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Members Area => Progress Journals & Experimental Routines => Topic started by: Kingfish on November 18, 2010, 12:17:24 am

Title: Kingfush
Post by: Kingfish on November 18, 2010, 12:17:24 am
il start another online log since most of the jump peoples are here now.

Wed
Nov 17, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 2x4
- 365 +4+2 Paused

* BW at 192lbs. 405 lift at 8-8.5/10.
* 365 was surprisingly easier than i expected.. this was my first time with 365 paused reps. i got 4 good reps at set 1. stopped at rep 2 for 2nd back up set. back not as solid anymore.

For an introduction:
* all the warmup sets are paused reps up to 325x4. rests vary between 6-22mins. 24mins max if im really not feeling it yet.
* supplements include micronized creatine, musclemilk/syntha6 and vitamins (multipro32x). i can do with only creatine.
* 1-2mins of overall body dynamic stretch before the warmup sets. static stretch after workout after im not tired anymore. can hold until next day. no rush.
* contrast bath after a 30-40 rep heavy workout. 5mins hot/cold. until my legs are red-violet. some form rolling also if i feel like it.
* goal for now is repeatable 40" SVJ. a 405x6 2-4sets would be enough leg strength for that. hopefully. then back to shock plyometrics.
* workout pattern: 2-4 reps on top heavy set.. and 4-6 reps on back up paused sets (40lb less than top set).  legs get bigger with 6reps and caloric excess. top set used for potentiation, neural gains or something and just pure show of awesomeness. most of the gains happen with the back up sets. IMO.
* lack of multiple back up sets means im tired and not really planning on progressing.. just stabilizing/maintaining strength. a workout with sub 20 total work reps is a deload. i can dished out a 6x8sets on my strong days.
* jump workout includes jump rope drills - single/double leg, wave loaded jump squats 55/95lb, SVJs and 3-step VJ, some split squat jump/tuck jump/barrier jump..and shock plyometrics.

Workout Plans for 2010 (fatigue changes everything)
* sundays are easy speed work with squat deloads
- Sun  Nov 28    405x2                 365x4                         light plyos                BW to 193 (112510 BW at 192.5)
- Wed Dec 1      405 4x2-4           365 4x1-2                                                  405x5 1RM - 455,   2.36BW
- Sun  Dec 5      405x2                 365 6x1 or 4x1             light plyos
- Wed Dec 8      405 4x4-6           365 4x0-1                      
- Sun Dec 12     405x2                 365x6                         light plyos                BW to 193.5-194
- Wed Dec 15    405 4x6-8           365 4x0-
- Sun Dec 19     405x2                 365 skip                        skip plyos  
- Wed Dec 22    405 6x2              365 4x1                                                      405x7 1RM - 486,   2.5BW
- Sun Dec 26     405x2                 365x4                          (Increase shock plyometric intensity)
- Wed Dec 29    425x2-3              385x4

Actual Workout updated 121210
- Fell behind by a week. will attempt 405x4 2-4 sets on Tue Dec 14.

* If i get burned out with 405 4x8 and not get to 405x6, then $hit.. its happening next month then.
* If everything goes to plan.. then by 2011, il be maintaining strength with 425x2-4 (2.2BW load) and trim BW to 192, plan a good depth jump cycle, wave loaded jumps and more sprint work.
Title: Re: Kingfish
Post by: Kingfish on November 21, 2010, 05:23:30 pm
Sun
Nov 21, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 3x1
- 365 4x2 Paused

Jumps
- jump rope drills
- 18" depth jump focused on quick rebounds 10x4

365x4 Paused Rep
http://www.youtube.com/watch?v=QRy5DIETMMs

* deload workout

Title: Re: Kingfish
Post by: Chris Hickson on November 21, 2010, 05:31:20 pm
what up brah!!  good to see you hear. :strong:
Title: Re: Kingfish
Post by: Kingfish on November 21, 2010, 06:35:32 pm
:strong: :strong: :strong:  :headbang:
Title: Re: Kingfish
Post by: Kingfish on November 24, 2010, 11:19:23 pm
Wed
Nov 24, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+2
- 365 +4+4+3 Paused

* BW 192lb. rep 4 of 405 an 8.5-9/10. first 2 reps were 8/10.
* gym closed at 8pm. was planning 6-8 sets of paused 365.. ended at 3sets. ran out of time.
* set 3 rep 3 of paused 365 not very explosive.. stopped at 3reps. could have done more double on paused sets.. its ok. could have burned myself out.
* 405x6 is at least 3-4 weeks away if ride my supercompensation curve correctly, if i burned myself first before peaking.. then trial and error again.. multiple 405x4s and then 405 +6.. then its 405x2-4 with depth jumps and more speed work.

Title: Re: Kingfish
Post by: Kingfish on November 28, 2010, 04:41:34 pm
Sun
Nov 28, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 3x1

Speed
- 10 yd sprints 4x5
- 18" depth jump 10x2

* not recovered from weds squats. rep 3 of 405 is an 8.5-9/10 lift. rep 4 would have been killer for lower back.
* skipped back up paused sets.
* warmup sprints got me sweating on whatever else i did after it.  depth jump performed for quick transitions, not max jump attempts.

18" depth jumps
http://www.youtube.com/watch?v=zDlUkfhaI34

warmup sprints
http://www.youtube.com/watch?v=DqIQbAzxUAE
Title: Re: Kingfish
Post by: Cloud3205 on November 29, 2010, 02:44:55 am
Kingfish,

Your SVJ is awesome and so is your strength, I just had questions about a few things.  At what age were you able to do a 300 pound full squat paused rep?  I am just wondering if you were naturally strong...What's your running vertical jump at?  How long have you been doing vertical jump training?
Title: Re: Kingfish
Post by: Kingfish on November 29, 2010, 10:30:02 am
^ thanks

300lb paused reps at high 20s age. cant say naturally strong, but i was thicker than average. running jump is a +2-3 inch but rarely.. usually just 1-2. heavy squats cycles affect RVJs more.

vertical jump training. not really spending most of the time in jump/high intensity speed training. i do mostly squats ~ 80% of the time. if i burned out on the lifting, then i will put more high speed jump drills in the mix. doing it for 4-5 yrs now.. started at terminalvertical.com



Title: Re: Kingfish
Post by: adarqui on November 29, 2010, 05:39:29 pm
Sun
Nov 28, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 3x1

Speed
- 10 yd sprints 4x5
- 18" depth jump 10x2

* not recovered from weds squats. rep 3 of 405 is an 8.5-9/10 lift. rep 4 would have been killer for lower back.
* skipped back up paused sets.
* warmup sprints got me sweating on whatever else i did after it.  depth jump performed for quick transitions, not max jump attempts.

18" depth jumps
http://www.youtube.com/watch?v=zDlUkfhaI34

warmup sprints
http://www.youtube.com/watch?v=DqIQbAzxUAE


nice job on dj's/sprints, i'd personally focus more on the first few steps on the sprints.. you're easing in then hitting some hard strides towards say ~7 yards (i forget, should have counted).. i'd try and generate that power on the first through third steps.. turn on maximally from nothing.

peace
Title: Re: Kingfish
Post by: Kingfish on December 01, 2010, 12:08:20 am
Tue
Nov 30, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+2
- 365 +4+4+3 Paused

* felt completely recovered after my extended morning nap today. (10-2pm).. did my squats a day early
* i was feeling really fresh and strong approaching the warm up sets.. 365x2 warmup was also paused. it was easy and form was smooth, solid and just right. must be the depth jump effect again. squats get stronger when i do light to moderate plyos. 
* 405 1st set.. first 3reps were 8/10 lift. 4th rep was a goodmorning at the 1/4 position.  9/10 lift. got very drained after that. got light headed and sleepy also. 24mins rest.
* 405 2nd set. 8.5/10 lift. did not push it because i plan to make more sets on the backup paused sets.
* i was expecting an easy 365 4repsx6-8sets.. i ran out at 3rd set.
* strength curve probably getting ready to go downhill. i did the same workout last week and made no progress today.. aside from the paused 365x2 on warmups.
* will do 405x2 on sunday. better diet and rest again.. and wed next week is another shot at 405x4 2-4sets.
* im already a week late based on my initial december plan. i messed up on sundays 405x3. should have stopped at 2 reps.

Title: Re: Kingfish
Post by: adarqui on December 01, 2010, 05:25:06 am
nice work man, why you lift a day early though, still lifting on sunday then ?
Title: Re: Kingfish
Post by: DamienZ on December 01, 2010, 06:29:12 am
Hey Kingfish, you told me to get some lifting shoes. When you switched shoes, did you immediately squat better or have you had to get used to it?
Title: Re: Kingfish
Post by: Kingfish on December 01, 2010, 09:13:13 am
nice work man, why you lift a day early though, still lifting on sunday then ?

still lifting on sunday. will make sure its a deload workout. probably just stop with warmup sets, or a single 405x2. plan is to get as much days off until wed next week while eating a lot more and resting better.

Hey Kingfish, you told me to get some lifting shoes. When you switched shoes, did you immediately squat better or have you had to get used to it?

i immediately narrowed my stance to shoulder width.. and squat same weight with better depth and a more comfortable form. im mostly lifting 6-8reps on 10RM weight at that time so i dont know if ud get the same effects if you use near max weights.
Title: Re: Kingfish
Post by: bball2020 on December 01, 2010, 01:18:27 pm
what kind of shoes do you wear?

How far do you point your feet out and why?

Did u always squat with this technique?

How long has VJ been your goal?


Sorry for all the questions!
Title: Re: Kingfish
Post by: Kingfish on December 01, 2010, 03:30:02 pm
what kind of shoes do you wear?
adidas ironworks 2
How far do you point your feet out and why?
almost straight up.. or about 5-10deg outwards
Did u always squat with this technique?
did wider when i used chucks just to break parallel but found it a lot more comfortable to sit on calves (oly shoes)
How long has VJ been your goal?
dunking two hands from a standstill was my goal.  not really very serious about being able to do it but the challenges of gaining vert keeps me interested. been doing it since 2006

Sorry for all the questions!
Title: Re: Kingfish
Post by: Kingfish on December 01, 2010, 09:57:14 pm
Wed
Dec 1, 2010

Speed
- 10yd sprints 4x3 2x1
- 18" Depth Jump 8x2 4x1
- SVJ + 3 step VJ x4

* just some light jump drills to get some speed. i feel my ankles starting to get sore. need to build up volume again. not used to impacts of landings. 3-4 weeks of these with volume and intensity cycling will get me jumping good again. will not max on jumps until im done with squat cycle.
* SVJs and 3 step VJs ~ 32-36" touched both palm to the rim. standing 2 hand reach is 90". 30" for both tips of fingers to touch rim, 36" to get both palm at rim level. 38" to get both wrist at rim.
Title: Re: Kingfish
Post by: Kingfish on December 05, 2010, 05:19:50 pm
Sun
Dec 5, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1

* warm up set 325x4 paused was a lot harder than usual. 365x2 paused was not so bad.
* single 405 warmup a 7.5/10 lift
* single 405 workset was very hard 9/10.  im into regression. cannot recover fast enough from multiple 405s. was planning a single or double 405 but i was not expecting it to be this tiring. i had to fight to get it. don't know if i set myself up good for the next workout.
* im getting the depth jump effect nicely though. ankles and knees feel solid and tight whenever i do some form for quick movement.
Title: Re: Kingfish
Post by: Kingfish on December 08, 2010, 12:28:25 am
Tue
Dec 7, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+3+2
- 365 x2

* BW at gym 192.8lbs. im not going to make 405x4 2-4sets without getting bigger legs (target ~194lb morning weight, 196 gym). i was strong for the 405x4 first set. stronger than last weeks. the 2nd set of 405, 3rd rep was not very hard but i would have burned out badly IMO if i pushed for 4 at this skinny weight.  i will get stronger little by little if i maintain this plan but upping my weight would be easier and faster.
* the 3rd set at 405 really showed me im not big enough to rep it consistently. a 3rd rep would have been an 9-9.5/10 lift. no chance of 4 rep there.
* the paused 365 2nd rep was already a 9/10 lift. 3rd rep would have pinned me.
* change of plan. need to go maintenance on sunday/tuesday while eating a little more carbs. 3cup/day to 3.5 along with more proteins.
* weekly depth jumps and jump drills tomorrow. im not getting DOMd as bad for the last couple of weeks due to low tonnage, im just burning out overall due to too much intensity/effort to make my 405reps. can't really squeeze out too much out of 192lbs.
Title: Re: Kingfish
Post by: Cloud3205 on December 08, 2010, 12:56:45 pm
Don't worry King, I am pretty sure I am not going to make 405x4 2-4sets unless I gain some more weight either.  (and also start taking vitamin S) hahaha
Title: Re: Kingfish
Post by: Kingfish on December 08, 2010, 10:17:40 pm
Wed
Dec 8, 2010

Jumps
- Jump rope drills, single leg / double leg
- 10 yard sprints  x4 (reps)
- depth jumps 18" / 24" alternate x4-6  <- this is awesome
- SVJs, 3 step VJs

* too much effort keeping track of the sets.. i just do it until i feel like my legs are not explosive anymore.
* waved depth jumps focused on quick transitions and good landing absorption.. not max height.
Title: Re: Kingfish
Post by: adarqui on December 09, 2010, 02:40:55 am
Don't worry King, I am pretty sure I am not going to make 405x4 2-4sets unless I gain some more weight either.  (and also start taking vitamin S) hahaha

vitamin S lol.










Wed
Dec 8, 2010

Jumps
- Jump rope drills, single leg / double leg
- 10 yard sprints  x4 (reps)
- depth jumps 18" / 24" alternate x4-6  <- this is awesome
- SVJs, 3 step VJs

* too much effort keeping track of the sets.. i just do it until i feel like my legs are not explosive anymore.
* waved depth jumps focused on quick transitions and good landing absorption.. not max height.


why awesome? made that 18's feel like complete cake?





Title: Re: Kingfish
Post by: Raptor on December 09, 2010, 03:35:55 am
How much Vitamin S would you recommend per day? Is there an overdose? What are adverse effects?
Title: Re: Kingfish
Post by: Kingfish on December 09, 2010, 09:19:22 am
18" DJ after a set at 24" makes force absorption and quick transition feel a lot faster and more solid.
Title: Re: Kingfish
Post by: Kingfish on December 12, 2010, 05:03:54 pm
Sun
Dec 12, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1

Jumps
- wave loaded jump squats 55/95 x4-8
- depth jumps 18/24  x2-4
- SVJ + 3 step VJ x2

* 405lb squat not very heavy today. 405x1 a 7.5/10 lift. BW at 194lbs (192.8lb empty). i was at 196-198 on wed-thurs.. probably due to extra liquids. weight stabilized back to 194ish. thought i would be 194in the morning by now with all the steaks i just ate.
* even with a heavier BW, im not able to progress workout to workout on my squat. i would really fight to get 3 reps on 405lb today, probably all out on rep3. either im just not as fresh (work thurs-sat) or i haven't recovered yet from last tuesday squats.  todays x1 is good warmup for tuesday.
* jumps were not so bad. 18/24" depth jumps for 4 weeks now is getting the muscles on top of my knees stiffer. takes more effort to stretch. not doing extra static stretches because a stiffer muscle make jumping at lot easier.
* will attempt 405x4 2-4 sets on tuesday followed by depth jumps 18/24 2-4reps x 8-10sets weds.

Title: Re: Kingfish
Post by: Raptor on December 12, 2010, 05:18:43 pm
How's your posture? Like you know, anterior tilt or posterior tilt or natural tilt? Any stiff muscles or overly flexible?
Title: Re: Kingfish
Post by: Kingfish on December 12, 2010, 05:52:18 pm
^ normal. flexibility is above average. can press upperbody/head on quads on hurdlers stretch.
Title: Re: Kingfish
Post by: Kingfish on December 14, 2010, 11:21:21 pm
Tue
Dec 14, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+4+2
- 365 2x2

* am BW 193.5lb. 405 2nd set, rep 4 a 8.5/10 lift. 405 set 3, did not bother going for rep 3. transition speed noticeably slower. lower back will take a beating if i push for rep3.
* back up paused reps 365s a 8.5-9/10 lift. no chance of rep 3 in either sets.
* ramping up depth jump volume tomorrow, 405x1 on sunday with some DJs, and another attempt at 405 4x4-6 next tuesday. wont even bother going 405 x4 2nd set if i dont feel stronger than today.
Title: Re: Kingfish
Post by: Kingfish on December 19, 2010, 04:33:44 pm
Sun
Dec 19, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]

Jumps
- Depth Jumps 18" x2-4

* BW getting close to 194lbs in the morning. felt strong but the lifts were harder than usual. i had to start with 135lb today because im stiff. 4 day rest from heavy lifting is very good for recovery but it takes effort to get my legs ready again.
* almost got pinned with rep 4 of 325 paused warmup. lol 365x2 paused was not as bad.
* 405x1 a 8.5-9/10 lift. this is a good sign. the workout following a hard delaod is usually a PR. i did not push for a 405x1 workset because legs were just not firing right today. i would have gotten pinned at 405x3 and 405x2 would be hard.
* today should be a good warmup for tuesdays 405x4 4x4-6sets. 
Title: Re: Kingfish
Post by: adarqui on December 20, 2010, 05:44:54 am
Sun
Dec 19, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]

Jumps
- Depth Jumps 18" x2-4

* BW getting close to 194lbs in the morning. felt strong but the lifts were harder than usual. i had to start with 135lb today because im stiff. 4 day rest from heavy lifting is very good for recovery but it takes effort to get my legs ready again.
* almost got pinned with rep 4 of 325 paused warmup. lol 365x2 paused was not as bad.
* 405x1 a 8.5-9/10 lift. this is a good sign. the workout following a hard delaod is usually a PR. i did not push for a 405x1 workset because legs were just not firing right today. i would have gotten pinned at 405x3 and 405x2 would be hard.
* today should be a good warmup for tuesdays 405x4 4x4-6sets. 

lol how u almost get pinned with 325?
Title: Re: Kingfish
Post by: DamienZ on December 20, 2010, 06:13:41 am
Sun
Dec 19, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]

Jumps
- Depth Jumps 18" x2-4

* BW getting close to 194lbs in the morning. felt strong but the lifts were harder than usual. i had to start with 135lb today because im stiff. 4 day rest from heavy lifting is very good for recovery but it takes effort to get my legs ready again.
* almost got pinned with rep 4 of 325 paused warmup. lol 365x2 paused was not as bad.
* 405x1 a 8.5-9/10 lift. this is a good sign. the workout following a hard delaod is usually a PR. i did not push for a 405x1 workset because legs were just not firing right today. i would have gotten pinned at 405x3 and 405x2 would be hard.
* today should be a good warmup for tuesdays 405x4 4x4-6sets. 

lol how u almost get pinned with 325?

adarq, thats possible... i got pinned with 135lb yesterday lol
Title: Re: Kingfish
Post by: Raptor on December 20, 2010, 06:15:42 am
adarq, thats possible... i got pinned with 135lb yesterday lol

I don't get it.
Title: Re: Kingfish
Post by: DamienZ on December 20, 2010, 06:32:30 am
adarq, thats possible... i got pinned with 135lb yesterday lol

I don't get it.

me neither.
Title: Re: Kingfish
Post by: Raptor on December 20, 2010, 09:56:04 am
How can you get pinned with 135 lbs?
Title: Re: Kingfish
Post by: DamienZ on December 20, 2010, 10:58:28 am
How can you get pinned with 135 lbs?

no focus at all and losing balance :headbang:
Title: Re: Kingfish
Post by: BMully on December 20, 2010, 03:46:53 pm
How can you get pinned with 135 lbs?

no focus at all and losing balance :headbang:

I'm guessing pinned means stuck?
Title: Re: Kingfish
Post by: aiir on December 20, 2010, 04:55:13 pm
How can you get pinned with 135 lbs?

no focus at all and losing balance :headbang:

I'm guessing pinned means stuck?
STUCK

nvm, continue
Title: Re: Kingfish
Post by: Raptor on December 20, 2010, 06:33:36 pm
I like to get my women pinned. Too bad I ain't got any.
Title: Re: Kingfish
Post by: adarqui on December 21, 2010, 06:13:11 am
Sun
Dec 19, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]

Jumps
- Depth Jumps 18" x2-4

* BW getting close to 194lbs in the morning. felt strong but the lifts were harder than usual. i had to start with 135lb today because im stiff. 4 day rest from heavy lifting is very good for recovery but it takes effort to get my legs ready again.
* almost got pinned with rep 4 of 325 paused warmup. lol 365x2 paused was not as bad.
* 405x1 a 8.5-9/10 lift. this is a good sign. the workout following a hard delaod is usually a PR. i did not push for a 405x1 workset because legs were just not firing right today. i would have gotten pinned at 405x3 and 405x2 would be hard.
* today should be a good warmup for tuesdays 405x4 4x4-6sets. 

lol how u almost get pinned with 325?

adarq, thats possible... i got pinned with 135lb yesterday lol

impossible......... stop trolling, LOL.
Title: Re: Kingfish
Post by: DamienZ on December 21, 2010, 08:25:11 am
Sun
Dec 19, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]

Jumps
- Depth Jumps 18" x2-4

* BW getting close to 194lbs in the morning. felt strong but the lifts were harder than usual. i had to start with 135lb today because im stiff. 4 day rest from heavy lifting is very good for recovery but it takes effort to get my legs ready again.
* almost got pinned with rep 4 of 325 paused warmup. lol 365x2 paused was not as bad.
* 405x1 a 8.5-9/10 lift. this is a good sign. the workout following a hard delaod is usually a PR. i did not push for a 405x1 workset because legs were just not firing right today. i would have gotten pinned at 405x3 and 405x2 would be hard.
* today should be a good warmup for tuesdays 405x4 4x4-6sets. 

lol how u almost get pinned with 325?

adarq, thats possible... i got pinned with 135lb yesterday lol

impossible......... stop trolling, LOL.

i wish i would be trolling lol, it really happened :-X
Title: Re: Kingfish
Post by: Kingfish on December 21, 2010, 10:58:10 pm
lol how u almost get pinned with 325?

pause at the bottom took longer than normal. stretch at the hams and lowerback was good. concentric not very explosive.
Title: Re: Kingfish
Post by: Kingfish on December 21, 2010, 11:17:36 pm
Tue
Dec 21, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 4x2, 3x1
- 365 2x2

* made little progress from last week. BW at morning at 194.5lb. not yet feeling the effect of heavier bodyweight. need more time.
* Paused 365 maxed at 2 reps. 3rd rep is not possible.
* i've been doing 405x4 (including todays workout) for 7 times already since Nov 24.  405x4 not yet repeatable for 4+ sets. once i go past 405x4, 4sets.. its usually a sign that i got a lot stronger.  time for more depth jumps tomorrow. low tonnage squats not really getting me DOMd. just CNS drained - nothing that sleep cant repair.
* i have vid of 405x4 set 2. weight shifted more forward than usual. form not really the best.

405x4
http://www.youtube.com/watch?v=yK6cuwMWoBI



Title: Re: Kingfish
Post by: DamienZ on December 22, 2010, 04:44:45 am
nice :ibsquatting:

lol @ the girl in the background doing clean & press :wowthatwasnutswtf:
Title: Re: Kingfish
Post by: adarqui on December 23, 2010, 06:24:38 pm
Tue
Dec 21, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 4x2, 3x1
- 365 2x2

* made little progress from last week. BW at morning at 194.5lb. not yet feeling the effect of heavier bodyweight. need more time.
* Paused 365 maxed at 2 reps. 3rd rep is not possible.
* i've been doing 405x4 (including todays workout) for 7 times already since Nov 24.  405x4 not yet repeatable for 4+ sets. once i go past 405x4, 4sets.. its usually a sign that i got a lot stronger.  time for more depth jumps tomorrow. low tonnage squats not really getting me DOMd. just CNS drained - nothing that sleep cant repair.
* i have vid of 405x4 set 2. weight shifted more forward than usual. form not really the best.

405x4
http://www.youtube.com/watch?v=yK6cuwMWoBI





 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:

very nice!









nice :ibsquatting:

lol @ the girl in the background doing clean & press :wowthatwasnutswtf:

she's the next pyrros dimas chill out.
Title: Re: Kingfish
Post by: Kingfish on December 26, 2010, 02:16:46 pm
Sun
Dec 26, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1

* empty BW 194.5lbs. maintaining 194.5lb consistently now. the lifts are easy today. i had saturday off and that extra day of rest made a difference. i could have gone for my work sets of 4reps but getting to the gym at 8am without a strong pre-workout breakfast/dinner is not a good idea.
* next workout is on tuesday. skipped jumps today. want to get 425x2-4 soon and just focus on jumps after that.
Title: Re: Kingfish
Post by: Raptor on December 26, 2010, 02:29:31 pm
Any jumping fluctuations lately (inches gain or lost)?
Title: Re: Kingfish
Post by: Kingfish on December 26, 2010, 02:42:44 pm
^ repeatable sub-max jumps are higher and easier. i dont go for max jumps without some sort of squat delaod.  its either the low intensity 18/24" DJ, or the added leg mass, or both..  i can grab rim with both hands consistently and with less effort.

if i need to really put effort in grabbing rim with 2 hands and miss it for a couple of attempts - thats the sign i look for that im not explosive. so far i can always grab rim even on first rep.. so im happy with my jumps. id say repeatable 34-36" while doing 405s.
Title: Re: Kingfish
Post by: Raptor on December 26, 2010, 03:12:17 pm
Yeah it will be interesting on how you react to an eventual deload... it could work either as a gain or actually a loss in power (according to Pfaff).
Title: Re: Kingfish
Post by: Kingfish on December 26, 2010, 03:24:26 pm
^ yes. IMO, i jump a lot better 1-2days from a squat workout as long as its not one of those 40+ with 6-8reps. moderate to high intensity DJs with a good workout plan should really work well for me while in a strength maintenance(1-2reps).

Title: Re: Kingfish
Post by: Raptor on December 26, 2010, 04:12:41 pm
Have you tried ISO stim yet?
Title: Re: Kingfish
Post by: adarqui on December 26, 2010, 08:23:41 pm
Sun
Dec 26, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1

* empty BW 194.5lbs. maintaining 194.5lb consistently now. the lifts are easy today. i had saturday off and that extra day of rest made a difference. i could have gone for my work sets of 4reps but getting to the gym at 8am without a strong pre-workout breakfast/dinner is not a good idea.
* next workout is on tuesday. skipped jumps today. want to get 425x2-4 soon and just focus on jumps after that.

why not rotate based on fatigue, instead of a 7 day period? A few of these sessions lately, you rest one extra day and come back very strong.. should just rotate through without woring about wed/sun etc.

?



^ repeatable sub-max jumps are higher and easier. i dont go for max jumps without some sort of squat delaod.  its either the low intensity 18/24" DJ, or the added leg mass, or both..  i can grab rim with both hands consistently and with less effort.

if i need to really put effort in grabbing rim with 2 hands and miss it for a couple of attempts - thats the sign i look for that im not explosive. so far i can always grab rim even on first rep.. so im happy with my jumps. id say repeatable 34-36" while doing 405s.


nice!!!!
Title: Re: Kingfish
Post by: Kingfish on December 27, 2010, 04:30:34 pm
Quote from: ADARQUI
why not rotate based on fatigue, instead of a 7 day period? A few of these sessions lately, you rest one extra day and come back very strong.. should just rotate through without woring about wed/sun etc.

i can only workout between sun-wed because i work the other half of the week. im sure my muscles are well recovered after 4 days of rest specially with the sub 20rep routines with only 4 reps/set. the sundays workout is a warmup session. i prefer to over rest than to over train. :P

Quote from: Raptor
Have you tried ISO stim yet?

no plans. whatever im doing right now still works.  :headbang:
Title: Re: Kingfish
Post by: Kingfish on December 28, 2010, 09:34:20 pm
Tue
Dec 28, 2010

Squats
[185,225 x6][275x4][325x2][365,385,405 x1]
- 405 4x2
- 365 6x8 (non-paused)

* cut down a bit on the warm up reps. legs firing good from sundays sets. saved the reps for the work sets.
* 405 2nd set rep 4 was a goodmorning squat. legs feel strong. rep 1-2 a 7/10 lift. rep 3 an 8.5/10. rep 4 a 9/10. no chance of rep 5. lowerback will collapse forward. legs where pushing good on rep 4 but the torso is not rigid anymore. decided to stop with 405s. save the lowerback unneeded beating. will use workout for something else that IMO will be more productive - will go for volume/tonnage. a 405 set3 3-4 reps would have been possible but it would be ugly and really draining.
* decided not to go with back up paused reps because those are lowerback intensive also.
* 365 rep 1-4 a 7/10. rep 5 a 7.5/10. rep 6 an 8.5/10. rep 7-8 possible but most likely compromise upright torso. 365 was easy. could have gone for 8 reps but might not get as much tonnage if i did it. need to build up tolerance for high volume gradually too.
* ate 3-4 cups (per serving) of whey 3 times within the 365 sets.  i probably killed 1/3 of the tub in that workout. have work tomorrow. cannot be immobile. took my time between sets. some are 22-24mins and climbed to 28-32mins because i was not feeling it yet. after 8sets without a hint of leg cramps, i could have made 10-12 sets. didn't have enough time to do all that.  :P

4cups whey + as little water so i dont get full =

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture401.jpg)


3-4 cups of that feeds these:

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture403.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture404.jpg)

heres me camping at the gym for half a day completing my squat marathon.. main gym closed for holiday. went to back up gym.

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture402.jpg)



 
Title: Re: Kingfish
Post by: Leonel on December 29, 2010, 04:18:35 am
Wtf? up to 32min rest between the squat sets? That doesn't make ANY sense to me haha... your workouts have to take like 3-4 hours, what do you do in between sets, just hanging around in the gym?  :P Very strong squats and quads though!
Title: Re: Kingfish
Post by: adarqui on December 29, 2010, 05:58:53 am
MIGHT WANNA STEP UR VMO GAME UP KINGFISH.

SINCERELY,

VMO JESUS.






ya man i love drinking protein shake in between squat sets, i only down bits of one shake not like what you did, but it REALLY helps compared to when I don't do it.. i calm down quicker, recovery faster, and feel less jittery.

nice pics

pc
Title: Re: Kingfish
Post by: adarqui on December 29, 2010, 05:59:33 am
Wtf? up to 32min rest between the squat sets? That doesn't make ANY sense to me haha... your workouts have to take like 3-4 hours, what do you do in between sets, just hanging around in the gym?  :P Very strong squats and quads though!

32min rest between sets is basically 4 workouts.. he did 4 workouts etc.

seriously, 30+min rest is considered another workout, nothing wrong with it either lol..

peace
Title: Re: Kingfish
Post by: Raptor on December 29, 2010, 07:00:34 am
ya man i love drinking protein shake in between squat sets, i only down bits of one shake not like what you did, but it REALLY helps compared to when I don't do it.. i calm down quicker, recovery faster, and feel less jittery.

nice pics

pc

I'd puke it out. For example, I once drank a glass of protein powder like 1 and a half hours before my workout. Guess what? When I squatted 120x5, I just felt it coming up my throat (literally). It just stopped right before going out (I was wearing a belt by the way).
Title: Re: Kingfish
Post by: adarqui on December 29, 2010, 09:23:42 pm
ya man i love drinking protein shake in between squat sets, i only down bits of one shake not like what you did, but it REALLY helps compared to when I don't do it.. i calm down quicker, recovery faster, and feel less jittery.

nice pics

pc

I'd puke it out. For example, I once drank a glass of protein powder like 1 and a half hours before my workout. Guess what? When I squatted 120x5, I just felt it coming up my throat (literally). It just stopped right before going out (I was wearing a belt by the way).

maybe you should try drinking protein prior to lifting (hour before), more often.. you just weren't used to it.. just because you had a bad encounter the first time doesn't mean it'll always be like that, your "gut" will adapt.
Title: Re: Kingfish
Post by: Raptor on December 30, 2010, 06:15:49 am
I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...
Title: Re: Kingfish
Post by: DamienZ on December 30, 2010, 08:36:46 am
I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...

why not man up?
Title: Re: Kingfish
Post by: Raptor on December 30, 2010, 10:32:14 am
I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...

why not man up?

?
Title: Re: Kingfish
Post by: adarqui on December 30, 2010, 11:54:27 pm
I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...

why not man up?

x2

i mean, a protein shake 1 hour before lifting shouldn't make you puke, even if you wear a belt etc..

i drink milk + protein while dunking, squatting, sprinting, etc, shit feels great :F

i knew a few pukers though, they would puke all of the time, extremely lean though, not really anorexic though, those kids had some serious muscle for their age/height, just really lean and puked once every time we had them do conditioning.

pc
Title: Re: Kingfish
Post by: Kingfish on January 01, 2011, 04:23:29 pm
Sat
Jan 1, 2011

Squats - Light
[185,225 x6][275x4][325x2][365,385,405,425 x1]
- 385 4x2

* no work for today. decided to hit the gym before my legs get too rested again from inactivity (last workout tuesday). 3 days rest is good enough. i'm usually my strongest 2 days after a light squat day.
* added 425 to warmup set to prime the 385 volume sets. didn't work as good as i thought. 385 was still heavy. hopefully its due to the extended rests. i'm planning a 385 6x4 for next tuesday. 385x6 today is impossible without a goodmorning rep for the last 1-2 reps.
* either i suck it up and go 365 8x4 or hopefully im a lot stronger next workout than today and make the 385 6x4-6. the 425 rep was ok. torso very upright. could have added another 10-20lbs and still make a solid rep.
Title: Re: Kingfish
Post by: Kingfish on January 04, 2011, 12:07:57 am
Mon
Jan 3, 2011

Squats - Volume
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 6x6

* cut down on warmup reps a little more. 1 day rest from sat squat and legs are firing nicely. hesitated on going to gym today. thought 385 4x2 last sat may need more recovery time. got good sleep mid day and decided to go for it.
* 425 was a lot easier today. so as the 405. felt like im ready to bust out a 405x6 the way it felt light on my back. sticked to the plan of volume sets. either 365 x8 or 385x6 depending on how strong i feel. went with 385.
* was aiming for 385 6x8 but at set 6 rep 6, spinal erectors were shot. it was a goodmorning rep but legs were still strong - i got the rep. lower back was really bloated right there.
* BW at gym - 194.5lb. BW empty - 192.5 ish. high volume squats burn lots of calories. i feel strong but my weight got depleted. lol.
* 385 36reps is a double bodyweight squat. not hard at all. was thinking of making a vid for darqui of a back up 325 x20. forget that. weights too light. i prefer to stick with 80ish % of 1RM. 70% is not going to cut it. it will be a 10-12RM pushed to 20. i prefer to use ~ 85% (385lb) ~ 5RM if piston repped and pushed for a 6rep multi sets. it will give  similar or more beating while using a noticeably heavier weight on the bar. or i just wussed out.  :P
* workout time - 3pm to 8:20pm. camped again. 2-3 workout without the high volume depth jumps. squats got a lot better. after i cut these volume reps, hopefully il peak nicely and end these squats. im getting tired..



Title: Re: Kingfish
Post by: adarqui on January 04, 2011, 05:03:19 am
Mon
Jan 3, 2011

Squats - Volume
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 6x6

* cut down on warmup reps a little more. 1 day rest from sat squat and legs are firing nicely. hesitated on going to gym today. thought 385 4x2 last sat may need more recovery time. got good sleep mid day and decided to go for it.
* 425 was a lot easier today. so as the 405. felt like im ready to bust out a 405x6 the way it felt light on my back. sticked to the plan of volume sets. either 365 x8 or 385x6 depending on how strong i feel. went with 385.
* was aiming for 385 6x8 but at set 6 rep 6, spinal erectors were shot. it was a goodmorning rep but legs were still strong - i got the rep. lower back was really bloated right there.

WHOA, SICK!!!!!!!!!!! 425 x 1

nice man



Quote
* BW at gym - 194.5lb. BW empty - 192.5 ish. high volume squats burn lots of calories. i feel strong but my weight got depleted. lol.
* 385 36reps is a double bodyweight squat. not hard at all. was thinking of making a vid for darqui of a back up 325 x20. forget that. weights too light. i prefer to stick with 80ish % of 1RM. 70% is not going to cut it. it will be a 10-12RM pushed to 20. i prefer to use ~ 85% (385lb) ~ 5RM if piston repped and pushed for a 6rep multi sets. it will give  similar or more beating while using a noticeably heavier weight on the bar. or i just wussed out.  :P
* workout time - 3pm to 8:20pm. camped again. 2-3 workout without the high volume depth jumps. squats got a lot better. after i cut these volume reps, hopefully il peak nicely and end these squats. im getting tired..

LOL!!!

i can't talk shit, my workout has been going on for 2 hours and 3 minutes currently, one more set ;d
Title: Re: Kingfish
Post by: Kingfish on January 09, 2011, 10:34:37 pm
Sun
Jan 9, 2011

Squats - Light
[135,185x6][225,275x4][325x2][365,385,405,425 x1]

* 5 days of full rest from mondays volume loading. legs fully recovered. legs did not fire nicely. felt strong but was not able to lift properly. 425x1 was a goodmoning. did not feel that heavy but it was an ugly rep. did not bother doing more because lowerback took a beating with that single.
* BW gym at 196.5lb. BW morning 194.5lb. maintaining weight consistently now for 3+ weeks.
* had a swelling right foot which got really bad from wed-fri but got better yesterday. swelling was still bothering me this morning so i pushed the light squat workout for PM after another set of NSAIDS and good sleep. swelling decreased but it was still making me limp. had to wear Ironworks 3 because it had a looser fit.
* next tue squats will be a 405 4x4-6. that should be doable now after mondays 385 6x6.


425x1
http://www.youtube.com/watch?v=gdXX_Q20c9M
Title: Re: Kingfish
Post by: Kingfish on January 11, 2011, 12:07:29 am
Mon
Jan 10, 2011

Squats
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3 3x1

* i was feeling really strong on the first 1-3 sets. lost tightness on 3rd rep of set4. it was a goodmorning rep. called it a day.
* will do more jumps now but i still can change my mind. squat is not going to improve by much any time soon. did not get too tired today. will probably do speed work tmrw.
* thinking go doing a 425x1, 405x2, and 385x4-6rep as maintenance while i build up volume and intensity on jumps.
Title: Re: Kingfish
Post by: LBSS on January 11, 2011, 09:30:47 am
hahaha bosu ball man rules. you should try to make sure he gets a cameo in all your videos.
Title: Re: Kingfish
Post by: Kingfish on January 11, 2011, 11:02:00 pm
Tue
Jan 11, 2011

Jump Squats
[55x6][95x6][55x8][95x6][55x8]
- 135x6-8 / 55x8, 4sets
* 1rep = 2 jumps

Jumps
- SVJ, 3step VJ x 4-6reps. 2-3 sets

* first time i used 135lb (30%RM) for jump squats. i was expecting to reset after landing but turns out i can rhythmic jump with it.
* 1 rep on jump squat equals 2 jumps. it gets hard to track reps after 10 reps if you count 1 rep a jump. jumps happen fast. focusing on quick transitions on the heavy reps and after i got really warmed up.. i focused also on jump height + quick transitions on the 55lb sets. worked really good. will vid next time. looks like i was getting 18-24" max SVJ with the 55lbs.. lol.
* thats a lot of jumps but i was not really burned out after the squat jumps. svjs were 2 hand rim grabs ~ 30-32", and the 3step maxed at ~ 37". half of red box. there is a black foam protection thing at the side of the rim i always use for my jump practice. i was touching 2-3 inches above it max.  i did the svjs last thats. jumps begin to suck. called it a day



Title: Re: Kingfish
Post by: BMully on January 11, 2011, 11:06:36 pm
* first time i used 135lb (30%RM) for jump squats.
You say that so casually lol.. That's pretty Boss mode
Title: Re: Kingfish
Post by: Raptor on January 12, 2011, 03:10:05 am
So you do Lance's reactive 1-2 jump? First a small jump and then an all-out rebound jump and then reset and repeat?
Title: Re: Kingfish
Post by: Clarence on January 12, 2011, 05:14:06 am
Quote
svjs were 2 hand rim grabs ~ 30-32"

Wouldn't you have to be getting higher for that?  Or is your 92" reach measured with a 2 hand reach rather than 1?

Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?
Title: Re: Kingfish
Post by: adarqui on January 14, 2011, 02:18:55 am
Quote
svjs were 2 hand rim grabs ~ 30-32"

Wouldn't you have to be getting higher for that?  Or is your 92" reach measured with a 2 hand reach rather than 1?

x2, i owulnd't be able to2h and grab with 30", with 32" ya, but myreach is 95".

kingfih has googogogadget arms.



Quote
Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?
Title: Re: Kingfish
Post by: Kingfish on January 15, 2011, 06:18:57 pm
Sat
Jan 15, 2011

Squats - Light
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 4x1

Jump Squats - Wave Loaded
[55,95 x6-8]
- 135 x6-8
- 55 x6-8

Jumps
- 3step VJ x 4-6reps. 2-3 sets

* BW 194.5lb
* 425x1 at lot better than last weeks 425x1 coming off long recovery days. i will be a lot stronger for tmrw or mondays squats, but for a light day.. today was not so bad. felt good today, i did a 385x4. i usually end a light squat day at top set x1 if legs are not firing right.
* max touch on 3-step VJs is 1-2 inches above the black foam thing on the backboard. figure out my e-stat jump. i don't have a vid yet. last jump workout, i got 2-3inches above the same foam. thought it could be a 37-38" jump.

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture413.jpg)


Title: Re: Kingfish
Post by: Kingfish on January 15, 2011, 06:19:56 pm
Quote from: RAPTOR
So you do Lance's reactive 1-2 jump? First a small jump and then an all-out rebound jump and then reset and repeat?

no. i do wave loaded rhythmic quarter squat jumps starting with 1-2 sets of 55x6-8, ramping up weight with 95x6-8, then a heavy set of 135x6-8 focusing on quick and solid transitions. wave down to 55lb again and do quicker transitions. up to 135 and down to 55. when im 2-3 sets into the waveloads and legs are warmped up nicely, i go for max jump height also on the 55sets.

Quote from: CLARENCE
Wouldn't you have to be getting higher for that?  Or is your 92" reach measured with a 2 hand reach rather than 1?
Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?

92" is a single hand reach. 90 is a double hand. yes.. 32" would be 2 inches above rim with both hands. 30 is a missed grab but touch nontheless.  i messed up smolov because i focused too much on rest and recovery sleep. didn't thought diet was also a big factor. gained 30-40lbs on my squat but got too tired at the end.

Title: Re: Kingfish
Post by: Raptor on January 16, 2011, 05:06:37 am
Well I was thinking you're not that efficient reactive-wise so you might maximally benefit from the 1-2 jump squat. I think that's the best way to use jump squats since you can do consecutive jumps and all that with your bodyweight at your reactive efficiency and be effective anyway, but when you use weights I think you'd benefit a lot better from the 1-2 jump squat.

That little hop with the bar and the landing from that (first jump) will do a lot to activate your muscle fibers for the 2nd jump which is maximal and you can focus on the landing from the 1st jump to make sure you get proper landing mechanics every time you do your 2nd jump. I really believe it could help you a lot, I'm currently doing them and it's great.
Title: Re: Kingfish
Post by: Kingfish on January 16, 2011, 04:48:04 pm
Sun
Jan 16, 2011

Jump Squats - Wave Loaded - Light
[55,95 x6-8]
- 135 x6-8 x1
- 55 x6-8 x4

Jumps
- 3step VJ x 4-6reps
- SVJ x 4reps

* repetitive 38-39" on 3 Step VJ. 36-37" on SVJs. i will rest good today and tomorrow.. i will bust out a 385 6x8sets. the jump squat volume will intensify slowly. i still want to vid a 405x6 before i switch to squat maintenance with a lot of jump/speed drills.

some pics and vids from today:

3 Step 38"
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture416_0001.jpg)

3 Step 39"
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture416_0002.jpg)

36" SVJ
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture417_0001-1.jpg)

011611 Jump Drills
http://www.youtube.com/watch?v=7VBLC5DbYTg

Title: Re: Kingfish
Post by: ghettoracer on January 16, 2011, 05:31:45 pm
awesome looking stills.  since you're about my frame/reach your stats and photos are highly motivation for me.  when 1 day i get closer to your squat numbers (hopefully in 1.5-2 years) i hope i will have 35+" standing too.  i hope to hit 1.5x atg squats before mid 2011.  :-)  do you remember typically how fast your squats numbers go up and your training frequency then?  or, what method/schedule seem to have been the more efficient gains...
Title: Re: Kingfish
Post by: Kingfish on January 16, 2011, 06:00:29 pm
awesome looking stills.  since you're about my frame/reach your stats are photos are highly motivation for me.  when 1 day i get closer to your squat numbers (hopefully in 1.5-2 years) i hope i will have 35+" standing too.  i hope to hit 1.5x atg squats before mid 2011.  :-)  do you remember typically how fast your squats numbers go up and your training frequency then?  or, what method/schedule seem to have been the more efficient gains...

thanks.

IIRC, i was aiming for an 8x4 2x a week before i add another 10lb. if i get 225 8reps of 4 complete, the next workout is a 235 6x4-6.. then grind it out again until i get all 8x4. i still follow the same lifting pattern. only difference is the recovery times are a lot longer. stay in the 6-8reps. those will add mass to you legs.

goodluck on your training and eat well. all the squat workout is nothing if you dont eat good.
Title: Re: Kingfish
Post by: ghettoracer on January 16, 2011, 06:10:02 pm
by eating good do you mean getting enough more protein mainly?  my diets are overall pretty good.  hardly any vice.  also, for you did when you gain mass were you able to minimize fat gains or did both come at the same time and you worked the fat off later?
Title: Re: Kingfish
Post by: Kingfish on January 16, 2011, 06:21:48 pm
by eating good do you mean getting enough more protein mainly?  my diets are overall pretty good.  hardly any vice.  also, for you did when you gain mass were you able to minimize fat gains or did both come at the same time and you worked the fat off later?

high protein,  good fat, water
moderate carbs (maintenance for me now at 194lb is 2.5-3 cups rice/day.. 3-4 when im trying to add mass)

dont worry about the fat gain. when you lower carbs and maintain a high enough tonnage... your body will burn calories easily.
Title: Re: Kingfish
Post by: adarqui on January 18, 2011, 02:33:39 am
with those 135 lb pogo-jumpsquats, you were feeling lots of calf? i like going lighter and really focusing on more of an ankle rebound.
nice pics
pC

Title: Re: Kingfish
Post by: Kingfish on January 18, 2011, 02:42:48 pm
with those 135 lb pogo-jumpsquats, you were feeling lots of calf? i like going lighter and really focusing on more of an ankle rebound.
nice pics
pC


soreness after 2-3 workouts of jumps were mostly at the lower 1/3 of my quads.. some lowerback and very little on the calves. aiming for max jump height gets calves sore.. but with quick transitions.. the damage is usually towards the muscles on top of my knees. skipped squats yesterday because the soreness was still there. probably lift this afternoon
Title: Re: Kingfish
Post by: Kingfish on January 18, 2011, 11:56:48 pm
Tue
Jan 18, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3, 3x1

* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.

Title: Re: Kingfish
Post by: Dreyth on January 19, 2011, 08:12:58 am
I think within 7 months you can be at a 2.5x bw squat. That's this summer man. Crazy.
Title: Re: Kingfish
Post by: adarqui on January 20, 2011, 05:14:25 am
Tue
Jan 18, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3, 3x1

* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.



 :headbang:

beast
Title: Re: Kingfish
Post by: Kingfish on January 22, 2011, 03:50:56 pm
Sat
Jan 22, 2011

Squats - Light
[135,185x6][225,275x4][325x2][365,385,405,425 x1]

* no work set. up to 365x1 paused reps. 385 was heavy. 405 a little better. 425 was a half goodmorning. didn't bother doing 385x4. saved it for tmrw. sunday plan - 405 4x4-6 or a 405x6.. tmrw might be the day.
Title: Re: Kingfish
Post by: Kingfish on January 23, 2011, 06:27:21 pm
Sun
Jan 23, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1, 1x1

* did not do the top 425x1 single because yesterday it hammered my back pretty good. also stopped the paused reps at 325x2. 365 and up were regular reps. legs were firing nicely. form was solid.
* 405x5 - i screwed the 3rd rep. bar shifted too much forward. tiptoed on the way up partially. shit. 4th rep is ok.. but the correction i did for ugly rep 3 probably burned more energy than needed. since i was still feeling strong.. i went for rep 5 and hopefully rep 6.
* rep 5 is a half goodmorning. legs were pushing good but the torso is just shot. this is fatigued induced form breakdown. not cool at all.
* it felt like i still have the strength for a 3x2-4sets after the first set. legs were still strong pushing out of the hole but the torso is beat already. rep 1 was hard for the spinal erectors.
* i was capable of 405 4-6 sets today. the single 405x5 with an ugly 3rd rep really drained me. 405 is not that heavy but still not light enough were i can correct form errors by muscling the rep. im calling it quits for now. i will not try to PR the 405. having a shot lower back is the signal for me to deload and let the body catch up. im doing more speed now with probably a 405x2-3reps as maintenance.
* it would have been a lot better if i got a 405x6 but without gaining more BW, it would take a near perfect 6 reps to pull it off.. not today. i was 192.5lb in the morning today.
* more high frequency jump squats, jump drills and squat maintenance.. while keeping BW in the 188-192 range.

405x5
http://www.youtube.com/watch?v=IWiOKP3MAa0


Title: Re: Kingfish
Post by: adarqui on January 24, 2011, 02:04:49 am
very nice 405 x 5
Title: Re: Kingfish
Post by: Kingfish on January 24, 2011, 11:02:32 pm
Mon
Jan 24, 2011

Jump Squats - Wave Loaded - High Volume
[55,95,135 x 8-16reps]
- 55, 135 8x 8-20reps

Jumps
- 3step VJ x 4-6reps

* lowerback stiff from yesterdays bad squat form, but not sore enough for me to skip a workout. quads are surprisingly DOMd from a single 5x1 yesterday.
* still trying to find a comfortable rep range.. some sets of 55lb feel like im already not bouncy after the 8th rep, some go up to 20 reps. i cut the sets when the jumps are not as solid and bouncy. 135 max at 12reps.
* i can do 55lbs up to 20 reps with good bounce. i will play around with 55 / 135 for now. let me see how the soreness from these jumps go.
* i was able to get 1" above black foam today. goal is to get my wrist above it. SVJs are higher after i do multiple 3step VJs as warmup.
* work set volume - 8sets for the 55 (~110reps) and 8 also for the 135. (~80). just a guess. i really had no plan of logging all those numbers.  workout time is 4-7pm. took my time resting after the 135/55 combo.
Title: Re: Kingfish
Post by: Kingfish on January 26, 2011, 06:54:52 pm
Wed
Jan 26, 2011

Jump Squats - Wave Loaded - Light
[55,95,135 x 14-16reps]
- 135 16x2
- 55 16-18x4

Jumps
- 3step VJ x 4-6reps

* still have the jump-induced DOMs from mondays drills but not as bad as it felt yesterday.
Title: Re: Kingfish
Post by: Kingfish on January 28, 2011, 09:41:36 pm
Fri
Jan 28, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365 1x5][385 1x2][405 1x3]

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 lb resistance
8x 3114 watts peak
8x 2990 watts peak
http://www.keiser.com/products/air300/squat.html

* i thought that doing more singles at 365 will make me lift the heavier sets better (after 4 non-squat days). didn't work. even though it made the last few singles of 365 smoother, the 385s and 405s were very heavy. it would be an all out effort just to get 3 reps on 405 at this state. tmrw is an easy 405 4x6-8 after a warmup day like this.
* Used the keiser air resistance power squat machine. it gives me a workout with high concentric output without burning me out because there is no momentum on the resistance during the decent. peak power is displayed together with percentage of that max power output per reps. i try to be within 90%+ of the peak output of set. terminate set if i do sub 90s.
Title: Re: Kingfish
Post by: Kingfish on January 29, 2011, 09:54:08 pm
Sat
Jan 29, 2011

Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405 x1]
- 405 2x2

* quick 8min break between the 405 doubles. i was lifting a lot better than yesterday but not strong enough to get an easy 4 reps on 405. its either the fatigue from the all out 405x5 last week, or the high volume jumping / explosive lifting ive been doing lately.

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 4x8-10

* will update the previous entry. after looking at the vid, i was doing explosive 1/4s.. not any close to being a 1/2 squat.
* first quarter squat setting feels too high. did another set with a lower setting. i get my glutes to explode nicely at this depth.

Jumps
- 3 Step VJ x4-6

405x1 Paused Rep
http://www.youtube.com/watch?v=161tBGhn18Y

Explosive 1/4 + Jump Drills
http://www.youtube.com/watch?v=zi9dkFU3oGQ

3 Step 37-38"
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture427_0001.jpg)

Ballistic 1/4s
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture426_0001.jpg)
Title: Re: Kingfish
Post by: Clarence on January 29, 2011, 11:56:52 pm
That paused 405 is sick!
Title: Re: Kingfish
Post by: adarqui on January 31, 2011, 06:11:20 am
That paused 405 is sick!

x2, that is ridiculous
Title: Re: Kingfish
Post by: Kingfish on February 01, 2011, 11:48:33 pm
Tue
Feb 2, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x1

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 3248
- 8x 3327
- 10x 3268
- 10x 3240

* did not have my camera so i took pic with iphone. hard to tell from angle but im trying to be above parallel, and below a 1/4.. for a 1/2 squat form.
* power output is higher in this depth. glutes were really firing. 1/2 squating not as bad as i thought. i can really feel the upper knee muscles and glutes tight right now. will experiment also with a lower depth but IMO, if i go parallel or below, the power output will go down due to increased time using greater ROM.
* i really thought i was at peak power at the 1/4 squat because form felt good. it was awkward to be dropping almost parallel without anything to catch.. and then ballistically rebound. hate lance for being right again.

as comparison from previous ballistics:

1/4 squat Sat Jan 29, 2011
- 6x 2961
- 8x 2851
- 8x 3066
- 10x 2982

1/4 squat
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture426_0001.jpg)

1/2 Squat
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0093.jpg)
Title: Re: Kingfish
Post by: Raptor on February 03, 2011, 04:55:50 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:
Title: Re: Kingfish
Post by: DamienZ on February 03, 2011, 09:58:45 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol
Title: Re: Kingfish
Post by: Raptor on February 03, 2011, 11:09:15 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".
Title: Re: Kingfish
Post by: DamienZ on February 03, 2011, 02:15:41 pm
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".

Because he could be a better one-legged-jumper. Doesn't matter how he increases his strength.
Title: Re: Kingfish
Post by: Raptor on February 03, 2011, 04:32:22 pm
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".

Because he could be a better one-legged-jumper. Doesn't matter how he increases his strength.

Does his body structure make you think he's a better one leg jumper than two leg jumper? Has his recent journal or videos made you think that?
Title: Re: Kingfish
Post by: DamienZ on February 03, 2011, 06:45:41 pm
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".

Because he could be a better one-legged-jumper. Doesn't matter how he increases his strength.

Does his body structure make you think he's a better one leg jumper than two leg jumper? Has his recent journal or videos made you think that?

it was just a comment to your "bilateral training guy <-> one-leg vert" comment ;)
Title: Re: Kingfish
Post by: Kingfish on February 06, 2011, 08:39:24 pm
Sun
Feb 6, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 2949
- 6x 3036

* 4 day rest - fully recovered and detrained at the same time. lifts were heavy.
* ballistic 1/2s - power output max for today did not even break into the 3200s. did not do too much. just enough to prime myself for tomorrow.
Title: Re: Kingfish
Post by: BMully on February 07, 2011, 01:38:49 am
just a question. Is all you do are squats, this machine thing, and jumps? do you do upper body? warmup? other lifts? lunges maybe?

I'm just trying to figure it out bro..respect for how far along you have gotten
Title: Re: Kingfish
Post by: Kingfish on February 07, 2011, 02:10:43 am
^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.
Title: Re: Kingfish
Post by: BMully on February 07, 2011, 02:14:50 am
^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.
so nothing much else? you just maintain that level oh the GHR, Dip, and situp?  So I take it you are just working at vertical jump and squat with nothing else of interest. Do you do smolov?
Title: Re: Kingfish
Post by: Dreyth on February 07, 2011, 11:58:40 pm
I love the 90% focus on the stuff that gives 90% of the gains in the weight room. Squats. What Kingfish is doing is giving him the most bang for his buck imo. I stopped deadlifting like a year ago when I saw that it wasn't translating into my SVJ or RVJ and just stuck with squats 2-4x a week. I go pretty deep though, so I still have plenty of glute and ham work.
Title: Re: Kingfish
Post by: Kingfish on February 08, 2011, 12:15:13 am
^  :headbang: :headbang: :headbang:
Title: Re: Kingfish
Post by: Kingfish on February 08, 2011, 12:42:10 am
Mon
Feb 7, 2011

Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2, 2x2

Explosive 1/2 Squats
- 225 8x2
- 325 6x1
- 225 8x1

Jump Drills
- SVJ x6-8
 
* rep 4 of 405 2nd set already a goodmorning. did not bother beating up the back some more and stopped at 2 reps for 2 more sets.
* the air resistance machine is being used for group exercise so i just did the conventional barbel 1/2 squats. i used a box and a padded foam on top of it to maintain proper depth. 1/2 squat is ~ parallel. i did a touch and go and not a box squat style where you kill momentum and rest on it. when i feel contact.. i just reverse the motion right away. the foam is soft so i should not be deloading the weight at contact noticeably.
* first 2 sets of 225 just to prepare and get form going. my heel was raising even with my ironworks2 when i explode form the bottom. i tip toe also when i drop fast on the eccentric.
* first set of 225 was 1 rep at a time just figuring out how this works. 2nd set was 4 consecutive.. pause and another 4.
* the 325x6 was also 1 at a time. heels stay planted.
* the last 225x8 following the 325x6 went very fast. i was really rowing with that thing. im tip toeing both on the quick eccentric and doing some sort of calf raise on the top. felt my glutes and quads really getting worked. no vids to check out my 1/2s.. but that 225x8 felt like a rep a sec for 8 reps.
* the SVJs at the end were surprisingly high for a squat day.. i was getting 2-3" below the top of the foam on the back board. 36-37"
i could have gotten 38s IMO but i did not bring my kobe5. just chucks so no 3step vert today. did really good using the wrong shoe.
Title: Re: Kingfish
Post by: tychver on February 08, 2011, 01:06:25 am
I dunno how you manage to jump in weightlifting shoes. I really strugle jumping with them, puts me too far forwards!
Title: Re: Kingfish
Post by: Kingfish on February 08, 2011, 01:17:50 am
^ maybe because im flatfooted. my footprint has no foot arc space.
Title: Re: Kingfish
Post by: adarqui on February 08, 2011, 06:52:15 am
I dunno how you manage to jump in weightlifting shoes. I really strugle jumping with them, puts me too far forwards!

x2, i can barely walk in them.
Title: Re: Kingfish
Post by: LBSS on February 08, 2011, 09:22:29 am
When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.
Title: Re: Kingfish
Post by: Kingfish on February 09, 2011, 05:08:01 pm
Wed
Feb 9, 2011

Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405x1]

Explosive 1/2 Squats
- 325 6x4

* have vid. will upload soon. did set 1-3 with the pad, set 4 just by feel. prefer to do it without the pad.
Title: Re: Kingfish
Post by: adarqui on February 10, 2011, 09:45:47 pm
When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.

wtf? baffling.. hah

oly shoes are like 1.6 lb each or more.. dont get how they could feel good, nutty.

they felt like bricks on my feet when i would wear them.

Title: Re: Kingfish
Post by: tychver on February 10, 2011, 09:49:56 pm
When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.

wtf? baffling.. hah

oly shoes are like 1.6 lb each or more.. dont get how they could feel good, nutty.

they felt like bricks on my feet when i would wear them.



Adidas ones are a lot lighter than Do-Wins etc. Different wood.
Title: Re: Kingfish
Post by: Raptor on February 11, 2011, 04:00:54 am
HAHAHAHA "different wood". Wood sound good as a light material for shoes.
Title: Re: Kingfish
Post by: Dreyth on February 11, 2011, 12:25:22 pm
^^ Lmao I feel like we're in the early 20th century talking about some new technology hahaha
Title: Re: Kingfish
Post by: Raptor on February 11, 2011, 01:08:35 pm
It's called "APLs". Makes you jump 4 inches higher. Banned from the NBA. :highfive:
Title: Re: Kingfish
Post by: Kingfish on February 12, 2011, 09:25:54 pm
Sat
Feb 12, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 3x1

Explosive Parallel Squats Waveloaded - Volume / Light
- 225 8x1
- 325 6x1, 225 8x1
- 325 4x1, 225 8x1
- 225 8x1

* 2 days off and squats are not as bad. not really that strong to get 405x4 but certainly stronger than when i take 3-4 days off coming from a low volume squat workout. i still squat best a day after a light squat routine.
* since the barbel parallel squats felt good last time, and lance is annoyingly right most of the time.. decided to ditch the air resistance squat and do conventional parallels.
* call them parallels because if think half squats, i end up visualizing half the vertical bar travel, which with my style of squats is barely breaking 1/4s. i double checked that with my vids.. i drop almost half way down and im still barely even at a 1/4s.
* since im still at the learning part of the movement.. i will use my capacity to absorb the eccentric as measuring tool of my progress - i have no idea how to judge how explosive / fast my concentric or my ammortization is. for today, i was easily doing 4 rhythmic, pause and another 4 on the 225s. the 325s where still singles. if i can do the same 4 on, pause and another 4 using 275s with the same form and control as a did with 225s.. then there is progress. on warmups, i do 2 consecutive on 225s. i tried to do the same today with 325 and i knew that im not ready because my torso shifted forward and i ended up using  my erectors to correct it. i really planned to take a vid for form analysis but my camera battery was drained. il do it next time.
* i will build up work capacity / preparation for a cycle of explosive parallels using 135/225 as wamrup on jump days | 225/325 - volume/preparation | 325,365 high intensity low reps | 385,405 max.. all wave loaded. thats the plan for now. i will even try a 12-16 reps on the lighter weights doing up max 4-6 rhythmic before resetting. see how it goes. a good goal for me is to rep 325/365 with the same control as im doing right now with 225/275.

some pics of my depth:

top
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0001.jpg)

full bottom - hams to calves
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0002.jpg)

vertical bar travel half way down - 1/4 squats
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0003.jpg)

parallels
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0005.jpg)

full again..compared to parallel. there is a big difference.
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0002.jpg) (http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0005.jpg)
Title: Re: Kingfish
Post by: Kingfish on February 13, 2011, 03:54:06 pm
Sun
Feb 13, 2011

Explosive 1/2 Squats Waveloaded 40/60%
[135x8][225x6][275x2]
- 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (4)
- 185 16x1 (4)

Jumps
SVJ 4x4

* vids taken. SVJ will be baseline measurement. il start to use the jump tester once i clear the black foam consistently.
* some jump drills probably tmrw with another set or two of explosive 1/2s if im feeling good. tues definitely a rest day and wed is another squat maintenance with some 50/70% heavy ballistics 1/2s with low reps..

Wave Loaded Ballistic 1/2 Squats 40/60
http://www.youtube.com/watch?v=frs_ttKV61k

SVJ Test at Start of Ballistic 1/2 Training
http://www.youtube.com/watch?v=3htpdlK7vLo

37-38" Baseline SVJ
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture435_0001.jpg)
Title: Re: Kingfish
Post by: adarqui on February 14, 2011, 10:06:17 pm
really nice SVJ vid/pic.

get those explosive half squats to 405+.

pc

Title: Re: Kingfish
Post by: Kingfish on February 14, 2011, 11:37:59 pm
Mon
Feb 14, 2011

Explosive 1/2 Squats Waveloaded 50/70
[135x8][225x6][275,325x4][365x2]
- 225 12x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 225 16x1 (4)

Jumps
SVJ 4x7

* more volume explosive work to iron out technique. this is my 5th workout with explosive 1/2s.  i give myself ~ 18-24 preparatory workouts to learn and prepare for the higher intensity later on. i will max on 50/70. 225 is perfect for now. 325 2nd set felt really good. i could have gone 4 straight but decided to pace myself and pause/gather after 2 reps.
* 365 is too heavy right now. im not solid enough to control an explosive eccentric with it. i leaned forward due to the weight. it was not heavy but i definitely need more time with 70% and less weight before i use 80%+
* SVJs were as good as yesterday. 37-38 average. i even got a 39ish when i focused on exploding my armswing too. lol. high rep jumping corrects my form subconsciously. i always visualize both my arms reach high up fast together during the explosion. today, it just happened that i also focused on my left hand exploding down to get some added lift while the right goes for max touch.

Quote from: darqiu
get those explosive half squats to 405+.
* not happening anytime soon. i already struggled with 365lb today. used it for the first time and the fast eccentric is a bit too much too soon.  im not solid enough to explosively drop and explode with 365lb. probably in the next 8-10 weeks, il use 365/385.. but IMO, 405 (85%RM) is too heavy to be using for a speed movement. i could be wrong.. but right now.. i can tell that there is no way i can accelerate the eccentric of 385lb+ under good control. im not turning my explosives into a regular 1/2 squat session.

I got a Valentine Gift - Nike Romaleos  :headbang: :headbang: :headbang:
Title: Re: Kingfish
Post by: LanceSTS on February 15, 2011, 12:27:05 am
 visualize your jumps while your doing your squats, if you pause at the top and reset youre going to get a more powerful, explosive rep than if you string them together.  On the higher rep sets thats fine to tempo them out but one at time, visualizing a max jump with the exp half will give you a better power output.  Good job though, glad to see youre giving it a shot.
Title: Re: Kingfish
Post by: Kingfish on February 15, 2011, 01:58:37 am
^ my focus right now is explosive and controlled amortization as you suggested. the peak force at triple extension is not important to me at this time.. simply because a 225lb bar bouncing off my back is uncomfortable. i might give bands a try at some point just to make sure the bar stays at my back.
Title: Re: Kingfish
Post by: LanceSTS on February 15, 2011, 02:36:55 am
^ my focus right now is explosive and controlled amortization as you suggested. the peak force at triple extension is not important to me at this time.. simply because a 225lb bar bouncing off my back is uncomfortable. i might give bands a try at some point just to make sure the bar stays at my back.


Right, you will still get a faster and more explosive amortization phase re setting slightly between reps.  If it is too time and energy consuming to do it that may, just doing it on your heaviest sets is a good option as well. 
Title: Re: Kingfish
Post by: Raptor on February 15, 2011, 03:05:44 am
Whenever I think about Kingfish's potential it boggles my mind. But I still don't get - why do you use such a high % of your 1RM. I mean, I understand the talk about the controlled amortization phase, but do you plan to use less (say 30%) and get off with that (jump up with it)? Heck, you could use even less if it bothers your back or do DJs and it's going to help.
Title: Re: Kingfish
Post by: Kingfish on February 16, 2011, 05:14:13 pm
Wed
Feb 16, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1 

#6 Explosive 1/2 Squats - Light 50
- 225 16x2 (1)

Jumps
SVJ 6x1

* was not expecting to be strong in the full squats because my quads were still partially swollen even after 1 rest day from all the high volume speed 1/2s. the paused 405x1 felt really good. the weight felt light. was really just aiming for a 405x3 for maintenance but at rep 3, lower back was still very solid. went for it. rep 4 started to lean forward a bit and rep 5 was another goodmorning. stopped there. 6 reps would have been really nice but not strong enough yet.
* planned on doing 225 + mini bands but the band resistance was not even. the circuit training group was using the mini bands for resistance sprinting.. so some bands are too loose.. i will just buy my own.
* did singles and visualized the jumps.. and i noticed that i was leaning forward intentionally. if thats how i jump.. then its ok for me if my spinal erectors are getting involved. 1/2s felt good with 225. it was very light coming from a 405 set. did not do wave loaded because today is a rest day for speed work.
* the SVJ were surprisingly high again even after an all out 405x5 set. i got top of foam in 5th SVJ.. thats without coffee, without sprint work.. i was not even sweating.. just a cold 38" SVJ. lol.
* saturday is a light squat maintenance again with some light 50 1/2s and sunday is jump tester day. il vid with my nikon s4000.. 720p ;D
Title: Re: Kingfish
Post by: Raptor on February 17, 2011, 02:49:02 am
* did singles and visualized the jumps.. and i noticed that i was leaning forward intentionally. if thats how i jump.. then its ok for me if my spinal erectors are getting involved.

If you lean forward you jump forward. If you have this tendency to bend at the waist and jump using a good morning instead of using your hips to extend, then you're possibly missing on a lot of inches in your jumps.
Title: Re: Kingfish
Post by: Kingfish on February 19, 2011, 08:20:19 pm
Sat
Feb 19, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#7 Explosive 1/2 Squats - Light 50
- 225 16x2

* legs not firing right. 2 days full rest from a single 405x5 last wed.. did not bother doing a single set after the warmups. speed 1/2s were ok. i should be warmed up nicely for tmrws sets of speed 1/2s and some SVJ testing.
Title: Re: Kingfish
Post by: Kingfish on February 20, 2011, 04:55:44 pm
Sun
Feb 20, 2011

#8 Explosive 1/2 Squats Light 50
[135,185x12][225,275x8]
- 225 16x3

Jumps
- SVJ 6x3

* i suck. the 405x5 was probably a bad idea. my SVJs were weak.mid 30s. didn't even get a 37.
* the only vid i was able to take before my camera ran out of battery was the first set. i got a little higher but not by much.

34" SVJ.
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture440_0001.jpg)
Title: Re: Kingfish
Post by: Kingfish on February 21, 2011, 11:40:19 pm
Mon
Feb 21, 2011

#9 Explosive 1/2 Squats Waveloaded 50/70
[135,185x12][225,275,325x8]
- 225 16x1
- 325 8x1, 225 16x1
- 325 8x1, 225 16x1
- 325 8x2
 
Jumps
- SVJ 6x2

* this is more like it. my SVJs were consistent at 37-38. top of foam on the first set of jumps.
* did more of the 325s because it felt good and controllable. the 225s were still very quick and explosive. if i can control a heavier weight, il use it more. probably increase 325s to 12-16 at some point.
* i need to do something about my workout following a 2 day off and coming from 3-4 days of 12hr grave shift. i work wed-sat nights and the first workout i do on saturday is always weak.
Title: Re: Kingfish
Post by: Kingfish on February 22, 2011, 09:26:17 pm
my Romaleos are here!

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture443.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture447.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture449.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture445.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture442.jpg)
Title: Re: Kingfish
Post by: LBSS on February 22, 2011, 10:25:57 pm
damn them some fancy shits.
Title: Re: Kingfish
Post by: Kingfish on February 23, 2011, 05:28:23 pm
Wed
Feb 23, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2
- 385 4x1

#10 Explosive 1/2 Squats - 70
- 325 8x2

* used the romaleos for the first time. shoes came with 2 insoles. the competition type has too much arch support. it hurts my feet because im very flat footed. the training insole is better but i prefer the initial feel of the ironworks2. as i warmup, the shoes felt normal.  it will improve the more i use it.. but initial feel is.. romaloes are not $100 better than the ironworks. the shoe details are very good. its a fancy shoe. this limited edition run were all sold out.  :P
* the squats were ok. felt good. have enough to rep 5 but form would have been ugly as last weeks. i need to spend more 6-8 reps with 385 if i want to make progress. a 405x2 top set and 4-6sets of 385 x6-8..
* the partial squats were not ballistic at all. i exhausted my back doing the heavy sets. i was not explosive.. i tried but my 325 from last session was a lot better.
* didn't do SVJs. will concentrate sat-mon workouts for ballistic 1/2s. and wed is some squat volume. im always weak and detrained on saturdays so i might as well do high tonnage on wed to get some carry over 2 days after. thats the plan.
Title: Re: Kingfish
Post by: Dreyth on February 25, 2011, 10:59:17 am
At what time during the day do you lift weights?
Title: Re: Kingfish
Post by: Kingfish on February 25, 2011, 12:01:13 pm
^ sat 3pm, sun 9am, mon 3pm, wed 9am.

workouts driven by work schedule.  im strongest when i get a 1-2 hr nap before a workout and not in detrained mode.
Title: Re: Kingfish
Post by: Dreyth on February 25, 2011, 12:04:21 pm
Ah, so that's a lot of space between Wednesday and Saturday then.
Title: Re: Kingfish
Post by: Kingfish on February 26, 2011, 08:30:54 pm
Sat
Feb 26, 2011

Squats - Maintenance
[135,185,225,275x6][325x4][365,385,405x1]

#11 Explosive 1/4 Squats - 50
- 225 16x2

Title: Re: Kingfish
Post by: Kingfish on February 27, 2011, 04:33:44 pm
Sun
Feb 27, 2011

#12 Waveloaded Explosive Partial Squats with Mini Bands - 50/70
[135,185,225x8][275,325x12]
- 325 12x4
- 225 16x2

Jumps
- SVJ 4x1

* SVJ a lot better than last sundays. top of foam on first set.
* 325 partial squats were explosive but ROM is really shortened compared to the 225 sets. more volumes of 325 should improve my ROM.
* mini bands did its job of not letting 225 bounce off my back. felt good also on the eccentrics. glutes torched with the 325s.

Explosive Partial Squats with Mini Bands
http://www.youtube.com/watch?v=Ng2a_MFQa2E

Title: Re: Kingfish
Post by: DamienZ on February 27, 2011, 05:20:03 pm
so how do you like the Romaleos?
Title: Re: Kingfish
Post by: Raptor on February 27, 2011, 05:21:23 pm
I like the squats. You should progress towards depth jumps though to achieve full triple extension/take off.
Title: Re: Kingfish
Post by: Kingfish on February 27, 2011, 05:29:31 pm
so how do you like the Romaleos?

feels heavier, more solid and sticks to the ground better compared to my ironworks. i wont ditch the ironworks just because of the minor differences.. but it just looks a lot better IMO.


Title: Re: Kingfish
Post by: Kingfish on February 28, 2011, 11:55:15 pm
Mon
Feb 28, 2011

Squats - Maintenance
[135,185,225x6][275x4][325x2][365,385,405x1]

#13 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/90
- 405 2x3
- 225 16x3

Jumps
- SVJ 4x2

* first time SVJ was a little over the black foam. improvement again. the heavy set was pinned at ~ jump amortization height, about 1/4 squat. 405 was explosive even coming from a dead stop. doubles only to get the 225s faster.
* time to move up to 275 and see if i can still hit the same depth as 225s. rest day tmrw and a full squat session on wed. thinking about doing some volumes with 385 to get a little bigger/stronger.
Title: Re: Kingfish
Post by: steven-miller on March 02, 2011, 02:40:26 am
Getting regular 38s is impressive! Great consistency!
Title: Re: Kingfish
Post by: Kingfish on March 02, 2011, 06:19:51 pm
^  :headbang:
Title: Re: Kingfish
Post by: Kingfish on March 02, 2011, 08:32:15 pm
Wed
Mar 2, 2011

Squats - Volume
[135,185x6][225,275x4][325x2][365,385,405x1]
- 385 5x1
- 365 6x4

#14 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/70
- 325 10x2
- 225 16x2

* i was trying to do 385x6 but my i leaned forward too much on the 5th rep. decided to lower the weight to 365 and get more reps without exhausting my back. i could have gone 6+ sets but decided to save some for the speed squats.
* the 325 pinned 1/4 squat with pause at the hole gave me a good cardio workout. i was able to maintain explosiveness in the reps.  it just got too tiring exploding from a 1/4 position coming from rest. the succeeding 225s were quick.


Title: Re: Kingfish
Post by: LanceSTS on March 02, 2011, 10:02:13 pm
Nice work kf, keep it up!@!
Title: Re: Kingfish
Post by: adarqui on March 05, 2011, 05:09:37 am
Wed
Mar 2, 2011

Squats - Volume
[135,185x6][225,275x4][325x2][365,385,405x1]
- 385 5x1
- 365 6x4

#14 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/70
- 325 10x2
- 225 16x2

* i was trying to do 385x6 but my i leaned forward too much on the 5th rep. decided to lower the weight to 365 and get more reps without exhausting my back. i could have gone 6+ sets but decided to save some for the speed squats.
* the 325 pinned 1/4 squat with pause at the hole gave me a good cardio workout. i was able to maintain explosiveness in the reps.  it just got too tiring exploding from a 1/4 position coming from rest. the succeeding 225s were quick.




whoop, sick volume.

40 coming soon.

40 coming soon.



































40"

COMING

SOON.
Title: Re: Kingfish
Post by: bball2020 on March 05, 2011, 04:18:33 pm
what kind of squat shoes do you recommend/own?

Do they help weight at all or simply form, IE if athlete A squats with these shoes on will be able to handle more weight?

Thinking about getting a pair after spring break or when i get some more cash
Title: Re: Kingfish
Post by: Divad on March 05, 2011, 04:29:27 pm
General Training: Nike track waffle (the ones recommended by darqui) 29.99$ on Eastbay. Makes you much more glute-dominant and lets your ankle move freely. I had 2 pairs of nike frees and i personally would take these over the frees ANYDAY.

Basketball or anykind of Sports Practice involving OTHER people/obstacles: Nike Hyperfuse. 89,99$ Light and good protection. However, it would be best not to use the same pair for outside on concrete and inside in a gym as the grip wears down pretty easily.

Peace.
Title: Re: Kingfish
Post by: LBSS on March 05, 2011, 04:44:39 pm
General Training: Nike track waffle (the ones recommended by darqui) 29.99$ on Eastbay. Makes you much more glute-dominant and lets your ankle move freely. I had 2 pairs of nike frees and i personally would take these over the frees ANYDAY.

Basketball or anykind of Sports Practice involving OTHER people/obstacles: Nike Hyperfuse. 89,99$ Light and good protection. However, it would be best not to use the same pair for outside on concrete and inside in a gym as the grip wears down pretty easily.

Peace.

Yeah but that's not what he asked. FWIW I use Brooks shoes for general training cause Nikes are too narrow for my feet.

Pendlay Do-Win lifting shoes are gonna fulfill your squatting needs unless you get serious about oly lifting. Others on this site use Adidas Ironworks or Nike Romaleos, but they're expensive as shit and for general purposes I don't think it's necessary to have such a nice pair. You can find Do-Wins for under $100 if you look around a bit.
Title: Re: Kingfish
Post by: adarqui on March 05, 2011, 04:57:35 pm
i have do-win's, they are solid, a bit wide for my feet unfortunately, but they are good shoes.. pretty heavy but that's all oly shoes.. squatting in them does feel amazing.





General Training: Nike track waffle (the ones recommended by darqui) 29.99$ on Eastbay. Makes you much more glute-dominant and lets your ankle move freely. I had 2 pairs of nike frees and i personally would take these over the frees ANYDAY.

ya man.. glad you love em`.. i won't use any other shoe until i am unable to acquire nike zoom waffle racers, i love em` so much.




Quote
Basketball or anykind of Sports Practice involving OTHER people/obstacles: Nike Hyperfuse. 89,99$ Light and good protection. However, it would be best not to use the same pair for outside on concrete and inside in a gym as the grip wears down pretty easily.

Peace.

yup, that's one reason i started to switch from basketball shoes, just too expensive and I "melt them down" so quick... NZWR's can last 4 months or so, whereas basketball shoes would only last me 1-2 months <-- that is, if i dunked outside on hard court all of the time etc.. for some reason i burn up basketball shoes much faster than NZWR's... I think using my feet better in the NZWR's has alot to do with it, but, the sole also seems to be made out of some stronger rubber with the NZWR's

pc
Title: Re: Kingfish
Post by: tychver on March 05, 2011, 05:09:27 pm
i have do-win's, they are solid, a bit wide for my feet unfortunately, but they are good shoes.. pretty heavy but that's all oly shoes.. squatting in them does feel amazing.

Yeah no need to splash out if you're only doing basic exercises. My adistars are a LOT lighter than either the Do-Wins of VS Athletics that the other guys use though and they're also more breathable.
Title: Re: Kingfish
Post by: bball2020 on March 05, 2011, 06:44:46 pm
yeaa have the waffles just dont like squatting in them really  jumping with them is phenomenal though

have never tried olympic shoes, but judging by my squat style think it could help, sometimes have probably shifting body weight forward ie not staying on heel (and I squat high bar)

speaking of shoes, anyone on here ever end up buying those shoes that supposedly make u jump higher that the NBA banned??
Title: Re: Kingfish
Post by: Raptor on March 05, 2011, 07:00:01 pm
Adistars? So that's where adistarhj nickname is coming from...
Title: Re: Kingfish
Post by: Kingfish on March 05, 2011, 08:35:18 pm
what kind of squat shoes do you recommend/own?

Do they help weight at all or simply form, IE if athlete A squats with these shoes on will be able to handle more weight?

Thinking about getting a pair after spring break or when i get some more cash

if cash is a big issue, id rather spend money on steaks/whey protein/creatine and lift with a 2.5lb plate under your heels. if you can afford whatever, the ironworks are by far the best shoes ive used. simple and just solid.. years of squatting and not a sign of wear and tear.

the nike romaleos are posers. you need a pretty decent squat to justify spending 2x as much for fancy shits. :P
Title: Re: Kingfish
Post by: Kingfish on March 05, 2011, 08:48:10 pm
Sat
Mar 5, 2011

Squats - Maintenance
[135,185,225x6][275x4][325x2][365,385,405x1]
- 365 6x1

#15 Explosive Partial Squats Pinned 60
- 275 8x3, 16x1

* i did 65lb 12x2 daily after wed to see if detraining really has a big effect on my workout. i was a little stronger today compared to other workouts coming from a 2 day off. the 405x1 was paused. the 365 was heavy.  maybe i need a little more weight on the daily squats but without a lot of room and a squat cage, i dont think i can clean heavier weights safely. would be nice to be at peak strength on saturdays if i do 135 to 275s daily to minimize de-training.
* i may be really out of shape cardio wise because i was really breathing heavily after each set of paused pinned 1/4s. the concentrics were fast and explosive. weight felt heavy but i was able to throw it up. il probably do 325/ 275+mini bands tmrw. il high rep the 325s and eventually move into 365s.
* almost 16 sessions of explosive partials, and my SVJs got 1.5-2" higher.  wonder how il be jumping if i get to throw 405 like im doing 275s now. weight was heavy but it got up pretty fast
Title: Re: Kingfish
Post by: Kingfish on March 06, 2011, 05:12:40 pm
Sun
Mar 6, 2011

#16 Waveloaded Explosive Partial Squats Pinned + Mini Bands - 50 / 70 / 80 / 85 / 90
[135,185 x12][225x8] - Full squat warmups
- 225 8x2 16x1
- 325 6x2
- 365 4x2
- 385 2x1
- 405 2x1

Jumps
- SVJ 4x1

* the potentiation efffect of the 405 felt very good for the 325s and 225s. my upperback is starting to feel beat up with all the heavy and high rep partial squats. will use a top set of double 405 pinned and do more fast reps on the lighter weight. wednesday - volume also on the top heavy set.

Pinned 1/4 Squats - Train like adarqui  :uhhhfacepalm:
http://www.youtube.com/watch?v=k0pDZDmC3fs
Title: Re: Kingfish
Post by: Kingfish on March 07, 2011, 11:59:45 pm
Mon
Mar 7, 2011

#17 Waveloaded Explosive Partial Squats Pinned + Mini Bands - 50 / 60 / 70 / 80 / 85 / 90
[135,185 x6][225,275 x2] - Full squat warm up, [325x4][365x2][385x1] - Pinned 1/4 Squat warm up
- 225 12x2
- 275 12x3
- 405 1x5

* no SVJs for today. got beat on the last set of 275x12. 325 and heavier is pinned at 1/4 squat. 225 and 275 with mini bands, no pins.
* pinned and explosive partials felt a lot better today compared to yesterday. IMO, its time to move up to 275. the 225s were fast and easy now. got vid of the 275s. still a little higher but definitely still explosive.

explosive partials 275 + mini band
http://www.youtube.com/watch?v=GL60yFUh9Pk
Title: Re: Kingfish
Post by: LBSS on March 08, 2011, 09:41:39 am
Thanks for cutting out the 90 second set up.  :P
Title: Re: Kingfish
Post by: Kingfish on March 09, 2011, 04:45:48 pm
Wed
Mar 9, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#18 Waveloaded Explosive Partial Squats Pinned + Mini Bands
- 325 x4 Pinned
- 275 12x4 + bands
- 405 2x3 Pinned
- 325 8x1 + bands

* my right upperback near the scapula is in pain. i was surprised to be able to pause rep 405x1 even with the discomfort.  i asked the trainer what i was doing wrong and he said - i was not keeping the bar / releasing the bar from my back on the  pinned squat at the bottom and suddenly pushing the weight trying to explode it. very bad idea. if the bar rests on the wrong place on the upperback, somethings gonna hurt. and it did. shit.
* this 18th workout is the 4th week of explosive partials. the 275s were easy now so i moved to 325s + mini bands. keeping the bar rested on my back the whole time on the pinned squat helped a lot. i was able to do my planned workout. did not do full squat volumes because of the back issue. i should be good by saturday. took some spoon fulls of glutamine just in case.
* will now use 325s + bands for speed and a 405 x4 as heavy pinned set. eventually move to 365/385 + bands and a top set of 425/455.  see how it goes.
* no SVJs today. armswing not possible. right arm rotation is very limited. cant even put a shirt properly. at least my knees are still strong even with the high volume partials. pain didnt even get close to it. soreness stays at the mid portion of the VMOs. full squat FTW!

Title: Re: Kingfish
Post by: adarqui on March 12, 2011, 01:22:56 am
Thanks for cutting out the 90 second set up.  :P

x2 :D





hope the shoulder heals up quick, fix it up, stretch, tennis ball, ice, anti inflams.
Title: Re: Kingfish
Post by: Kingfish on March 12, 2011, 10:18:47 pm
Sat
Mar 12, 2011

Squats - Maintenance
[135,185x6][225,275x4]

* stopped at 275 paused squats. some stabilizer muscle on my right upper back is still beat. did all the rehab work - massage, contrast bath, extra whey and creatine+glutamine..im still beat. working with fucktard volumes gets you fcuked.. i hate being injured. no chance of any fast speed squats today. even will all the 2+ mins standing with heavy weights, my upperback still gave out on the speed squats. i was hoping my back would have been steel by now. guess all the repetitions of ballistic squats did enough damage.
* on a side note.. my navel orange eating addiction is now replaced with strawberries. cant stop eating it. bought enough for the week and killed all in one movie.
Title: Re: Kingfish
Post by: Kingfish on March 13, 2011, 04:20:00 pm
Sun
Mar 13, 2011

Jumps
- Jump Rope Drills
- Lateral Bench Jumps
 
Upperbody
- One hand dumbell standing press

* upperback improved but still not pain free. decided to skip another day of squats to make sure i dont aggravate anything. did some one-hand dumbell press to get blood flowing. i was not able to lift with the left hand without feeling pain if i dont hold another dumbell on my right hand as counter weight. i really messed up a stabilizing muscle somewhere in the upperback were the bar rests on squats.
* jump drills felt good. the lateral bench jumps were all good. did not get a bad rep.
Title: Re: Kingfish
Post by: Kingfish on March 15, 2011, 01:06:02 am
Mon
Mar 14, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#19 Partial Squats 275 + mini bands
- 8x2

Jumps SVJ
- x4

* i was very strong on the full squat warmup sets. the 405x1 paused rep was easy, i could have done another 2-3 paused reps on that same set. since my upperback is still not 100%, i took it easy and called it quits after the 405 single.
* i put the tampoon/wuss pad on the bar for the first time on the explosive partial squats. did quick transitions but took it easy on the triple extension. my upperback is really not happy with the abuse i did for the past 2-3 weeks.
* i was awesome on the SVJs. funny thing is my first jump is my highest jump. a good 1-2" above the foam. almost 40 right there. the heavy pinned (waveloaded) with explosive heavy sets of partials are doing great for me. too bad i broke down. will take it easy on the reps now. i feel that if i have the muscle control to really do 405 partials with mini bands with a lot of speed.. my jump is going to benefit a lot.
Title: Re: Kingfish
Post by: Kingfish on March 16, 2011, 05:30:22 pm
Wed
Mar 16, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 365 x5

#20 Partial Squats + mini bands
- 275 12x3
- 325 8x2

Jumps
- Lateral Bench Jumps 10x1 20x2

* did not feel very strong today. upperback doing well but still not pain free. 405x1 paused was hard.
* did more volume on the partial squats. back did not give out. focused on keeping chest up so upperback doesnt collapse.
* 275 + bands were quick and lower.. 325 + bands was low but slower.. still explosive compared to a regular squat.
Title: Re: Kingfish
Post by: Kingfish on March 20, 2011, 06:03:05 pm
Sun
Mar 20, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#21 Partial Squats 275,325 + mini bands
- 275 12x2
- 325 8x1

Jumps
- Lateral Bench Jump
10x2

* skipped yesterdays workout. little tired from work.
* right lower traps still not 100%. it did not hurt from the squats but it still feels strained.
* high volume partials.. and the jump drills got me leaning out.. i was 190 this morning. 405x4 at 190 still possible. i dont feel weak..
Title: Re: Kingfish
Post by: Kingfish on March 22, 2011, 12:14:02 am
Mon
Mar 21 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#22 Partial Squats 275,325 + mini bands
- 275 8x1
- 325 8x2

Jumps
- SVJ
4x2
- Lateral Bench Jump
10x2, 20x4


* full squats felt good. the partial 275 was already too easy. time to move up to high rep 325s. will add 365 next workout if i recover well.
* lateral bench jumps felt solid also. heels not touching the ground. transitions were quick. armswing got a workout when i was tiring a bit on the latter reps going to 20. landings were quiet and force absorption was good. bench is about knee high. could use my xvest if i feel like it.
* svj were consistent on top of foam. not my best.. i got 1-2" at one time. but still a consistent improvement. now its time to see how the real heavy ballistic partials using 325 (70%), 365 (80%), 385 (85%), 405 (90%).. transfer to an SVJ.
* took me 21 workouts and an extra to GPP my self with the speed squats.. now its time to use the real thing. i did injure myself by using stupid volumes per darqui.. but its been healing well. still not a 100%. but at least now it doesnt hurt when i sneeze.

Title: Re: Kingfish
Post by: LBSS on March 22, 2011, 02:25:33 am
damn, nice work on bench jumps. i would most definitely eat shit at some point with that much volume and a bench that high. but then, i'm weaker and less explosive than you are in general, so i suppose that makes sense.
Title: Re: Kingfish
Post by: Kingfish on March 22, 2011, 05:20:05 am
^thanks

i served my time getting thrown here and there from the bench jumps..just dont let the leading foot get hit.. it gets really ugly.
Title: Re: Kingfish
Post by: LBSS on March 22, 2011, 05:36:18 am
^thanks

i served my time getting thrown here and there from the bench jumps..just dont let the leading foot get hit.. it gets really ugly.

haha yeah, i think i'd want to try it with plenty of space on either side and maybe some mattresses, lol. i'll work up to it. when i can do 405 for a single, maybe.
Title: Re: Kingfish
Post by: Kingfish on March 23, 2011, 12:14:12 am
Tue
Mar 22 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#1 Heavy Partial Squats 325,365,385,405 + mini bands
- 325 6x1
- 365 4x1
- 385 4x1
- 405 4x4

Jumps
- SVJ
4x2

* did not get low enough on the sets 1-2 of the partial 405s because i was trying to do a quick transition. probably 1/4 height. sets 3-4.. did a 1/2 squat depth. noticeably slower but still focused on quick reversal and exploding all the way up. bands prevent bar from bouncing out of place.. mini bands are ~ 40lbs at top.. so 445 weight at top. theres a lot i can improve in using 1/2 405s. stopping at 1/4 doesnt get the glutes as involved compared to 1/2s.. will do 1/2s.. 1/4 is a waste.
* SVJs still the same.. top of foam. happy with it.
* i know what i need to do with the speed heavy partials.. need to keep transition point consistent and low.. and eventually i will be able to speed up the reversal speed. 405 + minibands did not feel very heavy. i just need to get used to stopping at 1/2 depth and exploding with it even with a heavy bar.. i will give myself ~ 18-24 workouts starting with 365/405, and eventually adding more.
Title: Re: Kingfish
Post by: Kingfish on March 25, 2011, 09:34:07 pm
Fri
Mar 25, 2011

Squats - Maintenance
[135,185x8][225x6][275x4][325x2][365,385,405x1]

#2 Heavy Partial Squats + mini bands
- 365 4x6
- 325 8x2

* full squats were hard. barely got the 405x1. it was not paused.
* focused on dropping low to ~ 1/2 depth for the heavy partials. form getting better. the 325 sets were really explosive. depth was maintained. stopped at 8 reps.
* will spend 6-8 workouts with the 365 or until i feel more explosive while maintaining the same depth.
* glutes and lower quads got worked good. no jumps. did not have enough time. i still have to work tonight.
Title: Re: Kingfish
Post by: Kingfish on March 26, 2011, 11:37:46 pm
Sat
Mar 26, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#3 Waveloaded Heavy Partial Squats + mini bands
- 325 8x1, 4x2
- 365 2x1
- 385 2x1

* not detrained on the full squats but fatigue from yesterdays lifting made the lifts hard. 405x1 was not paused. workout following the un-detraining lifts the day before is usually very easy.. could have 405x3 paused if i didnt push yesterday..
* the 325 is getting better and 365 / 385 gets to proper depth now. no need for pin squats. reversal is not yet very fast with >325s.
* tmrw is lots of drills, barrier jumps, pick up game and a few svj. i will use the jump tester again after i reverse 385+ with respectable speed.
Title: Re: Kingfish
Post by: Kingfish on March 27, 2011, 04:47:08 pm
Sun
Mar 27, 2011

Jumps
Warmups
- 10/15yr sprints x4
- Lateral Bench Jumps 10x1
RVJ
- Double hand rim grabs 6x8
SVJ x4
- Top of foam

* RVJ was surprisingly good. was able to absorb the last 2-3 steps before the jump nicely. barely slowed down prior to jump. i even accelerated prior to the jump when i got the form going. got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
* the RVJs were not an all out effort. just high reps to learn proper form. i was getting palms to rim towards the latter sets. ~ 38RVJ max for the day.
* SVJ was still impressive.. not getting lower anymore. tmw is some light RVJ drills again as warmup and another heavy partial squat.. 325x4,385x2..

