb

Nov 6
455 x1 Day 52 | +10lb


Calf Raise - Leg Press - Paused
9x45s x20 Nov 5

Cable Rows or Chins - Paused
100 x20 Nov 5

Dips - Paused
Skip

* +xx lb = effort level. the bigger the number, the more power i have over that weight. 0 = some kind of form breakdown but still got the weight up. +5 = heaviest i can lift without a noticeable sticking point crawl.

** week 3 of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

978
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 05, 2013, 12:52:52 am »
Nov 4, 2013

Full Squats - Paused - Maintenance
455 #126 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 4
475 x1 Day 50 | 475 max

Calf Raise - Leg Press - Paused
Skip

Cable Rows or Chins - Paused
Skip

Dips - Paused
BW x20

* heaviest 475x1 i've done. last week was tough. only 3 of 7 days were non-maxd. 2x +10lbs and 1x + 5lbs. im not burned out to the point of skipping the 475. i don't have back to back max days with the 455. yet. 

** week 3 of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

979
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 03, 2013, 07:34:30 pm »
Nov 2-3, 2013

Full Squats - Paused - Maintenance
455 #126 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1

Nov 2
455 x1 Day 48 | 455 max

Nov 3
455 x1 Day 49 | 465 max

Calf Raise - Leg Press - Paused
9x45s x20 Nov 2

Cable Rows or Chins - Paused
BWx20 Nov 3

Dips - Paused
Skip

* will go 475 again tmrw and deload the rest of the week back to 455.

** 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

980
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2013, 11:17:28 am »
Oct 31-Nov 1, 2013

Full Squats - Paused - Maintenance
455 #124 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1

Oct 31
455 x1 Day 46 | 455 max

Nov 1
455 x1 Day 47 | 460 max

Calf Raise - Leg Press - Paused
Skip

Cable Rows or Chins - Paused
Nov 1 BWx20

Dips - Paused
Nov 1 BWx20

* added dips again for an upperbody push. no need to tire my back doing the standing dumbell press. slowly recovering from that back soreness that peaked last tuesday. i should be 465 strong this afternoon after another good sleep. 

** 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

981
Nutrition & Supplementation / Re: Pre-Workout supplements
« on: October 30, 2013, 09:39:57 pm »
Quote from: entropy on October 30, 2013, 05:44:35 am
That's nuts!

Btw KF I realised you take a lot of caffeine because duh you are a daily squatter so you kinda have to take a lot unlike someone who only lifts 3x a week.

Have you ever tried going without it? Wonder if that would help you reduce CNS fatigue. I feel as though it would because that much caffeine so often has got to be tough on the nervous system especially with very high frequency training as yours.

Lately ive reduced my caffeine intake quite a bit and I like it, don't get so wired and find it easier to sleep after training now.

i can do with 0mg-800mg caffeine a day without any headaches or withdrawals. i take black coffee at 5am and still sleep 7.5hr at 8am.



 

982
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2013, 09:35:51 pm »
Oct 30, 2013

Full Squats - Paused - Maintenance
455 #122 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1
455 x1 Day 45 | 465 max

Calf Raise - Leg Press - Paused
Skip

Cable Rows or Chins - Paused
skip

Dumbell Press - Paused
skip

* standing one-arm dumbell press was tiring my back. will figure this out  but il skip these for now too. yesterday's 455 was the heaviest 455 ive done in a while. had to sleep 12+hrs to repair myself. did a lot better this afternoon. 

** 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

Quote from: LBSS on October 29, 2013, 07:51:46 pm
do you swing your arms with the plates?

no armswing. practicing the SVJ with as little fatigue as possible in order to do more total reps.  fatigue increases exponentially with jump height. 


983
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 29, 2013, 07:28:14 pm »
Oct 28-29, 2013

Full Squats - Paused - Maintenance
455 #121 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1

Mon Oct 28
475 x1 Day 43 | 475 max

Tue Oct 29
455 x1 Day 44 | 455 max

Calf Raise - Leg Press - Paused
9x45 x20 Skip

Cable Rows or Chins - Paused
BW x20 Oct 28

Dumbell Press - Paused
45lb x20 Oct 28

* 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

* light loaded jumpsquats + SVJs for speed work while maintaining squats. i hold 2x 25lb hex plates and do 6-8rep JSquats with resets followed by SVJs after 1-2min rest.

