Author Topic: Kingfush  (Read 173974 times)

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Kingfish

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Re: Kingfush
« Reply #2100 on: May 26, 2019, 11:26:16 am »
+2
May 26 - June 1, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 30

daily double workouts week 3 of 7. Start May 5-11, ends Jun 12

BW 208lb

May Week 5 of 5

Sun May 26

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Mon May 27

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Tue May 28

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Wed May 29

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x rest
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Thur May 30

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* 405x5s still going strong. will deload once i start to fatigue.

Fri May 31

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets


Sat Jun 1

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
« Last Edit: June 01, 2019, 10:40:57 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

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Re: Kingfush
« Reply #2101 on: June 02, 2019, 09:31:07 pm »
+2
 :motherofgod:June 2-8, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 31

daily double workouts week 3 of 7. Start May 5-11, ends Jun 12

BW 208lb

June Week 1 of 4

Sun Jun 2

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* local 24hr gym now has 2 new oly platforms with olympic plates. don't have to drive to the other location for better equipment. skip the morning workout because i was called in for work for a day. will not go back to regular work schedule until the last week of june. 405x5s still going strong. 9th straight day of daily 405x5s.

Mon Jun 3

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* getting stronger on 405s. can do 6-7 now but kept it at 5. 

Tue Jun 4

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x skip. machine busy
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* somebody left so much mess in the smith machine. skipped it. squats volumes still strong.

Wed Jun 5

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest


Thur Jun 6

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Fri Jun 7

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* last 2-3 afternoon 405x5s are getting harder. from peak of being able to have done 7 to a slow #5. still not a back breaking crawl but the last rep is getting slow. might call it and deload next week to peak.


Sat Jun 8

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
« Last Edit: June 09, 2019, 01:58:16 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

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Re: Kingfush
« Reply #2102 on: June 09, 2019, 09:11:45 am »
+3
June 2-8, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 32

daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb

June Week 2 of 4

Sun Jun 9

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5


Mon Jun 10

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

Tue Jun 11

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

* been very hot lately here in SF. almost 100F today. had to go gym late because of the heat wave. getting fresher with the lesser triples. might move up to 295 on the shoulder work.

Wed Jun 12

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x3, 295x3, 295x2
Rows seated cable rows one arm 75x 5-10-5

Thur Jun 13

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

Fri Jun 14

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

* i'm not getting any stronger or fresher because i'm only getting good sleep. i need great daytime sleep but family duties first. thats 4.5-5hrs on days compared to 6-6.5hr when i have no time constraints.

Sat Jun 15

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

« Last Edit: June 16, 2019, 12:33:56 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

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Re: Kingfush
« Reply #2103 on: June 13, 2019, 06:22:00 pm »
+1
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 #2104 on: June 17, 2019, 01:24:55 am »
+3
June 16-22, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 33

daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb

June Week 3 of 4

Sun Jun 16

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

* did 1 day of work sat night so skipped the morning sunday. still weak and recovering on squats. 295 is still going and feels good on the tricep bench

Mon Jun 17

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

* starting to feel fresh on the squats. the fatigue from triples or more are too much when trying to recover. doubles are alright.

Tue Jun 18

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

* had something scheduled in the morning. lift afternoon only today. felt alright. a few more days of this and ill be very fresh 

Wed Jun 19

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

Thur Jun 20

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x skip.
Rows seated cable rows one arm 75x 5-10-5

* did a late 8am workout and the smith machine was very busy. skipped 30% of my workout plan and just try to be stronger later on that in the afternoon.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315 1-2-1
Rows seated cable rows one arm 75x 5-10-5


Fri Jun 21

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5

* should have been a lot stronger by now but i am not getting as much sleep daytime sleep as i want. new place has too much sunlight. need to setup my bedroom darker. tricep benching on the smith is going very well. could do 2-3-2 on the 315s soon.