 
Title: Re: Kingfish
Post by: Kingfish on March 29, 2011, 12:13:57 am
Mon
Mar 28, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#4 Waveloaded Heavy Partial Squats + mini bands
- 325 4x1, 6x2, 8x1
- 365 2x1
- 385 2x1
- 405 2x1

Jumps
- RVJ x8

* 325 getting faster and faster. upperback now 100% recovered. not busting it again. almost 4 weeks of aching.
* RVJ felt really good. not yet very fast on the approach but at least im not slowing down anymore noticeably. first jump was almost palms to rim..
* im still trying to make sure i dont burn myself out with the volume of speed partial squats. i could have easily made 8x4sets but that might make me fatigued for the rest of the week. im already accumulating fatigue more than usual. 405x3 would have been all out right now. i was just happy to get a paused 405x1 today. by the way i was liftting the 275 and 325.. i thought 365 would have been the heaviest for today. then my legs woke up a little more.
* tmrw is more RVJ/SVJs will vid the RVJ is the gym is not packed. wed is another speed partials. my hamstrings are more sore than usual, probably due to the RVJs and sprint warmups.

Title: Re: Kingfish
Post by: LBSS on March 29, 2011, 12:31:23 am
got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
 

well put. this needs to be my mantra...
Title: Re: Kingfish
Post by: vag on March 29, 2011, 04:33:07 am
got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
 

well put. this needs to be my mantra...

x2
Title: Re: Kingfish
Post by: Kingfish on March 30, 2011, 11:26:48 pm
Home Internet Down  :(

Tue
Mar 29, 2011

Jumps
- RVJ x6
- Lateral Bench Jumps x10, 4x20

============================

Wed
Mar 30, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#5 Heavy Partial Squats + mini bands
- 325 6x4

Jumps
- RVJ 4x8
Title: Re: Kingfish
Post by: Kingfish on April 03, 2011, 09:28:19 pm
Sat
April 2, 2011

Squats - Maintenance
[135,185x8][225x6][275x4][325x2][365,385,405x1]

#6 Heavy Partial Squats + mini bands
- 325 4x2, 2x1

============================

Sun
April 3, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405,425x1]

#7 Heavy Partial Squats + mini bands
- 325 6x2, 8x2

Jumps
- SVJ x6
Title: Re: Kingfish
Post by: Kingfish on April 05, 2011, 03:35:07 pm
Mon
April 4, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440x1]

#8 Heavy Partial Squats + Mini Bands
- 325 8x2
- 365 4x2

* no vid of the 440x1. never thought il get strong doing high volume partials with minimal full squat repetitions. shit. it might take me weeks again to get this much coordinated for the 440lb. it went up quickly too, not like an all out effort lift with upperback caving in.
* 3rd continuous day of squats. form felt really good and even with partially swollen legs, the weights did not feel heavy. 405x1 was paused. surprised that the 425 got up really quick like it was still 405, I added 15lbs and did 200kg. even the 440lb did not feel heavy in my back. it was a clean rep. form was solid and the concentric was still quick. Id say i can add a good 15-20lbs and still get it up. did not bother going too heavy. Not a bad lift at all considering im skinny right now at 190lbs.
* come to think of it, the 405 + bands I did a while back is 445 at top. Must be why the 440 was not heavy at all. I will get a 455x1 on vid next time i feel this solid again.
* im done with 325 partials. It feels easy now and depth is consistent. x8 is all ballistic. time to move up to 365. doing a x12 on 325 might get me too fatigued. im already breathing like I did a sprint after the x8 reps.
* the 365x4 depth was very good. Again, consistent at ½ depth. Im not doing any pin squats anymore because after all these partials, it seems my body found a way to stop at the right depth by itself.
* judging from my log entries, If I can do a 445x1, a 425x3 is doable and 405x5 multi sets shouldn’t be that hard at all. will shift training back to full squat ramping after I get to 405 quick partials.
* finally got my dsl to work. i will do some jump squats today - 10, 20, 30%RM with some jump drills.
Title: Re: Kingfish
Post by: LBSS on April 05, 2011, 05:25:38 pm
damn, son.  :highfive:
Title: Re: Kingfish
Post by: adarqui on April 05, 2011, 05:35:19 pm
partials=god
Title: Re: Kingfish
Post by: Raptor on April 05, 2011, 05:57:06 pm
It's nice you decided to go with partials and stick with that... now you're starting to see the results and you're getting more beast by the minute
Title: Re: Kingfish
Post by: Kingfish on April 05, 2011, 07:00:39 pm
^ i was expecting improvements in my SVJ using partials by training my RFD at the jumping angle.. im just surprised that for some reason, the full squat got better too.. i dont think it will apply to everybody, specially those who haven't done a lot of full squats to begin with.

now that i have the partial depth pretty much covered, il add it some volume of barbel jump squats as deloads.
Title: Re: Kingfish
Post by: adarqui on April 05, 2011, 08:40:35 pm
It's nice you decided to go with partials and stick with that... now you're starting to see the results and you're getting more beast by the minute

ya sounds like he's ready to massively change it up though & do some weird shit.

keep improving your partials kingfish, get diesel on em`... oh and jump/sprint.
Title: Re: Kingfish
Post by: Kingfish on April 05, 2011, 10:55:42 pm
Tue
April 5, 2011

#1 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x2
95 8x2
135 6x2
185 4x2
225 2x2 4x1

Jumps
- SVJ x6

* i was only planning to go up to 135 but it felt so light, did 185 and same thing.. its not cutting it. still got a decent jump using the 225s. did not do too many and burn myself.
* im focusing on maintaining depth and quick transitions.. a carryover from the partial squats and my form and depth was good even for a first workout.
* added a pause after the landing to really feel the stretch on the muscles on the force absorption. feels like my legs what to recoil back the more i pause it.
* will do more jump squats tomorrow if the bar feels heavy for a full squat + partial workout. more partial 365 x4-6 if i feel strong.
Title: Re: Kingfish
Post by: Kingfish on April 05, 2011, 11:00:30 pm
ya sounds like he's ready to massively change it up though & do some weird shit.

keep improving your partials kingfish, get diesel on em`... oh and jump/sprint.

i will aim to get quick partials on 405, but before i add more to 405, il make sure i can full squat it at least x5. its full squat ramping to 455 i guess.
Title: Re: Kingfish
Post by: Kingfish on April 08, 2011, 04:02:06 am
Thur
April 7, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]

#9 Heavy Partial Squats + Mini Bands
- 365 4x2

* the 455x1 was quick on the rebound and on the way up. legs were pushing strong. upperback got beat. was not able to maintain upright form. legs probably good for another 10-15lb max but no way it would work if the upperback is not up for it.
* the 365x4 + minibands were quick with consistent depth. will skip another day and lift on saturday.
Title: Re: Kingfish
Post by: Kingfish on April 09, 2011, 11:21:03 pm
Sat
April 9, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385x1]

* lower back got stiff after the 135 warmup set. still unrecovered from the heavy 455x1. did not do the planned partials for today. i tried to walk out with the 405x1 but unracking / setup feels weak already. did not even bother bending knees. a failure for sure.
* did 2 sets of bent back goodmorning with just bar to get blood flowing good on lowerback. kept the weight in the upper 2/3 of feet to get the lowerback doing all the work. minimized hamstring pull. felt good. i should be a lot stronger tomorrow if my lowerback recovers well.
Title: Re: Kingfish
Post by: Kingfish on April 10, 2011, 04:00:35 pm
Sun
April 10, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365x1]

#2 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1
185 4x2

Jumps
- SVJ x4

* lowerback still not fully recovered. will do more jumpsquats so i can still train explosively without really aggravating my back.

Title: Re: Kingfish
Post by: Dreyth on April 11, 2011, 04:56:24 pm
A 475lb squat will put you at 2.5x bw squat @190lbs bw.
 :'(

I'm sure you'll be able to hit it no doubt within a month or two. Or, if you could just lay off the creatine and lose like 5lbs of water, you can hit 465 for a touch over 2.5x bw instead. Crazy.
Title: Re: Kingfish
Post by: Kingfish on April 11, 2011, 11:26:33 pm
^
im already very skinny when i get to 190-192ish. prefer to be at least 192-194. squat weight will come. i really feel that i have enough legs but not enough core to hold the weight in place. upperbody bends on near max singles.

Mon
April 11, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365x1]

#3 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1
185 4x1
225 2x1, 4x3

Jumps
- SVJ x4

* looks like a repeat of sundays workout. will skip tmrw and give back more time. it is still not 100%, but not really that weak. i was still able to jumpsquat 225s. the walkout/setup for the 365x1 paused rep was not very solid. did not go heavier.
Title: Re: Kingfish
Post by: Kingfish on April 13, 2011, 04:32:20 pm
Wed
April 13, 2011

Squats – Maintenance

[135x8][185x6][225,275x4]

#4 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1, 8x2
185 4x2

Jumps
- SVJ x4

Sprints
- 10/15 yards x8

* lowerback getting better but not yet time to load heavy. i noticed on the 275 warmup set that i was pushing from the front part of the feet alot more.. bodys compensating for a weak pchain. did not even do 325.
Title: Re: Kingfish
Post by: Cloud3205 on April 17, 2011, 02:47:41 am
Hey Kingfish, I was just wondering, do you have some history in regards to the height of your vertical?  I mean, were you ever jumping 25" or anything like that?  I was wondering how long it took you to build your vertical to what it is.
Title: Re: Kingfish
Post by: Kingfish on April 17, 2011, 11:00:07 pm
^ first time i started measuring my vert, i'm at 28-30 RVJ max without any jump specific training.. just playing ball.
the how long  part depends on how long it would take an individual to build stronger legs.

Sun
April 17, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

* im ready for heavy squats and partials again. lower back is healthy. first day after almost a week of no heavy lifting. legs are strong. form is not very solid. i was able to pause rep 385x1 though. it will be a lot better tomorrow. will probably warmup max to 440x1 and do 365 partials. tuesday is jump squats.
Title: Re: Kingfish
Post by: Kingfish on April 19, 2011, 12:02:14 am
Mon
April 18, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#10 Heavy Partial Squats + Mini Bands
- 365 4x1, 7x1, 6x3

Speed
- Sprints
bball court perimeter x4
- SVJ
double hand rim grab x8

*  i thought i was really going to be strong but at 425x1, my legs were not very solid on the walkout/setup. eccentric was controlled but the concentric was not fast enough compared to the day i nailed the 455x1. i will fail the 440x1 today. the 405x1 is paused.
* tried to do 365x8 but changed my mind in the middle of the set. i still have to workout tmrw and wed. dont want to get too fatigued.



Title: Re: Kingfish
Post by: Kingfish on April 20, 2011, 12:18:18 am
Tue
April 19, 2011

#5 Jump Squats - Light
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x3

Speed
- Sprints
bball court perimeter x4
- SVJ
double hand rim grab x8-10
Title: Re: Kingfish
Post by: Kingfish on April 22, 2011, 12:20:57 pm
Thur
April 21, 2011

Squats – Volume
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 275 8x1
- 325 8x2
- 345 8x2

* back starting to feel stiff from all the heavy partials and jump squat.. decided to do some moderate load / high volume full squats to loosen it up a little.
* did not do any jumping today. just a quick squat workout before i went to work.
Title: Re: Kingfish
Post by: Kingfish on April 23, 2011, 11:16:45 pm
Sat
April 23, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385x1]

* soreness in the hamstring is noticeable. full squats the other day DOMd it good. will do speed drills tomorrow
Title: Re: Kingfish
Post by: Kingfish on April 24, 2011, 04:12:59 pm
Sun
April 24, 2011

Sprints / Jumps
- bball perimeter x8
- hurdles 30" 8x4, 36" 1x4

* some drills and the usual sunday bball pickup games.
Title: Re: Kingfish
Post by: Kingfish on April 25, 2011, 11:40:16 pm
Mon
April 25, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2]

Jumps
- 2 leg hurdles
30" 8x4
36" 8x2

* did not bother lifting heavy. im not confident with my back yet. did more speed work and a couple of bball games.
Title: Re: Kingfish
Post by: Kingfish on April 26, 2011, 11:27:34 pm
Tue
April 26, 2011

Squats – Volume
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x1
- 345 8x3

* deep tissue massaged my sore lower right spinal erector using a barbell. found a way to lift without letting a sore back hold me back. controlled slow eccentric making sure the back stays upright all the way. downside is almost no bounce assistance from the hole as the speed of decent gets too slow. all warmup reps are paused and the 8 reps had some bounce assistance but not much.
* no jump drills. will do it tomorrow. i could have done 365-385 x8 if nothing is broken.
* will still use the heavy partial squats + bands with less total reps this time. add single leg hurdles and eventually some double leg / single leg bounding. hurdles for warmups feels good.

Title: Re: Kingfish
Post by: Kingfish on April 30, 2011, 12:29:29 am
^ got so much DOMs from the 8 reps.. was not able to do the planned speed workout.

Fri
April 29, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x2

* speed workout tmrw using hurdles
* i was strong in the squats. still trying not to go all out on the eccentric. controlled lowering of the weight just to make sure i really give my lowerback time to recover. it was not stiff today. all warmup sets up to 405 were paused.


Title: Re: Kingfish
Post by: Kingfish on May 01, 2011, 04:56:50 pm
Sun
May 1, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#11 Heavy Partial Squats + Mini Bands
- 365 4x4

Hurdles
Double Leg
- 30" 8x2
- 36" 8x2
Single Leg
- 16" 8x2

- sunday bball games also.
- im back on the partials squats with mini bands. it felt good. back was solid. did not do too many reps and risk breaking something. could have done 385 x4 but decided to save it for the next partial workout.
- double leg hurdles getting better. a few more of these and il up it to 42". first time going singles in preparation for bounding. i suck. cant believe i can jump squat 225lbs but struggled doing consecutive low single leg hurdles. bad reps had my knees caving in without control. i was trying to do consecutive jumps but on some reps, the jump doesn't happen because the absorption is really bad. need to do more of these also.
- the x8 full squats ive been doing a lot lately to unstiff myself is giving me some serious cardio / conditioning workout. first time in months that im not 190lb. took my weight after the workout at 188lbs. i dont feel weak so that should be ok. i still prefer to be in the low 190s.. will build up squat again using x8 reps and some serious protein overloads.
 


Title: Re: Kingfish
Post by: Girljordan on May 01, 2011, 05:07:20 pm
What does squat maintenance mean?
Title: Re: Kingfish
Post by: Raptor on May 01, 2011, 05:54:15 pm
What does squat maintenance mean?

It means exactly that.
Title: Re: Kingfish
Post by: Kingfish on May 02, 2011, 11:20:37 pm
Hurdles
Single Leg
- 16" 8x2 no-pause but had to pause / gather on some reps
- 16" 12x3 2-step
Double Leg
- 36" 8x4 2-step

SVJ
- x2 top of foam 37-38" max

* will do more repetitions using low/moderate impacts with 2-step singe leg hurdles. build up to no-step then raise the hurdles or go for distance. might try doing single leg 2-step hurdles as part of warmups. double leg stays as it is. need to focus on single legs cause im very weak on those.
* had to do 2-step also on the double leg. im weak today - DOMd from yesterdays squats. quads/glutes are sore. SVJ is not so bad. lower BW at 188 might have helped.
Title: Re: Kingfish
Post by: Kingfish on May 04, 2011, 12:45:05 am
Tue
May 3, 2011

Squats – Maintenance + Heavy RM attempts
[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]
- 365 x6

#13 Heavy Partial Squats + Mini Bands
- 385 2x4

* did the partials after the warmup singles. 365 full squat for loosening up. form was not very smooth for the full squat coming from sets of heavy partials. i was slowing down more on the 1/2 squat depth even though i know im going for full. could have made 365x8 but didn't want to push too much specially coming from heavy singles.
* will do hurdle drills tomorrow. singles and some double but more on singles.
* my back can probably take another 10-15lb for 465-470 max but that will really round up the upper/mid back. legs have no problem with the weight. took vid even on a busy tuesday morning. i will not be able to lift 455 anytime soon because i plan to hit the x8 with 365-385.. those will take me to fatigue mode.

440x1, 455x1 BW 188lb
http://www.youtube.com/watch?v=FM4eSAmTQMw
Title: Re: Kingfish
Post by: Kingfish on May 04, 2011, 03:47:11 pm
Wed
May 4, 2011

Hurdles
Single Leg 16"
- 12x6 1 step with opposite leg
- 12x2 1 step with same leg (mini hop before the next jump)
- 12x4 continuous. no missed rep.

* more workouts like this to iron out the form before i increase the intensity either using higher hurdles or longer distance between them. did not do the double leg. might burn out too soon. 12 reps done using 6 hurdles.. so a few seconds of rest after 6 reps. got 48 total reps of continuous single legs.. i might not be as weak as i thought. those marathon of single leg jump rope line drills must have improved something.

Title: Re: Kingfish
Post by: Kingfish on May 07, 2011, 05:02:00 pm
Sat
May 7, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 x6

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups
- 12x6 continuous.

* all full squat warmup reps are paused. not bad for 2 day rest. 325x6 was to get some more form going. it was not as easy compared to when i do back to back squat workouts. no back stiffness even after some heavy singles last workout. its really the high volume heavy partials that got me.
* also, i noticed that i get wobbly / unsolid on the unracking and setup on heavy reps not entirely due to the back stiffness i had a week ago - the nike romaleos are very sticky that i had to lift my foot to step backwards, in the ironworks - i only slide my feet backwards without really putting all weight to a single leg.
* single leg hurdles are improving. will probably increase intensity a bit next workout by increasing distance between hurdles. im getting the plyo bouncy feeling back, even only after a few workouts with the single leg hurdles.
* did the unconventional squats as warmups then explosive work afterwards.   



Title: Re: Kingfish
Post by: Kingfish on May 08, 2011, 04:38:42 pm
Sat
May 8, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 x6

#14 Heavy Partial Squats + Mini Bands
- 385 4x2

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x2 continuous - (1step apart)
- 3x4 continuous - (2step apart)

* felt really strong today on the squat warmups. all paused reps. since the 405 felt easy, tried doing 425x1 paused. got a few inches up until about a little above parallel and then weight refused to go up anymore. did not even try to resist when it slowed down.. just gave up and let the pins catch it :P.
* increased heavy partials from 385 x2 to x4 reps. stopped at 2 sets. i really have to get my setup right.. when im using the minibands, on some sets, im not standing centered to the bands forcing my back to get pulled backwards a little. not good when im using a heavy weight. 
* 3 continuous reps on 16" single leg hurdles that are 2 step apart is the max i could get before my leg shut down. ground contact time is not the best also. have lots to improve but im seeing some improvement in stiffness already.
 
Title: Re: Kingfish
Post by: Kingfish on May 09, 2011, 04:17:37 pm
Squat - Extreme Depth: Unsafe and Unfair

Mark Rippetoe, coauthor of Starting Strength: Basic Barbell Training and competitive powerlifter from 1978 to 1988, has noted in the context of “ass to grass” squats, “Squat depth is critically important but so is correct form. ATG-level depth most usually requires that the lumbar muscles relax the lordosis and that the hamstrings relax before extreme depth can be reached. It doesn’t sound like a good idea to me that anything be relaxed in a deep squat, [because] doing this kills your good controlled rebound out of the bottom and risks your intervertebral discs.”

...intervertebral discs are fine  :headbang:  :headbang: :headbang:
(http://i14.photobucket.com/albums/a307/robertodimaano/207-2.jpg)



Title: Re: Kingfish
Post by: DamienZ on May 09, 2011, 04:28:59 pm
Mark Rippetoe is a fucking idiot!

KF your heels seem to be elevated in that pic...

deep squats with extremely rounded lower backs...
(http://www.performancemenu.com/daily/images/101024-aimeeBS.jpg)
(http://www.performancemenu.com/daily/images/101206-ggBS.jpg)
(http://www.performancemenu.com/daily/images/110330-aimeeBS.jpg)
(https://lh6.googleusercontent.com/-KaUN8BzaFiM/TXl4VJVkbzI/AAAAAAAAASw/yz4I9yUFxIw/idalberto-arranda-squat.jpg)
(http://i.imgur.com/Eo8NV.jpg)
(http://i.imgur.com/mjpfK.jpg)
(http://i.imgur.com/171DI.jpg)
Title: Re: Kingfish
Post by: steven-miller on May 09, 2011, 05:31:19 pm
Mark Rippetoe is a fucking idiot!


Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.
Title: Re: Kingfish
Post by: DamienZ on May 09, 2011, 05:44:14 pm
Mark Rippetoe is a fucking idiot!


Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

lol! Rippetoe and the author of the article are both idiots! Rippetoe says that you can't squat deep without rounding the low back (http://www.adarq.org/forum/article-video-discussion/rippetoe/msg48005/?topicseen#msg48005 in this video he says otherwise) and the author seems to agree with it as he says one shouldn't squat deep because it would be dangerous with the rounded low back.
All those pictures are deep squats with a natural lumbar curve. Fuck Rippetoe!
Title: Re: Kingfish
Post by: steven-miller on May 09, 2011, 06:00:47 pm
Mark Rippetoe is a fucking idiot!


Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

lol! Rippetoe and the author of the article are both idiots! Rippetoe says that you can't squat deep without rounding the low back (http://www.adarq.org/forum/article-video-discussion/rippetoe/msg48005/?topicseen#msg48005 in this video he says otherwise) and the author seems to agree with it as he says one shouldn't squat deep because it would be dangerous with the rounded low back.
All those pictures are deep squats with a natural lumbar curve. Fuck Rippetoe!

I thought you might be intelligent enough to re-read and actually understand what is being said, but that does not seem to be the case.
Rippetoe basically says that most people are not flexible enough to squat ATG or learn so in a reasonable time frame. And he is probably right about that, considering his vast experience with trainees from the general public. He does not say that ATG squats are dangerous per se, he just says that most are not equipped to do them right away and that for most populations time is better spent doing a proper below parallel low-bar squat and get strong in it instead of investing time in gaining the flexibility and lumbar control necessary to squat ATG. He never said anywhere that no one can squat very deep without relaxing hamstrings or lumbar muscles. He just does not advise the vast majority of people, including non-athletes, to do them and I feel like that this is a reasonable statement.
Title: Re: Kingfish
Post by: DamienZ on May 09, 2011, 06:25:47 pm
Mark Rippetoe is a fucking idiot!


Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

lol! Rippetoe and the author of the article are both idiots! Rippetoe says that you can't squat deep without rounding the low back (http://www.adarq.org/forum/article-video-discussion/rippetoe/msg48005/?topicseen#msg48005 in this video he says otherwise) and the author seems to agree with it as he says one shouldn't squat deep because it would be dangerous with the rounded low back.
All those pictures are deep squats with a natural lumbar curve. Fuck Rippetoe!

I thought you might be intelligent enough to re-read and actually understand what is being said, but that does not seem to be the case.
Rippetoe basically says that most people are not flexible enough to squat ATG or learn so in a reasonable time frame. And he is probably right about that, considering his vast experience with trainees from the general public. He does not say that ATG squats are dangerous per se, he just says that most are not equipped to do them right away and that for most populations time is better spent doing a proper below parallel low-bar squat and get strong in it instead of investing time in gaining the flexibility and lumbar control necessary to squat ATG. He never said anywhere that no one can squat very deep without relaxing hamstrings or lumbar muscles. He just does not advise the vast majority of people, including non-athletes, to do them and I feel like that this is a reasonable statement.

i can't see where he says these things (most people, not flexible enough, most are not equipped to do them right away, and so on...) in the quoted text!
Title: Re: Kingfish
Post by: Dreyth on May 09, 2011, 06:49:45 pm
He says very deep depth usually requires hamstrings and back to relax. If they relax, it's bad. If they relax = squatter is unequipped.
In the case that they don't relax = squatter is well equipped. Squat deep.

Title: Re: Kingfish
Post by: Kingfish on May 09, 2011, 11:08:09 pm
Mon
May 9, 2011

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x4 continuous - (1step apart)
- 4x4 continuous - (2step apart)

Jumps
- SVJ 2 hand rim grabs x4

* increased from 3 hurdles to 4 doing single leg 2-step wide hops. absorption was good. GCT still needs to be faster.
* pick up bball game also.
Title: Re: Kingfish
Post by: Kingfish on May 11, 2011, 12:28:12 am
Tue
May 10, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#15 Heavy Partial Squats + Mini Bands
- 385 4x3

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x8 continuous - (1step apart)

Single leg Jog
- bball length x 2 - cooldown

* all full squat warmup reps are paused up to 405. was trying to see if i can do 440x1 consistently. the 425x1 was ok but i did not feel very strong. stopped at 425.
* the partial squats + minibands will stay at 385 (425 at top). if i get 440x1 consistently on the full squat warmup, ill move the partial to 405 (445 with bands on top). added only 1 set for a total of 3sets of 4reps. slowly adding intensity without doing too much too soon. i could have done 6x6sets if i wanted to but il probably get my back stiff and broken again. will do 4x4 next time. slow progress without hurting anything is good.
* up'd the volume on the single leg hurdles from 4 to 8 sets of 12. getting better every workout. got better hops by focusing also on quickly pushing foot downwards after the hop. still nothing feels beat or hurting from all the single leg drills im doing. getting some tightness in the lower front calve area and thats about it. will see if this high volume does something different.
* did some single leg jog using bball court.
Title: Re: Kingfish
Post by: Kingfish on May 13, 2011, 11:24:58 pm
Fri
May 13, 2011

Squats – Maintenance + Volume
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x1
- 345 8x1
- 365 6x2
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x6 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* did light (70-80%) volume work on full squats but did not do too many reps on 365 because im focusing more on speed/explosive work. cannot be fatigued by doing volumes for hyperthrophy strength work. the 365x6 reps was not hard at all. 1 breath between reps. that is a very fast tempo compared to how i usually lift. it would have been very challenging to do x8 on 365 after 2 days of no-squat. 365x8 would be easiest after i do a day of just paused singles to get the form going again.
* im getting strong enough on the single leg hurdles to actually figure out where im weak at. i was able to jump with a more upright torso/form, really giving all the force absorption to the knees/ankles. right knee collapses a bit after a few reps.
Title: Re: Kingfish
Post by: Kingfish on May 15, 2011, 08:36:14 pm
Sun
May 15, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* all warm up full squats are paused. 405x1 - form is strong and solid, leg muscles are still fatigued from Fridays volume squats. i paused at the hole on 405, then exploded to get the weight up.. slowed down a lot about midway ~ quarter squat height and hand to grid it up slowly. i did not want to fail on the 405. could be a bad idea for recovery.. but i kept the back solid and upright.. its just the legs that got a workout. the back up set on 325 got difficult at rep 6. stopped there.
* single leg hurdle drills were ok but i was not solid anymore on the latter reps of 2nd set. stopped there. SVJs were still double hand to rim at ~ 36-37". got 38ish after sweating it out on the bball pick up game.

 
Title: Re: Kingfish
Post by: Kingfish on May 16, 2011, 11:51:40 pm
Mon
May 16, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* single leg hurdles were hard. legs lost capacity to absorb really quick. first 1-2 sets was good.. last 2 had misses on both legs. did pick up game also as warmup to the SVJs. was about 2" above foam on the SVJ.. lol. thats a 40.. and i did it at least 2 times. could have been the lower bodyweight at 188lb while maintaining the same squat strength.. or its probably the heavy ballistic partials doing its thing.. will take SVJ vids after im repping 405+minibands.
* tmrw is another set of heavy warmup squat singles, 385+minibands partials, back up full x6-8 and some more hurdles. hopefully fatigue really dies out by then.
Title: Re: Kingfish
Post by: tychver on May 17, 2011, 03:15:17 am
Do you have Romaelos now?
Title: Re: Kingfish
Post by: Kingfish on May 17, 2011, 06:43:53 am
^ yes. had them since feb of this year. fits more snug (like kobe5) and is a taller shoe. prefer the ironworks cause the nikes are too sticky, cant slide them back during the step back on squat.
Title: Re: Kingfish
Post by: steven-miller on May 17, 2011, 07:11:00 am
Mon
May 16, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* single leg hurdles were hard. legs lost capacity to absorb really quick. first 1-2 sets was good.. last 2 had misses on both legs. did pick up game also as warmup to the SVJs. was about 2" above foam on the SVJ.. lol. thats a 40.. and i did it at least 2 times. could have been the lower bodyweight at 188lb while maintaining the same squat strength.. or its probably the heavy ballistic partials doing its thing.. will take SVJ vids after im repping 405+minibands.
* tmrw is another set of heavy warmup squat singles, 385+minibands partials, back up full x6-8 and some more hurdles. hopefully fatigue really dies out by then.

That's absolutely sick man! Are these your first 40s? Beastly work either way.
Title: Re: Kingfish
Post by: Raptor on May 17, 2011, 07:18:35 am
Like Kingfish wasn't a beast already, he's starting to get close or even hit his 40 SVJ goal.

WE DEMAND VIDEOS!
Title: Re: Kingfish
Post by: Kingfish on May 17, 2011, 07:42:13 am
il bring vertec and camera today. if i already missed my peak yesterday.. i dont care. il take vids after i do my heavy squats. i jump higher after lifting heavy anyway.

Title: Re: Kingfish
Post by: ARowe on May 17, 2011, 11:34:10 am
congrats on 40 man

looking forward to vid
Title: Re: Kingfish
Post by: Kingfish on May 18, 2011, 12:17:07 am
Tue
May 17, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#16 Heavy Partial Squats + Mini Bands
- 325x8
- 345x6
- 365 4x2
- 385 2x1,4x2

* brought the jump tested to gym. did not even have space to use it. too many gym rats everywhere. bball court was saved for the badminton crew..did not even do my double hand SVJ rim grabs. i just spent my time in the cage. nobody bothers me there.
* did 385+bands x2 after the full squat warmups and form sucked. got lost on depth and explosive concentric was a mess. had a good idea to warmup for partials too. the 325x8 felt good. depth and form is spot on. took it from there and when i got to 385 again, it was a lot better. did not do 405+bands because i did not get 440 today.
* the 425x1 was not paused. form was strong but the concentric was not fast enough. did not add more weight to 440/455. stopped at 425.
* compared to last weeks volume full squats with 345-365x 6-8 reps, these volume partials have localized effect to the lower quads and glutes. the full squats just hurts everything evenly. upper knee muscles are stiff/bloated after workout compared to the rest of the legs. not bad at all

Title: Re: Kingfish
Post by: Kingfish on May 20, 2011, 11:09:24 pm
Fri
May 20, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#17 Heavy Partial Squats + Mini Bands
- 325 6x2
- 345 6x2
- 365 4x2
- 385 4x2, 2x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

* 2 day full rest and i was able to paused full squat up to 405, and single a 425. it was heavy and definetely no 440lb today, but im improving. im usually already struggling with 385/405 coming out of 2 days of de-training. this is good progress.
* the partial squats are also feeling good. i was able to accelerate the eccentric a bit even with the 385. did 4 reps until i felt no more explosion.. stopped at 2 reps. IMO, i might be better off doing just 2 reps on 385 but really getting good explosion, if the 4 reps will get me beat the following day - il stop at 2.

Took pic in the morning 052111 - 188lb 8.4%BF caliper. not as good as darqui with lighting effects. im leaner than it looks.
yoked eating musclemilk  :P

(http://i14.photobucket.com/albums/a307/robertodimaano/052111-188lb-2.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/052111188lb.jpg)
Title: Re: Kingfish
Post by: Kingfish on May 22, 2011, 05:41:38 pm
Sun
May 22, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#18 Heavy Partial Squats + Mini Bands
- 325 6x4

SVJ Jump Test
- 36" x6

* all warmup full squats were paused. could have done 425 but decided not to lift too heavy so i can do good jump tests either today or preferably on monday. i jump best on mondays.. but still get respectable jumps on sundays after bball pick up games.
* i was jumping lower than i thought - i measured the rim with my jump tester. appears to be 1" lower. see pic.
* did explosive partials as warmup to the jump tests. no pick up bball game for me. gym was almost empty, probably due to the long holiday weekend.
* did some legit repeatable 36" SVJs but thats max for today. i could gain another 1-2" if i just played bball with some crowd watching as i jump. today is a non-motivated jump test. thats my excuse.  :P
* the ballistic 325s + bands were really quick and i really pulled down the bar on the decent accelerating it more.
* will do jump test again next tues. i should do a lot better than 36s. i was already at 38-39 at one point. i jump best on mondays. thats my cycle, so tuedays should be 38s at least. if i suck again, thats probably because i should be testing on mondays.

Pic of Jump Tester next to rim. i might have dropped it a bit from all the rim pull up i was doing. this rim was 10ft last time i measured it.

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture530.jpg)

SVJ Test - 36"
lowest vane at 120"
Standing Reach = 92"
touch lowest vane = 28"
12 Black, 12 Red. 1" apart
Highest Black Vane = (132") 28"+12" SVJ = 40
http://www.youtube.com/watch?v=Is6e4A8orMo

(http://i14.photobucket.com/albums/a307/robertodimaano/05221136.jpg)


Title: Re: Kingfish
Post by: ARowe on May 22, 2011, 07:00:45 pm
why don't you do verts before you squat? If I did them after they would be significantly lower.
Title: Re: Kingfish
Post by: Kingfish on May 22, 2011, 07:39:26 pm
^ thats how ive always done it. full squats to get legs firing nicely. thats all i do also.. squats and jumps  :uhhhfacepalm:
Title: Re: Kingfish
Post by: Kingfish on May 24, 2011, 12:38:53 am
Mon
May 23, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x3 continuous, 2 step apart

* pick up game and some hurdle drills. no jump test. legs feel heavy from the squats yesterday. BW at morning is 187. will add more carbs to maintain 188lbs. 455@186 is 2.5BW, but i ill see if i can still lift that thing with another 1-2lb less BW. i dont feel weak at all at sub 190s.
* will do some max partial squats tmrw. plan is 365,385,405,425,440,455. will see how it feels first before i lift anything over 455. then will use 475,495 x1-2 until i get good at those weights. target is 495x4-6 with good form.
Title: Re: Kingfish
Post by: Kingfish on May 25, 2011, 12:11:26 am
Tue
May 24, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]

#1 Heavy Partial Squats - max / supra max
- 325 + miniband x4 warmup
- 345,365,385,405,425,440,455x2
- 475x1

* i was 188 at gym, 186 empty weight. was not expecting the paused full squat warmups to be easy. the 405 was not heavy. could have attempted 425 paused again but saved the effort for the heavy partials. the 425 was fast also. hell.. go for it. 440 and 455 were still explosive. better than the last time i did them, even with 2lb less BW. im getting better at max singles.
* 455 was quick after the rebound, i did not even bounce that much. concentrated on slowing down the bar towards the hole and keeping the back upright. explosion from bottom got me to 1/2 squat depth quick and then the mid back caved it again.. lost a good deal of upward momentum because the force "leaked" from the unstable mid back. forced it up even with a shitty form like last time. i did see some improvement in the speed from the bottom compared to last time.
* first day of max/supra max partial squats. had to use the minibands for the 325 because its not heavy enough to stick to my back after i explode upward. did not force too much upward momentum on the 345. just something to warm up with the 1/2 depth.
* doubles all the way to 455. could have done 4 reps on 455 if i was really going for it. took it easy for the first day. did a single on 105%RM - 475 and it was not really a grinder. i just had to really slow down making sure that my back doesn't cave in. quads were still strong but i had a feeling that i was a heavy rep away from cramps.. i ended the day there.
* i might set a workout just for partials alone. this is too much heavy volume for 1 day. will warmup with halfs also and see how it works.
* the half squats with max/supra max weight might be a good way to strengthen my midback so it can hold its own when i do heavy full squats. 365-385x 6-8 is enough volume to get more mass in my legs eventually getting to 405x6-8. i should be at 475-495x1 by then. thats probably a realistic target for Dec 2011.


Title: Re: Kingfish
Post by: LBSS on May 25, 2011, 10:05:38 am
495 = ten plates. go get it.  :strong:
Title: Re: Kingfish
Post by: Kingfish on May 25, 2011, 10:31:10 am
^ 495 is ~ 110%RM on full squats.

yes i will use it eventually. il give myself 6-8 workouts using 455-475 max to get the form going first. its not a matter of being able to lift it. i would like to use it with good form so i can benefit from the supramax weight.

315 looks very skinny coming from 455 +  ;D
Title: Re: Kingfish
Post by: LBSS on May 25, 2011, 10:35:28 am
well, i meant, hopefully, by december, it'll be 100%RM, not supra. never mind.

anyway, strong stuff.
Title: Re: Kingfish
Post by: Kingfish on May 26, 2011, 01:03:39 am
Wed
May 25, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Sprints
- 10yrd 4x2

SVJ
- max touch on foam 37-38" x4

* pick up bball game also after the drills, then SVJ test using the foam marker on the board. repeated 37-38s. i would have said 38-39 but measuring the rim last time.. im -1" off.
* i took a week off from work for an out of town thing. i did not get my afternoon nap (i work night shirts). i was ok after a few black coffee but still felt "jet lagged" afterwards.
* will do some more heavy half squats tmrw. plan is full paused squat warmup up to 325x2, then 325x4 halfs and take it from there. will max at 455x2 if i feel good, or just stay with 405x2-4 if i feel fatigued.
Title: Re: Kingfish
Post by: Kingfish on May 26, 2011, 02:16:59 pm
Thur
May 26, 2011

Full Squats – Paused. Warmups
[135x8][185x6][225,275x4][325x2]

#2 Heavy Partial Squats - 100%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x3 sets
- 325x4 full squat back up set

* stopped at 3rd set of 455. was trying to see if doing more sets will get the form going. the 2nd set of 455 felt better than the first, but rep 2 of 3rd set was difficult for the back. i had to put a lot more effort to keep form solid. stopped there. did vids for depth check.
* 2 reps at 455 was max for today. i will still be able to lift 3-4 reps but depth will be compromised. 2 reps at 1/2 depth is max for today. need to do more of these heavy 455s to get stronger at that depth.
* camera angle is not consistent and the foam i used was even sagging on the 3rd vid. had to rotate pic a bit.
* was aiming to bend knees to 90 degrees.

(http://i14.photobucket.com/albums/a307/robertodimaano/halfsquatsdepthcheck.jpg)

half squats form/depth checks
http://www.youtube.com/watch?v=ZOoY__1V62Y
Title: Re: Kingfish
Post by: Kingfish on May 30, 2011, 01:51:49 pm
Mon
May 30, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 325x4
- 345x4
- 365x2

* 3 days off due to vacation. was planning on doing squat workout yesterday but didn't have time. i was worried that ill be de-trained/weak after 3 days off because thats how its usually is. 405x1 paused today was easy. 425x1 was not really a struggle. speed of concentric is good but not explosive enough for me to get a 440/455.
* still happy to get repeatable 425s even at a sub 190lb BW. i usually stop at 345 for maintenance workouts and not get into 80%RM - 365.. but i just did doubles for more full squat repetition.
* tmrw is hopefully another heavy half squat workout if i can still be strong/fresh after a long drive. 455x2 milti sets.
Title: Re: Kingfish
Post by: Kingfish on May 31, 2011, 05:12:00 am
Mon
May 30, 2011

Full Squats – Paused. Warmups
[135x8][185x6][225,275x4][325x2]

#3 Heavy Half Squats - 100%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x1, 1x1
- 325x4 full squat back up set

* will have a long drive tmrw. decided to do another workout before midnight the same day. 15-16hr from the previous lifts. i was not at my best but the workout was not bad at all. the sleep in between workouts really helps a lot. not even a nap in between today.
* half squat depth and form was good. half depth maintained even with 455. i just felt tired on the 2nd set. the transition speed was slow. im not happy with it so i stopped there. not close to a failure but with max weight, i would not even try to lift something if i knew i would not make the rep fast enough. repping too close to a failure where form might break down is out of the question.
Title: Re: Kingfish
Post by: Kingfish on June 04, 2011, 03:21:55 am
Fri
Jun 3, 2011

Full Squats – Paused. Warmups
[135x8][185x6][225,275x4][325x2]

#4 Heavy Half Squats - 110%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x3
- 475 2x1
- 495 2x3

* 2 days rest after the tueday early morning squat workout. felt strong and well recovered. was planning on multi sets of 455 doubles (100%RM Full Squat).  after 3 sets, i was still explosive. decided to go heavier. the 475 was still explosive - i did 2 reps. max at 475 (105%RM) was single only from last time.
* went heavier - 495 (110%) for the first time and it was still not that heavy. did doubles - form was solid / half squat depth was still maintained. even if it did not feel very heavy on the back. the weight really shows that it is supra max when i was doing my walkout. had to really focus on keeping my feet under my shoulders. small steps back, slow and controlled movements. i almost tilted the squat rack forward after i unloaded it at one set.
* did 3 sets of doubles for 495. i should have taken a depth check vid. i was very strong considering its the first time i used 495. i know i was going half squat low because i was looking at the mirror. vid depth check would have been a lot better.
* i was 185.5 in the morning. im getting really lean. i dont eat much if its not my cooking.  5 days out of town = 1lb drop. i still ate a lot of whey to minimize muscle mass loss.
* plan for sat / sun is light full squat with some volume, 325/345 4-6 reps + heavy half squat singles as deloads + jump drills. i ran out of time today to do my jumps because i have work at 7pm. kept rest at 8-12mins between heavy half squat sets. form was still solid after 3sets of 495 doubles. could have done 4-6sets if i had time.

110%RM = 495lb Half Squat. vid next time. weight looks BOSS
(http://i14.photobucket.com/albums/a307/robertodimaano/495halfsquat.jpg)
Title: Re: Kingfish
Post by: Raptor on June 04, 2011, 05:55:26 am
WTF? :ninja:

225 kg? :ninja:
Title: Re: Kingfish
Post by: allstar09 on June 04, 2011, 09:07:17 pm
Holy shyte  :o
Title: Re: Kingfish
Post by: Kingfish on June 05, 2011, 05:27:42 pm
Sun
Jun 5, 2011

Full Squats – Paused. Warmups
[135x8][185x6][225,275x4][325x2]

#5 Heavy Half Squats - 110%RM
- 325x4
- 345,365,385,405,425,440,455,475x2
- 495 2x1, 1x1

Jump Squats - Light
- 55 x6
- 95 x4

SVJ
- 37" x2

* did some light jump squats with 10-20%RM as wamrups to some SVJs. sunday pickup ball game also. on the 2nd SVJ, my quads locked so hard that any more jumps will get me cramps.. or that's how it felt like.
* 2nd set of 495 - lower back was not as solid. stopped at rep 1. was not really planning on doing a lot. just did them 2 days ago.
* more single leg hurdles tmrw.
* BW in the mid-low 180s this is the leanest ive been while still lifting the same weights as when i was 192-194ish. not bad at all.
495@184 = ~2.7BW half squat. 455@184 = 2.47BW Full squat. will continue this peaking/max weight doubles but will really pay attention to joint fatigue. 495x2 half squat is a LOT easier overall than multi full squat sets of 365x8 IMO, but the ligament loading overload is really noticeable on the half squats.
* bball game speed + start/stop agility felt really strong. must be the single hurdle effect + weight loss.

495x2
http://www.youtube.com/watch?v=3e4cfvReJMU

depth check - rep 1 seems a little high for a 90° squat
(http://i14.photobucket.com/albums/a307/robertodimaano/depthcheck495doubles.jpg)

weight check
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture539.jpg)



 




Title: Re: Kingfish
Post by: Kingfish on June 06, 2011, 10:36:29 pm
Mon
Jun 6, 2011

Jump Squats - Light
- 55 4x2
- 95 4x4

SVJ
- 37-38" x2

* pick up game as warmup to the SVJs, getting to repeatable high 30s now. will do some full squat maintenance tmrw and some light half squats too if i feel like it.
* was planning on doing single leg hurdles but my quads are still beat from the heavy halfs.. took it easy and just did light jump squats.
* BW in the morning is 182lb. i better be able to pause rep 405 tmrw and at least single 425. that would be really good. if the concentric on heavy sets is explosive, il try 440/455 again. 182lb BW puts 2BW at 365. that is not heavy at all. :)
Title: Re: Kingfish
Post by: Kingfish on June 07, 2011, 06:12:22 pm
Tue
Jun 7, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440x1][455x0]
- 345x6

Jump Squats - Light + Volume
- 55 8x4 with reset, 8x1 continuous

* BW now in the low 180s. dead 180 empty weight in the morning. 182 at gym. supra max half squat effect felt good on the heavy sets. paused up to 405. all reps felt strong. 425 was explosive and that gave me the idea of 440-455. 440 was also so strong. probably one of the best 440x1 ive done even at this twig of a weight. i had no idea i would fail 455 judging by how 440 was done.
* walk out and eccentric on 455 was solid. the weight did not feel heavy at all. i failed cause my quads ran out of juice. the initial 3-4" out of the hole is probably more from the recoil.. then quads should have taken over. did not happen. got pinned nicely. i took vid thinking that this would be the most awesome 455x1 il do even at this low weight because i just repd 440 easily.
* no quads = no heavy half squats today. that will bury me into overtraining/fatigue. decided to do jump squats instead with 10%RM. its still a half squat depth so training to be explosive in that ammortization depth is still there. need to develop the "skill" of turning it all on at the depth. what better way (right now) to do it than high reps jump squats.
* 30%RM half squat jump squat + full squats seems to be a good combo (been doing that all these years).. but the supra max half squat effect on the full squat heavy singles is also good.

455x1 fail.
http://www.youtube.com/watch?v=dh8xsCm1TPY
Title: Re: Kingfish
Post by: LBSS on June 07, 2011, 06:14:12 pm
front squats for quad development?
Title: Re: Kingfish
Post by: Kingfish on June 07, 2011, 06:19:18 pm
^ yes.. but front squats get my collar bone dirty. prefer to have the black squat mark on my back.  :P
Title: Re: Kingfish
Post by: LBSS on June 08, 2011, 09:58:53 am
^ yes.. but front squats get my collar bone dirty. prefer to have the black squat mark on my back.  :P

lol. just wear black, pansy.  ;D
Title: Re: Kingfish
Post by: Kingfish on June 11, 2011, 12:30:05 am
Fri
Jun 10, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 345x4

Jump Squats - Light + Volume
- 55 12x2
- 95 8x2, 12x2, 16x2

SVJ
- 2-hand dunk x4

* paused reps on all full squat warmups. the 405 paused was not so bad. i made an explosive dead start push from the bottom but my legs were still not completely recovered. slowed down midway and it turned into a slow concentric. was not going to fail it, back was solid. did not do 425 which most likely will push me into a more fatigued state.
* the back up 75%RM set felt heavy. usually aim for x6 but x4 will do for today.
* did not do any further heavy lifting and decided to do jump squats. high repetition with light weights. 10% for warmup and 20% for worksets. will use 30% next time.
* i was still jumping good up to 14 reps but stopped at 16 reps because i was starting to tire out. these were rhytmic jump squats focusing on quick transitions, silent landings and near max jump height. glutes, quads, calves and ankles were really worked out.
* will cycle between heavy half squats and jump squats, or probably do some form of waveloading again while maintaining my max full squat.  i did two hand dunk x4 from standstill today after a single pickup game as wamrup. will try to do 30% jump squat tomorrow with low reps and test jump on sunday. i was already at 38-39ish today but no vid to show again.
Title: Re: Kingfish
Post by: Kingfish on June 12, 2011, 04:37:01 pm
Sun
Jun 12, 2011

Jump Squats - Waveloaded 20/30%RM
- 55 8x2
- 95 8x2, 12x2
- 135 6x2
- 95 8x1

* no heavy lifting today. skipped workout yesterday because i did not recover well from the volume of jump squats. did some more jump squats today and did max at 30%RM waveloaded with 20% but with less volume. jump squats felt good, landings were silent.
* sunday pickup game. 


Title: Re: Kingfish
Post by: Kingfish on June 13, 2011, 10:58:28 pm
Mon
Jun 13, 2011

Jump Squats - Waveloaded 20/30%RM
- 55 8x2
- 95 6x2
- 135 4x1
- 95 6x2

SVJ
- 38" x6

* last squat workout (was weak) on fri. 2 days rest with jump squats in between for speed/plyos. did jump test today. did repeatable 38s but did not get any higher today.
* will do full paused full squat ramping tomorrow up to 425, 440/455 if strong enough as warmups/maintenance.. then go heavy half squats. might also do some back up squat jumps with 10-20% if i feel like it.
* happy that at least i got my estat 38" SVJ on vid this time. did multiple 38s and stopped when i got 37x1. did not really want to burn out before a heavy squat workout tomorrow. i've gotten 39s and probably a once in a while 40 but those are not something i can come up with easily. need more strength in the half squat transition depth..
* i have vid of the repeated 38s in one vid but got my co-worker in it. i've split the vids so i dont get in trouble.

38x2.
http://www.youtube.com/watch?v=9JumuOTaezA

(http://i14.photobucket.com/albums/a307/robertodimaano/38SVJ2nd061311.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/SVJ061311.jpg)

another set of 38.
(http://i14.photobucket.com/albums/a307/robertodimaano/almost39.jpg)

Title: Re: Kingfish
Post by: Kingfish on June 15, 2011, 01:01:03 am
Tue
Jun 14, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440x1]

#6 Heavy Half Squats - 110%RM Waveloaded
- 325,345,365,385,405,425,440,455,475x2
- 495 2x2
- 425 2x2

Jump Squats - Light + Volume 10/20%RM
- 55 12x2
- 95 8x4

SVJ
- double hand rim grabs + chins x4

* all paused reps full squat warmup to 405. 425x1 was solid. weight felt light on the back and good explosion from the hole. did not expect to lift 440x1 so badly. i exploded from the hole. got up to 1/2 squat depth.. and the mid back gave out. energy leaked and the rest of the concentric was a crawl. momentum came close to a stop at 1/2 squat on the way up, and i stupidly pushed the weight up slowly. not a good idea. should have dropped it. did not really exhausted my legs. just got me overall beat up a lot more than needed.
*all half squats were consistent in depth up to 475. the 495 was not as deep. i did better depth with this weight last time. decided to just use the top set of 495 as a waveload to 425. depth on 425 was spot on. back to 495 and it was high again. if this happened again, it would be wiser just to use a max weight were i can still hit proper depth, and do a slightly lighter set to really get a good ammortization speed while still using a heavy weight.
* did some jump squats again and it felt good. the resistance that my legs were exerting on the landings were very smooth and "loose", and then an abrupt explosive stop at the 1/2 depth. basically, the speed of eccentric was good, reversal was explosive.. jumps were silent. only upper 2/3 of foot was in contact with the ground. did not use 135 (30%) because i might be doing too much for a day. might do it tomorrow if i recover well.
* BW at gym is 182 and 180 in the morning. 425x1 is a repeatable max weight for maintenance. i might just stop there next time. repeatable 2.36BW full squat is not bad at all. 440 is ~ 2.44BW but that weight is not always guaranteed. it messes up with the rest of my SPP training if im not solid enough for that day.
* im not doing my single leg hurdles.. and direct calf work. still have those tools for another time.



Title: Re: Kingfish
Post by: Kingfish on June 16, 2011, 07:26:35 pm
Wed
Jun 15, 2011

Jump Squats - Light + Volume 10/20%RM
- 55 12x2
- 95 8x2

SVJ
- double hand rim grabs x6

* pick up game after some light jump squats, then SVJs after a getting warmed up. did x8 on the seated calf machine just to get it started.
* will get good recovery, skip thursday and do some more jump squats on friday. my lowerback is sore from the 440x1. did not really lowered my jumps. i was still getting high 30s.

 
Title: Re: Kingfish
Post by: Kingfish on June 17, 2011, 11:26:54 pm
Fri
Jun 17, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1][425x0]

Jump Squats - 10/20/30%RM
- 55 12x2
- 95 8x4
- 135 6x2, 8x1

* 1 day full rest. legs were strong on the warmup paused full squats. 405 was also solid. did not do a paused 425 but i was just not recovered enough even for 425x1. the concentric out of the hole was good but it slowed down too much. could have had the lift if i crawled it up slowly but decided to just drop it and save the beating.
* jump squats are getting better and better. plan is to load up to 225 (50%) for a double and waveload it with 135. jump with 135 with the same speed and control as im doing with 95 right now.  target is fast 135 x8-12 jump squats.
Title: Re: Kingfish
Post by: Kingfish on June 19, 2011, 04:02:52 pm
Sun
Jun 19, 2011

Jump Squats - 10/20%RM Waveloaded
- 55 8x1, 12x2, 12x4, 8x1
- 95 8x4

SVJ
- 37-38" x4

* legs still not ready for heavy full squats. did more speed / plyo work. will do more jump squats + bball game tmrw, then full squats + heavy halfs on tuesday.
* maintaining 182BW at gym. 180 in the morning. if i get a 455x1 on tuesday at this weight, thats an exact 2.5BW squat. that would be nice ;D






Title: Re: Kingfish
Post by: Kingfish on June 21, 2011, 01:00:22 am
Mon
Jun 20, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - 10/20%RM Waveloaded
- 55 12x2, 8x2
- 95 8x2

SVJ
- 40x2, 38-39 x4

* paused 405 was good. i hesitated doing 425. could have had it but could have burned out also. 440/455 is not going to happen right now. the high volume of jump squats are really adding to my fatigue. still happy to get repeatable and easy paused 405s. stopped there and did my jump squats. no heavy halfs. my legs don't feel very strong for lifting very heavy weights. it just feel like my legs would benefit more from speed training right now. they feel "loose"
* after the wave loaded jump squats.. i did a single pick up game.. and then SVJ.. and the awesome happened.. repeatedly..yes.. 40x2 and some very high 30s. too bad i had no idea i would be this good today.. no vid. will do it next week. hopefully i dont mess up with my fatigue. my goal is repeatable 40s.. so unless i can do them whenever i want, my goal is not yet met.
* my SVJ really improved lately because of the 10/20/30% jump squats. just because ive been doing more of them than the supra max half squats. if i count the submax half squats.. then yes, ive done a lot of them. and it could be them. i really dont know. i know its not thru shock plyos cause i really dont have them in cycle right now.
* supra max half squats have a very good potentiation effect to the jumps squats. my jumps squats are just silent. force absorption and transition is quick and controlled.

Title: Re: Kingfish
Post by: vag on June 21, 2011, 05:29:59 am
40'' SVJ , that's insane!!!
Mad props kingfish , you're a beast!!!

BTW , you're a baller, a high flyer, a vert training addict , howcome there is no dunk stuff in your journal?

Title: Re: Kingfish
Post by: Kingfish on June 21, 2011, 10:06:47 am
^ thanks

taking dunk vids is the easy part. im just making sure i have repeatable 12" over the rim when i jump.. ~ 10 with the ball.
Title: Re: Kingfish
Post by: cowed77 on June 21, 2011, 01:02:58 pm
hahaha.... holy shit.

i dunno why u are so fixed on working that SVJ instead of a RVJ, but damn...

good stuff! 40" SVJ!
 :wowthatwasnutswtf: :wowthatwasnutswtf:
Title: Re: Kingfish
Post by: vag on June 21, 2011, 01:43:47 pm
taking dunk vids is the easy part. im just making sure i have repeatable 12" over the rim when i jump.. ~ 10 with the ball.

Agreed , those 2'' with-without the ball gap are so frustrating when you get ~10'' above , you get so high but you can't dunk unless you can palm the ball easy and tight or you are a lob god like adarqui!
I was talking about dunk talk in general , i never saw a dunk session logged , or mentioning dunks in practice/warmups/games. My bad though, i just saw there is dunk material on your youtube channel.
Anyway , with 40'' you already got that 12'' above rim and from a standstill too, so i guess we'll have awesome footage coming soon!
Keep it up...
Title: Re: Kingfish
Post by: Kingfish on June 21, 2011, 11:15:54 pm
Tue
Jun 21, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2]

#7 Heavy Half Squats - 110%RM
- 325 x4
- 345,365,385,405,425,440,455,475x2
- 495 2x3
- 455 2x1

Jump Squats - Light + Volume 10%RM
- 55 12x2

* was planning on taking a vid with my jump tester to show my 40 but the gym today was packed. no room to set up my tester. i did my heavy half squats instead. was planning on doing the half squats tomorrow because i did not feel very strong for heavy lifting yesterday. thought another skipped day will be really helpful for recovery.
* all warmup full squats were ok but ive had stronger days. was expecting the heavy halfs to suck but surprisingly, i saw a lot of improvement from the last workout. the sub 455 weights were quick on the transitions. 475 and 495 maintained same 1/2 depth. still not accelerating the negative or "letting the bar lower a little faster" on supra max weights, but bar control was also improved.
* first 2 sets on 495 were solid, and explosive after the ammortization. the 3rd set was noticeably slower. stopped there. did a back up 455x2. my lower back got a good workout. it feels a little stiff right now. quads feel "locked".  a 12x2 set of 10% jump squat to get some speed to end the workout.

Squat Workout Schedule:
* jump squats / jump drills and bball games not included

May 24 Tue - Full Squat 455x1, #1 Half Squat 455x2, 475x1
May 25 Wed
May 26 Thur -Full Squat 325x2, #2 Half Squat 455 2x3sets
May 27 Fri *out of town
May 28 Sat *out of town
May 29 Sun *out of town
May 30 Mon - Full Squat 425x1, Full Squat to 325x2, #3 Half Squat 455 2x1, 1x1
May 31 Tue
Jun 1 Wed
Jun 2 Thur
Jun 3 Fri - Full Squat 325x2, #4 Half Squat 495 2x3
Jun 4 Sat
Jun 5 Sun - Full Squat 325x2, #5 Half Squat 495 2x1, 1x1
Jun 6 Mon
Jun 7 Tue - Full Squat 440x1
Jun 8 Wed
Jun 9 Thur
Jun 10 Fri - Full Squat 405x1
Jun 11 Sat
Jun 12 Sun
Jun 13 Mon - SVJ 38x4
Jun 14 Tue - Full Squat 440x1, #6 Half Squat 495 2x2 (doing full 440x1 drained me before even getting to supra max halfs)
Jun 15 Wed
Jun 16 Thur
Jun 17 Fri - Full Squat 405x1 failed 425x0
Jun 18 Sat
Jun 19 Sun
Jun 20 Mon - Full Squat 405x1, SVJ 40x2
Jun 21 Tue - Full Squat 325x2, # 7 Half Squat 495 2x3

Title: Re: Kingfish
Post by: Kingfish on June 25, 2011, 03:47:03 am
Fri
Jun 24, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2]

#8 Heavy Half Squats - 110%RM
- 325,345,365,385,405,425,440,455,475x2
- 495 2x2

SVJ
- double hand rim grabs x4

* depth was good on all half squats. 495 starting to feel easy. the tightness post workout is now reaching my left upper knee area. there is no pain but im sure the area above the knee cap (ligaments) is starting to get a good beating, even with minimal reps.
* i will use 515 (~115%) next time and still stick with doubles. thats ~  2.9BW half squat.
* the double hand rim grabs+chins were almost effortless.
* rest tomorrow or some jump drills if i feel like it. then some low volume of half squats on sunday.. something to prime me up for a jump test on monday. hope it works.

Title: Re: Kingfish
Post by: Dreyth on June 25, 2011, 04:43:51 pm
Wait till you work on your running approach. 45+ inch RVJ is well within your grasp.

ESPECIALLY if you can get repeatable 40" SVJs.
Title: Re: Kingfish
Post by: Girljordan on June 25, 2011, 04:51:53 pm
May I ask what your vert was before training.
Title: Re: Kingfish
Post by: Kingfish on June 25, 2011, 05:06:11 pm
Wait till you work on your running approach. 45+ inch RVJ is well within your grasp.

ESPECIALLY if you can get repeatable 40" SVJs.

i see myself trying to up my full squats again.. until my body refuses to get stronger.. or until get sick of it. 5 plates look cool. ;D

May I ask what your vert was before training.

~ 28" from a 3 step approach.
Title: Re: Kingfish
Post by: Kingfish on June 25, 2011, 08:45:09 pm
Sat
Jun 25, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2]

#9 Heavy Half Squats - 90%RM High Rep + Speed
- 325x4
- 345,365,385,405x2
- 425x1
- 405 4x1, 6x2

* the paused full squats warm up were just enough to give me a good full body stretch. i do not have enough strength to do max full squats right now. it would be a grind to even get 405/425 today. cant really have it all.
* since i got a good half squat workout yesterday, i used it as a good warmup for lighter sets today emphasizing more on quick transitions while still using something heavy-ish. did 325x2 as half squat warmup and ramped it by doubles looking for the weight where i start to feel uncomfortable "loosening up" the eccentric. stopped at 425x1 and went back to 405s. ~90%RM / 2.25BW half squat. stopped at 6 reps for now. need to find out how my body reacts to the repetitions. if my jumps suck in the next few days, then i burned out. if im good, il do more sets of 6. until i start to feel less explosive.
* lance made it clear that the improved jump squats are a manifestation of the improvements in the half squat. the improvements in SVJ came from the halfs.  il just do more of these 405s half done very explosively / alternate with supra max 495s.... and let the SVJ take care of itself by doing SVJs.
Title: Re: Kingfish
Post by: Kingfish on June 26, 2011, 04:54:53 pm
Sun
Jun 26, 2011

Jump Squats - Light 10%
- 95 8x3

SVJ
- 38" x6

* light jump squats as warmups to pickup game. did repeatable 38s after i got some sweat going. did not bring jump tester to gym today. i did not get enough sleep. legs don't feel bouncy. quads are stiff. surprised to get 38s and im looking forward to testing SVJ tomorrow after a pick up game. today was a good "loosening" day after some heavy lifting. will squat again on tuesday.
* BW at 180.1 at gym.
Title: Re: Kingfish
Post by: Kingfish on June 28, 2011, 01:07:14 am
Mon
Jun 27, 2011

Jump Squats - Light 10% Warmups
- 95 8x1 12x2

SVJ


Calves - Seated Donkey Machine
- 8x2

* bball pick up game and some jump testing at the end. will do some heavy squats tomorrow. not set yet on weather to do high volume of 85-90% full squat, or some more peaking work with supra max half squats.

(http://i14.photobucket.com/albums/a307/robertodimaano/062711SVJ.jpg)
Title: Re: Kingfish
Post by: Kingfish on June 28, 2011, 01:52:31 pm
Tue
Jun 28, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#10 Heavy Half Squats - Supra Max 110%
- 405,425,440,455,475x2
- 495 2x2

* all paused squats felt solid. 425x1 non-paused is possible but would be tiring. i don't think i can do 440/455 today. i also noticed that the better i get with the half squats, the eccentric on my full squats start to slow at half squat depth on its own. it made my legs work extra hard slowing down the bar to almost a crawl going down.
* all supra max weights on half squat were half depth. the transition speed on 425 improved a lot. i'm starting to feel comfortable stopping and rebounding at half depth. not bad progress for 10 sessions. i could have used 525x2 (115%RM) today judging by how 495 felt. decided to do it next time.
* i was planning on doing a back up half squat sets of 405 or 425x6 for quick transitions after using the supra max weight as potentiation but my legs did not feel strong after the top sets of 495 2x2. will probably do it tomorrow. i went to the gym early because of my schedule today.
* might split squat workout like this.. paused full squats ramping to 405x1 (2.25BW) and doubles on half squats up to 110/120%RM as long as half depth is achieved. ammortization speed will be trained more on the back up sets of 405/425 on the following workout, within the day or the next day.. repeat until im happy with repeatable 40s.
* when i go back to full squat volumes for size at some point, i will probably do singles of supra max half squats for maintenance. doing doubles right now is just a good way of making sure i hit proper depth without compromising form from fatigue of 3+ reps using very heavy weights.


Title: Re: Kingfish
Post by: Kingfish on June 28, 2011, 11:10:42 pm
Tue
Jun 28, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#11 Heavy Half Squats - 90/94%
- 405 6x2
- 425 4x1

* changed my mind. got a late afternoon nap and decided to complete the speed part of the half squats today, so i can get a full 2 days of rest from heavy lifting. might do some jumps/bball game tmrw if im not very sore.
* i was stronger on the paused full squats warmup this second time. i was only planning on going up to 325x2, then doing all half squat doubles all the way to a working weight of 405. 365/385/405 was a lot easier. 440 full squat is possible. 2 days full rest from heavy squats and i already de-trained a bit. at least i know how to get it back quickly.
* the 405x6 half squat felt really good. first time im actually pulling the weight down to get a faster eccentric speed. should have vid the set for comparison. the 2nd set felt the same way. moved up to 425. did only 1 set of x4 because the 4th rep was not very explosive anymore. reps 1-2 had decent speed, but not as fast as the 405.
Title: Re: Kingfish
Post by: LBSS on June 29, 2011, 12:32:04 am
i meant to say this before, but your CMJ stills are inspiring.  :highfive:
Title: Re: Kingfish
Post by: icravesolefood on July 01, 2011, 01:53:10 pm
Good stuff on here. I'm trying to get that 400 pound atg squat here soon. Looks good man. Keep up the good work.
Title: Re: Kingfish
Post by: Kingfish on July 02, 2011, 07:00:09 am
^  :headbang:

Wed
Jun 29, 2011

Jump Squats - Light / Wamrup
- 95 8x4

SVJ- 38 x4

* pick up bball game for conditioning and speed. was not able to jump or move as quick before because legs are feeling heavy/tired.

Fri
July 1, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#12 Heavy Half Squats / Speed - 90%
- 405 6x2

* warmup full squats felt good. paused 405 was solid, no hessistation and good explosion from rest at bottom. did not go heavier. 425 would be challenging. i feel that the top supra max sets of 495s even if maxed at x2 is still giving my recovery a hard time. i did a squat workout today so i dont de-train to much.
* thought about doing 425-440 x4 with explosive reversals but did not feel very strong. just did some high rep 405s to get form going for a sunday half squat workout.
* the 405 explosive half squats were ok. upper portion of left knee is feeling strained again. not sore, not hurting..it just feels like it was pulled with some excessive force.. like a dropping 405  ;D
* my lowerback is holding its own lately. no soreness even after the 495s last time.


Title: Re: Kingfish
Post by: Kingfish on July 03, 2011, 05:40:16 pm
Sun
July 3, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#13 Heavy Half Squats / Speed - 90%
- 405 6x4

* i was more tired today than last fridays squat. 405x1 paused was a little slow on the concentric. 425x1 would be challenging and definitely no 440/455 today. BW at 180 in the morning, 182 at gym.
* did more 405x6 half squats emphasizing on explosive ammortizations and proper 90° knee bends. will really burn out if i do supra max half squats. my recovery is not strong enough for this pace. need to eat and sleep better.
* did a vid check of depth a explosiveness. on one set, i was really getting explosive reversals on reps 3-4, probably got overconfident and lost some form. leaned forward a bit and lost balance. was able to correct myself and did rep 6. if this was a supra max weight, il probably be broken now. i can handle 405 easily.
* full rest tomorrow, and will try for supra max half squats on tuesday.

405x1 half squats - out of control rep5
http://www.youtube.com/watch?v=jW5x-gbJNqI

Title: Re: Kingfish
Post by: Kingfish on July 05, 2011, 12:22:51 pm
Tue
July 5, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#14 Heavy Half Squats - Supra Max 115%
- 405,425,440,455,475,495 x2
- 525x1
- 425x4

* the paused full squats to 405x1 is typical coming from good rest/recovery. i slept mid day also yesterday.. plenty of sleep, whey protein and cow. it was easy. i would get 425,440x1. 455 depends on how fast i get the 440x1.
* did supra max squats up to 525 (115%RM). i was planning on doing x2. i lowered to get a good 90° depth, but on the way up, i was not able to keep mid back tight. it caved in a bit and that was enough for me to call it quits. legs strong enough for 525x2 or maybe more, but lifting with a collapsed midback is just asking for injury.  i did not hurt anything. just a typical ugly rep. training my torso to stay upright with 525 is a good way of improving my full squats too. il probably get a full 475 or 495x1 without even doing many full squat singles with those weights. 525 supra max singles as potentiation to 385-405 x6-8 full squats is a good combo for later.
* did a back up set of 425x4 for some speed. did not do more sets. i still plan to do some speed drills this afternoon.

update on my supplements:

ive been using a serving 30-45mins before workouts for almost 2 weeks now. got 10 serving bottles for free with my 5lb syntha6...
i had jack3d as preworkout and still have them but NO Xplode just turns my veins into big blood pipes.   :o

enlarged veins = more nutrients to muscles.. etc.. but ive been warned that a lowered blood pressure will tax the heart more because it has to compensate by pumping more blood to maintain balance... thats why i just use the minimum amount (1 serving) and dont use it for non-workout days.. 

my supp stack now:
- creatine monohydrate
- whey - musclemilk / syntha6
- multi vit
- jack3d / no xplode
- black coffee

main diet
- cow + rice
- fish + rice
- ? 32oz x4 H20
- vegetables + fruits
Title: Re: Kingfish
Post by: Raptor on July 05, 2011, 02:40:13 pm
What's up with No Explode... I've heard a lot about it, about enraging you and all that stuff... what does it do?
Title: Re: Kingfish
Post by: Kingfish on July 05, 2011, 10:51:49 pm
^ BSN NO Xplode is a preworkout supplement thats supposed to dilate your nerves so more blood can reach the muscles. it also contains B vits and caffeine for a mental boost.

Tue
July 5, 2011

Jumps
- 10 yr sprints 8x2, 4x2
- Jump squats 55 8x2, 95 8x2
- 2 hand SVJ dunks with volleyball 4-6 x 8sets

* got some good sleep after the morning low rep/high intensity squat workout. did not have a bball pick up game. either i lack the proper warmup / stim from the game, or the morning squat just fatigued me.. i only maxed at 36-37 SVJ this afternoon.
* since i cannot dunk a bball cleanly.. i used a volleyball instead. did 6 reps of multi sets just to get some jump skill will a ball. 


Title: Re: Kingfish
Post by: Raptor on July 06, 2011, 05:05:03 am
So then no explode is more drifted towards bodybuilding where stuff that's in the blood is more important since they train with higher rep ranges, right?
Title: Re: Kingfish
Post by: Kingfish on July 07, 2011, 11:10:14 pm
^ any supplement that aids in getting your muscles bigger/stronger is geared towards general strength training..  its not solely a bbuilding thing.

Thur
July 7, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#15 Heavy Half Squats - 93%
- 425 4x3

* hamstrings a little sore from the non-max 10yrd sprints. did not really affect my full squats. i was strong today. could have had 440-455x1 because 385/405 paused felt light and concentric was so smooth. plan was to stop at 405x1 paused and half squat my way up to 495-525. changed my mind and attempted a 425x1 non-paused but 425 never felt this light before.. so i stopped at the bottom for a good 1-1.5sec and blasted the concentric. mid back caved in a little bit halfway up and it slowed down the concentric because energy leaked. it was not so bad that i had to drop the weight. i just felt like getting 425x1 paused today. not bad. 2.36BW paused squat.
* since i probably burned out with that 425x1 idea, i just decided to do 425x4 half squats so i dont fatigue myself too much. will take a full rest day tmrw and do jump drills on saturday.
* was not able to vid my paused full squat.. it would have been nice but i had no idea id be strong today. sucks.
Title: Re: Kingfish
Post by: Kingfish on July 09, 2011, 07:56:12 pm
Sat
July 9, 2011

Jump Squats - Waveloaded 10-20-30%RM
- 55 8x1, 16x1, 8x2
- 95 8x2, 8x2,
- 135 6x1, 8x1

Jumps - SVJ + 3 Step VJ
- volleyball dunks

* still fatigued a bit from the squats from thursday. i should be recovered nicely by tomorrow. thinking about doing a SVJ vertec test vid tomorrow. i jump best on a monday.. either i skip tomorrow or do some very light jump squats + jump drills, pick up game.. then SVJ test.
Title: Re: Kingfish
Post by: D4 on July 10, 2011, 01:35:36 pm
Your 40" SVJ is insane lol.  Just wondering a couple of things.

What's your RVJ?

Also, do you remember what your squat strength and vertical was at when you first started training?
Title: Re: Kingfish
Post by: Kingfish on July 10, 2011, 04:55:03 pm
^ i dont train RVJ, but right now id say a good SVJ +2-3".. max at +4" at one point. vert was in the high 20s when i started and squat strength was up to the high 200s very quickly. took years to get from 315-365.. same as 365-405s..

Sun
July 10, 2011

Jump Squats - Waveloaded Light 10-20%RM
- 55,95 16x1 warmup
- 95/55 wave 8x2 x2

Jumps
- SVJ test 37x4
- volley dunks

* my glutes were sore from yesterdays workout. quads were ok. not stiff. did the jump squats.  a waveload 95/55 is 95x8, remove plates and do 55x8 right away. did it twice today. a pickup game and then vid my SVJ test. i sucked. did more volley SVJ dunks for more jump volume.
Title: Re: Kingfish
Post by: Kingfish on July 12, 2011, 01:04:41 am
Mon
July 11, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#16 Heavy Half Squats - 113%RM
- 425,440,455,475,495,515x2
- 545x0
- 425 4x2
- 440 4x1

Jump Squats - Light 10%RM
- 55 8x2

Jumps
- volley dunks 6x4

* was strong in the full squats warmup after a 3 non-squat days. did not detrain. the 405x1 is getting really easy, i don't even psych myself as much before doing the x1 paused rep. 425x1 paused would have been challenging but i should have gotten it too. sticked to the plan and conserved energy for the supra max half squats.
* the 495x2 is now easy. was planning on doing 525x2 but got stupid and did not add enough plates. i was sure the last time i did the 525x1 - it was very heavy that i had to stop at x1. the 515x2 was controlled and depth was still good. could have gotten 525x2 the way i handled the 515.
* since 515 was not that hard, i loaded 545. the 545x1 was me testing a 3xBW half squat. it did not feel heavy to the back at all. i swallowed enough air to fill my belly and some upper ab space to brace myself. concentrated on keeping my torso as upright as i can.. i was able to control the eccentric and stop the bar at 90° depth.. but thats as much as i can do for now. form broke apart the moment i tried to push up. i did not even struggle keeping the mid back upright because it gave out so fast. i think what happened was - mid back started to cave in.. legs still tried to push up.. but was not able to hold the position.  the weight was just too heavy right now. i probably depleted all my creatine slowing down and stopping 5x45 + 25  :P
* took some whey protein mid workout and moved on to some back up half squat sets of 425x4. the potentiation effect of 545 was strong. i blasted the 425. did 2 sets of that and moved up to 440x4 - which was still explosive. stopped at 1 set so i dont burn out. will now use 440x4 as my explosive sets. i was able to loosen up the drop on 440 now. not bad.
* did some light jump squats and volleyball dunks for speed work. i dont think i will be able to jump any good tomorrow because i might have done too much heavy squats today.

(http://i14.photobucket.com/albums/a307/robertodimaano/071111halfsquatdepthcheck.jpg)

515x2, 545x0
http://www.youtube.com/watch?v=K-pba-vu6qA


Title: Re: Kingfish
Post by: Kingfish on July 13, 2011, 12:53:29 pm
Wed
July 13, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385x1][405x0]

Jump Squats - Light 10-20%RM
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1

Jumps
- Volleyball SVJ dunks 10x2

* i want to play some pick up ball this afternoon so i decided to do my explosive half squats early in the morning.  i was not completely recovered from the heavy monday squat workout, but IMO it shouldn't be so bad because i plan to do explosive halfs up to 440x4 only. i felt tired coming out of the pause on 405x1 and midway up, the bar got heavy. i gave up on the rep. i'm fatigued more that im used too because i rarely fail a paused 405.. skipped the supra max half squats and just did some light jump squats and jump drills.
* will do the pick up ball this afternoon.. probably a set or two of 55|95lb jump squats as warmups. if im fresh enough, il do the explosive 440 half squats on thursday.
* feels bad to get pined by 405. should have just non-paused it.
Title: Re: Kingfish
Post by: Kingfish on July 14, 2011, 12:14:58 am
Wed
July 13, 2011

Jump Squats - Light 10-20%RM
- 55 8x2
- 95|55 8x1/8x1

Jumps
- SVJ double hand dunks 6x6

* my squats sucked this morning due to fatigue. im still not completely recovered but still managed consistent 37-38" SVJs to get clean double hand dunks with a bball. did the dunks after the squat jump warmups and a pick up game.
* noticed that i jump noticeably higher if i really focus on getting down to that 1/2 depth. focusing on very quick amortizations that sacrifice depth also lowers my jump height.
Title: Re: Kingfish
Post by: Kingfish on July 16, 2011, 03:56:16 am
Fri
July 15, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#17 Heavy Half Squats - 113%RM + Explosive 97%
- 425,440,455,475,495x2
- 515 x2
- 440 4x1,5x2

* legs felt recovered and paused full squats were ok. not the strongest but not very weak either. will not get a paused 425 today based on how much effort i had to use to get 405 up.
* did supra max half squats up to 515x2 to potentiate some explosive 440s x4. blasted the first 4 easily on 440. did x5 for 2 more sets just to get more reps going. im getting close to repping 455x4 explosively. will probably start a supra max maintenance at that point and concentrate more on jump drills while giving myself some time-off to recover from the heavy lifting.
Title: Re: Kingfish
Post by: LBSS on July 16, 2011, 06:44:52 pm
somewhere i have seen a study that found SVJ and CMJ were higher the deeper subjects went, even with loads. bah, can't find it right now, will try to dig it up...
Title: Re: Kingfish
Post by: steven-miller on July 17, 2011, 06:19:13 am
somewhere i have seen a study that found SVJ and CMJ were higher the deeper subjects went, even with loads. bah, can't find it right now, will try to dig it up...

I'd be interested in this study as well! If you can dig it up, plz post it in articles or something. Thx!
Title: Re: Kingfish
Post by: Kingfish on July 17, 2011, 04:48:08 pm
Sun
July 17, 2011

Light Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365x1]

#18 Heavy Half Squats - Explosive 97%
- 365,385,405,425,440x2
- 440 4x3

Jump Squats - Light Warmup + Waveload 10-20%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1

Jumps
- SVJ 2 hand dunk with bball x4

* light squat workout after a day rest from fridays heavy lifts - stopped the paused full squat wamrups at 365. and did half squats up to 440s. some light jump squats and the sunday pick up game. did some SVJs after the same. barely got above the rim. would have been clean 2 hand SVJ dunks if i used a volleyball.
* will do waveload jump squats tmrw and more SVJ drills. im jumping 2-3" lower today. max at ~ 37"

SVJ after the squats
(http://i14.photobucket.com/albums/a307/robertodimaano/SVJ071711.jpg)

 
Title: Re: Kingfish
Post by: Kingfish on July 18, 2011, 10:38:55 pm
Mon
July 18, 2011

Jump Squats - Waveload 10-20-30%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1 x2
- 135|95 6x1/8x1 x2
- 95 8x1

Jumps
- SVJ 2 hand dunk with bball x4

* did not overdo the volume of the 30% jump squats to prepare for tmrws heavy half squats. i jumped better today after a pick up game. 2 hand SVJ dunks with bball were better than yesterday. i was able to push the ball down instead of just putting it above rim and letting it drop on its own. thats ~ 1-2" higher jump.


Title: Re: Kingfish
Post by: Kingfish on July 19, 2011, 11:29:49 pm
Tue
July 19, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#19 Heavy Half Squats 113% + Explosive 97%/100%
- 425,440,455,475,495x2
- 515 x2
- 440 4x1
- 455 4x3

* legs are well recovered today. could have gotten a paused 425x1. did heavy half squats up to a top set of 515x2. it was not very heavy. i could have gotten 525/535 halfs. top set is not my focus right now. i just need x2 with a heavy weight to get my explosive x4 reps eaiser. the 515 x2 followed by 440x1 worked nicely. only did 1 set of 440. time for 455x4 because i got good speed on 440 now.
* i will do this same routine until i get to 24 workouts with the supra max heavy half squats. then i will go maintenance while doing more jump drills and jump squats. maintenance will be like ramping singles/doubles up to 545 eventually while limiting the back up explosive reps to 1 set.
* no jump drills today.. will do some tmrw, probably volleyball dunks if im tired.
Title: Re: Kingfish
Post by: Kingfish on July 21, 2011, 07:13:41 am
Wed
July 20, 2011

Jump Squats - Waveload 10-20-30%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1 x1
- 135|95 4x1/4x1 x2
- 95 8x1

Jumps
- SVJ 2 hand dunk with volleyball x8-10

* jump squat volume on 135 maxed at x4 and waveloaded with 95x4. did a pick up game as warmup to SVJ double hand dunks with a volleyball. full rest day on thursday and some explosive half squats up to 455x4 on friday if im not feeling very strong. go up to 515x2 otherwise.
Title: Re: Kingfish
Post by: Raptor on July 21, 2011, 08:59:39 am
What happens if you try two handed dunks with a basketball? Is it hard because the ball is bigger or because it's heavier, or both?
Title: Re: Kingfish
Post by: Kingfish on July 22, 2011, 11:36:14 pm
^ i prefer to do my SVJ 2-hand dunks with a smaller ball when im not completely recovered because i dont have to jump as high to get the ball to clear the rim.  i can easily do 8-10 reps consecutively dunking a smaller ball before i start to breath heavy. also, i prefer to push down a smaller ball than to do a weak dunk with a bball.

Fri
July 22, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#20 Heavy Half Squats - 100%
- 425,440x2
- 455 2x1, 4x1

Jumps
- SVJ 2-hand dunks with volleyball

* full day rest but did not feel very strong. i exerted more effort than usual to get the paused 405x1. 425x1 would have failed. decided to just stop at 455 and do a set of x4. stopped there and did a pick up game, then some volley SVJ dunks.
* did paused half squat for rep 1 just to get a good feeling of the 90° knee bend.
Title: Re: Kingfish
Post by: Kingfish on July 24, 2011, 04:48:47 pm
Sun
July 24, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#21 Heavy Half Squats - 100% | 80%
- 425,440x2
- 455 2x1, 2x2
- 365 2x1

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 4x2
- 95 4x2 (with reset per rep)


Jumps
- SVJ 2-hand dunks with bball x4

* legs still a bit tired from all the repetitions of 2 hand dunks ive been doing a lot lately. feels good to be pushing a ball down the rim with 2 hands from SVJ.. i might be overdoing it a bit. cut down the volume of SVJ dunks today... limited to 2 sets of 4.
* the paused full squat warmups were feeling heavy. a 425x1 paused is not going to happen.
* i did up to doubles only on the heavy half squats but did not follow lance's ballistic reversals. today is a sort of deload so i did paused 90° squat to still train to be strong in the ROM but without adding too much fatigue to the system. maxed at 455 - 100%, and a back up single set of 365x2. i still focused on exploding on the 1/2 depth on the way up.. only difference is that i am not in a hurry to get to half depth and take my time once i got there - pause and then explode up. something like a paused jump squat.
* added 2 sets of 4 of jump squats with reset. goal on the jump squat today is to drop and absorb the weight at half depth as smooth and fast as i can.. and use that voluntary recoil to quickly get off the ground quickly once i reached 1/2 depth.. not really aiming to jump high - just quick reversals.

paused half squats - 455|365
http://www.youtube.com/watch?v=oaa0XhbcRXQ

half squat depth check
(http://i14.photobucket.com/albums/a307/robertodimaano/depthcheckhalfs072411.jpg)
Title: Re: Kingfish
Post by: Kingfish on July 25, 2011, 11:58:43 pm
Mon
July 25, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#22 Heavy Half Squats - 113%|100%
- 440,455,475,495x2
- 515 x2
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 4x1

Jumps
- SVJ 2-hand dunks with bball x4

* after my squat workout yesterday, i did some road biking for ~ 2 hours as a liesure run / recovery. it worked really good. i felt very strong today. this should have been a jump squat day with a pickup game and more SVJ drills. change of plans and did another round of heavy half squats.
* i was 178lb at the gym, but did not feel weak at all. did paused full squats up to 425x1. my 1RM full squat is probably in the 465-475 now. this is the 2nd time i hit 425x1 paused. it was not easy.. but i got it up there without collapsing my mid back coming from a 1.5 sec pause at the bottom when my hams are sitting on calves.
* did the 90 deg half squats up to a top set of 515x2, followed by a back up set of 455x2. did not do too much volume as i am 2 workouts away from maintenance. did the jumps squats with the reset and emphasis again on the depth.
Title: Re: Kingfish
Post by: Raptor on July 26, 2011, 05:33:46 am
475/178 = 2.66 :o
Title: Re: Kingfish
Post by: Kingfish on July 27, 2011, 04:41:18 pm
Wed
July 27, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385x1][405x0]

#23 Heavy Half Squats - 113%|100%
- 405,425,440,455,475,495x2
- 515 x1
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 8x1, 4x1

Jumps
- SVJ 2-hand dunks with bball x4

Back
- seated cable rows with emphasis on spinal articulation 8x6sets

* back to back squat days on sun/mon may have gotten me a little beat. i was not feeling weak with the pause squat singles. did 385x1 like a normal recovered day after a skipped day.. but on the 405x1, i noticeably slowed down midway and had to drop it. not worth fighting for the rep and burn myself out.
* the heavy half squats were supposed to be up to 455x2s with emphasis on explosiveness. the weight felt really light on the back. went all the way to 515. had a trainer spot me on depth on 495x2. a good indication that i really reached my 90 deg knee bend is when i feel more glute get pulled/involved. i was also lowering/pushing the weight thru the upper 2/3s of feet and was at some point really letting the balls of feet + big toe absorb the weight. if my shoes didn't have heels, i would have been tip toeing. probably not good for the knees in the long run, but the movement felt more natural that way.
* i was doing my seated cable rows in between sets of the paused squat warmups. really trying to get the erectors ready. light sets of 8s between the squats. and some heavier sets of 8s again after workout.
* did some jump squats, pickup game and 2-hand SVJ dunks. i was jumping good. these were push down dunks with bball.
* will have another half squat workout and then switch to maintenance. something like ramping singles up to 515x1 and then back up to 455x1s.. do more SVJs and then vid some decent 2hand SVJ dunks.

Title: Re: Kingfish
Post by: LBSS on July 27, 2011, 05:54:53 pm
do you ever do jumps first? might be interesting to see how high you can get if you do them before you squat.
Title: Re: Kingfish
Post by: Kingfish on July 29, 2011, 02:20:51 am
^ no. always did the heavy lifting before the jumps. i dont really tire myself that much because of the long breaks between sets.

Thur
July 28, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Jump Squats - Waveloaded 10-20-30%
- 55 8x2
- 95 4x2
- 135 | 95 2x1, 4x1
- 135 | 95 4x1, 4x1
- 135 | 95 2x1, 4x1

Jumps
- SVJ 2-hand dunks with volleyball x6-8

Back
- seated cable rows with emphasis on spinal articulation x8

* felt pretty good waking up this morning. legs were not tired and i felt strong. i also wanted another crack at the 405x1 paused that i dropped yesterday. last weeks fridays squats were weak. could be because the last squat workout prior to that was on a tuesday. 2 days of no squats detrained me.
* it was a good idea to lift today. got my paused reps all the way to 425x1 and it is starting to feel easier now. did some cable rows in between wamrup squat sets to get the erectors really going.
* BW at gym - 180. empty 178. maintaining sub 180s while still improving / maintaining my lifts. not bad.
* did not do my half squats. i cannot be overdoing the supra max lifting. did waveloaded jump squats instead with low volumes. no pick up game. went straight to SVJ dunks with a volleyball for my jump drills. if i got a better warmup from a pick up game (and break a sweat), bball dunks would be doable. got repeated 37-38s today. 39-40 not happening when im cold.
Title: Re: Kingfish
Post by: Kingfish on July 30, 2011, 01:28:41 am
Fri
July 29, 2011

Jump Squats - Light 10%
- 55 8x4 with reset

Jumps
- SVJ 2-hand dunks x4

* just felt like going to the gym to play some pick up game. did pretty good with the dunks afterwards. il do my heavy half squats tmrw. i was jumping at least 38s today. i was pushing the bball down the rim with both hands form an SVJ.
* will get an SVJ 2 hand dunk vid next week.

Title: Re: Kingfish
Post by: undoubtable on July 30, 2011, 01:34:28 am
Hey Kingfish, how do you determine what percentage of full squat to use for your jump squats and what have you found to be the most effective? Great stuff btw, your consistency/ progress is crazy impressive.
Title: Re: Kingfish
Post by: Kingfish on July 30, 2011, 08:42:22 pm
^ thanks. For jump squats, most of the time i stay in the 10-20-30% Full Squat 1RM. I've gone as heavy as 50% but did not really find any benefit from it (to offset the very high injury rate), aside from a potentiation effect for a lighter set that follows.

i believe its already been studied that 30%RM is the most effective to use for JS for power development. right now, most of my JS reps are in the 10-20% because im still focused on heavy lifting.

Sat
July 30, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385x1]

#24 Heavy Half Squats - 110%|100%
- 405,425,440,455,475x2
- 495 x1
- 455 x2

Jump Squats - Light 10-20%
- 55 8x4
- 95 4x2
- 55 8x1

Jumps
- SVJ 2-hand dunks with volleyball

Back
- seated cable rows with emphasis on spinal articulation x8

* the 385x1 paused was already heavy. stopped there. did half squat doubles up to 475 and a single 495. i got good depth on it but really took a lot of effort to maintain form. just did 495x1 and a back up 455x2. legs not dom'd but im probably starting to accumulate lots of fatigue. its about time to maintainenance both the full and half squats.
* no pick up game. some light jump squats to loosen up legs from the heavy lifting. did some SVJ dunks with a smaller ball. cant even push the ball down with two hands. had to use 1 hand on some reps to make it look like a dunk.
* this is the last workout of progressive heavy half squats. il maintain the poundage but limit the reps to x1. will focus more now on jump squats + SVJ dunks. will give legs some time to freshen up.

i thought miller was dipping so low on his SVJs until i vid mine. lol
(http://i14.photobucket.com/albums/a307/robertodimaano/073011SVJbottom.jpg)

the highest i could get today.
(http://i14.photobucket.com/albums/a307/robertodimaano/073011SVJtop.jpg)
Title: Re: Kingfish
Post by: Kingfish on July 31, 2011, 05:30:40 pm
Sun
July 31, 2011

Jump Squats - Light 10%
- 55 8x2, 8x4

Plyometric Depth Drops - Low box
- 18" 6x4

Jumps
- SVJ 2-hand dunks

Back
- seated cable rows with emphasis on spinal articulation x8-12

* light jump squats with 55lbs to get legs warm after the whole body dynamic stretching. did some low depth jumps from an 18" box focusing on quickly, quietly and smoothly descending to a deep knee bend. i find it that i make the best landing by making sure both my feet are plantar flexed, land in the upper 2/3 of feet and make sure my weight is towards the front. another high stress position for the knees but thats just how it works for me. even though 18" feels really low, i feel that i really need to spend a few workouts just to get my body ready for the higher boxes again.
* some more seated cable rows in between jump squat warmups to get back properly warmup. i see that my jump relies also on a ballistic flexing of the lowerback - when i drop before a jump, my torso is bent forward noticeably. i will get my back stronger in a ballistic but controlled way using the seated cable rows with high reps. first 1-2 reps are not yet full ROM, just some gradual build up so i dont pull anything when its still cold. when i get to 4-6+ reps, im doing explosive concentrics using mainly my back. i barely feel any resistance after the first few inches of pull because the weight already has good acceleration. im not doing it like a bbuilder. i will eventually use some decent resistance which will make me put more effort..im maxing at 100lbs x8-12 now.
* played some pick up game and did some 2 hand SVJ dunks. did a lot better than yesterday. i used a bball today and got up above the rim with both hands just enough to get a decent dunk. ive had days where im jumping 2 inches higher than today but don't have it on vid. i got vid of todays drills. probably at least 38-39s. im still fatigued from yesterdays heavy squats.. but repeatable SVJ dunks while fatigued is not bad at all. i jump better when im just getting out of fatigue but not completely recovered anyway.
* i don't hang on the rim after a dunk because i dont want our rim here to wear out.
SVJ 2-hand dunk with bball. most basic proper dunk - push ball down the rim with 2 hands  :headbang:
http://www.youtube.com/watch?v=qyieM7Gn9u8
(http://i14.photobucket.com/albums/a307/robertodimaano/073111SVJdunk.jpg)

Title: Re: Kingfish
Post by: Raptor on July 31, 2011, 05:37:50 pm
The first dunk looked really clean :highfive:
Title: Re: Kingfish
Post by: LBSS on August 01, 2011, 10:13:54 am
jesus christ, you go so low on the countermovement!  :o
Title: Re: Kingfish
Post by: bedouindunker on August 01, 2011, 10:16:46 am


you are one of my fucking idols man! 
Title: Re: Kingfish
Post by: Kingfish on August 02, 2011, 12:43:38 am
^ thanks peoples. i go so low without really thinking about it. the more i do the SVJ drills, the more my body finds/goes into the positon that will give me the highest jump. its working so far and im not messing with it.

