Author Topic: Kingfush  (Read 163130 times)

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Kingfish

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Re: Kingfush
« Reply #2070 on: February 05, 2019, 07:04:07 am »
+2
Yesssss, finally, i was waiting for this but didn't want to spam the journal, as i was sure you have it in mind all the time. Amazing to be back up there man, what a damn beast and motivation you are!!!!!!

 :headbang:

thanks. this time around, i got the paused 475 at a no-very-fat 206-208lb. i was 210+ before.  the backoff 405x2-3s are paying off.

probably need to do a lot of 2-3 paused reps on 435 if i were to have a chance at 495.
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.

Dreyth

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Re: Kingfush
« Reply #2071 on: February 07, 2019, 09:03:07 am »
+2
In for vid  :ibsquatting:
I'm LAKERS from The Vertical Summit

Kingfish

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Re: Kingfush
« Reply #2072 on: February 10, 2019, 07:52:37 am »
+3
Feb 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10

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

Monday Nov 5, 2018 - start of daily 455s. Week 15

BW 208lb

Feb Week 2 of 4

Sun Feb 10

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets | seated chest press 120 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* felt a little stronger than yesterday but not very strong yet. might stay with 455 later this afternoon. vid of most recent 475 this monday or latest tuesday.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets | seated chest press 120 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Mon Feb 11

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets 
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets 
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* been feeling under the weather for 1.5 days now. dehydrated a little and feeling tired. got very good sleep this afternoon thats why i was able to maintain my routine. no 475 when i'm not thick. will start eating better when i recover from the colds. very cold SF temps in the last few days.

Tue Feb 12

morning
Squats 315s-365-405
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets 
Rows one arm cable rows high 80 5x2 sets | double arm row reverse chest press machine 105-120 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* skipped the 455 this morning for better recovery. i could have gotten it but it will be a fight. still recovering from the colds. will do better later.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets 
Rows one arm cable rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* been sleeping a lot. bw still dropped 5+lbs from the colds. not 100% but getting better. still have little appetite. dropped the one arm rowing from 90 to 80.

Wed Feb 13

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets 
Rows one arm cable rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* feeling a little better than yesterday so i went for the 455 top set. still not 100% until the end of the week. i probably lowered my immune system getting excited and doing so many 475s last week. little cold virus did damage. will get more sleep. took some days off work. can't be inside cleanroom anyway with the colds.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets 
Rows one arm cable rows high 80 5x3 sets, 50 20x1 sets
Calves seated calf raise soleus 4x45lb rest

Thur Feb 14

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets 
Rows one arm cable rows high 80 5x3 sets | seated reverse chest press machine 120-135 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets 
Rows one arm cable rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Feb 15

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets 
Rows one arm cable rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* will start work tonight and this is only 1 day of work this week. took 2 days vacation on a 3-day week. bw doing well again. not dehydrated and feeling a lot better now.

afternooon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets 
Rows one arm cable rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Sat Feb 16

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets 
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135-150 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* not sick anymore. desperately need to add some backoff sets on the squats.
« Last Edit: February 16, 2019, 08:50:04 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.

Kingfish

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Re: Kingfush
« Reply #2073 on: February 17, 2019, 10:07:28 am »
+3
Feb 17-23, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10

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

Monday Nov 5, 2018 - start of daily 455s. Week 16

BW 208lb

Feb Week 3 of 4

Sun Feb 17

morning
Squats 315s-365-405
Shoulders smith tricep bench press 275 3x2 sets  | seated chest press machine 135 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135-150 20x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets

* too cold this morning. did not feel like fighting a 455. will save it for later. week 16 now of daily 455s. feeling good about this. will add some 405s after the 455 this afternoon.

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith tricep bench press 275 3x2 sets  | seated chest press machine 135-150 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135 20x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets

* will continue with the 405x3s and take them off to peak again for another shot at the 475s.
 
Mon Feb 18

morning
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets  | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 150 20x1 sets
Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets

* another 30s cold SF morning. did not matter. came in with sweat pants and long sleeves. legs primed nicely with the 405x3 12hrs ago. kept it at 405x2 so i dont burn out.

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets  | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 150 20x2 sets
Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets

Tue Feb 19

morning
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets  | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 150 20x1 sets, 195-225-255-285 3x1 sets
Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets  | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 255 3x2 sets, 270 3x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

Wed Feb 20

morning
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets  | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 225 5x2 sets, 240-255 3x2 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

* building fatigue on the squats but not fast enough to not recover. adding volumes of double arm rowing because i already forgot how comfortable this movement feels on the chest press machine. my feet are planted against the back rest and i sit on a 24" box in front of machine. working 4-nights this week.

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 skip. machine taken  | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 skip machine taken | seated double hand row on reverse chest press 225 5x2 sets, 10x1 sets
Calves seated calf raise soleus 3x45lb skip

Thur Feb 21

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 rest  | seated chest press machine 150 20x2 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 225 5x2 sets, 240 3x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets



« Last Edit: February 21, 2019, 10:55:27 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.