Author Topic: Kingfush  (Read 198093 times)

0 Members and 1 Guest are viewing this topic.

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2145 on: January 26, 2020, 09:29:25 pm »
+3
Jan 26 - Feb 1, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Jan Week 5 of 5

Sun Jan 26

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5 skip  | one arm cable row 70sx5,

* this colds/flu wont go away. still feeling under the weather. big headache from sleep most days

Mon Jan 27

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5  | one arm cable row 70sx5,

* i'm still plenty strong for 455 but i gas out so fast. 405 single and i was out of breath because of the cough.

Tue Jan 28

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 s
Back one arm cable upright rows 45sx5  | one arm cable row 70sx5,

* i'm on 4th daily treatment already of tamiflu and should be fixed by the 5th day. cough still going but getting milder. afternoon gym was alright. no heavies this week.

Wed Jan 29

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 45sx5  | one arm cable row 70sx5,

Thur Jan 30

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 45sx5  | one arm cable row 70s-80x5,

Fri Jan 31

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 45s-55x5  | one arm cable row 70s-80x5,

Sat Feb 1

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 45s-55x5  skip | one arm cable row 70sx5,


« Last Edit: February 01, 2020, 08:21:10 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2146 on: February 03, 2020, 11:35:14 am »
+2
Feb 2-8, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 1 of 4

Sun Feb 2

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5  | one arm cable row 70sx5,

Mon Feb 3

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50sx5  skip | one arm cable row 70sx5,80-90x3

* colds almost gone. still some coughing but very rarely. good enough for double workouts again.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-295-315x2,245x5
Back one arm cable upright rows 50sx5  skip | one arm cable row 70sx5,80-90-100x2


Tue Feb 4

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x2,295-315x1, 245x5
Back one arm cable upright rows 50sx5  skip | one arm cable row 70x3,80-90x2,70x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x2,295-315x1, 245x5
Back one arm cable upright rows 50sx5  skip | one arm cable row 70x3,80-90x2,70x5

Wed Feb 5

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x2,295-315x1, 245x5
Back one arm cable row 70x3,80-90x2,70x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 315-315-315-325x1
Back one arm cable row 80-90-100x2, 70x5

Fri Feb 7

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 315-315-315x1, 245x5
Back one arm cable row 80-90-100-100-100x2

Sat Feb 8

afternoon
Squats 315-365-405-455, 405x
Shoulders smith machine inclined bench 315-315x1,
Back one arm cable row 90-100-100-100x2


« Last Edit: February 09, 2020, 08:53:03 am by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2147 on: February 09, 2020, 12:32:36 pm »
+2
Feb 9-14, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 2 of 4

Sun Feb 9

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1 skip
Back one arm cable row 80-90-100-100-100x2

* skip pressing. back shot from the 315s

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1 skip
Back one arm cable row 80-90-100-100-100x2

Tue Feb 11

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 90-100-100x2

* no afternoons because of dayshift work training mon-tue. felt strong but uncoordinated this morning. strong enough for 405x2 but felt off.

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315x1,275x2
Back one arm cable row 90-100-100x2

Wed Feb 12

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x1
Back one arm cable row 90-100-100-100x2

* so close to skipping the 455 but 405 form was solid. not explosive because im coming off a 405x5 but not tired enough to change my form.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 315-315x1 | shoulder press 115-165-165-165-185-205x1
Back one arm cable row 90-100-100-100x2

Thur Feb 13

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x1 skip | one arm seated machine shoulder press 50x5s,70-90x2
Back one arm cable row 90-100-100-100x2

Fri Feb 14

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 315-315x1 | one arm seated machine shoulder press 70-90-90x2
Back one arm cable row 90-100-100-100x2

Sat Feb 15

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 | one arm seated machine shoulder press 70-70x2
Back one arm cable row 90-100-100-100x2

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 | one arm seated machine shoulder press 70-70x2
Back one arm cable row 90-100-100-100x2
« Last Edit: February 16, 2020, 09:29:17 am by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2148 on: February 16, 2020, 12:31:53 pm »
+2
Feb 16-22, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 3 of 4

Sun Feb 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70-90-90x2
Back one arm cable row 90-100-100-100x2

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70-70x3
Back one arm cable row 100-100-100-100x3

Mon Feb 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70-70x3
Back one arm cable row 100-100-100-100x3

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70x3
Back one arm cable row 100-100-100x3

Tue Feb 18

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-315x1  | one arm landmine shoulder press  50-50x3,75x2
Back one arm cable row 100-100-100x3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315-315x1  rest | one arm landmine shoulder press  50-50x3,75x2
Back one arm cable row 100-100-100x3

* the 315s on the inclined pressing got me fatigued. i should have been 475-495 already but not feeling it. still got a routine 405x5 so muscle mass is there. just not mentally strong right now.