Mon - AM
Aug 1, 2011

Jump Squats - 10-20-30%
- 55 8x2, 16x1
- 95 4x4
- 135 4x2
- 95 8x1

Jumps
- SVJ dunks with vball

Back
- seated cable rows with emphasis on spinal articulation x8-12

* tried doing the jumps first before a squat workout. jump squats to warmup but no pick up game to really get me sweating. jumps suck. i was only able to throw down a smaller ball. i get the same jump height after a squat workout and without a pick up game too. IMO, as long as the squat workout is not very high rep and adequate rests are taken, jumps that follow are not affected.

Mon - PM

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50/70%RM
- 225 2x1
- 325 | 225 2x1, 2x1 x4

Jumps
- SVJ 2-hand dunks

* i was strong on the full squat wamrups. the 135-185-225 sets were so easy. the warmup in the morning helped form. could have gotten 425x1 paused too and it will not be as hard.  stopped at 405x1 to keep it easy. im trying to dissipate fatigue and be as recovered as i can from the heavy lifting.
* ballistic full squats with pause - go all the way down like a full squat but pull the bar / loosen the legs as im going down to make the decent as fast and safe as possible. make sure i dont blow a disk by really focusing in bracing my back. the 325s were not so bad but i have lots of room for improvement with this weight. 225s was like paperweight after a few sets of finding out how safely and fast i could do it. im getting a really good stretch in my quads/glutes on the landing..( i call the bottom position landing since im really dropping with the weight). the explosion from the bottom was really good on 225s. the 325 was ok. i was landing so fast on the 225s, the stretch from the impact was making me bounce up a bit. had to wait until the bouncing stops and from a complete stop, i explode upwards with the weight.
* played a game after the squats and did SVJ two hand dunks. i was really jumping high. i was forcefully pushing the ball down with two hands this time. no vids.  bad timing again.
Title: Re: Kingfish
Post by: steven-miller on August 02, 2011, 05:55:34 am

i thought miller was dipping so low on his SVJs until i vid mine. lol
(http://i14.photobucket.com/albums/a307/robertodimaano/073011SVJbottom.jpg)



Haha, there you have it, lol. You jump a lot higher than me though, sick video with the two-handed dunks from standstill.
Title: Re: Kingfish
Post by: Raptor on August 02, 2011, 10:45:16 am
Does your depth change if you attempt one step dunk attempts?
Title: Re: Kingfish
Post by: Kingfish on August 02, 2011, 10:27:37 pm
^ the 3-step dunks ive done before on vid shows that i don't drop as low compared to my SVJ dunks. i find it easier to jump higher doing SVJs.

Tue
Aug 2, 2011

Recovery Workout
- Cycling 1.5 hrs.

* did some road biking to get blood recirculating nicely for recovery and some cardio too. did high cadence and low resistance. i have a cervelo sub 20lb road bike which makes the leisure cycling a lot easier.
* ive been doing 1.5-2.5 hr of cycling for almost a month now mostly every sunday afternoon. felt like logging it today to show that as long as you don't overdo it, some light cardio will not hurt your explosiveness. resting heart rate still at high 40s. 46-48. BP 95/60. my blood pressure has always been in the low side. as long as i feel health, doctor said it shouldn't be a problem.
* i add some short bike sprints when i know that im almost done. top gear, sprinting out of the saddle - i can get stupidly fast. BW after cycling - 176lb. time for cheese.
Title: Re: Kingfish
Post by: Kingfish on August 03, 2011, 12:26:52 pm
Wed - AM
Aug 3, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50-60-70-75%RM
- 225 2x1
- 325 2x1 | 225 2x1
- 345 2x1 | 275 2x1
- 345 2x1 | 275 4x1

* was not expecting to still get paused 405x1 this easy after doing the same thing last monday. this is repeatable 2.3BW Paused Squat at 176lb. i never thought id get this lean and still maintain my strength. the vein in my lower abs is now as big as the big vein in my biceps. BF caliper still in the 6-8.4% range. im probably in the lower end of that now. cycling is doing its thing for body composition. i would get a paused 425 also today if i pushed for it (and vid the thing.. thats a 2.4BW paused squat).. but im more concerned with recovery and speed work at this time.
* did the paused ballistic full squats for explosive strength and force absorption in the full squat position. i will vid it at some point, but IMO, i was dropping so fast with the 225, it felt like i could be doing it faster than with an empty bar. now i know that hamstring do get some work at the full squat depth. i felt my hams tighten a bit - nothing serious. i just felt it was being used.
* i chose the ballistic full squats with pause for power training while my heavy lifts are on maintenance because my knee bend on my best SVJs resemble an almost full squat. the supra max partials did a very good job in traning me to handle very heavy weights. im surpised that i was dropping down with 275s and still maintain my form.
* glutes and quads take most of the force of a dropping 225. decided to move up a bit with 60%RM - 275. speed of landing was still there. the 345 (75%) is not yet very heavy, but its either that or 365 (80%) for max force training. i will eventually add reps (probably 4-6max) but as with any new thing, im giving myself some time to adapt first so i dont break anything.
* will do a jump test this afternoon with my vertec. see if 2 skippped heavy workouts already gave my jump some improvement.
* if it matters, im taking a lot more creatine now. got the watermelon flavored micronized from bb.com and its a lot better than the unflavored sand.

Wed - PM

Jump Squats - 10-20%
- 55 8x3
- 95 4x2

Jumps
- SVJ 2-hand dunks

* a couple of pick up game after the jump squats then some SVJ 2-hand dunks again. did not have space to use jump tester. gym packed.
 
Title: Re: Kingfish
Post by: Kingfish on August 06, 2011, 01:38:37 am
Fri
Aug 5, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50-60%RM
- 275 | 225 2x1, 2x1 x2
- 225 x4

Jumps
- SVJ 2-hand dunks

Title: Re: Kingfish
Post by: Kingfish on August 07, 2011, 04:33:13 pm
Sun
Aug 7, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - 10-20-30%
- 55 8x2
- 95 4x2
- 135 2x2

Jumps
- SVJ 2-hand dunks

* will do another squat workout tomorrow but add supra max singles of half squats. those half squats really got my SVJ peaking well. SVJ 2-hand dunks with bball is getting consistent now, even after a squat workout - as long as i get a pickup game warmrup.
* i also did 4 days this week of 405x1 paused. il add full squat volume workouts at one point to pack more leg mass and get my repeatable paused rep max to 425-440.
Title: Re: Kingfish
Post by: Kingfish on August 08, 2011, 11:37:17 pm
Mon
Aug 8, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 440x1

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2
- 225 4x1

Jump Squats - 20%
- 95 4x1 8x2

Jumps
- SVJ 1-hand dunk with bball

* plan was to go supra max half squats but changed my mind after the paused reps felt so easy. did not want to accumulate fatigue too soon. im only out of supra max for just 1 week. id take another week and do more speed.
* the 425x1 paused -  id say is about 75% paused since for some reason, my legs found a way to do a pre-bounce before the concentric. im sure i did not do a the same bounce on the other times i did a 425x1. it felt so easy, the torso did not even leak anything. did a 440x1 without the pause and the concentric felt the same way too. lower+mid back is strong. this is at a BW of 178 at the gym, 176 empty. if my lift ratios are the same, i should be able to do multi sets of 425x4, and a rep max of 475 (2.7BW) - judging by how i was able to repeatedly pause rep 425x1 (2.4BW). 475x1 on vid will be awesome.. id test for a rep max after i do volume sets of full squats with 405x6 or 425x4.
* the ballistic landings from the 275 felt good. concentric on 275 is really starting to feel easy. did some light jump squats too and some SVJs afterwards. i did not get a good warmup from a pick up game.. dunk with a smaller ball is max for today.

425x1
http://www.youtube.com/watch?v=EdaLwIl2aMY
Title: Re: Kingfish
Post by: LBSS on August 09, 2011, 09:39:23 am
why'd you edit out the 30 second stand-with-the-bar-and-get-ready part? that's the best part!
Title: Re: Kingfish
Post by: Kingfish on August 10, 2011, 11:14:47 pm
^ yes. it still takes me some time to get everything set. file upload takes too long.

Wed
Aug 10, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 1x1, 4x1, x1
- 275 4x1

Jump Squats - 20%
- 95 4x1, 8x1

Jumps
- SVJ 2-hand dunks

* i was 176 even this morning again. cycling really getting rid of some weight.  the high cadence is really doing great for my recovery. i  was suprised how easy 405 felt again, same for the 425x1. im pause repping 2.4BW 3x a week. 425 is a calculated 89%RM (based on 475) so it shouldn't really be burning me out.
* did some light ballistic full squats and some jump squats before a pickup game. was able to SVJ 2-hand dunks cleanly. wed is a mid week workout and i plan it not to be too hard.

Title: Re: Kingfish
Post by: Kingfish on August 13, 2011, 01:04:48 am
Fri
Aug 12, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x1

Jumps
- SVJ 2-hand dunks

* BW consistent now at 176 in the morning. this is the 3rd time this week that i hit 425x1 paused. got it on vid but currently at work so il upload later. the 425x1 today was a littler harder than last wednesday but it was still not that heavy. could get 440/445 even at this level of strong.
* did some light ballistic full squats with 345/275 again. i like the hamstring effect of a dropping 275. it gets it somewhat tight the following day. when my hamstrings are "locked".. it makes it easier for me to acheive full squat depth because IMO, bigger hamstrings to sit on is less depth on my full squat, or it could be that my hamstrings are also getting stronger.
* played 2 pickup games, and did some SVJ dunks. i really thought about adding high volume full squat workouts now coupled with singles of supra max half squats.. but im beginning to like getting stronger without having to go thru the fatigue from the 6-8 reps.
* will upload another paused rep 425x1 with a different cam angle and some more repetitive SVJ 2-hand dunks tmrw morning.  

SVJ 2 hand dunks 081211
http://www.youtube.com/watch?v=NnFpk-cnleI

2.4BW Paused Rep Full Squat - 425x1
http://www.youtube.com/watch?v=h25oFN7J3vc

not enough warmup no-dunks  :uhhhfacepalm:
http://www.youtube.com/watch?v=pQvEdG0QKWA


Title: Re: Kingfish
Post by: Kingfish on August 13, 2011, 12:08:19 pm
i like this cam angle. id take my RM vid next week like this - if i dont wuss out.
notice the 'slight' knees over toes i have going on.

Got Full Squat?  ;D
(http://i14.photobucket.com/albums/a307/robertodimaano/425x1PausedSquat.jpg)
Title: Re: Kingfish
Post by: LBSS on August 13, 2011, 03:47:12 pm
beast.
Title: Re: Kingfish
Post by: vag on August 13, 2011, 06:36:25 pm
Your SVJ form / depth / height and power output are phenomenal! Keep it up !  :highfive:  :headbang:
Title: Re: Kingfish
Post by: Kingfish on August 14, 2011, 03:32:18 pm
^ thanks peoples

Sun
Aug 14, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385x1]
- 405x1 non-paused

Jump Squats - 20%
- 95 6x3

Jumps
- SVJ 2-hand dunk attempts (no-dunk)

* im always weakest on my heavy lifts on a sunday. its a workout so i dont de-train for a monday. and im usually strongest the following monday. really planned to stop the paused wamrups at 385. did the 405x1 non-paused and it did not get up as fast as i usually do it. i would still make a paused 405x1 but it will take a lot of effort and would probably add too much fatigue.. 425x1 today is most likely not possible. fatigue and my wed-sat night shift work takes it toll. i will build up good sleep and recovery this afternoon, tonight and tomorrow morning/afternoon. sleep, eat, and more sleep and just relax.
* did some jump squats and some jump drills. skipped the pick up game today and SVJ dunks were short. i would still have made some good dunks if i had at least a game or two to break a sweat. this is usually my jump height cold. needed 2-3" more to push the ball down.



Title: Re: Kingfish
Post by: Kingfish on August 15, 2011, 11:07:33 pm
Mon
Aug 15, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4]
- 325,365,385,405,425x1
- 445x1
- 465x0

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2

Jump Squats - 20%
- 95 4x1, 8x2

Jumps
- SVJ 2-hand dunks

* BW in the morning was 174. the cycling i did sunday afternoon was probably not a good idea, or the dinner that followed was not enough. i stopped my paused warmup full squats at 275x1 and did singles all the way to 425x1. i thought 445x1 would be easy as i've done 440x1 last week and it didn't look as hard as is today. i got pinned nicely by 465. i was a lot stronger last week monday than today. i would have gotten a paused 425x1 because the regular 425x1 i did today was still explosive.
* did the ballistic full squats again with some jump squats reps. no pick up game. did SVJ dunks and did not even release the ball. needed 2" to push it down. still good for jump drills.
* will try to maintain 174lb and not dip any lower. ok to overshoot up to 176-178 but definitely no low 170s for me. i feel so thin already.

445x1, 465x1, 275x4
http://www.youtube.com/watch?v=xCAyweJWzqg

Title: Re: Kingfish
Post by: Kingfish on August 16, 2011, 11:28:53 am
Tue  AM
Aug 16, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jumps
- SVJ 2-hand dunks

* since i really felt bad that i wasted my RM workout by not eating well IMO, i ate some good dinner, watch 2 DVDs and returned to the gym at 5AM. no sleep in between. i woke up at 3pm monday afternoon and never really slept yet. this is a usual routine for me if im at work.
* i felt some soreness on my lowerback but was still strong enough to get up to 405x1 paused without much problem. i would have gotten 425x1 also but will keep top warmup paused squats to 405 for a few workouts and go for another RM attempt next monday. 445x1 max after repeatable 425x1 paused is unacceptable.
* there was an early tue pick up game and i was able to play 1. did 8 straight 2-hand SVJ dunks with just a few seconds in between to set myself. that is one of my good jump drill workouts.
Title: Re: Kingfish
Post by: Kingfish on August 17, 2011, 12:12:52 pm
Wed
Aug 17, 2011

Jump Squats - 20-50%
- 95 4x1, 6x1, 8x1
- 135 4x2
- 185 4x2
- 225 2x4

Stiff Legged Deadlifts
- x8

* did some explosive work with jump squats. all were at least 1/2" deep or deeper. did all the way to 225s and i was still able to get good form with the 50%RM weight. i was emphasizing pushing the ground with my forefoot at takeoff and landing in pretty much the same way - plantar flexed, then absorb and dissipate landing force to knees - dropping knees quickly to a deep bend and then quickly stiffening so i dont drop all the way to the bottom. landings were smooth and force from the landing was quickly transfered from the forefoot/ankles to the knees.. little landing force remains after the quick need bends.. lowerback was upright and solid.
* will build volume of the jump squats and do some form of waveloading again - while maintaining the full squats.
* did some light SLDLs to get lowerback some volume work. will add weight as long as its not too heavy. i will build my spinal erectors this way.. adding weight to the seated cable rows gets my arms bigger  - stopped with those and moved to SLDLs instead. dont like big arms.

Title: Re: Kingfish
Post by: Kingfish on August 19, 2011, 12:47:46 am
Thur
Aug 18, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Jump Squats - 20-50%
- 95 8x1
- 135 6x1
- 185 4x1
- 225 2x2
- 135 6x1

Jumps
- SVJ 2 hand dunks

* there goes the plan not to go over 405. did 425x1 and it was not so bad. a strong meal 4-6 hours before workout worked well. stopped at 425x1 paused and did heavy jump squats up to 225x2. the 135x6 following the 225s were very explosive and felt really good. il vid it and see how high i get up on repetitive jump squats with 30%RM.
* no pickup game. just did some cold SVJ dunks. the 225 heavy jump squats had a good carryover to the SVJ. first time i did a "cold" 2 hand SVJ dunk.
* will pick up the volumes of heavy jump squats waveloaded to some 20-30%. might max at 60% (275) after i accommodate to this training style. a good target is 225-275 x2-4 waveloaded to some really ballistic 135-185 x6-8. im feeling tightness in my upper knees lately.  when i have this tightness - im actually jumping better.
* skipped the SLDL / rounded back DLs today for more recovery. spinal erectors got bloated yesterday. felt good.

Title: Re: Kingfish
Post by: Kingfish on August 19, 2011, 10:58:37 pm
Fri
Aug 19, 2011

Jump Squats - 20-30%
- 95 8x2
- 135 8x2
- 95 8x1

Jumps
- SVJ 2 hand dunks

* will do cycling tomorrow. no jumping or lifting. my legs and knees are tired. still jumped good today.
Title: Re: Kingfish
Post by: Kingfish on August 21, 2011, 04:49:26 pm
Sun
Aug 21, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - 20-40%
- 95 8x2
- 135 6x2
- 185 4x1
- 135 6x1

Jumps
- SVJ 2 hand dunks

* 2 non-squat days and im detrained or a little bit fromt he lack of sleep. i had a good 4-5hr pre workout meal. i slept from 9am-4pm saturday afternoon and never really got any sleep yet. worked out at sunday morning ~8-11am after work. i did not feel that tired. just detrained. everything felt 20lbs heavier. would not get 425x1 paused.
* got vids of the 185 and 135 jump squats. upload later. need a nap. did a pick up game and some dunks again. tried doing 2 hand rim grab SVJ without armswing.. still got rim. lol

http://www.youtube.com/watch?v=mYpNHtHXXTg
Title: Re: Kingfish
Post by: Kingfish on August 22, 2011, 11:45:15 pm
Mon
Aug 22, 2011

Paused Full Squats – Warmup + RM attempts
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 440x1
- 455x0

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2

Jumps
- SVJ 2 hand rim grabs - no armswing, paused full squat start x6-8

* got a solid diet, sleep and a non-fatiguing sunday workout. i felt strong today. did 425x1 paused easily. 440x1 non-paused was not so bad either. i would have repped 445 more explosive compared to last weeks. i was able to bounce off my calves on the 455x1 up to about 1/2 depth up but did not get enough momentum out of the hole to drive the bar upwards with decent speed. fought the bar for a few mili seconds but did not feel like exerting too much energy today to make the lift.
* i can maintain 425x1 paused but its still not light enough - i still use a considerable amount of energy IMO to get the rep and ran out on the 95%+RM attempts.  3-4 workout straight of non-425x1, stopping at 405x1 would get me fresh enough to attempt another 455-475x1 at this 174-176lb BW. it just feels good to pause rep 425x1 after an easy 405x1.
* got good hamstrings and glutes "pull" again from the ballistic drops using 345/275lbs.
* did some no-armswing rim grabs from a full paused squat position - using purely leg drive to get up. id say ~ 32=34" SVJ without armswing from the paused full squat start. 30" to tap the rim with both my hands at 92" reach, 34" to hold on and grab with both hands to do a pull up. will vid that also at one point. these were cold jumps. no pick up game.
Title: Re: Kingfish
Post by: Kingfish on August 23, 2011, 10:29:42 pm
Tue
Aug 23, 2011

Jump Squats - 20-50% / Max Height 20%
- 95 8x2
- 135 6x2
- 185 4x1
- 225 2x1
- 95 8x1
- 95 4x2, 2x2, 1x2

* did max height jump squats as lance suggested with a lighter weight. the ramping to 225x2 for warmup sets and some potentiation also.  a back up 95x8 just to get a feel of the weight before i go all out.
* i knew i cant maintain high power output for max heights if i do too many reps.. stopped at 4 and all jumps were very explosive. cut the reps as i tire out. max weighted jumps are tiring. will do a couple of workouts with max height 95lbs and eventually use 135s. probably stop there.


Title: Re: Kingfish
Post by: Kingfish on August 24, 2011, 12:38:45 pm
Wed
Aug 24, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

* did not do anything else. just need to do squats so i dont de-train. would have gotten 440x1 again today. the speed of concentric on 425x1 coming from the pause was not very slow. il just maintain this warmup paused sets up to 425. il eventually get stronger anyway. 3x a week of paused 425x1 + good diet should work.
* maintaining 176BW at gym after all the liquids.. 174lb in the morning empty. next squat is on friday. thinking about doing some jump squats tmrw. if i feel tired from work, il just skip the jumps. been jumping a lot lately anyway. 
Title: Re: Kingfish
Post by: Kingfish on August 27, 2011, 04:14:46 am
Fri
Aug 26, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,1][425x0]

Jumps
- SVJ 2 hand dunks

* i was burnt out yesterday and was still a little fatigued today. the 405x1 was not very bad but the concentric on 425 was not explosive enough - i slowed too much halfway up and had to drop the rep. the max jumps even with just 95lbs were so draining. i was exerting a lot of power to drive the bar up to max height. should have kept reps to 1-2max and rested more between sets. and kept total reps low.  yesterday, i was so tired that it felt like i just lifted multi sets of max weights.
* did a pickup game for wamrups and some SVJ 2 hand dunks again. Jumps were good.
Title: Re: Kingfish
Post by: Kingfish on August 27, 2011, 09:05:24 pm
Sat
Aug 27, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

* not strong enough yet for paused 425x1. the 405x1 paused felt 15lbs heavier. those max height jump squats drained me a lot more than i expected. did not do anything else. will go for 425x1 again on monday. need to be lifting every other day. 
Title: Re: Kingfish
Post by: bedouindunker on August 28, 2011, 01:11:00 am


hey man... can you squat the same depth and form without olympic weightlifting shoes?


coz i cant man...  im putting plates under my heels just to go down past parallel...


i have very tight hips man...  do you have like a routine or something i can do...


i foam rolling everyday... and stretching the hip flexors... and all... thanks man!
Title: Re: Kingfish
Post by: Kingfish on August 28, 2011, 04:21:09 am
^ no. im very flexible but i still use oly shoes to get good form on my full squats. dress shoes / leather shoes with elevated heels will also work if you dont have oly shoes at the moment.
Title: Re: Kingfish
Post by: Kingfish on August 28, 2011, 04:14:31 pm
Sun
Aug 28, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - Light 20%
- 95 4x5

Jumps
- SVJ 2 hand dunks

* friday/sat/sun consecutive squat days and i was able to pause rep 405x1. they all felt the same. not very heavy but heavy enough that i know that 425x1 pause is going to be very challenging. BW still at 174lb (2.3BW Paused Squats). Will need a skipped day in between without a lot of max effort jumping to get into 425x1 Paused again (2.44BW). i will do that and tuesday - i will be strong again. will lower max height jump squat reps so i can repeat the training without it tiring me too much.
* 20% jump squats not for max height. did them for depth and smooth force absoption on the landings. did a pick up game and some SVJ dunks afterwards. this is a maintenance workout followed by a skipped day tomorrow. lots of whey protein, sleep and recovery cycling.
Title: Re: Kingfish
Post by: piR on August 28, 2011, 04:23:04 pm
Sun
Aug 28, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - Light 20%
- 95 4x5

Jumps
- SVJ 2 hand dunks

* friday/sat/sun consecutive squat days and i was able to pause rep 405x1. they all felt the same. not very heavy but heavy enough that i know that 425x1 pause is going to be very challenging. BW still at 174lb (2.3BW Paused Squats). Will need a skipped day in between without a lot of max effort jumping to get into 425x1 Paused again (2.44BW). i will do that and tuesday - i will be strong again. will lower max height jump squat reps so i can repeat the training without it tiring me too much.
* 20% jump squats not for max height. did them for depth and smooth force absoption on the landings. did a pick up game and some SVJ dunks afterwards. this is a maintenance workout followed by a skipped day tomorrow. lots of whey protein, sleep and recovery cycling.

are those pause squats full squats?

and why have you been in such a long maintenance period?
Title: Re: Kingfish
Post by: Kingfish on August 28, 2011, 04:50:23 pm
^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.

i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.
Title: Re: Kingfish
Post by: Devink on August 28, 2011, 06:31:14 pm
how come you don't incorporate any oly lifts - snatch / cleans? i know you don't want to over complicate your training but don't you think it would be beneficial?
Title: Re: Kingfish
Post by: Kingfish on August 28, 2011, 10:35:49 pm
^ improvements in jump squats will improve your jumps. its not always the same for the olys. 
Title: Re: Kingfish
Post by: Clarence on August 29, 2011, 06:28:32 am
^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.

i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.

Almost missed this.   Damn impressive... closer to a 3x bw squat than you are to 2x....freak! :o

With your bodyweight coming down are you feeling much change with your vert?
Title: Re: Kingfish
Post by: pjtvs on August 29, 2011, 03:04:42 pm
Hello Kingfish! I remember you from your days on TVS. You were already pretty strong then, i especially remember a vid in which you did GHR's. It is inspiring to see you have improved so much while i was away! You are truly an inspiration and an example of what hard work can achieve when you persist!

I have a question for you. When checking your training entries, i see you mostly do your heavy squats before you do your jump squats or jumps. Why is this? I thought it was better to do more explosive things before any strength-draining exercise?
Title: Re: Kingfish
Post by: T0ddday on August 29, 2011, 03:15:41 pm
^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.

i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.

Almost missed this.   Damn impressive... closer to a 3x bw squat than you are to 2x....freak! :o

With your bodyweight coming down are you feeling much change with your vert?

Yeah, that's REALLY impressive weight loss.  And it's pretty much exactly what I am trying to achieve right now.  A few questions?  Was it just diet?  How far down did you cut your calories?  Did you up protein intake?  While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles?  How much did you have to cut the volume when you were in negative energy balance?  And finally, did you add any additional cardio?  I am pretty anti-cardio but was considering something low impact like swimming to add a little energy expenditure and get the weight coming off a little faster.  Thanks.
Title: Re: Kingfish
Post by: Kingfish on August 29, 2011, 03:53:01 pm
Quote
With your bodyweight coming down are you feeling much change with your vert?
yes. less BW = higher jump as long as power is maintained. from repeatable 38s SVJ to 40s.

Quote
I have a question for you. When checking your training entries, i see you mostly do your heavy squats before you do your jump squats or jumps. Why is this? I thought it was better to do more explosive things before any strength-draining exercise?
i've always done it unconventional. heavy lifting first to get my muscles warmed up properly. i find it hard to go all out on speed/explosive work unless my muscles are firing nicely - something that heavy lifting does well.

also note that i take my time between sets and lift only until i feel completely recovered. if the squat workout is too exhausting, i will skip the explosive/speed work.

Quote
Was it just diet?  How far down did you cut your calories?  Did you up protein intake?  While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles?  How much did you have to cut the volume when you were in negative energy balance?  And finally, did you add any additional cardio?
 
there are days when i cut my carbs from 1 cup/meal to 1/2 cup. protein intake is always ridiculously high. i did not really diet my way to lose wieght. i did high cadence/low resistance cycling / road biking. ive done 1.5-2 hours while still jumping near max the following day. did not affect explosiveness at all and IMO helped in my recovery nicely.

goodluck on your training peoples!
Title: Re: Kingfish
Post by: Clarence on August 29, 2011, 05:45:11 pm
40svj is insane. Would be sweet to see that in person, I don't think vids can do that justice.

I know it's not your primary focus, but how's the rvj coming along?
Title: Re: Kingfish
Post by: fedexpress on August 29, 2011, 06:47:55 pm
^ improvements in jump squats will improve your jumps. its not always the same for the olys. 

How do u know if u are improving on the jump squats, i.e. r u measuring the jump height somehow??  I agree w/u on the olys, never know for sure if its lwr bod, upper bod, or technique causing improvements. 
Title: Re: Kingfish
Post by: Kingfish on August 29, 2011, 08:39:37 pm
Quote
I know it's not your primary focus, but how's the rvj coming along?
RVJ being set aside at the moment. i started working a little bit on my drop step form / technique.

Quote
How do u know if u are improving on the jump squats, i.e. r u measuring the jump height somehow??  I agree w/u on the olys, never know for sure if its lwr bod, upper bod, or technique causing improvements. 
aside from measuring the actual max jump height, i also see improvements in the force absorption and quicker ammortizations. things just get smoother the more i practice them. 
Title: Re: Kingfish
Post by: Kingfish on August 30, 2011, 12:57:33 pm
Tue
Aug 30, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,395,415,435x1]
- 345x1

Jumps
- SVJ 2 hand dunks - cold

* last squat workout was sunday 8am getting 405x1 paused max because i was probably burned out from fri-sat-sun consecutive lift days. IMO, i didn't do so bad with daily 405x1 top sets for 3 days straight. was planning on lifting tue afternoon but that may be too much rest. decided to do it at tue 5am. i did those 3 consecutive days trying out the supercompensation thing of coming back stronger after adding controlled amounts of fatigue, then dissipating to overshoot. worked nicely.
* i adjusted my ramping sets a bit. jumping 50lbs from 275-325, 40lb from 325-365.. and now 30lbs from 365-395. did this because i thought it would be nice to get a 2.5BW Paused Full Squat on vid. the weights felt normal today. last sunday - everything felt 15-20lbs heavier from all my fatigue. i could have gotten 455-465 if i really pushed for it.. saved it until i get beffier low-mid back. even if the 435x1 lift was not very heavy from the hole up to mid way because my legs were just BOSS today, my mid-back started to leak energy and bend a bit. notice from the vid - thats when i start to really push bar up (elbows flared out shaking) and made a war cry.
* the 345x1 was supposed to be my normal waveloaded back up speed sets. 345/275s.. i was called for a pickup game.. stopped the squats. i did what i came for anyway. did 1 game and some SVJ 2 hand dunks afterward - cold jumps. we lost so fast i didn't even sweat. lol

 :headbang:(edited pic for epicness)

(http://i14.photobucket.com/albums/a307/robertodimaano/PausedFullSquat25-1-1.jpg)

http://www.youtube.com/watch?v=oaGm8b7Na_Y
Title: Re: Kingfish
Post by: Kingfish on August 31, 2011, 12:07:08 pm
Wed
Aug 31, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,395,425x1]

* no rest day in between and coming from a near max effort yesterday, i know i will be fatigued today - weights will feel heavier than they normally are on a fresh day. decided to cut back 10lbs (it was an aggressive cut since i usually tire minus 15-20lb coming from a heavy lift).
* plan worked nicely. the 425x1 was a good lift but thats the max for today. if i feel good after work tonight, i will do another squat workout tomorrow and will top it at 415. otherwise, a back to back 435-425x1 is still a good workout. skip thru and do the same again fri-sat.
* did not do any jumps. no pickup game and didn't really feel like jumping a lot. i can dunk consistently now even without good warmups.. so back to the basics of leg building. will try out this high frequency near max singles and see how far i get.
Title: Re: Kingfish
Post by: Kingfish on September 02, 2011, 01:18:02 am
Thur
Sept 1, 2011

Paused Full Squats – 3 of 3 Decending Paused Singles - No Rest Days
[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- 2 hand SVJ rim grabs - paused full squat start - no arm swing

* fatigue / stress was high - appetite was very strong. killed protein shakes and cows. slept from 9am-3:45pm today(thur) and lifted at 4:30pm. last workout was wed morning 8am. non-skipped day and lifted on thur but did it after 2 sets of sleep - wed late morning-afternoon and a thur morning-afternoon.
* completed my plan of decending heavy paused singles with non-skipped days that started tue-wed-thur / 435-425-415. todays 415 lift was not as hard as the first 2. could have gotten 425 again but fatigue will most likely get too high. a skipped friday lift and a light saturday workout with a top max paused rep of 405x1 might set me up for another performance overshoot on sunday or monday. 445x1 paused would be a nice mark.
* did some paused full squat jumps with no armswings for 2hand rim grabs - for explosive work. still got rim coming from the hole with hands already stretched high up to eliminate armswing. focus is to isolate leg power to get the jumps.
Title: Re: Kingfish
Post by: Kingfish on September 02, 2011, 11:16:57 pm
Fri
Sept 2, 2011

Paused Full Squats – Maintenance - No Rest Days
[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- SVJ 2-hand dunks

* went to the gym to play some pickup game and do some dunks afterwards. ended up in the squat rack again because my legs felt good. form was just smooth. thought about stopping at 405 but after the 365 went up fast.. did 395 and 415 like i was fully recovered. i did not even blast the music or psych myself for the 415x1 paused rep. would have gotten 435 again the way i blasted the concentric of the paused 415.
* did a pickup game to break a sweat then some good SVJ 2-hand dunks. will really need to make sure i do not lift tomorrow, and start a new wave on sunday. 5 consecutive squat days might be overdoing it. will now use a top set of 415-420 for maintenance. 
Title: Re: Kingfish
Post by: Kingfish on September 03, 2011, 02:12:13 pm
Sat
Sept 3, 2011

Paused Full Squats –  No Rest Days 5/5 435-425-415-415-415
[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- SVJ 2-hand rim grabs - no arm swing - paused full start
- SVJ 2-hand dunks

* i woke up strong this morning and the plan to skip today did not work. again.
* same lifts as yesterday. the bball pick up game yesterday added some fatigue. the 415x1 today felt between 5-10lbs heavier.
i will probably fail a 425x1 paused or most likely lose form on the mid back forcing the rep. a 415-420 is the best set today given my fatigue.. maintained good form while really moving as much weight as i can. 415 is ~ 2.38BW at 174lb. i did this rep again today without psyching myself. just another rep.
* did the 2-hand rim grabs from a paused full squat start for some explosive work.. again to get all leg drive, the armswing is eliminated. unexpectedly, even at 8am, there was a bball crowd that came and i had the chance to play 2 pick up games.. got good sweat and then did my SVJ 2 hand dunks.
* i am consistently jumping 2-3" below wrist above the rim with the ball on my SVJ 2 hand dunks after i get a good warmup. no more vids of my SVJ dunks until i can figure out another way to dunk.
Title: Re: Kingfish
Post by: vag on September 03, 2011, 03:59:06 pm

* i am consistently jumping 2-3" below wrist above the rim with the ball on my SVJ 2 hand dunks after i get a good warmup. no more vids of my SVJ dunks until i can figure out another way to dunk.


Sick!!!  :headbang:  :highfive:

Next progression = SVJ 2-hand tomahawks ?
Title: Re: Kingfish
Post by: Kingfish on September 04, 2011, 02:59:39 pm
^ maintain jumps while trying to full squat 475-495. eventually transfer the added strength to more explosiveness. if not - still doesn't hurt to move 5 plates.

Sun
Sept 3, 2011

Paused Full Squats –  No Rest - Day 6 435-425-415-415-415-415
[135x8][185x6][225,275x4][325x2][365,395,415x1]

* 6th day of the daily squats (yes, the plan to skip today didn't work). this is honestly the max non-skip days i can do without failing 415. felt that i only had an extra 2-4lbs over 415 that made me complete the rep. 425 is a sure fail. concentric from the paused full to midway is decent and then everything just crawled from there. no jumps, no pick up game. done. rest monday and come back boss on tueday.
 
Title: Re: Kingfish
Post by: Dreyth on September 05, 2011, 03:03:53 am
Don't you think 2 days rest would be better? That's a crapload of accumulated fatigue. Also, take some stimulants before testing squat/svj like caffiene and GET IT ON VIDEO!!!
Title: Re: Kingfish
Post by: Kingfish on September 05, 2011, 03:17:53 am
^ for some reason that i am not sure off, (lately) most of the time that i take a 2 day rest - my lifts suck. i will not be DOMd but even with complete recovery, the lifts are hard because it feels like my body forgets to use the most efficient form to lift a heavy weight. 

i am not short on stimulants. i drink at least 2-3 cups of black coffee on training days + NO explode 2.0 (that i got free from my syntha6 orders).

i will vid a paused 440-445 this tuesday morning. SVJ tests are on hold until i move more plates.

Title: Re: Kingfish
Post by: Kingfish on September 05, 2011, 01:21:37 pm
Mon
Sept 5, 2011

Paused Full Squats Light Day –  No Rest - Day 7 435-425-415-415-415-415-395
[135x8][185x6][225,275x4][325x2][365,395x1]

* this is one of the rare time in my training that i hessistated on what i really what to do. lol. a skipped day would have been good for recovery but at the same time, i don't want to detrain. decided to lift and stop at 365. that didn't work either and i ended up doing 395x1 - which is really not a bad idea IMO. it was heavy enought to mimic the form of the heaveir singles but light enough that i didn't really use too much energy to get it up. 385-395 was spot on for this purpose.. or il know tmrw if my lift sucks that its too heavy for a recovery/light day. (395 is still 2.27BW)
* no pick up game. no explosive drills. stopped at 395x1 and went home. will have good rest, food and sleep. looking forward for tmrw morning.
Title: Re: Kingfish
Post by: cowed77 on September 05, 2011, 01:27:25 pm
You, sir, are a beastly squatting machine.
 :o
Title: Re: Kingfish
Post by: horton on September 05, 2011, 02:23:10 pm
You, sir, are a beastly squatting machine.
 :o


x2. animal
Title: Re: Kingfish
Post by: Kingfish on September 05, 2011, 03:56:37 pm
^ sometimes.. think im using "jump training" to develop my squats and not the other way around.. and it works.  :headbang:
Title: Re: Kingfish
Post by: Raptor on September 05, 2011, 05:23:11 pm
Who knows how many roids has he pumped into the system :-*
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 12:19:03 pm
^ mega dose of creatine and whey + salmon bellies..

Tue
Sept 6, 2011

Paused Full Squats Max Attempt –  No Rest - Day 8 435-425-415-415-415-415-395-440F
[135x8][185x6][225,275x4][325x2][365,395,415x1][440x0]

* the workout yesterday to prime for today couldn't be any better. this is the best as i can prepare for a near max paused rep attempt. i had a pinched nerve issue at reps 395 and 415 on my right quad. it was more of a distraction and did not really affected my strength. probably threw me off because i wanted to make sure i didn't screw anything up. its started on the concentric of 395 when there were 2 blasts of shocks the came from my right quad. i assumed that because my legs were really bloated with all creatine and fluids and my quads were so 'locked' really good.. legs were hard as wood. some nerve just got crushed. had to really shake the quads. same thing happened on the 415 rep. it will not stop me from attempting my 440x1 because everything (aside from that nerve shit) seems to be doing well. concentrics on the 395 and 415 were strong. there was no pinched nerve at 440 attempt.
* it could have been my overconfidence on the 440 lift.. but IMO, i should have concentrated more on keeping my torso solid. more gulps of air to fill everything inch of space in my lower and upper belly to stabilize core.. damn.. i was strong. legs were strong but i failed the lift. felt more like a technical error. i really should have thought about 'pushing' midback backwards so i don't get caved in. my focus during the concentric was on my legs blasting it up. you can see from the vid that after i almost stalled to a crawl, the barbell rotated forward.
* even though i did not get what i really aimed for, a top paused set of 435x1 is not bad either. i will use a daily repeatable 415-420 depending on how i feel, and will go back to supra max halfs. those 515x2 top sets IMO got me lifting 455x1 in the first place. it trained my midback to handle the weight at that sticking point. it also blasted my SVJ but thats a different thing.
* i am keeping regular rep full squats to sub-max because IMO, im lifting a lot higher percentages of my BW lately.. i don't want to screw anything up by lifting something that i cannot control very well. the 440 that pinned me today did not feel heavy at all.

http://www.youtube.com/watch?v=uGi0lgQX0UE
Title: Re: Kingfish
Post by: Joe on September 06, 2011, 01:08:30 pm
I notice you bounce a little in the bottom of your squat before really going for the concentric. Do you think that that maybe negates a bit of what makes paused squats so effective?
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 01:18:29 pm
^ yes.. that mini bounce starts the explosive concentric..i really need to push against something in order to start the concentric. everything is so dynamic.. the ankle, the knees and the hips gives a bit IMO which gets me that mini-drop. it could be also that the weight is just too heavy to be used for a very strict paused rep. i am doing my best to minimize the bouncing(hence the use of paused reps instead of regular reps)  but i cannot totaly eliminate it.

Title: Re: Kingfish
Post by: LBSS on September 06, 2011, 02:58:52 pm
this is insane:

Quote
* did some paused full squat jumps with no armswings for 2hand rim grabs - for explosive work. still got rim coming from the hole with hands already stretched high up to eliminate armswing. focus is to isolate leg power to get the jumps.

 :highfive:
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 04:48:54 pm
^ thanks. i can vid that but it really looks like a very slow unathletic jump.

Tue
Sep 6, 2011

Jumps
- SVJ 2 hand dunks

* came back to the gym to play some pick up game for a sweat then do some low volume SVJs dunks. legs are definitely explosive. should have taken vid showing both wrists cleared the rim by at least 2-3inches with the ball for my SVJ 2 hand dunks today. a vertec test would have been nice too.. but nothing i can do about it now.
* will do paused rep singles tmrw up to 415-420 tmrw morning.
Title: Re: Kingfish
Post by: LBSS on September 06, 2011, 05:10:08 pm
so like one of my jumps, in other words, but less unathletic. no pressure to get a vid but it would be cool to see. how high do you think you're getting on those? ~32"?
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 07:22:11 pm
^32-34" max if the rim im using is still 10ft.
Title: Re: Kingfish
Post by: LBSS on September 06, 2011, 10:39:21 pm
^32-34" max if the rim im using is still 10ft.

go fuck yourself.
Title: Re: Kingfish
Post by: Dreyth on September 06, 2011, 10:49:16 pm
^32-34" max if the rim im using is still 10ft.

go fuck yourself.

hahahha
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 11:00:37 pm
i have vid at 2008 of a no-armswing SVJ at 28".. thats before i learned to bend lower to really muscle my jumps.. and with a lower squat max.

http://www.youtube.com/watch?v=4vtBctSpBEE

34" SVJ with no armswing coming from a paused full squat position is not really not hard.. considering im downplaying my no-vid,  e-stat, max 42" SVJ..
Title: Re: Kingfish
Post by: Guga on September 07, 2011, 12:14:46 pm

Quote
Was it just diet?  How far down did you cut your calories?  Did you up protein intake?  While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles?  How much did you have to cut the volume when you were in negative energy balance?  And finally, did you add any additional cardio?
 
there are days when i cut my carbs from 1 cup/meal to 1/2 cup. protein intake is always ridiculously high. i did not really diet my way to lose wieght. i did high cadence/low resistance cycling / road biking. ive done 1.5-2 hours while still jumping near max the following day. did not affect explosiveness at all and IMO helped in my recovery nicely.

goodluck on your training peoples!

by saying ridiculously high, how much is that daily for training and rest days?
Title: Re: Kingfish
Post by: Kingfish on September 07, 2011, 05:25:57 pm
^ a single serving of whey is ~ 22 grams of protein. i consume an average 2-3 servings after a meal 3-4times a day. thats 22x3x4 = 264g protein from syntha6/musclemilk alone.  i eat salmon and beef regularly as my main source of protein. i take whey supplements because they taste good - my cheat meals. i also have my promax protein bars..

Wed
Sept 7, 2011

Paused Full Squats –  No Rest - Day 9 435-425-415-415-415-415-395-415[440F]-395[415F]
[135x8][185x6][225,275x4][325x2][365,395x1][415x0]

* i may have underestimated the fatigue from near max effort SVJs yesterday. the heavier sets felt 15-20lbs heavier. i should have stopped at 395 because it felt heavy on my back. i was still able to get up on 415 up to half way up but everything just felt weak. even the bar placement at my back did not feel right. if i attempted 415 again after 14-18mins.. i would have gotten the rep - i would psych myself better and really drive for an explosive concentric out of the hole. i didn't have the energy to blast it today.
* no jump drills, no explosive lifts. rest and sleep. work tonight and tmrw i will lift a lot better.


Title: Re: Kingfish
Post by: LBSS on September 07, 2011, 06:28:15 pm
good LORD that's a lot of protein. don't think the extra will do you much harm but your body probably is just pissing it away.

http://www.ncbi.nlm.nih.gov/pubmed/1474076 (http://www.ncbi.nlm.nih.gov/pubmed/1474076)

Quote
J Appl Physiol. 1992 Nov;73(5):1986-95.
Evaluation of protein requirements for trained strength athletes.
Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP.
Source

Department of Pediatrics, McMaster University, Hamilton, Ontario, Canada.
Abstract

Leucine kinetic and nitrogen balance (NBAL) methods were used to determine the dietary protein requirements of strength athletes (SA) compared with sedentary subjects (S). Individual subjects were randomly assigned to one of three protein intakes: low protein (LP) = 0.86 g protein.kg-1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1 for 13 days for each dietary treatment. NBAL was measured and whole body protein synthesis (WBPS) and leucine oxidation were determined from L-[1-13C]leucine turnover. NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g.kg-1.day-1 and for SA was 1.41 g.kg-1.day-1. A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S. These results indicated that the MP and HP diets were nutrient overloads for S. There were no effects of varying protein intake on indexes of lean body mass (creatinine excretion, body density) for either group. In summary, protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.
Title: Re: Kingfish
Post by: gutts on September 07, 2011, 08:08:07 pm
http://www.youtube.com/watch?v=N1WsEfyHYTk
Title: Re: Kingfish
Post by: Kingfish on September 09, 2011, 12:05:03 am
good LORD that's a lot of protein. don't think the extra will do you much harm but your body probably is just pissing it away.
http://www.ncbi.nlm.nih.gov/pubmed/1474076 (http://www.ncbi.nlm.nih.gov/pubmed/1474076)

^ yes. i might just be wasting it but as i said, i drink them because they are my cheat meals. i like the taste  ;D

Thur
Sept 8, 2011

Paused Full Squats –  No Rest - Day 10 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]
[135x8][185x6][225,275x4][325x2][365,395,415x1][435x0]

* felt good with how the weights were not as hard today. 415 got up explosively but at 435, i didn't have enough strength to complete the lift - starting concentric was not fast enough and i had to muscle the weight midway. slowed down too much and decided to just let it go.
* need 2 light days fri and sat. probably max at 395-415. 420-430 on sunday. i will vid some jump tests on sunday. felt like showing my 2-3" wrist below rim SVJs.
* i could be really depleting my CNS will all these top set failures for the last 3 days.. but IMO, i dont really fight the rep long enough to really overexert myself. daily squats make me feel solid with my form.. its now more on fatigue that gets me pinned.
Title: Re: Kingfish
Post by: Kingfish on September 09, 2011, 10:36:01 pm
Fri
Sept 9, 2011

Paused Full Squats –  No Rest - Day 11 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* probably had another 10-15lbs on my max paused singles today.. 430 would be doable. 420 was not very slow. smooth concentric without any caving-in of the torso. finally stopped the 3 days of top set failures - another 1 would be demotivating. one pick up game and some SVJ 2-hand dunks on vid. was trying to show my 2-3" below wrist rim clearance with the ball. did not work out. i had vid but i didn't have the jump. upload vid later.
* will do a top set of 415-420 again tmrw and stop there.

a few workouts ago, i was 2-3" higher than this. taking vids lower jump by 2-3"..  :P

(http://i14.photobucket.com/albums/a307/robertodimaano/090911dunks.jpg)
http://www.youtube.com/watch?v=sDScwmqe1kk
Title: Re: Kingfish
Post by: Kingfish on September 10, 2011, 08:50:51 pm
Sat
Sept 10, 2011

Paused Full Squats –  No Rest - Day 12 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420-395
[135x8][185x6][225,275x4][325x2][365,395x1]

* felt like i only had 5-10 lbs max over the 395x1 to get the rep. got extra fatigue from the jumps yesterday. did not do anything after 395x1.  could have maxed today at 400-405.. will fail 415. will see if getting a good meal and sleep prepares me for a performance overshoot tmrw. did not accumulate too much fatigue today.
Title: Re: Kingfish
Post by: Kingfish on September 11, 2011, 06:36:05 pm
Sun
Sept 11, 2011

Paused Full Squats –  No Rest - Day 13 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420-395-415
[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- SVJ jump test

* got an extra 10-15lbs over 415 in my legs. could have gotten 425-430max. 1 pick up game and SVJ jump test after a good sweat. did not jump as high as i thought. i was really expecting at least a 40-41" SVJ on vid. only got repeated 39s. maybe i need to do more SVJ jump test again to get better form. its been a while since i did an SVJ test. will probably be weak tmrw because of the jumps, but if i feel good, i will go for 430x1.

39" rep 1
(http://i14.photobucket.com/albums/a307/robertodimaano/091111first39.jpg)

39" rep 2
(http://i14.photobucket.com/albums/a307/robertodimaano/091111second39.jpg)
http://www.youtube.com/watch?v=Fw0J8l3LJRU

Title: Re: Kingfish
Post by: Joe on September 11, 2011, 07:09:52 pm
The video is private. I can't wait to see how much power is going to those huge jumps of yours!
Title: Re: Kingfish
Post by: Kingfish on September 11, 2011, 07:14:11 pm
^fixed .. still not 40s.. still happy to be getting repeated high 30s while on a daily squat schedule.. but would have been nice to catch 40s on vid.
Title: Re: Kingfish
Post by: slowkidtryingtogetfast on September 11, 2011, 07:16:13 pm
kingfish you are a beast, can you make a dunk mix that would be awesome? since you are killing the dunks standing.  :ibjumping:
Title: Re: Kingfish
Post by: Joe on September 11, 2011, 07:17:36 pm
^fixed .. still not 40s.. still happy to be getting repeated high 30s while on a daily squat schedule.. but would have been nice to catch 40s on vid.

It's funny watching your jumps and frank yang's next to each other.

Yeah, I think you'll totally kill 40" with some rest/peaking/priming. Especially if you also get some practice effect in.
Title: Re: Kingfish
Post by: horton on September 11, 2011, 07:26:53 pm
hey man I noticed you do a lot of jump squats. do you think they have a good carry-over to running vertical jump as well? it seems like you are focused mainly on svj (40 is just rediculous btw :highfive:). but i was just wondering if you thought it would be worthwhile throwing them in with my squats. youre a big inspiration to someone who is trying to get their squat weight up. i just hit 305lbs x 7 today at about 157lbs bodyweight
Title: Re: Kingfish
Post by: Kingfish on September 11, 2011, 07:49:11 pm
^ i dont really know. the RVJ is a totally different undertaking IMO. i stick to SVJ because of its simplicity.. bend knees and explode up. improve the power-to-weight ratio and SVJ goes up with it.  SVJ and jump squats movements are very similar. id do more single leg bounding drills for RVJs.
Title: Re: Kingfish
Post by: Kingfish on September 13, 2011, 12:33:06 am
Mon
Sept 12, 2011

Paused Full Squats –  No Rest - Day 14 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420-395-415-420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* felt good today to be lifting strong even if i spent extra energy yesterday for the jumps. my legs felt tired and extra stiff today and i was not expecting to make it pass 395x1.
* will now try to maintain 420x1 as top maintenance set, 410 if im not very strong. i was surprised that i jumped good again even after the jump test yesterday. there will be no jumping tmrw since the court will be used in the afternoon for a class. i need to give my legs some extra rest too.
 


Title: Re: Kingfish
Post by: Dreyth on September 13, 2011, 12:06:23 pm
Wait, so you've been squatting for 14 days in a row?


Niceeeeeee.


Can't wait to see the jump tests after you take a day or two off. It'll be sick.


I hope your high on caffeine when you test out your SVJ. ALSO, do some heavy hip flexor stretching before the jumps to get you that extra inch!
Title: Re: Kingfish
Post by: Kingfish on September 13, 2011, 05:30:52 pm
^ id be nice to get repeatable 40s if i go to a deload. my plan is to raise my maintenance paused full squats to 430-440 (2.5BW) which will make days using 415-420 (2.4BW) "deloads". i do all my static stretching after workouts.. i do plenty. i jump best when my legs are quad locked - feels like they are about to go cramps but not.. just hard like wood. heavy squats the previous days puts my legs at locked condition.

Tue
Sept 13, 2011

Paused Full Squats –  No Rest - Day 15 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420-395-415-420-420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* day 15 and getting pinned is not happening anymore.. even with repeated high 30s jumps the day before with pickup games. adaptation is a wonderful thing. will now see if i can be this strong at maintenance with 420x1 come work days (wed-sat nights).
* did not really plan to go over 420x1. will try to do a lot of 420x1 with SVJ dunks afterwards. this combo seems to be working well. will go 430x1 2-3x a week with 420x1 maintenance. hopefully in 2-3 weeks, i can do them repeatedly.
Title: Re: Kingfish
Post by: Kingfish on September 14, 2011, 04:37:11 pm
Wed
Sept 14, 2011

Paused Full Squats –  No Rest - Day 16 - 420x1
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* mirror of previous day. right calf and right glute a little sore from banging bodies at the post yesterday. didnt really affected anything.
* i am not building fatigue faster than i am recovering.  i lifted 420x1 today with the same effort as i did from the 2 previous days. 10-15lbs over it.  that is a near max paused rep squat workout + some near max / low rep jumping. il try to do 2-3 more days of 420x1 and squeeze in a 430x1.
* did some 8-12reps of isolated calf work too.

Wed Afternoon

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* did another pick up game because i felt like getting more conditioning going.  SVJ dunks after i got a good warmup from the game.
Title: Re: Kingfish
Post by: Kingfish on September 15, 2011, 04:38:28 pm
Thur
Sept 15, 2011

Paused Full Squats –  No Rest - Day 17 - 430x1
[135x8][185x6][225,275x4][325x2][365,395,420,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430,

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* was a little worried that 2x pickup games and 2 sessions of SVJ dunks yesterday might have fitigued me a bit. this is also the 3rd 420 ive done in 3 days. the plan to stick with 420 didn't work. i moved it convincingly and decided to go 430 today. worked nicely. i might have an extra 10-15lbs over it also. the weight just moved up smoothly. will stop at 410-420 tmrw if im not very strong.
Title: Re: Kingfish
Post by: Kingfish on September 16, 2011, 11:28:35 pm
Fri
Sept 16, 2011

Paused Full Squats –  No Rest - Day 18 - 420x1
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430, 420

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* 420x1 paused was perfect for today. i probably only had 2-3lbs over it to get the rep. probably not a good idea if i want a strong workout for tmrw but definitely maximized what i had today. will do maintenance 410-420 for 2-3 more days before i go for 430x1 again.
* quick game and some SVJ dunks for some explosive work.

Title: Re: Kingfish
Post by: Kingfish on September 17, 2011, 01:16:36 pm
Sat
Sept 17, 2011

Paused Full Squats –  No Rest - Day 19 - 410x1
[135x8][185x6][225,275x4][325x2][365,395,410x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410

* did my lifts after work without sleep coming from the previous workout. didn't do too bad. form is almost always just right. high frequency squats really take care of that part. i could tell that im not 100% recovered not just from the previous squat workout, but also from the 430x1 2 workouts ago. i also realized that on that 430x1 workout, i had to go thru a 420x1 which is a 1 day workout in itself.
* 410x1 was probably not the max for this workout.. 415ish would have been better. 420 would pin me. no jumps. go home and sleep until 6:30pm. 
Title: Re: Kingfish
Post by: Kingfish on September 18, 2011, 03:49:48 pm
Sun
Sept 18, 2011

Paused Full Squats –  No Rest - Day 20 - 395x1(410x0)
[135x8][185x6][225,275x4][325x2][365,395x1][410x0]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410),

* did the same thing as yesterday. woke up 6:30pm satuday, work 7-8am.. then lift afterwards. 325,365,395 felt the same way as yesterday but the 410 was 5lb too much.. i slowed down too much midway up and did not have enough of anything to push it up. back did not cave in as form is solid. i just came back down after i lost interest in pushing anymore.
* no jumps.. sat night is my fri of work. i will come back to work on wed-fri night next week. i will do as much recovery as i can this afternoon, tonight and tmrw morning.. hopefully it shoots back up and im stronger for monday afternoons lift.
* daily squats really make me learn about how i react to stress, fatigue, sleep (lack of) and nutrition. BW today is 172 after all the liquids at the gym. il try not to dip into the high 160s too fast.  i cant drink as much whey protein at work.. sucks.

Title: Re: Kingfish
Post by: Kingfish on September 19, 2011, 11:35:12 pm
Mon
Sept 19, 2011

Paused Full Squats –  No Rest - Day 21 - 440x1
[135x8][185x6][225,275x4][325x2][365,395,420,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440

Jumps
- SVJ 2 hand dunks (no warm-up)

* i could not have gotten any better recovery. i was burned out after the sunday lift (and failure). slept sunday afternoon 4-5 hrs, sunday night (8-9hrs) and sunday late morning to mid afternoon (4hours). this is my body telling me that i owe it sleep from the night shift schedule and it took it. this is not sleeping... i hibernated.
* all lifts felt the same until i got to 420x1. felt easy which gave me an idea to test something heavier again. did 440x1 and felt like i have another extra 5-10lbs over it. the rep did not look like a near-max effort. mid back did not bend at all.
* did cold SVJ 2 hand dunks. now im really going to suck at bball because il probably skip the pick-up games now because i can dunk without it anyway.
* will modify weights for ramping and will use 420-430 as maintenance.. will eventually push for a 455 paused rep at some point.


(http://i14.photobucket.com/albums/a307/robertodimaano/091911440x1-1-1.jpg)
http://www.youtube.com/watch?v=Nbsq7BptE_0
Title: Re: Kingfish
Post by: Kingfish on September 20, 2011, 04:28:02 pm
Tue
Sept 20, 2011

Paused Full Squats –  No Rest -  420x1
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420

Jumps
- SVJ 2 hand dunks (no warm-up)

* the 420x1 today following a 420+440x1 yesterday is a bit too heavy. i bent my mid back on the way up. it was smooth up to that point.. energy leaked and i crawled to complete the rep. i only had 5lbs over.. did some pick up game.. and then some explosive drills with 2 hand SVJ dunks.
* will plan to go up to 410x1 tmrw but il probably go for 420x1 if i feel stronger.
* stopped counting the consecutive days.. i made it to the 21st and its now a habit. will skip a day here and there if work schedule doesn't let me recover but thats about it.
Title: Re: Kingfish
Post by: Dreyth on September 20, 2011, 06:59:33 pm
When do you plan on taking a day off, after Day 30?
Title: Re: Kingfish
Post by: Kingfish on September 20, 2011, 07:09:24 pm
^ id take a day off when i can no longer recover within 24 hrs and lift at least up to 395-410. my daily squats are not really that taxing.. only 2-3 heavy singles.. 395-410-420/430 max right now.. thats very low volume with lots of rest in between sets, 12-14mins. 18-22 if i make it up to the 420-430lb.

i am not domd at all.
Title: Re: Kingfish
Post by: Kingfish on September 21, 2011, 04:32:10 pm
Wed
Sept 21, 2011

Paused Full Squats –  No Rest -  420x1
[135x8][185x6][225,275x4][325x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420

Jumps
- SVJ 2 hand dunks

* modified the ramping weights to 370,400. the 400x1 felt heavy.. i initially loaded 410 expecting that i might fail 420. took all the time resting for the next single (22 mins?).. then on the walk-in.. changed my mind and loaded 420. got the rep nicely. i had 10-15lbs over it. i could have made 430 today. with that much power over the rep, todays workout should be favoring my recovery.
* i will sleep 1:30-6:30pm today, work 7-8am then lift after work. will hopefully get another 420. explosive drills again after lifting. getting consistent too with my isolated calf work using a 45 deg sled calf raise up to 405lbs.

Title: Re: Kingfish
Post by: LBSS on September 21, 2011, 05:56:20 pm
i just realized you're 20 pounds lighter than when you started this log 10 months ago, and squatting pretty much the same amount. good work. :highfive:
Title: Re: Kingfish
Post by: Kingfish on September 21, 2011, 08:16:42 pm
^ thanks. less weight is less stress on my knees. i also use paused squats now to really save my joints/tendons from more stress. thats how im managing lifting high frequency using a high RM%.
Title: Re: Kingfish
Post by: Kingfish on September 23, 2011, 12:06:55 am
Thur
Sept 22, 2011

Paused Full Squats –  No Rest -  420x1
[135x8][185x6][225,275x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420

Jumps
- SVJ 2 hand rim grabs - paused full squat start / no arm swings

* will use more even numbers on the ramping sets. 420x1 was not very heavy. could have gotten 430-435.  did the rim grabs for explosive work. the plan to lift after work did not happen. i was too sleepy, and workouts following a nap / sleep are usually best. will lift again tmrw afternoon.
Title: Re: Kingfish
Post by: Kingfish on September 23, 2011, 10:44:06 pm
Fri
Sept 23, 2011

Paused Full Squats –  No Rest -  420x1
[140x8][190x6][230,280x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420

Jumps
- SVJ 2 hand dunks

* the 420x1 was very heavy today. could be because i did not take my time with the rest between 400-420. took only 12-14mins. should have taken 18-22. did quick rest on that because a bball game was about to start. needed to break a sweat so i rushed the last rep. i was not weak on the legs but my mid back caved in midway up and i had to slow down to complete the rep. thats max today.. or another 5lbs, but thats about it.
* SVJs were still good, still getting a few inches below wrist on rim with both hands + ball.
Title: Re: Kingfish
Post by: fedexpress on September 24, 2011, 02:24:03 am
Fri
Sept 23, 2011

Paused Full Squats –  No Rest -  420x1
[140x8][190x6][230,280x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420

Jumps
- SVJ 2 hand dunks

* the 420x1 was very heavy today. could be because i did not take my time with the rest between 400-420. took only 12-14mins. should have taken 18-22. did quick rest on that because a bball game was about to start. needed to break a sweat so i rushed the last rep. i was not weak on the legs but my mid back caved in midway up and i had to slow down to complete the rep. thats max today.. or another 5lbs, but thats about it.
* SVJs were still good, still getting a few inches below wrist on rim with both hands + ball.

Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

Fantastic progress btw, esp considering the wt loss.  Maybe u've found the secret to 2.5+ sq/bw..........MORE REST!!!
Title: Re: Kingfish
Post by: Kingfish on September 24, 2011, 04:08:53 am
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,
Title: Re: Kingfish
Post by: fedexpress on September 24, 2011, 06:23:43 pm
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info.  I like the highly focused approach & obviously its been working well for you.  Definitely worth considering.
Title: Re: Kingfish
Post by: Kingfish on September 24, 2011, 08:03:11 pm
Sat
Sept 24, 2011

Paused Full Squats –  No Rest -  400x1
[140x8][190x6][240,290x4][330x2][370,400x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400,

* was only able to sleep 5-6hours in the last 2 days. fatigue is building up. i was able to get the 400x1 but it felt 15-20lbs heavier. my form was solid. no upperback caving in or any technical errors. i did not rush going back to the set. i'm just tired, could also be the pick up games yesterday.  tmrw needs to be another light day, and if i get enough long sleeps on sunday/monday - ill do 440x1 again. im not in a rush going for 445-450. i don't like how the plates look, so il just go 455 after i do enough volumes and get my legs bigger - might try doubles for my 5th week using a max 410x2.. still paused full reps.

Title: Re: Kingfish
Post by: Kingfish on September 25, 2011, 04:27:43 pm
Sun
Sept 25, 2011

Paused Full Squats –  No Rest -  400x1
[140x8][190x6][240,290x4][330x2][370,400x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400

* daily max lift effort - max 415-420, money 410, recovery 400.
* no jumps/explosive drills. saving all energy for a strong workout trmw.

Title: Re: Kingfish
Post by: LBSS on September 26, 2011, 06:36:59 am
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info.  I like the highly focused approach & obviously its been working well for you.  Definitely worth considering as an advanced approach after a good number of years under the bar and once strength and technique are already very good.

fixed.
Title: Re: Kingfish
Post by: fedexpress on September 26, 2011, 07:20:29 pm
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info.  I like the highly focused approach & obviously its been working well for you.  Definitely worth considering as an advanced approach after a good number of years under the bar and once strength and technique are already very good.

fixed.

It wasn't broken.  I said worth considering, not necessarily implementing.  Take what is best (for you), and ditch the rest.
Title: Re: Kingfish
Post by: LBSS on September 26, 2011, 09:31:22 pm
fair enough.
Title: Re: Kingfish
Post by: Kingfish on September 26, 2011, 11:16:58 pm
Mon
Sept 26, 2011

Paused Full Squats –  No Rest -  440x1
[140x8][190x6][240,290x4][330x2][370,400,420,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440

Jumps
- SVJ 2 hand dunks

* daily lift effort - max 440, money 430-435, recovery 420. mid-upper back caved in. 440x1 last week was an easier lift.
* no pick up game. cold SVJ jumps. started with 2-hand rim grabs coming from a full paused squat start, then some SVJ dunks. low reps.
 
Title: Re: Kingfish
Post by: Kingfish on September 27, 2011, 04:45:25 pm
Tue
Sept 27, 2011

Paused Full Squats –  No Rest -  420x1
[140x8][190x6][240,290x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420,

Jumps
- SVJ 2 hand rim grabs - paused full start / no arm swing

* lift effort: max 430-435, money 425-430, recovery 410-420. wore compression tights for 1st time at the gym. felt good. been using my bike compression tights for recovery.
* i feel strong today coming from a 440x1 yesterday. if i feel this strong again tmrw, i will do 440x1.

Title: Re: Kingfish
Post by: Dreyth on September 27, 2011, 05:29:17 pm
You monster  >:(
Title: Re: Kingfish
Post by: Kingfish on September 27, 2011, 05:36:10 pm
^  :headbang:

i'm only ahead of you by a few months..
Title: Re: Kingfish
Post by: Dreyth on September 27, 2011, 09:24:00 pm
No sir, maybe if I progressed from where I was a few months ago but not anymore :(
I'm at 190lbs with about a 375lb max right now. Just started smolov jr again. Last time I did that I put on 80lbs in 9 weeks. This time I'm hoping for ~40lbs in 8 weeks or so.
Title: Re: Kingfish
Post by: Kingfish on September 28, 2011, 04:11:47 pm
Wed
Sept 28, 2011

Paused Full Squats –  No Rest -  440x1
[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 450-455, money 445-450, recovery 420-430. did 2 heavy singles today - 430/440. even the 440 didn't feel that heavy. this is the strongest i've lifted a paused 440x1. should have taken vid. didn't really know why i was a lot stronger today. i just came from a monday 440x1. after i repped 430x1 like it was just another 410-420, i knew il blast thru the 440. didn't really want to get three heavy reps today and risk burning out tmrw so i stopped there. tmrw il try to use 430 as recovery singles.
* my SVJs are also higher. on the dunks, the ball hit the ground first before my feet, without me grabbing rim.. i was really pushing it down fast. 
Title: Re: Kingfish
Post by: Kingfish on September 29, 2011, 04:46:25 pm
Thur
Sept 29, 2011

Paused Full Squats –  No Rest -  440x1
[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 440, money 430-435, recovery 420-425. 440x1 mid-upperback bent 1/2 way up. crawled and completed the rep. the 430x1 was not hard so i decided to go at 440x1 again. recovery needs to catch up now. 2-3 days of recovery lifts and il go at it again next monday.
* SVJ 2 hand dunks getting consistent and easy now. BW staying at 170-172lbs. other daily lifts - calf isolation on 45 deg sled, pullups, chins, weighted back extension+situps on GHR. all in mid-high reps with light moderate resistance with 1-2sets
Title: Re: Kingfish
Post by: Kingfish on September 30, 2011, 11:09:58 pm
Fri
Sept 30, 2011

Paused Full Squats –  No Rest -  430x1
[140x8][190x6][240,290x4][330x2][370,400,420,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430

Jumps
- SVJ 2-hand dunks

* lift effort: max 430-435, money 425, recovery 420. planned to stop at 420x1 but changed my mind. hit 430x1 without bending torso. technical error from fatigue on right leg - leg is tired, weight shifted a bit on the left leg and i felt more effort coming from left leg to get the rep. will really have to go 420x1 max tmrw if i want to lift better on my days off.

Title: Re: Kingfish
Post by: Kingfish on October 01, 2011, 08:34:57 pm
Sat
Oct 1, 2011

Paused Full Squats –  No Rest -  420x1
[140x8][190x6][240,290x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420

* max 415-420, money 410, recovery 400.
* i bent my mid-upperback on the 420x1. i crawled the rep starting at 1/2 up. legs didn't really feel tired. the lack of complete sleep is starting to show. 2 days of 5-6hr sleep without any mid day 3-4hr naps. saturday night is my last night of work - recovery will start to ramp back up after i get back all the missing hrs of sleep on sunday-monday.
* didn't do any explosive drills. no energy and just not interested right now.
Title: Re: Kingfish
Post by: Kingfish on October 02, 2011, 05:06:05 pm
Sun
Oct 2, 2011

Paused Full Squats –  No Rest -  410x1
[140x8][190x6][240,290x4][330x2][370,400,410x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410

* 430-440 max, 425-430 money, 410 recovery. got 4.5hrs of sleep after night shift work and did my lift early to have more time before my monday pm lifts.
* skipped the explosive / speed drills again to allow more/faster recovery. i should supercompensate nicely tmrw. will up the ramping singles to 370,410. will make repeatable 410s to push near max singles higher. something like 410,430,445-455 in the next few weeks. still not burning out / plateauing so will continue what im doing right now.

Title: Re: Kingfish
Post by: Kingfish on October 03, 2011, 10:47:23 pm
Mon
Oct 3, 2011

Paused Full Squats –  No Rest -  430x1 445x0
[140x8][190x6][240,290x4][340x2][380,410,430x1][445x0]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)

Jumps
- SVJ 2-hand dunks

* max 440, money 430, recovery 410-420
* damn i was close to getting the 445x1. mid-upper back caved in and it was downhill from there. will now ramp up with 410, 430, 435-440 repeatedly on a strong day to build up for another 445x1 attempt. if nothing good happens in the next 1-3 week, then il change things up. the 445 did not feel heavy at all at my back. too close to getting the rep, but not yet.

http://www.youtube.com/watch?v=5g7PtNMpzC4
Title: Re: Kingfish
Post by: Kingfish on October 04, 2011, 05:04:53 pm
Tue
Oct 4, 2011

Paused Full Squats –  No Rest -  430x1
[140x8][190x6][240,290x4][340x2][380,410,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430

Jumps
- SVJ 2-hand dunks

* max 430, money 420, recovery 410. i bent my back and crawled with the 430x1 1/2 way up. the 445x1 did its damage. i should be a lot stronger tmrw. need to do high rep backextensions to get blood flowing nicely on back muscles. need to recover good. i'm weak right now.
Title: Re: Kingfish
Post by: Kingfish on October 09, 2011, 09:00:37 pm
Updates:

Wed Oct 5, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Thur Oct 6, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Fri Oct 7, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Sat Oct 8, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Sun Oct 9, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

            Tue - Wed - Thur - Fri - Sat - Sun - Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410,
Title: Re: Kingfish
Post by: Kingfish on October 11, 2011, 10:00:32 am
Mon Oct 10, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
 

 
Title: Re: Kingfish
Post by: Kingfish on October 11, 2011, 06:48:04 pm
Tue Oct 11, 2011
[140x8][190x6][240,290x4][340x2][380,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420,

* still doing the SVJ 2 hand dunks for explosive / speed work after the squats. if there is no pick up game to get me warmed up for the jumps, i find it best to do short sprints + backpedaling. feels good and i get my best jumps even with a few minutes of these drills. i can still dunk cold but after the sprints/backpedaling, i get 2-3" more for some really powerful throwdowns
* will continue with the daily squat routine. 410-420 is just routine now. week 5 seems to be my strongest. wet BW is 170-172. ive seen a dry 168 at one point this week. if i cannot get 445-455 with this daily ramping singles, il change it up a bit after week 8.

Title: Re: Kingfish
Post by: Kingfish on October 12, 2011, 05:10:51 pm
Wed Oct 12, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430

Title: Re: Kingfish
Post by: Guga on October 13, 2011, 12:59:01 pm
KF. After thinking for a while I realized that you cant jump; instead you push the planet 40" down.
Title: Re: Kingfish
Post by: Kingfish on October 13, 2011, 05:32:40 pm
^  thats how i visualize the concentric of the squats. i concentrate on really "feeling" and having solid contact with the ground (on the eccentric) and then pushing my feet against it.  :D
Title: Re: Kingfish
Post by: Kingfish on October 13, 2011, 10:29:49 pm
Thur Oct 13, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430

* cut down on the volume of 2 hand SVJ dunks. got the 430x1 rep with good form but i crawled up after the 1/2 squat depth. form was perfect, body was not as strong. wet BW at 172lbs.

Title: Re: Kingfish
Post by: Kingfish on October 14, 2011, 10:56:01 pm
Fri Oct 14, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430

* stronger than yesterday. the 410x1 was a harder lift than the 420. got 430 also but thats about it. will have a planned light workout tmrw and sunday- stop at 410-420. need to give body time to overshoot and get a good top set on monday, at least another 440.

Title: Re: Kingfish
Post by: Rix on October 15, 2011, 08:53:33 am
Dude you're a friggin beast. Was there ever a time when you couldn't dunk? Do you ever try different dunks besides standing 2-handers?
I wonder what your running vert is...
Title: Re: Kingfish
Post by: Guga on October 15, 2011, 09:23:08 am
Dude you're a friggin beast. Was there ever a time when you couldn't dunk? Do you ever try different dunks besides standing 2-handers?
I wonder what your running vert is...

running vert is too mainstream for KF
Title: Re: Kingfish
Post by: Kingfish on October 15, 2011, 07:21:36 pm
^ im using the svj to improve my strength/explosiveness. the dunk part is fun but thats not the end goal.  :headbang:

Sat Oct 15, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420

* changed ramping wamrup single from 380 to 390 to make the 410 not very heavy. worked well but still tired to get 420 easily.
* no jump/explosive drills. stopped at squats and did some calf isolation work too. 420x1 is max for today anyway. i need more sleep. got 6 hours today only.
* calf work - started at 405x 2-4reps using the 45deg sled. can now do 4-8 daily without soreness. do them paused at the bottom and top to eliminate the tendon assistance.

Title: Re: Kingfush
Post by: Kingfish on October 16, 2011, 07:44:54 pm
Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting.  problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen  :headbang:


Title: Re: Kingfush
Post by: Kingfish on October 17, 2011, 11:23:39 pm
Mon Oct 17, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,430,440x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 -

* got good rest/sleep and did the lifts at ~ 3pm. the 410/430 did not feel that heavy even though my quads were feeling sore this morning. i was a little worried that i might only make it up to 420 judging on how my legs felt this morning. i can lift 420 even if im feeling crap, as long as im not sick/injured.
* did the 440x1 smoothly. form was perfect.
* did a quick pickup game and some low volume SVJ dunks afterwards.
* week 8 is my final week of ramping singles. i will change things up a bit after this. not really sure yet what to do but i might just stick to 400-410-420-430/440, then some light back up sets of front squats. will add the short sprint workouts too for coordination.
* i do not feel like deloading on my 8th week to get a PR day of >440x1. if i can do repeatable 420-430 daily.. id consider that a good improvement already. no need to stress out if i dont get anything over 440.

here my blood pipes at 170lb / sub 10%BF, 6-8.4% caliper if you believe in that
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0344.jpg)
Title: Re: Kingfush
Post by: Kingfish on October 18, 2011, 10:45:32 pm
Tue Oct 18, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430,

* final week of the 8 week squat marathon. will stay with a top set of 430-440 depending on how i feel. will change ramping sets to 150-200-250-300-350-400-410-420-430. then back up sets of paused front squats.
Title: Re: Kingfush
Post by: Kingfish on October 19, 2011, 03:03:54 pm
Wed Oct 19, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,420x1]

Paused Front Squats
[150x2][200x2][250x1][250x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420

* changed warmup weights/reps. started front squats to get form going.
* will add volume of paused front squats to thicken my shoulder/clavicle area that receives the bar. will also do some ballistic/speed front squats. these are my preparation for cleans that i will add also at some point. the 250x1 front squat did not feel any different on my legs compared to a 250 back squat. its my front delts that are in pain - needs time to get used to it.
Title: Re: Kingfush
Post by: Kingfish on October 20, 2011, 06:43:39 pm
Thur Oct 20, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

Paused Front Squats
[150x2][200x2][250 1x5]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420

* my hamstrings are not fully recovered from heavy back extensions. i felt strong on the quads and everything else but at the pause on the bottom, i can feel the isometric contraction of the hamstring is not as forceful. will maintain 420s for now and shoot for another 440 by monday or tomorrow if hamstrings feel better.
Title: Re: Kingfush
Post by: T0ddday on October 21, 2011, 09:01:41 am
Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting.  problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen  :headbang:


About your goals...

I'd say your undershooting with the front squat goal.  I've doubled 315 in the front squat while maxing at under 370 in the full back squat.  If you are doing a lot of powerclean/full clean variations you front squat won't trail your back squat so much.  The power clean and broad jump seem reasonable goals as well.  But a 6.5 60m sprint?  If your speaking FAT, you realize that's a world class time?  If you only goal is explosiveness might want to dial down the sprint to a 30m sprint.  It's gonna take a lot of max velocity track work to improve your last couple ten meter splits to get a good 60m time.  Contrary to popular belief the 60m sprint is not just a test of explosiveness... 
Title: Re: Kingfush
Post by: Kingfish on October 21, 2011, 05:52:40 pm
About your goals...

I'd say your undershooting with the front squat goal.  I've doubled 315 in the front squat while maxing at under 370 in the full back squat.  If you are doing a lot of powerclean/full clean variations you front squat won't trail your back squat so much.  The power clean and broad jump seem reasonable goals as well.  But a 6.5 60m sprint?  If your speaking FAT, you realize that's a world class time?  If you only goal is explosiveness might want to dial down the sprint to a 30m sprint.  It's gonna take a lot of max velocity track work to improve your last couple ten meter splits to get a good 60m time.  Contrary to popular belief the 60m sprint is not just a test of explosiveness... 

appreciate your reply. i do notice on the last workouts with front squats that leg strength is not going to be a problem. i just have to get my upperbody - delts/clavicle used to handling the weights. i can rep 300 on my 3rd day of doing the front squats again. im just not used to the pain right now on the area where the bar rests.

il progress from front squat - squat cleans - speed front squats.. just anything to get the form going and "thicken" my shoulders.

my 60 meter sprint needs to be trained and improved to sub 7 seconds. i will get a dedicated sprint coach to get this going. i really have no idea what you mean by FAT. are you honestly suggesting that unless i have the multi year skills/motor training of a sprinter, it is an unrealistic goal to get a sub 7sec 60 meter just by being explosively strong + lean and dedicating 4-6 months on sprinting technique?

thanks again!













Title: Re: Kingfush
Post by: steven-miller on October 21, 2011, 08:04:27 pm
Like those new goals! Post vids of powercleans some time plz!

Agree with Lance and T0D about the front squats, you can aim higher than that for sure. You will adapt to the weight on the delts quickly I think.

Good luck!
Title: Re: Kingfush
Post by: Kingfish on October 21, 2011, 08:32:32 pm
^ thanks

i just really need time to get my pain threshold higher so that i can really rest 300+lbs on my delts/clavicle. i will post my clean vid when i think i'm close to how dimas is doing it. arguably the best clean ive seen. i dont care if its 150lb or 200lb.. as long as i have that form, the weight progression will follow.

http://www.youtube.com/watch?v=vXZt4PhdUns

take note that im only doing the front squats to prepare for the cleans. i agree with you that no amount of front squats can beat a properly performed back squat as a strength builder for general explosiveness.

Title: Re: Kingfush
Post by: Kingfish on October 21, 2011, 09:26:40 pm
Fri Oct 21, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420,430x1]

Paused Front Squats
[150x2][200x2][250x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430

* i think its a combo of unrecovered hamstrings/glutes also from the weighted back extensions that made the last few days of 420x1 harder than usual. i cut down on back extensions and im feeling stronger already. not strong enough for a 440x1 or an overshoot but definitely better than the last 2-3 days of lifting.
Title: Re: Kingfush
Post by: Kingfish on October 22, 2011, 07:33:49 pm
Sat Oct 22, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

Paused Front Squats
[150x2][200x2]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420

* im tired. skipped the jumps/explosive drills today. fatigued but was able to maintain good form on the squats. 420x1 was cake. with an extra 20lb on top it. it felt like 440 today.
* no work tonight so i will really focus on recovery/sleep these next 4 days.
Title: Re: Kingfush
Post by: Kingfish on October 24, 2011, 01:19:49 pm
Sun Oct 23, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420

* stopped at 420x1. it was not heavy and i could have gone up to 430-435 today. good time to skip the heavy set and make sure i get a good top rep on monday. skipped front squats and jumps. this is the last time il prioritize a top rep on full back squat paused rep. have vid of todays 420x1. form was solid.
Title: Re: Kingfush
Post by: Kingfish on October 24, 2011, 04:45:08 pm
Mon Oct 24, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420, 420

Paused Front Squats
[150x2][200x1][250x1]

* i was 168lbs wet weight today. too much prunes messed me up. dehydrated a bit and really thinned out. minimized ramping reps and stopped at 420x1
* my SVJ dunks after the squats were really good. one of the best SVJs. no vids. same old 2 hand SVJ dunks for explosiveness. at least something good came out of being sub 170lb. the 420x1 at 168 is still a 2.5BW.. can't really complain.
* front squats are not very difficult. just doing more reps to thicken my delts/shoulders. tomorrow is going to be more volumes of front squats and cleans from mid-thigh start.
Title: Re: Kingfush
Post by: T0ddday on October 25, 2011, 02:40:29 am

my 60 meter sprint needs to be trained and improved to sub 7 seconds. i will get a dedicated sprint coach to get this going. i really have no idea what you mean by FAT. are you honestly suggesting that unless i have the multi year skills/motor training of a sprinter, it is an unrealistic goal to get a sub 7sec 60 meter just by being explosively strong + lean and dedicating 4-6 months on sprinting technique?

thanks again!

I don't want to say it's unrealistic, because I've def seen people do more improbably things, but let's just say it's not a given like I believe your front squat goal is.  Also, I assumed the 6.5-6.8 sec 60m goal meant that you want to run at the slowest 6.8 FAT.
FAT means fully automatic timing.  Basically, you go to a real meet get in the blocks, react to the gun, and get your torso across the line and then they stop the video and record your time.   Understand there is a WORLD of difference between getting in the blocks and running a 6.75 FAT and covering 60 meters in under 7.0 seconds using a handtime or even a video-time device like speed-trap.   

But back to your question.  It's not so much that's it's an impossible task, it's just that you probably wont be able to accomplish it with the same formula you have used for vertical jump (lean + strong).  Standing two-foot vertical has tremendous carryover from relative squat strength provided the reps are not very slow.  I think you will be disappointed to find that the same isn't true in sprinting.  Even when Usain bolt ran his 9.58 in world record time he came through 30m in 3.8.  Meaning even if your relative strength allows you to accelerate to 30 meters at the speed of the greatest sprinter of all time, you still need to maintain 10 m/s speed for another 30 meters.  I'd say whether or not you can achieve it is more dependent on where you are starting now than anything else. Sprinting technique will surely help you express that strength you have on the track.  However, the improvement to your top end speed will be far less than your acceleration.  What do you run now in the 60 meters?  Have you ever tested your sprint times over any distance?  I will most definitely be rooting for you!
Title: Re: Kingfush
Post by: Kingfish on October 25, 2011, 08:11:47 am
I don't want to say it's unrealistic, because I've def seen people do more improbably things, but let's just say it's not a given like I believe your front squat goal is.  Also, I assumed the 6.5-6.8 sec 60m goal meant that you want to run at the slowest 6.8 FAT.
FAT means fully automatic timing.  Basically, you go to a real meet get in the blocks, react to the gun, and get your torso across the line and then they stop the video and record your time.   Understand there is a WORLD of difference between getting in the blocks and running a 6.75 FAT and covering 60 meters in under 7.0 seconds using a handtime or even a video-time device like speed-trap.   

But back to your question.  It's not so much that's it's an impossible task, it's just that you probably wont be able to accomplish it with the same formula you have used for vertical jump (lean + strong).  Standing two-foot vertical has tremendous carryover from relative squat strength provided the reps are not very slow.  I think you will be disappointed to find that the same isn't true in sprinting.  Even when Usain bolt ran his 9.58 in world record time he came through 30m in 3.8.  Meaning even if your relative strength allows you to accelerate to 30 meters at the speed of the greatest sprinter of all time, you still need to maintain 10 m/s speed for another 30 meters.  I'd say whether or not you can achieve it is more dependent on where you are starting now than anything else. Sprinting technique will surely help you express that strength you have on the track.  However, the improvement to your top end speed will be far less than your acceleration.  What do you run now in the 60 meters?  Have you ever tested your sprint times over any distance?  I will most definitely be rooting for you!

yes. front squats were easier than i thought.

here's the sprint details:
all sprints shoud be on a track surface and must be measured by a laser of infrared timing system. to start, the athletes must have at least one foot within one meter of the first timing eye (heel on one meter line). The first timing eye should be 15 inches off the ground while the rest of the timing eyes should be set up at least 36 inches fromt he ground

i have no official time for my 60 meters or any sprints in general. i can say numbers cause i've been doing some short sprinting but its not going to be an accurate time unless i use some form of automatic timing.

i've been doing heavy-low rep full squats + mid-high reps with moderate resistance on the GHR/back extensions for the p-chain. something like a 135lb x12-16 on back extensions and 45lb weighted GHR. if this 60meter sprint is not really an all out push the floor using mostly the quads, would it make sense at one point to dedicate some heavy hamstring work like an RDL? or do i just go movement mastery and just do a lot of high quality sprinting to get good at it?..

again, appreciate you sprinting advice. :headbang:
Title: Re: Kingfush
Post by: Kingfish on October 25, 2011, 03:24:04 pm
Tue Oct 25, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420,430,440x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420, 420
Week 9 - 440,

Paused Front Squats
[150x2][200 1x2][250 1x3]

* i got long sleep today. upper knees/lower quads a bit sore from all the SVJ dunks yesterday but i decided to lift in the morning. i was strong. the 430x1 was still very quick. did 440x1 even after all the heavy singles before that. i was not thinking of attempting a near max today and only planned on stopping at 430x1 best.
* failed the 4th single of front squat. left shoulders wussed out. will use 200x multi sets on front squats to build shoulders without risking of hurting anything for now.
* will stop tmrw at 420-430x1 for sure and dedicate training on front squats
Title: Re: Kingfush
Post by: Kingfish on December 11, 2011, 08:53:39 pm
too lazy to update all missing entries - i have a manual back up from a wall calendar..

anyway - heres whats up from the last 14 weeks and a few days

- 12 week of daily paused rep squats from 400-440 with some peak days of 445x1 paused.

- 2 weeks after that of non-paused rep with 400-410-420-430-440.. 2 straight weeks of 440x1 top set non paused. (5 singles at 400+ up to 440x1)

- lower quad soreness spread/moved up to mid thigh after 2 weeks of these daily 440x1. my usual recovery routine of  foam roll and stretching did not cut it anymore.

- quad lock is so strong that sub 250lb weights did not push me down enough. it only starts to get comfortable at 300s-410. 420 is always the hardest and after this mental block at 420, 430-440 gets easier again. even if the 440 is explosive, controlled and a sure lift. adding 5-10lbs over that gets me pinned. i have just enough strong for 5 singles at 400lb i guess..

- backed up a bit on the 15th week - 430 top set and try to see if the tightness goes away. did not work and just used 440 again the following day. SVJ 2 hand dunks still there on a strong day.

- skipped my first squat day yesterday after 102 days of continuous daily squats. got annoyed with this quad stiffness. its not hurting or anything but i really have to put an effort in bending my knees to squat all the way down if i have nothing on my back. surprisingly, my jumps did not go down - it even got better.

- decided to skip a day just to see if all this tightness can ease up a bit. the quad lock is just getting more severe lately while doing the 440s.

- skipping a day did not do anything with the tightness - i just detrained myself. this was not a good idea at all but it doesn't hurt to try. i just don't want to injure myself..i would have lifted better if i didn't skip a day - i should have just stopped on the ramping weights at 400-410 daily and do more frequent stretching.

- i stopped at 400x1 today because i did not have it in me today to lift anything heavy. i will go apeshit tmrw if i can. then ease up a bit with 400-410..

- new routine now is still daily lifting but focus on 2x a week of 440s with the rest just maintenance of 400-410. i did not expect this quad tightness / lock. felt like im doing high intensity plyos. will do 4 reps on the deload days.

- new years goal is 455-475 repeatable near-max 2x a week.. while keeping BW at low-mid 170s. 

- sled drag for acceleration is awesome btw.. the waveload style of heavy sled drag + short sprints is making me run faster and faster.

 


Title: Re: Kingfush
Post by: LBSS on December 12, 2011, 07:36:11 am
what kind of harness/setup do you use for sled drag?
Title: Re: Kingfush
Post by: Kingfish on December 12, 2011, 09:57:17 am
^ roguefitness s25 sled using either hand grips for very heavy pulling or a shoulder / belt harness for moderate weights - prefer the belt harness.
Title: Re: Kingfush
Post by: Kingfish on December 18, 2011, 01:54:45 pm
Dec 11 - Dec 17

- daily paused rep squats maxed to 410-420-430x1 for strength maintenance

- short sprint contrast loaded sled drags

- front squats to 300-310-320

* less trauma to the body doing daily paused rep squat singles. the 2 weeks of daily non-paused 440s drained me a bit. had weak days of 410-420lb max (-30lb) for the longest time.

* can hit 400-410 even with tight / sore glutes and quads from the sled training.

* sprinting is getting respectable.

* SVJ still in the high 30s/low 40s. can feel more glute involvement right now. sleds effect IMO.
 
Title: Re: Kingfush
Post by: Kingfish on December 19, 2011, 04:28:28 pm
Mon
Dec 19, 2011

Week 17 Day 7. Consecutive Squat Days - 126 Days

Daily Squat - Paused Rep - Maintenance
[150,200,250,300x4][350x2][400,410x1]

* i am not recovering faster than i am tearing myself up. contrast loaded sled sprints are adding a lot to my fatigue. they feel good and explosive. i do them every other day.
* even my monday squat peak day is gone now. everyday is just a challenging but doable 400/410.. with 420 only if i don't go apeshit on sled drag repetitions.
* non-paused rep squats with this daily frequecny is possible but the injury risk due to form breakdown is not worth it.. just to lift heavier weights..
Title: Re: Kingfush
Post by: Kingfish on December 22, 2011, 11:17:42 am
* same weight, reps and sets for the paused squats as last mondays. will stick to that now or even go lower with  max 400x1 if the sled workouts require it.

* i am improving my weighted sled sprints nicely. the 2-3 weeks of GPP type adaptation should have done its job and im now really pushing (pulling that is) some challenging loads - 3-4plates.

* glutes and quads get beat on the 10 yr max sled sprints. i am not feeling any soreness on my calves. i could use a lot more weight, probably max at 6 plates on the heavy side, and 3-4 for the light contrast.

* SVJ has been surprisingly maintained even if my squat strength went downhill (-20 to -30lbs).

Title: Re: Kingfush
Post by: Kingfish on December 23, 2011, 04:56:16 pm
* i was really expecting to max at 400-410x1 paused if im doing heavy sled work.. but its still depressing to max at 400x1. its not even 4 plates.  :(

* im doing daily sled drags now and using 3 plates for the light contrast. my calf isolation using the 45 deg donkey sled is maxed at 8 plates x 8-10reps. calves are definitely cows now.