984
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 27, 2013, 11:24:19 pm »
Oct 26-27, 2013

Full Squats - Paused - Maintenance
455 #120 | 465 #4 | 470 #1| 475 #4
315 x1
365 x1
405 x1

Sat Oct 26
455 x1 Day 41 | 470 max

Sun Oct 27
455 x1 Day 42 | 470 max

Calf Raise - Leg Press - Paused
9x45 x20 Skip

Cable Rows or Chins - Paused
100 x20  Skip

Dumbell Press - Paused
45lbx14 + 60lbx6 Oct 26

* will continue with this 475 1-2x/week while keeping BW 210-214max.




985
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 25, 2013, 08:53:08 pm »
Oct 21-25, 2013

Full Squats - Paused - Maintenance
455 #118 | 465 #4 | 470 #1| 475 #4
315 x1
365 x1
405 x1

Monday Oct 21
475 x1 Day 36 | on-off: 36-0 | 475 max

Tuesday Oct 22
455 x1 Day 37 | on-off: 37-0 | 465 max

Wed Oct 23
455 x1 Day 38 | on-off: 38-0 | 455 max

Wed Oct 24
455 x1 Day 39 | on-off: 39-0 | 465 max

Fri Oct 25
455 x1 Day 40 | on-off: 40-0 | 455 max


Calf Raise - Leg Press - Paused
9x45 x20 Oct 22. Oct 23. Oct 25

Cable Rows or Chins - Paused
100 x20 Oct 25 or BW x 20 Oct 23

Dumbell Press - Paused
60lbx20 Oct 22

* BW 210-212. all 7.5hr+ sleep. limit 475 to 1x / week. starting to feel tired. max effort weight per workout added. been using almost near max even with good sleep and diet. need to backoff a bit now. i need to be 10lb stronger than the max weight for 2-3+ days to really freshen up. todays 455 did not help.

986
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 20, 2013, 07:06:34 pm »
Sun 1:30pm
Oct 20, 2013

Full Squats - Paused - Maintenance
455 #114 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 35 | on-off: 5-2. 6-1. 35-0

Calf Raise - Leg Press - Paused
Rest 1

Cable Rows or Chins - Paused
Rest 6 or Rest 1

Dumbell Press - Paused
45x20 Day 1

* BW210#27. 7.5hr sleep. 405 was fast but not convincing enough to go 475. will get the top set tmrw.

987
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 19, 2013, 10:09:41 pm »
Sat 4:30pm
Oct 19, 2013

Full Squats - Paused - Maintenance
455 #113 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 34 | on-off: 5-2. 6-1. 34-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Cable Rows or Chins - Paused
Rest 5 or BW x20 Day 1

Dumbell Press - Paused
Rest 1

* BW210#26. 7.5hr sleep.

988
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 19, 2013, 12:52:40 am »
Fri 4:30pm
Oct 18, 2013

Full Squats - Paused - Maintenance
455 #112 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 33 | on-off: 5-2. 6-1. 33-0

Calf Raise - Leg Press - Paused
Rest 2

Cable Rows or Chins - Paused
Rest 4 or Rest 3

Dumbell Press - Paused
45 x20 Day 1

* BW210#25. 7.5hr sleep.

989
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 17, 2013, 09:33:13 pm »
Thur 4:30pm
Oct 17, 2013

Full Squats - Paused - Maintenance
455 #111 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 32 | on-off: 5-2. 6-1. 32-0

Calf Raise - Leg Press - Paused
Rest 1

Cable Rows or Chins - Paused
Rest 3 or Rest 2

Dumbell Press - Paused
Rest 2

* BW210#24. 7.5hr sleep. routine 455 top set for maintenance. 455 starting to feel like a 425.

* 495 paused at 212-218BW.. only if i don't get too fat. carb up and carb maintenance days now. im at 212-214lb on non-work days.. drops to 210-212 when i had to limit carbs at work night. post lunch coma from eating too much is not good on a work day.

990
Nutrition & Supplementation / Re: Pre-Workout supplements
« on: October 16, 2013, 08:54:10 pm »
<a href="http://www.youtube.com/watch?v=ctQ89UkcMfc" target="_blank">http://www.youtube.com/watch?v=ctQ89UkcMfc</a>

if i sell my unused gen1 craze for $250+ each on ebay (got them for $25+).. does that make me a meth dealer.. lol. (not srs)

not using these lately because of the allegations.. now probably not going to be using my 20+ tubs at all.. need heart to be healthy.



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