Wed Feb 19

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-315x1  | one arm landmine shoulder press  50-50x3,75-75x2
Back one arm cable row 100-100-100x3

* legs fatigued but coordination is on point. could have gotten 475. skip morning workout for a work meeting.

Thur Feb 20

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1,255x3 
Back one arm cable row 100-100-100x3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315x1,225-225-225x3
Back one arm cable row 100-100x3

* top 455 was not very strong but i knew that i had thickness this afternoon because of my strong breakfast. i need to be more fresh for the heavy singles but only have to well fed even with moderate fatigue to get the 405s.

Fri Feb 21

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 315x1 rest | one arm shoulder landmine press 50-50x3, 75-75-75-75x2, 100x1
Back one arm cable row 100-100x2 | lat machine pulldown 195-210x2

Sat Feb 22

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 315x1 rest | one arm shoulder landmine press 75-75-75-75x2, 100x1
Back one arm cable row 100-100x2 | lat machine pulldown 210-225x2
« Last Edit: February 22, 2020, 09:41:24 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2149 on: February 24, 2020, 12:51:06 pm »
+3
Feb 23-28, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 4 of 4

Sun Feb 23

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1, 225-225x2 | one arm shoulder landmine press 75-75-75-75x2, 100x1
Back one arm cable row 100-100x2 | lat machine pulldown 210-225x2

Mon Feb 24

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1 rest | one arm shoulder landmine press rest
Back one arm cable row 100-100-100x2 | lat machine pulldown 210 rest

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2, 295x1
Back one arm cable row 100-100x3 | lat machine pulldown 210 rest

Tue Feb 25

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#54, 425x3
Shoulders smith machine inclined bench 275-295x2
Back one arm cable row 100-100x2

Wed Feb 26

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-495#25,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100-100x3

* woot!! 495#25 following a 425x3 volume the previous day. bw in the 210-212ish.

Thur Feb 27

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

Fri Feb 28

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

Sat Feb 29

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3
« Last Edit: March 01, 2020, 12:25:36 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2150 on: March 01, 2020, 09:25:09 pm »
+4
Mar 1-7, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #55 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 1 of 4

Sun Mar 1

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

Mon Mar 2

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

* did 2x bare minimum routine today to prepare for a stronger day tmrw. the workout takes about 30mins. faster if i don't change shoes.

Tue Mar 3

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#54, 445x2
Shoulders smith machine inclined bench 275x2, 295-315x1
Back one arm cable row 100-100x3

* used the olympic plates so the 445 doesn't look so bad. good idea to use 475 instead of 495. no grinding or shouting. felt like a routine daily top weight.

Wed Mar 4

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#55, 445x3
Shoulders smith machine inclined bench -275275x2
Back one arm cable row 100-100x3

Thur Mar 5

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

Fri Mar 6

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

* the 445x3 backoff volume a couple of days back got my cramping my left hip flexors during sleep. it was very uncomfortable because its hard to find that stretch to uncramp the left side without triggering cramps on the other side. at least i know i'm balanced when i overexert. heavy weight probably pushed me down lower because of fatigue on the 3rd rep and got more of my hip flexors involved.  don't have that problem now with 445x2s.


Sat Mar 7

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2
« Last Edit: March 08, 2020, 10:32:36 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

fast does lie

  • Hero Member
  • *****
  • Posts: 2628
  • Aries Merritt boss
  • Respect: +511
    • View Profile
Re: Kingfush
« Reply #2151 on: March 07, 2020, 11:41:12 pm »
+3
G.O.A.T.       :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:   :ibjumping: :ibjumping: :ibjumping: :ibjumping:  :ibrunning: :ibrunning: :ibrunning: :ibrunning:
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2152 on: March 08, 2020, 10:36:05 pm »
+2
^^ thank you. just enjoying lifting and eating and keeping myself healthy-ish. 

Mar 8-14, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 2 of 4

Sun Mar 8

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

* sleeping now with compression tights on to help with the muscle soreness on my mid quads, mostly on the left leg. getting used to 445x2s little by little. eventually i might get to move up my top single to 475.

Mon Mar 9

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#56, 455-455-455x1
Shoulders smith machine inclined bench 315-315x1
Back one arm cable row 100-100x3

* what happened here was me trying to double 455 and immediately realizing that the weight is too heavy to double. i already committed so i just did singles with 1min resets.

Tue Mar 10

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#57, 445x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

Wed Mar 11

morning
Squats 315-365-405, 455 skip
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2
Cardio walk 4% at 3-4mph 18:30mins, 1 mile. max HR at 130

* bw good, slept plenty. body overwhelmed by fatigue. there was a sticking point on the 405. was surprised because the 315-365 felt normal.  called it at 405 and will come back fresher later.  did more walking to aid in recovery.

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-295x2
Back one arm cable row 100-100x2
Cardio walk 4% at 3mph 15mins, 0.75 mile. max HR at 110

* the 455 was alright. the 2nd 445 was very challenging.