Title: Re: Kingfush
Post by: Kingfish on December 24, 2011, 11:08:30 pm
Sat
Dec 24, 2011

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* surprisingly strong today considering i did high rep contrast sled drags yesterday. will most likely max at 430x1 paused with this explosiveness but not enough to get 440-450x1.
* i like how my lower 1/3 of my calves are tight right now. i really digged into the floor yesterday with the heavy sled drags. i usually do 3-4 sets of heavy drags but only go near max explosiveness on the last 2-3 after i get a very good warmup. i have gorilla hands now from pulling because the harness.
* added BSN aminox (BCAAs) to my supplements. don't really see any big improvement IMO, but with the heavy sled drags and the daily 400s, anything to help me recover is good. i got a 10 serving free from a NO xplode order. ordered more aminox for the taste and the amount of water it takes to serve it ~ 32-40oz. green apple and fruit punch is win. recommended BCAA ~ 10g/day. i do 10-30 in the morning, another 10-20g during workout and 10 before sleeping. damn 50g a daily. it could be just a waste but it taste so good and lets me enjoy drinking lots of water to keep my liver happy even with my very heavy protein consumptions.  :headbang:
Title: Re: Kingfush
Post by: Kingfish on January 02, 2012, 09:46:05 am
Dec 25 - Jan 1

* paused rep squats to 400-410
* contrast loaded sled drags 3-5plates now
* SVJ 2 hand dunks
* calf raises
* since my squats sucks, (sled drags kill quads/glutes) i up'd the intensity of my weighted back extensions. did 135x 12-16 reps. changed to 6-8reps multi sets now spread within a day because i can't squat anything if my erectors are shot.
* day following the high volume heavy backextensions, i barely got up from a paused 350x2. my core felt like mush. body was not solid at all. i rely heavily on strong spinal erectors to get up from my full squat depth.
* spinal erectors getting beefed up now. squat got easy again. then came the sled drags and got my quads beat.
Title: Re: Kingfush
Post by: Kingfish on January 05, 2012, 10:24:28 am
Jan 5, 2011
 
* paused rep back squat maintenance now up to 420-430lbs with 440-450 on a strong day. will now lower the set/rep when doing  sled drags. there is NO way of doing a controlled sub-max sled drag. if you use less weight, the higher speed makes the movement as intense.. stopped doing sleds daily. i got fast but my other lifts got really difficult. kept drags to 2x a week max
* front squats doing good also on a 2-3x a week routine. collarbone's turning eggplant now and wrists are getting dislocated nicely.
* calf muscles got really beefed up from the sled drags too.
Title: Re: Kingfush
Post by: Raptor on January 05, 2012, 01:29:17 pm
"turning eggplant"?

 :ninja:
Title: Re: Kingfush
Post by: Kingfish on January 05, 2012, 03:02:50 pm
^ purple from all the accumulated bruises. i dont show my battlescars.. looks very unhygenic.
Title: Re: Kingfush
Post by: Kingfish on January 06, 2012, 11:46:10 pm
Fri
Jan 6, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* cutting volume of heavy sled drags working nicely. paused rep squat maintenance got so much easier. could have gone 430-440 today.
* i can do a reverse SVJ 2 hand dunk now. lol. same shit, facing the other way.
* acceleration / sprinting and front squats are getting closer to my goals. front squats at mid-high 300s now
Title: Re: Kingfush
Post by: T0ddday on January 07, 2012, 12:37:38 am
Fri
Jan 6, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* cutting volume of heavy sled drags working nicely. paused rep squat maintenance got so much easier. could have gone 430-440 today.
* i can do a reverse SVJ 2 hand dunk now. lol. same shit, facing the other way.
* acceleration / sprinting and front squats are getting closer to my goals. front squats at mid-high 300s now


How is the 60m coming along?  Do you have a decent way of timing yourself.  A really impressive goal, interested in seeing your mechanics at top speed.  I tried to increase my squat frequency although I don't have near your work capacity and also have problems with recovery because of track work... BUT... moved squatting from 1-2X week to 3-4x week.  Only problem is anything greater than singles with more than 350 gives me low and mid back soreness that ruins me for a few days are ruins the next workout.  For example Wednesday was 3x315,3x3x365 paused... Today my back hurt too much to front squat more than 245.  Have you ever dealt with back soreness like this?  Does it go away?  Weirdly my legs seem to adapt just fine and stay in a sort of sore but tight state which doesn't hinder training but my back just gets tighter and hurts more and more. 
Title: Re: Kingfush
Post by: Kingfish on January 07, 2012, 02:50:35 am

How is the 60m coming along?  Do you have a decent way of timing yourself.  A really impressive goal, interested in seeing your mechanics at top speed.  I tried to increase my squat frequency although I don't have near your work capacity and also have problems with recovery because of track work... BUT... moved squatting from 1-2X week to 3-4x week.  Only problem is anything greater than singles with more than 350 gives me low and mid back soreness that ruins me for a few days are ruins the next workout.  For example Wednesday was 3x315,3x3x365 paused... Today my back hurt too much to front squat more than 245.  Have you ever dealt with back soreness like this?  Does it go away?  Weirdly my legs seem to adapt just fine and stay in a sort of sore but tight state which doesn't hinder training but my back just gets tighter and hurts more and more. 

- my acceleration has been improving a lot with the contrasting sled drags + sprint workouts. calves, glutes and quads got bigger. no formal timing yet. im doing my GPP type training on my own. i will not have time to train and get solid top speed mechanics. plan is to go apeshit on the acceleration and hopefully by the time it decays, the distance has already been covered in decent time. 60m is just 1 test.

- yes, sprint training is very draining. one thing i learned lately is that it is very difficult to make a sub-max workout in sprinting.. its mostly all out all the time. the only way to control intensity is to not do it often. my squat dropped from 440x1 top sets for 14+ days to a barely 400-410x1. i felt so weak in the squat it was not cool at all. the strong is coming back again and by sun-mon.. il be back to paused 440 again.

- front squats really require strong spinal erectors to keep the torso solid. with the way i do my back squats, i rely also a lot on keeping my torso solid and upright. my secret is the GHR (at home) - weighted back extensions in the mid-high rep range. i do it whenever it feels right. high rep 135s then chug down protein shakes. my spinal erectors got massive just from those.

- yes, tight/sore legs does not mean a bad squat workout. in fact, i usually lift heavier when i have some sort of that quad lock feeling. sore lowerback and everything is mush, squat strength at least -30 to -40lb easily.  i actually thought that the floor was uneven at one point because i cant seem to keep everything solid..

- sore lowerback: use smith machine bar to foam roll yourself. find a way to dig deep into the muscles. good luck on your training. i like sprinting. i don't like how it kills the squats if you over do it.

Title: Re: Kingfush
Post by: Kingfish on January 07, 2012, 05:08:53 pm
Sat
Jan 7, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1][300x6]

* will slowly add volume on back up sets after the top heavy single. ~85-90% top set x6-8, see if i recover from that on a daily basis. will up the reps to 8max to add more leg mass. 450-500 single is not going to happen from more skill work. need thicker legs.
* sled/front squat on maintenance for a bit. been doing these for more than a month now.

Title: Re: Kingfush
Post by: T0ddday on January 07, 2012, 07:13:33 pm


- my acceleration has been improving a lot with the contrasting sled drags + sprint workouts. calves, glutes and quads got bigger. no formal timing yet. im doing my GPP type training on my own. i will not have time to train and get solid top speed mechanics. plan is to go apeshit on the acceleration and hopefully by the time it decays, the distance has already been covered in decent time. 60m is just 1 test.

- yes, sprint training is very draining. one thing i learned lately is that it is very difficult to make a sub-max workout in sprinting.. its mostly all out all the time. the only way to control intensity is to not do it often. my squat dropped from 440x1 top sets for 14+ days to a barely 400-410x1. i felt so weak in the squat it was not cool at all. the strong is coming back again and by sun-mon.. il be back to paused 440 again.

- front squats really require strong spinal erectors to keep the torso solid. with the way i do my back squats, i rely also a lot on keeping my torso solid and upright. my secret is the GHR (at home) - weighted back extensions in the mid-high rep range. i do it whenever it feels right. high rep 135s then chug down protein shakes. my spinal erectors got massive just from those.

- yes, tight/sore legs does not mean a bad squat workout. in fact, i usually lift heavier when i have some sort of that quad lock feeling. sore lowerback and everything is mush, squat strength at least -30 to -40lb easily.  i actually thought that the floor was uneven at one point because i cant seem to keep everything solid..

- sore lowerback: use smith machine bar to foam roll yourself. find a way to dig deep into the muscles. good luck on your training. i like sprinting. i don't like how it kills the squats if you over do it.



Thanks for the advice about the smith machine bar.  I already use the smith machine for hip mobility step-overs, it will be great to find another use to the smith machine that doesn't use weight!  Yeah, I was forced to squat for sprinting in college but I never actually took it seriously.  Learning to actually do the lift and do it often has really helped.  The low back pain is annoying.  I don't have access to a real GHR machine, what do you think of partials in natural GHR as a a substitute.

About your 60m sprint.  Top speed mechanics require a lot of work AND they will trouble your recovery even more to do a lot of top speed work... So I understand leaving them out and seeing how you do.  Only thing to remember is when you do come feel yourself going really fast.... Focus on pointing the knee and getting the foot down and pushing off the ground rather than lifting the knee from the hip.  Should be easy for you to remember to keep pushing the ground, seems like it's what your best at.

Also, are you running the race by yourself?  It might help if you do.  Often runners who accelerate well but hold top speed poorly do much worse in races because they feel the other athletes coming up on them and passing them and they tighten up and do even worse.  In reality they will lose no matter what but they kill their times by tightening up when they get passed.  Hopefully you can run along and just push the shit out of the ground and you might come up with a surprisingly good time.  Sled work is one of the best tools for a short sprinter so it sounds like your already off to a great start.
Title: Re: Kingfush
Post by: Kingfish on January 08, 2012, 09:00:01 pm
^ thanks for the tips. i'm doing the sprint workouts to prepare for a combine testing.. so no competitive running there, just individual timed sprints.

Sun
Jan 8, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400x1]

* worked night shift and did not get full 8+hr of rest yet. legs/form was ok. just did not recover well.  planned to go 400-410 max. a prep day for tmrws overshoot. no backup sets.
Title: Re: Kingfush
Post by: Kingfish on January 09, 2012, 04:50:19 pm
Mon
Jan 9, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420x1]

* not really the overshoot i was expecting but i was definitely stronger today. i crawled at halfway up on the 430x1 and missed the lift. it was not the back or form.. i just did not have enough legs to make the lift today.
* SVJ 2 hand dunks afterwards were higher than usual. got 8 consecutive reps before jump height dropped.
* i will do the multi backup sets tomorrow. max weight at 410-420 then drop to 350,300,250,200x6-8. i may have to skip a squat day or just go max to 350-400 the day after the volume workout. a few weeks of these while upping the protein/caloric intake. will progress with volumes/caloric excess up to 178-180 wet weight.  (172-174 right now)

 
Title: Re: Kingfush
Post by: Raptor on January 09, 2012, 05:30:52 pm
8 consecutive good 40 inch jumps are no joke
Title: Re: Kingfush
Post by: Kingfish on January 10, 2012, 08:08:12 pm
^ ive been stuck in high 30s/40s for quite some time now. unless i really slim down to mid-low 160s while keeping the same leg strength.. there is just no way to jump any higher.. faster.

Tue
Jan 10, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420,430x1]

* plan for the volume back up sets did not fit my schedule. have meeting tmrw morning and can not afford to burn myself out right now. i will get all the sleep/rest i can get and i'l lift tmrw afternoon.
* happy to get 430x1 even with my daily 135lb back extensions. i just cut the reps down to 4-6, multi sets spread throughout the day.
* excited to get the new romaloes when they come out this january. i saw the new adiPower also available now but the all red color is not really my style.

looks like the adidas version of the romaleos. they are not cheap - $200 now.

(http://www.board.crossfit.com/attachment.php?attachmentid=8625&d=1322050488)
Title: Re: Kingfush
Post by: Devink on January 10, 2012, 10:30:09 pm
have you seen any pictures of the 2012 romaleos? links?
Title: Re: Kingfush
Post by: Kingfish on January 10, 2012, 11:51:29 pm
^ no pics yet. roguefitness will email alert me when the have them for sale, probably in 1-3 weeks.
Title: Re: Kingfush
Post by: T0ddday on January 11, 2012, 01:36:00 pm
Just curious, whats the heaviest you have been at your current strength levels?  Did you have sufficient skill at jumping while your weights fluctuated at all?  If you are doing approx 40.0 inches at 170 what do you think you jumped at 180? 190? 200?
Title: Re: Kingfush
Post by: Kingfish on January 11, 2012, 04:38:52 pm
^ strongest i've been lately was when i took the 445x1 paused rep vid at a wet BW of 172lbs. i was weaker when i was at 180-190lb BW. (squat high 300s at 180-190lb BW) i was jumping mid to high 30s at 180-192lb BW. 

im happy to be jumping high 30s repetitively (39x2" with vid.. no 40 on vid) at this BW without breaking anything. i don't think my knees will last as long if i was jumping the same height at 190-200lbs BW, (even if i get stronger and maintain the same squat ratio)

it could be just mental. but i jump a lot higher if i feel very lean and boosted up with 3-4shots of black expresso. i can't be at sub 170lb. for one, i need to qualify and make the 180lb minimum weight.

Title: Re: Kingfush
Post by: Kingfish on January 11, 2012, 11:41:38 pm
Wed
Jan 11, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* form and legs feeling really good today. did not bother going back to back heavy (430+) days and burn out unnecessarily.
Title: Re: Kingfush
Post by: creativelyric on January 12, 2012, 01:57:48 am
You've maxed out your strength pretty much at your bodyweight, right? What's your plan for the future concerning performance? Would you consider hypertrophy to gain some mass to work with?
Title: Re: Kingfush
Post by: Kingfish on January 12, 2012, 02:17:43 am
^ no. i wont say maxed out.. if i can repeatedly pause lift 440-445, aiming for repeatable 495s (non-paused) is not really impossible within a year. i mentioned that im prioritizing sprinting, front squats, broad jump and cleans right now, thats why any big volume of squat workout that will add too much fatigue is minimized or taken out..

if i were to really just focus entirely on the back squat max weight, i would add more volumes of back-off sets and eat a lot more.. probably not lift every single day also..

lifting daily for 14+ weeks also makes a high volume smolov workout less intimidating.. :strong: i might do that again.

Title: Re: Kingfush
Post by: creativelyric on January 12, 2012, 02:37:49 am
Cool. I'll be looking forward to your progress. :]
Title: Re: Kingfush
Post by: Kingfish on January 12, 2012, 04:21:58 pm
Thur
Jan 12, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Paused Front Squats - Maintenance
[150x4][200,250x2][300,310x1]

* a few more workouts and im back to 420x1s maintenance, and a peak of 440x1 1x a week. 420 felt light today. sled drags sometime soon again with more rest between sets and less reps.
* daily BW chins and dips x 16-20reps repeatable now. doing dips to beef up the shoulders a bit for the front squats, chins to decompress after the squats.
Title: Re: Kingfush
Post by: barks217 on January 12, 2012, 07:58:57 pm
how long do you pause with your paused front squats??
Title: Re: Kingfush
Post by: Kingfish on January 12, 2012, 08:28:49 pm
^ almost 1 sec.. just enough to kill bar momentum and really let my hams rest flat on the calves. i cannot do as much bounce from the hole in a front squat because too much bar movement can really get my wrist hurting.. then i drop the bar forward. need more practice with heavy front squats..
Title: Re: Kingfush
Post by: ruso15 on January 12, 2012, 09:51:24 pm
were do you think your max front squat is?
Title: Re: Kingfush
Post by: barks217 on January 13, 2012, 08:37:35 am
1 second pauses. Ok cool
Title: Re: Kingfush
Post by: Kingfish on January 13, 2012, 10:57:39 pm
Fri
Jan 13, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1][400x1]

Speed/Explosive Work
- SVJ 2 hand dunks
- sled drag

* did a single 400x1 after the top set of 420x1. was really trying to get 2 but the first 400 felt tiring already for a backup set. i got my near peak strength again with daily repeatable 420x1 paused so il try not to mess it up by doing unnecessary fatiguing work on a maintenance/speed day. i would max at 430x1 today from how my legs feel.
* will peak with 430-440 1-2x a week.. this sunday, il vid my near max paused rep singles attempt. il deload tmrw and get as much quality rest as i can.
* took it easy on the sled drags my extending rests and lowering reps per set. did 4 sets.
Title: Re: Kingfush
Post by: Kingfish on January 14, 2012, 03:02:49 pm
Sat
Jan 14, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400x1]

Low Intensity Plyometrics
- 18" Landings x4 (alt BW / 10lbx2 dumbell weighted)

* will try to go heavy tmrw because gym is closed on monday for MLK. as expected, i'm weak on a saturday. wet BW at 174lbs.
* did some light plyo landings with 18" box with BW alt with 2x 10lb dumbells. did the plyos wearing chucks. force absorption felt solid/good. could have handled more force but need to start light.
Title: Re: Kingfush
Post by: Raptor on January 14, 2012, 03:46:39 pm
Are you planning to do serious depth jumping in the near future?
Title: Re: Kingfush
Post by: Kingfish on January 15, 2012, 04:19:00 pm
^ will do another cycle of shock plyometrics to start the year.. i do them every 6-8 months and i feel its not a bad time to squeeze it in.

Sun
Jan 15, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Jumps/Speed
- Low intensity depth jumps x2

* i guess i have to pay for a 1-time gym use tmrw because i was not able to peak today. will try to go heavy tmrw. i'm sick with colds but a few black coffee made me interested in lifting.. done.
Title: Re: Kingfush
Post by: Kingfish on January 16, 2012, 04:18:36 pm
Mon
Jan 16, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Jumps/Speed
- Lateral Bench Jumps x2
- Double Near Max SVJ for height

* used a free trial in a crunch gym. 1 squat rack that was un-used the whole morning worked good for me. gym was cleaner than the 24hr fitness.
* was still sick with colds and voice has now deteriorated. paused 420 for a daily maintenance max was spot on. did some jump drills with lateral bench jumps and some SVJs doubles. the max height jump doubles function as a depth jump and plyometric landings at the same time. did the jump drills in chuck taylors for better force absorption. gym floor is hard rubber.
* the depth jumps coming from my max height SVJ is in the mid 30s. probably a 36-37 max. i did not break a sweat and had no plan to really go all out. im sick and don't want to really tire myself. just enough speed drills to get some explosiveness and good blood flow at the same time.
Title: Re: Kingfush
Post by: T0ddday on January 16, 2012, 04:54:37 pm
Are you in CA?  I thought crunch was a local gym.  How is it?  My gf got a 6-month pass to it but I figured they wouldn't even have squat racks.  Maybe it will be useful when my regular gym is closed.  Been paying for the day passes on holidays, starts to add up.
Title: Re: Kingfush
Post by: Kingfish on January 16, 2012, 05:10:15 pm
^ yes.. here in south san francisco. crunch has a single squat rack and a power rack. tons of bench (like all commercial gyms).
daily pass is $25.

Title: Re: Kingfush
Post by: Kingfish on January 17, 2012, 10:05:20 pm
Tue
Jan 17, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- Single Max SVJ for height concentrating on silent landings
- 6 rep submax jumps focusing on quick and smooth force absorptions

* the 400-410 felt easy today. the 420 feels like the usual heavy 420 but doable. the 430 following this would have felt a lot easier.
* more force absorption drills to get plyometric strength going.  goal is to train the big leg muscles to quickly and effortlessly tense up and lock. need to get the bouncy feeling going again. with my paused rep squats, the ligaments are less taxed during the lifts and are fresh for quick force absorption training afterwards.
Title: Re: Kingfush
Post by: Kingfish on January 18, 2012, 10:11:01 pm
Wed
Jan 18, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410x1]

Jumps/Speed
- SVJ 2 hand dunks
- 4 rep submax jumps focusing on quick and smooth force absorptions

* stopped the squats at 410x1. did not feel weak. just trying to see if i get to rep 430-440x1 soon. i would have gotten 420x1 today but i was not strong enough to get to 440x1 even with 3 days of 420x1 top set.
* i have a lot of room for improvement on the force absorption part of the jump. these consecutive landing drills are helping a lot. using chucks really make me feel solid and balanced
Title: Re: Kingfush
Post by: Kingfish on January 19, 2012, 10:51:10 pm
Thur
Jan 19, 2012

Daily Squats Maintenance - Paused Reps Heavy
[150,200,250x4][300,350x2][400,410,420,430,440x1]
- 350x8 non-paused

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions

* 2.6BW paused rep squat again. enough overshoot from yesterdays 410x1 top set and at the same time - enough intensity to maintain form and be at striking distance from 440x1. and it worked.
* the non-paused back up set of 350x8 felt so light after the 440x1 turned everything on. the 350x2 wamrup set felt like a 350x4max.. the 350 following the 440 felt so easy.. i could have gone apeshit and 20 rep this thing..
* did the low intensity jumps at home after a few hours for consistent speed work.
Title: Re: Kingfush
Post by: LBSS on January 20, 2012, 09:45:49 am


* 2.6BW paused rep squat again.

(http://weknowmemes.com/wp-content/uploads/2011/12/mother-of-god-meme.jpg)
Title: Re: Kingfush
Post by: Kingfish on January 20, 2012, 11:22:10 pm
^ eat a lot of cows.. its not that hard.

Fri
Jan 20, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* 410-420x1 max for today. stopped at 400x1.  there was a week a couple of months ago where i got 440x1 top set paused for 3-4 consecutive days. not this week. the sprints/sleds and low intensity plyos are adding to the fatigue.
 
Title: Re: Kingfush
Post by: Kingfish on January 21, 2012, 03:38:53 pm
Sat
Jan 21, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* PR on the time it took me to complete the workout.. lol. i could have started with 200x4 already - will try it out tmrw. 200-250-300-350-400.. done. less than 30mins.
* if i feel strongish tmrw and stop again at 400x1, mondays lift might be interesting.
Title: Re: Kingfush
Post by: Raptor on January 21, 2012, 03:58:42 pm
I don't know how you can eat cow meat... first of all it really sucks taste wise and secondly, and most importantly, it takes about 10 minutes to masticate one piece at a time.
Title: Re: Kingfush
Post by: TheSituation on January 21, 2012, 04:14:43 pm
I don't know how you can eat cow meat... first of all it really sucks taste wise and secondly, and most importantly, it takes about 10 minutes to masticate one piece at a time.

(http://bluecentric.com/wp-content/uploads/2011/06/rayj.gif)
Title: Re: Kingfush
Post by: vag on January 22, 2012, 06:55:16 am
ZOMG , indeed , why eat cows???






































when you can eat bisons!!!  :P

(http://www.bisonbasics.com/recipes/roasts/images/Roast_Bison_Tenderloin_480.jpg)

( 3d time i post this pic in the forum  :ninja: )
Title: Re: Kingfush
Post by: Kingfish on January 22, 2012, 01:48:52 pm
Sun
Jan 22, 2012

Daily Squats Maintenance - Paused
[200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* another blitz workout. tmrw should be interesting. need to get some serious sleep, rest and food.
Title: Re: Kingfush
Post by: Kingfish on January 23, 2012, 11:03:51 pm
Mon
Jan 23, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* not really the kind of performance overshoot i was expecting. the 420x1 was not heavy but it was not convincingly explosive either. would have maxed at 430 or a very heavy 440x1.. id give myself more 410-420 max workouts and give recovery more time.
* BW at 174lb wet. added more casein proteins at bedtime. wheycheap.com sold the cytosport for $20/tub.. bought a truckload.
* supplement stacks now - creatine, coffee, whey/casein protein, BCAAs (aminox), NOxplode/jack3d/1MR. cycling the preworkouts, on 4-6 weeks, off 1-2 weeks.. consistent on the whey-casein/creatine/coffee/BCAA
Title: Re: Kingfush
Post by: LBSS on January 24, 2012, 09:28:48 am
strong website tip, thx.  :highfive:
Title: Re: Kingfush
Post by: Kingfish on January 24, 2012, 04:36:14 pm
^ wheycheap has its moments, but most of the time.. its something you probably do not need.

Tue
Jan 24, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,410x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* still not the strongest so decided to call it quits early at 410x1. squat workouts now a routine sub 1 hr blitz. i am not doing some extra psyching or war dance or whatever. its either the paused 400-410 is explosive or not. not - call it a day.. maybe - more black coffee and go for 420+. explosive - kinda scary because i know id be going all the way to 440 and then get another 4-5 days non-strong lift days. (but just right for speed training)
* i'm getting the bouncy feeling after almost 2 weeks of these low intensity / mid-high rep jumping. my drop step knee bend is now getting faster, smoother and as low as my SVJ knee bend. haven't really tried max jumps from a drop step but its probably a little higher now.


Title: Re: Kingfush
Post by: Kingfish on January 25, 2012, 05:16:18 pm
Wed
Jan 25, 2012

Daily Squats Maintenance - Paused Reps - Heavy
[200,250x4][300,350x2][400,410,420,430,440x1]
- 400x2

* took me almost a week (6days) to recover and overshoot the 440x1 i did last thursday. this is one of the more explosive 440x1 i've done. 450-460x1 paused will be heavy but not impossible today. will only attempt the 460 paused after i get 380-400x6-8. can't burn out with a very heavy weight. (460x1 is 2.7BW @ 170lb)
* will do more volume lifts with 350x4-8 on the days that i'm still recovering from the 440x1. took almost 5 cups of coffee today.. black expresso with 2 teaspoon of raw cocoa and a little water.. brown sugar for the morning cup..
Title: Re: Kingfush
Post by: Raptor on January 25, 2012, 05:37:35 pm
Will you continue to increase your squat (focus on this)? Where do you want to stop at relatively? Have you considered going into 200 lbs bodyweight territory to increase your squat towards ~3x?
Title: Re: Kingfush
Post by: Kingfish on January 25, 2012, 05:54:01 pm
^ my squat goal for the year is 500lb full squat at sub 180lb BW ~ 2.8BW.  that peak strength is not going to get me jumping higher.. its the way the 500x1 makes the 440-460x4-6 doable/repeatable/routine... more speed/SVJ practice and i should be in the  42-44"SVJ after i trim back to low 170s..

im focusing more on getting my 60m sprint faster, and to powerclean something decent. getting stronger legs is always a good thing thats why im still doing these endless daily squats.
Title: Re: Kingfush
Post by: Raptor on January 25, 2012, 06:20:26 pm
And I think you have a good plan and you're on a good road to be honest. Sure, I hate you not doing running jumps (and seeing how MAXIMALLY high you can get (since you're going to get a few additional inches off that added momentum/leg eccentric potentiation) but as far as your current goals are concerned, you might be able to pull a Squat DR picture soon without Photoshop.

If you know what I mean... :ninja: :wowthatwasnutswtf:
Title: Re: Kingfush
Post by: LBSS on January 25, 2012, 06:42:23 pm
And I think you have a good plan and you're on a good road to be honest. Sure, I hate you not doing running jumps (and seeing how MAXIMALLY high you can get (since you're going to get a few additional inches off that added momentum/leg eccentric potentiation) but as far as your current goals are concerned, you might be able to pull a Squat DR picture soon without Photoshop.

If you know what I mean... :ninja: :wowthatwasnutswtf:

you mean a reach photo with a boner?
Title: Re: Kingfush
Post by: Raptor on January 25, 2012, 06:56:30 pm
I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.
Title: Re: Kingfush
Post by: LBSS on January 25, 2012, 11:39:03 pm
I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.

no way, is that what squatdr did? why hasn't anyone talked about that on this forum before? someone should do a detailed breakdown of why the photo is fake or something.
Title: Re: Kingfush
Post by: Raptor on January 26, 2012, 08:24:20 am
I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.

no way, is that what squatdr did? why hasn't anyone talked about that on this forum before? someone should do a detailed breakdown of why the photo is fake or something.

Nice sarcasm.^^^ :highfive:
Title: Re: Kingfush
Post by: Kingfish on January 26, 2012, 11:49:55 pm
Thur
Jan 26, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,420x1]
- 370x4
- 320x8

* legs were quad locked a bit/hammered from the heavy paused singles yesterday but surprisingly, i was still strong today. it felt so good at the 350x2 - i thought i loaded the bar wrong. 350 felt like 300.. did 400x1 and i overpowered it easily. decided to skip the 410. 420 is heavish but the plan to skip the 410 was not a bad idea at all. i could have maxed at 440 again today.
* instead of hammering myself with heavy near max singles to get bigger - decided to build more legs with sub-max back up sets. did 50lb deloads.. 370x4 still felt heavish.. probably good for a sure 6, but i have to fight to get 8-10. the 320x8 felt so light, i did double reps per breath. will do -70/-100 next time i do these daily back up sets.. probably tmrw if legs hold up. so max at 420, then 350x6-8 / 320x8-10. eat whey protein in between sets.



Title: Re: Kingfush
Post by: Kingfish on January 27, 2012, 08:33:04 pm
Fri
Jan 27, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* first back up set of 350x8 was not very tiring. plan was a 320x8 for 2nd back up set but since im still feeling good, did another set of 350x8. stopped there.
* previous workout yesterday was at 5-6pm, worked from 7pm-8am today. leg DOM was really showing after midnight. drank BCAA dissolved in lots of water every hour to keep hydrated. ready to sleep at 8am today when i got home (after a casein shake).. workout following the 6-7hr sleep not looking good at that time. woke up still sore but not weak.. did my lifts and everything felt strong after 3-4 cups of expresso. removed 410 completely now. its 400/420 from now on.
* will see if i can maintain this kind of volume. 350 is 80%RM of 440 paused.
Title: Re: Kingfush
Post by: TKXII on January 27, 2012, 11:41:47 pm
are you ever gonna go into a power phase?
Title: Re: Kingfush
Post by: Raptor on January 28, 2012, 08:11:46 am
He was half squatting some time ago, not sure how that ended up...
Title: Re: Kingfush
Post by: Kingfish on January 28, 2012, 07:31:05 pm
^ power phase IMO is not really necessary to improve the SVJ. unloaded near-max jumps for skill work is so simple to do and gets results too.

about the supra-max half squats - aside from teaching me to handle some very heavy weights, it also emphasized the reversal depth and being really strong in that area.

Sat
Jan 28, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* 420 felt heavier today. 430x1 max. will do an easier workout tmrw to get recovery to catch up. the 2nd set of 350x8 was smoother but also got heavier faster at reps 7-8.
* 350x8 is just about right for my high rep back up sets for now. even if the reps 7/8 were heavy, they were not grinders. still explosive at the full depth reversal without slowing down to a crawl on the concentric.
* if i were aiming for a max rep, id probably get to 10-12 reps with 2-3 breath pauses per rep.. and all the way to 12+ if i stand there and camp again like i usually do at some point before - not efficient IMO because it takes me 2-3 days of skip squat days to recover. right now, even with just an 8x2.. doing them daily really gets the volume higher.
* had company dinner at work last night and i ate some serious volume of good quality beef - 30oz poterhouse with a side of 30z chicago rib steak .. 60oz of steaks with fresh vegetable sides and shirmps/oysters. killed them all. strong dinner + high rep = win

(http://i14.photobucket.com/albums/a307/robertodimaano/photo6.jpg)
Title: Re: Kingfush
Post by: Rix on January 29, 2012, 08:53:42 am
Have you ever had any knee issues as a result of your knees going past your toes when squatting?
Before I started getting knee problems I used to lean forward to prevent knees from going over toes but in hindsight the forward lean may have been the problem.
Title: Re: Kingfush
Post by: Kingfish on January 29, 2012, 02:53:49 pm
^ no. its already 2012, that knees past toes myth should be over by now.

Sun
Jan 29, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x1

* lower back now starting to complain. last 2 reps of the 350x8 did not go up as explosively as i wanted, lower back held the weight longer than it should. called it a day there. skipped the other 8x1. have vid. will upload later.
* 10-12min rest between the heavy wamrup singles 350-400-420 seems to work best for me right now. would like to try 6-8min if the carryover from the last set is still there but not at this time because the fatigue from the last 3 days are adding up fast. 4-6min rest between 200-250-300
Title: Re: Kingfush
Post by: Raptor on January 29, 2012, 05:16:29 pm
Damn, you rest that much even between warmup sets? :ninja:
Title: Re: Kingfush
Post by: Kingfish on January 30, 2012, 01:58:46 pm
Mon
Jan 30, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 4x2

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* 420x1 felt like 400. 100% i was going to get the paused concentric up by the way it felt light on my back. i was trying out how the 4-6min rest (that some people say will have some sort of strength carryover) works for me and it did well until i get to 420-440. 420 felt easy and i attempted 440 after 6mins. bad idea. got stuck halfway up, lowerback leaked energy. IMO - most likely the lower back is not as strong - being hammered from all the volumes of 350x8.
* day 2/2 of recovery workout and decided to just go 350x4 x2 to get the same volume - with less beating to the lowerback. i killed my erectors more than i need to today anyway with that 440x1 blitz crap idea. i did finish the 200-440 lifts in less than 45mins.
* i used to aim for 40 total reps per volume workout in the past, 2x a week. total of 80 total reps a week. with 8x1-2 back up sets, i only have to do 3 days of 8x2 back up sets a week to match that volume. i already did 2 days of 350 8x2 this week. will continue with this routine until 8-12 weeks and hopefully at 370-390 by then.
* i am 174lb wet BW, 172 in the morning. must be the 6lbs of dinner i had the other day. i won't mind being in the 174-176lb BW during this leg building routine.
Title: Re: Kingfush
Post by: Kingfish on January 31, 2012, 01:45:24 pm
Tue
Jan 31, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x1

Sled
- light loaded short sprints

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* paused 420x1 not very explosive but still light enough for daily repeatable max ~ 2.5BW @ 170lb dry weight. this 420 should have been easy today if i didn't go for 440x1 yesterday. need to really focus and save energy for the x8 sets. daily 420s gets me 440 anyway within a few days of proper peaking. (or i can also do 440 non-paused and get it over with)
* recovery day so kept back-up set to 350 8x1. plan is to do 3 days a week of 8x2, and the rest are 8x1. if lowerback says no, il break the set down to 4reps to get the same volume.
* lower back recovering well today. still doing 4-6 reps of heavy back extensions at home. nothing more than 8 reps.
* noticed that im getting really ripped with this high rep 350s while taking in also ~ 60-80g of BCAAs. 10g dissolved in  160-180oz water. first and last serving of the day contains 5-10g of creatine predissolved in near boiling water. lowered coffee to 3-4 expresso now per workout.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1

Title: Re: Kingfush
Post by: Kingfish on February 01, 2012, 02:24:09 pm
Wed
Feb 1, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* 350x8 back up sets were easiest today. body probably got accustomed already to the volumes from the last few days. will do another single 350x8 tmrw as a light workout and on fri, il go for 370x6 (430RM, 350x8=435RM). if 370 feels heavy, il break it down to multi sets of 4. one thing i learned is pushing and trying to complete a lift without an explosive start from the full bottom position really eats away the lowerback. not good if i only have less than 24hours of recovery.
* warmup rests are 4-6min for the sub 350, 8-12min for the 350+ (80%RM+). i can also get the same heavy lifts at 22-24mins but it will somewhat be a little less coordinated. IMO, with a good amount of strength still there after 24mins, this is a good thing during my testing. i can either go short or long rests without worrying about being used to it.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1     8x2
Title: Re: Kingfush
Post by: Kingfish on February 02, 2012, 11:55:42 pm
Thur
Feb 2, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* was not able to stop myself at 350 8x1. legs felt really explosive - did another set of 8x1. if i feel weak tmrw for the 370s, il just do 4x2-4sets on that. 420x1 went up convincingly. did not do 440 because 350x8s are my goals right now. hard to stick to plan but controlled ego today.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370
Title: Re: Kingfush
Post by: Kingfish on February 03, 2012, 11:20:21 pm
Fri
Feb 3, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x2

* lowerback held the weight longer than it should at rep 5-6. stopped at rep 6. could have gotten up to 8 by how my legs were still able to push the weight up, but losing some explosiveness at the bottom and getting a slower concentric means beating up the back at lot more than i need to.. can't maintain that pace and recover fast enough for a lift the next day.
* 2nd set of 6 reps felt easier but same loss of explosiveness due to fatigue at reps 5-6. i will continue doing 4-6reps of 370 for this week, eat a lot more and by next week, i will try 370x8. will keep top warmup paused single to 420x1.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2
Title: Re: Kingfush
Post by: Kingfish on February 04, 2012, 07:00:35 pm
Sat
Feb 4, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x1

* 420 not very explosive. had to grind a bit midway up - no lowerback collapsing or form issues.. just weaker legs.  this is my 4 day week at work so il have to work tonight. sleep 8:30-2:30, lift 3-4pm.. still have to go back home to eat.
* 370 6x2 yesterday + 6hr sleep for the last 2 days slowed down recovery a bit.. 370x6 was heavy today, i already started taking 2 breaths between at rep 3-4. lowerback kept its form but was just supporting the weight longer than it should because the legs did not give the bar a good momentum from the hole. concentric was slower.
* would have been  better if i just did 370x4 and get a stronger workout tmrw.  after work tonight, i will get some good sleep and by sunday pm, il see how my lifts go.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1
Title: Re: Kingfush
Post by: Kingfish on February 05, 2012, 05:57:02 pm
Sun
Feb 5, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 4x2

* thought id be screwed at 420x1 after the 400 felt heavy already. good thing the 400 turned some more muscles on.. 420x1 still went up nicely after the pause. heavier than usual but not heavy enough for a war cry..
* split the set to 370 4x2. not strong enough for explosive 6 reps. 4 days of 13hr night schedule on my 4 day week - 3 days of 6-7hr max sleep without a post workout nap. ate good but a strong sleep is always a good thing.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2

After lots of back up sets - legs look more apeshit.  higher casein and brown rice to raise calorie intake. bcaa drinks + creatine too

(http://i14.photobucket.com/albums/a307/robertodimaano/035.jpg)
Title: Re: Kingfush
Post by: nba8340 on February 05, 2012, 07:08:47 pm
holy shit man, those are some big ass thighs
Title: Re: Kingfush
Post by: Kingfish on February 06, 2012, 01:15:02 pm
Mon
Feb 6, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x2

* slept from 9pm - 7:30am. recovered well. 420x1 was very explosive. 370 rep 1-4 single breaths between reps. starting to lose a bit of explosion at rep 5-6. 8 rep possible from the legs, will kill lower back. did 2 back up sets.
* 2nd set of 370x6 took 22mins. lowerback still tense after 16mins. losing noticeable concentric speed at 370 reps 4+ really killing the torso stabilizing muscles. high reps squats to build larger muscles - explosion / concentric speed will be faster - lowerback will have just enough time to support the weight without tiring. whatever im doing right now is working. paused 420 today is the lightest it has ever felt.
* rests between sets all the way to 420x1 5-6mins. not bad. was not increasing intensity by cutting rest time. im just trying to figure out why on some days, short rests work better, some days it messes it up. IMO, if fully recovered for that day, 6min max rest will have positive effects on the next heavier set.  i have no intention of adding unnecessary intensity by cutting my rests short, but if id be stronger on the next set at 6mins compared to 24, il do the 6 mins.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2
Title: Re: Kingfush
Post by: Kingfish on February 07, 2012, 01:23:09 pm
Tue
Feb 7, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x1

* weak today from the 370 6x2 yesterday - even with good sleep, plenty of protein and contrast bath/spa. lower back held its own. legs are tired. stopped at 6x1 back up. will summon up a 6x2 tmrw if nothing goes wrong.
* it may take me a while, probably another 2-3 weeks with consistent 370x6s until i get to 8 explosive reps.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1
Title: Re: Kingfush
Post by: Kingfish on February 07, 2012, 09:06:31 pm
Tue Afternoon
Feb 7, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x0

* slept 2-3hrs after a strong lunch and a couple of whey protein shakes/bcaa and creatine cocktail.. legs felt bloated. went to the gym again for a blitz lift. 4-6min between sets. did not even bring my laptop to keep myself occupied while resting.. i just blasted the paused rep warmup template.  i feel stronger this afternoon compared to the morning lifts. no back up set. might mess up my lifts tmrw.
Title: Re: Kingfush
Post by: Kingfish on February 08, 2012, 01:14:18 pm
Wed
Feb 8, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 4x2

* light workout. legs are tired. can't get any better food,rest and sleep. i should be a lot stronger tmrw, otherwise im burning out. 
* new workout cocktail - 1/3 black ice coffee + 2/3 dark chocolate whey protein. also, preparing whey protein shakes ~ 6-8hrs before consuming really gets the solution fused nicely and taste a lot better - just like the pre-made single packet shots. 

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2
Title: Re: Kingfush
Post by: Kingfish on February 09, 2012, 08:45:34 pm
Thur
Feb 9, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 +6+7

* not burned out after all. just the 2-3 day strength/fatigue curve.. 420x1 paused was very easy again. rests kept at 5-6mins all the way to the first set of 370x6. rep 6 was not very explosive so stopped there. rest 14mins for 2nd set of 370s
* 2nd set of 370s felt easier as always and i had enough explosion on the 6th rep and went for another. 7th rep slowed down. still not a grinding rep but i'm not happy with the speed of concentric. called it a day.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7
Title: Re: Kingfush
Post by: Kingfish on February 10, 2012, 08:18:07 pm
Fri
Feb 10, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 6x2

* did not get good daytime sleep. 6-7hrs on a work night is expected but i woke up 2x because i drank too much water/BCAA a few hours before sleeping. bad idea. i was strong but not as explosive as i expected for bloated/locked legs. 425x1 did not go up as easily as i thought it would - slowed down halfway up and i had to grind to get the rep - not good for a daily submax warmup. 420 felt very easy last time so i moved to 425 from now.
* back up set now at 375x6. thats still -50 from the top paused rep wamrup.
* tmrw and sun most likely a light day - il squeeze in my speed/jumps in there.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7
Week 3   375  6x2

Title: Re: Kingfush
Post by: Kingfish on February 11, 2012, 07:04:05 pm
Sat
Feb 11, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* spent a lot of effort pushing the 425 up after the bar slowed down at 1/2 up. explosiveness from the paused start not enough to make the lift a sub-max effort.
* back up sets stopped at rep4.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7
Week 3   375  6x2   4x2
Title: Re: Kingfush
Post by: Kingfish on February 12, 2012, 12:02:04 pm
Sun
Feb 12, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 6x1

* good rest, sleep and food. strength coming back nicely. 425x1 a lot more explosive than yesterday. not the smoothest concentric but still good enough to have something left.
* stopped at 1 set of 375x6. concentric speed slowed down at rep6. called it a day.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7
Week 3   375  6x2   4x2     6x1
Title: Re: Kingfush
Post by: Kingfish on February 13, 2012, 12:34:53 pm
Mon
Feb 13, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 6x2

* 425x1 better than yesterday but still not the strongest. 375x6 getting easier. could have had 7x2 but decided to give legs more time to re-charge
* doing daily speed - jumps/sleds/sprints, and skill - front squats/power clean in the afternoon. i train 2x a day sometimes but need to be consistent on that from now. will get 1.5-2hr mid day nap after the squat and go at it again.
* a few more 375x6s and when i get to 375x8, il probably just go for 400x2-4. can't maintain this high rep back up sets. kills other speed/explosiveness. fatigue is stronger compared to heavy near-max singles.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2
Title: Re: Kingfush
Post by: LBSS on February 13, 2012, 04:35:12 pm
remind me again what you do for work -- something medical? your schedule is wacky.
Title: Re: Kingfush
Post by: Dreyth on February 13, 2012, 07:54:34 pm
Hey kingfish you do a lot of GHR's right?

How should your foot placement be during a natural GHR (if you know).

The bar holding my legs down should be as close as possible to my heels right? Should my ankles be dorsiflexed or plantarflexed? Does it even matter?
Title: Re: Kingfush
Post by: Kingfish on February 13, 2012, 08:02:38 pm
Hey kingfish you do a lot of GHR's right?

How should your foot placement be during a natural GHR (if you know).

The bar holding my legs down should be as close as possible to my heels right? Should my ankles be dorsiflexed or plantarflexed? Does it even matter?

don't know about the natural ghr as ive always used the GHR machine.
i do plantar flexed. push with the balls of ur feet and brace everything.

remind me again what you do for work -- something medical? your schedule is wacky.

Biotech in South San Francisco CA. we make cancer drugs etc..
Title: Re: Kingfush
Post by: LBSS on February 13, 2012, 09:43:01 pm
word, thanks. if you don't mind my asking, what's your typical day like? your schedule is just not making sense to me. and how would you set up a two-a-day?
Title: Re: Kingfush
Post by: Kingfish on February 13, 2012, 09:57:16 pm
^ my work hours are wed-sat nights alternating sat. 13hour shifts. typical day - finish work, go home and sleep daytime up to 6-7hrs. lift 1-2hr. go back home and eat, 1hr nap. go back to work. i live 10mins away.

i would do 2x a day training on my off days. during work days, there is really nothing much i can do besides sleep, lift, eat, nap and back to work.


Title: Re: Kingfush
Post by: LBSS on February 13, 2012, 11:42:48 pm
got it, thanks. was struggling to wrap my head around your schedule but that makes sense.
Title: Re: Kingfush
Post by: Kingfish on February 14, 2012, 02:15:06 pm
Tue
Feb 14, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* will try to go either 375 6x2 or 8x1 tmrw if i feel strong, otherwise another 4x2 like today. not logging the afternoon speed workouts.. but most of the time it just light short sprints using the sled alternating with non-loaded sprints + SVJs

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2

Title: Re: Kingfush
Post by: Kingfish on February 15, 2012, 12:41:25 pm
Wed
Feb 15, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* a piece of muscle in the lower left spinal erector area is strained - could be from the sleds/sprint, definitely not from the jumps.
* legs were feeling very strong so i did something i don't usually do - took NSAID. still hurting after 4 hours. it was painful to twist to get out of bed. painful to get into/out of my car. thing is, the pain is only there when the lower back is moving/twisting. no pain when im standing or squatting to pick up something from the floor as long as i dont bend the back. took a dose of fukitol. when to gym.
* spent time trying to figure out how to get 200lb to the starting spot.  micro steps worked. very uncomfortable but it got me there. had to ask 2 trainers to lift the 425 for me as i step back to the starting spot. i got 350/375 there by myself but spent too much effort doing it.
* stopped at 375x4. i don't think il get 6 anyway because i tire myself too much walking back putting most of the weight on the right side of my body. good thing i did not hurt anything doing it that way.
* il come back stronger tmrw when my lowerback gets better. the 425x1 was easy today. did not blast the concentric as hard as i normally do. im in somewhat on a protect mode. the 425 did get up smoothly. legs are boss. nice.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2

* lower back strain/injury update - lead trainer explained that doing sleds with the hand harness puts more strain on the lowerback/glutes. i was only using light weights for the short sled drags but the repetition probably got me. a shoulder or belt harness should be used to minimize straining the lowerback/glutes, or i just have to adapt better to the hand harness setup i have now - more recovery / less intensity
Title: Re: Kingfush
Post by: Kingfish on February 16, 2012, 01:01:08 pm
Thur
Feb 16, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* 425x1 felt heavier today. back strain still there a bit ~ 60% healed. not really considering this a big injury as im still able to get a full paused 425.. but im still lifting extra careful and try to not break anything more.
* did more volume of underhand grip cable rows with spinal articulations just to get more blood flowing in there.
* 375 4x2 again because im not feeling very explosive. il probably keep the 4th week of back up sets at 375 again until i feel stronger and get all this lowerback strain out.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375
Title: Re: Kingfush
Post by: Kingfish on February 17, 2012, 08:51:30 pm
Fri
Feb 17, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300x2][350,375,400,425x1]
- 375 4x2

* lowerback strain at ~85% healed. walk out on the squats were not micro steps anymore. i can still feel something is not right in there so i did not really go all out explosive with the lifts - it made the 425x1 heavier than it needs to be today. also stopped at 375x4. hopefully this workout shoots up my recovery.
* will have a strong dinner of steak, eggs, brown rice, butternut squash soup and lots of whey protein shakes through out the night. 
* changed warmup set to see if it made the 400 lighter. didn't really helped that much. will do the usual ramping next time.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2
Title: Re: Kingfush
Post by: Kingfish on February 18, 2012, 07:12:42 pm
Sat
Feb 18, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* back strain 90% recovered. very little discomfort left. legs starting to feeling stronger. i am working this sat night so today is almost always my weakest day of the week. still felt weak but the 425x1 eventhough was not very explosive, i had worst days. 6-7hr sleep from the last 2 days.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2
Title: Re: Kingfush
Post by: Kingfish on February 19, 2012, 07:44:34 pm
Sun
Feb 19, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* lowerback strain gone. judging from the explosiveness of the paused 400x1, the 425 would be impossible if i dont wake up some more. black expresso shots, and a strong war cry - 425 got up. the weight felt 20lbs heavier. good that the work week is done. time to get some serious rest and sleep and come back stronger next time.
* 375x4 was also heavy. no chance of a 375x6.  the 425x1 paused followed by -50lb for 375x milti reps is working well. i want to get the backup x6-8reps to 390 eventually so a paused 440x1 will be repeatable daily. give myself 8-12weeks for that. im at week 4.
* lifts are now taking me less than 90 mins. consistent on 4-6mins between warmup paused reps. 6min on first back up set, 12-14 on 2nd if im tired.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2
Title: Re: Kingfush
Post by: TKXII on February 19, 2012, 09:00:43 pm
Wait so why do you squat every day?
Title: Re: Kingfush
Post by: Kingfish on February 19, 2012, 10:26:37 pm
Wait so why do you squat every day?

because i recover like wolverine  :P

IMO, the more you lift over 2BW, it takes more skill/muscle memory to get it done. skipped days quickly de-trains me. fully recovered but uncoordinated will not get you lifting heavy weights consistently.

even with a little strain in my back a couple of days back, i was not pinned by 2.5BW paused squat (425@170) for the last 25+ daily attempts.  :headbang:
Title: Re: Kingfush
Post by: LoopieMclooperson on February 20, 2012, 01:50:13 am
Wait so why do you squat every day?

because i recover like wolverine  :P

IMO, the more you lift over 2BW, it takes more skill/muscle memory to get it done. skipped days quickly de-trains me. fully recovered but uncoordinated will not get you lifting heavy weights consistently.

even with a little strain in my back a couple of days back, i was not pinned by 2.5BW paused squat (425@170) for the last 25+ daily attempts.  :headbang:

I am beginning to think your superhuman!  :highfive:

Elite level shit man keep it up!
Title: Re: Kingfush
Post by: Kingfish on February 20, 2012, 02:42:46 pm
^ no special genes here.. just a lot of consistency.

Mon
Feb 20, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* felt stronger than yesterday. the 425x1 starting to get up convincingly again. back up sets stopped at 375x4 to give recovery more time.
* trained at the combine prep facility and did sprint drills. will do these skill work as often as i can.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2    4x2

Sprint Drills
- sprint starts
- 2.5lb weighted/non-weighted armswings, seated / standing
- high knees
- high knees with front kick
- high knees straight leg
- forward / backward / side ankle hops
Title: Re: Kingfush
Post by: Kingfish on February 21, 2012, 01:40:36 pm
Tue
Feb 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 2x2

* glutes are tired from the sprint drills, probably the high knees. 425x1 was very heavy. form was perfect. just not enough explosion from the hole after the pause.
* back up sets stopped at 375x2. made sure the lowerback doesn't tire unnecessarily. will sacrifice squat poundages for sprint skill work. called it quits for now on squat volumes for size. will go maintenance and do lots of speed-skills. if im totally tired, will keep backup set to x1 or totally eliminate it for now.
* Wet BW at gym ~ 172lbs. im thinning out because im sweating a bit on the drills. will add more brown rice and squash for carbs.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2    4x2    2x2
Title: Re: Kingfush
Post by: Kingfish on February 22, 2012, 11:46:46 am
Wed
Feb 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* will end the back up volume sets tmrw. can't do too many things at the same time. will need to focus on sprinting and some front squat / powercleans. i got repeatable 425x1 in these 4 weeks of back up sets. not bad at all  - i was able to get all 425x1 paused even at my weakest / partially injured day.  i was hoping to get this repeatable paused to 440x1 but that can wait. will give body a few weeks to recover and do more speed/skill work at that time.
* will continue with the paused ramping weights for maintenance but will remove the backup sets after tmrw. its also a good idea to back off a bit now IMO since i can't even match my 3rd week strength anyway. 375x6 multiple times.. damn, im losing explosiveness on 3rep right now. at my strongest, the 5th rep was still explosive.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2    4x2    2x2    4x2

Sprint Drills
- high knees, butt kicks, forward/reverse/side ankle hops

Title: Re: Kingfush
Post by: Kingfish on February 23, 2012, 09:07:06 pm
Thur
Feb 23, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

Front Squat
- 325x1

* fatigue not going away now. stuck at 375x4. explosiveness of concentric gets noticeably slower at rep 4. can grind up to 6 but thats not going to work well for a daily lifting routine.
* will slowly add singles on front squats. no need for high rep front squats since these kill the torso stabilizing muscles fast.
* end these 4+ reps of volume back up sets today. will do the daily paused ramping to 425x1 paused, then probably a 395x2 (-30 top set), then a 345x1 front squat (-50 on back up set). 2 weeks of light squats while improving/maintaining the front squat to 375-385.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2    4x2    2x2    4x2     4x2

Sprint Drills
- high knees, butt kicks, forward/reverse/side ankle hops
Title: Re: Kingfush
Post by: Dreyth on February 23, 2012, 10:02:34 pm
Kingfush.



 :P
Title: Re: Kingfush
Post by: Raptor on February 24, 2012, 07:12:38 am
Hey Kingfish, I was wondering - what's your difference between a paused full squat (3-5 seconds pause) and a regular "bounce full squat" in terms of the amount of weight you can move.

I did 120x3 paused squats a few days ago and it was kind hard vs. my ~120x8 regular squat top set. So for me, it's a ~5 rep difference... I always have this tendency to relax while I'm paused in the full squat... that REALLY sucks
Title: Re: Kingfush
Post by: Kingfish on February 24, 2012, 08:33:46 am
^ Paused Rep Squat = 92% Non-Paused

my paused squat is at most a full second when i can really handle the weight, not anywhere close to 2 sec IMO.

Title: Re: Kingfush
Post by: Raptor on February 24, 2012, 10:53:25 am
Hm... so you never do crazy pauses like 3-5 seconds then? (actually, neither do I - I do about 1-2 seconds)
Title: Re: Kingfush
Post by: Kingfish on February 24, 2012, 08:25:22 pm
Fri
Feb 24, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 2x1

Front Squat
- 325x1

* consistently weak for the last 2-3 days. 375x4 was doable but stopped at 2 reps. plan to do single 395x2 back-up set skipped. too fatigued right now. need another day of a light workout like this before i build intensity a bit - this time doing near max singles with a single back up set of 2 reps.



Title: Re: Kingfush
Post by: Kingfish on February 25, 2012, 06:21:08 pm
Sat
Feb 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400x1,425x0x0]

* the higher volumes of butt kicks / sprint drills is eating up my legs. the form on the paused rep lifts were smooth and perfect - i was just weak. tried to get 425x1 twice and did not even get to the midway point when my torso bends on the first attempt. legs just folded back down after the concentric slowed to a halt halfway up.
* weight did not feel heavy.. well, not until a few micro seconds after im pushing it up from the paused start from the hole. the start of the concentric was not that hard.. the decay of explosive strength is just too quick today.  tried another 425x1 and it was more explosive than the first attempt.. same result halfway up.. torso did not collapse. when the bar slowed down, legs just folded back down again. called it a day before i burn too much energy.
* no back up sets. will probably get 375x2 and it will feel like 20lbs heavier.. so why bother.. il just rest some more and back down a bit on the volumes of the sprint drills so i have enough strength to at least complete my 425x1 top paused daily lifts.
Title: Re: Kingfush
Post by: Kingfish on February 25, 2012, 11:34:35 pm
Sat - 2/2
Feb 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x2][300,350,400,425x1]

* low appetite, was not able to eat solid food after the first workout, just BCAAs and whey protein shakes. did not feel tired and legs are not more sore than usual.  IMO, i need more sleep. 2 hr sleep. i woke up and fukitol.. legs and mind felt fresh - shower and another coffee then back to the gym to get my 425x1 today.
* sleep worked really well. i blasted the weights easily this time. could have gotted 435-440 paused. stopped at 425 without any back up sets. just trying to make my daily lifts.

Title: Re: Kingfush
Post by: Kingfish on February 26, 2012, 04:29:51 pm
Sun
Feb 26, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* not weak but not very strong either. spot on for a daily strength maintenance lifting. back up sets now dedicated to x1-2 front squats.
* aside from the sprinting drills, i will train for a high 200/low 300 powerclean in the next few weeks. if my daily front squat is 325, il try to go for 50-75% of that on the the powerclean ~   150 to 240 as long as i maintain strict form. max powerclean goal is 315lb.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325
  1.1



Title: Re: Kingfush
Post by: Kingfish on February 27, 2012, 11:33:10 pm
Mon
Feb 27, 2012

Morning
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

Afternoon
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425,440x1][455x0]
- 340 1x2

* on a strong day, i lift better if i train in the morning, then a mid day nap, then train again in the afternoon. worked really well today. the 400,425x1 in the morning was explosive, but not as explosive if i were to do it again within the day.
* i was right. the 400,425,440 felt easy in the afternoon. i could have gotten a 450x1 paused. since i don't like how 450 looks (2x10lb + 2x2.5lb), it was not a good idea that i attempted 455. i failed midway up but the eccentric and explosion from the paused start was controlled and smooth. i handled the weight pretty good until midway up.. will upload vid if i find time for it.
* diet - replaced half my carb source from brown rice to japanese yam / kabocha squash.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1
              340            1.1

455x0 - 450 would have been a struggle but doable. went heavier because 455 looks boss  :P
http://www.youtube.com/watch?v=P7kvQbwYeSc
Title: Re: Kingfush
Post by: Raptor on February 28, 2012, 06:02:55 am
That sucks but at least now you know what to expect (in terms of how heavy it feels etc).

But hey, you're squatting "by the way it looks"? :P
Title: Re: Kingfush
Post by: Kingfish on February 28, 2012, 10:07:12 am
^ 450 lbs looks like a tank. 455 looks a lot more awesome.

Tue
Feb 28, 2012

Morning
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]
- 345 1x2

* i don't know why but it seems that getting rid of the higher rep back up (non-paused reps using 375) a few days ago got my strength overshooting at the moment. the 400-425 felt light again. 435 was not as explosive but definitely repeatable on a daily basis.
* i will get 440-445 this afternoon after a good 4-5hr midday nap and a strong post workout meal. probably back up a bit and not go all heavy.

Afternoon
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325 1x2

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1
              340            1.1
              345                      1.1
Title: Re: Kingfush
Post by: Kingfish on February 29, 2012, 12:19:43 pm
Wed - Morning
Feb 29, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 325 1x2

* light day. no training in the afternoon. work night starts. needed a break anyway. upper front clavicle area and the surrounding muscles feeling beat from the 345 front squats.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1
              340            1.1
              345                      1.1
------------------------------------------------------------------------------------------------------------------
Wed - Afternoon
Feb 29, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425,440x1]
- 325 1x2

* plan to skip the afternoon training did not happen. took a strong post workout meal and a good midday nap. wrapped lower right VMO area because it feels better like that + the compression tights i wear for recovery. woke up and felt like lifting 440.
* 445-450 would be doable but very tiring. 440 was just right.  back up front squats not too heavy to get better recovery. 345 doable but will probably make my shoulders hurt again. doing more BW dips to get more blood into that area being hammered by the front squats.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.4
              340            1.1
              345



Title: Re: Kingfush
Post by: Kingfish on March 01, 2012, 04:56:05 pm
Thur - Morning
Mar 1, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 325 1x2

* slept 6am-12pm. did my morning training. 45min session. 425x1 was not heavy. lifting this again in 5-5.5hr from now will make it feel lighter by 20-30lbs. probably go to 440 again depending on how sharp i feel when i wake up again later. repeatable paused reps doesn't get my VMO area tender. i still put compression wraps on my right VMO area while i sleep. compression makes me feel like im recovering faster.
* front squats kept light at 325. still resting the shoulders, wrists and everything else that get hammered while trying to keep the weight in my front shoulders.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1
              340            1.1
              345                      1.1
------------------------------------------------------------------------------------------------------------------

Thur - Afternoon
Mar 1, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x2][300x2][350,400,425,440x1]
- 325 0x0

* 440x1 was max for today. need more recovery. will take it light the next couple of days. no back up front squats. shoulders are tired. did some this morning so that should take care of the daily lift.
* did not get a nap between the workouts today. ~ 5 hours in between the heavy lifts. tried to sleep but the 6hr morning sleep was enough. il probably get more tired later but nothing another deep sleep can't fix.
Title: Re: Kingfush
Post by: Kingfish on March 02, 2012, 09:04:19 pm
Fri - Single Workout
Mar 2, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* slept 8:30am-3pm. felt well rested and recovered but lifted like crap. 425 felt heavier than yesterdays 440x1 on the afternoon workout. if i have time to lift at 10pm today, IMO il get another 440-445x1 paused. i have work so il just hope my recovery really gets going. il have another single training session tmrw.. i'm actually looking forward to days were i train 2x now. 425 feels heavier the more time i rest between lifting it.
* back up front squats were felt heavier also on the shoulders. will stay with 325 until i feel good again and blast up to 350-365.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1
              340            1.1
              345                      1.1
Title: Re: Kingfush
Post by: Dreyth on March 02, 2012, 09:43:36 pm
ur 170lbs now?!??!?
Title: Re: Kingfush
Post by: Kingfish on March 02, 2012, 11:09:22 pm
^ been 170 dry weight for months now. 174lb wet weight.
Title: Re: Kingfush
Post by: Dreyth on March 03, 2012, 02:20:57 pm
And aren't you almost 30 years old? When did you start squatting?



Go on ANY bodybuilding forum and everyone there will tell you you can't squat 2.6x your bodyweight starting at such a late age (24?) and low weight... lol yeah okay.
Title: Re: Kingfush
Post by: Raptor on March 03, 2012, 02:38:07 pm
lol^^
Title: Re: Kingfush
Post by: Kingfish on March 03, 2012, 07:45:03 pm
^ yes.. im ancient. turning 31 this july.

And aren't you almost 30 years old? When did you start squatting?
Go on ANY bodybuilding forum and everyone there will tell you you can't squat 2.6x your bodyweight starting at such a late age (24?) and low weight... lol yeah okay.

i'm at repeatable 2.6BW paused full squat right now (440@170), as long as i train in the morning and a good 2-3 midday nap.. id pause lift 440x1 on afternoon training as a daily maintenance max lift with +5-10 as max. i'm not a professional athlete (well training to be one..) but IMO, the human body is capable doing a lot more.. (even without taking PEDs offcourse).

Sat - Single Workout
Mar 3, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* slept for 9:30am-2pm. lifts were not as bad as yesterday. cut the rest time to 3mins on sub 350 and 5mins on the heavier reps today.
* front squats are difficult for the shoulders again. not improving here.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Title: Re: Kingfush
Post by: Raptor on March 03, 2012, 09:05:50 pm
I wonder what Kingfish could do on roids
Title: Re: Kingfush
Post by: Dreyth on March 03, 2012, 11:19:24 pm
I wonder what Kingfish could do on roids

imagine if he started squatting at 15 years old and then grew through puberty while squatting and surging with testosterone... he'd easily be at 3x bw at 30 years old like nothing. Probably max out at a 45" standing vertical.
Title: Re: Kingfush
Post by: Kingfish on March 04, 2012, 12:18:11 pm
^ i was a road bike cyclist in my teens. built big legs with low cadence and the big gears. only way i think anybody can do a mid-high 40s SVJ is to be at low-mid 160s while pause full squatting high400s/low 500s.. at 5-6%BF...

so yes.. ~ 3BW athletic squat max thats not really a grinding rep.. more like a very explosive start with a bar speed decay thats slow enough so that when the bar speed comes to a halt, the rep is already at top lockout.

Sun - 1/2 Morning
Mar 4, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1][425x0]
- 325 0x0

* could have gotten the 425x1 paused if i attempted it again. was not that weak on the first failed rep.. just did not have good explosion from the pause and did not want to use too much effort grinding the rep. did not want to use too much energy trying to push it this morning when i know id lift it a lot easier later. just used this morning training to get legs ready.

--------------------------------------------------------------------------------------------------------------------

Sun - 2/2 Afternoon
Mar 4, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325 1x2

* strong post workout meal and 3-4hrs resting/shower. back to gym at lunch time. 425x1 was not very explosive. stopped there. back up front squats still resting at 325s - not very difficult this time. shoulders starting to feel stronger.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Week 2   325  1.1    
Title: Re: Kingfush
Post by: Raptor on March 04, 2012, 01:55:10 pm
^ i was a road bike cyclist in my teens. built big legs with low cadence and the big gears. only way i think anybody can do a mid-high 40s SVJ is to be at low-mid 160s while pause full squatting high400s/low 500s.. at 5-6%BF...

so yes.. ~ 3BW athletic squat max thats not really a grinding rep.. more like a very explosive start with a bar speed decay thats slow enough so that when the bar speed comes to a halt, the rep is already at top lockout.

There's that guy who squats high bar and has ~500 lbs at ~160-170 lbs bodyweight... he's on the beast thread but I can't find him.
Title: Re: Kingfush
Post by: arnoud on March 04, 2012, 03:54:32 pm
^ i was a road bike cyclist in my teens. built big legs with low cadence and the big gears. only way i think anybody can do a mid-high 40s SVJ is to be at low-mid 160s while pause full squatting high400s/low 500s.. at 5-6%BF...

so yes.. ~ 3BW athletic squat max thats not really a grinding rep.. more like a very explosive start with a bar speed decay thats slow enough so that when the bar speed comes to a halt, the rep is already at top lockout.

There's that guy who squats high bar and has ~500 lbs at ~160-170 lbs bodyweight... he's on the beast thread but I can't find him.

http://www.youtube.com/watch?v=hJl4z3KZbg8&feature=autoplay&list=UUilfAuCyHn9z94pD5hzqpQA&lf=plcp&playnext=1
Title: Re: Kingfush
Post by: Raptor on March 04, 2012, 04:20:10 pm
Right^^^
Title: Re: Kingfush
Post by: Kingfish on March 04, 2012, 04:55:41 pm
^ no offense to RutgersDunker or anybody who is sub 5'10.. but IMO, it will take a LOT more strength to get the same jumps compared to somebody with longer leverages.. (5'10++). if  RutgersDunker grows to 5'10+... he should be mid-forearming the rim with 2 hands from an SVJ with that leg explosiveness. i can SVJ the same rim RVJ grabs in his vids with a max squat ratio that is considerable lower than his.

and yes.. toying with 500lb at 174lb is elite. if i dont break anything, i hope to be at that level soon. good job!

http://www.youtube.com/watch?v=juT8-Uusk94

Title: Re: Kingfush
Post by: LBSS on March 05, 2012, 09:59:29 am
you must have missed the video where he squats 500 at 166.

EDIT, never mind, i'm just being retarded.
Title: Re: Kingfush
Post by: Kingfish on March 05, 2012, 11:01:29 am
^ i just posted his latest vid.

Mon - 1/2 Morning
Mar 5, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* 425x1 was not so bad. felt like i still have 10-15lb reserved. stopped at 425x1 and will go heavier this afternoon.. 445-450ish.
* back up paused front squats singles at 325 felt really comfortable now. will go 340-350 later if i feel good.

---------------------------------------------------------------------------------------------------------------

Mon - 2/2 Afternoon
Mar 5, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325x1
- 345x1

* did not feel very strong after the midday sleep. stopped at 425x1 and did front squats.
* daily dumbell shoulder press now at 60-80 x4-6. getting thicker deltoids should help the front squats feel less painfull on the shoulders.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Week 2   325  1.1     1x3    
              345            1x1
Title: Re: Kingfush
Post by: Rix on March 06, 2012, 06:59:18 am
you must have missed the video where he squats 500 at 166.

EDIT, never mind, i'm just being retarded.


You're not, here it is:

http://www.youtube.com/watch?v=PlCgZ3D9kJc
Title: Re: Kingfush
Post by: Kingfish on March 06, 2012, 03:28:25 pm
Tue - 1/2 Morning
Mar 6, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 325x1
- 345x1

* could have gotten 435-440x1. legs feel strong. will probably ditch the 325 and move up to 345 on the paused front squats. thats 2BW front squats for me. will max at 365-385 and maintain that.
* if im not too tired sore after my midday nap (did sprint drills after squats), il lift again in the afternoon.
 
Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Week 2   325  1.1     1x3     1
              345            1x1     1

-------------------------------------------------------------

Tue - 2/2 Afternoon
Mar 6, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* 425x1 was explosive but it felt like id be tiring myself faster if i've gone heavier. will save the 445 for another day.

Got myself these! Yes. another one for the collection. i still use the ironworks 2 everyday and everything else stays pretty much new.

(http://www.eastbay.com/images/products/zoom/24382_z.jpg)
Title: Re: Kingfush
Post by: Dreyth on March 06, 2012, 09:33:11 pm
^^ Those look nice!

Been stuck with my Rogue Do-wins for about 2 years now. Got them a half size too small and never felt like sending them back.
Title: Re: Kingfush
Post by: Kingfish on March 07, 2012, 11:34:59 am
Wed - 1/2 Morning
Mar 7, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 345 1x2

* 345 front squats are repeatable now but still tiring my shoulders fast. found it easier to keep bar in place if i really keep it close to my neck and just pull head back a little bit so i don't choke.
* paused back up squats are in the 4-5min rests now on the heavy singles. 425 is not heavy anymore but adding 10-15lbs makes it exponentially heavier. on a peak day.. i plan on 400-425-445 and do those 1-2x a week. get consistent on 445 and at some point in the next couple of months.. get 455 and end it there. hill sprints + sprint drills volume now consistent also.
455
Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1

-------------------------------------------------------------

Wed - 2/2 Afternoon
Mar 7, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

Title: Re: Kingfush
Post by: LBSS on March 07, 2012, 11:40:35 am
one of the oly lifters at my gym just got a pair of those. hard not to get hyped to lift when your feet are bright red. but he's tiny -- probably 5'3 -- so on him they actually just emphasize the smallness of his feet.
Title: Re: Kingfush
Post by: Kingfish on March 08, 2012, 09:25:19 pm
Thur
Mar 8, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400x1][250,300x2][350,400x1]

* did not get enough sleep from the last 2 days. 400x1 felt 20lbs heavier. since this is the only time id lift today because of work, i tried backing down again to 250 after 5 mins and see if the 400x1 on the second wave feels lighter. same shit. heavy again - explosive from a pause start but not convincingly fast enough that i'd get 425x1 the same way. did not even feel like fighting for a 425x1. called it a day.
* skipped the front squats. im within 20-30lbs of goal. can't get too greedy and go at it every time. i'l give my shoulders a break since i weak today anyway.
* need to really convince myself to not go back today and lift 425x1. i've done 2x 425x1 multiple times within the week.. a skipped daily 425x1 should not be that bad. dammit. feels bad.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x      

-------------------------------------------------------------

Title: Re: Kingfush
Post by: Kingfish on March 09, 2012, 11:15:23 pm
Fri
Mar 9, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2

* not bad for a workday training. could have gotten a 365x1 front squat today. shoudlers feel strong.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     

-------------------------------------------------------------

Title: Re: Kingfush
Post by: Kingfish on March 11, 2012, 12:06:34 am
Sat - 1/2 Morning
Mar 10, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* did a quick squat session after work at 8am. this is after a previous workout last fri 5pm without any sleep in between.  form and coordination was great. 400x1 was not very explosive. stopped there.
* skipped front squats.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    

-------------------------------------------------------------

Sat - 2/2 Afternoon
Mar 10, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]

* legs are tired. need more sleep and rest. 3-day workout nights are done. will catch up on sleep again
Title: Re: Kingfush
Post by: Kingfish on March 11, 2012, 02:34:59 pm
Sun - 1/2 Morning
Mar 11, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2

* did not really feel like lifting anytime soon after the saturday afternoon workout. now both lower quads are tender. i made sure i get  some serious recovery. deep sleep, contrast baths.. strong meals. woke up this morning and it felt the same way on the legs. that 10+hrs of sleep should have done something even if don't feel it.  went to the gym for the morning lift and i'm back to 425x1 with a little reserve.
* took a vid of the paused front squats. still stay at 345 until i get really comfortable with it.  will lift again in the afternoon if i feel good.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1
               365  

http://www.youtube.com/watch?v=u64a-e7HwaA

-------------------------------------------------------------

Sun - 2/2 Afternoon
Mar 11, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* felt like i have another 15-20lbs over the 425x1. saved it for tmrw. im just coming back from a tired fri-sat. unless i mess it up, tmrw should be a strong day.
Title: Re: Kingfush
Post by: ruso15 on March 11, 2012, 05:55:41 pm
why r you placing the bar on your delts? should be behind...
Title: Re: Kingfush
Post by: Kingfish on March 12, 2012, 11:14:03 am
^ the weight of the bar is equally distributed to the delts and collarbone area.

Mon - 1/2 Morning
Mar 12, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1

* lifts felt good. noticed that on the afternoon workouts, my feet/shoes feel more planted. could be the heat expansion. stopped the front squats at 345x1 to conserve energy and go all heavy later. i might give 365x1 a shot if i feel like it.
* carbs now at 50/50 brown rice/yam or kabocha squash. prefer the yams.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1
               365  

----------------------------------------------------------

Mon - 2/2 Afternoon
Mar 12, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 345 x1

* did not have enough glute strength to use heavier weights for paused reps. uphill sprinting even with low volumes is tiring me a bit. did enough squats up to 425x1 just for maintenance. id rather get my sprinting / acceleration faster and faster.
Title: Re: Kingfush
Post by: Kingfish on March 13, 2012, 10:57:44 am
Tue - 1/2 Morning
Mar 13, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1

* took a lot of effort to get the paused 425x1. too much rain here in the next couple of days. hill sprints will be skipped. left arm strained a bit from the front squat. need to skip that too if i doesn't get better later.
* been with paused 425x1 2x a day for a couple of weeks now. will use 435 at some point. just need to get some solid recovery without de-training - enough hours between workouts to keep coordination/skill and get legs decent rest too.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1
               365  

----------------------------------------------------------

Tue - 2/2 Afternoon
Mar 13, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 345 x1

* left arm felt better after my midday nap. did another single of 345x1 and i wrecked it again. lol. will skip front squats tmrw. i have just enough strength to get a 425x1 paused. i was a little more explosive this afternoon compared to the morning lift but same thing, doing the hill sprints with the lifts is tiring me a bit.
Title: Re: Kingfush
Post by: Kingfish on March 14, 2012, 11:13:56 am
Wed - 1/2 Morning
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x
               365  

----------------------------------------------------------

Wed - 2/2 Afternoon

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]

Title: Re: Kingfush
Post by: Kingfish on March 15, 2012, 03:31:45 pm
Thur - 1/2 Morning
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x         x
               365  

----------------------------------------------------------

Thur - 2/2 Afternoon
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]

Title: Re: Kingfush
Post by: Kingfish on March 16, 2012, 11:32:54 am
Fri - 1/2 Morning
Mar 15, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* i will get 435x1 this afternoon. im strong this morning already - surprisingly because the last 3 days have been 425-435s too. the burnout will come either tmrw or sunday.. then il rebound again and probably do 435s 2x a day.


Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x
               365  

----------------------------------------------------------

Fri - 2/2 Afternoon
Mar 15, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]

* might only lift 1x tmrw. will not get a recovery sleep tonight because of work. if i feel strong, il lift tmrw morning after work at 8am but if not, a single afternoon workout topping at 400-425 is ok.
* front squats still skipped. will start soon but not in a rush for it. SVJs, hill sprints + up hill double leg bounding/continuous broad jumping for speed work.

Title: Re: Kingfush
Post by: Kingfish on March 17, 2012, 08:24:59 pm
Sat 1/2 Morning
Mar 17, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* not bad for a single day lift. was not expecting to be 425 strong the way i felt tired after work this morning. i had my lifting clothes with me and could have done my morning lifts after work. the company gym is walking distance from my work building.
* right lower quad was tender this morning and any form of deep tissue massage feels good. i will be able to lift 435 at 10-11pm. too bad i have work. will lift again tmrw after and will count this sat-sun as deloads/recovery workouts.

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  

----------------------------------------------------------
Sat 2/2 Evening
Mar 17, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* was able to do an evening lift. the hill sprints fatigued me a bit but still was able to get an explosive 425x1.


Title: Re: Kingfush
Post by: Kingfish on March 18, 2012, 01:45:34 pm
Sun - 1/2 Morning
Mar 18, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* weak. 425x1 max. doing more 135lb back extensions again to beef up hamstrings for flat surface sprinting.

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x        

----------------------------------------------------------

Sun - 2/2 Afternoon
Mar 18, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on March 19, 2012, 09:18:19 am
Mon - 1/2 Morning 5am
Mar 19, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* 425x1 explosive. can get 10-15lbs more. stopped there and will try to lift heavier later. body weight swings a lot more noticeable when i consume a lot more fibers from the yams/squash. 4-5lb swings. still at empty 170-172 in the morning.


Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x        

----------------------------------------------------------

Mon - 1/2 Afternoon 4pm
Mar 19, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* did lots of back extensions a little too fast. lower back was tight a bit. 425x1 was not very heavy but if i add 10-15lbs, id probably fatigue my erectors even more.
Title: Re: Kingfush
Post by: Kingfish on March 20, 2012, 11:36:37 am
Tue - 1/2 Morning 5am
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]

* strong for a morning workout. recovered glutes really helping explode the weight up from the paused start. 345x1 front squat did not strain shoulder but was not feeling good yet for 365x1. will lift again later. it will be a good day if i can go heavy again.

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x         x       1            

----------------------------------------------------------

Tue - 2/2 Morning 5Pm
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425X1]

* right lower quad tenderness going down but still there. more foam rolling with 2.5lb plate and wraps.. should be fine soon.
Title: Re: Kingfush
Post by: Kingfish on March 21, 2012, 10:43:33 am
Wed - 1/2 Morning 5am
Mar 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* looking at my squat logs, feb 25 is the day i started with 2x morning/afternoon squats. i was using the heaviest weights at that first week feb 27-mar 1. i was able to maintain the 2x a day pace with some skipped fri due to work.
* i did not get any form of injury in almost 4 week of repeated paused reps with +2.5BW.. maxed at 2.6BW 440@170lb. i did not attempt 440 at times when i felt i can get it because i was doing this for consistency and trying not to burn out too fast.
* 3rd week of mar 11-17 is actually the strongest, ending in a weak monday 425/400. this week might be a good recovery / back off week and il stop it here if i feel like getting some good recovery. if i feel good, il go for 435 again later.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/

----------------------------------------------------------

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x         x       1            

----------------------------------------------------------

Thur - 2/2 Afternoon 5pm
Mar 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200x4][250,300x2][350,400,425,435x1]

* 435x1 paused was very controlled and explosive. recovery shooting up a bit.
Title: Re: Kingfush
Post by: Dreyth on March 21, 2012, 03:00:53 pm
May I ask what is the purpose of your twice daily squatting? Is it maintenance? Are you increasing your squat?

Seems like your top single for a few months now has been 440... maybe 455 a while back. I'd like to know what this little experiment is looking for.
Title: Re: Kingfush
Post by: Kingfish on March 21, 2012, 05:21:28 pm
^ i find it easier and more consistent to lift heavy singles when i do them more often.

my main goal on this minimum 4 week cycle is to get my front squat in the mid-high 300s, using a top heavy paused back squat single to potentiate.

as far as back squat PR, i was consistent with 420s when i got the 445, i am now at 435s..that tells me 455 paused is within reach.

my top single at 440-445 may appear to be stuck, but doing 440 for 4 straight days at some point, or even consistent 435s shows that those weights are not very heavy for me anymore. i'd rather do 440 for multiple days right now than to get 455 and burn out afterwards. (i did fail a 455x1 attempt on that first week)



Title: Re: Kingfush
Post by: Dreyth on March 21, 2012, 11:15:49 pm
In that case it does sound like pretty fast squat progress considering the level you're at.
Title: Re: Kingfush
Post by: Raptor on March 22, 2012, 05:48:57 am
Why aren't you half squatting anymore? It could both potentiate you and teach you to handle heavier weights and also be more specific to jumping.
Title: Re: Kingfush
Post by: Kingfish on March 22, 2012, 09:23:30 am
^ supra max half squats have their place. its not just time yet. i do prefer them over depth jumps.

Thur - 1/2 Morning 5am
Mar 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* did not work full night shift tonight because of a 10am training. decided to do my morning lift after sleeping from 1am-4am. 425x1 not as easy but did not really dish out a war cry even when i'm not really feeling that much awake. need more sleep. go home, eat and nap. back again later for some more.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440

----------------------------------------------------------

Thur - 2/2 Afternoon 4pm
Mar 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,440x1]

* was strong today. the 425x1 pause felt really light. not wasting it on 435.. did 440x1 and same thing. smooth/explosive concentric from the paused start. 445-455 could have been possible today.
Title: Re: Kingfush
Post by: Raptor on March 22, 2012, 07:00:02 pm
Well the depth jumps are more specific to jumping (especially reactive jumping where the drop-step occurs) and are in the speed-strength realm, whereas the half squat (explosive) is in the strength-speed realm. Also, the depth jump is bodyweight only and can teach you to move your bodyweight (to use your strength to apply movement to the body itself instead of into a barbell) and you also actually jump vs just moving a barbell as in a half squat.

So... it depends what you're after.
Title: Re: Kingfush
Post by: Kingfish on March 23, 2012, 09:21:52 pm
Fri - Afternoon 4pm
Mar 23, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* skipped the morning workout. got off from 13hr night shift work and did not have the mental freshness to lift heavy. legs were still feeling strong. slept 7hrs and did the afternoon lifts at 4pm.
* legs were well rested but that was not enough to lift 425x1. de-trained and really needed a morning workout to iron out form/get CNS firing sharply. would have gotten 425x1 again after i failed the first set but thats just too much effort for a sub-max weight.
* the way i lifted 300-400 gave me no signs that at 425x1, i will not have enough mental explosiveness to push the weight. did not even bother doing black coffee shots in between the sets. i was still partially sleeping at the gym. 3-4hr sleep is perfect for me before a lift. too much and my CNS "turns too cold". lol
* if i find time to lift later before midnight, i might give 435x1 a shot. this last 12 days have been really strong with consistent 2x a day lifts.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

----------------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on March 25, 2012, 12:09:25 am
Sat - 1/2 Afternoon 4pm
Mar 24, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* muscles are strong, CNS is drained. too much night shift work IMO.

Sat - 2/2 Night 8pm
Mar 24, 2012

-----------------------------------------------------------------------------------

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* little more explosive but still, same $hit. form was as good as i can make it. did not collapse or leak energy. just did not have it today. will end the 1 month high frequency singles tmrw. if my CNS rebounds back, il go for 435-440 again, otherwise 425 is still a good thing. thats still 2.5BW

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

Mar 24
400/400
Title: Re: Kingfush
Post by: Kingfish on March 25, 2012, 09:46:24 am
Sun - 1/2 Morning 4am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* slept saturday 8:30am-3:30pm. did not lift strong on the afternoon and nights. not yet completely sleep recovered IMO because legs did not feel tired at all. after the 8pm workout, slept from 12-3am, and did the morning workout early because i felt fresh already.
* starting to get the CNS firing strong again. stopped at a controlled and explosive paused 425x1. will go heavier later after another set of midday sleep

-----------------------------------------------------------------------------------

Sun - 2/2 Afternoon 1am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]

* not enough explosiveness to get a clean 435-440x1. the 425x1 felt like the max weight already for strictest form. a full stop at the bottom and no jerking the weight to get it going - just pushing the hand up on the bar while keeping torso upright/elbows directly underneath the bar + unbending knees + pushing glutes forward.
* did some 2 hand dunks (usually do max height jumps with chuck taylors with for the drop jump training effect). even with all these squat frequency, my SVJ is still in the high 30s/low 40s. i was consistent on my standing reverse dunks too.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

Mar 24     Mar 25
400/400   425/425

* will end these 2x/day single near max paused rep singles today.

Experience points from the 1 month cycle:
* no need for aggressive stimulation once confidence on the weight is gained - gained from doing it repeatedly 2x day. everyday. for a month.
* gauging my fatigue level, even though far from an exact science - has been improved a lot. i would not have made it thru all these weeks of 2.5-2.6BW+ if i consistently get pinned or use a weight that is well over my strength for that day.
* sleep is very important for the CNS. no sleep, even with the muscle mass of a tom platz will not get you lifting near max weights. maybe its just me, but id prefer partially recovered legs after a good sleep than the other way around (long hours between workouts rests the legs but if sleep is not there, its still useless).
* now that 425-435 paused is repeatable for me, id probably switch to a multi 2-4rep sets using 400-425 non-paused to add more leg mass but will make sure i don't tenderize my upper knee tendons like i did with that 2 week daily 440x1 top non-paused single.
* with some low frequency of near max SVJs, even with all these squats - my SVJ actually did not just maintain, it even got more boss.
* will vid a vertec jump test tmrw to validate e-stat :headbang:

Title: Re: Kingfush
Post by: Kingfish on March 27, 2012, 01:17:04 am
Mon - 1/2 Morning 12am
Mar 26, 2012

Daily Squats Maintenance - Paused Rep Warmups
[200,250x4][300,350x2][400x1]

* yes, i actually did 3 lifts this sunday. 4am, 1pm and another at 11pm. i logged it as 12am monday because thats when i actually lifted the 400x1. did this to make sure that the following lift will not be weak.

-----------------------------------------------------------------------------------

Mon - 2/2 Morning 11am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups
[200,250x4][300x2][350,400,425x1]

* not really planning a 2x lift today but needed to lift something heavy to potentiate my jump test this afternoon. the 425x1 was very strong. i actually held the complete pause pretty good. the single 400x1 on the midnight workout ~ 10hrs ago worked well. if i went for max paused single, 435-440 with strictest form would be doable.
* brought jump tester to gym but was not able to take the vid. there is a bball league game and i had no way to hide the camera from all the people in there.  weak excuse but il get the vid eventually.
* i was doing my SVJ dunks cold. no pick up game or any strong stim. just a casual walk to below the rim, bend knee/hips and explode up for a 2 hand dunk. lol. i'm on the light side right now at 172 wet weight. whenever i break in to the empty 168s, i gain a little more jump height.
* will not e-stat what max SVJ i got but all these squats and hill sprinting helped me gained more jump.  :headbang:
Title: Re: Kingfush
Post by: PointerRyan on March 27, 2012, 02:07:06 am
il start another online log since most of the jump peoples are here now.

Wed
Nov 17, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 2x4
- 365 +4+2 Paused

* BW at 192lbs. 405 lift at 8-8.5/10.
* 365 was surprisingly easier than i expected.. this was my first time with 365 paused reps. i got 4 good reps at set 1. stopped at rep 2 for 2nd back up set. back not as solid anymore.

For an introduction:
* all the warmup sets are paused reps up to 325x4. rests vary between 6-22mins. 24mins max if im really not feeling it yet.
* supplements include micronized creatine, musclemilk/syntha6 and vitamins (multipro32x). i can do with only creatine.
* 1-2mins of overall body dynamic stretch before the warmup sets. static stretch after workout after im not tired anymore. can hold until next day. no rush.
* contrast bath after a 30-40 rep heavy workout. 5mins hot/cold. until my legs are red-violet. some form rolling also if i feel like it.
* goal for now is repeatable 40" SVJ. a 405x6 2-4sets would be enough leg strength for that. hopefully. then back to shock plyometrics.
* workout pattern: 2-4 reps on top heavy set.. and 4-6 reps on back up paused sets (40lb less than top set).  legs get bigger with 6reps and caloric excess. top set used for potentiation, neural gains or something and just pure show of awesomeness. most of the gains happen with the back up sets. IMO.
* lack of multiple back up sets means im tired and not really planning on progressing.. just stabilizing/maintaining strength. a workout with sub 20 total work reps is a deload. i can dished out a 6x8sets on my strong days.
* jump workout includes jump rope drills - single/double leg, wave loaded jump squats 55/95lb, SVJs and 3-step VJ, some split squat jump/tuck jump/barrier jump..and shock plyometrics.

Workout Plans for 2010 (fatigue changes everything)
* sundays are easy speed work with squat deloads
- Sun  Nov 28    405x2                 365x4                         light plyos                BW to 193 (112510 BW at 192.5)
- Wed Dec 1      405 4x2-4           365 4x1-2                                                  405x5 1RM - 455,   2.36BW
- Sun  Dec 5      405x2                 365 6x1 or 4x1             light plyos
- Wed Dec 8      405 4x4-6           365 4x0-1                      
- Sun Dec 12     405x2                 365x6                         light plyos                BW to 193.5-194
- Wed Dec 15    405 4x6-8           365 4x0-
- Sun Dec 19     405x2                 365 skip                        skip plyos  
- Wed Dec 22    405 6x2              365 4x1                                                      405x7 1RM - 486,   2.5BW
- Sun Dec 26     405x2                 365x4                          (Increase shock plyometric intensity)
- Wed Dec 29    425x2-3              385x4

Actual Workout updated 121210
- Fell behind by a week. will attempt 405x4 2-4 sets on Tue Dec 14.

* If i get burned out with 405 4x8 and not get to 405x6, then $hit.. its happening next month then.
* If everything goes to plan.. then by 2011, il be maintaining strength with 425x2-4 (2.2BW load) and trim BW to 192, plan a good depth jump cycle, wave loaded jumps and more sprint work.
hmm does getting 40pounds to your squat really take a year and a half? I'm guessing when you're lifting at that level it gets that hard? Or maybe you had some injury? Man i dont feel like lifting alreay lol
Title: Re: Kingfush
Post by: Kingfish on March 27, 2012, 02:16:16 am
^ thats when i thought i needed to be at 190ish to move the 4 plates.

i'm 170lbs now and was able to improve my lifts at the same time. i never got any serious injury from training. strained back from the sled drag recently but nothing that held me back for more than a few days.



Title: Re: Kingfush
Post by: PointerRyan on March 27, 2012, 04:14:24 am
ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?
Title: Re: Kingfush
Post by: Raptor on March 27, 2012, 04:20:46 am
Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.
Title: Re: Kingfush
Post by: Kingfish on March 27, 2012, 04:44:32 am
ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?

yes. i dropped to 170lbs and gained lbs in my squat, why 170lbs - thats when i started to see vascularity in my lower abs. IMO, dropping more will take me from very lean to shredded. not healthy looking with clothes on.

Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.

i like it at 170lb right now for my sprinting drills. not too heavy to cause too much wear and tear but heavy enough to lift decent weights. if i were to try to gain more muscle mass, id be happy to be in the low-mid 180s with a higher strength ratio than right now. that could be a lifetime achievement for me without the use of PEDs.
Title: Re: Kingfush
Post by: Kingfish on March 27, 2012, 04:41:21 pm
Tue - 1/3 Morning 12am
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* instead of reducing my squat frequency, i ended up doing a workout every 8-10hrs lately. i always stop at 425x1 now while i try to figure out what kind of strength training i want to do with my hill sprinting and drills.
* with my bodyweight hovering now at 168s-172, i find my jumps getting better too.

-----------------------------------------------------------------------------------

Tue - 2/3 Lunch 11am
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

-----------------------------------------------------------------------------------

Tue - 3/3 Night 7pm
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]




Title: Re: Kingfush
Post by: Kingfish on March 28, 2012, 09:29:15 pm
Wed - Afternoon 4:30pm
Mar 28, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400x1]
- 375x2

* weak. too much sleep and also tired from 3x lifts yesterday. 400x1 was still controlled/explosive but definitely felt heavier than usual. adding back up sets of 375s - thats were i left off last month. try building that back up to 375 x6-8 reps.
Title: Re: Kingfush
Post by: Kingfish on March 29, 2012, 09:17:12 pm
Thur - Afternoon 4:30pm
Mar 29, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* good sleep and felt fresh in mind/body. a second workout 8-10hrs from now will be ideal but stopping at 425x1 with a solid pause and smooth and controlled eccentric is all good.
* will work tonight again for 2nd of the 4 night week. single workouts until saturday.

Title: Re: Kingfush
Post by: Kingfish on March 30, 2012, 09:00:38 pm
Fri - Afternoon 4:30pm
Mar 30, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* got good sleep but 1-2hr more would have been perfect. 425x1 felt routine now.
Title: Re: Kingfush
Post by: Kingfish on March 31, 2012, 08:34:18 pm
Sat - Afternoon 4:00pm
Mar 31, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* 4 days now of 13hr nightshift work (did extra day on tue), and the sleep cycle is tiring me a bit. 425x1 not as strict as i wanted it to be. still paused at the hole but the concentric did not start from a complete stop. had to recoil a bit - not too much to tire the ligaments. just enough to get me my 425x1 on a weak day.
* the 400x1 felt as easy as any other strong day. it just got exponentially harder at +25lbs more.
Title: Re: Kingfush
Post by: Kingfish on April 01, 2012, 12:04:29 pm
Sun - 1/3 Morning 1:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400x1]

* just something to warm up for my speed drills. 400x1 did not feel that light so i stopped there.

---------------------------------------------

Sun - 2/3 Morning 11:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* easier than the lift a few hours ago but still need more sleep to cover up for the last 4 days of night shift work. legs not tired, just not firing optimally.