Sat Jun 22

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1-1
Rows seated cable rows one arm 75x 5-10-5

* resting on the benching. skipped the double. workout takes me less than 45mins. 30mins if i take shorter breaks - on stronger days.
« Last Edit: June 23, 2019, 04:29:42 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

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Re: Kingfush
« Reply #2105 on: June 23, 2019, 10:59:00 am »
+3
June 23-29, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 34

daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb

June Week 4 of 4

Sun Jun 23

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1-1
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

Mon Jun 24

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5

* felt strong this morning. could have 475. this is good start to the week. i start work next week.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

Tue Jun 25

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5


Wed Jun 26

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

* the 315 on the close grip benching is adding too much fatigue. the pressing muscles are fine. its just too taxing mentally. im not going to freshen up my squats if i keep up with this pace. need to back off on the pressing.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x rest 
Rows seated cable rows one arm 75x 5-5

Thur Jun 27

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225x 2-2-5-5
Rows seated cable rows one arm 75x 5-5

* here it goes for better recovery.

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 225x rest
Rows seated cable rows one arm 75x 5-5

Fri Jun 28

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5


Sat Jun 29

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
« Last Edit: June 29, 2019, 10:32:46 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.

Dreyth

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Re: Kingfush
« Reply #2106 on: June 24, 2019, 03:35:10 pm »
0
Whats the squat plan after june?
I'm LAKERS from The Vertical Summit

Kingfish

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Re: Kingfush
« Reply #2107 on: June 25, 2019, 12:26:18 am »
+4
Whats the squat plan after june?

get back to 495 top set and try to maintain it longer while staying not very fat. im still 204-208 lately. i start to get fat at 212+
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.

Dreyth

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Re: Kingfush
« Reply #2108 on: June 26, 2019, 01:53:55 pm »
+1
 :ibsquatting:
I'm LAKERS from The Vertical Summit

Kingfish

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Re: Kingfush
« Reply #2109 on: June 30, 2019, 11:30:16 am »
+3
June 30 - July 6, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 35

daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb

July Week 1 of 5

Sun Jun 30

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* i'm due to get stronger sometime soon. i can't be this burntout for this long. sleep and diet are alright. not the best but can't complain. i
start working wed night for a short 3-day week. might be a most needed break from all these double workouts.

Mon July 1

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

Tue July 2

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* starting to feel stronger on the squats. could get 475 now. right front delts been feeling beat for the last few days most likely from the repetitive 315s. nothing broken but will hurt something if i didn't back down.


Wed July 3

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternooon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225-275x rest
Rows seated cable rows one arm 75x 5-5

Thur July 4

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* first night back to work and i was very weak. barely got the 455.

Fri July 5

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* felt a little stronger than yesterday.

Sat July 6

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x rest
Rows seated cable rows one arm 75x 5-5
« Last Edit: July 06, 2019, 07:00:18 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

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Re: Kingfush
« Reply #2110 on: July 07, 2019, 01:06:41 pm »
+2
July 7-13, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 36

daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb

July Week 2 of 5

Sun July 7

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* bw dropped to 204lb. was sleeping a lot to catch up from the work nights and did not eat as much because i was already sleepy in the mornign. its been a while so i have to adjust again to working 13hr nights. i  got the 455 this morning because i after 36 weeks of doing them daily, i just believed that i will get the rep. it was very heavy. heavier than some of the 495s that i did.

Mon July 8

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2, 315x1
Rows seated cable rows one arm 75x 5-5

Tue July 9

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* might skip afternoon workout because of a schedule. shoulders feeling good already but will limit consecutive 315s.

Wed July 10

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

Thur July 11

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x2
Rows seated cable rows one arm 75x 5-5

Fri July 12

afternoon
Squats 315-365-405, 315-365-405
Shoulders smith machine tricep bench 225-275x2
Rows seated cable rows one arm 75x 5-5

* did my warmup routine twice to see if i can feel better with more warmup. nope. too tired from long hours standing at work. did not help that im not as heavy also. could have fought a 455 because the 405 was not that heavy but it will be a tiring grind. not worth it.