Thur Mar 12

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-295x2, 315x1
Back one arm cable row 100-100x2

Fri Mar 13

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

* backoff 445 singles with 60 resets.

Sat Mar 14

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

* same routine as yesterday. 445 felt heavier. will recover and overshoot slowly now. not working until wed night again.
« Last Edit: March 14, 2020, 08:04:07 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2153 on: March 15, 2020, 04:36:08 pm »
+4
Mar 15-21, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 3 of 4

Sun Mar 15

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

Mon Mar 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

* probably the last workout for up to 3 weeks at least. SF has the shelter in place starting midnight tonight. i still have to go to work because biotech is exempt from the shelter in place. 24hr fitness nationwide closes 9pm tonight without any tentative opening day.

Tue Mar 17

afternoon
Squats 315-365-405, 455 skip
Shoulders smith machine inclined bench 275-275x2 skip
Back one arm cable row 100-100x2 skip

* i work at a biotech and exempt from the shelter in place. still keeping the same work schedule but most likely leave early to avoid overlaps with the upcoming morning shift.

Thur Mar 19

afternoon
Squats 315-365-405, 405-405x1
Chins bw-bwx2

* legs still feeling tired even with the one day off. really added so much fatigue with those 445s lately. could have 455 but did not bother because i dont feel comfortable yet with the setup.

Fri Mar 20

afternoon
Squats 315-365-405-455, 405-405x1
Rows seated row 150-170-190x2

* used a different gym. had to book my time because there a limited slots available for distancing. worked out very well for me. this work gym has very good equipment but on a very small area. legs  still tired but was able to get a 455 without any problem. rows using magnum bar grip felt very good.

Sat Mar 21

afternoon
Squats 315-365-405, 455 skip
Rows seated row 160-180-180-180x2
Pulldown 135-150-150-150x2

* skipped the 455 to avoid fatigue. i could have gotten the rep but it will tire me. not good at this time when this deadly flu can kill the immune-weak people.  will only lift 1x/day for now.
« Last Edit: March 22, 2020, 12:20:09 am by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

fast does lie

  • Hero Member
  • *****
  • Posts: 2628
  • Aries Merritt boss
  • Respect: +511
    • View Profile
Re: Kingfush
« Reply #2154 on: March 17, 2020, 12:53:56 pm »
+1
Time to see that 45 in SVJ come to life????  :o   :ibjumping: :ibjumping:

i am doing plyos now finally that the gym is closed down and looking for a private gym or power rack some where
« Last Edit: March 17, 2020, 08:48:17 pm by fast does lie »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2155 on: March 22, 2020, 11:04:31 pm »
+2
Mar 22-28, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 4 of 4

Sun Mar 22

afternoon
Squats 315-365-405, 455 skip, 405-405-405x1
Rows seated row 160-180-180x2, one arm 150-180-200-200-200x2
Dips bw-bwx2

* have to book my gym sched in advance and got a 1.5hr slot daily in the afternoons.

Mon Mar 23

afternoon
Squats 315-365-405-455, 405-405-405x1
Rows one arm seated row 180-200-200-220x2
Dips bwx2, bwx10

Tue Mar 24

afternoon
Squats 315-365-405-455, 405x1
Rows one arm seated row 200-200-220-220x2
Dips bwx2, bwx10

* will get stronger sooner. the schedule change and the accumulated fatigue from the backoff 445s are still there.

Wed Mar 25

afternoon
Squats 315-365-405-455, 405-405x1
Rows one arm seated row 200-200x2, double arm 220-220-220x5
Dips rest

Thur Mar 26

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row 200-200x2, double arm 220-220x20
Dips rest

Fri Mar 27

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row 200-200-200x2
Dips rest

Sat Mar 28

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 200-200x2
Dips rest
« Last Edit: March 28, 2020, 10:02:29 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

  • Hero Member
  • *****
  • Posts: 1914
  • Respect: +1106
    • View Profile
Re: Kingfush
« Reply #2156 on: March 29, 2020, 09:39:00 pm »
+2
Mar 29 - April 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

April Week  1 of 5

Sun Mar 29

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 200-200-200x2, double arm 220x20 | lat pulldown 135-135x5
Dips rest

* still not going 455 to freshen up more. the pulling i did with double arm is with the mag grip attachments. motion feels very good with these.

Mon Mar 30

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip, double arm 220x20 | lat pulldown 135-135x5
Dips rest

* figured out that the lack of center knurl on the squat bar is throwing my form off. the last 2 singles of 405 became very easy the moment i focused on pushing the bar to my traps. it will be a good day tmrw.

Tue Mar 31

afternoon
Squats 315-365-405-455, 405-405x1
Rows one arm seated row skip | lat pulldown 135-135x5
Dips rest
« Last Edit: Today at 09:47:59 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.