---------------------------------------------

Sun - 3/3 Night 7:00pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got good sleep and i'm back to explosive 425s. stopped there as maintenance while i do my sprint and jump drills. the 200-400 warmup ramping takes me less than 20 mins. 15mins if i'm already feeling smooth.
Title: Re: Kingfush
Post by: Kingfish on April 02, 2012, 09:27:01 am
Mon - 1/3 Morning 4:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

---------------------------------------------

Mon - 2/3 Afternoon 5:00pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]


---------------------------------------------

Mon - 3/3 Night 11:30pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* forgot to mention, i signed up for a 24hr fitness gym so i can lift whenever i feel like it, and right now its every 8-10hours on non-work days. lol
* the 425x1 paused may appear to be a plateau but the way im really killing the momentum and blasting from the paused start without any jerking or rocking is a big improvement. i did the same with the 440x1 a few days ago but that strict paused rep is not repeatable at this time. the 425x1 is perfect for high frequency singles without getting my VMOs tender.
* did my SVJ 2 hand dunks at the 24hr fitness facility and was approached many time asking how its done. so many people want to dunk. i've already forgotten how cool it was to dunk. did my jump drills cold and without a pick up game. dry BW at 168-170lb
* hill sprinting also consistent. back extensions up to repeatable 135 x16-18 multiple time a day, and its not wrecking my squats.
Title: Re: Kingfush
Post by: Kingfish on April 03, 2012, 10:55:02 am
Tue - 1/3 Morning 5:00am
April 3, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* 6 hours after the 425x1, 3hr nap and i'm at it again. my higher intake of BCAAs might be helping me recover a bit faster.  

---------------------------------------------

Tue - 2/3 Afternoon 2:30am
April 3, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* strong enough for +15-20lbs more. stopped at 425x1 and did more sprinting and jumping. legs still holding strong. 3x/day is not as bad as i thought.

---------------------------------------------

Tue - 3/3 Afternoon 9:30pm
April 3, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* 3x 425x1 today again and i'm not even feeling any soreness or tenderness in my legs. thats with SVJ 2 hand dunks post squat and some light sprint drills.
* might change weight ramping to 350-410-435 if i feel strong after tonights sleep. lift again at 5-6am wednesday and will end the 3x/day lifting. working wed-fri night this week.
Title: Re: Kingfush
Post by: Kingfish on April 04, 2012, 10:11:13 am
Wed - 1/2 Morning 5:00am
April 4, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* will try to make a straight 6-7hr day sleep today and lift afterwards.

---------------------------------------------

Wed - 2/2 Afternoon 4:00pm
April 4, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got the 6+hr straight sleep. lifts were easier this afternoon.
Title: Re: Kingfush
Post by: Kingfish on April 05, 2012, 05:21:35 am
Thur - 1/2 Morning 1:00am
April 5, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* no sleep between this and the previous workout. did not want to burn my CNS out by lifting the 425. also did the workout in my lunch break so i made it quick. 3-5min rests. 400 was still easy but i can tell that a 2-3hr pre-workout sleep would have made things better.

----------------------------------------------

Thur - 2/2 Afternoon 4:00pm
April 5, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got 6hr day sleep but did not have enough freshness to lift 425 easily. did a very strict pause at the hole but the concentric was not as explosive as i wanted.
* upping BCAA consumption by consuming more casein proteins now. single serving in the 3-4grams of BCAA and go for 8-10 servings a day.
Title: Re: Kingfush
Post by: Kingfish on April 06, 2012, 05:29:48 am
Fri - 1/2 Morning 1:00am
April 6, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

-------------------------------------------------------

Fri - 2/2 Afternoon 6:00pm
April 6, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* 2 days of not-so-good sleep. slept 9-5pm and woke up overslept feeling bloated .  this is the heaviest 400 felt in a long time. will skip the midnight lift if i don't feel any better later.
Title: Re: Kingfush
Post by: Kingfish on April 07, 2012, 06:20:41 pm
Sat - 1/2 Afternoon 2:00pm
April 7, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got some good 3hr morning sleep after work and it was just right. 400x1 felt light now compared to yesterdays and the 425x1 was from a strict pause again. had to use more effort to continue the bar going the 1/2 way up but nothing that got me worried.
* it might be a good time soon to add some supra max 1/2 squats to get stronger in that sticking point for me and also give my VMOs some time off. something like 425x1 paused, 440-455-475-497-515-530 x1-2, back up to 425x4
* did some SVJ 2-hand dunks afterwards without breaking a sweat. if i do another 6-8 week cycle of supra max half, i might be doing lower 3/4 forearm 2-hand dunks. i'm at mid forearms right now at best.  

------------------------------------------

Sat - 2/2 Night 8:30pm
April 7, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* could have started the supra max squat cycle with some light 425/440/455 as preparation but changed my mind. i'l do it later.

 
Title: Re: Kingfush
Post by: Kingfish on April 08, 2012, 10:34:42 am
Sun - 1/3 Morning 6:00am
April 8, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* messed up with my back extension volume. did a bit too much. legs were strong but the lowerback did not hold. did not even attempt my planned supra max. would probably just fold..

-------------------------------------------------------

Sun - 2/3 Afternoon 4:30pm
April 8, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 425,440,455x1

* lowerback felt stronger after the midday nap. got 425x1 but not as explosive as i want. the pause was strict. supra max half squats started with singles up to 455x1 as preparation.
* IMO, doing a lot of these paused full squats reps multi times a day for years got my VMO/glutes/hamstrings very strong at that full hams-at-calves position. adding another wave of supra max halfs will get me going at my sticking point at the 1/2 squat ROM - and eventually will get me a higher SVJ.
* will do singles supra max for now as preparation and see if i can recover from this and lift again within the day. 3x a day if i can. focus for now is to get comfortable stopping at half depth, holding that position to really feel the depth and then exploding up. hopefully get to a top supra max paused single with 525-530 then back up to 475s 2-4 reps non-paused with explosive reversals.
* last time i did the supra max cycle, i almost injured my upper back because when i was holding the bottom position, i was resting the bar on the pins. pushing it back up but not realizing that i was losing contact with the bar at the hole. i was basically  pounding my upperback with a metal bar. not doing that again.

-------------------------------------------------------

Sun - 3/3 Night 11:45pm
April 8, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* the potentiation effect of the previous supra max halfs was strong. blasted 425x1 paused like it was 20-30lbs lighter. a strict 440x1 would be possible. did not do more half squats because i might burn out too soon.
* i like these quick ramping to 400-425s. gives me good appetite and gets my SVJ going too. consistent on 6-10 SVJ 2 hand dunks post squat without really a good warmup aside form the squats.
* will do halfs again later.






Title: Re: Kingfush
Post by: vag on April 09, 2012, 04:50:33 am
* did some SVJ 2-hand dunks afterwards without breaking a sweat. if i do another 6-8 week cycle of supra max half, i might be doing lower 3/4 forearm 2-hand dunks. i'm at mid forearms right now at best.  

Some calculations:
Mid forearm would be 5 to 6 inches below wrist for me , which is 13 to 14 inches below fingertip.
That would mean highest touch is 133 to 134 inches.
Also your single hand reach is 92'' so i am guessing your double hand reach is about 90''.

That is 43 to 44 inches SVJ without even full armswing ( since you are holding the basketball ), not so bad...

:o   :wowthatwasnutswtf: :strong:  :ibsquatting:  :headbang:  :ibjumping:  :personal-record:

Title: Re: Kingfush
Post by: Kingfish on April 09, 2012, 11:44:21 am
^ thanks. possible but with rims that are 99% not completely 10ft, id say low 42-43 best. the only vid-validated SVJs i have are 39"x2 a few months ago, so i cannot really claim +3-4" over my old vid without any proof.. and yes, my 2-hand reach is 90".

Mon - 1/3 Morning 7:00am
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* still overpowered the paused 425x1 by at least 20-30lbs. solid strict pause with a controlled and smooth concentric. lowerback probably recovered now from the 18rep heavy back extensions. did the supra max preparation sets with the pause.
* did a set of supra max 1/2 squat with a pause at the bottom but came up only to 1/4 way up and went down again after "finding" the depth with the first rep but this time without the pause. like a 1+1/2 set in one rep of 1/2 squat. this felt good but will most likely break something if form gets sloppy - because of the supra max loading.

-----------------------------------------------

Mon - 2/3 Afternoon 2:00pm
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* repeat of the first workout today and still felt just as easy. might go for 475 tonight if my back still feels solid. been eating lots of chicken breasts lately because i got a freezer full on a 1 get 1 promo.

-----------------------------------------------

Mon - 2/3 Afternoon 2:00pm
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* just as strong as last time too but lowerback starting to feel tired a bit after the 455. will skip next supra max if i still feel stiff a bit but most likely not.
* SVJ 2-hand dunks afterwards felt easier and more explosive. must be some supra max effect.
Title: Re: Kingfush
Post by: Dreyth on April 10, 2012, 11:36:28 am
How do the paused half squat feel on your knees? I would think that would hurt a bit.
Title: Re: Kingfush
Post by: Kingfish on April 10, 2012, 12:43:42 pm
^ paused half squats not really doing any harm yet. i like the feeling of pausing at half depth, but going up a bit and going to that same spot with again within the rep before completing the rep is starting to feel good for me. feels like a slowmo version of an SVJ.

Tue - 1/3 Morning 6:30am
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,440,455x1

* got 6hr straight sleep and felt off. 400x1 was not very easy. continued to 1/2 squat the rest of the weights and will come back stronger later.

-------------------------------------------------------------------------------------------------

Tue - 2/3 Lunch 2:30am
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455,475x1

* 425x1 from a strict pause. ~ 10-15lbs over it. strong but not the most explosive.
* lowerback starting to feel a little tired from the supra max halfs. if i struggle later with the paused rep ramping, i might deload back to 455 top set.  goals are 475-500-525 top sets with backoff 455 x2-4s. still in the prep phase so taking it easy for now.

-------------------------------------------------------------------------------------------------

Tue - 3/3 Night 9:00pm
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* did not feel weak at all but decided to skip the 475+ so i can be sure that recovery is really catching up. 425x1 paused was boss again - its starting feel like 400 now. 
Title: Re: Kingfush
Post by: Kingfish on April 11, 2012, 09:07:51 am
Wed - 1/? Morning 5:00am
April 11, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,440,455x1

* will lift again probably after lunch but will most likely get fatigued tmrw because this is the start of my work nights 7-8am.

-------------------------------------------------------------------------------------------------

Wed - 2/? Afternoon 1:30pm
April 11, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 425,440,455,475,500x1
- 455x2
- 320x1 front

* 500 surprisingly felt light on the back and i was still able to make the pause at the 1/2 depth ~ 90max quad/calf angle, before exploding up with the weight. the 455x2 following that was still very explosive and controlled. 320 front squat felt so easy it might have been useless.. should have done 345.

Title: Re: Kingfush
Post by: Kingfish on April 12, 2012, 07:44:56 pm
^ never timed my 10 and 40yr dash but with all the uphill sprints i've been doing, id say i'm a lot better at accelerating right now. top speed sucks but i'd hold my own in the sub 60meters.

scoops of whey... on a non-high rep routine like i'm doing now, id consume 50-75 grams of protein post workout. so if its 3x lift a day, thats 225g protein from just the powders (whey or casein).

on volume workouts, i can take in 75-100grams intra workout and another 50-75 afterwards. i buy tubs of whey discounted at ~  $16-18/ tub.. have a closet filled with supplements.

Thur - 1/? Afternoon 3:00pm
April 12, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 340x1 FS

* almost 26 hr since the last lift and i'm still a little sore because it was a lot of heavy singles. recovered and felt good but not smooth on the lifts. 425x1 was not as explosive but still a strict pause at the bottom. skipped supra max for later.

-------------------------------------------------------------------------------------------------

Thur - 2/2 Night 12:00pm
April 12, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,455
Title: Re: Kingfush
Post by: Dreyth on April 12, 2012, 08:11:55 pm
i buy tubs of whey discounted at ~  $16-18/ tub..


 :huh: :huh: :huh:

where?!
Title: Re: Kingfush
Post by: Kingfish on April 12, 2012, 08:28:47 pm
^bb.com / costo.  when they go for buy2 get 1 free or whatever promo, and add to that they 10%off minimum discount. right now, they have the dymatize elite casein 4lb for $47.. less 20% = $19/ 2lbs.. not bad. costco has musclemilk discounted up to $10 off sometimes.

Title: Re: Kingfush
Post by: Dreyth on April 12, 2012, 10:49:27 pm
ooooh for some reason i thought you were talking about 5lb tubs.

i remember when vitamin shoppe had Ginger Bread Cookie ON 100% whey and let me tell you... it was the #1 tasting whey protein of all time for me. And I mean, it was so good, even if it wasn't a protein shake I'd buy it over and over again.










And it was $12 for a 2lb tub.
Title: Re: Kingfush
Post by: Kingfish on April 13, 2012, 07:34:09 pm
Fri - 1/2 Afternoon 3:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 330x1 FS

* started doing the 1/2 squats just a little deeper than 90 just to make sure i'm really working that SVJ ammortization depth. lowerback worked a bit more. 425x1 was from a strict pause. surprisingly strong for a 3rd work night. lift again later before midnight lunch

-------------------------------------------------------------------------------------------------

Fri - 2/2 Night 12:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1

* 425x1 made from a strict pause even with just a 1hr nap from the previous lift. the concentric was not very strong but it got up there somehow. felt like i only had 5-10lbs over the weight max.
* i felt strong with the warmup ramping singles. i was not expecting to be explosive if i don't get enough sleep in between lifts. half squat effect is good.


Title: Re: Kingfush
Post by: Kingfish on April 14, 2012, 08:04:14 pm
Sat - 1/2 Afternoon 3:00pm
April 14, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 320x1 FS

* not very strong but still got the 425x1 from a strict pause. the 400x1 was not as explosive but that didn't stop me from using the 425. i got my 5hr sleep (no oversleep), and the previous supra maxes is making the weights feel lighter.

-------------------------------------------------------------------------------------------------

Sat - 2/2 Night 11:00pm
April 14, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,455x1
- 320x1 FS

* weak. did not get good enough nap between the lifts. 400x1 from a strict pause but was not very explosive. 425-455 paused supra max were ok. no trouble there.
Title: Re: Kingfush
Post by: Dreyth on April 14, 2012, 10:18:41 pm
How many hours of sleep do you usually get at night, and how many in a pre-workout nap?
Title: Re: Kingfush
Post by: Kingfish on April 14, 2012, 11:01:03 pm
^ 5-6hrs sleep and ~ 2-3 pre workout naps. stongest with this cycle.  can lift 425x1 from a strict pause 3x/day (2.5BW)

anything over 7hrs of sleep right now and i'm fully recovered (sleepwise) but CNS will not be as sharp. i get 7+ when i'm recovering from the sleep deprived work schedule..
Title: Re: Kingfush
Post by: Kingfish on April 15, 2012, 11:56:17 am
Sun - 1/3 Morning 7:00am
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* did not sleep much. need more zzz

------------------------------------------------------------------------------------------------

Sun - 2/3 Afternoon 2:30pm
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 320x1 FS

* 3hr nap worked well. will delaod tonight and do more reps of my routine post-squats SVJ 2-hand dunks. might start back up x2-4reps of supra max 1/2 squats to really drill in that explosive strength at a ROM. will also do 1.5reps of the 1/2 squats. down to half depth, up to quarter and then down again to half.. use 425 with that..

------------------------------------------------------------------------------------------------

Sun - 3/3  8:00pm
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475

* only got 1.5hr nap and it was not enough. 425 from a strict pause was heavier compared to the previous lift. only took the supra max to 475.  will lift again tmrw morning.. hopefully get 4-5hr sleep max



 
Title: Re: Kingfush
Post by: Kingfish on April 16, 2012, 08:59:44 am
Mon - 1/3 5:00am
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Mon - 2/3 2:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* did not get my 5 hr sleep because of unplanned errands. 3hr nap only. i suck. feeling weak but no muscle soreness or anything non-CNS. concentric from the strict pause on the 425 felt 15-25lbs heavier.

------------------------------------------------------------------------------------------------

Mon - 3/3 9:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* got my 3hr pre-workout nap. +15-20lbs over the paused 425x1. stopped there just to make sure i overshoot a bit on recovery before i go at the supra max 1/2s again.
* so explosive today with my post squat SVJ 2 hand dunks. i had to limit myself to just clearing the rim and push the ball down so i don't overexert.. will lift light again in 7-8hrs ~ 4am. something light just to get my breakfast appetite better.
Title: Re: Kingfush
Post by: Kingfish on April 16, 2012, 07:18:11 pm
^ the 200-400/425 ramping warmups are paused reps full squats.  supra max 1/2s follows and i will log them if i do some. otherwise (if i'm weak), il just leave it blank. left title there to show what cycle i'm doing right now.. and for the moment, its the 1/2 squats.
Title: Re: Kingfush
Post by: Kingfish on April 17, 2012, 08:01:33 am
Tue - 1/3 4:00am
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Tue - 2/3 11:30am
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* lowerback a bit sore from the SVJ landings IMO. stopped at my "i-will-not-get-pinned-by-this-weight-no-matter-what"..400x1. 425 possible but that might prevent me from doing supra max 1/2s + the back up sets later.

------------------------------------------------------------------------------------------------

Tue - 3/3 8:30pm
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* 425x1 easy but still felt some tightness in the lowerback. did not want to break things by doing back intensive supra max 1/2s.
Title: Re: Kingfush
Post by: Kingfish on April 18, 2012, 10:51:38 am
Wed - 1/3 6:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* lowerback tightness almost gone. 1-2 more of these recovery lifts and i'l be back at it again. i really need to lower the frequency of my SVJ dunks. can't do them 2-3x/day with the squats. too much landing forces.

-------------------------------------------------------------------------------------------------

Wed - 2/3 5:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* lowerback is healed. time for some heavier lifting next time. will probably skip lifting later because of work schedule. might do it if i find time. supra 1/2s to 455-475.
Title: Re: Kingfush
Post by: Kingfish on April 19, 2012, 07:42:09 pm
Thur - 1/2 3:30pm
April 19, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got too much sleep - 7.5hr. felt recovered but was not able to lift heavy. i usually come back a lot stronger 6-7hrs following a workout like this one.

------------------------------------------------------------------------------------------------

Thur - 2/2 11:30pm
April 19, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455x1

* did not get any nap/sleep between the lifts. was not really weak but did not want to push too much because i was doing my workout during my lunch break.


Title: Re: Kingfush
Post by: Kingfish on April 20, 2012, 09:39:50 pm
Fri - 1/? 3:30pm
April 20, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 525x0
- 345x1 FS

* slept 5.5hrs after work which is perfect before a workout (but most likely suck the rest of the day from lack of complete sleep). will skip 2nd lift if i'm mentally fatigued later.
* lowerback is really solid now. got 20-30lbs over the paused 425x1. tried the 525x1 supra 1/2 (3xBW) and held the bottom 1/2 paused to see if i can control the weight. i can use 525 on my non-work days. its not prohibitively heavy. i just did not have the drive to concentric this weight today because its my work night and i will not get a post workout nap.
* i was able to fight and hold the 1/2 depth pause with 525 and everything was still solid. no shaking or any signs of the weight overpowering me. i probably can still get to mid 500s without having troubles with the setup. will use 525x1 max waveloaded with 455.
Title: Re: Kingfush
Post by: Kingfish on April 21, 2012, 07:49:54 pm
Sat - 1/2 3:00pm
April 21, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* was only able to lift 1x yesterday, and coming from an almost 24hr layoff, legs were very fresh but i was not strong at all. lack of sleep - 6hr yesterday and 4 hr today + detraining = weak CNS.
* 200-350 warmups felt normal but the 400 felt at least 20lbs heavier. this is my 3-day workweek so i will be able to lift again later at ~9-10pm after another 3-4hr nap. exited on how strong i can come back later.
* workouts following 24hr+ de-training is mentally more challenging to me than doing the 3rd workout of the day. multiple workouts/day = more sore/stiff legs but its something that tells me i'm stronger. if i feel fresh and fully recovered, most of the time - i will suck.

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Sat - 2/2 9:00pm
April 21, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* 400x1 felt a lot lighter now but still not feeling recovered from the work week. will need another batch of deep sleep and rest.

Title: Re: Kingfush
Post by: Kingfish on April 22, 2012, 11:45:33 am
Sun - 1/3 8:00am
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got 5 hr sleep, felt a lot better. 400x1 paused was easy but as a first lift of the day - i stopped there. coordination did not feel very smooth.

------------------------------------------------------------------------------------------------

Sun - 2/3 3:00pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- [500x1 + 455x2] x2

* this is more like it. i'm sleep recovered now. went all the way to 500x1 paused rep 1/2 then waveloaded down to 455x2. the 455x2 that followed felt very easy and explosive. i really emphasized on the pause on the 1/2 depth then 1 big explosion to drive the bar up. stopped at 2 waveloads as i plan to do these daily too.
* my chest is getting ripped. need to stop doing BW dips at the workouts. i'm doing controlled single sets of reps to 30, 34 max with non-moving lowerbody, 36 and the legs start to do its own thing.
* ditched the seated cable rows for head supported barbel rows at home. feels a lot more comfortable and i can really focus on beefing up the middle back.
* might lift again later.

------------------------------------------------------------------------------------------------

Sun - 2/3 9:30pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400x1]

* got 1.5hr nap. was trying to gauge how a heavy supra max workout affects the next. it got me tired a bit but not too much that id regress. the 400x1 was easy just like any other day when i'm firing right and get my pre workout sleep. would have gotten 425x1 too. did not bother pushing too much.
Title: Re: Kingfush
Post by: Kingfish on April 23, 2012, 01:52:33 pm
Mon - 1/3 8:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Mon - 2/3 3:00pm
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* after a perfect 3hr pre-workout nap, i'm now pretty sure that the supra max 500s waveloaded lifts i did a couple of days back dished out some fatigue that needs more than a days worth of sleep. the 400x1 was still easy but it just did not feel as easy as usual.
* might be a stupid idea but i thought that i may just not be mentally into the workout.. so i did not put the safety pins on for my 415x1 paused rep and made sure i will ballistically push the weight up. worked but still not convincingly strong. stopped there.

-------------------------------------------------------------------------------------------------

Mon - 3/3 9:00pm
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* i'm back to strong but will not go supra max 1/2s yet. will do it tmrw. BW at 168-170. SVJ 2-hand dunks consistent now straight from the squat rack. no running or pickup games.
Title: Re: Kingfush
Post by: Kingfish on April 23, 2012, 08:09:15 pm
^ i was a 5'10 PF/Center back in highschool imitating the moves of sir charles barkeley. i unathletically crab dribbled my way against lighter defenders.. good cardio conditioning with endurance cycling helped me more. i was outrunning smaller people just like my idol.

i don't jump over people. i box out and wait for the ball to come to me. strong legs that get you jumping high also makes you hard to unplant once you decide you want to be at that space.. :strong:

Title: Re: Kingfush
Post by: Kingfish on April 24, 2012, 01:21:42 pm
Tue - 1/2 7:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415,420x1]

* felt good using 415x1 as another warmup single to start the day. the 420x1 was also easy. could have gotten 425 after the 420 but saved it for the 2nd workout. BW now at 168s. need to eat some more to keep up with the 2-3x/day lifting and speed work.

-------------------------------------------------------------------------------------------------

Tue - 2/2 7:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* wet BW was 168. damn. twig mode. lifts were not so bad but i probably used up more than i had to on the first workout. form was perfect. sleep was complete. leg fatigue too much right now. need to back off a bit.
* even with the weak squat numbers, my SVJ is just peaking right now. i just did 8 SVJ 2-hand dunks in less than a minute. 1 was even a back to back because i was able to get the ball right away ~ less than 4 secs in between.
Title: Re: Kingfush
Post by: Kingfish on April 25, 2012, 06:14:00 am
Wed - 1/2 12:30am
April 25, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350x1]

* after a 3.5hr nap, legs felt explosive and ready for another set of squats (or i thought). the explosiveness of the quads quickly died out after the 250x4 reps. lol. i overdid the speed work on the SVJ dunks. 350x1 was still from a complete and strict pause but i lost all the motivation to lift more after that rep. first time in a while a sub 400 weight felt heavy on the legs. 350 is a doable 20rep breathing- squat weight for me on a strong day.

-------------------------------------------------------------------------------------------------

Wed - 2/2 5:30pm
April 25, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415,420x1]

* work night starts. taking it lightly. recovered nicely with the 5hr sleep. will go thru 415-420 for first lifts of the day or after 10+ hrs of nonlifting to get better coordination.

Title: Re: Kingfush
Post by: Kingfish on April 26, 2012, 10:15:47 pm
Thur - 1/1 5:30pm
April 26, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* feeling weak after the strong 400x1. need more BW. high 160s is not cutting it for me, or it could be the 6+hr sleep, or the work nights. will only lift 1x today. recovery and diet needs to catch up


Title: Re: Kingfush
Post by: Kingfish on April 28, 2012, 02:31:59 am
Fri - 1/1 5:30pm
April 27, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,400x1]

* did 2x 400x1 because i don't feel like lifting anything heavier and tiring myself before work, but the single 400x1 did not cut it.  pause was strict and concentric was explosive.
Title: Re: Kingfush
Post by: Kingfish on April 28, 2012, 10:50:52 pm
Sat - 1/1 5:30pm
April 28, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,400x1]
Title: Re: Kingfush
Post by: Kingfish on April 29, 2012, 06:23:27 pm
Sun - 1/3 :30pm
April 28, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350x1]

* legs fatigued coming from high volume SVJ dunks. not very happy feeling this weak but at the time of the SVJ dunks, i did not care if the 400s become very heavy.

--------------------------------------------------------------------------------------------------

Sun - 2/3 1:30pm
April 29, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* getting some strength back. would be happy if i can go 425+ later. need to stop dunking too much. just enough jumps to get speed going. its addicting sometimes and hard to stop smashing the rim.

--------------------------------------------------------------------------------------------------

Sun - 3/3 8:00pm
April 29, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got something over the 400x1 but still doesn't feel that il get a clean 425. stopped at 400 to get more recovery. skipped the jumps.


pic of goriila hands - too much dunking lately

(http://i14.photobucket.com/albums/a307/robertodimaano/photo10.jpg)

that circle looking mark there is from the rim chins i do on the last dunk.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo12.jpg)




Title: Re: Kingfush
Post by: Kingfish on April 30, 2012, 10:30:04 pm
Mon - 1/2 7:30am
April 30, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

--------------------------------------------------------------------------------------------------

Mon - 2/2 3:30pm
April 30, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* i got my 3hr pre-workout sleep + a pre-work out sub max lift in the morning. only got enough strength to do a strict paused lift with 415x1. i will need to back off a bit now on the SVJs and let my legs catch up. i am dunking too much.. 8-10reps 2x a day lately.  and those SVJs are clustered together. within a minute most of the time.
Title: Re: Kingfush
Post by: Kingfish on May 01, 2012, 07:09:35 am
Tue - 1/2 3:00am
May 1, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* no post squat jumping or speed work.

--------------------------------------------------------------------------------------------------

Tue - 2/2 4:00pm
May 1, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* no post squat jumping or speed work. got a bit more over the 400x1 compared to previous workout but still not enough to go try 415-420. 425 is not happening until i skip the jumps for a few more days. 
Title: Re: Kingfush
Post by: Kingfish on May 03, 2012, 02:36:36 am
Wed - 1/1 1:30pm
May 2, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* no post squat jumping or speed work. will lift early morning wed ~ 3-4am. giving recovery more time to catch up. adjusting also to lifting low-mid 400s at 168-170 wet BW.




Title: Re: Kingfush
Post by: Kingfish on May 03, 2012, 09:05:54 am
Thur - 1/2 4:30am
May 3, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* feeling strong this morning. got plenty over the 400x1. happy because this is after almost 15hrs from the previous squat. i'm out of town right now - in seattle. found a super sport 24hr fitness and the facility is fairly new. first time i've seen and used a squat cage with a pull up attachment specific to rock climbers.. the rock looking thing. felt good using it.
*  these 2-3x a day squat with 400 singles and the higher volume SVJs are thinning me out. my diet is the same. my jumps have improved by at least 1-1.5" with the 2lbs of mostly fat IMO that i've lost.

i'm getting very learn right now ~ 168 average for almost 2 weeks, 166 lowest dry BW. tricep is looking Boss without fat. i don't even bodybuild. just 30 BW dips/workout up to 34-36 max with strict form. no kipping crap.

(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0482.jpg)

Thur - 2/2 12:00pm
May 3, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

Title: Re: Kingfush
Post by: Dreyth on May 03, 2012, 09:15:59 am
were you turning heads in that new gym or what
Title: Re: Kingfush
Post by: LBSS on May 03, 2012, 09:20:41 am
yeah i've been meaning to ask -- what is your non-squat/assistance work like? i know you've done back extensions (or reverse hypers?) in the past but what else?
Title: Re: Kingfush
Post by: T0ddday on May 03, 2012, 09:26:51 am
Thur - 1/2 4:30am
May 3, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* feeling strong this morning. got plenty over the 400x1. happy because this is after almost 15hrs from the previous squat. i'm out of town right now - in seattle. found a super sport 24hr fitness and the facility is fairly new. first time i've seen and used a squat cage with a pull up attachment specific to rock climbers.. the rock looking thing. felt good using it.
*  these 2-3x a day squat with 400 singles and the higher volume SVJs are thinning me out. my diet is the same. my jumps have improved by at least 1-1.5" with the 2lbs of mostly fat IMO that i've lost.

i'm getting very learn right now ~ 168 average for almost 2 weeks, 166 lowest dry BW. tricep is looking Boss without fat. i don't even bodybuild. just 30 BW dips/workout up to 34-36 max with strict form. no kipping crap.

(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0482.jpg)



Look's like the new 24hr gym near Northgate mall.  Trained there while on christmas holiday.  Don't drop weights there, they are very sensitive about it!  I'll be in South San Fran in a couple weeks for interviews and needing a place to train.
Title: Re: Kingfush
Post by: Kingfish on May 03, 2012, 09:32:27 am
yeah i've been meaning to ask -- what is your non-squat/assistance work like? i know you've done back extensions (or reverse hypers?) in the past but what else?


mostly daily:
back extensions - 135-180lbs 12-20 reps
dips - 30 BW
chins  - 18-20 BW
head supported barbell rows, underhand grip - 12-20reps low-mid 100#
GHR situps - 20BW, 10-16 weighted ~ 30lb

when the reps go down due to fatigue accumulation, i just back off a bit and go at it again when it start to feel good. i used to dip 90# x10-12 but that is just too much stress on my shoulders. not doing those again. just high rep BW to get the blood flowing everywhere and spread the creatine/protein overload. lol

were you turning heads in that new gym or what

usually, i hear a WTF comment when i pause rep 400+lbs without even making a war cry or anything.. i don't really stim myself too much right now, it feels very routine after i've been doing the lifts multiple times a day, daily.

Look's like the new 24hr gym near Northgate mall.  Trained there while on christmas holiday.  Don't drop weights there, they are very sensitive about it!  I'll be in South San Fran in a couple weeks for interviews and needing a place to train.

yes. the bball court also has a big sign - no dunking. oh well. i really plan to not jump much but i'l be here til sunday. need to jump at least tmrw or saturday. can't deload that long. i'l smash that rim early in the morning when nobody is there.

the supersport 24hr fitness is ~ 15min south of SSF.
Title: Re: Kingfush
Post by: Kingfish on May 04, 2012, 08:46:42 am
Fri - 1/2 4:30am
May 4, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

-----------------------------------------------------

Fri - 2/2 7:30pm
May 4, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,420,425x1]

* got plenty over the 400x1, decided to try 420. same thing. end up going all the way to 425 and stopped there. have enough to do 430-435 with strict pause.
Title: Re: Kingfush
Post by: LBSS on May 04, 2012, 09:38:36 am
just put it down real gentle-like.
Title: Re: Kingfush
Post by: Kingfish on May 05, 2012, 07:42:47 am
Sat - 1/2 3:30am
May 5, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

-----------------------------------------------------

Sat - 2/2 6:00pm
May 5, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 07, 2012, 06:02:13 am
Sun - 1/2 10:30am
May 6, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

-----------------------------------------------------

Sun - 2/2 10:30pm
May 6, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 07, 2012, 06:59:02 pm
Mon - 1/2 2:30am
May 7, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* i was very strong last friday (3 days ago), i should be overshooting by now but the strong is not back yet. all the paused lifts i'm doing right now are strict, full and controlled so i won't mention that again. the 400x1 today felt ok but i was already using too much effort to move it.
* i need to get better nutrition. i got good sleep. at this 168-170lb Wet BW, i might need more pre-workout carbs to get myself lifting heavy consistently.

-----------------------------------------------------

Mon - 2/2 11:30pm
May 7, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* did some SVJ dunks after the first workout. felt stronger this time but still not +30-40lb stronger. fatigued max right now IMO ~ 410-420.
Title: Re: Kingfush
Post by: Kingfish on May 08, 2012, 04:44:18 pm
Tue - 1/2 12:30pm
May 8, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,420x1]

* getting stronger now finally. stopped at 420 hoping to at least get the same lift later or even go 430 + the supra max 1/2s

-----------------------------------------------------


Tue - 2/2 11:30pm
May 8, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* only squat cage not available. did my squats on the power rack and had to stop at 400x1 because it might get ugly if i get pinned. did more SVJ dunks instead for more speed work.
* happy with how my SVJ is right now at this high 160s BW. i might have lost the strength to pause single 430-440 at this fatigued state but IMO, a few days of prep work and il get to that weight again. i was able to consistently do paused 425s a few weeks back.
Title: Re: Kingfush
Post by: Dreyth on May 08, 2012, 04:58:46 pm
lifting at 2:30 am... what's your sleep schedule like?

mine's generally 1am - 9am I'm asleep.
Title: Re: Kingfush
Post by: Kingfish on May 08, 2012, 05:13:37 pm
^ typo error there.. just lifted 12:30pm today as a first workout. i get my deep sleep 8am to 2-3pm on work days. on off days, i just sleep post workout 3-4 hrs here and there. edit - yes, i lifted 2:30am on monday.

even with a messed up sleep cycle, i don't have any dark spots below eyes. i get good sleep even if its not the conventional 8+hr straight.
Title: Re: Kingfush
Post by: Kingfish on May 09, 2012, 02:27:06 pm
Wed - 1/2 9:00pm
May 9, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

------------------------------------------------------

Wed - 2/2 6:00pm
May 9, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]
Title: Re: Kingfush
Post by: Kingfish on May 11, 2012, 03:20:10 am
Thur - 1/1 9:00pm
May 10, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]

* stayed up to 10am at work. slept til 5pm. did not workout until night. felt sluggish from lack of sleep and then too much sleep afterwards.

Title: Re: Kingfush
Post by: Kingfish on May 12, 2012, 12:43:38 am
Fri - 1/1 6:00pm
May 11, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]

Title: Re: Kingfush
Post by: Kingfish on May 12, 2012, 10:48:33 pm
Sat - 1/1 6:00pm
May 12, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]

Title: Re: Kingfush
Post by: Kingfish on May 13, 2012, 11:32:33 am
Sun - 1/2 6:30am
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]

* right rotator cuff still strained a bit from a dip set that went too ballistic when i was not properly warmed up a week ago. can still do 30x BW dips as long as i don't get into that 1 position where that mini muscle gets irritated. stop doing dips because its been a week already an the thing is still irritating me. can do chins without any issues. can't put seatbelt on - really gets into that position were the strained piece of muscle gets pulled.

-----------------------------------------------------

Sun - 2/2 6:30pm
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 14, 2012, 11:28:56 am
Mon - 1/2 6:30am
May 14, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]

* did all the ramping warmup paused sets without the safety pins for a bit more motivation. i'm deloading but it still feels bad not to be using 425+ lately.

-----------------------------------------------------

Mon - 2/2 3:30pm
May 14, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,420x1]

* did 10 consecutive SVJ 2-hand dunks after the squats. did them all in less than a minute, like conditioning work. squats felt better but still a good 20-30lbs weak. 
Title: Re: Kingfush
Post by: Kingfish on May 15, 2012, 10:01:04 am
Tue - 1/3 6:00am
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Tue - 2/3 2:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

-----------------------------------------------------


Tue - 3/3 7:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* slept after the midday workout and woke up with quad-locked feeling legs. had to lift. could have gotten 420-430lbs. will lift again tmrw morning ~ 4-5am, stop before i fatigue myself too much and go heavy on the midday lift. will only be doing 1x /day lift from thurs-fri due to work schedule. can accumulate some fatigue tmrw.
 
Title: Re: Kingfush
Post by: Kingfish on May 16, 2012, 12:21:17 pm
Wed - 1/2 8:00am
May 16, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]

* planned to stop at 400x1 but had more than 20lbs over it. did 410 and saved the rest for 4pm workout. hopefully i'm still strong later. will go up to 430 max later if i can, or at least a 420-425x1.

----------------------------------------------------------------------

Wed - 2/2 5:00pm
May 16, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* overslept and woke up wrong. legs were strong and recovered but not firing right.
Title: Re: Kingfush
Post by: Kingfish on May 17, 2012, 06:03:40 pm
Thur - 1/1 2:00pm
May 17, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 19, 2012, 01:05:02 pm
Fri - 1/1 5:30pm
May 18, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* got 400x1 paused on the weakest day of the week. coordination was not best - was able to muscle up the concentric. should have been an easier lift if i was firing right. right shoulder felt repaired now. was able to start doing my daily dips again. stopped at 10reps x2 sets BW.
Title: Re: Kingfush
Post by: Kingfish on May 20, 2012, 03:54:43 am
Sat - 1/1 5:30pm
May 19, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]
Title: Re: Kingfush
Post by: Kingfish on May 22, 2012, 04:20:19 am
Sun - 1/2 5:30pm
May 20, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

------------------------------------------------------

Sun - 2/2 5:00pm
May 20, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,410x1]



Title: Re: Kingfush
Post by: Kingfish on May 22, 2012, 04:21:23 am
Mon - 1/1 11:30pm
May 21, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Dreyth on May 22, 2012, 09:54:11 am
how long do you plan to de-load for?

when do you plan on doing 6-8 rep squats again?
Title: Re: Kingfush
Post by: Kingfish on May 22, 2012, 10:39:35 am
i'm being very lazy lately. even though i'm doing more daily sessions, these repetitive sub maxes are routinely easy. IMO - i'm probably burned out thats why i really have no big drive to make my squats challenging/progressing again. (by either going back to 375 6-8s or the 425+ paused singles)

my SVJ 2-hand dunks are doing really good so thats keeping me happy.  i'm trying not to feel so bad that i can't pause rep 440 whenever i want to.

Tue - 1/2 6:30am
May 22, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 23, 2012, 10:48:05 am
Wed- 1/2 6:30am
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[200,250,300x4][350,400,410x1]
- 325x10 [4+2+2+2]

* dicided to x4 all the way to 300s as warmups.  
* felt strong this morning. did some light 325s - low 70%RM volume reps with a few seconds in between the x2-4 clusters. if i am able to recover from this within the day, i might as well start adding something that will make me more leg mass without really tiring me too much.
* 375 volume sets drain too much CNS. the last few clusters of 325 felt lighter after i got the groove going. might push to multiple 4s up to 12-16-20 depending if my legs can recover fast enough for the next day.

------------------------------------------------------------------------------

Wed- 2/2 11:00pm
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[250x4][325x2][375,400x1]
- 325x20 [2+2+2+2+2+2+2+2+1+1+1+1]

* back up clustered sets for more volume work is not so bad. legs felt used a bit more after the workout but nothing compared to a DOMs from a long layoff.
* started at 250 right away because my legs still felt warmed-up.
* doing backup cluster set after 5mins from 400x1. did doubles and tried to find out when i will start to lose/drop a bit of explosiveness. at the 16th rep, felt a little tired. did single for 17th rep. 18th single felt so strong again and could have done another double but decided not to go too strong too early.
* i found the groove after 18th rep. could have done clusters of 4reps after those. i was now beginning to sweat a bit - something i don't do on my workout.
Title: Re: Kingfush
Post by: LBSS on May 23, 2012, 01:04:03 pm
dumb question, but do you ever consider backing off the frequency for a while? you said you're burned out but you keep going every day and squatting at a lower level than you're used to. giving yourself extra recovery time might help.
Title: Re: Kingfush
Post by: Kingfish on May 23, 2012, 11:50:31 pm
dumb question, but do you ever consider backing off the frequency for a while? you said you're burned out but you keep going every day and squatting at a lower level than you're used to. giving yourself extra recovery time might help.

paused rep daily singles with 350+ is as low frequency as it gets for me without getting a detraining penalty. i burn out because of my own mistakes - if i overpowered 400x1 at a workout ~ 20-40lbs over it, i end up adding more weight most of the time and turning the deloading session into something a lot more challenging again.

if i really followed what i have in mind for a deloading/recovery of 2-3 weeks, i will have to limit my top rep singles to 400x1 all the time. that way, i will be back to my near peak of 440-450lb paused reps with 400-410-420-430-440 as ramping warmup singles before the top heavy set. i've done that before. not going to happen anytime soon with these tired legs.

Title: Re: Kingfush
Post by: Kingfish on May 24, 2012, 08:47:20 pm
Thur - 1/1 4:30pm
May 24, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [2+2+2+1+1+1+1]

* 400x1 was not very heavy but it was a difficult lift because of the accumulated fatigue. still have enough strong for a strict pause and a controlled/explosive concentric. probably max within +5-15lbs. i could be wrong because there are days when i feel really weak on a lighter weight only to wake up and rep the next singles like they were lighter.
* back up clusters maintained. eating more casein protein right now. also, took some time off from work to go to hell with my wizard. getting there by myself. archon is boss.
Title: Re: Kingfush
Post by: Kingfish on May 25, 2012, 12:40:34 pm
Fri - 1/1 8:30am
May 25, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]

* 375x1 felt heavish already. the squat form/movement was surprisingly smooth and fluid, leg fatigue was the only thing stopping me from lifting 400+. hard to explain but there are days when my legs are not fatigued but the coordination is just not there. i get lucky once in a while and have the two together and thats when i get to lift the 440-445 paused reps. i prefer to be fatigued but with perfect movement coordination. its frustrating to approach a workout with strong and fresh legs but not know how to use it right.
* lower back needs some rest so i just did some easy singles with 350 ~ 30sec clusters. i was thinking of doing something like a rep waveload +1+2+1+2 thing but saved it for stronger days. the first single would have prepped for the +2 following and the single will feel easy coming from the double. erectors need to recover better. stopped there. happy to still be lifting even after the high tonnage ive been adding lately.

-----------------------------------------------------------------------------------------------------

Fri - 2/2 5:30pm
May 25, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225x4][275 +2+2][325x2][375x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]


* legs are feeling good. lower back is alright. did not go heavier than 375 because i can feel the lowerback is not going to be up for it.
* i will give myself time to let recovery catch up. i just have to figure out how while sttill doing the squats daily.
Title: Re: Kingfush
Post by: Kingfish on May 27, 2012, 01:36:18 am
Sat - 1/1 5:30pm
May 25, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]

* coming from a previous workout where i did not use 400, i was surprised with the effects of warming up with 375 +1+1 (2nd single ~ 20-30sec on all clusters).
* first 375x1 felt like this is top set for today again. 2nd set gave confidence that its just a warmup thing. did 400x1 with some extra over it. stopped there and prioritized the back up volume 1-2reps. did singles today.
* my quads and glutes can definitely feel the extra tonnage that ive added lately but still - im recovering fast enough to do them daily 1-2x.
* i like the coordination effects of the multi singles/doubles with quick rests. if i can get these repeatable 10-20backup total reps using 425lbs, id give 475lbs paused 1RM a shot again.
* it might be too early but i fell like using 375s now for the single backup clusters, aiming for 6-8singles and moving it up to 12-20 at some point. i have the squat rush right now because all i do at home is play D3. need to be active also after a few hours of computer games.   
 



Title: Re: Kingfush
Post by: Dreyth on May 27, 2012, 01:48:49 am
are the singles at the 350 clusters also paused reps?
Title: Re: Kingfush
Post by: Kingfish on May 27, 2012, 03:54:14 am
are the singles at the 350 clusters also paused reps?

yes. i favor the paused reps a lot
 
Title: Re: Kingfush
Post by: Kingfish on May 27, 2012, 07:55:12 pm
Sun - 1/1 3:30pm
May 27, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375,400,410x1]
- 375x10 [1+1+1+1+1+1+1+1+1+1]

* plan to take it easy with 375 and not go over 400 did not work again. can't help it when the 400 felt a lot lighter than usual. 410 was the same thing but got the self control to stick to the plan. 375s were surprisingly not very heavy coming from just a -35 (410).
* the leg soreness/quad locks are preventing me from doing 2x a day with this much tonnage this early. i can recover for the next day but not fast enough for a same day lift.
* i have a lot of rep/set plans for this backup volume clusters. for now, stick with 375x10 singles. if i really feel like tearing my legs to get them a little bigger, id do another back up set from the 375x10, something light but serious volume like 325x10 2sets.
* would be nice to be backing up to 375s after a repeatable 425. not there yet. 

Title: Re: Kingfush
Post by: Kingfish on May 28, 2012, 11:39:39 am
Mon - 1/2 7:00am
May 28, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets

* legs are fatigued but the carry over movement coordination from the increased repetitions are enough to get my the top 400x1 set. i need to ease out now a bit and let the body recover.
* will do a low intensity workout later focusing on just getting good blood flow to the muscles while really eating properly. plan for later is 225-275-325-375-325.
* the + symbol im using for my low intensity/long rest clusters are in the 20-30sec when i'm strong, 30-45 when the previous rep is not as explosive.
* my warmup ramping is getting more efficient now when i added clustering too. i can get to my work sets in less than 5 minutes.

------------------------------------------------------------------------

Mon - 1/2 5:00pm
May 28, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets

Back up Cluster Reps [Rep/Set]
          Wed                    Thur                      Fri                       Sat                      Sun                        Mon                      Tue
W1     325x10[4222]       350x10[2x3,1x4]    350x10[1x10]       350x10[1x10]       375x10[1x10]          375x5 [1x5]x2                     
          325x20[1x20]                                   350x10[1x10]                                                               375x5 [1x5]x2

* plan to deload an afternoon workout failed again. felt strong and did not feel the need to back off right now. if i don't fry myself anytime soon, i might as well use the back up 375 x5singles x2 sets as a daily thing too, upping intensity by doing more sets and really focusing on adding leg size by keeping breaks under 1min between singles ~20-30sec.
* i am doing 20 total reps of 375 dailly. my sleep, food and stress is doing well. recovery is a tricky thing but it seems to be under control right now. time for legs to grow some more.
  
Title: Re: Kingfush
Post by: Kingfish on May 28, 2012, 12:55:50 pm
i noticed that my squat-induced tumor is getting more noticeable the more i do these clusters - more rack/unracking. it does not hurt but it also looks unclean IMO

is there anybody with a good tattoo in mind that would "hide" this anomaly.. ;D

and no darqui...i'm not putting a tribal turtle in there.

(http://i14.photobucket.com/albums/a307/robertodimaano/052811-1.jpg)
Title: Re: Kingfush
Post by: Raptor on May 28, 2012, 03:22:43 pm
Damn it looks nasty. Maybe you should give it a break for a while... or squat low bar for a while...
Title: Re: Kingfush
Post by: Rix on May 28, 2012, 06:59:52 pm
do you use the foam padding?

Hahahaha
Title: Re: Kingfush
Post by: Kingfish on May 28, 2012, 10:16:42 pm
Damn it looks nasty. Maybe you should give it a break for a while... or squat low bar for a while...

no squat breaks for me. been squatting daily for almost a year now. low bar out of the question. got the GHR for the p-chain.

do you use the foam padding?

Hahahaha

the only time i use a foam is when i do head-supported barbel rows to get my back good blood flow. some high reps here and there.



Title: Re: Kingfush
Post by: Raptor on May 29, 2012, 09:08:37 am
OK, what about front squatting for a while and GHR for the posterior chain?
Title: Re: Kingfush
Post by: Kingfish on May 29, 2012, 11:04:54 am
Tue - 1/2 6:00am
May 29, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

Back up Cluster Reps [Rep/Set]
Week 1
Wed
- 325x10 [+4+2+2+2]
- 325x20 [1x20]
Thur
- 350x10 [+2+2+2+1+1+1+1]
Fri
- 350x10 [1x10]
- 350x10 [1x10]
Sat
- 350x10 [1x10]
Sun
- 375x10 [1x10]
Mon
- 375x5 [1x5] x2
Tue
- 375x10 [1x10]
- 375x10 [1x10]

* playing a bit with the warmup ramping and i was a little surprised that a 2nd single of 400 after 30sec worked too though it did not carry a strength benefit from the first rep (compared to all the lighter weights where the 2nd single feels a lot easier and lighter). all warmups maxed at 2 reps.
* mid-end reps on the 375x10 singles felt easier even though fatigue was adding up. if this template is repeatable without really digging deep, id probably use this for another 8-12weeks before i mix it up again.

-----------------------------------------------------------------------------------------------

Tue - 1/2 6:00am
May 29, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375 +1+1][400x1]
- 375x10 [1x10]

* did not repeat the clustered single on 400 that i did this morning. no need for that as a warmup/potentiation. the succeeding single cluster did not benefit at all and probably will really tire me out quickly.
* first week of multi clustered backup sets will complete tmrw. will stay with 375x10 singles for this week. 2nd week - might go with 375x10 with a bit of a waveload ~ 1121-1121 straight set. go with 375s until i can get 375x20 [2x10]
Title: Re: Kingfush
Post by: Kingfish on May 30, 2012, 11:15:42 am
Wed - 1/2 6:30am
May 30, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

* the first 1-3 singles felt heavy and then it gradually got easier the more reps i did. at rep 10, felt like i could have gone all the way to 20. IMO - 5 mins from the clustered 400 +1+1 might not be enough rest.
* il keep top set to 400 +1+1. most of the time i mess up and go heavier when i feel the extra power in my legs. might as well just rest a couple of secs and rep it again... 400x1 x4 per day and see how much i can maintain the pace before i back off again.
* will do the same pattern of lift again this afternoon. workout night starts tonight so il most likely do single workouts until the weekend.

-------------------------------------------------------------------------------------------------

Wed - 1/2 6:00pm
May 30, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

* sticked to the plan and it worked. did not use too much effort on the 2nd clustered single of 400
Title: Re: Kingfush
Post by: Kingfish on May 31, 2012, 11:27:25 pm
Thur - 1/1 6:00pm
May 31, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

* little bit tired from accumulated 375x20s daily. was able to lift 1x yesterday due to work schedule. noticed that even with long sleep and big time gap from the previous workout, my coordination was still there using this higher volume lifts. it can also be from the quick warmup clustered reps - whatever it is, its working. got 400x1 twice again. 
Title: Re: Kingfush
Post by: Kingfish on June 01, 2012, 10:35:35 pm
Fri - 1/1 6:00pm
Jun 1, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

* yes. got my planned lifts on a weak day. the 400 felt very heavy on the first rep but got 10lb lighter on the 2nd rep after 40sec.
Title: Re: Kingfush
Post by: Kingfish on June 02, 2012, 03:27:19 pm
Sat - 1/2 10:00am
Jun 2, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]

* this is by far the weakest ive felt this week (judging by how i lifted the 400), but the heavy 400x1s still got up without really decaying too much to a crawl. IMO, the warmup really has something to do with it - i benefit more from quick rests and low reps. 225-275-325 gets sub 2 mins between sets, and the 325+ ~ 4-5mins. the heavy single clusters of 375-400 is ~ 45-60secs
* singles 1-4 of 380 were heavy. when i got my breathing going and really gulping down air on the mid-high singles, it got a lot easier. rep 10 felt like 20-25lbs lighter than rep 1. i could have gone to 14-16 or even 20 after i got my blood boiling nicely.
* i need to really learn how i can maximize the warmup effect without it fatiguing me too much. might lift again later if i feel like it.

------------------------------------------------------------------------

Sat - 1/1 6:00pm
Jun 2, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]

* felt a lot stronger than the morning workout. got the 380 singles x10 convincingly. might try 390s x4-6singles tmrw if i wake up strong again.
* BW at 170-172lbs. SVJ 2-hand dunking cut down to 1-2 day/week. did one session today post workout but only did 6max jumps. ligaments in the knees are still holding strong without the tenderness i usually get from high intensity squat volumes. paused squats really helps in minimizing joint wear and tear.


Title: Re: Kingfush
Post by: Kingfish on June 03, 2012, 10:53:29 am
Sun - 1/2 6:00am
Jun 3, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]

* 45-90sec rest between the 390x1 clusters. stopped at rep 6 when i felt the lowerback starting to fatigue. legs felt strong but my upperback is getting really beat now with the higher volume racking/unracking.
* i still might lift later in the afternoon but keep the backup cluster to 390x4 to complete a x10 for the day. will cut volume now to x10, either a single 390x10 or 390x5 x2 and lift 1x only.

-------------------------------------------------------------------------

Sun - 2/2 5:30pm
Jun 3, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x4 [1x4]



Title: Re: Kingfush
Post by: Kingfish on June 04, 2012, 10:04:03 pm
Mon - 4:30pm
Jun 4, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]

* now legs and back are sore. time to backoff a bit with 1x a day lift unless i find a way to sleep more to get better recovery.
Title: Re: Kingfush
Post by: Kingfish on June 05, 2012, 10:50:07 am
Tue - 6:30am
Jun 5, 2012

Week 2 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
- 390x10 [1x10]

* i got good sleep.  singled 390s like how i did 375s a couple of days back. at this pace, it might be possible to get to 410 singles within the 8-12weeks i give myself to do this clustered cycles. same thing today, the first few reps up to 4 were heavy until i got my blood really moving and repped the rest easily. i really want to try a burnout set just to see how far i can go but it might set me back too much.
* might lift again in the afternoon if the soreness fades a bit. did the 390s with 45-90sec pauses.
* got my yearly blood work results.. everything normal except for my creatinine levels. damn thing is abnormally high.

------------------------------------------------------------------------

Tue - 5:30pm
Jun 5, 2012

Week 2 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
- 380x5 [1x5]

* could have done 390s but did not want to do too much and burn out. 380 felt good. will go 390s again tmrw morning.
Title: Re: Kingfush
Post by: Kingfish on June 06, 2012, 04:44:42 pm
Wed - 11:30am
Jun 6, 2012

Week 3 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275 +2+2][325 +1+1+1+1][375 +1+1][390,400 +1]
- 380x1

* overslept and missed the 6-7ish morning workout. body probably needed the extended rest from yesterdays multiple heavy singles - 390x10, 380x5. must have been too much to soon.
* coordination got better after multiple clustered wamrup doubles/singles, but upperback did not feel solid on the 375s. 2nd single of 375 felt more explosive but the upperback felt the same way. 390/400 got up without any problems for the legs but my upperback is just shot now. thought about 380x5 singles as backup light set but the first rep is already ugly. stopped there.
Title: Re: Kingfush
Post by: Kingfish on June 07, 2012, 12:15:32 pm
Thur - 8:00am
Jun 7, 2012

Week 3 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2][325,375,400 +1+1]
- 380x2 [1x2]

* back still a bit beat. forgot to mention that i used a different shoe the other workout and that might have caused my back to get uncomfortable. the higher heels of the newer adidas didn't work well for me.
* i need to back off the intensity now and give my back some time to catch up. its stiff right now post-workout. not a good sign. i did my lift after my 7pm-8am work. IMO, its better this way because id get plenty of sleep afterwards. having been awake and moving also helped in my warmups. everything felt good except for the back which gave up too soon. could have had 425-430 the way the 325/375 felt very light.
Title: Re: Kingfush
Post by: Kingfish on June 08, 2012, 11:04:44 pm
Fri - 8:00am
Jun 8, 2012

Week 3 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275 +2+2][325+1+1+1+1][375+1+1+1]
- 325x10 [+4+4+2]

* recovering from lowerback soreness. felt alright but do not want to go 400 with something not feeling very solid in there. all paused reps felt good after getting warmed up.
Title: Re: Kingfush
Post by: Kingfish on June 10, 2012, 02:59:53 am
Sat - 10:30pm
Jun 9, 2012

Week 3 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275,325 +2+2][375+1+1]
- 325x10 [+2+2+2+2+2]

* back still not 100% took it easy again. improving on the stiffness somewhere in the right lowerback but not enough confidence to use heavier weights.
* did more warmup doubles to really get good form going for the heavier weights. it worked without tiring me.
Title: Re: Kingfush
Post by: Kingfish on June 10, 2012, 09:22:23 pm
Sun - 5:00pm
Jun 10, 2012

Week 3 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275,325 +2+2][375,400+1+1]
- 380x2 [+1+1]
- 325x8 [+2+2+2+2]

* still some stiffness in the lowerback but fukit, been 2 days already and 375s are not cutting it anymore. 2 singles of 400 - the lifts felt good. drained me a bit and was only able to get 2 on 380. was planning at least 5 but as the concentric slowed down, my back really needed to stay solid to hold that weight longer. didn't bother beating myself up some more.
* 325s were no problem.
* after my back recovers 100%, i might bump it up at week 4-5 to 410 top singles with 380-390 backups. i don't like that 45-50lb gap with my repeatable daily max and my peaked 1RM (445-450).
Title: Re: Kingfush
Post by: Kingfish on June 11, 2012, 11:17:30 am
Mon - 6:00am
Jun 11, 2012

Week 3 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][325+2][375,380+1][405 +1+1]
- 385x5 [1x5]

* 2 days of unplanned deload due to sore lowerback did pretty good for recovery too. the 405 felt light considering this is the first workout of the day. i'm stronger on the 2nd workout ~ 8-10hrs after the 1st.

-------------------------------------------------------------------------------------------

Mon - 4:30pm
Jun 11, 2012

Week 3 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]
- 365x5 [1x5]

* lowerback is now pain free. decided to lift again just to make sure it holds up.
Title: Re: Kingfush
Post by: Kingfish on June 12, 2012, 08:26:23 pm
Tue - 4:00am
Jun 12, 2012

Week 3 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 315x20 [2x10]

* time to back off a bit now for the next 1-2 workouts. 405 top heavy singles - form was solid and legs are now tired. did high volume/light weight back off 315s for more blood flow. post workout meal/sleep will be strong.
Title: Re: Kingfush
Post by: Kingfish on June 13, 2012, 07:16:22 pm
Wed - 3:00pm
Jun 13, 2012

Week 4 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 365 +1+1
- 315x20 [+2+4+2+4+2+4+2]

* even with almost 36hrs from the last workout, the coordination got back quickly after sets 2-3 of 225s. stopped at 225 3rd set as the form is already going. usually go up to 4 sets with 225 if form is still not smooth. no problems with any of the weights. got the first single of 405 easily, i really thought about 425 but found a way to stop myself.
* this cycle is focused on the back up multi clusters for higher tonnage/volume while minimize rests - for more leg mass. had to stop at 405 even when i have 20-30lbs over it.
* i'm only on week 4 and this back up sets are tiring. i'm sweating and i'm getting really sore/DOMd. id prefer the multi heavy singles from 400-440 anyday over this crap.
* played around with the reps on 315s. felt good with a waveload type reps. +2+4, then cycle back. end with +2 to complete 20 total reps.
Title: Re: Kingfush
Post by: Kingfish on June 14, 2012, 09:51:50 pm
Thur - 3:00pm
Jun 14, 2012

Week 4 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 335x20 [+2+3 +2+3 +2+3 +2+3]

* the 405s felt lighter today even with legs that felt really beat. i didn't know what happened but this morning, i thought i won't even make it pass 385s because i was just too sore. slept again and woke up feeling better.
* if i recover as good, and hopefully not going to x4 helped me lessen the soreness - il go for a top set of 425 tmrw afternoon.
Title: Re: Kingfush
Post by: Kingfish on June 15, 2012, 08:26:30 pm
Fri - 3:00pm
Jun 15, 2012

Week 4 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385,405,415+1]  30-60sec rest per +
365x20 [+1+2,+1+2,+1+2,+1+2,+1+2,+1+2,+1+1] 60-90-120sec rest as needed

* will back off the intensity on the backup sets tmrw, something like ~ 315-335 and cycle back up again to 365s. 385 is still annoyingly heavy, 365 is the good kind of heavy right now.
* could have gotten a top single of 425 today but IMO, backup with -50 at 375 is a bit too much too soon coming from 335s last workout.
* 100g casein protein post workout. brought the wrong kind. this will do for now. can't go wrong with high BCAA profiles anyway.
 
Title: Re: Kingfush
Post by: Kingfish on June 16, 2012, 10:43:26 am
Sat - 6:30am
Jun 16, 2012

Week 4 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
315x20 [+2+3,+2+3,+2+3,+2+3] 60sec rest

* did the workout early because i will be watching a company concert most of the afternoon. don't feel like lifting after standing for a few hours.
* next workout might be sun afternoon ~ 34-36hrs from this. might be able to go 415-365 again.
Title: Re: Kingfush
Post by: Kingfish on June 17, 2012, 12:35:22 pm
^ GHR or Goodmornings + full squats > deadlift anyday.

Sun - 6:30am
Jun 17, 2012

Week 4 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
335x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* lifted early in the morning. can't do afternoon, need to watch nba finals. not as strong as i thought. 2nd set of 405 was not as strong as the first.
* BW dropped to 166-168lbs. lost more water than i thought standing under the sun for half a day yesterday - i was trying to stay hydrated but apparently not enough. will get better diet today.
Title: Re: Kingfush
Post by: Kingfish on June 18, 2012, 11:29:05 pm
Mon - 4:30am
Jun 18, 2012

Week 4 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
345x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* originally planned to lift this morning but i was so burned out that i had to hold it for later and get more recovery. quads/glutes felt really stiff. i could have lifted and still made my schedule but that would really tire me out.
* tmrw is the last day id do these back up 20 clustered reps. 4 weeks on and il give myself 1 week to recover more. il lift light at 315x20 in the late afternoon tmrw after the finals probably.
Title: Re: Kingfush
Post by: LBSS on June 19, 2012, 11:22:23 am
stiffness = persistent effects of dehydration?
Title: Re: Kingfush
Post by: Kingfish on June 19, 2012, 09:08:48 pm
stiffness = persistent effects of dehydration?

not dehydrated. i have a big 32oz mug for my water (~ 4regular cups), and i drink 4-6 of those a day. not including the protein shakes. my legs are just stiff because of the high rep cycle overuse. that is way i also do not use anything below 200lbs on my warmup sets - not heavy enough to push me down comfortably to full bottom ROM.

Tue - 4:30am
Jun 19, 2012

Week 4 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
345x20 [+2+3,+2+3,+2+3,+2+3] 90sec rest

* same lifts as yesterday. coordination is much better but the leg fatigue is greater. i will take a week as back off, probably max at 385/85%RM.
* these 70-75% 20 rep back up clusters really challenged my muscle recovery but was not heavy enough to compromise my tendons/ligaments. i do not feel any discomfort in my upper knees or anywhere non-muscle. just one big soreness in the muscle belly of the quads and glutes. hamstrings are also probably tight but not as bad as the rest.


 
Title: Re: Kingfush
Post by: Kingfish on June 20, 2012, 09:29:18 am
Wed - 4:30am
Jun 20, 2012

Week 5 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385 x3|x3 [+1+1+1/+1+1+1] 90sec rest waveloaded

* did workout early because i have work tonight 7pm. prefer to lift after work at 8am and get sleep afterwards. lifting before work gets me tired towards the end of that day.
* deloading on the volume but used heavy-ish weight ~ 365/385 80/85%RM with a lot lesser tonnage. waveloaded the singles on a 6rep straight single-clustered set. started with 365 then 385, and stopped with 6 total reps combined. that might be enough to maintain coordination for at least another 24hrs. if i still add to the leg fatigue, might cut the back off total reps to 4 with 2 singles each weight. il use this template for a few days until i feel fresh again.
* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.

Title: Re: Kingfush
Post by: chrisbro1 on June 20, 2012, 12:02:04 pm
* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.


Odd question time....how large are your upper legs and is it a struggle for you to find pants that fit?  I ask because my legs are too big for most 36" waist pants and I'm sure your waist is considerably smaller & your legs more or less the same size as mine.
Title: Re: Kingfush
Post by: LBSS on June 20, 2012, 02:49:06 pm
* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.


Odd question time....how large are your upper legs and is it a struggle for you to find pants that fit?  I ask because my legs are too big for most 36" waist pants and I'm sure your waist is considerably smaller & your legs more or less the same size as mine.

jumping in even though you didn't ask me because i have this problem. my solution is to buy a waist size up (32 instead of 30 -- i have a small waist) and have the waist taken in at a tailor. doesn't work as well for jeans because getting the waist taken in makes the pockets look funny, but for dress pants or khakis it's fine.
Title: Re: Kingfush
Post by: Kingfish on June 21, 2012, 04:47:56 am
^ 31" waist, 24.5" each leg. i don't like shopping for pants.

Thur - 12:00am
Jun 21, 2012

Week 5 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* could have used more recovery from the heavy singles from the last workout. had to use more effort to get the paused 405x1. would tire too much if i did another single. a single waveload on the 80/85%RM weight and called it a day. form was perfect. legs tired.
* doing more daily calf work too, alternating everyday between seated and straight knees. i lost some of my ability to plantar flex during walking because of the immense soreness. pain feels good over there.
Title: Re: Kingfush
Post by: Kingfish on June 21, 2012, 09:44:52 pm
Thur - 4:30pm 2/2
Jun 21, 2012

Week 5 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* so much for taking a deload. lol. did 2nd workout of the day because it felt like a good idea at the time. i was strong and my coordination is also there. could have made 425 but not yet in 440+ strong. this template might really work as long as i don't over do it.
* working out after work is also not a good idea. i had a brief nap in the leg press between the clustered sets of calf raises. calves feeling a bit better but still too sore to even think about running. squats with dead calves still works so il still continue abusing them.
Title: Re: Kingfush
Post by: Dreyth on June 22, 2012, 12:41:44 pm
i had a brief nap in the leg press between the clustered sets of calf raises

  :-X
Title: Re: Kingfush
Post by: Kingfish on June 22, 2012, 06:15:24 pm
^ those thick foam padded 45 deg leg press with the extended head support can get too comfortable sometimes.

Fri - 1:30pm
Jun 22, 2012

Week 5 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* getting stronger little by little. leg recovering nicely. might try doing 2 singles on 365 then 1x singles on 385/405 to really not use too much effort in the maintenance lifts.
* daily calf routine still going. plate loaded seated calf + leg press calf raises for soleus and gastrocs. i favor training the soleus.

--------------------------------------------------------------------------------------

Fri 2/2 - 9:30pm
Jun 22, 2012

Week 5 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* 2nd workout for the day felt much easier than the first. i'm not really planning on lifting 2x on a deload but it just felt right to lift again after 8-10hrs.
Title: Re: Kingfush
Post by: Kingfish on June 23, 2012, 06:11:59 pm
Sat - 1:30pm
Jun 23, 2012

Week 5 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* the extra single of 365 did not really do much to make the succeeding heavier singles better. still a repeatable template but the 2nd 405x1 is still a heavish weight.
* did my SVJ 2-hand dunks today before my daily calf work. calves not feeling really dead today so i did my jumps. i was flying at this dry BW of 168-170lb. did not even break a sweat at warmup for the dunks, even after almost 4 days of no jumping. i just bent my knees, push floor, extend knees + drive hips. done. 8 dunks in a row. stopped with 1 set. thats the advantage of the SVJ, a very simple ballistic movement with a near max that is easily repeatable even without a lot of skill work.
* will only lift 1x today to recover from the jumps. those kill me more with minimal signs of its effects until its too late.
Title: Re: Kingfush
Post by: Kingfish on June 24, 2012, 09:04:05 pm
Sun - 3:30pm
Jun 24, 2012

Week 5 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* was not able to stop myself from dunking today. did 5 only to minimize impacts. jumps felt good again. squat template now routine and doable even with only 4hr sleep coming from a 13hr night shift.
* dumb idea but i removed the squat safety pins on this workout even up to the 405s to motivate me a little bit because i was feeling sleepy, slow and just not really into it. excited the CNS a little that way.
Title: Re: Kingfush
Post by: Kingfish on June 25, 2012, 10:00:20 am
Mon - 5:30am
Jun 25, 2012

Week 5 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* i can feel the slight overshoot in strength after almost 1 week of removing the 20 rep backup clustered reps, but i'm not strong enough to get 425s again (95%RM). the accumulated fatigue of the daily lifting which i don't really noticed that much anymore is probably taking its toll. i really want to get to 440-450x1 again but thats not going to happen unless i find a way to stop lifting too much too often.
* i will lift again this afternoon and do more dunking. i'm not really upset that my strength from almost 1 year ago has barely improved (i got lighter by 6-8lbs, but thats pretty much it). IMO, me maintaining my strength and not getting broken is already a good thing.

------------------------------------------------------------------------------

Mon - 4:00pm
Jun 25, 2012

Week 5 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* just a quick squat ramping for warmups. did 2 pick up games and a good amount of jumping. could have tried 2 singles of 405 but i feel the fatigue from the jumping already. calf work after the jumps
Title: Re: Kingfush
Post by: Kingfish on June 26, 2012, 12:14:56 pm
Tue - 6:30am
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* not very strong this morning. i'm also consistent now at 165-166lb dry BW, 168-170lb after all the fluids. my SVJ 2-hand dunks are also a lot easier now too. if i can maintain high 160s and still get to my PR paused rep 445x1, that will still be good progress from last year. 445 @ 165 is 2.7BW paused squat. might try peaking for that.
* made it a point to really kill my calves today too because i want to make sure i don't overdo my jumping. no way i could jump in the afternoon now or even tmrw. will post pic of calves when they get to 17-18". harder than i thought because i don't have much fat to make them a bit thicker.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo21.jpg)

Tue - 11:00pm
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* plan to stop dunking on consecutive days didn't work.  even with tons of calf work this morning, i was not able to kill them. felt good after a nap and had to go lift again. jumps just felt so easy at this twig weight. stopped at 5 SVJ dunks after the squat warmup sets.
* added more intensity to the calf work by doing back up sets also of 40 clustered reps of 8max rep / cluster. seated plate loaded calf machine maxd at 4 plates then back up to 3plates. hold top and bottom position for 1-2 secs and stop the set when i cannot get to the top ROM due to fatigue. i consider not getting the top ROM coming from a full pause at the bottom as a failed rep.
Title: Re: Kingfush
Post by: Kingfish on June 28, 2012, 12:07:00 am
Wed - 4:30pm
Jun 27, 2012

Week 6 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385 +1+1][405 +1]  30-60sec rest per +

* did a few more dunks after the squats. removing the backup 20rep clustered gave me energy to do my jumping. kept the reps really low to not break anything.
* will continue deloading until i can overshoot back to 425s again. probably another week. will do better this week by limiting going over 385 (85%). hope i can stick to that plan. not looking good but il try.


Title: Re: Kingfush
Post by: Kingfish on June 28, 2012, 12:30:24 pm
Thur - 7:30am
Jun 28, 2012

Week 6 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* still lifted 405x1 but eliminated the backoff singles. 3 sets of 20 clustered reps for soleus work.  

------------------------------------------------------------------------------

Thur - 4:30pm
Jun 28, 2012

Week 6 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* lifts felt 10-15lbs lighter than the morning. still a good deloading routine. calf work again but still no tightness or soreness in the soleus. these muscle are hard to kill. takes too much reps. i used as much weight as i can as long as i can get to and pause at the full top ROM.
Title: Re: Kingfush
Post by: Kingfish on June 29, 2012, 06:45:35 pm
Fri - 8:30am
Jun 29, 2012

Week 6 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* maybe 405 is my 85%RM. its not very heavy anyway so fukit - il stay on using it. at this twig weight, i'm thinking of maybe going back up and going caloric excess again to get my weight to 170s by doing more bbuidling style loading for the quads/glutes. its an idea but il probably do it after i complete my 1 year daily squat cycle. i can also go on a high intensity plyo routine because at 160s, i might be able to absorb a lot more before i even start to fatigue myself. i was able to keep most of my strength while dropping 6-8lbs BW.
* i also have an idea of going thru my squat paused rep warmup routine, then instead of the usual backup clustered sets - il bodybuild my quads/glutes with the leg press. il get some serious heavy reps that way without my back limiting the amount i can do.
* just woke up from my midday sleep and here i go again going to lift one more time.

---------------------------------------------------------------------------------

Fri - 4:30pm
Jun 29, 2012

Week 6 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* more soleus work. soreness not strong enough to be annoying but they do feel tight a bit now. feels great, like a quad lock. they are starting to look fuller too. the lower v is getting thick. being genetically not-gifted with long achilles can be a blessing IMO. i have more soleus muscle mass to develop. goodluck getting that achilles thicker.


  
Title: Re: Kingfush
Post by: Kingfish on June 30, 2012, 01:57:24 pm
Sat - 9:30am
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* very strong this morning. got 20-30lbs over the 405. might be stronger in the afternoon as the morning lift is usually the weaker of the two. daily soleus work with in the plate loaded seated calf raise.

------------------------------------------------------------------

Sat - 8:00pm
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405,420 +1]  30-60-180 sec rest per +

* fatigue after almost 2 weeks of deloading is dissapearing nicely. not so much effort getting the 420x1. was really planning on doing another 405 top set but it just felt too easy this time. it was either 420 or 425 but decided to make sure i don't overexert too soon. i will do another 2 days of 405 top set and then go 90%+ again on the third day. will go for 430-440 on next very heavy day.
Title: Re: Kingfush
Post by: Kingfish on July 01, 2012, 11:57:33 am
Sun - 8:00am
July 1, 2012

Week 6 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* took me longer to do my solues sets. did less breathers between squat sets because i was really feeling stronger for the last 2-3 workouts. will probably get 425+ this evening if i push for it but i'l keep top set to 405 until monday and save the near max on tuesday. that would be my day 7 of week 6.

-------------------------------------------------------------------------------

Sun - 6:00pm
July 1, 2012

Week 6 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* 405 @ 165BW is now a 2.45BW for me at this twig weight. 2.45BW never felt this easy in a while. if i feel very strong already on the morning workout tmrw, i might as well go for the very heavy singles in that afternoon.
 
Title: Re: Kingfush
Post by: Kingfish on July 02, 2012, 10:38:42 am
Mon - 7:00am
July 2, 2012

Week 6 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* stronger than yesterday's first workout. seated calf raise improving steadily.

------------------------------------------------------------------------------

Mon - 3:30pm
July 2, 2012

Week 6 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405,425 +1]  30-60sec rest per +

* got another 10lbs max over the 425x1 judging from how my lowerback is maintaining form on the concentric. legs can push another 15-20lbs, but by that time, il collapse from the top/mid back.
* wet BW at 168. dry 165. 425x1 is 2.57BW paused rep. i probably got 435-440 in me at 165BW. this is probably the leanest il go, before it negatively affects my strength.
Title: Re: Kingfush
Post by: Kingfish on July 03, 2012, 09:59:26 am
Tue - 6:00am
July 3, 2012

Week 6 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* surprisingly strong for a morning workout following a previous 425x1 max. i am back to repeatable 425x1 top sets. i'l get 425 again this afternoon if i feel like it.
* tried doing a couple of light sets of leg press as back up volume work. last time i did the leg press was when i was letting my back strain recover. did not like the feel of the leg press at all. ROM is too short. i just went as low as i can as long as i keep my lowerback in contact with the support. turns out i'm doing the ROM of a 1/2 squat/parallel squat. this is quad imbalance in the long run. i'm better off doing volume sets of full squats but with considerably lighter weight - bodybuilding style cadence and loading. ~ piston reps of 50-75%RM for more leg mass work.

------------------------------------------------------------------------------

Tue - 5:00pm
July 3, 2012

Week 6 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* added another 10lbs to my solues work. been getting the reps/sets consistently. not stalling in these anytime soon. squats were ok. not much effort getting thru the routine paused reps.
Title: Re: Kingfush
Post by: Kingfish on July 04, 2012, 02:39:41 pm
Wed - 10:00am
July 4, 2012

Week 7 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* soleus work in the seated calf raise machine now at 4 plates doing 40rep/set using clusters of 8s or 10s.

--------------------------------------------------------------------

Wed - 11:00pm
July 4, 2012

Week 7 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* took 30 mins to do the squats, from setting up the rack to clean up. not bad for a blitz workout at lunch. did not use the pins but it didn't matter lately for the 405s. felt like i overpower it by at least 15-25lbs.
Title: Re: Kingfush
Post by: Kingfish on July 05, 2012, 08:21:18 pm
Thur - 4:00pm
July 5, 2012

Week 7 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405,425 +1]  30-60sec rest per +

* 2 days of 405x1 top set and its time to get my 425x1. not much trouble getting the paused single. ~ 435 max. most likely will only lift 1x/day until sunday because of work schedule.
Title: Re: Kingfush
Post by: ruso15 on July 05, 2012, 10:24:33 pm
two random questions

How much wieght have you gained on your squat during your daily max squating cycle so far?

I think i saw the wei rui contender shoes on one of your videos, im thinkin on buy them, would you recomend them?
Title: Re: Kingfush
Post by: Kingfish on July 06, 2012, 09:05:46 pm
^
- i did not gain any weight on the squats during these squat maintenance cycles. i dropped BW by 5lbs so the ratio improved a bit.
- only oly shoes i have are the ironworks, adistars and the romaleos. i use the IW2 most of the time

- question on other log about how i squat so narrow - i never mentioned anything about placing the weight on my heels. i distribute it evenly with a bit of a bias on the upper 2/3s of my foot.
- i quad my way out of the hole. only way to do that is to push with the balls of feet while making sure heels stay planted for balance.

Fri - 4:30pm
July 6, 2012

Week 7 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* rest day 1. another 405x1 top set tmrw and by sunday, heavy again at 425x1. solues work getting easier now but more time consuming at the same time. don't want to use too heavy weights too soon to bring the rep range down. still lifting in the 8-10+ reps as GPP.
Title: Re: Kingfush
Post by: Raptor on July 07, 2012, 02:38:54 am
Have you ever squatted "heel dominated" so to speak? If so, how different did it feel?
Title: Re: Kingfush
Post by: Dreyth on July 07, 2012, 06:47:42 am
reason for concentrating on soleus over gastroc?
Title: Re: Kingfush
Post by: Kingfish on July 07, 2012, 09:52:27 pm
^

- i don't have high cut achilles, i have long solues. il make them more boss.
- i want to save my quads (even as stabilizers only) from doing heavy straight knee calf work.
- because its a bigger muscle and it just looks very strong if you have wide and massive lower (v shape) to midcalf. not that it makes the top portion (gastrocs) small because a bigger solues also "pushes" the gastrocs outwards making them look bigger too.

- if i'm doing heel dominated work, i'm doing goodmornings and RDLS, not squats. make use of your leverage properly.

Sat - 4:30pm
July 7, 2012

Week 7 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* another quick sub 30min squat routine and solues work. these calf work might be helping me with flexibility too. can't figure out why my coordination is pretty good for a 1x / day workout. my form is usually this good only if i take no more than 12hr between lifts.
Title: Re: Kingfush
Post by: Kingfish on July 08, 2012, 10:13:30 pm
Sun - 5:30pm
July 8, 2012

Week 7 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* calf work with seated calf raise still progressing quickly.
Title: Re: Kingfush
Post by: Kingfish on July 09, 2012, 11:08:58 am
Mon - 7:00am
July 9, 2012

Week 7 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Seated Calf Raise - plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* might as well document the daily solues work. BWx50 too at home every few hours i feel like it.

----------------------------------------------------------

Mon - 4:00pm
July 9, 2012

Week 7 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* did a pickup game and some SVJ 2-hand dunks. company gym does not have the seated calf raise. straight knee with the 45deg sled.
* might go for 425x1 top set tmrw. getting good recovery lately.
Title: Re: Kingfush
Post by: Kingfish on July 10, 2012, 11:29:06 am
Tue - 7:00am
July 10, 2012

Week 7 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* last day of 3 week delaoding today - weeks 5-7. thinking about higher volumes with lesser weight on weeks 8-12, 70-75%RM ~ 315-335lbs. goal is to make it to 1 year daily squats ending at end of next month august. thats 5 weeks of some form of squat progression and another 3 weeks of delaoding.  

------------------------------------------------------------------------------------------------------------

Tue - 4:00pm
July 10, 2012

Week 7 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,8+2,

* first time i almost got pinned in the seated calf raise. had to stop the last set at 8, take some breather and rep the last 2. the sled this morning did some damage.  squats felt solid.
Title: Re: Kingfush
Post by: Kingfish on July 11, 2012, 10:42:34 am
Wed - 6:30am
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will figure out what to do differently in the afternoon workout..

--------------------------------------------------------------------------------------

Wed - 4:00pm
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,8,8,8,6

* was really planning on doing a 295x20 (65%RM) back up set but did not have the drive today to push for it. it was 85F outside - rarely this hot in here. will not be able to get a post workout sleep also so thats another thing. il squeeze a 20 rep squat 2-3 times a week for weeks 8-12.
* the calf work this morning is adding good fatigue. i missed my sets this afternoon on my solues work. still got my 40 total reps but took me 5 sets this time.
Title: Re: Kingfush
Post by: Kingfish on July 12, 2012, 11:03:00 am
Thur - 6:30am
July 12, 2012

Week 8 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will add a bit more carbs post workout today just to make sure i have some extra energy for later and try for a volume back up set.
* gastrocs with the straight knee seated sled maxd already at 4 plates on each side but was consistently getting my 10reps all with pauses/holds at top and bottom. might need to go for 60-80 total reps soon. it does kill my solues work in the afternoon.

------------------------------------------------------------------------------------------------------------

Thur - 4:30am
July 12, 2012

Week 8 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* felt strong starting the squat routine after a good breakfast and sleep,  but after explosive 405x1, lost interest to do anything else. lol. just did the daily calf work and called it a day.
* i need to get rid of this 2x/day squats if i want to add a back-off volume set. i need some fresher legs for mass building.
Title: Re: Kingfush
Post by: Kingfish on July 13, 2012, 01:33:33 pm
Fri - 9:00am
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

-----------------------------------------------------------------------------------

Fri - 5:00pm
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* at mid-high 160s, i really have to get some stronger nutrition to eventually get to 170s again and push for heavier weights and improve my squat ratio at the same time.
* either that or maintain/improve squat ratio by doing what i've been doing lately. 425 at 165BW is ~ 440 at 170.  there is a good thing to this light BW - less joint stress while doing the jumping drills.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo22-1.jpg)
Title: Re: Kingfush
Post by: Kingfish on July 14, 2012, 01:21:44 pm
Sat - 8:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* will go to a brazilian buffet for lunch in a few minutes. will eat some serious top sirloin and filet mignon, might add some beef ribs for a bit more fat. i've eaten 60oz steaks in one sitting every now and then.. and this is a good time to put some calories in. wet BW after lifting this morning is 168lbs.
* my solues work is starting to not-progress now. might be the mini-fasting i did or just the compounded fatigue from working them 2x/day daily for the past couple of weeks.

----------------------------------------------------------------------------------

Sat - 7:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,6,6

* this is the heaviest 405 has been in a long time. too much blood in the stomach still digesting the cow/lamb i just ate for lunch. 6hr later after a post lunch nap too and i'm still in hybernate mode. did the lift anyway before i totally sleep for the whole day.
* top sirloin and leg of lamb and a bit of filet mignon id say at least 60-70oz from 12:30-1:30pm. filet mignon and top sirloin are lean cuts but the sirloin has more moisture to it - so killed more of it. leg of lamb for a different flavor.. alternating, waveloaded style.

http://www.menu.espetus.com/menu.pdf

----------------------------------------------------------------------------------

this is what i had the other time i ate seriously. not buffet and a bit more expensive.

cow over duck anytime. here - 5000K cal.

forgot to put something for size reference. these are ~30 oz each steak - porterhouse + chicago rib steak. same order everytime at alfreds steakhouse in SF.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo6.jpg)
Title: Re: Kingfush
Post by: Kingfish on July 15, 2012, 12:46:16 pm
Sun - 8:30am
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,4

* now that i got the steaks out of the way (of my valsalva), lifts felt a lot better, even for a morning workout. calfs are now tired. might need to cut the sets of 50BW calf raises at home.
* i also added 3-5 SVJs after the calf work for some sort of speed for the past few days. i also emphasis the landing/force absoptions on these jumps. i like doing these altitude drops drills in my chucks. i can really have a solid feel of the force being absorbed/distributed at the landings. gym floor is hard rubber - i'm not busting my knees on these.


--------------------------------------------------------------------------------

Sun - 4:30pm
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* skipped the 50BW calf raises and got some freshness back in the soleus. not strong enough for 4 sets of 10 but will get there again. the back up sets that i planned for the squats seems to be getting pushed back all the time - i find it hard not to squat 2x/day.  the coordination of doing the lifts so often makes them so easy. i can pause at the botttom with 405 and let the weight really push me down to full ROM and then explode with very strict form.
Title: Re: Kingfush
Post by: Kingfish on July 16, 2012, 10:37:02 am
Mon - 6:00am
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

----------------------------------------------------------------------------------

Mon - 4:00pm
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
- 315x5

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* will slowly build up the reps on the back up paused squats of 70-75%RM.  time to add more weight on the seated calf work. the 4plates is not cutting it anymore. hopefully get to 5plates x10reps with strict form within the year.
* my workout time is getting quicker and quicker. squats and calf work done within 30 mins on a good day.
Title: Re: Kingfush
Post by: Kingfish on July 17, 2012, 11:09:45 am
Tue - 7:00am
July 17, 2012

Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

-----------------------------------------------------------------------------------

Tue - 4:30pm
July 17, 2012

Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8

Title: Re: Kingfush
Post by: Kingfish on July 18, 2012, 03:07:00 am
July 25, 2012 tentative release date - might get it from roguefitness.com

the nike romaleos 2 olympic color. excited to add to my shoe collection.

(http://www.kettlebells.com.au/store/images/P/Nike-Romaleos2-Volt.jpg)

Wed - 6:30am
July 18, 2012

Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8

* quick routine workout again.

---------------------------------------------------------------------------------

Wed - 4:30pm
Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10



Title: Re: Kingfush
Post by: Kingfish on July 19, 2012, 03:38:19 pm
Thur - 11:00am
July 19, 2012

Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 8,8,8
- 4x45lb+10lb 8,8

* calf workout from yesterdays 45 deg sled fatigued me again. lowered by 5lbs on the 4th set to maintain the 8 target reps. that -5lbs difference is big. i was able to hold the top ROM of the 8th rep longer and more convincing.

----------------------------------------------------------------------------------------------------

Thur - 5:30pm
July 19, 2012

Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* skip calf work. did not get enough time between workouts today due to work schedule. completed the squats blitz in 20mins.
Title: Re: Kingfush
Post by: Kingfish on July 20, 2012, 12:40:28 pm
Fri - 8:30am
July 20, 2012

Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* did 40rep BW calf raises yesterday afternoon and this morning. 2nd workout skipped for weighted calf work. high rep BWs to get good blood flow for recovery.

Routine Top Single ~ 2.4BW 405@168lbs
No safety pins for motivation  :headbang:

http://www.youtube.com/watch?v=wj-FZUU0gfs

Fri - 3:30pm
July 20, 2012

Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
Title: Re: Kingfush
Post by: Kingfish on July 21, 2012, 12:44:03 pm
Sat - 8:30pm
July 21, 2012

Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

------------------------------------------------------------------------

Sat - 4:00pm
July 21, 2012

Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

Title: Re: Kingfush
Post by: Kingfish on July 22, 2012, 01:35:50 pm
Sun - 9:00am
July 22, 2012

Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

---------------------------------------------------------------------------------------

Sun - 4:00pm
July 22, 2012

Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

Title: Re: Kingfush
Post by: Kingfish on July 23, 2012, 12:01:40 pm
Mon - 7:30am
July 23, 2012

Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

* if i wear the same lifting shoes everytime i workout, i sometimes get confused if it was morning or afternoon. the repetitiveness is strong lately. ironworks 2 in the morning and 3 in the afternoon to change things a bit.
* excited to order the romaleos volt.

-----------------------------------------------------------------------------------

Mon - 3:30am
July 23, 2012

Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] < 60sec between sets.

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

* ate more than the regular amount of carbs this morning post workout - intention was to cleanse stomach from all the meats i ate over the weekend. i had n all-you-can eat brazillian buffet again, from the same place as the week before. espetus. same menu, i ate the same thing with pretty much the same volume. top sirlion, lamb and filet mignon.
* ate kabocha squash, sweet potato and some fruits for cleansing. carb spike made my muscles feel bloated and tight. i was very strong this afternoon. did all the sets without resting - time between sets is only from changing the weights.
* i need to figure out a loading for my calf work that will get me failing at ~ 18-20reps. this 4 set of10 is time consuming. i already workout 2x/day. i want to make the workout as quick as i can.
Title: Re: Kingfush
Post by: Devink on July 23, 2012, 01:00:10 pm
Romaleos 2:
http://store.athleteps.com/products/category/3976.0.1.1.23495.0.0.0.0

I got the obsidian pair on July 4th (USA edition). I had the original romaleos before and I can say the 2s are a big improvement. I'm not sure if they are releasing more than the volt colorway, but I'm pretty sure they are getting new shipments of the current colors. I might be getting the volt color aswell. 2nd pair in a month. lol.
Title: Re: Kingfush
Post by: Kingfish on July 24, 2012, 12:40:51 pm
^ hopefullly the romaleos volt do come in tomorrow as planned. will definetely place an order. got my first nike from roguefitness.com

Tue - 8:00am
July 24, 2012

Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

---------------------------------------------------------------------------------------

Tue - 4:00pm
July 24, 2012

Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

* might be time to add some more weight in the seated calf work. the 9-10reps are not very heavy anymore.
Title: Re: Kingfush
Post by: Kingfish on July 25, 2012, 12:11:09 pm
Wed - 8;00am
July 25, 2012

Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 10,10,10,10

---------------------------------------------------------------------------------------

Wed - 4:00am
July 25, 2012

Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+20lb 10,10
- 4x45lb+25lb 10,10

* might be experiencing some sort of calf growth spurt or newbie gains. the reps were fairly easy, even with the 2x10s of 4x45lb+25lb. the 5x45lb goal appears to be doable sooner than i expected.
* squat routine feels more like some form of dynamic stretching now.
Title: Re: Kingfush
Post by: Kingfish on July 26, 2012, 09:15:20 pm
Thur - 4:00pm
July 26, 2012

Week 10 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* completed the 10x4 of 4x45+25lb on seated calf work. might add more weight again to +35lb next time. daily dynamic stretching with loaded squats (that's what i'l call it now) was not bad. im surprised that it went this fast/easy even though this is the only time i lifted today coming from almost 24hr of rest. last lift was yesterday 4pm.

Title: Re: Kingfush
Post by: Kingfish on July 27, 2012, 09:19:29 pm
Fri - 4:00pm
July 27, 2012

Week 10 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* 1x / day lift on my working days (wed-sat). stronger yesterday than today but was able to lift with the same pace. calves are still feeling good. will do 2-3 more days with this weight then add +35lb.
Title: Re: Kingfush
Post by: Kingfish on July 28, 2012, 12:45:48 pm
Sat - 8:30pm
July 28, 2012

Week 10 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* lifted again after working 7pm-8am. quick pace but the 405x1 concentric was definetely not as quick. will lift again after a good 5-6hr nap.

---------------------------------------------------------------------------------------

Sat - 4:30pm
July 28, 2012

Week 10 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* still not very strong. not the sleep. most likely the food. i don't eat as much during work nights to prevent post lunch sleep coma. will get stonger tmrw. grilling steak right now.
Title: Re: Kingfush
Post by: Kingfish on July 29, 2012, 01:27:01 pm
Sun - 9:00am
July 29, 2012

Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* this felt a lot better. steak+egg dinner yesterday worked. will go for 405+ later if my muscles feel fuller again. calf work +35lb also if this post workout meal does it job.

even with ~ 1000mg of caffeine daily, i'm still hovering in the low-mid 40s BPM. i'm tracking resting heart rate for fatigue/overtraining and it seems that these quick squat bouts without the backup sets are not tiring me in any way.

(http://i14.photobucket.com/albums/a307/robertodimaano/BP072812.jpg)

Sun - 4:30pm
July 29, 2012

Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* did not feel like doing 425 right now. need more feeling of quad lock to go for it. i respond well to higher carb intakes. more wheat bread tmrw post workout.
Title: Re: Kingfush
Post by: LBSS on July 30, 2012, 12:29:05 am
insanely low HR and BP.
Title: Re: Kingfush
Post by: entropy on July 30, 2012, 04:20:24 am
^I'm impressed by the 1000mg caffeine intake. Jeepers!
Title: Re: Kingfush
Post by: Raptor on July 30, 2012, 05:53:59 am
I don't get how this is possible.