Sat July 13

afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 225-275x2, 295x 1-1
Rows seated cable rows one arm 75x 5-5
« Last Edit: July 14, 2019, 12:19:17 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

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Re: Kingfush
« Reply #2111 on: July 15, 2019, 07:24:26 am »
+3
July 14-20, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 37

BW 206lb

July Week 3 of 5

Sun July 14

afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

Mon July 15

morning
Squats 315-365-405, 315-365-405
Shoulders smith machine tricep bench 275x 2-2, 295x1
Rows seated cable rows one arm 75x 5-5

* i'm feeling better but still not as strong. the 4-night work week did some damage. i could have done the 455s but i'm not interested in a grinding rep.

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5-5

Tue July 16

morning
Squats 315-365-405,455
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405,455
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

Wed July 17

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2-2
Rows seated cable rows one arm 75x 5-5

Thur July 18

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

Fri July 19

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

Sat July 20

afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
« Last Edit: July 21, 2019, 12:04:58 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
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  • Posts: 1875
  • Respect: +1011
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Re: Kingfush
« Reply #2112 on: July 21, 2019, 01:12:28 pm »
+3
July 21-27, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 38

BW 206lb

July Week 4 of 5

Sun July 21

morning
Squats 315-365-405-455, 405x1
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

Mon July 22

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

* lower back tight. slept wrong. saved the heavy for later.

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5


Tue July 23

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

Wed July 24

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275-295x rest
Rows seated cable rows one arm 75x 5-5

Thur July 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

Fri July 26

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

Sat July 27

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5-5
« Last Edit: July 28, 2019, 12:03:52 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
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  • Posts: 1875
  • Respect: +1011
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Re: Kingfush
« Reply #2113 on: July 28, 2019, 08:50:30 pm »
+2
July 28 - Aug 3, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 39

BW 206lb

July Week 5 of 5

Sun July 28

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest | seated chest press machine 150-180x5, 210-240x3
Rows seated cable rows one arm 75x 5-5-5

Mon July 29

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2 | seated chest press machine 225x 3-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 60x 5-5

* strong for 455 but skipped it. been almost 4 weeks now and im still not overshooting the 455.

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2-2-2 | seated chest press machine 225x rest
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 70x 5-5

Tue July 30

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2 | seated dip machine 135x 5-5 rest
Rows seated cable rows one arm 75x rest | one arm rows high pull 70-80x5, 90-100x3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295x2, 315x1 | seated dip machine 135x 5-5 rest
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x 5-5, 90x3

Wed July 31

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2 | seated dip machine 135x rest
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x 5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2 | seated dip machine 135x rest
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x 5-5, 90x3

Thur Aug 1

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x 5-5, 90x3

Fri Aug 2

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x 5-5

Sat Aug 3

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x5, 90-100x3
« Last Edit: August 03, 2019, 07:59:30 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
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  • Posts: 1875
  • Respect: +1011
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Re: Kingfush
« Reply #2114 on: August 04, 2019, 01:19:00 pm »
+1
Aug 4-10, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 40

BW 206lb

Aug Week 1 of 4

Sun Aug 4

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x5, 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x5, 90x 3-3

Mon Aug 5

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x5, 90-100x3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 90x 5-3

Tue Aug 6

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x5 | one arm rows high pull 80x5, 90x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x5, 90x 3-3

Wed Aug 7

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 90x 3-3

* getting good at the 455 again but i'm not close to getting 495 anytime soon. be lucky to be at 475. bw steady at 204-206.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-3-4-2
Rows seated cable rows one arm 75x 5-5 | one armrows high pull 90x 3-3

Thur Aug 8

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-2
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 90x 3-3

Fri Aug 9

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-2
Rows seated cable rows one arm 75x5  | one arm rows high pull 90x 3-3

Sat Aug 10

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3



 
« Last Edit: August 10, 2019, 10:22:16 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.