Author Topic: Kingfush  (Read 159182 times)

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fast does lie

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Re: Kingfush
« Reply #2055 on: November 19, 2018, 04:24:55 am »
0
Wow now daily 455s, like Justin Gatlin u haven't slowed down a bit and might be at your prime nearing late 30s.

Come on just admit it, you've been taking that GH,  :trollface:

just kidding, very impressive, world class strength/vertical!
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

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Re: Kingfush
« Reply #2056 on: November 25, 2018, 10:58:31 am »
+2
Nov 25 - Dec 1, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 204lb

Nov Week 4 of 4

Sun Nov 25

morning
Squats 315s-365-405-455
Shoulders bw dips 5x2 sets, 10x2 sets
Rows bw pullups close grip neutral 2x2 sets | one arm cable low lateral rows high 70 5x4 sets, low row 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455
Shoulders bw dips 5x2 sets, 10x2 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Mon Nov 26

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* will bring the dip belt tmrw morning. 90x5s should be alright.

Tue Nov 27

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x4 sets | high pull 60-75 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* will do weighted dips later. too cold this morning.

afternoon
Squats 315s-365-405-455
Shoulders dips  bw 5x4 sets, 90lb 3x2 sets
Rows one arm cable low lateral rows high 70 5x4 sets, 80 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* 3 reps on 90lb was not very hard. want to keep good form so stopped at 3.

Wed Nov 28

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets, 90 3x2 sets
Rows one arm cable low lateral rows high 70 5x4 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

* my palms are getting beat with the weighted dips. could have done more but i needed my padded gloves. will order new ones.

afternoon
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets, 90 3x2 sets
Rows one arm cable low lateral rows high 70 5x4 sets, 80 5x1 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

* no work tonight. will lift again tmrw morning.

Thur Nov 29

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets, 70 5x2 sets
Rows one arm cable low lateral rows high 70 5x4 sets,  80 5x1 sets | high pull rest
Calves seated calf raise soleus 4x45lb 5x3 sets

* all thing went as planned. bw up to 204-206lb adding more potatoes and rice calories. 455 getting easier and easier.

afternooon
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x4 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

Fri Nov 30

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets, 90 3x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets,  80 5x1 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

Sat Dec 1

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest


« Last Edit: December 02, 2018, 12:32:13 am by Kingfish »
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| 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.

adarqui

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Re: Kingfush
« Reply #2057 on: November 25, 2018, 06:17:05 pm »
+2
Wow now daily 455s, like Justin Gatlin u haven't slowed down a bit and might be at your prime nearing late 30s.

Come on just admit it, you've been taking that GH,  :trollface:

just kidding, very impressive, world class strength/vertical!

natural gH = squatting multiple times per day, every day, for years.

growth factors = barbell

fast does lie

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Re: Kingfush
« Reply #2058 on: November 26, 2018, 12:19:30 pm »
0
Wow now daily 455s, like Justin Gatlin u haven't slowed down a bit and might be at your prime nearing late 30s.

Come on just admit it, you've been taking that GH,  :trollface:

just kidding, very impressive, world class strength/vertical!

natural gH = squatting multiple times per day, every day, for years.

growth factors = barbell

yeah true, speaking of squatting, i wonder if the way i had done it in 2013 where i would shake from stress of trying to add 10 lb each session until failure on a 4x 8 routine.... can cause kidney or liver damage like it says here: https://www.acsh.org/news/2018/02/27/kidney-damage-can-occur-overly-intense-muscle-use-12634
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

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Re: Kingfush
« Reply #2059 on: December 02, 2018, 11:00:22 pm »
+2
Dec 2-8, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 204lb

Dec Week 1 of 4

Sun Dec 2

afternoon
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

Mon Dec 3

morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders bw dips 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets, high pull 60 5x2 sets, 70-90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455
Shoulders bw dips 5x3 sets 90 2x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets, high pull 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Tue Dec 4

morning
Squats 315s-365-405-455
Shoulders dips 45lb 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets, high pull 75 5x3 sets, 90 5x2 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-455
Shoulders dips 45lb 5x2 sets, 90 2x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets, 90 5x1 sets, high pull 75 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Wed Dec 5

morning
Squats 315s-365-405-455
Shoulders dips bw 5x2 sets
Rows one arm cable low lateral rows high 70 5x3, 90 5x1 sets | high pull 75 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455
Shoulders dips bw rest
Rows one arm cable low lateral rows high 70 5x3, 90 5x1 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

Thur Dec 6

afternoon
Squats 315s-365-405-455
Shoulders dips bw 5x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets | high pull 75 rest
Calves seated calf raise soleus 4x45lb rest

Fri Dec 7

afternoon
Squats 315s-365-405-455
Shoulders dips bw rest
Rows one arm cable low lateral rows high 70 5x3 sets | high pull 75 rest
Calves seated calf raise soleus 4x45lb rest

Sat Dec 8

afternoon
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets | high pull 75 rest
Calves seated calf raise soleus 4x45lb 5x3 sets
« Last Edit: December 09, 2018, 10:56:07 am by Kingfish »
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| 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

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Re: Kingfush
« Reply #2060 on: December 09, 2018, 10:53:33 am »
+4
Dec 9-15, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s

BW 204lb

Dec Week 2 of 4

Sun Dec 9

morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 5x3 sets, 10x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets | high pull 75 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* took wed night off again next week so il be doing double workouts again until thursday. thats another 5 straight days.

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 5x3 sets, 10x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

Mon Dec 10

morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets | low row 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455, 315-365 3x1 sets
Shoulders dips bw 5x3 sets, 10x2 sets, 20x1 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Tue Dec 11

morning
Squats 315s-365-405-455, 315-365-385 2x1 sets
Shoulders dips bw 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb 5x4 sets

* adding more backoff volumes. 385 did not feel heavy on my back. counted back on my log and it was Nov 5 that i started doing daily 455s. last time i did 455 everyday - it lasted for 8 weeks.  im at 5 weeks now and still going.

afternoon
Squats 315s-365-405-455, 365 3x2 sets, 385 3x1 sets
Shoulders dips bw 10x1 sets, 20x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Wed Dec 12

morning
Squats 315s-365-405-455, 365-385 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455, 365 3x2 sets
Shoulders dips bw 10x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Thur Dec 13

morning
Squats 315s-365-405-455, 365 2x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* diet and sleep were solid but 365-385 (80-85%) triples is beginning to overtake my recovery. did doubles and will go from there again. working thur-sat night this week so my 5 day off worked as planned. 

afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

* felt very strong this afternoon and decided to 405x3. could have gotten 5+. tought about 425x3 but might be too greedy and burn out tmrw.

Fri Dec 14

afternoon
Squats 315s-365-405-455, 365 2x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
« Last Edit: December 14, 2018, 11:17:52 pm by Kingfish »
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| 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.