Learning Photoshop lately, huh Kingfish?
Title: Re: Kingfush
Post by: Kingfish on July 30, 2012, 12:05:06 pm
^ i am not going to vid myself taking my BP. my caffeine tolerance is higher than ave. 100mg on an empty stomach is not even going to do anything significant.

all these 10-20 reps of either BW calf raises, situps, head-supported rows(favorite), back extension/ghr and chins that i do multiple times a day at home kicks up my heart rate to >100BPM as i do these accessory lifts. thats my cardio.  

Mon - 7:00am
July 29, 2012

Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,10,20 **

* might have done too much jumping yesterday (did SVJ dunks). legs did not have it this morning. stopped at 385 to regroup and lift better later. i was strong yesterday and instead of going for 425x1, i did more jumping which killed my legs a bit.
* lifted in the other gym with the 45 deg sled for straight leg calf work. i am noticeably stronger now. was able to 20 rep the sled with max weight (sled can take max of 4x45lb each side). these are paused reps at top and bottom. my soleus work later might suck.  

Mon - 4:00pm
July 29, 2012

Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,20,16,16 **

* got my 405 again. did not put safety pins for STIM. i was not completely recovered this morning and had to top at 385. this 405 did not give me any problems. >1sec hold at the bottom and boom.. up. done.
* the 45 deg sled is already maxd out so decided to do higher reps as long as i can maintain top and bottom holds/pause. no choppy kipping reps here.
** note to self - do not go apeshit volumes on straight knee calf work without building up to it. now my left VMO has muscle spasms. need to wrap this thing so it heals right.

Title: Re: Kingfush
Post by: Raptor on July 30, 2012, 03:15:36 pm
Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.
Title: Re: Kingfush
Post by: T0ddday on July 30, 2012, 04:49:52 pm
Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.

That's crazy, I don't lift daily but when training 5-6 days per week (track/weights) my pulse drops below 50 and my diastolic is extremely low.  Never get systolic lower than 100.  Frequent medium intensity weight lifting or track work might not cover you in sweat the way endurance work does, but as far as your heart is concerned it's just as good or better form cardio, it just won't build up your aerobic capacity or lactate threshold, to which is some attention must be paid if you want to run much longer than 80 meters or compete at any aerobic activity.    

-> note thats my resting pulse which is below 50... not my pulse while training, realized it read like that and don't want to be misleading!
Title: Re: Kingfush
Post by: ruso15 on July 30, 2012, 05:47:44 pm
I read a translated talk from abedjiev, were he came up with the idea that the blood circulation system had some adaptations during his training. So low heart rate maybe has something to do with that. I think the article was on the iron samurai
Title: Re: Kingfush
Post by: Kingfish on July 30, 2012, 10:14:30 pm
Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.

low BF, low stress, clean diet, enough rest/sleep. etc.. those little things.. i recently did my lab blood tests and the only thing i'm not within normal or better is my creatinine count - pretty high for a skinny 170lb.

i've tested my heart rate as low as 42BPM. as long as it still beats faster during exercise, i don't see anything wrong here. i've always had a slow HR. no heart blocks or any medical conditions. can be genetic too. my younger sister is an elite distance runner.

forgot to mention.. i do hill sprints. i get to the top pretty fast.
Title: Re: Kingfush
Post by: Kingfish on July 31, 2012, 11:21:41 am
Tue - 7:00am
July 31, 2012

Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

* felt the tightness/fatigue in my gastrocs from yesterdays high rep - multi sets. did it again today in the seated sled. prefer to use this instead of a standing-back loaded smith or calf machine. saving the upperback from too much beating. my left VMO yesterday got tender also from supporting all those straight leg calf raise sets.
* no problems with the squats warmups today. legs not tired. post squat jump reps for speed kept low.

Tue - 4:30pm
July 31, 2012

Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10
- 4x45lb+35lb 10,10

* il do the 4plates + 35lb 10x4sets for a few days/weeks while upping my carbs. see if that feeds it more mass. after i get to 5plates, il hold it there and just focus on getting my head supported rows to 2plates x 10reps.
* my squat is holding nicely even at sub 170BW. i will eventually find a way to peak 1-2x/week after the end of next month (to complete my 1-year-daily-squat thing). if everything goes my way, i prefer to rep 425x1 routinely with a 440x1 on strong days - at least 1x a week.

Title: Re: Kingfush
Post by: Kingfish on August 01, 2012, 11:34:13 am
Wed - 7:00am
Aug 1, 2012

Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10,10

* calves are taking all the creatine.. completed the 40total reps with decent holds on the top ROMs on calf raises. stopped the squat at 385 again and will get the 400 this afternoon. might also go for 5x45lb 8x5sets on the calf work.
* its either the calf volumes or just me losing some BW. i'm at a wet BW again of 168lbs after the workout. i might be breaking sub 165lb dry weight if i don't eat more to compensate for the added volumes of calf work and the heavier head-supported barbell rows.

---------------------------------------------------------------------------------------

Wed - 5:00pm
Aug 1, 2012

Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled - straight leg - paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

* this is more like it. calves still strong and the squat warmups did not give me any problem. after this strong post workout food again, i might be lifting again sometime ~ midnight during my lunch break. either the first lift for tmrw or the 3rd for today.

---------------------------------------------------------------------------------------


Wed - 11:30pm
Aug 1, 2012

Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10
- 5x45lb x10

* lifted for the third time today. felt strong. must be the extra carbs. bumped up rice serving from 1/2 to 1 cup a meal post workout. no sleep in between lifts but definitely strong enough for 425x1. i guess diet fluctuations matter a bit when you are this thin.
Title: Re: Kingfush
Post by: Kingfish on August 02, 2012, 08:55:17 pm
^ you don't have to force a pattern but eventually your body will go into a rhythm by itself.

Thur - 4:30pm
Aug 2, 2012

Week 11 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 5x45lb 10,10,10,10

* almost 17 hr gap from the previous workout. got 405 and happy with it. form not too smooth but it still worked. not much problem today.


Title: Re: Kingfush
Post by: Kingfish on August 03, 2012, 05:44:22 am
Fri - 1:00am
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

- was still able to get my top set without any problems coming from a 4:30pm lift with no sleep/nap between the workout.
- the previous workout coming from almost 17hrs gap ( wed11:30pm- thur 4:30pm the following day) was alright. i did 3x lift last wed and decided to get some more recovery time. the top set of 405 went up without problems too.
- calf work is surprisingly easy. need to figure out if controlled repping 6-8plates on that seated calf machine is even realistic. don't want to tear something there just to look cool. calfs now almost 16" shredded. lol

-------------------------------------------------------------------------------------------------

Fri - 8:30am
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

-------------------------------------------------------------------------------------------------

Fri - 4:30pm
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

- skipped the calf work on the midday workout. did 3x again today. i'm enjoying this higher cab intakes. feels like my muscles have more mass to it.
- calf work is still looking good. really focusing on the seated bent knee variation until i figure out how to perform straight knee - gastroc focused too without tiring my VMO/quads too much. might use some form of knee brace or wrap.. don't know yet.

-------------------------------------------------------------------------------------------------

Fri - 10:30pm
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

* skipped the calf work. might be overtraining these small muscles. quads can take the 400s 4x/day i guess. nothings breaking and i'm getting better appetite after lifting. did a very quick lift before lunch.

Title: Re: Kingfush
Post by: Kingfish on August 04, 2012, 12:27:21 pm
Sat - 8:00am
Aug 4, 2012

Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

----------------------------------------------------------------------------------------

Sat - 4:30pm
Aug 4, 2012

Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* calves not very strong. reps 9-10 gave me a hard time. had to let the machine drop at the final rep to not stress the back pulling the handle to raise it so i can re-set the weights.
* strong post workout meal and lift again ~ midnight-ish after i feel fresh again.
Title: Re: Kingfush
Post by: Kingfish on August 05, 2012, 12:57:14 pm
Sun - 8:30am
Aug 5, 2012

Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

---------------------------------------------------------------------------------------------------

Sun - 5:00pm
Aug 5, 2012

Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* legs are tired. time to take it easy (no more 3-4x / day squat).. a couple of days of just 2x with good food should get me back on track.
* calf work is alright. did not get top ROM at rep 10 at some sets and had to drop the machine again to take the weights off.  
Title: Re: Kingfush
Post by: piR on August 06, 2012, 01:56:11 am
good god.. I just saw your 405 atg squat with a pause, omg. and i see you hit 515x2, do you have a video to that?

blah, dude.. you put my stats to shame.
Title: Re: Kingfush
Post by: Kingfish on August 06, 2012, 12:09:56 pm
^ the 515x2 was the heaviest partial reps i did at one point. have vid but no point in showing partials squats IMO - everybody can do them heavy anyway.

Mon - 8:00am
Aug 6, 2012

Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* legs feeling recovered now. 405 did not give me any problems.

---------------------------------------------------------------------------------------------------


Mon - 7:00pm
Aug 6, 2012

Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* was surprisingly very strong. would have gotten a strict 425x1.  the calf raises were also a lot easier. might add another 10lbs soon.

my romaleos 2 volt are here - the 2012 olympic version. used them today and felt good. a lot lighter and felt thinner than the romaleos 1, but not as thin as my Ironworks 2. i like them all.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo47.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/photo46.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/photo45.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/photo43.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/photo48.jpg)
Title: Re: Kingfush
Post by: piR on August 06, 2012, 03:06:06 pm
^ the 515x2 was the heaviest partial reps i did at one point. have vid but no point in showing partials squats IMO - everybody can do them heavy anyway.


oh, i assumed 90 = parallel.

i asked vag the same question a couple weeks ago, but how do your joints, etc feel training with such heavy weights and a high intensity?
Title: Re: Kingfush
Post by: Kingfish on August 07, 2012, 12:41:21 am

oh, i assumed 90 = parallel.

i asked vag the same question a couple weeks ago, but how do your joints, etc feel training with such heavy weights and a high intensity?

my joints are doing just fine. no injury or any near-injury incidents even with 1-3x/day squats with 400lbs+. did 4x squats in a day also the other day and same thing. just a little muscular fatigue but thats about it. less than a couple of weeks to go and the end of this month marks my 1-year every day squat routine.

this is the advantage of the paused rep squats. it saves the joints. muscles take the beating. it also trains you to be very explosive at the start of the movement, otherwise the bar will tell you it doesn't want to go all the way up.





Title: Re: Kingfush
Post by: Kingfish on August 07, 2012, 11:47:11 am
Tue - 7:00am
Aug 7, 2012

Week 11 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

-----------------------------------------------------------------------------------------

Tue - 5:00pm
Aug 7, 2012

Week 11 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10


Title: Re: Kingfush
Post by: Kingfish on August 08, 2012, 07:37:32 am
Wed - 3:30am
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,16

* the 5plate calf raises x10 is not cutting it anymore. didn't feel like adding more weight and look ugly with a small 10lb plate in there.. il go for 16x4 before i add another 15-25lb and go down to x8 again.
* been doing standing single arm low cable row x10reps for good volume/bloodflow aiding my heavy head supported curl-bar BB rows at home. i like the effects of the standing rows - my other hand braced again a support (and feet planted solid) to really focus on pulling with the elbow, holding the top contraction and really letting the bottom ROM pull everything to near max ROM. the cable is set to lowest postion and makes a near 45deg. basically the same as a single arm dumbell row but instead of resting on a flat bench, you rest on a 45 deg bench with the resistance pulling from a 45 deg angle (instead of 90 deg down gravity with DB)
* i suck on the grip. my grip goes out near the 10th rep using 160lb (full stack is 200). these are controlled rows with top/bottom holds too.
* so i don't look like a turtle too much with a very big back, i do sets of x20 BW dips. thats all the chest i'm going to get. can't have too much back, but still need some form of muscle balance. lol

-------------------------------------------------------------------------------------

Wed - 5:30pm
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
Title: Re: Kingfush
Post by: Kingfish on August 09, 2012, 08:59:24 am
Thur - 4:30am
Aug 9, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* that x16 on the seated calf raise must be a one-time fluke. i had no idea how i got pass 10 reps with the holds on that one because i'm barely getting the 10th rep holds this time. must have been the 16x4 gastroc work on the previous workout.

---------------------------------------------------------------------------------------------------

Thur - 4:30pm
Aug 9, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* solues work got easy again but decided to keep it at 10reps to get convincingly recovered. will go 12-16reps next time, 4 sets.

---------------------------------------------------------------------------------------------------

Form Check - new shoes. nike romaleos volt - olympic 2012 release

this is my top set of 405. just realized it can be 135-225-315 because the vid is too flat. don't care.
no time to edit. suck it up and watch the whole thing. there is a single rep squat there somewhere.

http://www.youtube.com/watch?v=m7gI2-usvio

vid also of my back routine - standing single arm low cable row. this +  curl bar head supported rows at home. the more back the better.

standing single arm low cable row

http://www.youtube.com/watch?v=cG77OBX-xRw
Title: Re: Kingfush
Post by: Raptor on August 09, 2012, 10:32:02 am
I also started to do one-arm cable rows but seated.
Title: Re: Kingfush
Post by: Kingfish on August 09, 2012, 11:57:24 pm
your knees way in front of your toes, isn't that terrible for the knees?  for me, that would make my knee quite sore/painful after lifting.

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

(http://i14.photobucket.com/albums/a307/robertodimaano/romaleosvolt-3.jpg)

I also started to do one-arm cable rows but seated.

the stabilizing effect of the non-pulling arm allows you to use weights that will give the back muscles some decent resistance.
Title: Re: Kingfush
Post by: scoobychau on August 10, 2012, 05:45:15 am

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

(http://i14.photobucket.com/albums/a307/robertodimaano/romaleosvolt-3.jpg)


That Nike is exoticly nice, where did u get them? must be expensive eh
Title: Re: Kingfush
Post by: Kingfish on August 10, 2012, 06:13:31 am
That Nike is exoticly nice, where did u get them? must be expensive eh

thanks. i got mine shipped from roguefitness.com for $189.
Title: Re: Kingfush
Post by: Kingfish on August 10, 2012, 09:16:22 pm
Fri - 4:30pm
Aug 10, 2012

Week 12 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,16,16

BW Dips
- 30,30

* will only lift 1x today due to work schedule. soleus getting strong again. will bring lifting gear to work just in case i have some time before mid-night lunch. probably skip it today.
* will log the BW dips just to make sure i don't over do it again and break something like a few months back (may 2012) - some small right inner pectoral muscle got strained because i did a full ROM with a bit of speed IMO while i was still cold + the repetitiveness of 30x2 most of the time.
* my one hand standing low cable row is now at 160lb x10. +40 more and i'll max the stack. probably just go for reps on this one while going heavier on my head supported curl bar rows. grip still sucks but don't want to use the straps. can't have too much forearms too - i do my curl bar rows with an open thumb for more forearms. sometimes, i do the warmups with partially opened grip. those really get my forearms boss.

---------------------------------------------------------------------------------------

Fri - 11:30pm
Aug 10, 2012

Week 12 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,16,16

BW Dips
- 20,20

* no sleep, no strong diet. 385 was easy. lost interest in the 405 after the standing with the weight part did not feel solid. not enough stomach mass to keep everything solid. too empty but can't eat too much post workout today because of possible food induced sleep when im about to start work.
Title: Re: Kingfush
Post by: ruso15 on August 10, 2012, 10:22:38 pm
How have you dealed with the eggs on your spine produced by squating?
Title: Re: Kingfush
Post by: Kingfish on August 11, 2012, 06:29:49 pm
How have you dealed with the eggs on your spine produced by squating?

 :uhhhfacepalm:

even with a compression shirt + sweats on, the knurling on the bar will always leave a mark on my back. i'm filing the thing and applying some moisturizers. helps a bit but the only way to really take it out is to stop squatting too frequently - not going to happen.

Sat - 2:00pm
Aug 12, 2012

Week 12 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 12,12,16,16

BW Dips
- 30,20

* strong again after some sleep from 8:30-1:30pm, not the best sleep but worked. diet still a bit lagging but about to change now with this strong post workout meal.
* will now get fancy with the solues work. will start to waveload between 4|5 plates to really get good top ROM contractions/holds with the lighter weight. use the top heavy set to potentiate..etc.. the works.

-------------------------------------------------------------------------------------------------

Sat - 8:00pm
Aug 12, 2012

Week 12 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,+1]
- 345x4


Daily Calf work Gastrocs- 45 Deg Leg Press paused reps top/bottom holds
- 8x45lb x10
- 10x45lb x10
- 12x45lb 10,10,10,10

Daily BW Dips
- 20

* some gpp work with the leg press calf work. will mix it up a bit. might need more gastrocs now since the solues got plenty of work already.
* squat top set at 385. did not feel very strong. got my 405 this morning so that took care of it for today. did a back of 345x4 just to see if i still got some form of endurance in my legs. no problems with the 345s. felt light on the back and legs but at paused rep 4, i can tell that the lowerback starts to get challenged to maintain my upright torso.
Title: Re: Kingfush
Post by: Kingfish on August 12, 2012, 12:40:20 pm
Sun - 8:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|10

BW Dips
- 30,20

* that straight knee gastrocs calf work seems like a good idea yesterday but it killed my lower quads even just as stabilizers. i got good sleep and everything else but i only made it to 385. now i have another 8-10hrs to get my act together and get 405 later.
* waveloaded the 4th set of soleus work and it felt great. after 16 reps of 5x45lb, took 1 plate out and did another 10 reps. load felt like air.
* i will just go with what worked for my calfs all these past few weeks - moderate/heavy bent knee soleus work + high rep BWx40 reps standing calf raises at home, multi reps. that combo should work for now while maintaining my 2x/day daily calf work.
* i like these heavy/light combos.. i have a bunch of them.
- high rep cable rows.heavy curl bar head supported rows + 20-30BW dips
- heavy full squats + light goodmornings.backextensions.GHR whichever feels good at the time

----------------------------------------------------------------------------------------


Sun - 4:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16 (waveloaded on last set)

BW Dips
- 30,20

* feels good when things go as planned. got 405x1. not the easiest but with a convincing hold at the bottom ROM. BW ~ 166-168lb midday.
* my standing low cable single arm rows are now stuck at 180lb because of grip strength. can't go past 6-8reps. 10 possible if i tie myself to the cable but as planned - can't have too much forearms either so i'll suck it up and build this thing too.



Title: Re: Kingfush
Post by: LBSS on August 13, 2012, 11:29:37 am
bit late but by god that 405x1 is a sexy squat.
Title: Re: Kingfush
Post by: Kingfish on August 13, 2012, 12:41:15 pm
bit late but by god that 405x1 is a sexy squat.

its all in the shoes.  :headbang:

Mon - 8:00am
Aug 13, 2012

Week 12 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 30,20

Daily Standing One-Arm Low Cable Row - paused reps top/bottom holds
- 140lb x10
- 160lb x10

* not bad for a morning lift. will log the rows too just to track fatigue in that movement since i do it repetitively now with the dips.

-----------------------------------------------------------------------------------------

Mon - 5:00pm
Aug 13, 2012

Week 12 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 30,20

Daily Standing One-Arm Low Cable Row - paused reps top/bottom holds
- 140lb x10
- 160lb x10

* mirror image of morning lift. was a little stronger but too much sun/heat made it a bit uncomfortable to lift. dips/rows were easy. could have done 30x2 on dips but will keep reps in moderation.

Title: Re: Kingfush
Post by: T0ddday on August 14, 2012, 09:00:43 am
your knees way in front of your toes, isn't that terrible for the knees?  for me, that would make my knee quite sore/painful after lifting.

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

Do you do any direct hamstring work for assistance/prevention of jumpers knee?  Or do you feel just pause squatting is protective enough?
Title: Re: Kingfush
Post by: Kingfish on August 14, 2012, 12:07:14 pm
Do you do any direct hamstring work for assistance/prevention of jumpers knee?  Or do you feel just pause squatting is protective enough?

goodmornings|GHR|backextensions - light-moderate weight, higher reps to complement the full squats.


Tue - 7:00am
Aug 14, 2012

Week 12 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 20,20,20,20

Daily BW Dips
- 30,20

Daily Back Work - DB Rows
- 45lb x10

* legs were strong on the squats, got full hold on the bottom but midway up, upperback did not hold strong. completed the rep but was not happy with the form. last time i felt like this was on 430-440lbs.. not 405. sucks to be twig weak.
* used company gym so i had to make do with what it has.. gastrocs with straight leg 45 deg sled and a set of DB rows for the back. just enough reps to get blood going in there - after an ugly squat rep, i don't feel like beating it up some more.

------------------------------------------------------------------

Tue - 5:00pm
Aug 14, 2012

Week 12 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x6

* lower back still a bit stiff. not from the workout.. realized that before my morning lift, i was a bit out of shape when i woke up in bed. a miss-placed pillow incident. did not stop me from getting a convincing 405x1 this afternoon. nice. more time to recovery now.
* soleus calf work will be on maintenance at 5x45 x16 reps for a few more weeks. need some form of recovery workouts before i go for 6 plates next cycle.
* i'm beginning to feel how a the donkey type 45 deg sled really hits the gastrocs.. it puts the hamstrings in a flex position and really forces the gastrocs to fire - at leats thats how it felt.
Title: Re: Kingfush
Post by: Kingfish on August 15, 2012, 12:02:47 pm
Wed - 7:00am
Aug 15, 2012

Week 12 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 140lb x10
- 160lb x10

* all healthy again. no more strain on the lower back. next time pillow falls off bed.. don't be too lazy and pick it up. it will screw you up even in very little ways. lol
* dips getting very easy so fast. i was able to do 10+ reps with 2x45lb loaded dips years ago.
* this afternoon will be a little different if i wake up strong. will start to add 345 (75%RM) as a back off set. work week (wed-sat) night is coming so i might not be able to lift 2x/day easily.  

-------------------------------------------------------------------

Wed - 4:00Pm
Aug 15, 2012

Week 12 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x6
- 200lb x4

* felt really good with the single arm cable rows. my supporting arm and pulling arm felt really connected. pulling with one arm and really feeling the weight  on the extended supporting arm.
* no support pins again on the squats. did not bother.
Title: Re: Kingfush
Post by: Kingfish on August 16, 2012, 06:12:39 am
Thur - 2:00am
Aug 16, 2012

Week  1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 12|16, 12|16

Daily BW Dips
- saved for PM workout

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10

* no sleep between this lift and the previous. no strong meal too due to work. just enough post workout food a while ago to not get hungry but no serious protein overload to avoid food induced sleepyness at work. sucks. 405 was heavy again. add the fatigue of the 180-200lb cable rows too.
* skipped the dips to save time. did the waveloaded calf raises too. i did the lift at lunch break so i had to be quick with this.  the 160lb cable rows felt good. i just did not have enough total body recovery to pause rep 405x1 at this time. will do it later.
* called this last 2 week routine - squats leading to my 1 year marathon finish line. will rep 345s (75%RM) most likely as backup after that. i've been planning that for a while but just did not believe i can recover from it on a daily basis.

-----------------------------------------------------------------

Thur - 4:00pm
Aug 16, 2012

Week  1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb x16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* its about time for some form of deload anyway.. sucks. not enough sleep and food. 385 was strong but the 405 would be very heavy at this workday workout. at least my dips and rows are still improving.
* non-405 could also be from the waveloaded calf raises i did the previous workout.. those are 12+16 continuous reps with 5|4 plates. i felt the calves a bit tight but i feel this most of the time of i didn't make anything of it. 
Title: Re: Kingfush
Post by: Kingfish on August 17, 2012, 11:32:47 pm
Fri - 6:30am
Aug 17, 2012

Week  1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 20,20,20,20

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 60lb x10
- 70lb x10 (max weight)

* squat still sucks. lack of complete sleep. no amount of high protein diet is going to get me strong with this kind of recovery. a straight 4-5hrs sleep withth good food is always a sure 405. if i lack on either one, its not going to happen.
* used the company gym so i had to do my rows on a cable xover machine.. fancy but it did the job. if i get my back stronger, this machine is not going to cut it on low rep/high weight loading, as i am already maxd out on the resistance. i can aim for 16-20reps + waveloaded to -20/-40lb..and rep another 12-16.. that makes this machine still usefull in the long run

----------------------------------------------------------------

Fri - 11:30pm
Aug 17, 2012

Week  1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 75lb 10,10 (max weight)

Daily BW Dips
- 40,20

* got a decent afternoon nap. that took care of the recovery part. skipped the waveloaded calf work as those tire me out. sticked to regular high rep sets.. blasted last set to 20reps.
* used the freemotion cable xover machine again because it felt smoother than the other cable machine. its also about time i took it a bit light/easy on the rows.
Title: Re: Kingfush
Post by: Kingfish on August 18, 2012, 12:39:30 pm
Sat - 7:30am
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 65lb x10
- 75lb 10,10 (max weight)

* i got it going again on the squats after 3 consecutive 385s, including 1 day without even getting my 405. felt bad but can't expect too much if i don't give myself enough sleep/food.
* its been already a few weeks of doing these cable rows and for some reason, the movement still feels awkward. i might need to get my cadence a little faster to make the movement feel more natural.. like a chin-up.

-----------------------------------------------------------------

Sat - 4:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* legs were strong in the paused squats but at 405 midway up, i can feel my mid-upper back giving in a bit. might be getting too much fatigue from the rows.
* 3rd set of soleus got to 20reps also.
* played a bit with the tempo of the rows. paused reps every 2 reps now. IMO, i did a lot of paused reps/holds as GPP already. time to rock the reps. felt good.. saved the forearms some beating this way as the set finished a lot faster.
Title: Re: Kingfush
Post by: Kingfish on August 19, 2012, 09:58:15 pm
Sun - 5:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* too much sleep after work + ~25hrs after the last workout. form is not very smooth. 385 was strict but did not feel smooth enough to really get the explosive concentric. stopped at 385. will lift again in a few hours.

----------------------------------------------------------------

Sun - 11:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20
- 5x45lb +25lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not recovered enough for the paused 405. the 13hr x4 night work week did some damage. i pushed myself too much anyway expecting to lift 2x / day on a work night.


Title: Re: Kingfush
Post by: vag on August 20, 2012, 05:18:17 am
lol 25 hrs of sleep?  that's a hibernation!

* too much sleep after work + ~25hrs after the last workout.

That is : too much sleep AND(+) about(~) 25 hours after the last workout.
Stating 2 different facts that combined they negatively affected his session.
Title: Re: Kingfush
Post by: Kingfish on August 20, 2012, 06:00:13 am
lol 25 hrs of sleep?  that's a hibernation!

* too much sleep after work + ~25hrs after the last workout.

That is : too much sleep AND(+) about(~) 25 hours after the last workout.
Stating 2 different facts that combined they negatively affected his session.

thank you.

and for me, too much sleep is ~5hrs. usual is 3.5-4.5hr 2x per day + some naps here and there.

Mon - 8:00am
Aug 20, 2012

Week  1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb+25lb 10,10,10
- 5x45lb+35lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not very strong for the 405. 385 was still not very easy. needed a very explosive 385 before i go 405s.
* calf work now at 5x45lb + 1x35lb. will use 6x45lb soon and stay in the 8-10reps until i get to 16-20reps with that again.

----------------------------------------------------------------

Mon - 4:30pm
Aug 20, 2012

Week  1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x10
- 5x45lb+35lb 10,10,10
- 6x45lb x8

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
- skipped. gym to busy.

* recovered now for the 405s again. calf work still improving and last measurement this morning - a little over 16" now.
Title: Re: Kingfush
Post by: Kingfish on August 21, 2012, 11:49:14 am
Tue - 7:00am
Aug 21, 2012

Week  1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 80lb x10
- 100lb x10
- 140lb x4

* not very strong this morning. could have gotten better diet. wet BW ~ 168. i need to maintain a wet BW of 170ish. being too dry is tiring.

----------------------------------------------------------------

Tue - 4:30pm
Aug 21, 2012

Week  1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 140lb x10

* back to strong again. feeling good too with the rows. getting to decent weights with higher reps without taxing the lowerback. bracing with the non-pulling hand + the leading leg make this work.
* BW at 168ish. will aim for some caloric surplus and get myself to 170dry/174wet. that way, 200kg is within reach.
Title: Re: Kingfush
Post by: Kingfish on August 22, 2012, 12:06:51 pm
Wed - 7:30am
Aug 22, 2012

Week  1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10
- 200lb 4,4

* will lower the reps now with the rows, add more sets and focus on higher tonnage. starting it slowing.

-----------------------------------------------------------------

Wed - 4:30am
Aug 22, 2012

Week  1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x4
- 200lb 2,4,4

* start of work night today. wed-fri nights for a short week this week. i was my usual strong today for my high 160s BW. 405x1 without the safety pins again for some motivation.

Title: Re: Kingfush
Post by: Kingfish on August 23, 2012, 12:34:02 pm
Thur - 8:00am
Aug 23, 2012

Week  2 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 140lb x10
- 160lb 10,10

* no sleep between this and yesterday's 4:30pm workout. not feeling weak, but definitely in need of some good sleep. 385 was not heavy and went up surprisingly explosive. could have gotten 405. no point in pushing too much without any good recovery. my diet was strong lately. added more eggs. 10+ eggs per day again. did this workout after my 13hr work night to make sure i don't lift later this afternoon with very fresh legs but no coordination.

----------------------------------------------------------------

Thur - 4:30pm
Aug 23, 2012

Week  2 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - adjusted for pulley system
- 70lb x10
- 75lb x10
- 60lb 16,16
- 75lb x10

* paused 405 was explosive but midway up, my mid/upperback was not very solid. fatigue from lack of complete sleep / change of sleep pattern is setting in again. no amount of good diet is alone is going to offset that. no need to over stimulant.. il just cruise in these next 1-2 days.
* rows still feeling good. i like the way my back just feels wrecked afterwards. i can feel all the spasms in there. mid to high reps / 10-20 reps feels perfect.
Title: Re: Kingfush
Post by: Kingfish on August 24, 2012, 06:18:35 am
going out to espetus for an all-you-can eat brazillian buffet again. started fasting for it, ~ 3 meals leading to the dinner. no solid food.. just casein shakes and some preworkout caffeines. will consume ~ 80oz+ top sirlion / lamp waveloaded style again. weee :wowthatwasnutswtf:

Fri - 8:00am
Aug 24, 2012

Week  2 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 10,10,10

* felt strong again even with lack of sleep.. and now, no solid food. damn. i might hit a wall somewhere.. 405 was again doable but decided to save it for the afternoon workout after i get some sleep. been awake for 17 hrs already at the start of this mornings 8am workout.
* all row weights using the cable resistance is now adjusted for the pulleys.. the effective resistance i'm maxd at today with the xover machine is 75lbs. the other one with the max 200lb is 100lb effective.

----------------------------------------------------------------

Fri - 4:00pm
Aug 24, 2012

Week  2 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 16,16,8

* not surprised that the 385 felt heavier than usual. no plans of doing 405 anyway. caloric deficit from the last 3 meals ~200-400kcal against my usual 700-800ish.. will all equalize and overshoot in a few hours... can't wait.
* back work still doing well. aiming for 40 total reps per workout.
Title: Re: Kingfush
Post by: entropy on August 24, 2012, 06:34:01 am
going out to espetus for an all-you-can eat brazillian buffet again. started fasting for it, ~ 3 meals leading to the dinner. no solid food.. just casein shakes and some preworkout caffeines. will consume ~ 80oz+ top sirlion / lamp waveloaded style again. weee :wowthatwasnutswtf:

Sounds amazing. Enjoy that bro!
Title: Re: Kingfush
Post by: Kingfish on August 25, 2012, 09:42:53 pm
^ fasting was worth it. can post pics but it looks more like a feeding than dining because its just a combo of pinkish meat in my plate. no vegetables..just 3/4 plate full of top sirloin and the 1/4 with leg of lamb. repeat 6x.. win

here it is..
(http://i14.photobucket.com/albums/a307/robertodimaano/photo52.jpg)

Sat - 4:00pm
Aug 25, 2012

Week  2 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 8,8,8,
- 80lb 8,8
- 90lb x4
- 100lb x2

* 3 straight nights of only 4.5-5.5 hr sleep. even my 300g + of protein did not make that much of a difference. 385 was it for today. will definitely get better sleep now and back to 405 tmrw.
* did high sets of back work because i was doing them alternating with the calf raise sets.
Title: Re: Kingfush
Post by: Kingfish on August 26, 2012, 01:25:47 pm
Sun - 8:00am
Aug 26, 2012

Week  2 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10
- 6x45lb +25lb x2

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 80lb 8,8
- 90lb x8
- 100lb 8,8

* feeling a bit stronger but still haven't completely recovered from the sleep deprived workweek. calf raises were getting easier even at 6 plates. max on machine is 8plates. will aim for it. tried 6 plates +25lb after the 10x4sets and the +25 felt like a ton. lol
* daily back work also improving. might use straps at some point so i can continue with the reps after my grip gives out.

-----------------------------------------------------------------------

Sun - 5:00pm
Aug 26, 2012

Week  2 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10
- 6x45lb +25lb 2,1

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 90lb x8
- 100lb 8,8
Low Pull
- 75lb 10,20

* getting stronger but not there yet. 385x1 for today again. 4th weak lift. after this 1-year daily squat finishes at the 31st, i have a good idea how to maintain yet get a higher peak.. il go 225-275-315-345-365-385 on maintenance, 365 max on sleep deprived days.. and overshoot 1-2x/weel with 425-440.. that should work. il go a couple of days at 385s just to get rid of some fatigue i accumulated.
* did the 6x45lb +25lb again and at the 2nd cluster.. after first rep.. the machine appears to be stuck.. lol. i did not move up at all from the resting spot. tells me that a 8x45lb goal is probably a very long term one.


16" now..can't get too much calves :headbang:
(http://i14.photobucket.com/albums/a307/robertodimaano/photo55.jpg)
 
Title: Re: Kingfush
Post by: MattA on August 26, 2012, 03:24:14 pm
you are one vascular mofo, nice job.
Title: Re: Kingfush
Post by: Kingfish on August 27, 2012, 11:56:21 am
you are one vascular mofo, nice job.

thanks man. blood pipes really get boss after 10x4sets of heavy calf work.

Mon - 7:00am
Aug 27, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb 10,10,10,10,10
Mid Pull
- 100lb x10

* should be completely recovered this afternoon. i was already feeling normal this morning but will wait it out until later to make sure i don't push too much too soon. 385 was easy.
* outer part of feet strained a bit from attempting that 6plates +25lb and it not moving.. not broken enough to stop me from doing calf raises today.. but definitely telling me not to go add 25lb yet.

----------------------------------------------------------------

Mon - 4:30pm
Aug 27, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb x10
Mid Pull
- 100lb x10

* back to 405 top single. it was a routine lift. took it easy on the other exercises. mid back starting to feel annoyingly sore, specially the rear delts. my outer foot is also getting beat. might as well cut the set on the dips but those are not giving me any trouble.

3 days to go and i will finish what i started last aug 31, 2011..  :headbang:
Title: Re: Kingfush
Post by: Kingfish on August 28, 2012, 11:57:56 am
2 days to go and i will finish what i started last aug 30, 2011..

Tue - 7:00am
Aug 28, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb x10
Mid Pull
- 100lb 10,10

* did not have a convincing 385x1 concentric coming from the full pause. would probably get 405 with a lot more effort than usual. saved it for later.
* outside area of upper feet really getting beat from the calf raises. no pain in walking or during the exercise, but i can feel the ligaments connecting to the small toes are strained a bit.

-------------------------------------------------------

Tue - 4:30pm
Aug 28, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise - Smith Machine - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 50

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb 10,10
Mid Pull
- 100lb 10,10

* used straps on the 2nd set of 100lb rows. i was really emphasizing the holds at max ROMs as my grip is not an issue anymore. my shoulders/back is not going to be comfortable later.
* skipped the seated calf raises - foot is getting beat. used the smith machine and it appears to be a good alternative. 405 10x4sets as GPP for the gastrocs in that exercise is a good weight. did not have any problems pausing at the top and bottom ROM. could have gone 16-20reps with 405.. stopped at 405x10 for now until i get adapted to it. will skip seated calf raise until the strain in my feet have healed.
Title: Re: Kingfush
Post by: Raptor on August 28, 2012, 12:41:19 pm
Daily BW Dips
- 40,20

You actually do a set of 40 dips?
Title: Re: Kingfush
Post by: Kingfish on August 28, 2012, 10:14:36 pm
Daily BW Dips
- 40,20

You actually do a set of 40 dips?

i did 50BW Dips this afternoon to see what rep do i start to feel some decent resistance. 30-40rep is a good time to stop so i can continue doing 100total reps a day and not feel tired.

if you can't do a decent amount of BW dips.. you need to step up your GPP.. these are basic compound movements any healthy person should be able to do well with a few weeks of practice.



Title: Re: Kingfush
Post by: Raptor on August 29, 2012, 03:02:03 am
Yeah but what do 40 reps of that per set do for you? That's the question. Sure it's an expression of your strength levels etc, but as a training effect... why would you do it?
Title: Re: Kingfush
Post by: Kingfish on August 29, 2012, 12:24:55 pm
1 days to go and i will finish what i started last aug 30, 2011..

Wed - 7:00am
Aug 29, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 40,20 (doing dips for muscle balance.. its my only upperbody push at this time)

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10,10,10

* did not get as much sleep as i wanted. was not weak but did not have it to push for an easy 405x1. il make it but il hate myself for using too much effort.
* skipped the low rows and just went all mid pulls with straps. back/shoulders surprisingly did not get very sore so i blasted it again.
* calf raises with 405s feeling good. i can hit top ROM smoother today. a few more days with this and ill go 20reps with the same weight.

----------------------------------------------------------------

Wed - 4:30pm
Aug 29, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 20,20,20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* legs were strong on the 405. very explosive from the pause, but the mid-upperback did not hold its own. must be the multiple rows i've been doing with 100lb - which not very light too. made the top pause rep harder than it really is.
* BW dips now tiring a bit. will reduce reps.
* smith calf raises with 405x20 did not give me too much trouble. i prefer the full stretch using the 45deg donkey sled but the load on that little thing is not cutting it (8x45lbmax). i need to spend more time with the smith calf raises so that i get to really drill down the form. feels like i can still get some more ROM at the top.
Title: Re: Kingfush
Post by: Kingfish on August 30, 2012, 01:24:41 pm
Completed 1 Year Daily Squats - Started Aug 30,2011 - Aug 30,2012 :headbang:

Thur - 8:30am
Aug 30, 2012

Week  2 of 2 Day 6 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Week 1 Daily Calf Raise Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- skipped

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb x10

* i will complete todays 1 year daily squat with a 405x1 later. the 385x1 this morning was easier than normal and any other day, i would have gone 405 after an explosive concentric like this. want to make sure i get the rep so skipped for the afternoon.
* the 405x20 calf raises got a lot more comfortable. pointing my toes very slightly outwards gave me a lot better ROM. i might need to add more weight sooner. 495 is doable. i can feel some calf muscle behind the knees getting sort of bloated too - something i didn't feel while using the seated calf raise.

----------------------------------------------------------------

Thur - 4:30am
Aug 30, 2012

Week  2 of 2 Day 6 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Week 1 Daily Calf Raise Smith - paused reps top/bottom holds
- 405lb x20
- 495lb 10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x10
Mid Pull
- 100lb x10

* as LBSS observed, yesterday was my 1 year completion date anyway.. damn i messed it up today. my legs were very strong but apparently, those high rep heavy smith machine calf raises are tiring my torso stabilizing muscles. i exploded up to 1/2 way up on the 405 paused rep and then the ugly happened - my midback ran out of juice.. it bent and i had no choice but to go back down.. not worth fighting for a non-PR weight anyway.. sucks.
* smith calf raises now at 495x10. 495x20 is not looking impossible as the x10 were still not very heavy. 585x10 seems like a good goal.


Title: Re: Kingfush
Post by: LBSS on August 30, 2012, 01:43:07 pm
not to nitpick, but you completed the year yesterday.

seriously, though, amazing work.
Title: Re: Kingfush
Post by: Kingfish on August 30, 2012, 01:58:24 pm
not to nitpick, but you completed the year yesterday.

seriously, though, amazing work.

 :wowthatwasnutswtf:

lol.. thanks man

FYI - i did not take anything other than creatine, whey and lots of caffeine.. my BP is too low anyway to be asked if i take PEDs/AAS.

yes, there are better training routines to progress in the squat. i did this very high frequency squat (lifted at least 1x/day, average 2x and also spent days doing 3-4x /day using an average of 385-405-425s) because it made lifting a high percentage of my BW easier. i did not fail a single paused rep of 2.25BW. once you have the muscle mass, the skill of lifting heavy needs a lot of practice.. something that worked well using this daily thing.

all these daily lifts were using a pause rep. muscles recover a lot faster than ligaments. i did daily lifting on a non-pause style at one point and had to deload quickly due to the wear and tear. also goes to show how "tiring" jump training is.. doing too much jumps will get you injured easily.

i did not improve on the weight on the bar.. in fact, i was already in the repeatable 425-435 with 440-445 peak paused reps last year. the progress i made was being withing the 400s while leaning out to a peak 166 dry weight, averaging 168-170, 172-174wet weight. 



Title: Re: Kingfush
Post by: Raptor on August 30, 2012, 02:03:54 pm
Wait... you just completed a year of daily squatting?

It was like yesterday when you said you were starting this journey... it couldn't have passed this quickly wtf
Title: Re: Kingfush
Post by: Kingfish on August 30, 2012, 02:06:45 pm
Wait... you just completed a year of daily squatting?

It was like yesterday when you said you were starting this journey... it couldn't have passed this quickly wtf

i already did 1 year of squatting before you make up your mind to low or high bar.. :P
Title: Re: Kingfush
Post by: Raptor on August 30, 2012, 02:14:04 pm
Haha, right.

And did this year help you? What was the point of this? (strength increase, strength maintenance while cutting down fat/bodyweight etc)
Title: Re: Kingfush
Post by: LBSS on August 30, 2012, 04:13:00 pm
Haha, right.

And did this year help you? What was the point of this? (strength increase, strength maintenance while cutting down fat/bodyweight etc)



i did not improve on the weight on the bar.. in fact, i was already in the repeatable 425-435 with 440-445 peak paused reps last year. the progress i made was being withing the 400s while leaning out to a peak 166 dry weight, averaging 168-170, 172-174wet weight. 




Title: Re: Kingfush
Post by: Raptor on August 30, 2012, 04:20:52 pm
Quotes are nonsensical they have nothing to do with this bullshit.


So let me get this straight... relatively speaking (max strength/bodyweight), what exactly happened?

You said you were doing 445 max last year at what weight?  And you're at ~400 at 170 now?
Title: Re: Kingfush
Post by: Kingfish on September 01, 2012, 12:57:46 am
Fri - 9:30am
Aug 31, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365+1] (back was jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 5x45lb x10
- 6x45lb x10
- 7x45lb x10
- 8x45lb x10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x10
Mid Pull
- 100lb x10

* not doing these heavy 495x10 calf raises on the smith with these much volume. will use the leg press on heavy volume sets for the calf from now. will use smith once in a while to prime the back muscles using 495s but definitely with a lot less volume. the 385x1 i attempted this morning felt very easy while i was pushing it up from the concentric pause, but midway up - i had to dump the bar.

----------------------------------------------------------------

Fri - 5:00pm
Aug 31, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x10
- 7x45lb 20,20,20,20

Daily BW Dips
- skipped

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- skipped

* back felt a lot better but still tight. legs were already 405+ strong but can't do anything heavier at this time.
* calfs feeling bloated and big right now. rows also feeling good. i like the strap.


Title: Re: Kingfush
Post by: Kingfish on September 01, 2012, 02:20:40 pm
Sat - 9:00am
Sept 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365+1] (back still jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- skipped

* back still not recovered from the heavy 495s i overdid a few days back. leg press calf raises feeling more comfortable. will go x20 reps also on the rows at some point soon.
* dips were strong and had to keep it at x40 rep max. don't want to get too much chest. just doing these for some form of muscle balance with all the pulling i've been doing with the rows. prefer to just get the triceps involved by trying to stay as vertical as i can on each rep.

----------------------------------------------------------------

Sat - 4:00pm
Sept 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] (back still jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20
- 6x45lb x10 (trying to see if top ROM on the 7x45lb is not maxd.. its maxd)

Daily BW Dips
- skipped

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- skipped

* back recovery doing better. still not there at 405x1. calf raises doing well. only way to really get a good squeeze and feel that i'm getting to the maxd top ROM is to do them BW with x50 reps. did BWs at the end of workout. might consider doing a burnout x50 BW after the heavy leg press calf raises.
Title: Re: Kingfush
Post by: Raptor on September 01, 2012, 03:35:35 pm
I'm having balance issues when doing barbell calf raises ... it's pretty hard to really focus on squeezing with the calves when you need to balance badly - and I am wondering - how well do the leg press calf raises work for you vs. barbell calf raises? Do you have better rom or bigger fatigue etc?

Because I think of incorporating them into my program too if you're satisfied with them.
Title: Re: Kingfush
Post by: Kingfish on September 02, 2012, 09:30:52 pm
Sun - 4:00pm
Sept 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][345,365+1]

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* goal til end of year is to get 200kg again.. thats 440@170BW. 2.6BW paused rep. its not a PR goal..just something id like to get back too. something along the lines of lance's reply. will not 'squat' daily.. lowerback is now all right.
* i noticed from my 440-445lb paused reps squat vid that the full depth is not really there, compared to how i really do a strict pause right now.. if i get the same strict full squat pause even with the same 440lb, its still a big progress as i am able to use really strict form on max weight.

------------------------------------------------------------------

Sun - 10:30pm
Sept 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* took me longer to load and setup the rack than to do my 7-rep dynamic warm-up. will go caloric excess this dinner.
* i ate bear also. bear. black bear. lolz. co-worker brought some from a hunting trip (self defense thing he said).
Title: Re: Kingfush
Post by: Kingfish on September 03, 2012, 12:04:06 pm
Mon - 7:30am
Sept 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- 100lb x0

* felt very strong this morning. must be the bear. will get some good sleep time, lift heavier later and go grill some steak. or more bear.
* the bottom of my feet is getting really beat with the calf work. i really have to focus on pushing evenly. IMO - i overdo and look for highest top ROM by forcing my outer feet to really tip-toe.. 10+ reps with 7x45lb leg press might be too heavy for a small ligament somewhere in there - right below the pinky toe.
* noticed also that i subconsciously shifted my grip on the rows (w/ straps) to an open/thumbless grip. makes the pulling more comfortable. palms face down at bottom ROM, and points to my face on top ROM. form took care of itself by sheer repetition.. my back is looking overdeveloped compared to my chest... not bad at all.


-------------------------------------------------------------------

Mon - 4:30pm
Sept 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Mid Rep Heavy
- 5x45lb x20
- 6x45lb x20
- 7x45lb 20,20

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb 40,40,40,40
 
Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* changed my mind. will stop at 385 (not 365) on very light squat day . i've never gotten pinned by 385 anyway so thats a good weight to use. ~85%RM. will add 345 in the ramping too. read somewhere also that at 85%RM, most muscle fibers are already recruited anyway.
* since i'm not having much fun at the squat when there is no 400+, decided to focus on calfs instead. i can't get max top ROM on the leg press without straining my feet - decided to use the smith again but with a lot less load. 225s feels ok for x40rep. will build it from there.




Title: Re: Kingfush
Post by: Raptor on September 03, 2012, 02:28:54 pm
How is bear meat? I was told by someone you can't really compare real hunt meat with what you normally get from the store...
Title: Re: Kingfush
Post by: Kingfish on September 04, 2012, 12:05:40 pm
Tue - 7:30am
Sept 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* calfs are taking a lot of punishment but still not getting fatigued to the point of deloading. i'm a lot more careful twisting/rounding my lowerback on the smith machine more than anything. that machine will break you if you are careless or use lousy form.

-------------------------------------------------------------------

Tue - 4:30pm
Sept 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Heavy + Rep Set
[225,275,315+2][365,385,405+1]
- 315 x20 (clustered +4+3+2+1, x2)

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Rest
- 5x45lb x0

Daily BW Dips
Rest
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* slowly adapting to squat volume work. 70%RM ~ 315lb felt like a good starting point. not too heavy for the lowerback. clustered the reps to make sure i don't overexert. i'm also thinking about doing more lowerback/hamstring work while i rest the squats. that will make sure i really don't do too heavy singles on rest days. 225-275-315 might also be enough for coordination work while i add more lowerback work. it might also be as heavy as i can get when i beat the lowerback.
* smith calf raises felt better by really holding the bar and pinning it to by back to make sure i am one with it.. the movement is just too easy to screw up - also, the smith 24hr has is not straight vertical.. tilts a bit.
Title: Re: Kingfush
Post by: Kingfish on September 05, 2012, 01:16:44 pm
Wed - 8:00am
Sept 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 |4|2|4|

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Very High Rep Light
- 225lb 100,100 (clusters of 20, secs rest to reset foot)

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* since my foot is starting to feel strained again from the same spot doing 315 smith calf raises, i lowered the weight to 225s and did more reps. i was stopping for a few seconds just to reset my feet and shake it out a bit.

--------------------------------------------------

Did not really plan on skipping an afternoon workout.. But legs and glutes are beat from the higher rep paused squats with 315s. Surprisingly, calves are still all right and can probably take a few more 100reps..



Title: Re: Kingfush
Post by: Kingfish on September 07, 2012, 12:04:16 am
Thur - 5:00pm
Sept 6, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 +4 +2 +4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 405lb x20
- 225lb x60

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10
Title: Re: Kingfush
Post by: Kingfish on September 07, 2012, 11:16:27 pm
Fri - 5:30pm
Sept 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +3 +2 +3 +2 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x20
- 315lb x40 | 225lb x40 x2 waveload

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb 16 (maxd on other machine.. no 100lb available)

* felt like i could do 405-425 without much effort today on the paused squats. recovery is very strong today even for a work night. i was really planning on stopping at 365 but it just felt too light. same with 385s. but it usually gets exponentially harder at near 400s so i stopped at 385 (2.25BW)
Title: Re: Kingfush
Post by: Kingfish on September 08, 2012, 05:24:51 pm
Sat - 11:30am
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +4+2+4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x10 | 315lb x40 x2 waveloaded
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* sleep deprived from work- slept 8am-10:30am this morning after waking up yesterday 5pm and going to gym/work. not enough fatigue to make the 365 a heavy lift. it was still easy. 385 went up explosively also. the effects of the higher 315 reps must have made my form more efficient. i can tell that my torso stays more upright and im definitely using my quads a lot more to explode from the bottom pause.

------------------------------------------------------------------

Sat - 10:00pm
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Moderate Heavy / High Reps
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 20,10 (narrow shoulder width to emphasize triceps)

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* had some spinach wrapped grilled chicken burrito/black beans/no creams or cheese - at mission for post workout and it gave me too much energy.. had to lift something after a good post lunch nap. i respond well to carb cycling IMO. 
* squat rest day so i stopped again at 385. the 315 is not cutting it anymore. did 345 ~75%RM for some reps.
* the smith calf raises is still going strong. saved my foot the beating and did not use 405s. the 315 hits the spot.
Title: Re: Kingfush
Post by: Kingfish on September 09, 2012, 04:10:04 pm
Sun - 11:00am
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* overslept. caught up from my sleep deprived work week. not yet fully awake. lifts felt all right but did not have enough spark- another 300mg caffeine would have worked but did not feel like pushing too much. might go 385 later and then another 345x10. short time goal is 345x 10s.

------------------------------------------------------------------

Sun - 5:30pm
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps - reset at rep 20, 10-20secs gaps
- 225lb x40
- 315lb x40 x80
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* feeling more comfortable with the 345s. might be time tmrw to go for 400s.
Title: Re: Kingfush
Post by: Kingfish on September 10, 2012, 11:54:55 am
Mon 7:00am
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* feeling strong for a morning workout. calves finally showed signs of fatigue. 315x120 yesterday left some damage. will lift later and if i don't get any weaker, 405x1|345x10-20.

------------------------------------------------------------------

Mon 4:30pm
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Rest
- 225lb x0
- 315lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* calf fatigue now spreading into the rest of the body..lol. even my hamstring is not as solid ~ where the calves and hams connect. not doing very high rep calf raises anytime soon.. need to build up to it in 20s. x80 reps in one shot might be too much too soon.
Title: Re: Kingfush
Post by: Kingfish on September 11, 2012, 12:28:26 pm
Tue 7:00am
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

------------------------------------------------------------------

Tue 4:30pm
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0 skipped

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
Prep work for weighted
- x30 x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

Title: Re: Kingfush
Post by: Kingfish on September 12, 2012, 12:54:44 pm
Tue 7:30am
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10 x10

* will skip this afternoons workout to prepare for the work nights. might lift a bit at lunch break ~ 11:30pm, only if i feel like it. i'm tired. for now.

------------------------------------------------------------------

Tue 5:00pm
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Load - High Reps
- 275lb x40
- 345lb x40 x40
- 275lb x40

Daily BW Dips
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x0

* was more tired than usual this morning after the workout. strong post workout meal and i knocked myself out to sleep for almost 6 hours. woke up very fresh. no way i'm skipping this 2nd workout.
Title: Re: Kingfush
Post by: LBSS on September 13, 2012, 11:58:32 am
that is insane volume.
Title: Re: Kingfush
Post by: Kingfish on September 13, 2012, 09:40:54 pm
^ i mentioned in 1 entry that these calf raises are not 100% straight no-rest sets. i reset for a couple of seconds to make sure i plant my feet properly. i busted some small ligaments on the small toe area when i forced a rep with the wrong footing.

id go 8-8-4 most of the time (i count in doubles, so 16-16-8 reps to reach x40). my emphasis if full ROM on top (and bottom). no point to continue a set if the reps are partials. 10-20secs gap is enough for me to get another set of full top ROM on a paused rep tempo.

Thur 4:30pm
Sept 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

Daily BW Dips
- x20 x10 x10

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10
- 80lb x10

Title: Re: Kingfush
Post by: Kingfish on September 15, 2012, 12:14:29 am
Fri 4:30pm
Sept 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 80lb x10 x10

* my left foot small ligament is fully healed. my mid pulls - rows are not as strong. something in my left rear deltoid is fatigued due to the recent full bottom ROM of dips that i've been doing. i'm not locking at the top, just stopping a bit short of full lock. i really get a good stretch on the tricep, shoudlers and back on the bottom. doing these carefully so i don't wreck my shoudlers.
Title: Re: Kingfush
Post by: Kingfish on September 15, 2012, 09:48:01 pm
Sat 4:30pm
Sept 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40 x40
- 385lb x40
- 405lb x40
- 275lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10
- 80lb x10

* posterior deltoids on left hand still weak. squat loading reduced to compensate for worknight fatigue.
Title: Re: Kingfush
Post by: Kingfish on September 16, 2012, 09:54:40 pm
Sun 4:30pm
Sept 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40
- 405lb x40
- 275lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10
- 80lb x10

* rear delts still beat. calf raise deloaded a bit. will go multi sets again tmrw.
Title: Re: Kingfush
Post by: Kingfish on September 17, 2012, 11:28:37 am
Mon 7:00am
Sept 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 275lb x40
- 365lb x40 x40
- 315lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10 x10

------------------------------------------------------------------

Mon 4:30pm
Sept 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40 x40
- 315lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest, Left Posterior Deltoid tired
- 100lb x0


Title: Re: Kingfush
Post by: entropy on September 17, 2012, 11:30:50 am
Man i'm so jealous how you have reached a point in your training where your strength is good enough and you can afford to specialise training on growing your calves!
Title: Re: Kingfush
Post by: LBSS on September 17, 2012, 11:44:30 am
YOU ARE GETTING WEAK, BRO. WEAK.
Title: Re: Kingfush
Post by: Kingfish on September 17, 2012, 12:06:02 pm
Man i'm so jealous how you have reached a point in your training where your strength is good enough and you can afford to specialise training on growing your calves!

if im not squatting 400s, i might as well calf raise it.. need something to keep me occupied while i give my quads some rest days.
after i stall my calves - which probably won't happen any time soon, ill build more shoulders with the dumbell press. i like those too.


YOU ARE GETTING WEAK, BRO. WEAK.


i'l get my squat strong again.. (200kg) at some point if i feel like getting into the 175-180BW again. i'm liking this twig weight. makes jumping (and landing) a lot easier.

Title: Re: Kingfush
Post by: LBSS on September 17, 2012, 04:23:52 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?
Title: Re: Kingfush
Post by: T0ddday on September 17, 2012, 05:45:07 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

Why do you think you have to gain fat to get your squat up?  If your bodyfat is high enough you should be able to up your squat while keeping your bodyfat roughly even, in fact it might even be easier this way.
Title: Re: Kingfush
Post by: T0ddday on September 17, 2012, 05:47:23 pm
BTW, a 405 pound squat at 168 is damn impressive for someone who isn't under 5'10.  I'd say a lot more impressive than 200kg for someone in the 180s. 
Title: Re: Kingfush
Post by: Raptor on September 17, 2012, 06:46:10 pm
I think belly fat actually gives some leverage as far as only squatting is concerned. Another story for athleticism.
Title: Re: Kingfush
Post by: T0ddday on September 17, 2012, 07:33:57 pm
I think belly fat actually gives some leverage as far as only squatting is concerned. Another story for athleticism.

You think the leverage offsets the extra weight you are carrying?  If so then wrapping some weight around your front would help you squat more as well, that could be tested quite quickly.

LBSS's goal isn't so much to squat more weight while fat, it's to increase his squat weight week in and week out.  It's not necessary to "get fat" to "get strong" as long as your initial bodyfat is not too low getting fatter won't actually lead to more improvement. 
Title: Re: Kingfush
Post by: Raptor on September 17, 2012, 07:51:42 pm
I just tried to find a way to explain why he said what he said.
Title: Re: Kingfush
Post by: LBSS on September 17, 2012, 10:13:55 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

Why do you think you have to gain fat to get your squat up?  If your bodyfat is high enough you should be able to up your squat while keeping your bodyfat roughly even, in fact it might even be easier this way.

the "gaining fats" thing was a joke at myself. i have been upping my squat while keeping bf roughly even, at least by the eyeball test. and it's not like going from 172 to 182 is even that much weight gain. but i'm vain. so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean. weight training and keeping caloric surplus in check skews the ratio of gain in favor of lean tissue. that's what i plan to keep doing.

now if you'll excuse me, i have to go back to making some pork chops and praying that somehow matt ryan and demaryius thomas combine for 80 fantasy points in the second half tonight. it's not looking good.

/hijack (i hope)
Title: Re: Kingfush
Post by: Kingfish on September 17, 2012, 11:04:15 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

i've been at low 190s / high 180s at some point. mostly at the high 170s/low 180s when i had my strongest squats. there was time in my training that i was able to single 440lb daily for almost a week - those were not paused reps but i still consider it my strongest. 400-410-420-430-440x1 ramping for consecutive days.



Title: Re: Kingfush
Post by: Kingfish on September 18, 2012, 10:54:13 am
Tue 7:00am
Sept 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 315lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

------------------------------------------------------------------

Tue 4:00pm
Sept 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 315lb x40 x40
- 365lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20 x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

* calf raises - back up set of 315 is not cutting it anymore. will go with 365s now. 405x40 top set is just right. anything over and i will compromise the top ROM holds.
* since my rear delts are still busted, i might i as well do more dips.
Title: Re: Kingfush
Post by: T0ddday on September 18, 2012, 11:12:52 am

so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean.


It's more influenced by where you are in your training than whether or not you are on drugs.  But, I'll agree that your probably advanced enough and lean enough that the caloric surplus necessary to add muscle will also add a bit of fat tissue.  However, I still think that you are at a point where if you are careful you can maintain or even lower your bodyfat as you add muscle to your frame (ie. the mirror test should be getting better as you get stronger). 
Title: Re: Kingfush
Post by: Kingfish on September 18, 2012, 12:00:25 pm

so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean.


It's more influenced by where you are in your training than whether or not you are on drugs.  But, I'll agree that your probably advanced enough and lean enough that the caloric surplus necessary to add muscle will also add a bit of fat tissue.  However, I still think that you are at a point where if you are careful you can maintain or even lower your bodyfat as you add muscle to your frame (ie. the mirror test should be getting better as you get stronger). 

i eat fish most of the time and it worked well for bodycomposition.  grilled salmon/salmon belly.. and sardines to change things up. high caffeine also.
 

Title: Re: Kingfush
Post by: Kingfish on September 19, 2012, 01:04:05 pm
Wed 7:30am
Sept 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 365lb x40 x40
- 315lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

* left posterior delt starting to annoy me. its still broken.  if i don't get enough sleep in a few minutes, i might as well skip the afternoon workout. worknight starts tonight anyway.

------------------------------------------------------------------

Wed 4:30pm
Sept 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0
Title: Re: Kingfush
Post by: Kingfish on September 20, 2012, 09:43:04 pm
Thur 4:30pm
Sept 20, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20 x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0 rear left delt still broken
Title: Re: Kingfush
Post by: Kingfish on September 21, 2012, 09:40:45 pm
^ i'm resting and calfing at the same time. squats not going to get anywhere far anyway. it can wait.

Fri 4:30pm
Sept 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken
Title: Re: Kingfush
Post by: Kingfish on September 22, 2012, 02:22:24 pm
Sat 8:30pm
Sept 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40
- 365lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20 x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* i'm surprised that my left rear delt is still not fully recovered. its not being strained while i'm doing my dips. i was actually feeling very strong with these deep full ROM BW dips. i could have done 30reps again but learning from my previous right small inner chest muscle strain from doing 30rep dips not too long ago, better stop at 20 or whatever rep where im still not completely fatigued.

--------------------------------------------------

Sat 5:00pm
Sept 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 385lb x0
- 365lb x0

Daily BW Dips*
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* used my addidas ironworks2 instead of the romaleos and i probably stressed my back more than i had too with the nikes because that little extra heel of the romaleos appears to be  disadvantageous with my squat form.
* i got 365-385 without much effort and got up to 405.. this is on a saturday after a work night - the weakest day of the week for me. at a BW of 168-170, repeatable paused rep of 405-425 max is an improvement.
Title: Re: Kingfush
Post by: Kingfish on September 23, 2012, 02:46:50 pm
Sun 9:00am
Sept 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* i was right about the shoes. the adidas ironworks work best for me. did 405x1 again without much effort.. will get 425x1 this afternoon after this strong post workout meal and a quick nap. il aim for 425x1 (2.5BW) 1-2x per week. can't believe i just assumed that doing all these calf raises weakened my lowered back.. it was the romaleos all these time. looking at the bright side - i'd probably  burn out faster doing 405-425 multiple times a week.

------------------------------------------------------------------

Sun 4:30pm
Sept 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 50lb x10 rear left delt still broken
Title: Re: Kingfush
Post by: Kingfish on September 24, 2012, 01:28:11 pm
Mon 7:00am
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 365lb x0

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* resting the calves for now. its starting to feel a bit more sore than usual. il blast again the smith calf raises this afternoon. squats felt good. did not go 405x1 because i just did a couple yesterday. might go 405 later if i feel like its not very heavy.


------------------------------------------------------------------

Mon 4:30pm
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40
- 315lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* approaching 2 weeks now that my left rear delt is broken. i can't even chin right. my right side gets up faster than the left. no pain or strain in the muscle. its just not strong. it does not affect the full ROM dips - just the pulling/rowing motions.
* 405x1 squats are very easy again. after i get my BW out of the high 160s, and eventually hit 174-176lb..il start going for 425-440 as repeatable weekly peaks. 200kg at 80kg BW sounds like a good number.

i started the smith machine heavy calf raises at 15 1/2". i'm 16"+ at this time and still growing. 17"+ is a good goal. 405-455lb warmups with peaks of 495x40s should build it.

(http://i14.photobucket.com/albums/a307/robertodimaano/calves092412.jpg)
Title: Re: Kingfush
Post by: Kingfish on September 25, 2012, 01:48:46 pm
Tue 7:00am
Sept 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets
- 365lb x40
- 405lb x40
- 455lb x20
- 495lb x20
- 405lb x40

1/4 Jump Squats
Speed work - light
- 65lb x10 x10

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* did some jump squats after the calf raises to get some good blood flow into the legs and loosen them up a bit. will do more of these jump squats for recovery and some speed work while i continue to 'attempt' to take some days off from the paused full squats.
* i'm probably not going to get to 385s this afternoon. did 495s on the calf raises and this usually fatigues my torso stabilizing muscles a lot.
* these calf raises are not straight sets. 365 and above are clusters of 10s with a few seconds in between clusters to reset feet and shake them up a bit. the 495s were x4 before a reset. i will go to a max of 10 reps at any weight or until i cannot reach / hold the top ROM. at that time, i will stop the set and give myself a couple of seconds to recoup.
* all calf raise reps are paused to top/bottom ROM. i don't count partials. on the last 2-4 reps leading to 10, i find it helpful to really push the bar up with my hands and traps to really help my calves get to the full top ROM and just squeeze them at that point.
* also, i use 2x25lb hex plates stacked together per foot as calf blocks. my heels are not touching the floor at bottom ROM.

------------------------------------------------------------------

Tue 5:30pm
Sept 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets
- 365lb x0
- 405lb x0
- 455lb x0
- 495lb x0
- 405lb x0

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x0

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* back is strained a bit from the 495 calf raises but not too much. 385 was not so bad.  resting the dips for now. starting to feel elbows and shoulders tired a bit.
* will go high tonnage again on calf raises tmrw morning. jump squats following the calf raises work well. really concentrate on getting silent landings and a good quick stretch to the glutes-quads-calves and erectors on the ammortizations.
Title: Re: Kingfush
Post by: Kingfish on September 26, 2012, 01:31:55 pm
Wed 7:30am
Sept 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x40 [10-10-10-10]
- 405lb x40 [10-10-10-10]
- 455lb x20 [6-6-4-4]
- 495lb x20 [4-4-4-4-4]
- 405lb x40 [10-10-10-10]

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 [10-10]

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* added an extra cup of brown rice to my daily food intake. BW at 172ish. started eating more of fatty salmons instead of lean sardines. typical post workout meal is 1-2 cups brown rice, salmon, sardines, 2-4 eggs.. have chicken breasts too if i feel like it. no added salt to anything. habanero peppers to add some heat.
* had a few of subway's $5 footlong of the month too - grilled chicken breast in wheat bread, all fresh vegs + spinach, some mustard sauce and swiss cheese. not a sodium overload as most of their menu. hit the spot post workout.

------------------------------------------------------------------

Wed 5:30am
Sept 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x0
- 405lb x0
- 455lb x0
- 495lb x0
- 405lb x0

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* quick workout before the work night starts. squats felt good but not enough torso strength to get a routine 405x1. 495s calf work did some damage.
Title: Re: Kingfush
Post by: Kingfish on September 27, 2012, 11:44:55 pm
Thur 5:30pm
Sept 27, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x20
- 405lb x20
- 455lb x20
- 495lb x20


1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20  

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* quick workout on a work night.
* forgot to mention.. since i don't have as much time as i normally have, i had to work in with somebody who was at the squat rack first. luckily, all the mounts and support pins are set the same way. he was already at 275s so i just fukitol and used that to loosen up. it actually pushed me down better than the 225s. there are times that i strain my lowerback a bit on 225s because i have to unnaturally lower my glutes to get to the full bottom ROM. sometimes, i probably buttwink myself to get there if the other muscles are not yet loose.
* the 275s worked nicely as a first set. not heavy enough that the concentric becomes a disaster, but heavy enough to push me down and get to full bottom ROM without forcing me to "fold myself" down. will start with 275s from now. makes my loaded dynamic warmup / squats a bit quicker.

Title: Re: Kingfush
Post by: Raptor on September 28, 2012, 08:34:11 am
Yo Kingfish, what do you think of 8x5 vs 4x10 for hypertrophy?

I am currently doing 8 sets of 5 reps to get to 40 reps, and the thinking behind that is that I can maintain perfect form and concentration doing only 5 reps per set. The rest periods in between sest is about 30s to 1 minute. Do you think there are any issues with that mindset for hypertrophy vs going with a 4x10?

Thanks!
Title: Re: Kingfush
Post by: Joe on September 28, 2012, 10:35:07 am
Yo Kingfish, what do you think of 8x5 vs 4x10 for hypertrophy?

I am currently doing 8 sets of 5 reps to get to 40 reps, and the thinking behind that is that I can maintain perfect form and concentration doing only 5 reps per set. The rest periods in between sest is about 30s to 1 minute. Do you think there are any issues with that mindset for hypertrophy vs going with a 4x10?

Thanks!

Both rep scheme will obviously elicit similar amounts of hypertrophy, it's just a matter of experimenting and choosing the one you think you will stick with and make the best progress by doing.

http://chaosandpain.blogspot.co.uk/ <-- that guy has massive legs and a big squat doing tons of sets of low reps always.
http://www.lift-run-bang.com/ <-- that guy has massive legs and a big squat doing higher reps when lifting to gain size and training singles when going for strength.

Edit: The current most recent article on the second of those sites is pretty relevant.
Title: Re: Kingfush
Post by: Raptor on September 28, 2012, 10:36:03 am
Yeah, I mean - the total TUT and total hypertrophy are the same, with the added bonus of better technique while using 5 reps IMO
Title: Re: Kingfush
Post by: Kingfish on September 28, 2012, 11:28:35 pm
Fri 12:30pm
Sept 28, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x20
- 405lb x20
- 455lb x20
- 495lb x20


1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20  

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* same as yesterday. 275s worked well as a starting warmup weight. i'm slowly getting rid of the squats. i might end up just doing 315x2 on non-squat days if i feel that it takes care of the movement practice.
Title: Re: Kingfush
Post by: Kingfish on September 29, 2012, 09:22:36 pm
Sat 4:30pm
Sept 29, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x20 (not cutting it anymore, 405 starts next time)
- 405lb x20
- 455lb x20 (x10 x10 nice)
- 495lb x20 (x8 x8 x4 getting stronger here too)
- 405lb x20

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20  

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 60lb x10 rear left delt ok now. will go higher reps and lower weight. can't get broken again.

* squat warmups getting smaller and smaller now. if i can get a comfortable 365x4, i might as well end it there. that 365x4 is still 1RM=400ish. so non squat days with 275-315-365x4 might be as deload as i can go.
Title: Re: Kingfush
Post by: Kingfish on September 30, 2012, 10:35:41 am
Sun 6:00am
Sept 30, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365+2]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 405lb x20 
- 455lb x20 x20
- 495x0 (skipped, minimize doing these on consecutive workouts - back needs time off)
- 405lb x20

1/4 Jump Squats
Speed work - light
- 65lb x0 skipped. not yet fully awake

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 60lb x0

* 365x2 felt good for a warmup double. definitely not capable of an easy effort 365x4 warmup. most probably a 275-315-345 x4s or just end up with 365x2. will lift again this afternoon.

--------------------------------------------------------

Sun 2:30pm
Sept 30, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,405+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 405lb x20 
- 455lb x20 
- 495lb x20 +8+6+6
- 475lb x40 +8+6+6+6+6+4+4

1/4 Jump Squats
Speed work - light
- 65lb x0 skipped. not yet fully awake

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 60lb x0

* the 365x1 felt surprisingly easy. instead of going for x2, i just did 1 and did a 405x1. will keep the next 3-4 lifts to a top 365x1-2. i really need to give me back some break.


paused rep calf raises on smith machine
http://www.youtube.com/watch?v=fMLTP26JYwA
Title: Re: Kingfush
Post by: adarqui on September 30, 2012, 12:21:52 pm
Quote
paused rep calf raises on smith machine
http://www.youtube.com/watch?v=fMLTP26JYwA

very nice.

how is the bounce in your ankles feeling now that you're hitting them hard?
Title: Re: Kingfush
Post by: Kingfish on September 30, 2012, 12:26:39 pm

very nice.

how is the bounce in your ankles feeling now that you're hitting them hard?


i still get up even with 65lb "ankle hop" looking jump squats. :headbang:

i do them for speed work and post exercise recovery/good bloodflow for the calfs.
Title: Re: Kingfush
Post by: Kingfish on October 01, 2012, 12:21:51 pm
Mon 7:00am
Oct 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Clustered Reps -
- 455lb x20 :10-10
- 495lb x20 :6-6-4-4
- 475lb x20 :8-6-6

1/4 Jump Squats
Speed work - light
- 65lb x8 x8 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 :10-10

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 60lb x0

* 495s on calf raises starting to feel not very heavy now. will only go 545 after i get to x10 straight set on the 495s. those are all controlled paused reps with top/bottom holds. warmup set started at 455. felt ok for a starting weight. back already warmuped up a bit from the paused squats.
* will lift later and do the same calf loading if i still feel good. it is going to be a very warm mid-high 70sF later. feel like grilling some cow.

--------------------------------------------------------

Mon 4:30pm
Oct 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,405+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Clustered Reps -
- 455lb x20 :10-10
- 495lb x20 :8-6-6
- 475lb x20 x20 :10-8-2, 8-6-6

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 60lb x0

* might start with 475s on calf raises soon. 455x10 straights are getting consistent lately. will eventually go to maintenance on calf after i get to 495x10s. i need my torso back so i can go pause-rep into the 425-440s again.
Title: Re: Kingfush
Post by: Kingfish on October 02, 2012, 10:54:03 am
Tue 6:30am
Oct 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Clustered Reps -
- 475lb x20 : 10-10
- 495lb x20 : 6-6-6-2
- 475lb x20 : 8-6-6

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x10 : 4-4-2
 
--------------------------------------------------------

Tue 4:30pm
Oct 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Clustered Reps -
- 475lb x20 : 10-10
- 495lb x20 x20 : 8-8-4, 6-6-6-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x10 : 4-4-2
 
Title: Re: Kingfush
Post by: Kingfish on October 03, 2012, 10:31:19 am
Wed 6:30am
Oct 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Low Clustered Reps -
- 495lb x20 x20 : 6-6-6-2 x2 will stay with 495s until i get to repeatable straight x10reps with the holds


1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
--------------------------------------------------------

Wed 4:30pm
Oct 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Low Clustered Reps -
- 495lb x40 : 6RM

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
Title: Re: Kingfush
Post by: LBSS on October 04, 2012, 11:51:35 am
Now that you haven't been squatting 405s and higher, is your SVJ still 40?  And lol at those monster calves, you should try out for NFL safety.

you are one weird dude.
Title: Re: Kingfush
Post by: Kingfish on October 04, 2012, 09:32:56 pm
Thur 8:00am
Oct 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Low Clustered Reps -
- 495x0

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
--------------------------------------------------------

Thur 4:30pm
Oct 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy / Low Reps -
- 495lb x20 : 10,10
- 545lb | 585lb x20 : x4 x4 | x2 (2sets)
- 495lb x20 : 10,10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
* lol. some progress in getting off my endless squat routine. just did 315x4, 365x1 this afternoon. 315s coming from a 6.5hr sleep did not feel wrong at all.
* took my calf training to another level. :headbang:
Title: Re: Kingfush
Post by: Kingfish on October 05, 2012, 12:54:40 pm
Fri 8:30am
Oct 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495x40 10RM

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
* no sleep between this 8:30am workout and yesterday afternoon's 4:30pm. work ends 8am then did my condensed squat warmups - 315x4,365x2.. proceed to do some light calf raises but with some good volume. 

--------------------------------------------------------

Fri 4:30pm
Oct 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495x40 : 8-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0

Title: Re: Kingfush
Post by: Kingfish on October 06, 2012, 09:22:38 pm
Sat 3:30pm
Oct 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0

495x10s paused rep calf raise wamrups now. 

(http://i14.photobucket.com/albums/a307/robertodimaano/photo60-1.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/photo61.jpg)
Title: Re: Kingfush
Post by: Kingfish on October 07, 2012, 01:57:05 pm
Sun 8:00am
Oct 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315 x2 x2][365 x1 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Re starting. Will only do low pulls as the high pull kills my rear delts
- 75lb x5

* rear delts are ok. chins up to 10+ reps again.
* calf raises starting with 495 feeling mid-heavy now, and the 585s don't feel as heavy. must make sure that on 585s, i allow a little upper back rounding at the start because trying to maintain an all upright torso will only make it worst for the lower back - the upper back will round no matter what, but if it rounds abruptly (if trying to maintain a very upright torso), it will take the lowerback with it. best to just give it a bit of rounding at the start and just maintain that form. 

------------------------------------------------

Sun 4:00pm
Oct 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315 x4][365 x1 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Re starting. Will only do low pulls as the high pull kills my rear delts
- 75lb x10

* calves got a bit beat from this morning. took longer rests. the squat warmup with 315x4 felt very easy now, x6-8 possible. stopped at 365x1 before the weight starts to get heavyish.
* might need to cut back on calf work tmrw and get recovery going. will go 385/405x1 on squats if i take it easy with calf work. i like how 585 looks on the bar. thing is bent. i have bruise on 3 spots now - even the shoulder bones on the sides is starting to take the beating. feels like the bar just found a way to wrap itself to my upperback.
Title: Re: Kingfush
Post by: vag on October 08, 2012, 05:16:18 am
What is your squatting plan? Will you go heavy soon? Will it be daily again? Maybe with a bulk?
Also. how did daily squating 405 affect your jumping over the course of that year and how does the current 'deload-rest' phase seem to affect it?
Title: Re: Kingfush
Post by: Kingfish on October 08, 2012, 06:29:19 am
What is your squatting plan? Will you go heavy soon? Will it be daily again? Maybe with a bulk?
Also. how did daily squating 405 affect your jumping over the course of that year and how does the current 'deload-rest' phase seem to affect it?

- keep daily squats to ~ 315x4, 365x1 with 1-2x/week 405/425x1..... until i stop gaining on my calf work. might be possible to get to 585x10s at the rate i'm progressing right now.

- daily squats with 405 did not really affect my SVJs as i am used to near-peak jumping after a squat session anyway. i can still SVJ 2-hand dunk which puts me in the very high 30s/low 40s. i also find that at a wet BW of sub 172, i jump highest.

- the squat de-load is just a way for me to blast my calf raises, so jumping is going to be the same.

Mon 7:00am
Oct 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365 x1 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x5 x5 x5 x5

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

------------------------------------------------

Mon 4:00pm
Oct 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Title: Re: Kingfush
Post by: Kingfish on October 09, 2012, 11:51:33 am
Tue 7:00am
Oct 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

------------------------------------------------

Tue 4:00pm
Oct 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps
- 495 x10 x10
- 585 x5 x5 x5 x5
- 585 x10 x10 : (4-4-2, 4-4-2)
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x8 x4 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

* calf raises still improving and my torso is getting more comfortable holding up the 585s.
* will get back to high rep/high volume full squats at some point soon.
Title: Re: Kingfush
Post by: Kingfish on October 10, 2012, 09:22:25 am
Wed 5:00am
Oct 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

* nearing my calf work goals with the multi 10s using 585s. clusters of 4-4-2 with seconds in between to reset. would max right now at 6-8 continuous reps but will really require me to push with back/arms to get to full top ROM - will be too tiring.
* the 315x4 starting warmup set is getting me some WTF looks..  my squat warmup is very efficient now. 5 mins and i'm done. 
* i'm getting very comfortable with the x4 rep range but i haven't tested multi 4s in a while. if i were to do a squat volume work with the same daily frequency, IMO my best approach right now is a cluster of doubles up to 40 total reps a workout, 2x/day starting with 345s.

------------------------------------------------

Wed 4:00pm
Oct 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0


Title: Re: Kingfush
Post by: Kingfish on October 11, 2012, 09:33:19 pm
Thur 8:00am
Oct 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- skipped. workout after 13hr shift

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20


------------------------------------------------

Thur 4:00pm
Oct 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Title: Re: Kingfush
Post by: vag on October 12, 2012, 04:58:19 am
Hey, what other plyo's did you do that helped you reach 40 svj?  I know you've done depth jumps, but are there any others that supplemented to your training?  thanks.

The best plyo to help him reach 40+ SVJ was 440lbs paused ATG squats.

:P
Title: Re: Kingfush
Post by: Kingfish on October 12, 2012, 05:58:36 am
Hey, what other plyo's did you do that helped you reach 40 svj?  I know you've done depth jumps, but are there any others that supplemented to your training?  thanks.

The best plyo to help him reach 40+ SVJ was 440lbs paused ATG squats.

:P

that and a couple of SVJs here and there worked well.. deceivingly simple.
Title: Re: Kingfush
Post by: vag on October 12, 2012, 06:35:23 pm
Hey, what other plyo's did you do that helped you reach 40 svj?  I know you've done depth jumps, but are there any others that supplemented to your training?  thanks.

The best plyo to help him reach 40+ SVJ was 440lbs paused ATG squats.

:P

that and a couple of SVJs here and there worked well.. deceivingly simple.

enlightening

Apparently you know better than kingfish himself...

mega fail ,  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:
Title: Re: Kingfush
Post by: Kingfish on October 12, 2012, 09:43:39 pm
Fri 4:30pm
Oct 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Daily BW Chins
Paused Reps
- x20

------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on October 13, 2012, 09:19:47 pm
Sat 4:30pm
Oct 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x10 : (2-2-2-2-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x0

* calf training found another forward gear. lol. the 495x10 first set did not feel heavy at all. decided to go 585 after a single 495x10.  585s also felt lighter. 40 reps and still felt fresh. did 635 and was still able to get x2 with the holds. x4 max with that but don't want to do more than 2 because the whole setup feels like i'm one error away from snapping something. the bar felt sharp but still not prohibitively heavy. 675s (7x45s) are still within reach.
 

------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on October 14, 2012, 12:16:27 pm
Sun 7:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x0 skipped - rest

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x0

* 315x4 felt surprisingly light this morning - i will bump it up a bit next time. i will start the warmup sets with 345 x2-4 reps. so.. 345-365-385.. if it works, then a 2BW starting warmup weight would be cool.
* took it easy this morning with the calf raises and topped out at 585 x10s. getting more comfortable with it.
------------------------------------------------

Sun 4:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : 6-4
- 635 x0 skipped - rest

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

* 345x2 first warmup set felt good. will start with that now. will go 345x4, 385-405x1 eventually when my calf raise goes maintenance. todays calf workout still felt strong. might start with 545s next time, with 635x10 top. torso stabilizing muscles still not tired
Title: Re: Kingfush
Post by: Kingfish on October 15, 2012, 11:29:22 am
Mon 7:00am
Oct 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x0 skipped - rest

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x10

--------------------------------------------------------------------------------

Mon 4:30pm
Oct 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10  : (6-4)
- 585 x20  : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x10

Daily BW Chins
Paused Reps
- x10

Title: Re: Kingfush
Post by: Kingfish on October 16, 2012, 11:08:44 am
Tue 6:30am
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x20 x20 : (8-6-6)
- 495 x20 : (10-8-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Daily BW Chins
Paused Reps
- x20

--------------------------------------------------------------------------------

Tue 4:00pm
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  High Sets / High Volume Clustered Reps -
- 585 x20 : 8-6-6
- 585 x20 x20 x20 : 6-6-6-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

* started calf raises with 585s and it felt all right. will probably go on maintenance now with the calf raises for a few weeks using 585s. it is not heavy anymore. strict 8-10 straight paused reps at my strongest. repeatable x6 reps before a reset.
* time to squat heavier again. legs/back will get fresher as i cut down the calf raise intensity.
Title: Re: Kingfush
Post by: Kingfish on October 17, 2012, 10:59:52 am
Wed 6:30am
Oct 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30 x20

Daily BW Chins
Paused Reps
- x20

--------------------------------------------------------------------------------

Wed 4:30pm
Oct 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,405x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

* legs were strong for the paused rep 405x1. could have pushed 425x1. torso not as strong. still carrying fatigue from the heavy calf raises.
Title: Re: Kingfush
Post by: Kingfish on October 18, 2012, 09:35:23 pm
Thur 4:30pm
Oct 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* didn't feel like lifting more than 345s. it was very hot outside. felt like a turtle. don't want to do anything but sit there. got calf raises going. sub max effort now with 585s.
Title: Re: Kingfush
Post by: Dreyth on October 19, 2012, 02:53:48 am
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

coud u elaborate on the rep scheme here?

does it mean two sets of 20 and then a cluster set of 8, then 6, then 6?
Title: Re: Kingfush
Post by: Kingfish on October 19, 2012, 04:32:58 am
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

coud u elaborate on the rep scheme here?

does it mean two sets of 20 and then a cluster set of 8, then 6, then 6?

20 total reps made of clusters. a cluster ends when i cannot reach and hold the top ROM. a few seconds of rest and do another cluster.
Title: Re: Kingfush
Post by: Dreyth on October 19, 2012, 03:07:22 pm
I see. So you did two cluster sets of 20.

and in each of those clusters you did 8-pause-6-pause-6
Title: Re: Kingfush
Post by: LBSS on October 19, 2012, 03:40:41 pm
I see. So you did two cluster sets of 20.

and in each of those clusters you did 8-pause-6-pause-6

dreyth, you may be our greatest genius. good work.
Title: Re: Kingfush
Post by: Dreyth on October 19, 2012, 07:07:52 pm
 :wowthatwasnutswtf:
Title: Re: Kingfush
Post by: Kingfish on October 19, 2012, 09:39:24 pm
Fri 4:30pm
Oct 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 : 8-6-6
- 675 x4 : 2-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* there might be 'something' else in these protein shakes and pre-workout cocktails im taking. 585 calf raises 2nd set of 20 felt so light i had to pause and check the plates to makes sure nobody took some 45s out. it felt like 495s. 585 still showed its true weight towards the higher reps but it definitely felt like its not doing it thing yet up to 4-5 reps. 675 doubles were still paused reps with the holds. i like how staying with 345s in the squat gave me more energy for the calf work. did not do too much 675s. just something to make the 585s lighter.
Title: Re: Kingfush
Post by: Dreyth on October 20, 2012, 10:26:36 am
Now that you're used to having 500+ pounds on your back pretty much every day, does it make the squats feel really light?
Title: Re: Kingfush
Post by: Kingfish on October 20, 2012, 11:56:21 am
Now that you're used to having 500+ pounds on your back pretty much every day, does it make the squats feel really light?

yes. i began making my starting warmup sets heavier.. 225-275-315.. even the 315 did not cut it anymore. 345x2 starts it for me now.  ;D
Title: Re: Kingfush
Post by: Kingfish on October 20, 2012, 09:29:36 pm
Sat 4:30pm
Oct 20, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 : 8-6-6
- 675 x10 : 4-3-3
- 585 x20 x20 : 8-6-6, 6-6-6-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30 x10

Daily BW Chins
Paused Reps
- x20
Title: Re: Kingfush
Post by: Kingfish on October 21, 2012, 01:01:48 pm
Sun 7:30pm
Oct 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2x2][345x1] torso stabilizing muscles fried from yesterdays 675x10s smith calf raises

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* used 345s first on the warmup but after walking back, torso felt jello. deloaded to 315s. easy for the legs but lowerback and everything else that tries to keep my torso upright is just jello right now. did not go 675s on the smith today. did 585s x100 total reps. cannot afford to fatigue my back too much.

---------------------------------------------------------------------------------------------------------------

Sun 2:30pm
Oct 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

* lowerback felt better this afternoon. might go 385 again tmrw on the warmup ramping. calf raises stay at high volume x100s with 585s. eating more protein to force mass to calves. 17" calves not happening without really using a lot more weight than now and doing the same high volumes.
Title: Re: Kingfush
Post by: Kingfish on October 22, 2012, 12:53:32 pm
Mon 7:30pm
Oct 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

---------------------------------------------------------------------------------------------------------------

Mon 4:00pm
Oct 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x6 x6 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20
Title: Re: Kingfush
Post by: Kingfish on October 23, 2012, 11:35:39 am
Tue 7:00am
Oct 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

---------------------------------------------------------------------------------------------------------------

Tue 5:00pm
Oct 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [8-6-6]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

* calf raises with 585s getting consistent now at x8 reps. could force a x10 but can't risk form breakdown with 500lb+. don't want to break my back. 
Title: Re: Kingfush
Post by: Kingfish on October 24, 2012, 11:43:50 am
Wed 7:00am
Oct 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [10-8-2, 9-7-4, 8-6-6]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x10

Daily BW Chins
Paused Reps
- x20

* going to the virgin islands next week Oct 31 wed for a 5-day vacation / cousin's wedding.  need some extra volume GHR situps / weighted situps and look beach ready. lol. some higher volume chins won't hurt too. taking it easy with the dips - i wrecked something in the inner chest months ago when i overdid them.
* i might be forced to skip some squat days unless the marriott there in st thomas has a decent squat rack. no 24hr fitness in the caribbean. il bring the ironworks just in case.
* calf raises are improving. got a decent x10 reps without much struggling.  the black squat mark i have on my back center is now spreading into my rear delts. 585s are wrecking my upperback skin. i thought about doing single leg and using a lot less weight but 6plates on each side just looks boss.

---------------------------------------------------------------------------------------------------------------

Wed 4:30pm
Oct 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [10-8-2, 9-7-4, 8-7-5]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

* weak on the squat. more effort on progressing the 585 calf raises to 10-10s. getting close to repping the 585x10 as a routine daily maintenance lift. will give myself until mid-nov to get there, afterwards, i'm going to get my squat back to the 405-425/440s, with some jump squats here and there and lots of 2-hand dunking again. NBAs starting soon, will get interested again in more bball.
Title: Re: Kingfush
Post by: Dreyth on October 24, 2012, 12:38:44 pm
I've been doing a lot of single leg calf raises on the smith machine and it's starting to cause a little hip discomfort... and I only do them with 50lbs on me.

I assume you'd be doing around 200-250 pounds with it.



If you try them out, careful on the hip. Don't point your hip out to the side, rather, try to line up your leg, hip, and side in a straight line.
Title: Re: Kingfush
Post by: Kingfish on October 24, 2012, 06:24:20 pm
I've been doing a lot of single leg calf raises on the smith machine and it's starting to cause a little hip discomfort... and I only do them with 50lbs on me.

I assume you'd be doing around 200-250 pounds with it.

If you try them out, careful on the hip. Don't point your hip out to the side, rather, try to line up your leg, hip, and side in a straight line.

thanks for the heads up buddy. il just do what i do best - if something works, stick with it.

the only issue i have with my double leg calf raises after all these 500lb+ reps is aesthetics anyway. i have what appears to be a slowly forming tattoo of a barbell on my upper back. nothing a strong scar lotion can't fix.
Title: Re: Kingfush
Post by: Kingfish on October 25, 2012, 12:29:07 pm
Thur 8:00am
Oct 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x0 skipped, no sleep. workout straight out from night work.

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

---------------------------------------------------------------------------------------------------------------

Thur 4:30pm
Oct 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x20 (8-6-6)
- 585 x40 (8-6-6-6-6-6-2) need to cut workout short to watch the SF Giants

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

* done with squats in less than 5 mins. more time setting and cleaning up. felt strong and solid. did not do too much as this is a work night, 2nd of 4 day. this is my long week - wed-sat nights. taking it easy and pacing myself.
Title: Re: Kingfush
Post by: Kingfish on October 26, 2012, 07:19:28 am
Fri 3:30am
Oct 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x40  (8-6-6-6-6-6-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

---------------------------------------------------------------------------------------------------------------

Fri 4:30pm
Oct 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x42 x40 (10x1, 8x4 | 8x5) 

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

* more progress with the calf raises - repeatable clusters of x8 reps now. did x40 for 2 sets. could probably do 675 x4-6 for x20 total clustered reps. i want more mass from a x10 reps.. will stick with 585s and really force calves to grow. squat still sucks.
Title: Re: Kingfush
Post by: Kingfish on October 27, 2012, 09:40:00 pm
Sat 4:30pm
Oct 27, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40  (8-8-8-8-8)
- 675 x8 (4-4)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x10

* calf raises found another gear.. lol. the 585 is not heavy anymore. can get x8 even with sub 60sec reset. 675x4 was just right. will go 675x20 (4-4-4-4-4) next time and go for 675 x6-8 by mid nov before i go maintenance. really need to focus back on squat. gap between my near max 425-440s getting bigger and bigger. need to be withing 405x1 repeatable again.

---------------------------------------------------------------------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on October 28, 2012, 08:57:32 pm
Sun 4:00pm
Oct 28, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40  (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)
- 585 x20 (8-8-4)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

* wet BW at 176lb. upp'ed the carbs a little for the caribbean aesthetics. body felt bloated a bit but was still able to get my chins easily so its all good.
* calf raises benefiting probably from the caloric excess. 585s felt like nothing after the 675s x4. i can get a 675 x6 but the lowering of the weight after that last challenging concentric rep feels like i can snap my spine if i loose tightness even for a split second. the supports are there but by the time the bar gains momentum, the damage is already done.

---------------------------------------------------------------------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on October 29, 2012, 12:00:34 pm
Mon 7:00am
Oct 29, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40  (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x40

* my squat is not going to get anywhere heavy as long as i'm pounding away with the 675s calf raises. torso just can't take too much volume. there is a time for squats in the next few weeks but for now, its all 6-7plates on the calf raises. will lift again later and try if i can get 385x1.

---------------------------------------------------------------------------------------------------------------

Mon 4:00pm
Oct 29, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40  (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x40

* could have gotten the 385-405x1 on the paused squat. the 365 felt convincingly light this afternoon. did not bother pushing the squat and put the efforts again to the calf raises. 675x6 is not too far off.. and eventually 675x8 again.

Title: Re: Kingfush
Post by: Kingfish on October 30, 2012, 11:42:05 am
Wed 7:00am
Oct 30, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 x40  (8-8-8-8-8)
- 675 x0 skipped very heavy weight

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x40

---------------------------------------------------------------------------------------------------------------

Wed 4:00pm
Oct 30, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x0 skipped very heavy weight

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Daily BW Chins
Paused Reps
- x20

* going to the US virgin island tmrw early morning. hopefully flight does not get delayed. legs were still strong on the squat but the mid-upper back is still recovering from the 675s. skipped 675s today to get fresher.
Title: Re: Kingfush
Post by: Kingfish on October 31, 2012, 06:20:39 am
Thur 2:00am
Oct 31, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 x40  (8-8-8-8-8)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

Title: Re: Kingfush
Post by: Kingfish on November 01, 2012, 07:40:24 am
Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 1 of 3

Thur 4:30am
Nov 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x4 x8 x8 - no squat rack here in the caribbean, made use of a lifefitness cable system. full stack at 2x of 200lb. with pulley system, probably an effective 200lb total resistance.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 x40 x40 - felt like i was about to lift off the floor the with the BW calf raises. haven't done them in a while. hopefully the 585s don't feel very heavy again with 3 skipped days.

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.

Daily BW Chins
Paused Reps
- x40 x20 - at least the lifefitness station has some decent grip and height for the chins. did not have the shoulder width parallel grip but can't complain. i do chins instead of pull ups because they feel more natural and saves my grip. i feel it more also on the back as long as i pull myself all the way up putting the bars to my chest and squeezing/pausing on the top ROM. that is why i prefer the parallel shoulder grips. i have space in the center to put my torso and really pull my body up without a bar getting in the way.

had to start the paused rep squats from the bottom. maxed the weight with those 2 stacks of 200lbs. weight felt weird on the back because of the pulley system and the lack of the freeweight ROM. it took care of the legs because at x8 reps, i can feel the quads and torso stabilizing muscles working. might lift again this afternoon after i feel boss after the buffet. il knock out x40 with this feather weight.
(http://i14.photobucket.com/albums/a307/robertodimaano/photo3.jpg)


Title: Re: Kingfush
Post by: Kingfish on November 02, 2012, 09:15:03 am
Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 2 of 3

Fri 6:30am
Nov 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x40 8-8-8-8-8

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 x40 x40

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.
single arm standing cable tricep push downs using rope attachment holding both ends with 1 hand..
20-22.5lb x8 ~8-10 sets each arm.

Daily BW Chins
Paused Reps
- x40

strong breakfast buffet post workout..5plates smoked salmon, cottage cheese, some other fancy soft cheeses, lots of eggs - over easy/boiled, turkey sausage.


thats the caribbean sea outside.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo8.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/photo5-1.jpg)


Title: Re: Kingfush
Post by: LBSS on November 02, 2012, 09:19:38 am
remind me what you have against chest work. i'm interested today in particular because i (re-)realized last night that my pecs are very tight.
Title: Re: Kingfush
Post by: Kingfish on November 02, 2012, 09:30:10 am
remind me what you have against chest work. i'm interested today in particular because i (re-)realized last night that my pecs are very tight.

strong bench press does not make you strong IMO, its just something that will get your shoulders hurt at some point in the future (and bulging chests gets you stereotyped as a muscle head/bench-curl bro). id rather put my focus on the standing press. anyone who presses 225s will be strong.

Title: Re: Kingfush
Post by: LBSS on November 02, 2012, 09:34:04 am
to a point, bulging chest also gets (straight) girls or (gay) dudes to feel tingly in their pants.

EDIT: just sayin'
Title: Re: Kingfush
Post by: Kingfish on November 02, 2012, 09:38:14 am
40+ reps of BW dips is all the chest il do. girls look for biceps and abs IMO. weighted chins gets you both (and low BF%)
Title: Re: Kingfush
Post by: LBSS on November 02, 2012, 10:21:32 am
40+ reps of BW dips is all the chest il do. girls look for biceps and abs IMO. weighted chins gets you both (and low BF%)

bro, you're so wrong, bro. chesticles are where it's at.

 :trolldance:
Title: Re: Kingfush
Post by: Kingfish on November 02, 2012, 11:54:29 am
40+ reps of BW dips is all the chest il do. girls look for biceps and abs IMO. weighted chins gets you both (and low BF%)

bro, you're so wrong, bro. chesticles are where it's at.

 :trolldance:

chest (and traps)  :uhhhfacepalm:
Title: Re: Kingfush
Post by: Kingfish on November 03, 2012, 11:03:21 pm
Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 3 of 3

Sat 11:30pm
Nov 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x4 x8 - got tired from all the water activities. snorkeling was nice.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 - tired too

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.
single arm standing cable tricep push downs using rope attachment holding both ends with 1 hand..
20-22.5lb x8 ~8-10 sets each arm.

Daily BW Chins
Paused Reps
- x40

cheers from the caribbean with lady KF  :headbang:
(http://i14.photobucket.com/albums/a307/robertodimaano/photo9-1.jpg)
Title: Re: Kingfush
Post by: Kingfish on November 05, 2012, 04:51:34 am
Sun 11:30pm
Nov 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315x4][365x1] - did not detrain at all from the 3 non-barbell squat workouts

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x16 8-8 just to make sure i don't break myself coming from high rep BW straight to 585s. 495 felt very light.
- 585 x40 8-8-8-8-8 no problem repping these. will go 675s for a few more weeks before i call it quits and go maintenance while building up my squat again.

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x10 x10

* barbell back squat felt very comfortable. 315 did not feel that much heavier that the 200s i was using in that cable system - the freeweight movement felt a ton easier. i might be a bit tired from the 9hr flight back to SF but that 365x1 still moved up explosively. got here in SF 5pm, slept til 10 then lifted.
* BW at wet 175. did not eat much aside from the bfast and dinner buffet as everything there in st. thomas is just stupidly expensive. dollar menu is $4.
Title: Re: Kingfush
Post by: LBSS on November 05, 2012, 10:10:44 am
dollar menu is $4.

lol.
Title: Re: Kingfush
Post by: Kingfish on November 05, 2012, 01:37:17 pm
Mon 8:30am
Nov 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x20 8-8-4
- 675 x10 4-4-2

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x10

Daily BW Chins
Paused Reps
- x0

* did not get much sleep but felt alright. too much sleeping in the plane trip. need to get my 2-3hr day sleep to lift better later.
* st. thomas people all sound like bob marley.. island life/pace is a bit slow. service of the wait staff and cook could be a lot better specially for the price of their food. the omelet cook did not hide her frustration when i politely ask to skip the margarine in my over easy eggs.. she reached boiling point pretty quick when i asked her to stuff as much eggs as she can on that pan.. and then i asked for 2 more of those a few minutes later. the waiter that had to continue filling up my water even asked me.."again???" like she had to do something else besides serve the customers.. lol. must be that over sun exposure over there..

-----------------------------------------------------------------------------------------

Mon 4:30pm
Nov 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x6 x6 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x10 x10

Title: Re: Kingfush
Post by: Kingfish on November 06, 2012, 12:07:50 pm
Tue 7:30am
Nov 6, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x10 x10

* now that i got to repeatable 585x40s on the calves, id put them in maintenance with x20 on a non-training day, and a x40 2-3x/week. il start to get my squat up to the low
400s again.

---------------------------------------------------------------------------------
 
Tue 4:30pm
Nov 6, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup clusters
Goal - 365/385 x10s
[315x4][365,385x1]
- 315 x20 6-4-4-3-2-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 50lb x10 4-4-2

Daily BW Chins
Paused Reps
- x10 x10 x10 x10

* volume squats felt all right. paused rep the first rep of some clusters just to get a feel of the depth. the non-paused reps felt so much easier - i did those pauses just to make sure i was not cutting the depth short.  will go x20-40 total reps on volume days. hopefully 2x per week.
* did the dips with 50lbs as these BWs are not cutting it anymore. will go max to 90lbs again x10 reps eventually. getting a feel of the loaded movement with the 50lb and it felt comfortable.
Title: Re: Kingfush
Post by: Kingfish on November 07, 2012, 01:01:24 pm
Wed 7:30am
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4][365x1]
- 315x40  [3x10][2+1x3][1x1] (Rep x Cluster Sets) - jello maker

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 50lb x4
- BWx20

Daily BW Chins
Paused Reps
- x10 x10

* work night starts tonight 7pm. if legs are annoyingly sore later, il skip the workout. otherwise i might go and do some maintenance calf raises.. something like 495x20, 585x20. high volume squats felt great at that time. now i feel wrecked a bit. high protein post workout - slowcooked pork + eggs, brown rice and protein casein shakes. 
* here's what a leg building squat workout should look like scoob. failing a near max weight predictively common in your routine is not very smart. you will not suddenly jump 40" after a made 2.4BW grinder. repeatable 2BW x10 with good form, deload while upping speed and jump skill work.. that works well. 

---------------------------------------------------------------------------------

Wed 11:30pm
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4] - more soreness in quads than back but both are beat. 315x4 as full body warmup was not bad. was able to get 4th rep with a long pause at the bottom for a good stretch. lots of soreness, but very high coordination. id still get 385x1 paused. 405x1 if i don't kill momentum and recoil from the hams a bit just like some reps of the 315s.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

*  killed ~0.8lb of chicken breast + goat cheese + eggs. chocolate casein protein blended with a little square of black 90% dark lindth chocolate.. served hot. yummy.
Title: Re: Kingfush
Post by: Kingfish on November 09, 2012, 05:56:46 am
Wed 7:30am
Nov 8, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4] Rest Day 1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20 x20

Daily BW Chins
Paused Reps
- x10 x10

* leg soreness got worst. might be a better idea to stop at x20 reps and take a longer break before i do another x20 - all clustered by 2-3 reps. i completed the x40 yesterday with ~60-90sec breaks per cluster, all the way to 40 reps. 365x1 paused today will be challenging. 385x1 will not go up.
Title: Re: Kingfush
Post by: Guga on November 09, 2012, 07:38:58 am
Lol KF, before the pic from above I thought the only thing that you were doing was work,sleep, eat and lift.
Title: Re: Kingfush
Post by: Kingfish on November 09, 2012, 08:12:55 am
Lol KF, before the pic from above I thought the only thing that you were doing was work,sleep, eat and lift.

work-sleep-lift-eat to be accurate

and yes, i don't vacation much. planning on a trip in a few years to brazil to watch the summer games, but thats about it.
Title: Re: Kingfush
Post by: Kingfish on November 10, 2012, 04:02:26 am
Friday 7:30am
Nov 9, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-2-1 Rest Day 2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20 x20

Daily BW Chins
Paused Reps
- x10 x10

* definitely not doing x40 in one shot. 2nd day and the soreness is still there. thats with only ~ 70%RM. il do x20 on the next volume lift and then try to do it more often. weekly tonnage will be higher that way.
* chicken breasts, eggs and goat cheese for dinner post workout. not appetizing to look at but still a strong meal.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo1.jpg)
Title: Re: Kingfush
Post by: Dreyth on November 10, 2012, 10:11:22 am
goddam that tastes good
Title: Re: Kingfush
Post by: Kingfish on November 10, 2012, 12:37:58 pm
^ yes it does. bit on the dry side but the cheese does wonders.  ;D

Sat 8:30am
Nov 10, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-3 Rest Day 3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20 x20

Daily BW Chins
Paused Reps
- x10 x10 x10 x10

* 4 day work nights.. so still working tonight.. this is my friday and next week is my 3 day wed-fri short week. can't do the volume sets yet. stayed at 315x10s as coordination/recovery work.
* did more chins as these are starting to feel good.

Relax
(http://i14.photobucket.com/albums/a307/robertodimaano/photo10-1.jpg)

---------------------------------------------------------------------------------------------------

Sat 11:30Pm
Nov 10, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-3 Rest Day 3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* leg soreness is gone. 315x10s was easy. will go 345s next week.. 2s up to x10 total, 2 sets.
Title: Re: Kingfush
Post by: Kingfish on November 11, 2012, 12:55:44 pm
Sun 8:30am
Nov 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x10 4-3-3
345x10 2-1-1-1-1-1-1-1-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40
1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* high tonnage workout even without sleep. did not really feel sluggish or burned out. decided to lift a bit this morning. woke up 6pm saturday morning and still awake right now after 2x squat sessions already. will sleep 10-4pm and hit it again. abstaining from 365+ got me really feeling strong lately.
* forgot to add - all my back up sets are also paused reps. i like the strict form of the paused reps. sacrifice a bit of weight but il get up there again anyway.. all these high protein diet is going to build something.

-------------------------------------------------------------------------------------

Sun 4:30am
Nov 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x2
365x5 1-1-1-1-1
315x10 3-3-2-2
 
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* will try to maintain a 365x5 twice a day, until i get to 365 x2-3rep clusters totalling 10 reps. back off sets will be at 345x10s 3-3-2-2 clusters in a few days. 315s not cutting it anymore. BW getting consistent at dry 172-174, Wet BW at 176-178s.
Title: Re: Kingfush
Post by: Kingfish on November 12, 2012, 03:59:41 am
Hey, I need some advice.  What should I do if I am consistently getting pinned @ 255/260 @ 3 sets of 5 on either the 2nd or 3rd set?  What did you do on your journey to the 400s when you hit a road block?  Should I lower the weight or change the # of reps?  Thanks.

from experience, before i start adding weight to the bar, i made sure that i served my time with the previous weight - high enough tonnage that made my legs adapt to it. 15 reps on a 3x5 routine is not enough tonnage IMO.

reduce the 255 to 225s and go for an 8-10rep routine - 8x5 leading to 10x4s.. get to consistent 10x4s, add weight, and the heavier 8x4 will not give you much trouble.
Title: Re: Kingfush
Post by: Raptor on November 12, 2012, 05:20:09 am
10x4 as in setsXreps, or as in repsXsets?

Are you a guy who likes to do more sets with less reps, covering the same total volume as less sets with more reps?

I found out that doing 8 sets of 5 reps allows me to keep better form and intensity than doing 5 sets of 8 reps for example.
Title: Re: Kingfush
Post by: Kingfish on November 12, 2012, 12:12:00 pm
Mon 6:30am
Nov 12,, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x2, 365x1
345x5 1-1-1-1-1
315x10 3-2-2-2-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

-------------------------------------------------------------------------------------

Mon 4:30pm
Nov 12,, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x3, 365x1
345x10 2-1-1-1-1-1-1-1-1
315x10 3-3-3-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BWx0

Daily BW Chins
Paused Reps
- x10 x10 x10 x10

Title: Re: Kingfush
Post by: Kingfish on November 13, 2012, 11:56:12 am
Tue 6:30am
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-2-2-2-2-2-2-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10 x20

-------------------------------------------------------------------------------------

Tue 4:30pm
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-3-3-3-3-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10
- 585 x10 x10
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x20 x20

* did not detrain at all from the heavy calf raises. did 495s as warmup just in case and these felt very light. could have gone straight 495x20.
* improving on the 315 triples.
Title: Re: Kingfush
Post by: adarqui on November 14, 2012, 01:29:08 am
10x4 as in setsXreps, or as in repsXsets?

Are you a guy who likes to do more sets with less reps, covering the same total volume as less sets with more reps?

I found out that doing 8 sets of 5 reps allows me to keep better form and intensity than doing 5 sets of 8 reps for example.

I think he meant 4 sets of 10 reps

nah he means 10 sets x 4 reps, kingfish is a freak.
Title: Re: Kingfush
Post by: Kingfish on November 14, 2012, 02:24:00 pm
Wed 9:30am
Nov 14, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x10 3-3-3-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* might be a better idea to go with a 315 x2 x2 max on recovery days. my coordination is really sharp at this time will all the repetitions. i'm not very sore but IMO, il get stronger faster if i really emphasize my recovery too. good diet, good tonnage.. recovery needs to be at that same level.

-------------------------------------------------------------------------------------

Wed 11:30pm
Nov 14, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10
- 585 x10 x10
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Shoulder Width - Neutral Grip
- x10 x10 x10 x10

* quick lift at lunch break. heavy calf raises feeling good. 315x2s for good total body warmup.

Title: Re: Kingfush
Post by: Raptor on November 15, 2012, 07:22:21 am
Well luckily for us, Kingfish himself responded.

What, he didn't? Oh well...
Title: Re: Kingfush
Post by: Kingfish on November 15, 2012, 07:55:25 am
too lazy to read..  :uhhhfacepalm:

Hey, I need some advice.  What should I do if I am consistently getting pinned @ 255/260 @ 3 sets of 5 on either the 2nd or 3rd set?  What did you do on your journey to the 400s when you hit a road block?  Should I lower the weight or change the # of reps?  Thanks.

from experience, before i start adding weight to the bar, i made sure that i served my time with the previous weight - high enough tonnage that made my legs adapt to it. 15 reps on a 3x5 routine is not enough tonnage IMO.

reduce the 255 to 225s and go for an 8-10rep routine - 8x5 leading to 10x4s.. get to consistent 10x4s, add weight, and the heavier 8x4 will not give you much trouble.

anyway, for somebody doing sub 2BW squat loads, a high rep loading IMO is a more efficient use of training time to build leg strength. i would switch to a higher set / lower rep style as the weights get relatively heavier. you will just waste too much time recovering from high load / high rep routine at that point.
Title: Re: Kingfush
Post by: arnoud on November 15, 2012, 04:57:43 pm
Kingfish, I have struggled for years to get at least a 2x bodyweight squat, currently stuck at 370lb @220 lb bodyweight. This high rep/high set way sound appealing. Would you recommend this way of lifting 3 times a week?
Title: Re: Kingfush
Post by: Kingfish on November 15, 2012, 09:07:01 pm
Kingfish, I have struggled for years to get at least a 2x bodyweight squat, currently stuck at 370lb @220 lb bodyweight. This high rep/high set way sound appealing. Would you recommend this way of lifting 3 times a week?

if your body can recover with 1 day rest, go for it.  maximize rest between sets to favor tonnage. increase food and sleep too. it's not going to be easy but as long as you give your body some time to adapt before you add more weights to the bar.. you will get stronger.

Thur 8:00am
Nov 15, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x2 x2 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x3 x3 ( followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* no sleep again between this after work squats and the lunch break squats at 11pm wed. legs feeling good. getting close to 365s as the 345s now feeling easier for volume work. might go 20 rep on 345s later at lunch break 11pm.

-------------------------------------------------------------------------------------

Thur 11:30pm
Nov 15, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 x2 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x0 x0 ( followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* will go for 345 x20 total reps of x1-2 later. hopefully i don't get too tired at work.
Title: Re: Kingfush
Post by: Raptor on November 16, 2012, 07:37:47 am
Have you ever trained with very low rest periods in the last what, 3-4 years Kingfish? With rest periods like 1 minute or so?
Title: Re: Kingfush
Post by: Kingfish on November 16, 2012, 02:49:23 pm
Fri 8:00am
Nov 16, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 (10 sets)

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x0 x0 ( followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0

Daily BW Chins
Paused Reps
- x10 x10

* 345 singles x10sets today - i was trying to go all the way to 20 but got sleepy after a while. these are all paused reps. i can recover from these and still lift later. i might skip the 2nd lift today because of some work things. did not force doubles today because i don't feel like it. no soreness even with these accumulating tonnage - just sleep deprived i guess.

-------------------------------------------------------------------------------------

Fri 5:30pm
Nov 16, 2012

1/4 Jump Squats
Speed / Recovery work - light
- 50lb x10 x10 x10 x10

* stayed at home. won't go to gym for jump squats because il eventually end up doing heavy paused reps squats again and get tired working up to 8am today. used the my 20lb xvest + 15lb dumbells.. got god cardio out of it. i feel really bouncy afterwards and wanted to do some SVJ dunks.
* also - to answer the Q, as far as heavy full squats go - i don't train with very low rest periods for the sake of adding intensity. i focus on doing a rep with as much freshness as i can (considering i burned myself out in a daily thing already anyway) - so i can explosively perform a concentric. no grinding type squat here for the sake of just getting a rep in. 
Title: Re: Kingfush
Post by: Kingfish on November 18, 2012, 12:30:29 am
Sat 8:00pm
Nov 17, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10
- 585 x10 x10
- BW x2u0

1/4 Jump Squats - Dumbells
Speed work -light
- 50lb x8 x8 ( followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* resting the daily paused full squats. will go 315x3s to maintain and go for 345 2x10 sets on the next strong day. will continue with this pattern until i get comfortable with 365-385 double paused reps.
* dumbell jump squats feeling good. starting to like these better than the barbell.
Title: Re: Kingfush
Post by: Kingfish on November 18, 2012, 03:28:50 pm
Sun 8:00am
Nov 18, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345,365,385 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x6 x6 ( followed by 1-4 reps of SVJs)
- 70|50 x2|x4 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20 x20 x20

Daily BW Chins
Full ROM - Neutral Grip
- x20 x20 x20 x20 x20
BW|assisted - x10|x10

* resting the volume squats. the singles up to 385s did not give me any problems. could get 405x1 later after this good morning lift. did some boss volumes on the chins and some higher reps dips too.
* might lift again later if i feel like it.. go up to 405 and be happy again with the heavy weight.. then monday - back to more 345s. the full paused reps get exponentially harder after the 2nd rep. i don't think il even try for 345x4.. just go up 365 x1-2 after i get 345x3..

-----------------------------------------------------------------------------------

Sun 5:00pm
Nov 18, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345,385 x1
345 x10 2-3-2-2-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0 x0

Daily BW Chins
Full ROM - Neutral Grip
- x20

- i thought id be stronger than this - probably underestimated the fatigue from the light jump squats. i did get a convincing 345x3 paused reps.
Title: Re: Kingfush
Post by: Kingfish on November 19, 2012, 11:46:49 am
Mon 6:00am
Nov 19, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345,385 x1
345 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip
- x20

* light squat day following some sort of volumes from the last one. will go volumes again later.

-------------------------------------------------------------------------------------------------------------

Mon 6:00pm
Nov 19, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345,385 x1
345 x2 x2 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip
- x20 x20

* did some form of volume but not very strong here. will go light in the next 2-3 lifts and go for another x20
Title: Re: Kingfush
Post by: Kingfish on November 20, 2012, 10:29:33 am
Tue 6:00am
Nov 20, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip
- x10 x10

* plan for later - 385/405 top set, the x2-3 reps on 345s
 
-------------------------------------------------------------------------------------------------------------

Tue 4:00pm
Nov 20, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2
345,385 x1
345 x2 x2 x1

Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10 - will not do these next time.. did not cut it anymore
- 585 x10 x10 - felt so much easier now
- 675 x4 x4
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0

Daily BW Chins
Full ROM - Neutral Grip
- x10 x10

* skipping the smith machine calf raises and replacing them with high rep BWs worked well. recovery is strong for the calves. 585s did not give me any problem and the 675s did not feel dangerously heavy.
* paused squats with 345s - recovery not yet complete.. can't push too much volume right now. 
Title: Re: Kingfush
Post by: Kingfish on November 21, 2012, 10:26:39 am
Wed 6:00am
Nov 21, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 - felt strong but found a way to hold off until i really get myself recovered

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- x20
- 25lb x8
- 35lb x6 x6
- 45lb x4

* wet BW at 174lb. felt like going boss on the weighted chins again. had to keep myself busy while recovering from squats and calf raises. was at 90lb x4-6 few years back. will aim for 50lb x20 this time.

 -------------------------------------------------------------------------------------------------------------

Wed 4:00pm
Nov 21, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2
345,385 x1
345 x2 x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 35lb x6 x6 x8

* can't recover fast enough on the 345 volumes. can't even see myself getting a 20 total rep workout with this fatigue and lifting the following day again. i need to really put 315 singles on days i'm not doing the volumes. 385x1 did not really give me a hard time. if i did 405, the 345 volumes would be really challenging.
* weighted chins feeling better already. grip tiring fast too. can feel my forearms getting bloated.

blood pipes after the x20 weighted chins
(http://i14.photobucket.com/albums/a307/robertodimaano/photo62.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/photo63.jpg)
Title: Re: Kingfush
Post by: Dreyth on November 21, 2012, 11:14:54 am
I love weighted chin ups. I don't know why more people don't do them.
Title: Re: Kingfush
Post by: Kingfish on November 22, 2012, 11:53:23 am
I love weighted chin ups. I don't know why more people don't do them.

IMO - you don't see results if you do them with sloppy form and partial ROM..

Thur 6:00am
Nov 21, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10 x10 x10
- 675 x4 x4
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx20
- 35lb x10 x10  8-2
- 45lb x10 x10  4-4-2, 4-3-3
- BWx10



Title: Re: Kingfush
Post by: LBSS on November 22, 2012, 12:10:39 pm
question i've been meaning to ask for a while: what do you mean by "x0"? does that mean you've skipped that exercise?
Title: Re: Kingfush
Post by: Kingfish on November 22, 2012, 12:37:15 pm
question i've been meaning to ask for a while: what do you mean by "x0"? does that mean you've skipped that exercise?

yes.. i use the quote function to post an entry.. makes it easier that way.
Title: Re: Kingfush
Post by: Dreyth on November 22, 2012, 04:15:53 pm
I love weighted chin ups. I don't know why more people don't do them.

IMO - you don't see results if you do them with sloppy form and partial ROM..

yep. dead hang, adams apple to bar level, and no swinging.
Title: Re: Kingfush
Post by: Kingfish on November 23, 2012, 12:58:08 pm
Fri 7:00am
Nov 23, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10 x10 - not too heavy, could have gone straight to x20 but will focus on the chins for now.

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx10
- 45lb x10 x20 x10 | 4.3.3,  4.4.3.3.4.2, 4.3.3

* did not have any problem doing x3 reps on 45lb weighted chins, but 4 is really the most i can do with strict form at this time. just need more volumes on these and eventually i'l get to x8-10 straight reps. 
* will work tonight and tmrw for a 2 day week. might lift again this afternoon if i wake up strong.

-----------------------------------------------------------------------------

Fri 4:30pm
Nov 23, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2
345,385,405 x1
345 x3 x3 x3
365 x2 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx10
- 45lb x10 x10 | 6.4, 5.4.1

* the 315 singles, 1-3 sets on easy squat days worked well. i'm rarely this strong in a while. will do another sat-sun 315x1s.. and on monday, i'l go boss weight again and back up with 365s x2..
* even my weighted chins got stronger this afternoon.. and thats after 40 reps this morning. could have gotten x6 already but wanted to at least hit x20 reps per workout. held back a little for more tonnage.



Title: Re: Kingfush
Post by: Kingfish on November 24, 2012, 07:12:49 pm
Sat 1:30pm
Nov 24, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1
345,385 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x10 x10 x20 | 5.5, 5.4.1, 4.4.4.3.1.3.1

* plan to do 3 singles of 315 did not work. it felt really good that i had to use 345s.. and it didn't cut it too. the 385 was also explosive. it was another 405x1 strong day. will definitely have to stop at 315 singles tmrw. back to back heavy singles is good enough. need to really focus on giving myself time to really be fresher for more moderate weight / high volume work this monday.
* weighted chins are still going strong.
Title: Re: Kingfush
Post by: Kingfish on November 25, 2012, 01:29:51 pm
Sun 7:30am
Nov 25, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10 x10
- 675 x4 x4 x4
- 765 x1

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 4.4.4.4.4

* 675x4 was more explosive than usual. decided to try the 765 (8 plates). the bar still moved up.. i got a good solid paused rep but i felt my back tiring very quickly supporting that weight.
* tiring a bit on the chins so stopped at x20 reps. might do another x20 this afternoon.

---------------------------------------------------------------------------------------------------

Sun 7:30am
Nov 25, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10
- BW x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 4.4.4.4.4

Title: Re: Kingfush
Post by: Kingfish on November 26, 2012, 10:31:18 am
Mon 6:00am
Nov 25, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 5.5.4.1.4.1

* getting into the x5s now on the weighted chins - grip giving out first. weighted chins feel more comfortable/natural to me compared to weighted dips. IMO, it just might be that the dip station is not high enough for me.. i had to bend my knees so i don't bottom out, or maybe i just need to spend more volumes on the dips again until it feels better (or i break something..)

---------------------------------------------------------------------------------------------------

Mon 3:30pm
Nov 25, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 5.5.5.5

Title: Re: Kingfush
Post by: Kingfish on November 27, 2012, 12:01:00 pm
Tue 6:00am
Nov 26, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 5.5.5.5
- 70lb x3

* weighted chins now at 70lb.. this is getting interesting now. will go x10 on 70lb with 1-3reps/cluster, then eventually go for 90lb x1-2 after i get to 70x5.  get that 90x3, the 45x20 daily repeatable should be doable by then. the 70lb today was a straight set of 3s.
* did not feel like going for the volume 345-365s yesterday. might do them this afternoon. the 315x1s this morning felt like an empty bar.

---------------------------------------------------------------------------------------------------

Tue 4:00pm
Nov 26, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x6 x6 x6 x6

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x5 x5
- 70lb x3 x3 x3 x3
 
* maybe i underestimated the fatigue of the volume squats + daily squats combined. i got up to 385x1 with a convincing pause but did not have in me again to push for a 345-365 x20 total reps.
* calf raises and weighted chins are progressing nicely. 585s felt light and will be for warmup sets now. 675x8 doable but i'm giving myself time to adapt to this weight. my whole body feels like it's been crushed by 675 right now. i want to hang upside down until i gain back some height.
Title: Re: Kingfush
Post by: Kingfish on November 28, 2012, 11:10:53 am
Wed 6:00am
Nov 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5
- 70lb x3

* weighted chins harder this time. need to back off the volume a bit to get recovered. dips at BWx20 for maintenance.

---------------------------------------------------------------------------------------------------

Wed 5:00pm
Nov 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x5
- 70lb x3 x3 x3 x3

* chins felt a lot better this afternoon. the first set of 50lb x5 went up easily. decided to go 70x3. squats felt good but still weak for a high volume routine. work night starts so its back to lighter lifts.
Title: Re: Kingfush
Post by: Kingfish on November 29, 2012, 12:39:57 pm
Thur 8:00am
Nov 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5
- 70lb x0

* no sleep after working my shift. weighted chins still felt good. x6-8 reps doable in a few more workouts. i should be stronger in the weighted dips but i'm not really a big fan of chest work. i'l do the dips for the triceps but not really looking forward for it. i prefer the chins for my upperbody compound.

---------------------------------------------------------------------------------------------------

Thur 4:00pm
Nov 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0
- BW x40 x40

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x5
- 70lb x3 x3 x3 x3

* doing more weighted chins with 70lb. did not do much squats - resting it. weighted chins hit the spot right now while the squats are kept minimal. i can still continue beating myself up with a heavy compound lift and not burn out.
* BW at 176lb.. 80kg even sounds all right.
Title: Re: Kingfush
Post by: seifullaah73 on November 30, 2012, 07:57:23 pm
Hey man

do you mind helping me with my squats.
i have this problem when going heavy, i try go parallel, but i reach a limit i can't go lower, but when light i can go very low, and therefore my body cheats and leans body forward, because i have this mark on mirror to indicate when i go parallel, but like i said my body leans forward just to indicate, 'look it's parallel, time to go up'
lol.

first my body will go 3/4 squat but i started to go deeper but now my body just leans forward i will try get a video if possible.

help would be appreciated.
thanks
Title: Re: Kingfush
Post by: Kingfish on November 30, 2012, 08:44:28 pm
Hey man
do you mind helping me with my squats.

cannot help without seeing your form. post a vid. probably a better idea to ask lance/darqui. those are the qualified trainers here.

Fri 4:00pm
Nov 30, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345x3 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5
 
* skipped the morning workout. did not feel as fresh after the 13hr night shift work. too much rain also. the urge to sleep was strong.
* squats this afternoon was very strong. could have gotten 425 at this time. if i hold myself to 315x1s in the next 2 days, i might go for 425 this monday. that if i don't burn myself out with very heavy calf raises.. which i'm due soon too.
* weighted chins using a neutral grip is really adding mass to my forearms too.
Title: Re: Kingfush
Post by: Kingfish on December 02, 2012, 12:17:21 am
Sat 4:00pm
Dec 1, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x6 x6

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x30 | 5.5.5.5.5.5
 
Title: Re: Kingfush
Post by: Kingfish on December 02, 2012, 01:24:36 pm
Sun 7:00am
Dec 2, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
140,160,180 x10
200 x6 x6

----------------------------------------------------------------------------------

Sun 4:00pm
Dec 2, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x0
- 70lb x3 x3 x3 x3

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
180 x10
200 x8 x8

* paused rep squats are fully recovered now. weighted chins still at 70lbx3 but got another extra set. my goal of 45lb x20 refers to a straight, non-clustered set. im probably at 45x6-8 right now max. need to get a lot more stronger.
* the weighted chins are really getting my back stronger. i repped the low cable pull at max weight ~ 100lb effective weight x10 paused reps. lowerback not getting fatigued as my non-pulling arm is bracing me nicely.
Title: Re: Kingfush
Post by: LBSS on December 02, 2012, 03:03:31 pm
not going to revise your chin up goal upwards? you've passed it already...
Title: Re: Kingfush
Post by: Kingfish on December 03, 2012, 10:29:40 am
Mon 6:00am
Dec 3, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

----------------------------------------------------------------------------------

Mon 4:00am
Dec 3, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x0
- 70lb x3 x3 x4

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* mid/lower back not as strong as i thought. low cable rows did some damage.
Title: Re: Kingfush
Post by: Kingfish on December 04, 2012, 12:25:43 pm
Tue 6:00am
Dec 4, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 70lb x3 x3 x4

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

----------------------------------------------------------------------------------

Tue 4:00pm
Dec 4, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
365 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 x10 | 6.4, 5.5, 5.4.1

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* heavy calf work is still progressing even without the big volumes. weighted chins up to 90lb x2s now.
Title: Re: Kingfush
Post by: Kingfish on December 05, 2012, 12:56:00 pm
Wed 6:00am
Dec 5, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* squats tiring again. will deload to 315 x1 x1 for a couple of days.  chins with 90lb starting to feel more comfortable. grip does not have enough time to fatigue first. everything fatigues at the 2nd full rep. all reps with straight / no kipping legs, hands to shoulders top ROM.

----------------------------------------------------------------------------------

Title: Re: Kingfush
Post by: Kingfish on December 06, 2012, 11:01:27 pm
Thur 8:00am
Dec 6, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 70lb x2 x2

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

----------------------------------------------------------------------------------

Thur 5:30pm
Dec 6, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x2

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* got another x2 on the weighted chins with 90lbs. squats felt alright.
* planning on removing weighted dips and just do high rep BW. will build the shoulders/tris to balance the weighted chins using  the standing barbell press.
Title: Re: Kingfush
Post by: Kingfish on December 07, 2012, 09:35:00 pm
Fri 8:30am
Dec 7, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10

----------------------------------------------------------------------------------

Fri 5:30pm
Dec 7, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x2

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

Standing Shoulder Press Dumbell - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
50lb x6 x6

* just getting the volume up on the shoulder press. single arm to lessen load to back and for that extra top ROM. free hand braced to a shoulder level post. not sure of weight/rep goal yet but 80-100lbx4-6 sounds like a good mark. doing these instead of the weighted dips. these single hand press feels a lot more comfortable as my upperbody compound push (weighted chins for pulls) instead of the weighted dips. can't have too much tricep/shoulders either. the less chest the better. no more dips.
* skipped my heavy calf raises. this is my 4-day 13hr long work week nights.. need to take it easy.
Title: Re: Kingfush
Post by: Kingfish on December 09, 2012, 04:23:38 am
Sat 11:00pm
Dec 8, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x1
- 70lb x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10

* tired from lack of multi naps. a straight 6+hr sleep gets me awake for 14hr. need more naps in between workouts to really feel recovered. squats felt smooth as usual but the other lifts felt like crap today. can't even x3 the 70lb chin. shoulder press with 40lb only.
Title: Re: Kingfush
Post by: Kingfish on December 09, 2012, 02:12:30 pm
Sun 7:30am
Dec 9, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x5 x5 x5

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10
50lb x10

* noticed on the 50lb dumbell press that my right arm is noticeably weaker than my right. need to do more of these standing shoulder dumbell press to balance things out.
* calf work was not so bad but not very coordinated either. too much skipped days. i was able to do clustered x10s last time. just stopped at x5 to make sure i don't over-exert when the motion does not feel very smooth. best was a x6, sub 60sec rest.. then another x4 for the clustered 10s. will do that either this afternoon or tmrw.

got a new pair of adipowers to add to my WL shoes collection.
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0511.jpg)


--------------------------------------------------------------------------------------------------------------------

Sun 4:00pm
Dec 9, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x1x1
345,385x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
50lb x10 x10

Title: Re: Kingfush
Post by: Raptor on December 09, 2012, 05:56:15 pm
What you really mean is "take a look at my calfzillas" :P
Title: Re: Kingfush
Post by: Kingfish on December 10, 2012, 11:27:41 am
Mon 6:00am
Dec 10, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10 | 8.2, 6.4

* single arm shoulder dumbell press GPP is working well. i'm feeling my front delts getting beat. looking forward to upping the volumes on these to x40 a workout. body also correcting the form naturally. top ROM is ~ load center, trailing leg has calves plantar flexed. a bit of torso twist when getting tired - but will minimize these as i am not going for push presses yet.

------------------------------------------------------------------------------------

Mon 4:00pm
Dec 10, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365 x2
385 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x3 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0 x0

* squats are very strong today. i'm back to the 425s. dry BW getting close to 176lb. exactly 80kg. ~ 178 at gym time. i set most of my repeatable heavy lifts at high 170s/low 180s and peaked to a slim low 170BW with the 440-445 - these are PR/peak lifts while eliminating most water weight.. not repeatable at all.

more pics of the shoes and less calves. (u see what i did there)
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0526.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0522.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0525.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0520.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0522.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0521.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0510.jpg)
--------------------------------------------------------------------------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on December 11, 2012, 10:33:03 am
Tue 6:00am
Dec 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10 | 8.2, 6.4

------------------------------------------------------------------------------------

Tue 3:30pm
Dec 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 x10 x10  | 5.4.1, 4.3.3, 4.3.3, 3.3.2.2

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x3 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10


Title: Re: Kingfush
Post by: Kingfish on December 12, 2012, 10:52:10 am
Wed 6:00am
Dec 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1x1
345,385x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10

------------------------------------------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on December 13, 2012, 09:42:34 pm
Thur 4:00pm
Dec 13, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0

* after the 6am lift yesterday, went to a day time classroom training at work that started 8am. worked straight till 8am this morning. got a 1.5 hr nap at lunch break. did not lift after work this morning (but i had my gym stuff just in case), not because i was sleepy - it was mid 40s cold this morning and i needed a hot shower to warm up. lack of sleep + hot shower = knocked out. 200mg caffeine at 2am / 6am was enough to keep me functioning. did not go over my personal set limit of 1g/day. read anyway that LD50 for caffeine at my weight is 15g.. not taking anywhere close to that.
*  got some strong sleep after eating 3x chicken breast grilled using my infrared convection oven. so strong again with everything today. IMO, repeatable max for 172-174BW is 385 (2.24BW). now that i'm at 176-178, i'm back to the 405s (2.3BW). another 2-4lbs and at 178-180BW, thats 425s (2.39BW) repeateable paused reps again.

------------------------------------------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on December 14, 2012, 01:16:52 pm
Fri 8:30pm
Dec 14, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x1 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10

* tiring now with the 90lb weighted chins. will be a bit stronger this afternoon but still not recovered enough to match my best x3 x3 x3 with 90lb. might do 90 x1 x1 for maintenance while i go for volumes on the shoulder press. x40 with sets of 10s.
* squats still felt pretty good. considering my sleep pattern for the last 2 day is not optimal.

------------------------------------------------------------------------------------


Fri 5:30pm
Dec 14, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0 x0
Title: Re: Kingfush
Post by: Kingfish on December 15, 2012, 10:06:08 pm
Sat 4:00pm
Dec 15, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x10 x10 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x2 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10
60lb x6 - will go x10 next time with clustered 6.4

* uncoordinated with the squats a bit. needed more volume to get smoother. was not able to lift as often during the worknights. calf raises doing well. 2nd set of 585s really felt light.
* will now focus on the upperbody push with the standing dumbell press with high volume clustered reps. would be nice to get to 70-80lbs. the 60lb today did not feel very heavy yet.
Title: Re: Kingfush
Post by: Kingfish on December 16, 2012, 12:42:14 pm
Sun 8:00am
Dec 16, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x1 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10
60lb x10 | 2.4.3.1

--------------------------------------------------------------------------------------------------------------

Sun 4:00pm
Dec 16, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x3 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0 x0
60lb x10 x10 | L 8.2 R 6.4, 4.3.3 - started with left hand on first set and was not able to get x8 on the right. switch starting hand on set 2. did 4.3.3. 

* 405x1 repeatable now at 176-178BW. will eventually try to go as heavy as 180-182ish.. max at 184lb.
* the shoulder press with 60lb dumbells are feeling good. really need to get more volume specially on the right hand to balance things out. il warm up with 60lb x10 - 4.3.3, then go 70lb 4.3.3 or  3.3.3.1 until i get that 70lbx10 with 6.4 to 8.2
Title: Re: Kingfush
Post by: Kingfish on December 17, 2012, 12:19:08 pm
^ the plan to drop to low-mid 170s and keep as much squat strength as i can was for the speed/jump volumes i planned. jumped and sprinted consistently without getting hurt. can't be peak strong and fast at the same time. now it's time to go back to squat ogre a bit.

Mon 7:30am
Dec 17, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x2 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
50lb x10 | 8.2
60lb x10 x10 | 4.3.3 

* the straight x8 yesterday on my left hand shoulder press tire me out. right non-dominant hand is as strong as the left this morning. could get to clustered 6.4 repeatable this week with 60lb. give it another 1-2 weeks and 70lb by mid-late december.
* chins still regressed from fatigue. keeping it at x1-2 until i get strong again.

--------------------------------------------------------------------------------------------------------------

Mon 3:30am
Dec 17, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x10 x10 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - High Volume - Clustered sets
50lb x0 | 8.2
60lb x10 x10 | 4.3.3
70lb x2

* so strong in the squat at this mid-high 170s BW. did all the singles without the safety pins for some motivation. did not even hesitated with the 405x1. i'm 425 strong again. not forcing it too soon as i'm still progressing in the heavy calf raises
* tried the 70lb dumbell press just to see how heavy it is coming from a paused hold at the bottom.. i do all movements paused now. thats probably how i can lift with high frequency - 1-2x per day, daily.
Title: Re: Kingfush
Post by: Kingfish on December 18, 2012, 12:16:48 pm
Tue 7:00am
Dec 18, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x2 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 4.3.3 

--------------------------------------------------------------------------------------------------------------

Tue 4:30pm
Dec 18, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x3 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - High Volume - Clustered sets
60lb x10 x10 | 4.3.3

* a lot of effort to get the paused 405x1. heavy calf raises yesterday did some damage. i'm tired. 3 strong days since sunday. time to back off a bit while starting my worknight tmrw wed. will go  315x1s and more upperbody push/pull.
Title: Re: Kingfush
Post by: Kingfish on December 19, 2012, 11:49:03 am
Wed 7:00am
Dec 19, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 4.3.3 

--------------------------------------------------------------------------------------------------------------

Wed 4:00pm
Dec 19, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Maintaining 405x1 | Increase BW to low 180s
315,345,385,405x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x3

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 4.3.3, 6.4

* 4th day in a row for the 405s and todays lift is not very hard. heaviest 405x1 was the day following the heavy calf work.
* getting better skill wise on the single arm dumbell overhead press. got an easy x6 with 8-10 not very far off. keeping the whole torso really solid while bringing the dumbell up worked well. 70 x10 - 4.3.3 by end of this month.
* work night starts. will go 315x1s only..
Title: Re: Kingfush
Post by: Kingfish on December 20, 2012, 09:44:27 pm
Thur 4:00pm
Dec 20, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1x1
345,385x1
315 x1x1  Front Squat

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 6.4
70lb x2 x2

* not weak because i was able to get some decent day time sleep. did not lift this morning. strong on the paused rep squats but really needed a morning lift to get properly warmed up for the 385+ weights.
* same thing with the 90lb chins. if i did this x1 x1 in the morning, i would have been ready for a x3 x3 this afternoon. near max heavy paused reps really need some sort of priming. shoulder press was all right. no problem with moderate weight. will go 4 sets of 10s until i get some more mass for the 70lb+.

--------------------------------------------------------------------------------------------------------------

Title: Re: Kingfush
Post by: Kingfish on December 21, 2012, 10:55:32 pm
Fri 4:00pm
Dec 21, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1x1
345,385x1
315 x1 Front Squat

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x3 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 x10 x10| 6.4

--------------------------------------------------------------------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on December 22, 2012, 01:38:06 pm
Sat 8:30am
Dec 22, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 x10 x10| 6.4

* will lift later this afternoon. feeling really strong alread. wet BW at 180lb now. will start to go caloric maintenance at dry 182-184lb. stay there and get back to 200kg.

--------------------------------------------------------------------------------------------------------------

Sat 4:30pm
Dec 22, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365 x1 x1
385 x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10| 6.4
70lb x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x10 x10 | 6.4

* made more progress in my heavy calf work. repeatable x6 before a reset. did the squats outside of the rack for added stim. fought more than i usually do for the last x1 of 385 because of that. would have just gave it to the pins if i was inside.
* since i'm not really making a dent on the 90lb x3 for days now, i'l maintain what i have and go higher reps with my single arm rows. i like how my mid back looks thicker with rows.



Title: Re: Kingfush
Post by: Kingfish on December 23, 2012, 07:55:14 pm
Sun 3:00pm
Dec 23, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1
345,385x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 x10 x10| 6.4


--------------------------------------------------------------------------------------------------------------

Title: Re: Kingfush
Post by: Kingfish on December 24, 2012, 02:02:45 pm
Mon 7:00am
Dec 24, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1
345,385x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 x10 x10| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 | 6.4
- 765 x2

* gym closes 2pm. will not have an afternoon lift. cannot get 405x1 without a morning workout. did everything else today.
* almost got broken with the 765x2 because i was not able to turn the smith bar enough to engage. safety pegs caught me. damn, that weight felt like a train when it got some momentum going down. if i forgot to raise the safety pegs, the last safety catch is about knee high. its over at that point. that 765 with momentum is a bone breaker. other than that.. it did not feel that heavy for the calves. the 675 can be max'd at x8 now. 585 warmup set is too light, didn't bother doing x10 x10.


--------------------------------------------------------------------------------------------------------------


Mon 4:00pm
Dec 24, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345,385 x1x1

Title: Re: Kingfush
Post by: Kingfish on December 24, 2012, 09:15:37 pm
thats sick, note taken in the future.  how were able to unrack it in the first place or did it go so far back during calf raise that it was too much?

i was a lot stronger during the unrack.. i was already spent after 2 reps. after the first effort to turn that bar to engage failed, it just fell down. that smith machine is really dangerous if you get careless.
Title: Re: Kingfush
Post by: Raptor on December 25, 2012, 04:59:20 am
You shouldn't go that high. The calves aren't really fast twitch to begin with (although the only hypertrophy in muscles in general is fast twitch to begin with) but you should go 8-12 reps with the calves. Keeps you safe and helps with both hypertrophy and strength.

I go as low as 8 reps personally with calf raises (bilaterally) and it works pretty well. No need to risk that much just for the sake of using 214324 tons.

You could also go eccentric one leg / concentric two legs. Also a lower weight.
Title: Re: Kingfush
Post by: Kingfish on December 25, 2012, 02:32:22 pm
Tue 10:00am
Dec 25, 2012

Machine Seated Leg Press
Paused Rep
Full Stack x10 x10

Machine Seated Calf Press
Paused Rep
Full Stack x10 x10 x10 x10

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
BW x10 x10 x10 x10 x10 x10 | 6.4 sternum pulls

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 6.4

* did leg press at the fitness center in my condo. chins and shoulder press at home.   
* doing all these heavy 90lb weighted chins really made my volume BW chins feel very easy. i did sternum BW chins at home. felt really good on my mid back. getting stronger on near max heavy weights really put you in a good position to train volumes.  same goes with the calves. the most efficient way to develop the mass to rep 675x10 is to add in 765 once in a while on a strong day. come to think of it, the most efficient way to rep the best explosive single rep BW ballistic half squat (aka SVJ) is to get the full squat as heavy as you can. 
Title: Re: Kingfush
Post by: Kingfish on December 26, 2012, 12:50:22 pm
Wed 7:00am
Dec 26, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1
345 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 x10 x10| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 6.4
- 765 x0

--------------------------------------------------------------------------------------------------------------

Wed 4:00pm
Dec 26, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
405 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x2 x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x0 x0 x0 x0| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 x10 x10 | 8.2 8.2 7.3 6.4
- 765 x0

* so strong in the calf raises again. the straight set of 675x8 was with a convincing hold at the top ROM. squats were also solid. getting closer to the 425x1 paused reps again. need a little bit more BW. i still haven't figured out why a morning lift is always crappy and weak.. but it's something i really need in order to lift a lot heavier lateron the day.  i'm probably 25-30lb weaker in the morning paused rep squats. the 345x1 at 7am feels like 385 already..  the 315 on the afternoon is an empty bar.
Title: Re: Kingfush
Post by: Kingfish on December 27, 2012, 11:59:55 am
Thur 8:00am
Dec 27, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 6.4
- 765 x0

* a quick lift after work. tired from lack of sleep. shoulder dumbell press felt very tiring. did not bother doing more than 1 set. squats with 3d15x1s felt good, specially the 3rd x1. to

--------------------------------------------------------------------------------------------------------------

Thur 4:30pm
Dec 27, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x0 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4
- 765 x0

Title: Re: Kingfush
Post by: LBSS on December 28, 2012, 11:10:36 am
back over 400... how much are you up to now, ~175?
Title: Re: Kingfush
Post by: Kingfish on December 28, 2012, 12:01:47 pm
^ dry BW at 178-180lb. would prefer to get as heavy as i can at sub 10%. probably high 180s, low 190s.. low-mid 180s is the short term goal

Fri 8:00am
Dec 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 6.4
- 765 x0

* my upperbody compounds suck because of those BW x10s multi sets of sternum chins i did the other day. can't even do BWs right easily. if squats feel really good, might go a little over 405 later.

--------------------------------------------------------------------------------------------------------------

Fri 4:00pm
Dec 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4
- 765 x0

* weak on the squats. work nights affecting recovery a bit. calf raises still strong. will only use 585x10s as warmup if i stop calf work for days, otherwise straight to 675s.
* when i get my dry BW to 184lb, i will get back up to my 425x1 repeatable paused reps again. hopefully in 1-2 weeks time. i'm loading up on carbs with brown rice / barley combo. 405x1 today on my weakest still made it up without any issues.
Title: Re: Kingfush
Post by: Kingfish on December 29, 2012, 06:53:28 pm
Sat 1:00pm
Dec 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1x1
345,385x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* tried going for 405x1 on the morning lift. did not work. 385x1 did not feel as explosive as i wanted. will get the 405x1 later tonight. 

--------------------------------------------------------------------------------------------------------------

Sat 7:30pm
Dec 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x1 

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | L.R 4.6|6.4, 6.4|9.1 right arm can do x9 straight set. left arm 6 hard max. sucks

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 x0 | 6.4
 
* i like making the 405x1 paused rep repeatable after completing little requirements - dry BW 178-180, 315 singles in the morning, midday nap post 1st workout, strong post workout meal. get all these together and i won't even use the squat pins for more stim. (makes the concentric a little bit more explosive).
Title: Re: Kingfush
Post by: LoopieMclooperson on December 29, 2012, 10:17:58 pm
Your log keeps me motivated. It is nice to always be able to check in and see how much harder I need to work to take it to the next level. Keep it up man.
Title: Re: Kingfush
Post by: Kingfish on December 30, 2012, 01:47:26 am
Your log keeps me motivated. It is nice to always be able to check in and see how much harder I need to work to take it to the next level. Keep it up man.

thanks. good luck on your training. 

i'll be making 2013 my 440-455 at 186-188lb paused rep daily top set. once i get back to 425s, the mental block becomes thinner and thinner..again.  :headbang:
Title: Re: Kingfush
Post by: Kingfish on December 30, 2012, 01:27:57 pm
Sun 7:30am
Dec 30, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | L - 4.6,4.4.2 | R - 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

--------------------------------------------------------------------------------------------------------------

Sun 4:00pm
Dec 30, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345 x10 | 3.3.3.1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4
 
Title: Re: Kingfush
Post by: Kingfish on December 31, 2012, 01:02:39 pm
Mon 7:00am
Dec 31, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* was not able to do the shoulder dumbell standing press. gym was too cold, shoulders did not feel good with this 36F weather. no heavy chins also. just did BW sternum pulls. saved the heavy upperbody push/pull for later. will also go 405x1, back up with some more 345-365s.

--------------------------------------------------------------------------------------------------------------

Mon 3:00pm
Dec 31, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
- 405 x1
- 365 x5 | 3.2

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 9.1 

* last lift of 2012 was very strong. could have gotten the 425 the way the 2nd x1 went up stronger than the first. used my energy on the 365 instead. got x3 and stopped at rep 2 on the 2nd cluster to save some for tmrw. BW at 182 now. getting there slowly. if i were 184-186BW before a 2nd workout, id definitely be using 425 as the top single and back up with 385s. the 365 today did not give me any problem. i also lifted without the pins.  x3 is the most paused reps il do.
* calf raises got more boss today. all top holds were full ROM (bar lining up with a set mark on the smith to get consistent top ROM).
Title: Re: Kingfush
Post by: Kingfish on January 01, 2013, 01:46:54 pm
Tue 7:00am
Jan 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10
- 90lb x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* will see if i can start 2013 with another strong afternoon paused reps. lift felt good already even with a more chilling sub 40 temp again. calf work will be on maintenance at 6.4 in the morning and a cluster of 8.2 in the afternoon.. until the x8 becomes easier and easier..at that point il go for x20 per set using a cluster of 8.6.6.. 2 set to 40 total reps.. or go boss volumes again of 100+
* hopefully the gym is not very packed this afternoon. the cardio section was busier than usual but thats about it.

-------------------------------------------------------------------------------------------------

Tue 3:30pm
Jan 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365 x5 | 3.2

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 8.2

* 405x1 did not feel as easy as yesterday. would have gotten another single but decided to take it easy today and come back fresher next time. the 365s are perfect for the backup sets. a few days of these x5 and will try a x10 per day - see if i can still recover from that.
* calf raises still looking good.  check vid:

675x8 smith calf raises. note the black racking lever of the smith bar and the top peg of the smith machine. that is how i gauge my top ROM. the black level has to line up with the top peg for full ROM.

http://www.youtube.com/watch?v=QYpjgnlUN2E

 
Title: Re: Kingfush
Post by: Kingfish on January 02, 2013, 11:40:13 am
Wed 6:00am
Jan 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x1
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* will eat the rest of the steak i bought for the new year dinner. i'll get my 9am-3:30pm sleep and 2nd lift at 4:30ish. work wed-sat night this long week 7pm-8am. it's going to suck tmrw because the morning is going to be really cold again.. mid 30s. i don't know how i can stay awake and warm to lift at 8:30am after the work night.

-------------------------------------------------------------------------------------------------

Wed 3:30pm
Jan 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
405 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x1
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 - straight sets

* felt very strong again with the squats. the back up sets of 365 was skipped because i needed more time for the smith calf raise. gym was starting to get crowded early afternoon and the only smith machine gets very busy fast. i felt my calves were primed up well today.. i made the 675s a warmup weight now. 10 straight paused reps. multi sets. took me longer to load and cleanup 14 pieces of 45lb plates.
* somebody also was waiting on me for the squat rack. the 2nd single of 405 was more explosive than the first. i need to see the scale go wet BW 184lb before a lift so i can confidently attempt a 425x1 paused rep. i was 181lb again today. too much brown rice made me full fast. no space for more calorie dense chickens and steak.


Title: Re: Kingfush
Post by: LBSS on January 02, 2013, 12:39:15 pm
long underwear and a thermos full of hot cider?
Title: Re: Kingfush
Post by: Kingfish on January 03, 2013, 09:29:12 pm
^ my routine is to take a 25-30min hot bath before lifting to really store some heat. doesn't work in the morning after work because i tend to knock myself to sleep at that time. just winged it today. was not as bad as i thought. definitely max at 385 in the morning lift. no sleep between this and the previous wed afternoon workout.

Thur 8:00am
Jan 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side


-------------------------------------------------------------------------------------------------

Thur 4:00pm
Jan 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 - straight sets

* paused rep top set now at 415x1. wet BW-182.5lb getting closer to my 184 mark.
Title: Re: Kingfush
Post by: Kingfish on January 04, 2013, 01:01:03 pm
^ i train fasted. my post workout meal right now at 9am is going to carry me until ~ 6pm after the 2nd workout. near empty stomach + pre workout supplements + relaxed veins from the hot bath = good mood to lift. 

Fri 8:00am
Jan 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side

-------------------------------------------------------------------------------------------------

Thur 4:00pm
Jan 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 9.1, 8.2

* tiring a bit on the calf raises. will go 8.2 for a few workouts and get recovery going. did the paused rep squats in the power rack and had to walk back outside so i don't bottom out.  got a convincing 415x1 even on a sleep deprived work night. wet BW at 183.5lb. might go 425x1 as early as next mon-tue if i keep up this  pace. will take it easy tmrw by skipping the backup 365s. thats the plan. i've been off plan before.
Title: Re: Kingfush
Post by: Kingfish on January 05, 2013, 12:03:42 pm
Sat 8:00am
Jan 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side

-------------------------------------------------------------------------------------------------

Sat 3:30pm
Jan 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
315 x1 FS

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 8.2.
- 765 x10 | 3.3.2.2

* weak on the squats. 415x1 did not go up as easy as the previous days. BW in the 182-184ish this week. did a single FS back up set. the warmup leading to the 415 were very strong. i thought i had the 425 today.
* calf raises with 675 did not cut it anymore. did a warmup 675x10 clustered in 8.2. maxd the smith with 8 plates each side. the top ROM was good. full 3 paused reps. could get 1-2 more but saved energy on the racking back of the bar. i worry more about failing the racking than the actual calf raise. no problem exploding from a paused hold at the bottom and still getting to top ROM.. even with the 765s. calf size 16-1/4 to 16-1/2" max.  i might get to the 17s if i go high rep straight sets of ~ 585x20s.. won't be able to do those daily so il stick to these heavy clustered sets. it works well with the squats too - nothing feels heavy anymore on my back after getting used to 600+lbs doing the calf work.
Title: Re: Kingfush
Post by: Kingfish on January 06, 2013, 11:58:21 am
Sun 7:00am
Jan 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* torso felt very stiff this morning coming from a long 7 hr sleep and probably from the heavy 765s calf raises yesterday. took 4 singles of 315s until the movement felt fluid, smooth and effortless. the first 2 singles felt like the eccentric is in stages.. chopping down the depth little by little because there was so much tightness on the way. 

-------------------------------------------------------------------------------------------------

Sun 2:00pm
Jan 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x10 | 3.2.3.2

* taking it easy with the chins now. i can't even do a comfortable BW dip because the chinning back muscles are just wrecked. squats were all right. could have gotten another 415x1 but saved it. did more back up 365s.
* smith calf raises still strong. will skip the 765s tmrw to recover a bit.

Title: Re: Kingfush
Post by: Kingfish on January 07, 2013, 11:34:01 am
Mon 6:30am
Jan 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 4.6, 6.4

* another very chilling 39F morning. squats felt surprisingly good. 2nd single already took care of the coordination work but did a 3rd just to make sure. deloading the chins to 20 total reps a day while resting. been doing 40+ reps for the last week daily. will do more dips to counter the upperbody pulls. i don't like the dumbell shoulder press anymore - tires my back a little. il go back to dips and just make sure i don't go crazy volumes and really slow down when i'm doing the first few reps so i don't break anything.


-------------------------------------------------------------------------------------------------

Mon 3:00pm
Jan 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 - BW182.5lb
385 x4 | 2.2

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.

* wet BW at 182-184ish. 385x1 got up so explosively, the ROM felt shorter even after a full pause. time for the 425s. 425x1 did not give me any issues. will go with this 425 top set and a 385 multi back up on a strong day. was expecting to be in the 183-184 dry BW but too much liquids (whey.caseins) from the last few days to clean me up, also dried me out. still on a higher carb (brown rice) intake ~ 150ish g/day. i'm usually in the sub 30g carb when i'm maintaining my weight / leaness. next goal - 440 at 186BW
* plan to skip the 765s did not work. the 675 was not enough. did half the volume at x5 reps.
Title: Re: Kingfush
Post by: Kingfish on January 08, 2013, 10:15:25 am
Tue 6:00am
Jan 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x10 x10 - used shoulder supported leg press. maxd at 405. resting upperback

-------------------------------------------------------------------------------------------------

Tue 4:00pm
Jan 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x4 | 2.2

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10 x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.

* no issues with the 425x1 paused rep. IMO, my torso is getting a lot stronger from the smith calf raises. as long as i don't over fatigue myself with the 765 volumes, it makes the heavy squat singles easier.
* i could have gotten 435x1 today the way the concentric was just smooth on the 425. i overpowered that by at least 15lbs.. il keep it at 425s and 385 back up and only move up after a repeatable 385x3.
Title: Re: Kingfush
Post by: Kingfish on January 09, 2013, 11:31:37 am
Wed 7:30am
Jan 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x10 x10 - used shoulder supported leg press. maxd at 405. resting upperback

-------------------------------------------------------------------------------------------------

Wed 4:30pm
Jan 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x4 | 2.2

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 400 x10 x10 - max the seated leg press machine for recover / blood flow work.

* body is very strong, mind is weak - the way the 385 went up, i should have done 435s already. the 385 back up sets also were also explosive without any noticeable torso bending. wet BW stable at 182. i've lifted 425s before at low 170s BW but those are not daily repeatable lifts - those are peak lifts. at a dry 172-174lb during the lift, i could be at a quick 176-178 after i get rehydrated again.
* need to alter diet again as i'm stable now at 182s. i still follow a 2 meal / day schedule eaten at post workouts. i will keep the fasting type cycle but will get caloric excess from more fish fats. carb intake at bulking will stay at ~ 200g per day from 4 cups of boiled brown rice. (1 cup is 45g.. a plate.. lol). at 184-186BW, i should be mentally ready to go for 200kg daily.
* figured out the best way to unhinge myself from the smith machine after a heavy set of 765s.. twist the traps up and out.. bending knees to create the separation is a pain.

what's your time-under tension on those heavy calf raises? i wonder if it's worthwhile including heavy holds as assistance work for squats, leaving aside the calf raise part.

~ 10 secs. IMO, it works better if you have some form of dynamic going, even with an 8" ROM.. 
Title: Re: Kingfush
Post by: LBSS on January 09, 2013, 11:49:42 am
what's your time-under tension on those heavy calf raises? i wonder if it's worthwhile including heavy holds as assistance work for squats, leaving aside the calf raise part.
Title: Re: Kingfush
Post by: Kingfish on January 10, 2013, 12:14:39 pm
Thur 8:00am
Jan 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the company gym with the 45deg sled. maxd at 4 plates each side

* no sleep since 3pm yesterday.

-------------------------------------------------------------------------------------------------

Thur 4:30pm
Jan 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x0 | skipped. sleep deprived. lifted 8am this morning without sleep since 3pm yesterday. got 5-6hr day time sleep. 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 675 x10

* 425x1 went up but felt 15lbs heavier. good that i can still get it on my weak-sleep deprived work day. need to take it easy tmrw or get decent 1-2hr nap at midnight tonight. i'l get pinned by this weight tmrw if i don't sleep enough. food and everything else is doing well.
Title: Re: Kingfush
Post by: Kingfish on January 11, 2013, 09:22:03 pm
Fri 8:00am
Jan 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x10 x10 - leg press

* got a good nap at midnight during work break.

-------------------------------------------------------------------------------------------------

Fri 4:30pm
Jan 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 5
385 x1 x1 - plan on doing x2s but felt tired very quickly after first rep. maintained the torso stiffness but the 2nd rep would break down form a bit.

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x10 x10 - leg press for volume work without tiring back

* nap in between the workouts did good things to recovery. 425x1 was explosive again. 10-15lbs over it, but fatigued too quickly after the first single of 385. was planning my usual back up doubles but called it a set due to lack of convincing explosiveness.
* doing the leg press calf raise as the volume back up sets to save the back while getting good blood work. some bbuilder also swear by the donkey calf raise as the exercise of choice for calf mass building due to the extra stretch of the calves from the hamstring pulling it more due to the position. leg press form is similar enough IMO.
Title: Re: Kingfush
Post by: Kingfish on January 12, 2013, 10:30:01 am
Sat 6:30am
Jan 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x10 x10 - leg press

* gym was very cold again this morning. got some nap but did not feel strong at all.

-------------------------------------------------------------------------------------------------

Sat 2:30pm
Jan 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 6
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x10 x10 - leg press for volume work without tiring back

* did the squats outside the rack. 3rd work night and supposed to be a weak day for me. the 45-90min midnight nap between the workouts is working well. this is consecutive day #6 for the 425s at BW 182-184ish. i can move the 435 on days like this. even a 3rd paused rep of 385 was possible.
* i'l go for 186BW for Quarter1 2013 and hopefully still get a 435-445 daily top single. 455 at 188BW by Q1-Q2.
Title: Re: Kingfush
Post by: Kingfish on January 13, 2013, 10:53:04 am
Sun 6:30am
Jan 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x10 x10 - leg press

* and i thought it couldn't get any colder here in the bay area... 32F this morning. had to spend 15min in the sauna to warmup after work. felt a bit sleepy but not fatigued enough to skip the squats. 315s did not feel as heavy as yesterday. i usually lift stronger in the afternoon if the morning sucks. this is not looking good. need to rest a little better.

-------------------------------------------------------------------------------------------------

Sun 2:30pm
Jan 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,405x1 | 425s Day 7
385 x0 x0 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x20 x20 - leg press for volume work without tiring back

* fatigued from the irregular work night sleep pattern. jinxd myself also this morning. the 1st workout was strong. most of the time, i suck when its like that. still not so bad to get the 405.
Title: Re: Kingfush
Post by: Kingfish on January 14, 2013, 10:29:35 am
Mon 6:00am
Jan 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

-------------------------------------------------------------------------------------------------

Mon 3:30pm
Jan 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 7
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x20  - leg press for volume work without tiring back

* all the requirements for the 425s are there again. strong post workout meal on previous lift, 315 singles in the morning. good 1.5-2 hr nap before the 2nd workout and BW  at 184ish. 425x1 outside the rack went up like routine. 385 doubles was also not a problem either. il go for x3 when my BW gets to 186. il go for a 315-365-405-435-405 daily  paused reps at that weight too.
Title: Re: Kingfush
Post by: Kingfish on January 15, 2013, 12:35:22 pm
Tue 6:00am
Jan 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

-------------------------------------------------------------------------------------------------

Mon 3:30pm
Jan 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 8 (updated 011513)
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x20

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x20  - leg press for volume work without tiring back

* another routine lift. did only a single x20 back up volume set for the calf to rest it a bit.
Title: Re: Kingfush
Post by: Kingfish on January 16, 2013, 10:35:39 am
Wed 6:00am
Jan 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

-------------------------------------------------------------------------------------------------

Wed 3:30pm
Jan 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 9, BW 184.8lb (updated 011613)
405 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x0  - leg press for volume work without tiring back.. skipped

* BW not at 186 yet. 385 felt very explosive and a 435 would have been possible the way the 425 concentric went up smoothly and explosively. not mentally prepared to use 435 daily if i'm not at least 186-188lb big. i might not recover on a daily basis if i overexert myself. did 405 doubles instead and was able to get 2 back up paused sets. slowly but surely adding weight to the bar.
* i'm on a day shift schedule for this and next week. i might not fatigue on the fri-sat as my sleep time will be consistent. need to do more doubles of the 405s and eat strong afterwards. the 765 calf raises is getting to be routine too. no issues here and nothing tiring/hurting. il keep it like this and add more leg press x20s when im feeling stronger.
Title: Re: Kingfush
Post by: Kingfish on January 17, 2013, 09:49:26 am
Thur 6:00am
Jan 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

-------------------------------------------------------------------------------------------------

Thur 4:00pm
Jan 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 10, BW 185.4lb (updated 011713)
405 x2 x2  | 2, 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0 - resting

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4 skip 
- 765 x0 | 3.2 skip
- 405 x20  - leg press for volume work without tiring back.

* did not get a midday nap between the squats. did not really feel tired from lack of nap since i got a good amount of sleep last night. 6+2 hr. a few minutes after 6hr then sleep again another 2hr. the 425 was more explosive yesterday. skipped the heavy calf raises to boost recovery some more.
Title: Re: Kingfush
Post by: Kingfish on January 18, 2013, 02:13:15 pm
Fri 7:30am
Jan 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1 (BW 184.0 updated 011813 am)

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press

* lifted at home because of limited time in the morning. had to sleep more to adjust to this day shift schedule. i ordered squat stands (valor db-8 model) a few days back and used it for the 315s. i'm feeling disoriented - slepping at night time too much. sleep pattern sucks now but as long as i get my sleep, i should be stronger later.

-------------------------------------------------------------------------------------------------

Fri 4:00pm
Jan 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,345,385,425x1 | 425s Day 11 updated 011813 BW 183.8lb
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.8.2

* 425x1 strong but quickly got tired after the first 405. cannot get multiple 400lb+ daily at this twig weight. need to be at boss levels soon.. 186-188lb and eventually end up at the low-mid 190s lean.
* calf was really swollen after the 585x20. 585lb felt so light on my back after the 765s. stopped for a few seconds at 10reps to reset and get more explosiveness. i don't muscle up a weight. the initial push should be quick and strong, otherwise i stop the set and wait for another strong cluster a few seconds after.
Title: Re: Kingfush
Post by: Kingfish on January 19, 2013, 12:03:39 pm
Sat 7:30am
Jan 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1 (BW 184.0 updated 011913 7am)

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 x20 | 10.10 - leg press

* i'm very consistent now at dry BW 184lb. got some really good sleep last night, and will also get my nap later. i will go for a 315-365-405-435 this afternoon and a couple of 405 singles so i don't tire out. will vid my top single for form check. i want to make sure i do it with a strict pause just like every other rep.


-------------------------------------------------------------------------------------------------

Sat 2:30pm
Jan 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 185.2lb mostly water weight from all the protein shakes.. 435x1 Day 1
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.10

* got everything done to come strong for this afternoon... BW could be improved a bit but after taking all the pre-workout liquids, i'm probably at wet 186lb already. did 315-365-405-435-405s
* the 365 still felt light. as the third single, the 405 felt noticeably heavier than the 385 i've been used to. changed my mind and reset the bar inside the squat rack and put the pins on. didn't matter, the 435 went up convincingly without any form breakdown or noticeable slowing midway up. i can get this again tmrw. was not able to vid as the gym was packed at this saturday afternoon. not really worried about it as this is really a daily repeatable for me.
* il probably stick to this top 435x1 for some time until i can get multiple reps on 425s. don't want to use 440 - it does not end in 5, lol. il build up the 405-425 back ups and go boss mode to 455 in a few months as my BW also improves to high 180s.
Title: Re: Kingfush
Post by: Kingfish on January 20, 2013, 06:54:30 am
Sun 2:00am
Jan 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 | 10.10 - leg press

*i did the warmup lift early so i can do the 2nd by 10-11am. need time to watch the niners game at 12pm. this light warmup routine of squat.legpress.chin.dip takes me less than 15mins.

-------------------------------------------------------------------------------------------------

Sun 10:00am
Jan 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day 2 BW 184-186 now - 012013
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0 | 10.10
- 405 x20 x20 | 10.10 leg press.

* skipped the heavy smith calf raises to favor the squats. i'm not making any noticeable progress with the 765s anyway. back off from that and do more high rep leg press in the mean time.
* the 435 felt a bit heavier today than yesterday but still not a grinder. smooth and no form breakdown on the concentric. i got everything going for a strong lift but the 10-11am schedule probably threw me off a bit. this is my sleep time.
* i will get the 435x1 again tmrw afternoon ~ 4pm after this long break. i have no chance to vid as this 24hr gym is too packed and most people look at the squat rack when i'm doing my routine.

Title: Re: Kingfush
Post by: Kingfish on January 21, 2013, 10:41:24 am
Mon 6:00am
Jan 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 | 10.10 - leg press
 
* don't have work today and will again have a tue-fri 7-3:3pm dayshift work schedule. next week i return to my wed-fri/alt sat night routine. will get some good sleep til midday and go for 3rd straight day at 435 top single.

-------------------------------------------------------------------------------------------------

Mon 3:30pm
Jan 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day3
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.10
- 405 x0 x0 | 10.10 leg press.

* my form did not stand up against the 435 today. midway up, concentric was not strong/explosive enough and the torso leaked energy. still got the  rep but will most likely get pinned tmrw if i stupidly use the same weight again. today is as strong as i can get myself- 10-12hr total sleep time with 6.3.2.2hr interval naps, strong diet too. creatine/caffeine loaded. BW 186lb.
* will go with 315-345-385-425 tmrw with 405 back ups. IMO, the 405 backup clusters might be too heavy at this time. i do those singles with sub 60 sec resets. i also got consistent 405 doubles a few days ago. will go 405 singles only.
* smith calfs were pretty strong coming from a skipped day. could have gotten x4 x3 but did not want to drain myself too much.
Title: Re: Kingfush
Post by: Kingfish on January 22, 2013, 09:11:19 am
Tue 5:30am
Jan 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
 
* did the warmup morning lifts at home. got more sleep and ran out of gym time in the morning.

-------------------------------------------------------------------------------------------------

Tue 3:30pm
Jan 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day 4 BW 184-186lb
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.10
- 405 x0 x0 | 10.10 leg press.

* will all these 765lb heavy calf raises, IMO - my torso should not be bending with this little 435lb. did the 315-365-405 warmup ramping but really focused on keeping a solid mid-upper back. i try to put myself in the same form as if i was lifting the 765s and i subconsciously "pre-bend" my mid back, and hold this position through out the 435 paused rep. worked really well. did not even slow down. just a smooth and explosive concentric.
* i don't really know how it worked but keeping my mid-back in a tight but already "bent" position and keeping that form solid is a safer/more effective form than trying to maintain an almost upright form and then giving the back a bit more momentum when it eventually goes to that "bent" position halfway up.. when the bar gets that little momentum, the bend gets uglier anyway. id like the idea of just starting with my own bend angle and just keeping that all thru out that heavy single. does not work the same with <405.. the weight is not enough to bend me.
Title: Re: Kingfush
Post by: Kingfish on January 23, 2013, 09:08:03 am
Wed 5:30am
Jan 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20

* did the warmup morning lifts at home. got more sleep and ran out of gym time in the morning. again

-------------------------------------------------------------------------------------------------

Wed 3:30pm
Jan 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405x1 435x0 425x1 BW 184-186lb
405 x0 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0 |10.10
- 405 x20 | leg press

* time to back off again from the heavy smith calf raises. the 405x1 was as explosive and smooth as yesterday but the 435x1 was too heavy today. did not really got to fight it much. just gave it to the pins and reloaded with 425s. no back off and no smiths. too bad because i actually felt strong today.. strong enough not to put the pins.. good thing i was being safe and put it there for the 435 top set.
Title: Re: Kingfush
Post by: Kingfish on January 24, 2013, 08:57:51 am
Thur 5:30am
Jan 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20

* lifted at home. did not really noticed but i was sleep deprived yesterday. i thought i got more than enough sleep but completely forgot that i did not sleep at 8pm. did photoshop homework and really did not finish until 11pm.. thats 11-5am sleep, and a few minutes from 1pm-2pm.
* i slept from 7pm-11pm, 11pm-5am today. body took what i owed it. il get another midday nap at 10-1pm today. this better work for the 435/405 later. dry BW less 4lbs as i did not drink anything in more than 10 hours

-------------------------------------------------------------------------------------------------

Thur 3:30pm
Jan 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,425x1 BW 184-186lb
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10| 6.4   
- 765 x0 | 3.2
- 585 x0 |10.10
- 405 x0 x0 | leg press

* i was feeling good today but decided to hold off on the 435x1 top set for another day just to make sure i recover completely from those consecutive 765s calf raises. the 425x1 went up convincingly. il go 435 tmrw for sure. held the calf raises to 675s. 
* i am now getting close to BW 186-188lb goal after some serious liquid intakes. i use a 32oz boss mug per serving and down at least 2 of these at a time, 2-4 times a day. there is my 3-4lb weight swings. at 188-192BW, i may be at 455x1 already.. thats a 2.4BW top set daily, with a 2.25BW back off sets. i just need a few more weeks with these 405 back off sets until i can get 405x2s without burning out..move up to multiple 425s and the 455 will eventually be not as heavy.
Title: Re: Kingfush
Post by: Kingfish on January 25, 2013, 08:31:08 am
^ whichever has more fat. i prefer salmon bellies grilled/baked with ginger and habaneros.

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s

145 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0
- Close Grip Pushup x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20

* been consistent now on lifting at home for the morning warmup routine. too cold outside lately, and i have this early morning work schedule. i should be able to go 435x1 later with enough reserves for a couple of 405 singles.

-------------------------------------------------------------------------------------------------

Fri 3:30pm
Jan 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145,165,185,200x1 BW 184-188lb
185 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x0 | 3.2
- 585 x10
- 405 x0 x0 | leg press

* not as strong as i thought id be because there was a very little form breakdown on the 435x1. did not push for multi 405s and kept it at the usual 2 singles. id probably lift a little better tmrw as this 435 was the firs after a 1 day skip. 
* used kgs on the log today. my long term goal is 205-210-215. for some reason, 205-210 after getting repeatable 200 seems a lot easier than getting 455/475 coming from 435s. lol

http://www.youtube.com/watch?v=il0Tub1sWcA
Title: Re: Kingfush
Post by: vag on January 25, 2013, 01:10:21 pm

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s

145 x1 x1 x1

-------------------------------------------------------------------------------------------------

Fri 3:30pm
Jan 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145,165,185,200x1 BW 184-188lb
185 x3 x2 | 1.1.1, 1.1


I guess those squat loads are kilograms?
Title: Re: Kingfush
Post by: Kingfish on January 26, 2013, 12:45:16 pm
Sat 8:00pm
Jan 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

* need to get a lot more volumes on the 405s. did 2 this morning and plan to do a couple more later. i will see how many 405 singles i can do daily without fatiguing too much.

-------------------------------------------------------------------------------------------------

Sat 5:30pm
Jan 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 184-188lb
405 x1, x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x0 | 3.2
- 585 x10
- 405 x0 x0 | leg press

* did the squat inside the rack just to be safe. 435x1 went up like routine. not the strongest but form is solid. first backup single of the 405 felt heavish. rested a bit more and did the x2 clustered with 60sec reset. 5 total 405s today. no 765s on the smith. squats first and get this 435 over with so i can go boss with 455. the 455 looks very heavy compared to a 435.
* the preworkouts i've been using - alt C4, neurocore, craze, noxplode.. they seem to suppress my appetite a bit. i sometimes feel not very hungry even coming from an almost 12hr fast. doesn't matter. if there is food on my plate - i will eat it and nothing will go to waste.
Title: Re: Kingfush
Post by: Kingfish on January 27, 2013, 12:33:26 pm
Sun 8:00am
Jan 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

* still sticking to the plan of doing more of the 405s, eventually moving up to 415-425s. focusing on pushing the top set of 435 to 445-455 is very CNS draining. IMO, it's more effective to spend more effort progressively loading the backoff sets. if i can get 425x2s consistently, the 455 will most likely be doable.

-------------------------------------------------------------------------------------------------

Sun 4:30pm
Jan 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 184-188lb
405 x1, x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press

* 435x1 top set for 3rd straight day. i feel like this weight is really a daily routine/repeatable if i keep myself recovered well and BW at mid-high 180s. first set of 405x1 after the 435 felt heavy. did not go for backup 415s yet. the 2nd cluster of singles after a good rest felt a lot better. could have done 2 reps with that explosiveness. il pace myself and see how long i can go with these multi 405 singles. i was thinking of doing doubles but in the long run, i will do more reps with the 405 if i stick with clusters of singles. doubles tire me out a lot faster. 
* smith calf sparingly for now. focusing into getting that 205-210kg paused rep.
Title: Re: Kingfush
Post by: Kingfish on January 28, 2013, 11:35:25 am
Mon 7:00am
Jan 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

* 405x20 calf raises on the leg press becoming very easy. will try 495s and do 10.10 later. don't want to use too much weight as i can feel my hamstrings doing some serious stabilizing work in this position for a calf raise.

-------------------------------------------------------------------------------------------------

Mon 4:00pm
Jan 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 186-190lb
415 x1, x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
 
* back off sets now at 415s. did that after it felt like i overpowered the 435x1 by at least 10lbs. it went up so smoothly and easily today. no form hiccups  or any noticeable minute form breakdown.
* heavy smith calf raises still on hold. kept the leg press calf raise to 405 also. i'm building good momentum on the squats lately and i'm going to keep everything as it is - its working.
Title: Re: Kingfush
Post by: Kingfish on January 29, 2013, 10:23:33 am
Tue 6:30am
Jan 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

* BW at 188lb this morning. closer i get to 190s, the easier that 405 feels. i might try back off 425s this afternoon if i get another strong top set.

-------------------------------------------------------------------------------------------------

Tue 4:00pm
Jan 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 186-190lb
415 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
 
* the 435x1 beginning to feel not very heavy. did 415x1 as first back off set. the 2nd backoff set is usually a lot easier. used 425s and got a solid x2 with less than 60sec reset between the singles. just enough to to loosen up and unload the bar.
* the work night starts wed-sat this week. the messed up sleep pattern means i need to take it easy after this wed afternoon workout. il keep the top set to 435x1 and really get more daily accumulated reps of the 425s. i'm skipping the 440-445-450. the weight does not look good. will go 455 next so i really need to focus on building the 425-435s. will keep the heavy smith calf raise on hold until i get my top set to 455.
Title: Re: Kingfush
Post by: Kingfish on January 30, 2013, 11:44:23 am
Wed 7:00am
Jan 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

-------------------------------------------------------------------------------------------------

Wed 4:00pm
Jan 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,435x1 BW 186-190lb
425 x3 | 1.1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
 
* 435x1 felt so easy i could have used it as a backoff weight too. used 425s again but with sub 60sec resets, did x3. will continue repping these 425-435s until i can get 2-3 clusters of 435s.. bump top set to 455x1 at that point.
Title: Re: Kingfush
Post by: Kingfish on January 31, 2013, 12:06:21 pm
Thur 8:30am
Jan 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press
- BWx20

* workout at home. need time to catch up on sleep.

-------------------------------------------------------------------------------------------------

Thur 4:00pm
Jan 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x3 | 1.1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
 
* broke into the BW190s again. moved top set a little bit to 440x1 to get more backoff feel into the 425s. 440 felt easy too. had at least another 5-10lbs before i get into the near max form. got really confident lifting the 405lb+ now because i'm not really sleep recovered today with just 6hr after staying awake for almost 20hrs working the night shift.
* i will CNS burn if i don't sleep well later. will find a way around that.   
Title: Re: Kingfush
Post by: Kingfish on February 01, 2013, 12:19:48 pm
Fri 8:00am
Feb 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

* found a way to get my sleep back. still the same, the morning warmup workout is just a prep for later. i will not get anything over 425 at this time.

-------------------------------------------------------------------------------------------------

Fri 4:00pm
Feb 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 x2| 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press
 
* not as strong as yesterday. did not have the third clustered single of 425s. did more reps doing 2 sets of x2. either from irregular sleep pattern (most likely) or just because of the accumulation of heavy reps lately. might backoff tmrw if i don't sleep well.
Title: Re: Kingfush
Post by: Kingfish on February 02, 2013, 11:16:48 am
Sat 8:00am
Feb 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press

* workout at home after the work night. no sleep since 2pm yesterday (18hr). did not feel uncoordinated, just tired and sleepy.

-------------------------------------------------------------------------------------------------

Sat 4:00pm
Feb 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 x2| 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press
 
* sleep deprived a bit but surprisingly strong this afternoon. the 440x1 went up like routine. the clusters of 425s gave me some fight but nothing close to getting pinned or CNS overuse. 4th night of 13hr work schedule. will sleep quickly this morning after doing the 315s at home.. wake up mid afternoon and watch our 49er take it. lift afterwards.
* i'm happy at this low 190s BW. 4 plates never felt so easy. these are paused reps too like how i've been doing them for the past year or two. i could be strong enough to bounce up a 455-475 at this time but id rather lift it up.
Title: Re: Kingfush
Post by: Kingfish on February 03, 2013, 07:38:03 pm
Sun 8:00am
Feb 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press

* workout at home after the work night. no sleep since 2pm yesterday (18hr). did not feel uncoordinated, just tired and sleepy. again.. 2nd day in a row.

-------------------------------------------------------------------------------------------------

Sun 2:00pm
Feb 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x0 | leg press
 
* not enough time to do all my workout. decided to lift before the game. just did the squats. chins at home. slept 8:30-12:30pm, 1-2pm. yes, my sleep is clustered too. when i'm sleep deprived from a workweek, the 2nd cluster of sleep makes a lot of difference.
* 440x1 on my weakest day still went up. felt confident and did the squat outside the rack. gyms almost empty anyway. little struggle midway up but nothing too serious. the backoff 425s felt tiring again and just did 2 singles with good rest time.

440x1 at 188-192BW
http://www.youtube.com/watch?v=ozdetncWM7U
Title: Re: Kingfush
Post by: LBSS on February 04, 2013, 09:51:55 am
nice squat. i can't help but think that one of the major things you have going for you is a really strong back. i don't think it's my legs that fail me on heavy weights, it's that i pitch forward.
Title: Re: Kingfush
Post by: Kingfish on February 04, 2013, 12:02:30 pm
nice squat. i can't help but think that one of the major things you have going for you is a really strong back. i don't think it's my legs that fail me on heavy weights, it's that i pitch forward.

thanks. i built up a very "isometric" strong erector chain.. by doing those very heavy smith calf raises, up to 765s x3 very controlled reps. for the dynamics, i still do high rep backextensions with 135s every now and then.. 10-20reps.

if my back was taxed in that 440x1 attempt on vid, i would have just dumped the bar when it got stuck midway up. you can clearly see from the vid that i corrected my form by muscling it back when i leaned forward at the start of concentric..  most of my top set lifts are smoother than this. i'm not very good with timing of my vids.

Mon 7:00am
Feb 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - 45 deg seated sled

* squats felt very strong and smooth. not expecting to lift this good coming from a very long break. last lift was at 2pm yesterday. got all my sleep back. slept from 8:30pm - 5:30am.
* 49ers suck. 4 attempts to win the game. did not deliver.

-------------------------------------------------------------------------------------------------

Mon 3:30pm
Feb 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
430 x2 x1 x1 | 1.1
 
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press
 
* overpowered the 440x1 by at least 15-20lbs. increased the backoff weight to 430s. was still able to get the x2 with 60sec reset on the first cluster.  did the other 2 singles with good rest in between ~ 5mins.
* thought about adding the smith calf raise again..almost did that today but was able to stop myself. stick to the plan and get to 455x1 top set, maintain that and take it from there.
Title: Re: Kingfush
Post by: LBSS on February 04, 2013, 03:48:08 pm
yeah but you're up near where your squat was before and IIRC you hadn't done the super-heavy calf raises until the last however many months. did you just do GHR/back extensions before, or did you have some isometric work in before, too?
Title: Re: Kingfush
Post by: Kingfish on February 04, 2013, 05:12:56 pm
yeah but you're up near where your squat was before and IIRC you hadn't done the super-heavy calf raises until the last however many months. did you just do GHR/back extensions before, or did you have some isometric work in before, too?

GHR/backextension as accessories lifts did not change much after i get to rep 135s. no heavy smith calf raises until mid-late 2012. the heaviest i've used before was with the supra max half squats at 515-525s x2

yes, i was able to lift 440 before (445max), but those were inconsistent peak lifts that i can do 1-2/week (if everything goes well) and rest 2-3 days in between.  i've been lifting this 440 daily for almost 2 weeks now.

Title: Re: Kingfush
Post by: LBSS on February 04, 2013, 06:02:08 pm
word, difference noted. by back extensions do you mean on a 45-degree hyper thingy? like the top pic here:

(http://content.answcdn.com/main/content/img/oxford/Oxford_Food_Fitness/0198631472.back-extension.1.jpg)

or on a GHR machine?
Title: Re: Kingfush
Post by: Dreyth on February 04, 2013, 06:37:49 pm
yes, i was able to lift 440 before (445max), but those were inconsistent peak lifts that i can do 1-2/week (if everything goes well) and rest 2-3 days in between.  i've been lifting this 440 daily for almost 2 weeks now.

holy shit when are you going to test your vert man?
Title: Re: Kingfush
Post by: Kingfish on February 04, 2013, 09:12:24 pm
word, difference noted. by back extensions do you mean on a 45-degree hyper thingy? like the top pic here:
or on a GHR machine?

GHR bench i have at home.

holy shit when are you going to test your vert man?

when i get to 455x1 top set, i might lower my carb intake (brown rice) again to lean out to the 8%ish BF while maintaining my strength. i'l do more jumping/test when i'm leaner.

right now, its all about the squat poundage to 455x1 and BW to the mid-high 190s. i was actually surprised that i did not gain too much fat going from low-mid 170s to low 190s im ~ 7-8 weeks. abs still visible (although i can really feel the thicker fat in there, but still the soft kind of fat), and the blood pipes in my calves/arms are still there.

my weight gain is so simple but it worked really well..  from 0 rice per meal to 2 cups a meal. i eat 2x/day post workout. 9am/6pm.   
Title: Re: Kingfush
Post by: Dreyth on February 04, 2013, 09:16:39 pm
15lbs in about 8 weeks? 2lb gain a week? i would have put on too much fat at that speed. great genetics man! this time around, im going to try gaining just 2lbs a month.

how fast did you lose the weight?
Title: Re: Kingfush
Post by: Kingfish on February 04, 2013, 09:53:22 pm
15lbs in about 8 weeks? 2lb gain a week? i would have put on too much fat at that speed. great genetics man! this time around, im going to try gaining just 2lbs a month.

how fast did you lose the weight?

caffeine worked well for controlling my appetite. i still follow the same macros.. high fat+protein, no simple sugar and only big carb source is brown rice. i'm not leaning at this time yet. im stuffing myself with ~ 1500-2000kcal 2x/day. lol

for the weight loss, i will kill the carbs and drown myself with lots of water. that really leans me out.
Title: Re: Kingfush
Post by: seifullaah73 on February 05, 2013, 08:36:21 am
How are you able to progress in your squats. what strategies do you use.
i.e. does high calf raises reflect on your ability to squat more or is it more back strength.

Thanks
Title: Re: Kingfush
Post by: Kingfish on February 05, 2013, 08:56:49 am
How are you able to progress in your squats. what strategies do you use.
Thanks

progressive resistance with more emphasis the backoff sets than the top set, low rep/high sets + caloric excess + lots of sleep.

Tue 6:00am
Feb 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - 45 deg seated sled

-------------------------------------------------------------------------------------------------

Tue 4:00pm
Feb 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 430s
315,365,405,440x1 BW 188-192lb
430 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press
 
* i feel weaker today. the 4 singles of the backoff 430s yesterday did some damage. the 440x1 went up like routine again without any issues. not mentally ready to lift a 445-455x1 because my BW is still hovering in the 190-192s. i want to be at least at 194-196 before i add more to my top set. i don't want to fatigue too fast.
Title: Re: Kingfush
Post by: seifullaah73 on February 05, 2013, 10:16:12 am
How are you able to progress in your squats. what strategies do you use.
Thanks

progressive resistance with more emphasis the backoff sets than the top set, low rep/high sets + caloric excess + lots of sleep.


So what you are saying that emphasizing more on the backoff set, which i'm not sure what you mean, is it lifting less then heavy weight at  medium to average number of reps, which is after the high weight low reps high sets.

e.g.

squat 4-5 x 3-5 reps at 80-90% of 1RM
squat 2-3 x 8-12 reps at 70-80% of 1RM

as well as caloric excess, meaning eat a lot?
lots of sleep, which i try and always equal to 7hrs sleep unless on friday when i have to wake up early to go to gym get 5hrs sleep which is preceded with a lesson at 9am all they way till 5pm if i remember correctly.

thanks , i will try this makes sense as well, if i am correct what i said above.
Title: Re: Kingfush
Post by: Kingfish on February 06, 2013, 10:34:32 am
Wed 6:00am
Feb 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - 45 deg seated sled

* lowerback tired. its also very cold. from low-mid 50s down to 39-42F this morning. the 315s felt good but will really burn out if i put something heavier without allowing the erector chain to recover some more. strong post workout meal and another set of 6-8hr daytime sleep. slept 8:30pm-5:30am last night. work night starts tonight til friday. short 3 day week. sucks that my back got beat like this. if i still feel weak later, i'l skip the backoff sets for now.
* leg press calf raise - will try 495x20 clustered in 10s next time. 405s too light now

-------------------------------------------------------------------------------------------------

Wed 4:00pm
Feb 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 430s
315,365,405,440x1 BW 188-192lb
425 x2 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press
 
* slept 8:30am-11:30am-2:30pm. was not looking forward to lifting 440 this afternoon as i was already having a hard time getting out of bed. my lowerback is strained somewhere. annoying but nothing close to an injury. i actually lifted stronger today than yesterday. a smooth 440x1 and decided to take it easy on the backoff sets. IMO, 430s are too heavy at this time. 425s hit the spot. single, rack for 60secs.. another single. 5 mins. repeat. do this loading until i get my diet to catch up and take me to the 194-196BW.
*  495x20 leg press calf raise felt like 405s until the 16th rep.. it became painful but nothing that will require a reset.
Title: Re: Kingfush
Post by: seifullaah73 on February 06, 2013, 01:51:29 pm
I will try and do heavy set first then go down the weight so as to make it eaiser to do more reps and therefore easy progress,
i hope. something like:

3-4 x 3-5 reps heavy weight
2 x 8-10 reps medium weight

Thanks for the help
Title: Re: Kingfush
Post by: Kingfish on February 07, 2013, 09:55:19 am
Thur 7:00am
Feb 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 - 45 deg seated sled

* workout at home. tired from the work night.

-------------------------------------------------------------------------------------------------

Thur 4:00pm
Feb 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0 | leg press
 
* have cold allergy. benadryl took care of the running nose but left me with a headache. caffeine not as effective this afternoon. just did the squats and left gym. quads felt sluggish on the 315,365s.. i usually just overpower the 315s in the afternoon.. today i felt some resistance already from my first set. started to feel better at 405. 440x1 was routine again. i've been lifting this top set for almost 3 weeks now. my BW is not jumping much from the 190-192s. don't even have good appetite now.
Title: Re: Kingfush
Post by: Kingfish on February 08, 2013, 11:37:24 am
Fri 8:00am
Feb 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press

* workout at home. had to use a 1-day work vacation because my colds didn't improve yesterday. cannot work in an aseptic environment sneezing and coughing. i do not use sick days. i'm not really sick. sick = stuck in bed IMO. i've never been sick in all my 12 years of work.
* i was worried that my weight will take a hit so i force fed myself yesterday even though everything is near tasteless and drank lots of water (32oz x2). slept at wet 196BW. sweat like crazy the whole night and woke up at 189lb. too much water really works the other way - you lean out. i was quickly back in the 190s because i was very thirsty this morning. i'm feeling a lot better now. no more headache.

-------------------------------------------------------------------------------------------------

Fri 4:00pm
Feb 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* yes, i used a vacation day instead of a call-in-sick. they are 2 different things. i have accumulated a large amount of vacation hours already that is why i use them. i could take 6 weeks off from work with the hours i've saved. my company treats us very well, i will not abuse the benefits. thats that.
* BW to 194-196 has to wait for another 1-2 weeks. this week was a struggle with this dehydration thing. 440x1 was again routine but the backoff 425s are feeling heavier and heavier. i will be stronger tmrw as i am already drinking and eating better.
Title: Re: Kingfush
Post by: LBSS on February 08, 2013, 02:05:01 pm
wait, so you took a sick day? or you used a day of vacation? if you used a day of vacation rather than a sick day to stay home when you were sick*, you're dumber than i thought.

*whatever your definition of "sick" is, your health status prevented you from going into work.
Title: Re: Kingfush
Post by: T0ddday on February 08, 2013, 07:10:33 pm
^ generic claritin aka like one of those walmart costco brands work much better than benadryl.  it's half the price of regular prescription grade claritin, exact same content though.  i've got those stashed for the spring time when i get allergies.

Exact the same content but works much better?  I have heard of people who mistakenly believe in the power of the brand-name but this is new; someone who believes in the power of the generic...

^ I don't understand the rationale between sick-days and annual leave.  My ladys always checking how many of each she has left.  Seems like it should all be the same really.  Luckily I don't work in an industry where I have to allot my days one way or another. 
Title: Re: Kingfush
Post by: Kingfish on February 09, 2013, 11:51:55 am
Sat 8:00am
Feb 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press

* home workout again after the 13hr night work. no more headache or running nose. i'l get my staggered 4+2hr sleep in a few minutes and lift later at 4pm.

-------------------------------------------------------------------------------------------------

Sat 4:00pm
Feb 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* nothing new. not moving forward or backward. can't complain. this is the 22nd daily 200kgs. BW did not improve this week. will work on that.

You have a squat rack in your home?  Ridiculous that 315lbs is a warmup for you.  I still grind 315 if I don't prepare properly and I got 20lbs+ on you at similar height.  What's staggered sleep, 4+2?   Sleep for 4, lift, sleep for 2?

i wake up after 4 hrs of sleep. drink warm water, chill for a few minutes and sleep for another 2 hrs again. if i sleep 6+hrs straight, i wake up tired. sleep patterns are very consistent i don't even use an alarm clock.. i have squat stands at home, valor fitness DB-8 model.

i lift so often that i don't really get very cold. coming from a cold night work, il take a 15min hot shower and hit the 3x 315 singles in the morning and call it a night.

Title: Re: Kingfush
Post by: T0ddday on February 09, 2013, 12:01:36 pm
^ You have a squat rack in your home?  Ridiculous that 315lbs is a warmup for you.  I still grind 315 if I don't prepare properly and I got 20lbs+ on you at similar height.  What's staggered sleep, 4+2?   Sleep for 4, lift, sleep for 2?
Title: Re: Kingfush
Post by: Kingfish on February 10, 2013, 12:53:39 pm
Sun 8:00am
Feb 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press

*coldness this morning at 37F. stayed in sauna for 5mins to put on adistars. squats went up smoothly. looking good for this afternoons workout.

-------------------------------------------------------------------------------------------------

Sun 4:30pm
Feb 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* added a couple of plantains to my menu and i carb'd my way into the BW194s. the 405/440 today felt very easy. i could have doubled the 425s with this much explosiveness. held back and did  singles to prepare for tmrw. i will go 445x1 top set for a couple of days again and hit 455 whenever that 445 feels not very heavy anymore or when i'm at a dry 194-196s
* long term goal is to get repeatable 455s and drop BW to the high 180s or if my erector chain feels up to it - go for 475-495s with max BW into the low 200s then drop back to the low 190s maintaining that top set. repeatable IMO at full carb'd weight is top set for daily workouts, at lean non-carb'd weight is 1-2x/week.



Title: Re: Kingfush
Post by: Kingfish on February 11, 2013, 12:38:02 pm
Mon 8:00am
Feb 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press

-------------------------------------------------------------------------------------------------

Feb 11, 2013 - Day 1 455x1 Top set

Mon 4:30pm
Feb 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* was only planning on using the 445x1 top set but IMO, 440-445 is the same thing. 450 is ugly with 2x10s and a 2-1/2. put the big 25lb in there and went for the 455x1. it went up like a smooth 440. no correcting of the lowerback or any max effort grunting.. just a routine top set. should have taken a vid but as this was a monday afternoon - gym was packed. i can lift this 455x1 again. the way it went up today, seems like a daily top set anyway.
* 23 days with 440x1 top set and thats about it for that 4 plates and the little change. i like this 4x45+25lb a lot better.  :headbang:


What's your BF% at your current weight?

tested with the caliper this afternoon at 11.7%. could be a bit lower if i measure first thing in the morning. 
Title: Re: Kingfush
Post by: ChrisM on February 11, 2013, 01:23:17 pm
What's your BF% at your current weight?
Title: Re: Kingfush
Post by: Kingfish on February 12, 2013, 10:40:26 am
Tue 6:30am
Feb 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press

-------------------------------------------------------------------------------------------------

Tue 4:30pm
Feb 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* was hiding the iphone to take a vid. not a good angle. also saw that it was not a strict pause. more like a very very slow reversal. will work on that. at least i got the 455x1 smoothly on back to back days.

455x1
http://www.youtube.com/watch?v=DOZvizFCfEw

Nice job.  Big lift.  LOL 455 is the first weight that "counts" as more than 405.  Until your throwing 25lb plates on your just doing "X" amount of weight and change.   Same feeling I got the first time I bench pressed 185 lbs when I was 15 years old.  180 lbs was just a plate and then some.... but 185 was real legit stronger than a plate.  Luckily for you got two more big plates to throw on, 475 looks really nice, and 495 ridiculous.

475-495x1 on a lean sub 200lb BW... still happy with how the 455 looks.. its a 185 on top of 315s.. ;D
Title: Re: Kingfush
Post by: T0ddday on February 12, 2013, 02:44:59 pm

* was only planning on using the 445x1 top set but IMO, 440-445 is the same thing. 450 is ugly with 2x10s and a 2-1/2. put the big 25lb in there and went for the 455x1. it went up like a smooth 440. no correcting of the lowerback or any max effort grunting.. just a routine top set. should have taken a vid but as this was a monday afternoon - gym was packed. i can lift this 455x1 again. the way it went up today, seems like a daily top set anyway.


Nice job.  Big lift.  LOL 455 is the first weight that "counts" as more than 405.  Until your throwing 25lb plates on your just doing "X" amount of weight and change.   Same feeling I got the first time I bench pressed 185 lbs when I was 15 years old.  180 lbs was just a plate and then some.... but 185 was real legit stronger than a plate.  Luckily for you got two more big plates to throw on, 475 looks really nice, and 495 ridiculous.   
Title: Re: Kingfush
Post by: Kingfish on February 13, 2013, 10:24:13 am
Wed 6:30am
Feb 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press busy. no worries here.

* 315 1st rep already felt very easy today for a cold morning coming from a lot of sleep. 9:00pm-1:00am-5:30am. will try and maintain the 455x1 top set later but will not go for a strict pause if i don't feel very very strong. do not have night shift work for classroom training this week. will use the midday lunch break to get my sleep. i don't eat midday anyway.

-------------------------------------------------------------------------------------------------

Wed 4:30pm
Feb 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* did the 455x1 top set with a stricter pause this time. concentric did not look as smooth/effortless as yesterday but i still made it up. this pause is not the same "i can pause all i want, and still get this thing up with no form colapse".. thats maxd at 425s right now. anything more the 425s with a total momentum kill will get my back beat.. it will still go up but i will break form at some point.
* i'm maintaining my weight right now at 192-194lbs. i'm not really pushing my top set anytime soon. i want to get at least 4x the 425s a day with enough recovery to still lift the 455 the following day. happy to get this top set consistently.
Title: Re: Kingfush
Post by: LBSS on February 13, 2013, 02:06:44 pm
don't you live in california? how could your wednesday lift at 4:30 already have happened? it's not even 2 on the east coast.
Title: Re: Kingfush
Post by: ChrisM on February 13, 2013, 03:02:46 pm
Notice it says 'later' at the top. It seems he lists his expected lifts then comes back afterward and changes as neccesarry and adds comments. Shrug. Not a bad idea lol
Title: Re: Kingfush
Post by: LBSS on February 13, 2013, 03:39:50 pm
oh yeah, that makes sense.  :uhhhfacepalm:
Title: Re: Kingfush
Post by: Kingfish on February 14, 2013, 10:25:36 am
Thur 6:30am
Feb 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. resting.
 
* i'm worried a bit with the 455x1 this afternoon. i usually skip the 405s in the morning after 3-4 days of constantly doing 400s 2x a day. i need very good coordination this afternoon for the top set as i did a stricter pause on 455 yesterday - concentric slowed more than i wanted and i had to return to form by muscling using my erector chain. those take a beating easily and need a longer time to recover.

-------------------------------------------------------------------------------------------------

Thur 4:30pm
Feb 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* was strong this afternoon with the 425s. strict pause and no issues with the concentric. will got 4x singles tmrw or sometime soon again. i'm pacing myself with this 455 top set and IMO, as long as i don't overuse my erector chain by muscling and correcting form, i should be good with this top weight daily. will still go with this not-very strict pause with the top set and just build more legs with the backoffs. i've gotten this 455x1 from a strict pause the other day and it was too tiring for a daily lift.

Title: Re: Kingfush
Post by: Kingfish on February 15, 2013, 09:44:20 am
Fri 6:00am
Feb 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0 rest

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. rest

* 405s were very heavy this morning. i made the workout quicker than usual because of a morning meeting but i still got at least 5mins rest for the top sets. the concentric was like a 455x1 coming from a strict pause without the torso lean. must be the 425s yesterday. i really took my time at the pause yesterday. i'l be stronger later. i'm always better in the afternoon when the morning sucks. strong post workout meal and lots of sitting down for classroom training today.

-------------------------------------------------------------------------------------------------

Fri 4:30pm
Feb 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* 455x1 top set for the 5th day. it was not as easy as yesterday. the lack of a midday sleep is catching up to me. 425s backup paused singles were very strict and controlled. planned to do 4 singles but lost interest in anything after the 2nd single. will get more rest and sleep and lift better tmrw. i can have my midday nap tmrw.
Title: Re: Kingfush
Post by: Kingfish on February 16, 2013, 01:01:29 pm
Sat 8:30am
Feb 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 rest

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. rest

* will get some decent midday sleep this saturday morning. will go for 455x1 6th day straight. still at BW192-194lb. i am eating almost 4000kcal per day and my weight is maintaining for the last few days. i am not getting weaker or burning out so it's not so bad. 

-------------------------------------------------------------------------------------------------

Sat 4:30pm
Feb 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x0 | skip 2nd single. rest

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* 455x1 went up smoothly. not a strict pause but very controlled. was feeling good until the 1st 425x1. quickly ran out of energy after that. called it a day. need to give recovery time to catch up a bit.

455x1 6th straight day
http://www.youtube.com/watch?v=U08pdMzjKUo
Title: Re: Kingfush
Post by: Kingfish on February 17, 2013, 06:13:07 pm
Sun 1:30am
Feb 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. rest

* worked OT for the sat night 7pm-8am. did not lift after work, not even at home. the single night shift drained me a bit. slept 8-1pm and went to gym for the warmup workout. the weights felt lighter than most morning workout and thought about going 405+ at some point. 1st 405x1 felt at least 15-25lbs heavier like always for the 1st workout of the day. saved the top set for later.

-------------------------------------------------------------------------------------------------

Sun 8:30pm
Feb 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0 | leg press. rest

* doing more hamstring static stretching post workout. long holds with the 425s are tiring my hams. i can feel them pulling on my lower back when i'm fatigued. little strain on my lower back. just annoying, and nothing close to an injury. 455x1 got up routinely again.

Seemed to get through the sticking point a bit easier than the last vid you posted.

I cannot wait to see what your vert is going to be like.

Going on an intense plyo phase soon?! I would really hate to see you get injured before you can reap the benefits of your strength!

concentric is very smooth if i don't come to a complete stop at the bottom. it will still look a pause rep form certain angles but i don't really get to a complete static hold. i do these most of the time for the top 455, but was able to get the same weight from a complete stop. noticeably harder but still got it up.

i'm not doing any high intensity jump drills. i'm good with 10-15% jump squats and 2-hand SVJ dunks.



Title: Re: Kingfush
Post by: Dreyth on February 17, 2013, 11:23:57 pm
http://www.youtube.com/watch?v=U08pdMzjKUo

Seemed to get through the sticking point a bit easier than the last vid you posted.

I cannot wait to see what your vert is going to be like.

Going on an intense plyo phase soon?! I would really hate to see you get injured before you can reap the benefits of your strength!
Title: Re: Kingfush
Post by: Kingfish on February 18, 2013, 11:51:23 pm
Mon 7:00pm
Feb 18, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 1/4

Smith Machine Squat
275 x2 x4 x4

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10

Calf Raise
- BW x20 x20

* 275 smith squats - this is all the plates that the gym has. used the 2 pieces of 5lb to raise heel and just did the workout in my chucks. workout not serious enough to use my adistars. bought them though. smith full squats did not feel very weird and is good enough for some form of recovery lifts.

Title: Re: Kingfush
Post by: Kingfish on February 19, 2013, 05:13:09 pm
Tue 10:00am
Feb 19, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 2/4

Smith Machine Squat
Full ROM - Paused Reps
275 x4 x4 x2

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10 x10

* smith machine squats feeling less awkward. did multiple chins to look decent in pics. calfs looking strong. will workout again later to get appetite going so i can eat more fish/meat on the buffets. these all-inclusive deals are awesome. staying here in le blanc spa resort. will get some relaxing massage later. drank so much water because of all the sun exposure. was able to get a wet BW198lb.. lol. woke up after a long sleep to 192-194s again.

infinity pool at the le blanc. cancun ;D
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0619_zps16841862.jpg)

-----------------------------------------------------------------------------

Tue 4:30pm
Feb 19, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 2/4

Smith Machine Squat
275 x4 x4 x2

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10

* full body massage after some light workout. gave masseuse a workout with my quads and back. she was really using her weight to get all these muscle tightness in check. 2 more days of this sauna heaven and then back to SF thursday night.
Title: Re: Kingfush
Post by: Kingfish on February 20, 2013, 09:42:52 am
Wed 8:00am
Feb 20, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 3/4

Smith Machine Squat
Full ROM - Paused Reps
275 x2 x4 x4

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10 x10

-----------------------------------------------------------------------------

Wed 8:30pm
Feb 20, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 3/4

Smith Machine Squat
275 x0 x0 x0 - skipped. starting to feel the lower quads getting worked. not good for a deload

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press
- 300 x10 x10 x10 x10

* hydro therapy, jacuzzi.. etc. perfect time to really go high volumes on the chins. i can really feel the muscles now. calfs need more weight. 300 did not cut it at all.
Title: Re: Kingfush
Post by: Kingfish on February 21, 2013, 08:03:34 am
Thur 6:30am
Feb 21, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 4/4

Smith Machine Squat
Full ROM - Paused Reps
275 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10 x10 x10

-----------------------------------------------------------------------------

Thur 7:30pm
Feb 21, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 4/4

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dips
Full ROM - Shoulder Width, Narrow
- BW x0 x0

Calf Raise
Leg Press - Paused Reps, Top/Bottom Holds
- 495 x0

* did squat warmup workout at home. did not feel so energized by the pre-workout hot shower.
Title: Re: Kingfush
Post by: T0ddday on February 21, 2013, 08:55:11 am


* smith machine squats feeling less awkward. did multiple chins to look decent in pics. calfs looking strong. will workout again later to get appetite going so i can eat more fish/meat on the buffets. these all-inclusive deals are awesome. staying here in le blanc spa resort. will get some relaxing massage later. drank so much water because of all the sun exposure. was able to get a wet BW198lb.. lol. woke up after a long sleep to 192-194s again.


What was the price for the resort?  Recommended?  We have a ton of elevate miles and I been thinking about using them up on Cancun.
Title: Re: Kingfush
Post by: Kingfish on February 21, 2013, 09:22:12 am


* smith machine squats feeling less awkward. did multiple chins to look decent in pics. calfs looking strong. will workout again later to get appetite going so i can eat more fish/meat on the buffets. these all-inclusive deals are awesome. staying here in le blanc spa resort. will get some relaxing massage later. drank so much water because of all the sun exposure. was able to get a wet BW198lb.. lol. woke up after a long sleep to 192-194s again.


What was the price for the resort?  Recommended?  We have a ton of elevate miles and I been thinking about using them up on Cancun.

i would highly recommend le blanc spa resort. tripadvisor rank #1 of 172 among the hotels here.. very pricey but got some good discount using costco travel. 5 diamond service rating. i've never had steaks and chicken this good. even the duck taste awesome.

there is a dedicated butler per floor. they will carry and unpack your luggage. oh, and the elevator has an undo button. lol.

the zen is just very strong in this place. can't describe. adults only and might be too quiet to some if thats not your thing.



 

Title: Re: Kingfush
Post by: Kingfish on February 22, 2013, 10:56:36 am
Fri 7:30am
Feb 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press.

* felt more uncoordinated than usual for a morning squat workout but definitely fresher and stronger coming from the 3.5 day deload. will go for 455 top set later.
* 495 leg press calf raise is too light now. will go 585 soon.

-------------------------------------------------------------------------------------------------

Fri 4:30pm
Feb 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 192-194lb
425 x0 x0

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x20 | leg press. rest

* coordination sucks on the heavy singles. did 455 and it came up wrong. initial burst of concentric did not even make it halfway up. did not even fight the weight. it felt like ~ 10-20lbs heavier. got a strict 440x1. called it a day.
* even the 585 calf raises were not very heavy. reset at rep 18. will go 675x20 here soon as back offs from the 675 smith calfs which i plan on adding after i get back to repeatable 455s tmrw hopefully. i detrain on my top squat sets very quickly.
Title: Re: Kingfush
Post by: Kingfish on February 23, 2013, 07:35:21 pm
Sat 2:30pm
Feb 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585lb x20 - leg press.

* did not have the morning workout today. very sleepy after work. woke up 8:30-12:30pm. will take a nap later and lift again before midnight if i feel strong. coordination starting to feel better.

-------------------------------------------------------------------------------------------------

Sat 11:30pm
Feb 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
BW 192-194lb
315 x1
365 x1
405 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
80    x10 x10          | 6.4
90    x10 x10 x10    | 6.4
100  x10 x10           | 4.3.3

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 6X45 x10
- 8X45 x10 x10 x10 x10

* sleep deprived or my sleep pattern got so messed up by this single night shift friday night. 405 felt like a morning workout 405. did not benefit at all from the 2pm first workout. i felt weaker. too much energy but not enough strength on the squat. did more calves and mid-back. IMO - can't have enough of both.
* went high volumes with both calves and mid-back. started with 6x45 x10 reps on the leg press calf raise. did not cut it. i want a weight where it gets challenging approaching 6-8 rep zone. added 2 more 45s. 8x45s x10 reps and still got to  straight 10 reps. stopped there before i overdo this. did more reps and waited to see when i start to feel my calves tire a bit and not have enough to go maintain the full pauses. 5 mins rests alternating with the standing cable rows. got to 4th set of 10s and it started to show some sign of fatigue towards reps 8. called it a day for the calf work.
* i like doing these standing one-arm cable rows using the other hand to support my torso. trying to get the erector chain out of the exercise while thickening my mid-back. pull by focusing on using my elbow and get to top and bottom ROM - hold to kill momentum. palms facing almost up, get wrist (using stirrup attachment) to armpit on top ROM. machine maxed at 200lb (100lb effective weight). will go 80-90x10s warmup, and 100x10s clustered up to a rep where i cannot get a strict hold at the full top ROM. if i get strong enough for 100 x10 straight, i will just go for 100x20 straight, multi sets. that should take some time. 
 
Title: Re: Kingfush
Post by: Kingfish on February 24, 2013, 03:17:00 pm
Sun 10:30pm
Feb 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1
365 x1
405 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 x10    | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

-------------------------------------------------------------------------------------------------

Sun 5:00pm
Feb 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
BW 192-194lb
315-365-405 x1
425 x1 x1
405 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

* legs still not completely recovered. did not have a convincing 405. just did 425 for top set this afternoon. i need to get my sleep in check. BW still at the 192-194. not hurting or strained anywhere, just weak. i will get a good amount of sleep tonight. should get 440-455 tmrw afternoon.
Title: Re: Kingfush
Post by: Kingfish on February 25, 2013, 10:43:31 am
Mon 7:00am
Feb 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 | 4.4.2

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

-------------------------------------------------------------------------------------------------

Mon 4:00pm
Feb 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x10 x10

* did not have enough strength to get 455x1. i need more BW. i leaned out a bit during my vacation. need to be at a wet 194-196 at least. i was barely at 193lb today. will stay with the 440 until i get my weight back on track. did more calves and back. taking it easy with the dips.
* still happy to get this 440x1 repeatable now on my non-strong day.
Title: Re: Kingfush
Post by: Kingfish on February 26, 2013, 12:10:28 pm
Tue 7:30am
Feb 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

-------------------------------------------------------------------------------------------------

Tue 4:00pm
Feb 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

* strong already on the standing cable rows. got to straight 6 reps with the strict holds using 100lb (full stack). squat still weak. will wait until i get to a dry BW194-196lb. the 440x1 is with a strict pause.
Title: Re: Kingfush
Post by: Dreyth on February 27, 2013, 12:54:04 am
can u just post a vid of u flying like Goku already?
Title: Re: Kingfush
Post by: Kingfish on February 27, 2013, 12:30:48 pm
can u just post a vid of u flying like Goku already?

i'll probably post another set of SVJ 2-hand dunks. not interesting at all. lol.

Wed 7:30am
Feb 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10

* skipped the second single of 405s. i might squat again by 1-2pm so i can get some decent sleep before i start this 4 day workweek. 

-------------------------------------------------------------------------------------------------

Wed 1:30pm
Feb 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

* tried the 455 again and still ran out of momentum halfway up. its getting higher and higher every day but still had to drop it to the pins today as fighting with this weight will not be comfortable. 440 becomes a bit heavier this way but was still able to get it coming from a strict pause.
* calf raise becoming annoying now as i have to put more effort in loading the leg press with 16x45s than the actual calf raise exercise. might go 10x45s and hold the 440 top set until i really get  my dry BW to 194s.
Title: Re: Kingfush
Post by: Kingfish on February 28, 2013, 09:27:19 pm
Thur 4:30pm
Feb 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 14.6 , 10.7.3

* too tired after work. did not even squat at home. good time for a deload anyway as my low-mid quads are still tender. lifted 4:30pm after my 8:30am-12:30pm-4pm sleep. legs felt at lot better. tenderness in the muscle belly is out. coordination in the squats felt like a morning workout. sucks. did not even bother with the 2nd 405x1. even without the smoothness, the concentrics still felt very strong.

-------------------------------------------------------------------------------------------------

// skip second workout. recovering.

Thur 11:30pm
Feb 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

Title: Re: Kingfush
Post by: Kingfish on March 01, 2013, 09:42:13 pm
Fri 4:00pm
Mar 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s

315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20

* backoff days while i'm eating better. will be at 194-196 by weekend.

-------------------------------------------------------------------------------------------------

// skip second workout. recovering.

Fri 11:30pm
Mar 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10
Title: Re: Kingfush
Post by: Kingfish on March 02, 2013, 09:20:15 pm
Sat 3:30pm
Mar 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1
440 x1
425 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0 - skipped for horizontal pulls - cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20
- 10x45 x10 (5.5) | 8x45 x10 waveloaded

* empty BW196 this afternoon. plan on doing the morning squat loading but at first set of 405x1, the rep felt surprisingly easy. even without a workout 6-8hrs before, the rep felt very smooth. did 440x1 and the same thing. got it from a strict pause.
* calf raise leg press now at 10plates each side. waveloading to 8 plates made my calves feel very bloated. will go 8plates x20 warmup and waveload up to 2 sets next time.   
* got my weight up a bit eating more complex carbs.


-------------------------------------------------------------------------------------------------

//second workout skipped. 4th work night.

Fri 11:30pm
Mar 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10
Title: Re: Kingfush
Post by: Biglittleme on March 03, 2013, 01:25:31 am
Are you doing daily squats? I thought lifting same muscle groups everyday was bad? Or is it different for you? ( Sorry i'm a beginner who doesn't know alot,
 and trying to learn best way to increase vj)
Title: Re: Kingfush
Post by: Kingfish on March 03, 2013, 07:35:18 pm
Are you doing daily squats? I thought lifting same muscle groups everyday was bad? Or is it different for you? ( Sorry i'm a beginner who doesn't know alot,
 and trying to learn best way to increase vj)

best way learn is to read a book - i prefer supertraining by Yuri Verkhoshansky or any of his other materials.

Sun 1:30pm
Mar 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1
365 x1
405 x1
440 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0 - skipped for horizontal pulls - cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
- 10x45 x10
- 8x45 x10

* slept 8-12:30pm. end of 4 day work night. sleep deprived today but felt good at the 440x1. everything went downhill from there. lol.

-------------------------------------------------------------------------------------------------

//second workout skipped. 4th work night.

Sun 11:30pm
Mar 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10
Title: Re: Kingfush
Post by: Biglittleme on March 04, 2013, 04:15:02 am
Okay... So you bought the book from the website right?
Title: Re: Kingfush
Post by: Kingfish on March 04, 2013, 12:53:35 pm
Mon 8:00am
Mar 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1 x1


Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0 - skipped for horizontal pulls - cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20

* felt fatigued and tired after i woke up at 5am. nap again and workout at 8am. felt a lot better. did not go heavier that 315 to give legs more recovery. 315 is perfect for recovery / blood work.
* cable rows feeling more comfortable now but still giving me some decent cardio. i only perspire doing these. keeping the whole body in isometric while rowing 100x10s appears to be burning more calories that anything else that i do.

-------------------------------------------------------------------------------------------------

Mon 3:30pm
Mar 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Day 1
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10| 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 | 10.10
- 10x45 x10 | 5.5
- 8x45 x10

* BW back to 194-196 and got my top set of 455x1 again. concentric was smooth and looked effortless. pause not as strict as the 425s but you can't tell from certain angles.
* the leg press calf raises are slowly beating up my lower back. not the same feeling when you round the spinal erectors. i played around with the back support angle and hopefully i distribute the weight into my torso better.
 
 
Okay... So you bought the book from the website right?

amazon.com
Title: Re: Kingfush
Post by: Biglittleme on March 04, 2013, 10:48:24 pm
Did you buy the book from the website then?
Title: Re: Kingfush
Post by: Kingfish on March 05, 2013, 12:14:21 pm
Tue 8:00am
Mar 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1 x1


Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0 - skipped for horizontal pulls - cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 - resting lower back

* deloading the calf raises as my lower torso is just beat from supporting all these high tonnage. spinal erectors are fine.

-------------------------------------------------------------------------------------------------

Mon 3:30pm
Mar 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 9 of 24
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 6.8.6

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 | 10.10 - resting / maintenance. lower torso beat
 
* 455x1 got up routinely again. 2nd consecutive day. i will stay with this loading while continuing to get my BW into the 194-198s. by 198BW, i should be able to strictly pause this 455.
* getting stronger in the single arm cable rows. might get to x10 straight this month. i can really feel these in my mid back. i'm starting to look like a turtle with thicker muscles in there.

Top set Goals
* my 2013 plan is to get my top set to 475-495(225Kg). maybe spend another 8-12 weeks with this 455 until i get my BW in the 194-198s (2.35BW). 475s at BW198-202(2.40), and 495 at BW202-206 (2.45BW). could seem like an unrealistic goal but whenever i get the 455x1, IMO - it might be possible. its 40lbs away. thats 4lbs a month, 1lb a week. lol.
* if it gets exponentially and prohibitively heavier lateron, i will still stick to what works - get more bodyweight and spend a lot of time practicing the lift. i paused rep 440x1 for almost 24 singles. do the same or even more total reps for the 455. i was already at rep 7 with 455 until my 4 day vacation side tracked me a bit.
* i will stay with 455x1 until the end of Q2 - April-May-June. get the backoffs to 435s x2-4s and do that daily. i will only move to 475x1 after i spent enough time with the 455 and at the BW198. repeat the cycle for Q2-Q4.
* will do my jump squats with reset using 25lb plates on each hand for speed maintenance. explosiveness comes naturally anyway the stronger i get. 


Title: Re: Kingfush
Post by: Kingfish on March 06, 2013, 12:42:00 pm
Wed 8:00am
Mar 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0 - resting lower back

* work night starts tonight. short week, wed-fri night only this week. will take a 4-5hr nap til 2-3pm and do the afternoon workout. looking good for the 10th single of 455. planning on going at least 24 singles but will do more if the backoff sets don't get stronger at the same time.
* getting a little difficult getting BW to the 198-202 while eating 2x / day. too much food per meal - chicken, sardines and brown rice. i'm going caloric surplus but still making sure i eat as clean as i can - which means a lot more volume.

-------------------------------------------------------------------------------------------------

Wed 3:30pm
Mar 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 10 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 8.8.4

Dip
Full ROM - Shoulder Width
- BW x0 - too many reps this morning already

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0 | 10.10 - resting / maintenance. lower torso beat
- BW x20 x20

* was still able to get the 455x1 top set today for #10 of 24. it put up a good fight. concentric still smooth but i felt this heavy weight more as the motion was noticeably slower than usual. will go light tmrw afternoon and probably top off at 435x1 because of my planned sleep deprivation from night work.
Title: Re: Kingfush
Post by: LBSS on March 06, 2013, 01:03:24 pm
(http://2.bp.blogspot.com/-r7bIv8whzwk/Tm4E7-5yNzI/AAAAAAAAC5Y/bgtd6HpK7Gg/s1600/chocolate_milkshake-3479.widec.jpg)

 :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:
Title: Re: Kingfush
Post by: Kingfish on March 07, 2013, 11:25:42 pm
Thur 4:00pm
Mar 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 10.8.8.4

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* delaod workout. will not lift later. resting and doing my full time night job.

-------------------------------------------------------------------------------------------------

//skipped

Thur 11:30pm
Mar 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 11 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
Title: Re: Kingfush
Post by: Biglittleme on March 08, 2013, 03:04:13 am
How long did it take for you to reach up to 40'?
Title: Re: Kingfush
Post by: Kingfish on March 08, 2013, 08:03:09 pm
Fri 2:00pm
Mar 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x30 | 20.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
- 10x45 x10 x10

* lower torso felt solid already so i continued with the heavy leg press calf raises. the back support works best when i set it to almost parallel to the sled.
* squats are all right. weak from lack of sleep. 405s did not give me any issues.

-------------------------------------------------------------------------------------------------

//skipped

Fri 11:30pm
Mar 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 11 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

How long did it take for you to reach up to 40'?

4-5 years at least.
Title: Re: Kingfush
Post by: bedouindunker on March 08, 2013, 10:34:06 pm

hey kingfish... can you help me with knee pain....  whats your program for knee pain?

i dont have olympic lifting shoes...  my knees started aching when i did narrow stance squats...

jumping is the problem kingfish!  i cant jump max effort.... coz my knees feels unstable...

i think i wrecked my knees while doing those narrow stance squats...
Title: Re: Kingfush
Post by: Kingfish on March 09, 2013, 08:08:46 pm
Sat 2:30pm
Mar 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x30 | 20.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
- 10x45 x10 x10
- 8X45 x20

Standing Vertical Jumps
Jumps Squats with Resets
25lbx2 4.4.2
SVJ x6

* went to another 24hr fitness gym with a bball court. the weather is so nice today. drove a bit further to get some sun.
* light squats went well. did some SVJs with resets holding a 25lb plate on each hand.  did a couple of jumps to see if i can still get this 196lb BW up. lol. i jumped as high as i was in my 170s. that is without a dedicated deload and no high rep SVJ practice. this is looking good.

-------------------------------------------------------------------------------------------------

//maybe later if i feel like it. need to get back slee p. just got 4-6hrs sleep a day for 2 days already. im due for some long sleep now.

Sat 9:30pm
Mar 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 11 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 6.6.6.6.6

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20


hey kingfish... can you help me with knee pain....  whats your program for knee pain?

i dont have olympic lifting shoes...  my knees started aching when i did narrow stance squats...

jumping is the problem kingfish!  i cant jump max effort.... coz my knees feels unstable...

i think i wrecked my knees while doing those narrow stance squats...

stop jumping. go see a doctor.


Title: Re: Kingfush
Post by: Kingfish on March 10, 2013, 01:21:11 pm
Sun 8:00am
Mar 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

Standing Vertical Jumps
Jumps Squats with Resets
25lbx0
SVJ x0

* slept 7pm-12pm-7am. that will take care of the negative sleep. 315x1 rep 1 took a long time. i really had to concentrate on keeping my whole back solid. i did not get depth easily. rep 2 and 3 were normal.
* skipped the calf raise. lower torso felt a little beat again from yesterdays 45x10s.

-------------------------------------------------------------------------------------------------

Sun 3:30pm
Mar 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1 x1
365 x1
405 x1 x1
455 x0 Rep 11 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* not strong enough for the heavy top sets. will lift a lot better tmrw after another set of good sleep.
Title: Re: Kingfush
Post by: Kingfish on March 11, 2013, 09:18:21 pm
Mon 8:00am
Mar 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1 x1
365 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

Standing Vertical Jumps
Jumps Squats with Resets
25lbx0
SVJ x0

-------------------------------------------------------------------------------------------------

Mon 3:00pm
Mar 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
455 x0 Rep 11 of 24 skipped
425 x0 x0 skipped

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10  | 6.4

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

* underestimated the fatigue from the 2 straight days of weak sleep. 196BW but was not able to get an easy 405. 440x1 from a complete pause. definitely still not 455x1 strong. will get another set of good sleep tonight and tomorrow morning. hopefully that fixes it. will change my work night workout schedule. i cannot afford to fatigue like this.
* cable rows and anything thing else thats mid-heavy reps were all right.
* skipped the squat back off 425s to really freshen for tomorrows top set. last 455x1 was on wed last week.
Title: Re: Kingfush
Post by: Kingfish on March 12, 2013, 01:01:37 pm
Tue 8:00am
Mar 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

* getting un-fatigued little by little. got really good sleep tonight. will take another nap in a few minutes and workout again later.

-------------------------------------------------------------------------------------------------

Tue 3:00pm
Mar 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 11 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* recovered from my lack of sleep from thur and fri. it took that long for me to get my rhythm back. BW196-198 but quickly drops to 196s if i don't really focus on eating more.

Hey, when you were at my strength level ie 315-320 max squat... how long did it take u to get there?  and how long did it take u to go from 315 to 455?

2-3, 5-6 years.
Title: Re: Kingfush
Post by: Kingfish on March 13, 2013, 01:17:10 pm
Wed 7:30am
Mar 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 x0 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

* morning workout at my work gym. have morning meeting. slept 9pm-2:30am. did not sleep again as i want to sleep more during daytime to minimize my sleep loss on my work nights. this is my 4 day worknight, wed-sat.
* will sleep 10:30am-4:30pm now. next sleep is not until thurs morning at 9am.  i'm going for my 455x1 12 of 24 later.

-------------------------------------------------------------------------------------------------
 
Wed 5:00pm
Mar 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

*  did not get the 455x1. its not the BW. i'm consistently at dry 196-197 in the last few days. its not the lack of sleep. could be the irregular sleep pattern today but i've lifted good coming from on-off sleep like this. i got 455x1 top sets for 7 consecutive days a few weeks back. only thing different now is the other accessory lifts i've been doing. cut the sets to singles for the other things. will go deload with top sets of 440x1, 405 x1 x1 if i'm fatigued. will eventually stick with just the squats and ditch everything else.
* got the 440x1 today from a complete pause. did not really tire much after the missed 455x1. just like i said, if the bar did not go up explosively enough and slowed to a halt midway up, just ride it down and don't do anything stupid like fighting the weight.
* the eccentrics on my missed lifts are more or less the same pace. if a weight goes down too fast and almost uncontrolled (most likely due to fatigue), i don't even bother using energy to come up with a concentric effort. i just put it to the pins. vary rare but it still happens. most of the time, if the walkout feels like i'm carrying a weight thats 20-30lbs heavier than usual, i just put it back. 
Title: Re: Kingfush
Post by: Kingfish on March 14, 2013, 09:15:18 pm
Thur 4:30pm
Mar 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1
315 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 x0 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10
- 10x45 x0 x0
- 8X45 x0

* deload workout on my worknights.

-------------------------------------------------------------------------------------------------
 
skip second workout.
Thur 11:00pm
Mar 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
Title: Re: Kingfush
Post by: Kingfish on March 15, 2013, 09:22:46 pm
Fri 4:00pm
Mar 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0 | 8.2

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

* deload workout on my worknights.

-------------------------------------------------------------------------------------------------
 
skip second workout.
Fri 11:00pm
Mar 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
Title: Re: Kingfush
Post by: Kingfish on March 16, 2013, 09:04:52 pm
Sat 4:00pm
Mar 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0 | 8.2

Dip
Full ROM - Shoulder Width
- BW x0 - resting

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

* deload workout on my worknights. slept 8:30-3:30, not bad for a work night.

-------------------------------------------------------------------------------------------------
 
skip second workout.
Sat 11:00pm
Mar 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
Title: Re: Kingfush
Post by: Kingfish on March 17, 2013, 01:35:14 pm
Sun 8:00am
Mar 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 4.3.3

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

* not as sleep deprived as last week. got consistent 8:30-3:30pm sleep. not enough but not too little. form felt all right this morning. no muscle is fatigued. 1set for the other lifts helping a bit.
* will try to see if another set of nap this morning recharges me for the heavy top set.

-------------------------------------------------------------------------------------------------
 
Sun 4:00pm
Mar 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x20 | 4.4.4.4.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* head supported barbell rows now to really preserve the lowerback. squats were feeling good but not good enough for the 455x1. did not even attempt it. 440x1 from a complete pause.
Title: Re: Kingfush
Post by: Kingfish on March 18, 2013, 12:54:16 pm
Mon 8:00am
Mar 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2

* slept 8:30pm-1:00am-5:30am. lots of sleep is good but my BW drops to 194 because of the longer fasting. increase rice this morning to 3 cups. if im not at dry 196lb again when i wake up later, might not even go for rep 12 of 24 of the 455x1. don't want to burn out now.

-------------------------------------------------------------------------------------------------
 
Mon 4:00pm
Mar 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
425 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

* 405x1 not as effortless as it should be. 455x1 would be too heavy for today. got the 440x1 again from a complete pause. my 196BW did not cut it today. need to be in the wet 196-200 to feel strong for a daily 455x1. i did not feel strong enough but not weak either. did the backoff 425s.

Title: Re: Kingfush
Post by: Kingfish on March 19, 2013, 12:28:13 pm
Tue 8:00am
Mar 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2 skip

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 8.6.6

* got good sleep again. 8:30pm-1:30am-5:30am. my BW is staying in the 194s lately. i have to ride this out and wait until i start gaining weight again. top sets of 440x1 (~2.25BW) and backoff of 425x1 (2.2BW) repeatedly until i get to the dry 198BW. that makes these 440/425 a relatively easier lift (2.2BW / 2.15BW) and hopefully get some supercompensation going again.

-------------------------------------------------------------------------------------------------
 
Tue 4:00pm
Mar 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
425 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x0 x0 | 6.4

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 | 8.6.6

Dip
Full ROM - Shoulder Width
- BW x0

* just did the squats in my company gym. too many people and felt lazy waiting to do my other lifts. will do them next workout
* 405x1 was very strong. i was at 195BW before the workout. did not have the confidence to put the 25lb in there at this weight. i paused the 440x1 like it was a warmup set.  could have had the 455x1. il still stick to the plan of waiting it out until my BW improves to the mid-high 190s.
* did not feel tired at all. i will eat stronger for the next 2 meals and at 5:00-6:00pm tmrw, if my BW improves, il go for the 455x1 12 of 24.
Title: Re: Kingfush
Post by: Kingfish on March 20, 2013, 01:15:34 pm
Wed 8:00am
Mar 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2 skip

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 8.6.6

* will sleep as much as i can today even with a 9:00pm-1:30pm-5:30pm sleep last night. will workout at the company gym and go to work early at 6pm for a meeting. work all night til 8:00am. this is my short 3 day work night.

-------------------------------------------------------------------------------------------------

Wed 5:00pm
Mar 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 12 of 24
425 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x0 x0 | 6.4

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 | 8.6.6

Dip
Full ROM - Shoulder Width
- BW x0

* BW196. overpowered the 405x1 easily. got my 455x1 12 of 24. halfway there. another 2lb and at 198BW, i should blast through this remaining 12 singles. concentric was smooth but not warmup-type smooth as this 455 still felt like a very heavy weight.
Title: Re: Kingfush
Post by: Kingfish on March 22, 2013, 01:17:56 am
Thur 5:00pm
Mar 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1
365 x1
405 x1 x1
440 x1
315 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10

Daily Calf Raise Seated Sled
Paused reps top/bottom holds
- 4X45 x20
Title: Re: Kingfush
Post by: Kingfish on March 22, 2013, 10:40:20 pm
Fri 5:00pm
Mar 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1
440 x1
315 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10 x10

Daily Calf Raise Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20 x20

Dips
Paused Reps, Top / Bottom Holds
BW x10

* not so bad for a work night. the 2x singles of the 405 works well to get me a heavy top set. first single of 405 feels a lot heavier than the 2nd single. 440x1 after does not feel very heavy at all. backoffs to 315s. will not get a post workout sleep until 14hours from it. not good if i overexert doing singles of 425s.
Title: Re: Kingfush
Post by: Kingfish on March 23, 2013, 10:23:05 pm
Sat 4:00pm
Mar 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196

315 x1 x1
365 x1
405 x1 x1
440 x0
315 x1 x1

Head Supported Barbel Rows
Paused Reps, Top / Bottom Holds
175 x30 | 6.6.6.6.6

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10 x10

Dips
Paused Reps, Top / Bottom Holds
BW x10 x10

* slept short today. 8:30am-1:30pm-2:30pm. did not force sleep to 4:00pm because i'm not working tonight anymore. did not feel very strong today. BW looking good at 198lb
Title: Re: Kingfush
Post by: Kingfish on March 24, 2013, 03:25:26 pm
Sun 9:00am
Mar 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10 x10

Head Supported Barbel Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2

* slept 10:30pm-4:00am-6:30am. BW looking good at consistent 198-200lb lately. will maintain a top 440x1, 425x1 backoffs while i stabilize at this weight. might try to do 2 sets of 440x1 top set if the first paused rep feels not so heavy. 455x1 1-2x / week whenever i feel strongest.
* i'm very happy with my weight gain to 198-200lb. i can still see my abs. the veins in my lower abs are not visible anymore but thats not a big thing to me. IMO, i was able to add mass and keep fat gain to a minimum by gaining weight in clusters of 4-6lbs. gain..stabilize..gain.. caloric excess eating brown rice + chicken/sardines + foods mostly with a 1:1 carb/protein.. (almonds etc.)

--------------------------------------------------------------------------

Sun 5:00pm
Mar 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
440 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

Single Arm Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 x10 | 8.2, 6.4


Title: Re: Kingfush
Post by: Kingfish on March 25, 2013, 12:49:34 pm
Mon 8:30am
Mar 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 6X45 x20 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x20 | 8.6.6

* comparing my workouts to last week's, i was able to get up to 440x1 even on a single workout a day. i was able to do this at 4:30pm. this is after eating at 8:30-8:45am, and sleeping 9:00am-3:45pm. need to be feed within the last 5hours, and get decent sleep. i was weak this morning even with almost 10 hours of sleep. i was fasted for more than 12 hours. this is planned. the strong meal that follows gets me going for later. the fasting helps with my BF.

--------------------------------------------------------------------------

Mon 4:00pm
Mar 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
440 x1
425 x1 x1
405 x1 x1 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20 - feel like the load equivalent of the leg press with 6x45s each side, but IMO this exercise hits the calves better.

Chins
Paused Reps, Top / Bottom Holds
BW x10

* BW still consistent in the 198-200lb. shifting focus on the backoff sets as the 440x1 stict pause rep is routine max anyway. the 455x1 is still too heavy at this time for a stict pause.
Title: Re: Kingfush
Post by: Kingfish on March 26, 2013, 12:49:58 pm
Tue 8:30am
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10
- 6X45 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 | 8.2

* was able to recover from yesterdays backoff 425s/405s.

--------------------------------------------------------------------------

Tue 4:00pm
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
440 x1
425 x1
405 x1 x1 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* first single of the 425 following the 440 felt heavier than usual. will burn out if i forced another 425x1. just did the 405s. no problem getting 4 singles. my calves are getting thicker with these 20 straight reps. it takes me ~ 60-65 secs to complete 20 paused reps calf raises. reps 18-20 is not comfortable at all. still strict pauses, just painfull at that point.

 
Title: Re: Kingfush
Post by: Kingfish on March 27, 2013, 12:55:08 pm
Wed 8:30am
Mar 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10
- 6X45 x20 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 | 8.2

--------------------------------------------------------------------------

Wed 4:00pm

Mar 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
440 x1
425 x1
405 x1 x1
315 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* 425x1 first set following the 440x1 was harder than usual again. Will take it easy in the next few days.

Title: Re: Kingfush
Post by: Kingfish on March 28, 2013, 11:47:31 pm
Thur 5:00pm
Mar 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1
440 x1
405 x1
315 x1

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

--------------------------------------------------------------------------

// second workout skipped - work nights
Title: Re: Kingfush
Post by: Kingfish on March 29, 2013, 10:44:05 pm
Fri 5:00pm
Mar 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1 x1 x1

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10 x10

* resting and also not very strong. sub 7 hour sleep for the last 2 days. calves getting stronger and getting used to the 20 rep loading. did 4 sets of 20s today and it got easier after each set. i can go 20x5 sets at this pace comfortably.
* 2nd rep of the 405x1 usually becomes noticably easier than the first, then i go for the 440x1. 2nd 405x1 today felt the same as the first. first rep was surprisingly not very heavy but it did not improve much from there. BW is good at 198-202lb. lack of sleep/rest and the compounded beating from the 440s from last last few days... need to freshen a little.

--------------------------------------------------------------------------

// second workout skipped - work nights
Title: Re: Kingfush
Post by: Kingfish on March 30, 2013, 08:55:40 pm
Sat 4:00pm
Mar 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1 x1 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x10 x10 x10 x10
- 6x45 x20 x20

Dips
Paused Reps, Top / Bottom Holds
BW x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* strong breakfast at 8:00am. slept 8:30-3:00pm. food cannot replace the lack of sleep. 405s felt the same as yesterday. not a problem but did not feel lighter as i do more singles.

--------------------------------------------------------------------------

// second workout skipped - work nights
Title: Re: Kingfush
Post by: Kingfish on March 31, 2013, 01:57:52 pm
Sun 8:30am
Mar 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x10 x10 x10 x10
- 6x45 x20 x20

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Dips
Paused Reps, Top / Bottom Holds
BW x20 | 10.10

--------------------------------------------------------------------------

Sun 4:30pm
Mar 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Chins
Paused Reps, Top / Bottom Holds
BW x10 - straight set

* took a 11:30-2:30pm midday nap after breakfast. body still feeling off from the irregular sleep pattern. 315-365 felt a lot lighter than this morning but the 405x1 did not improve much again. i'l get my rhythm again tmrw. this wed-fri work night forced deload can't all be that bad.
* the 7-plate calf raise leg press hits the spot. i will rep x20s up to 5 sets or until i cannot get the straight set anymore. i was at 14+6 on todays 2nd set. took a few seconds reset.
Title: Re: Kingfush
Post by: Kingfish on April 01, 2013, 12:45:03 pm
Mon 8:30am
April 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20 | 16.4, 12.8

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Chins
Paused Reps, Top / Bottom Holds
BW x10

* calfs a bit tired from yesterdays volumes. was not able to straight set a x20. thought the first set was just off because of the long sleep... 2nd set did not improve much. called it quits.
* squats felt all right but did not feel like doing another 405x1. fasted since 7pm.  dry BW 198lb. 

--------------------------------------------------------------------------

Mon 4:30pm
April 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
455 x1 13 of 24
425 x1 x1 x1 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* 405x1 went up so easily, i had to go 455x1. got it convincingly too. backoff sets of 425s did not tire me fast enough, i got 4 singles today
Title: Re: Kingfush
Post by: Raptor on April 01, 2013, 06:21:52 pm
why do u eat like 800 grams of protein a day?  you are not this guy:

(http://www.bbc.co.uk/blogs/olympics/rezazadeh_getty438.jpg)

Why do you give advice?

You are not this guy:

(http://farm5.staticflickr.com/4028/4647085639_8726839988.jpg)
Title: Re: Kingfush
Post by: Kingfish on April 02, 2013, 01:23:32 pm
Tue 9:00am
April 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20

--------------------------------------------------------------------------

Tue 4:30pm
April 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
455 x1 14 of 24
425 x1 x1 x1 x1
315 x1 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

* 455x1 not as strong as yesterday but i did not overexert getting it up - the concentric was still explosive and smooth. was still strong enough for 4x 425x1s. 425s did not give me any problems at all. 
* did not do anything else as i want to concentrate on my quads/calves. will take it easy tmrw and just do the 315-365-405 deloading routine. work night starts wed-fri only this week. i like my 3 day week.
* BW at 198-202 and its staying here for a while. i'll maintain this until i get decent BF% again at this weight, and then caloric excess to the 204-208lb.
Title: Re: Kingfush
Post by: Kingfish on April 03, 2013, 10:22:39 am
Wed 5:00am
April 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10 x10
- 80 x10

* squats still felt very strong even with all the 425 volumes lately. did the morning workout very early because i forced a 10:30pm-2:30am sleep. i will get my long sleep today at 9:30-5:30pm.
* single arm rows using the cable machine is consistent now at strict x10 reps. this is the full stack (200). i tested the effective resistance of the machine a long time ago - the 200lb full stack balanced with a 100lb dumbell. was surprised that i got another straight x10 reps on the second set. i went down to 80lbs to see if my form was solid. the 80 and 100 full ROM were the same.
* will only go 440x1 top set this afternoon (if i feel strong). i will not get my sleep until 8:30am tmrw.

--------------------------------------------------------------------------

Wed 4:30pm
April 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1 x1 x1
315 x1 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20

* sleep did not work as planned - 9:30am-2:30pm only. 405x1s were not so bad, but they did not feel lighter as i do more singles. stopped there to give myself some recovery time.
Title: Re: Kingfush
Post by: Kingfish on April 04, 2013, 11:04:49 pm
Thur 4:30pm
April 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1 x1 x1
315 x1 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

* 9:00am-3:00pm sleep on my 2nd of 3 work nights. 405x1s felt about the same as yesterday. not so good as i should be recovering a bit by not using 405+ weights. calfs are always bloated now. feels good ~ 17.25" now.

--------------------------------------------------------------------------

Title: Re: Kingfush
Post by: Kingfish on April 05, 2013, 10:53:08 pm
Fri 4:30pm
April 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1
315 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 75lb x10 x10 - machine at work gym full stacked at 150

Standing Vertical Jumps
Loaded with Resets
- 50lb x4 x4 x4

* 9:00am-2:30pm sleep. 3rd day with incomplete sleep. 405x1 did not feel heavy but my form did not feel right. tried another 405x1 and it felt the same way.  stopped there. i'm fatigued badly right now as the 315x1 cooldown rep felt more like 365.
* calf raises still feeling boss. sets 1-3 felt so easy. reps 18-20 of set 4 became annoyingly painfull.
* squats suck so i had to use some energy into something else - did SVJs holding 25lb plate on each hand. jumps felt alright. i can do more of these for conditioning/jump peaking when i feel like switching to more volumes of speed work again.
* did the one hand cable rows on the lifefitness machine with 150 selectorized max (75lb effective).  trainer commented that this motion is really good for core work. never thought about it this way but i do feel stonger on sets where i take 3-5mins before pulling with the other hand. must be the core getting tired a bit from pulling 100lb x10s. not going to lie - these cable rows are the only exercise that gets me breathing hard. calf raises and dips got nothing on these.

--------------------------------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on April 06, 2013, 09:17:55 pm
Sat 3:30pm
April 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100lb x10

Standing Vertical Jumps
Loaded with Resets
- 50lb x4 x4

Dips
Paused reps top/bottom holds
- BW x20

* feeling a little strong now even with only an 8:30-2:30pm sleep  today. no work tonight so i'll be able to catch up again on some good sleep. the 405s did not feel as heavy today. no 405+ since wed. this is the 4th deload day.  i will go for the 440x1 on the second workout tmrw if i feel good.
* did not feel detrained at all with the dips. was skipping it for days now. did an easy straight 20 reps.

--------------------------------------------------------------------------


Title: Re: Kingfush
Post by: Kingfish on April 07, 2013, 01:53:11 pm
Sun 9:00am
April 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1 x1
315 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20

17.25" now after all these x20s
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0649_zps7608cf6d.jpg)

--------------------------------------------------------------------------

Sun 3:00pm
April 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* 440x1 strong this afternoon. saved it for tmrw's 455x1 15 of 24.  3rd set of x20 calf raises still straight to 20 but did not want to do too much volumes today. already had a x20 this morning.
Title: Re: Kingfush
Post by: Kingfish on April 08, 2013, 12:18:04 pm
Mon 8:30am
April 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20

--------------------------------------------------------------------------

Mon 4:00pm
April 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
455 x1 15 of 24
425 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* this 455x1 is repeatable whenever i'm not very fatigued. repeatable but not getting considerably lighter. it always feels like a 455.  smooth concentric without any war cry or anything dramatic. i might really need to turn to more volume work with less weight, or follow my plan of just waiting to get my BW heavier and heavier as long as i don't get too fat.
* will go for another 455x1 16 of 24 tmrw. will see if this minimal backoff sets today left me with a lot more energy.

Title: Re: Kingfush
Post by: Dreyth on April 09, 2013, 11:36:30 am
god damn
Title: Re: Kingfush
Post by: Kingfish on April 09, 2013, 12:02:14 pm
Tue 8:00am
April 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Dips
Paused reps top/bottom holds
- BW x20

* rows.dips.volume calves - will not makes these accessory lifts tiring so il just do them whenever i feel freshest. single x20 reps of calf raises per workout following the 315-365-405 squats, and everything else is an option. multi x20s of calf raises is not a priority.

--------------------------------------------------------------------------

Tue 3:30pm
April 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
455 x1 16 of 24
425 x1 x1
405 x2

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* the strongest 455x1 i've done so far - complete strict pause. felt deeper than any bottom pause as the weight is really pushing everything down. didn't feel anything special today as the 315-365-405 felt like a normal recovered day ramp up.
* did 405 x2 instead of the 425x1 x4 singles. i thought about doing 2 doubles but will pace myself for now. will keep top sets to 405-440 for the next 2-4 days as tmrw starts my work nights. long week this week. wed-sat night.

god damn

i checked your log. you did not get injured. you are at 190s BW. went from 405x5 to 315x1.   :wowthatwasnutswtf:

save the marathon walking when were 60+ old.  right now, the fastest way to burn calories is to pack in more lean mass. 
Title: Re: Kingfush
Post by: Kingfish on April 10, 2013, 01:37:55 pm
Wed 9:00am
April 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* bay area weather at 75F right now. had to workout a little late to get some sun driving to the gym. sleep from 9:30pm-2:00am-6:30am. if i am able to sleep another 12:30pm-5:00pm, i will go for another heavy top set later. otherwise, back to deload routine. work night start later.

--------------------------------------------------------------------------

Wed 3:00pm
April 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
455 x1 17 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* slept 11:30am-2:30pm. woke up and it felt like i just did 4-6hrs of sleep. felt so awake already. this is not going to be easy at ~4-8:30am tmrw.
* i am very strong right now. was still a bit afraid of the 455x1 as the 4 1/2 plates looks really massive for somebody who looks sub 200lbs, even if this will be my 17th single already. did this 455x1 again with a strict pause, just like how i do every other weight now. the 475x1 goal suddenly becomes realistic again. will still complete my 455x1 - 24 total reps.
* squats - i may have improved my form a little by really focusing on using my head as a counterweight - pushed forward, look straight and up a little.. whenever i feel stiff from too much sleep, i will rep out x8-10 BW 1/2 squats (bottom half mostly).  without any weight on my back, i have to stretch my arms forward, torso and head pushed forward too, otherwise, the lowerback will be strained. i do them slowly for the first couple of reps, then just bounce around when i get loose.
* i will vid my 455x1 strict pause next week.
Title: Re: Kingfush
Post by: Kingfish on April 11, 2013, 09:18:25 pm
Thur 3:30pm
April 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* slept 9:00am-3:00pm. right lower knee muscles felt a little tender from all the heavy top set / back offs from the last 3 days. time for some forced deloading again. wore my compression tights for better circulation. did not need another 315x1 as my form was already smooth.
Title: Re: Kingfush
Post by: Kingfish on April 12, 2013, 09:00:11 pm
Fri 3:30pm
April 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* same as yesterday, only a bit weaker on the calf raise and rows. BW still at the 198-202lb.
Title: Re: Kingfush
Post by: Kingfish on April 13, 2013, 08:49:48 pm
Sat 3:30pm
April 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* starting to feel stronger again. slept 9:00am-1:30pm-3:00pm.
Title: Re: Kingfush
Post by: Kingfish on April 14, 2013, 03:22:54 pm
Sun 10:00am
April 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* might go for the heavy top sets later if i feel good.

----------------------------------------------------------------------------------------------

Sun 4:00pm
April 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

One Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* muscles felt recovered and strong but i'm still feeling off. will get my rhythm back tmrw and definitely go for the heavy top set.

Title: Re: Kingfush
Post by: Kingfish on April 15, 2013, 12:06:29 pm
Mon 8:30am
April 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1  x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* sleep 9:00pm-4:00am-6:00am. felt recovered but stiff. needed another 315x1. uncoordinated but still alright for a morning warmup lift. 

----------------------------------------------------------------------------------------------

Mon 3:30pm
April 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1
455 x1 18 of 24
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Chin
Paused reps top/bottom holds
- BW x10

* got a strict pause with 455x1 but not my strongest today. i dipped a bit to get out of the hole. i'll probably lift this better tmrw. will take another vid. resting the one arm cable rows as a little piece of rhomboid in my right back feels 'off'. BW chins x10 to get this started again. did not tire at all.

455x1 18 of 24, BW 198-202
http://www.youtube.com/watch?v=JWeSPdglIz0
Title: Re: Kingfush
Post by: Kingfish on April 16, 2013, 12:01:57 pm
Tue 8:30am
April 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1  x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* same as yesterday - felt recovered but stiff. uncoordinated but still alright for a morning warmup lift. will vid the 455x1 later. should be stricter than yesterday.

----------------------------------------------------------------------------------------------

Tue 3:30pm
April 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1
455 x1 19 of 24
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* was not able to vid my 455x1 today.  it appears that tue is leg day for most people, it got crowded fast by 4:00pm. completely paused the 455x1. did not do any "gather" out of the hole. just completely pushed up with one motion. it made a big difference as my initial momentum decayed faster than yesterday. got the rep but tire more - the backoff 425x1 felt a lot heavier today. 405x1 felt the same.
* i might go for another 455x1 tmrw. i will get another set of solid sleep. thats all i need at this BW198-202 to daily rep this 4 1/2 plates.
Title: Re: Kingfush
Post by: Kingfish on April 17, 2013, 12:40:21 pm
Wed 8:30am
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1  x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* thought about doing 315x1s only to get more rest for later. on the 3rd single, the weight felt very light. did the usual reps again. slept 10:00pm-4:00am-6:30am. hopefully will get my 11:00am-4:00pm sleep later. will go for 455x1 #20 later if i feel like it. tonight starts my wed-fri work nights.

----------------------------------------------------------------------------------------------

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* 20th single of 455x1 coming from a strict pause again and without any gather at the bottom. bar momentum is not convincing enough for me to add more to the 455. i will need more than my planned 24 reps with this weight. i'll go for 40 total reps.
* did not tenderize my right lower quads. kept the back off sets minimal. last time i did 4 singles of 405/425 after a top set.. 2nd-3rd workout with that loading = fatigued/tendered connective tissues around my knees.
* i will continue using this 455x1 top set every mon-wed.

Title: Re: Kingfush
Post by: Dreyth on April 17, 2013, 03:33:43 pm


i checked your log. you did not get injured. you are at 190s BW. went from 405x5 to 315x1.   :wowthatwasnutswtf:

hahah i did get injured though. had patellar tendonitis for ~8 months. in addition I went from 210lbs to 190lbs bw.
also i've switched from parallel squatting to ATG squatting, so I didn't drop as much as it seems.
the marathon walking allows me to eat more protein for the day and recover better from my workouts.
I actually started the marathon walking when I had tendonitis because I thought "crap, now that I can't play ball, how will I burn my calories?" and now I just walk everywhere instead of taking the train.

but thanks anyway, you've been providing me with motivation with ur beast squat:bw ratio  :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on April 17, 2013, 09:13:59 pm
hahah i did get injured though. had patellar tendonitis for ~8 months. in addition I went from 210lbs to 190lbs bw.
also i've switched from parallel squatting to ATG squatting, so I didn't drop as much as it seems.
the marathon walking allows me to eat more protein for the day and recover better from my workouts.
I actually started the marathon walking when I had tendonitis because I thought "crap, now that I can't play ball, how will I burn my calories?" and now I just walk everywhere instead of taking the train.

but thanks anyway, you've been providing me with motivation with ur beast squat:bw ratio  :ibsquatting:

i do hill sprints and cycling (road bike) for this.   good luck with the injury. drink gallons of water a day.
Title: Re: Kingfush
Post by: Dreyth on April 18, 2013, 01:00:50 am
Thanks for the help. The injury has been completely gone for a few months though. Foam rolling the IT bands got rid of it entirely, pretty much. Plus switching to ATG squatting works my VMO's a lot more, and I feel like that will "cement" my recovery (get what I mean?).

I still foam roll before and after every leg session, and before and after every basketball session though.
Title: Re: Kingfush
Post by: Kingfish on April 18, 2013, 08:41:39 pm
Thur 4:30pm
April 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* woke up 3:30pm yesterday and did not sleep until 8:30am-3:30pm today. 315-365 felt routine. 405x1 was not very explosive. not heavy but did not overpower it by a lot.
* stronger on the rows and calf raises. dips still skipped. might do BW chins x20s soon.

----------------------------------------------------------------------------------------------

// second workout skipped.

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10
Title: Re: Kingfush
Post by: Kingfish on April 19, 2013, 08:41:36 pm
Fri 4:30pm
April 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* 440-455x1 strong this afternoon judging by how explosive i was with the 405x1. don't really know why. stayed with the plan to deload and did not lift very heavy.
* calf raises with the leg press x7 plates did not cut it today. might go 8 plates next time if i still feel this strong. stayed with the 7 plates because i'm working tonight. don't want to burn out.
* cable rows were very easy too. im at full stack already so il only add reps at some point soon. x14-16 until i get to x20s.

----------------------------------------------------------------------------------------------

// second workout skipped.

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10
Title: Re: Kingfush
Post by: Kingfish on April 20, 2013, 09:34:58 pm
Sat 3:30pm
April 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20
- 8x45 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* 9:00am-2:30pm sleep. i feel very weak today compared to yesterday. will get some strong recovery sleep today and lift a lot better tmrw until wed. calf raises with 8 plates on the leg press did not feel very heavy. was able to get to x16 until i had to reset for a few seconds so that i can get to top ROM again.

----------------------------------------------------------------------------------------------

// second workout skipped.

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10
Title: Re: Kingfush
Post by: Kingfish on April 21, 2013, 01:45:31 pm
Sun 8:30am
April 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

----------------------------------------------------------------------------------------------

Sun 4:30pm
April 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 
365 x1
405 x1
455 x1 21 of 40
405 x1
315 x1

* did 2 sets of good sleep after finishing my 3rd night of work last sat morning. sleep sat 9:00am-3:00pm, sat 9:00pm-4:00am-6:30am, sun 11:00am-2:30pm. back to 455x1 again from a complete pause. did not 425x1 today. will be top set focused when strong - only back off with 405/315. did not do anything else.
Title: Re: Kingfush
Post by: Kingfish on April 22, 2013, 11:37:50 am
Mon 8:00am
April 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198

315 x1 x1
365 x1
405 x1

* did nothing else. pacing myself for 4 straight days of 455x1. see if i can recover from this. if i get  a top very heavy single, the submax multi single backoffs will not be a problem at some other time. doesn't work the other way around.

----------------------------------------------------------------------------------------------

Mon 4:00pm
April 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 22 of 40
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20 x20

Chins
Paused reps top/bottom holds
- BW x10

* i overpowered this 455x1 today by at least another 20lbs. complete pause at the bottom, no bounce/gather before the concentric, and the concentric was just as smooth as if i had that little bounce to start it off. i skipped the 405x1 and just did the 315x1 to loosen up. i thought about doing 475x1 tmrw. lol. BW still at 198lb. not getting into the low 200s at this time. got to 202-204 but looked like it was just fat weight.
* 475x1 at 198BW is 2.4BW. this is not a daily repeatable max. i will get fried. 2.3BW is my daily max. will save this 475 until i'm at a lean 204-208. tempting but not yet.




Title: Re: Kingfush
Post by: Kingfish on April 23, 2013, 12:58:57 pm
Tue 8:00am
April 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Chins
Paused reps top/bottom holds
- BW x10

Dips
Paused reps top/bottom holds
- BW x20

----------------------------------------------------------------------------------------------

Tue 4:00pm
April 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 23 of 40
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Standing One Arm Dumbbell Press
Paused reps top/bottom holds
- 40 x10

* one more day tmrw for 4th straight day of strict 455x1s. still not confident enough to go 475s because my lean BW is not at low 200s yet. this might take months.
* did x20 BW dips this mornings after some days off. still not happy with this exercise. i don't like how this stresses the elbows/shoulders joints. that and how it involves the chest too.
* did the standing dumbbell press this afternoon. will do more of these but go for x20 reps instead of going heavy and fatiguing my back unnecessarily. i was already at 60-70lb x10s at some point before but decided to not do these as my lowerback is tiring. high rep single sets per day, free hand braced against something.  will work nicely with the chins/rows. i'm doing too much pulls.. need to beef up the push.
Title: Re: Kingfush
Post by: Kingfish on April 24, 2013, 12:29:02 pm
Wed 8:00am
April 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* strong sleep. 9:00pm-3:00am-6:30am. will sleep another 11:00am-3:00pm this afternoon preparing for the 4-night wed-sat work week. will go 455x1 this afternoon and start the delaods again tmrw.

----------------------------------------------------------------------------------------------

Wed 4:00pm
April 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 24 of 40
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198. 
Title: Re: Kingfush
Post by: Kingfish on April 25, 2013, 09:21:30 pm
Thur 4:00pm
April 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* got good day time sleep today. 8:30am-12:30pm-3:30pm. lifts felt like a routine warmup workout. if i get a 2-2.5hr sleep and lift at 10:30pm,  id get the 455x1 again.

----------------------------------------------------------------------------------------------

// 2nd workout skipped. work nights 1 of 4

Wed 4:00pm
April 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 24 of 40
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198.
Title: Re: Kingfush
Post by: Kingfish on April 26, 2013, 09:26:10 pm
Fri 4:00pm
April 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

Standing One Arm Dumbell Press
Paused reps top/bottom holds
- 45 x20

* sleep 9:00am-1:30pm-3:30pm. dumbell press felt good. will go with these x20s daily and get this up to 50-60lbs. leg press with 8 plates is beating up my mid-low back slowly. not strained or injured in any way. just feels crushed. might need to switch with the smith calf raise with the same x20 rep range.

----------------------------------------------------------------------------------------------

// 2nd workout skipped. work nights 2 of 4

Wed 4:00pm
April 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 24 of 40
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198.
[/quote]
Title: Re: Kingfush
Post by: LanceSTS on April 26, 2013, 11:27:52 pm

 RE: the leg press pressure on mid back, you can slide your hips UP a little from the bottom position prior to unlocking/engaging the weight,  and shift the mass of the stack/carriage further towards the hip region this way. 

Some machines have a pin placement option on the support that allow this from the get go via changing the angle.  Optimal placement will have the mass of the stack directly pushing down on the hips and not the low back.
Title: Re: Kingfush
Post by: Kingfish on April 27, 2013, 08:40:50 pm
Sat 4:00pm
April 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

Standing One Arm Dumbell Press
Paused reps top/bottom holds
- 45 x20

* not a lot of sleep. 8:30am-2:30pm. lifts were ok. set the leg press back support to widest angle and lifted my torso a bit higher. now i really have to control the reps. drop it a bit fast and i will just get pushed up and out. will see if this helps. x20 reps take me ~ 70-80 seconds.
* i like this x20 dumbell press. really feel this on my shoulders without any unnatural straining.

----------------------------------------------------------------------------------------------

// 2nd workout skipped. work nights 3 of 4

Wed 4:00pm
April 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 24 of 40
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198.
Title: Re: Kingfush
Post by: Kingfish on April 28, 2013, 01:29:06 pm
Sun 9:00am
April 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

----------------------------------------------------------------------------------------------

Sun 4:00pm
April 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
315 x1

Calf Raise - Smith
Paused reps top/bottom holds
- 495 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

* initially planned a 455x1 top set. i really did not fatigue much lately because of minimal backoff sets. did not work. takes me 2 full sleep cycle to completely recover.
* will take some time off the leg press calf raise and use the smith. daily standing dumbell press x20s still feeling good. no initial hard DOMS.
 
Title: Re: Kingfush
Post by: Kingfish on April 29, 2013, 12:37:03 pm
Mon 7:30am
April 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Standing Smith
Paused reps top/bottom holds
- 495 x20

----------------------------------------------------------------------------------------------

Mon 4:00pm
April 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 25 of 40
315 x1

Calf Raise - Smith
Paused reps top/bottom holds
- 495 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* got a strict paused 455x1 but the initial momentum decayed halfway up - i had to use more effort to get the rep. did not even bother with backoff 405s as this will really burn me out fast.
* i am more tired today in the squats because of last weeks 4-night 7pm-8am shift. this week is a 3-night week. il get more heavy top sets next week.
* i'm getting humbled by the x20 rep accessory lifts. that 35lb dumbell feels like 50-60lb at reps 16+.
* one arm cable rows x10s are feeling very easy now but i can really feel my torso stabilizing muscles tire out fast before the pulling muscles. my torso is twisting more at reps 8+. i can get to x16-20s if my torso was against a solid support. like a reverse bench press.
Title: Re: Kingfush
Post by: Kingfish on April 30, 2013, 11:46:11 am
Tue 7:30am
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* leg press calf raise feels smoother than the smith. the 495 smith and the 8x45 leg press feels like equivalents. i feel that the smith gives a bit fuller ROM.
* upperbody push getting the much needed volumes from the daily x20s. 35-40lb x20s for the next few weeks until i get consistent in straight x20 sets.

----------------------------------------------------------------------------------------------

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
 
Title: Re: Kingfush
Post by: Kingfish on May 01, 2013, 03:44:24 pm
Wed 9:00am
May 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* i will skip the afternoon workout this wed. my lowerback needs time to recover from the beatings it took last sun-mon. 3 sets of 495x20s smith calf rase did some damage.
* 405x1 this morning was not too bad. i only miss the top heavy set with this back tightness.

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
Title: Re: Kingfush
Post by: Kingfish on May 02, 2013, 09:05:48 pm
Thur 4:00pm
May 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* my lowerback strain from the smith 4-5 days ago is now gone. i was strong for a 1st workout. thought about doing 2 singles of 405 but decided to take it easy as i am in a work night. it was mid 70s hot this afternoon.

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
[/quote]
Title: Re: Kingfush
Post by: Kingfish on May 03, 2013, 08:35:01 pm
Fri 4:00pm
May 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
[/quote]
[/quote]
Title: Re: Kingfush
Post by: Kingfish on May 04, 2013, 06:39:45 pm
Sat 1:00pm
May 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Chins
Paused reps top/bottom holds
- BW x10

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
Title: Re: Kingfush
Post by: Kingfish on May 05, 2013, 01:28:21 pm
Sun 9:00am
May 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x0 - skipped

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 - skipped

Chins
Paused reps top/bottom holds
- BW x10

* might go for the heavy top single later if i feel stronger after the midday nap. skipped the leg press calf work for later.

----------------------------------------------------------------------------------------------

Sun 4:00pm
May 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup.  Next 455x1 - 26 of 40
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 
365 x1
405 x1 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Chins - Sternum Pulls
Paused reps top/bottom holds
- BW x10

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 skipped
 
Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

* i thought i would already be 455x1 strong this afternoon. didn't work. need better diet. im low on rice in the last 2 meals. appetite not doing well. will get the 455x1 tmrw afternoon.
* had a 1 week set back missing at least 2-3 singles of 455x1 due to that smith machine 495x20s. have to really focus to sticking to what works. sahoulders starting to look noticeably beefier from all these x20s standing dumbell press.
Title: Re: Kingfush
Post by: Kingfish on May 06, 2013, 09:56:32 am
Mon 6:00am
May 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* green-go, red-no-go. i'm doing the same thing anyway, il just color tag them.
* did not get good sleep tonight. my BW is still gravitating towards 198. i seem to loose appetite everytime i get into the 202-204 - usually during work week. i eat more sweet potato for some good carb w/ fiber for energy to stay up the whole night.

----------------------------------------------------------------------------------------------

Mon 4:00pm
May 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* did not get enough sleep lately. usually if i'm sleep deprived, i crave carbs. took too much caffeine on an empty stomach(600-800g x2 per day).. im sleep deprived with a weak appetite. BW 196 for the first time in weeks. 405x1 was a lot easier than this morning but i did not have the mental toughness to go for 455x1 at this weight.
* weak but i look very cut. starting to see some lower abs. will force the 2-2.5 cup rice per meal again. been slacking with 1 cup because i'm too caffeineated and have no cravings for more food volumes.
Title: Re: Kingfush
Post by: Kingfish on May 07, 2013, 01:19:05 pm
Tue 8:00am
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

- BW dry 195. 405x1 this morning felt very heavy. caloric deficit adding up and making me weak. will go for the routine 315-365-405 until i get my BW strong again. 

----------------------------------------------------------------------------------------------

Tue 4:00pm
May 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* the -4 to 6lbs on my BW made almost a -40lb difference in my top set weight. forced delaoding while eating better. shoulders.calves.midback are getting stronger.
Title: Re: Kingfush
Post by: Kingfish on May 08, 2013, 05:40:07 pm
Wed 8:30am
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

- BW still at 194-196lb. will delaod and eat better. Skip second workout as this is my wed-sat work nights.

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
May 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10
Title: Re: Kingfush
Post by: Kingfish on May 09, 2013, 09:46:55 pm
Thur 4:30pm
May 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

- lowerback starting to feel better. skipped the leg press calf raises too. cable rows tmrw afternoon will be x20s. it got too easy today. machine all stacked out at 200 (100lb equivalent).

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10
[/quote]
Title: Re: Kingfush
Post by: Kingfish on May 10, 2013, 09:35:41 pm
Fri 4:30pm
May 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* BW starting to climb up again to 198lb. ate more macadamia/almonds. slept 9:00am-2:30pm-4:30pm. 2 more worknights until sat. i will aim for at least a single 455x1 next week just to keep my confidence with that 455.

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10
[/quote]
[/quote]
Title: Re: Kingfush
Post by: Kingfish on May 11, 2013, 08:19:51 pm
Sat 4:30pm
May 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* 9:00am-2:30pm sleep. felt tired a bit. still skipping the leg press calf raise to give the lowerback some time off. BW calf raises here and there x20s.

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10
[/quote]
[/quote]
[/quote]
Title: Re: Kingfush
Post by: Kingfish on May 12, 2013, 04:51:56 pm
Sun 10:30am
May 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

----------------------------------------------------------------------------------------------

Sun 5:00pm
May 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 6x45 x20 x20

* 405x1 this afternoon felt just a little easier than this morning. will be a lot stronger tmrw after my 2nd set of good sleep recovery. not sure if 455x1 strong.
* 6x45 plates on the calf raise leg press so i don't get doms from inactivity in the calves. BW getting up slowly again. got chicken breast patties from costco and eating at least 4 per meal.
Title: Re: Kingfush
Post by: Kingfish on May 13, 2013, 01:06:34 pm
Mon 8:30am
May 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10
 
* that weight loss from 202-204 down to 194-196 weakened me for almost 2 weeks now. the 405x1 this morning still feels heavier than usual. i did not intentionally go caloric deficit. i fatigued my back too much (from the smith calfs 495x20s) that i lost my top heavy set. got sad and did not eat right. lol.

----------------------------------------------------------------------------------------------

MON 5:00pm
May 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20 

Single Arm Dumbell Press
Paused reps top/bottom holds
- 45 x20

* squats - still too weak for a 455 top set. feeling better each day that i eat well. BW 196-198. if i'm still this weak at dry 198-200BW, il change up the loading a little. use the 405s sparingly. but not yet.
* dumbell shoulder press getting easier with the 45x20s.
Title: Re: Kingfush
Post by: Kingfish on May 14, 2013, 05:04:04 pm
Tue 8:30am
May 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10
 
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20


----------------------------------------------------------------------------------------------

Tue 4:00pm
May 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20 

Single Arm Dumbell Press
Paused reps top/bottom holds
- 45 x20

Chine
Paused reps top/bottom holds
- BW x10

* BW196-198 for the last 2 days and still not 455x1 strong. will go single squat per day from wed-fri to really get some recovery going 
Title: Re: Kingfush
Post by: Kingfish on May 15, 2013, 01:40:14 pm
Wed 9:00am
May 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10
 
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* deloading the squats now. i'm not getting weaker or injured but i'm also not getting any stronger. will go single daily squats until the weekend. will also take it easy on the leg press calf. will skip a workout whenever i feel signs of back crush fatigue.

----------------------------------------------------------------------------------------------

Wed 4:00pm
May 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10
 
Chins
Paused reps top/bottom holds
- BW x10

Single Arm Standing Shoulder Press
Paused reps top/bottom holds
- 45 x20

* plan to skip second workout did not work. woke up with legs feeling bloated. had to at least do the 315-365-405.  405x1 felt pretty good. it was light this afternoon. something i haven't felt in the last few days. looking good here.
Title: Re: Kingfush
Post by: Kingfish on May 16, 2013, 09:05:30 pm
Thur 4:30pm
May 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20
 
* BW 198-200lb consistent for days now. felt really strong with the cable rows. now at x20s on that too. cannot increase the weight anymore because the machine is full stacked at 200 (100lb effective resistance). do not like using dumbells. the ROM is limited at the top and i prefer to be vertical so i don't get dizzy.

----------------------------------------------------------------------------------------------

no second workout. worknight wed-fri this week.
Title: Re: Kingfush
Post by: Kingfish on May 18, 2013, 12:02:48 am
Fri 4:30pm
May 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20
 
* BW consistent in the 198-200lb. higher carb intake doing its thing.

----------------------------------------------------------------------------------------------

no second workout. worknight wed-fri this week.
Title: Re: Kingfush
Post by: Dreyth on May 18, 2013, 11:26:42 am
Could you update me on your current goal?

seems like you're bulking up but i dont notice you going higher than 405x1
Title: Re: Kingfush
Post by: Kingfish on May 18, 2013, 05:37:41 pm
Sat 11:00am
May 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

----------------------------------------------------------------------------------------------

Sat 7:00pm
May 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Could you update me on your current goal?

seems like you're bulking up but i dont notice you going higher than 405x1

405x1 on maintenance / recovery days. 455x1 top set on strong days.

2013 goal is 2.3BW squat with 475 (204-208BW) up to 495 (208-212BW) if i can still put some mass without getting too fat. caffeine, fasted training and hill sprints for adipose control.

will cycle 8-12 weeks of speed/explosive routine at some point. if i can find time off work in the near future, i'm planning on taking the team usa bobsled combine to see how i measure up with the 5'10-6'2 power athletes.


Title: Re: Kingfush
Post by: Kingfish on May 19, 2013, 01:10:41 pm
Sun 11:00am
May 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

Sun 4:00pm
May 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* the 405x1 is starting to feel easy now but not yet as explosive compared to when i was using a 455x1 top set. i'm already at 2 weeks of deloads and this monday will be day 1 of the 3rd week.
* calf raises and shoulder press are all improving. everything is doing well aside from the squats.
Title: Re: Kingfush
Post by: Dreyth on May 19, 2013, 06:19:31 pm
nice plan, excited to see how u do at the combine as well
Title: Re: Kingfush
Post by: arnoud on May 19, 2013, 06:39:46 pm
Now there's a goal! What other areas will you be working on? Power clean, 30m sprint, plyos?
Title: Re: Kingfush
Post by: Kingfish on May 20, 2013, 12:01:47 pm
Mon 8:00am
May 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

Mon 3:30pm
May 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* this 405x1 feels easy but still not as easy when i was doing the 455s. this is week2 day1 of no 405+ weights. will go 315-315-315 in the morning and a 405-435 tmrw. i miss the adrenalin of pausing with the 4 1/2 plates. need to get there again.

Now there's a goal! What other areas will you be working on? Power clean, 30m sprint, plyos?

the hill sprinting/prowler drills take care of the running part. i will eventually do more front squats / powercleans.
Title: Re: Kingfush
Post by: Kingfish on May 21, 2013, 11:50:54 am
Tue 8:00am
May 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

Tue 3:30pm
May 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* the 315-315-315 in the morning made this afternoons 405 more explosive. not strong enough for the 455 but got a decent 425. initially planned a 435 but i didn't like how the little 5lb plate looked. another 315s in the morning tmrw and probably get the 455 again if everything goes to plan.
Title: Re: Kingfush
Post by: Kingfish on May 22, 2013, 11:36:01 am
Wed 8:00am
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* 2nd 315x1 felt smooth already. stopped there. BW 198-200lb

----------------------------------------------------------------------------------------------

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* 440x1 from a complete pause. not very smooth on the way up. only had a few lbs over it. still not 455x1 strong. i was approaching 202-204lb when i was doing the strict paused 455s daily single reps 18+.. i was already at 25 singles.. then i messed it up - ate less while recovering from that smith calf lowerback fatigue/strain (495x20s)... dropped BW to 194-196. BW slowly creeping up again. at least only the squats had a setback. all other lifts are going strong. i'm pulling that 200lb full stack cable rows x20s.. first few reps feels like i'm rowing pink dumbells.

initially planned a 435 but i didn't like how the little 5lb plate looked.

 :lololol:

* not very happy with todays 440 but id take that over a 445. 265,355,445... those double 10s look like a tank and makes the bar feel heavier than it is.  ;D


Title: Re: Kingfush
Post by: LoopieMclooperson on May 22, 2013, 05:20:09 pm
initially planned a 435 but i didn't like how the little 5lb plate looked.

 :lololol:
Title: Re: Kingfush
Post by: Kingfish on May 23, 2013, 09:11:23 pm
Thur 4:00pm
May 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* did not tenderize my VMOs from yesterdays heavy singles. weak today but not beat up. will continue with caloric excess and hopefully get myself back on track with 455s.

----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20
Title: Re: Kingfush
Post by: Kingfish on May 25, 2013, 12:11:43 am
Fri 4:30pm
May 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* felt a lot stronger today than yesterday. 2 more work nights.

----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20
Title: Re: Kingfush
Post by: Kingfish on May 25, 2013, 10:46:04 pm
Sat 4:30pm
May 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

Chins
Paused reps top/bottom holds
- BW x20


----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20
Title: Re: Kingfush
Post by: Kingfish on May 26, 2013, 08:32:28 pm
Sun 2:30pm
May 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* dry BW at 202-204. potatoes and almonds are working. will put more effort in maintaining this weight as i go for the 475x1. get that higher top set, then increase volumes of the backoffs 405/425s.
* id like to get to 24 singles with 475s before i go into a leaning diet and more speed work. 

----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20
Title: Re: Kingfush
Post by: Kingfish on May 27, 2013, 02:26:44 pm
Mon 9:00am
May 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

* recovered but felt off. need another day to get back into my sleep rhythm. the 4 day night schedule did some damage.
* might go 45x10s on the calf raises next time. the 8x45s feels very easy now. cable rows stuck to 100lb. will use 50lb on the dumbell press too.
Title: Re: Kingfush
Post by: Kingfish on May 28, 2013, 05:18:50 pm
Tue 8:00am
May 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1 x1

----------------------------------------------------------------------------------------------

Tue 3:30pm
May 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x0 - should have done 440x1
315 x1 FS

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20
- 10x45 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

* 3 weeks 2 days of weak squats (no-455). got my BW to 202-204 in the last few days. will go back to 440s and get these consistently again before i go 455.  455 did not feel heavy at all but it felt like i did not have enough quad volume to accelerate this weight up to that sticking point (1/4 depth) where i get full advantage of leverage. if i get to that 1/4 squat depth with some residual momentum, i will get the rep.
* my calfs are growing pass 17s. 17.25 after some high reps. my shoulders are looking a lot bigger too from the dailys x20s DB shoulder press. somebody asked what i was supplementing.. just creatine, coffee and lots of protein buddy.. nothing special here. 
Title: Re: Kingfush
Post by: Kingfish on May 29, 2013, 01:17:27 pm
Wed 8:00am
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x20

* BW is stable in the 202-204 now. will maintain this weight. more caloric excess will just get me fatter. add tonnage to the squats slowly. i can get  a paused 425-440 comfortably at this BW as long as i get my full sleep. 315-365-405-440-425s repeatedly just like last time until i get very explosive with the 440s.. then i go back to the 4-1/2 plates.

----------------------------------------------------------------------------------------------

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

* the 10x45s on the calf raise yesterday have good effect for the 8x45s. got straight to 20 reps with full ROM. i usually cut it at rep 14-16 on regular days and shake it up for a few seconds. id still get to 20 reps but i prefer to break it at least in the 14th rep. that gets me consistent full ROM at the top with a decent squeeze/pause.
* 425x1 was all right. no issues with this weight.
Title: Re: Kingfush
Post by: Kingfish on May 29, 2013, 06:49:36 pm
to LBSS... your upperback will adapt to the bar eventually.. or grow a tumor like mine. suck it up buddy.

(http://i14.photobucket.com/albums/a307/robertodimaano/052811.jpg)
Title: Re: Kingfush
Post by: LBSS on May 29, 2013, 08:11:02 pm
no. pressing through the traps and onto the spine is not good, and also something about my shoulder positioning means that when the weight gets heavy it presses onto the anterior part of my acromion process looking at people with proper HB squats that shit is not happening. i will continue incorporating HB into warm ups but work sets are back to LB. still paused, though.
Title: Re: Kingfush
Post by: Kingfish on May 29, 2013, 09:01:05 pm
Kingfish I wish I could find this long write up on max aitas squatting from Glenn, the short version is, he had gone and trained with ivan A. in bulgaria, with a premium on pushing his squat up since he was hurt/wrist pain.  He improved quickly at first, then stalled for around a year if i recall correctly.  Still squatting daily, he returned to cal strength and pendlay got him to go into a 5 x 5 squat program, with the exception he could continue his daily squatting.  This gave him one volume day, which was all he needed and likely could handle with his daily squatting on other days. 

after a few months he destroyed his previous pr's, I want to say it was by well over 100 pounds.  The videos of those squats can be seen on the cal strength channel, the story leading up to them is golden though.


IMO, most bulgarian programs work around a steroid cycle. i can't follow a routine like that and recover with just steaks and eggs.

i agree with the incorporation of the volume day. looking at the bigger picture of my squat program, i'm actually pushing the top heavy single in order to get my sub max higher also. i've spent so many workouts in the past few years repping a single 405-425 and then dishing out an 8rep x 6-8 sets using 365-385s. the last volume workout i did without the pause reps was a 405x 4-6, 20 total reps.

i plan to do the same soon but seeing that i've used the 455x1 with a strict pause for 25 singles already, the 475x1 became mentally doable as a goal IMO. 475-425 backoffs, then a 495-455.. that would be a big lifting milestone for me. all paused reps. i've never been broken before.. not going to mess it up now.





Title: Re: Kingfush
Post by: LanceSTS on May 29, 2013, 11:05:13 pm
Kingfish I wish I could find this long write up on max aitas squatting from Glenn, the short version is, he had gone and trained with ivan A. in bulgaria, with a premium on pushing his squat up since he was hurt/wrist pain.  He improved quickly at first, then stalled for around a year if i recall correctly.  Still squatting daily, he returned to cal strength and pendlay got him to go into a 5 x 5 squat program, with the exception he could continue his daily squatting.  This gave him one volume day, which was all he needed and likely could handle with his daily squatting on other days. 

after a few months he destroyed his previous pr's, I want to say it was by well over 100 pounds.  The videos of those squats can be seen on the cal strength channel, the story leading up to them is golden though.


IMO, most bulgarian programs work around a steroid cycle. i can't follow a routine like that and recover with just steaks and eggs.

i agree with the incorporation of the volume day. looking at the bigger picture of my squat program, i'm actually pushing the top heavy single in order to get my sub max higher also. i've spent so many workouts in the past few years repping a single 405-425 and then dishing out an 8rep x 6-8 sets using 365-385s. the last volume workout i did without the pause reps was a 405x 4-6, 20 total reps.

i plan to do the same soon but seeing that i've used the 455x1 with a strict pause for 25 singles already, the 475x1 became mentally doable as a goal IMO. 475-425 backoffs, then a 495-455.. that would be a big lifting milestone for me. all paused reps. i've never been broken before.. not going to mess it up now.

 Those guys of pendlays that went there are drug tested athletes, and compete under usada testing.  There is literally no way to cheat for them, which is why his guys all hit PR's within a week or two, then stalled big time, some regressed.

 Dr. Hartman and Pendlay did a very nice study on testosterone levels on drug free lifters when put under constant heavy loading daily.  Every single lifter experienced drops in testosterone after a time period until deload/lighter weeks.  What you have to watch out for is, they CONTINUED TO PR, with dropping test levels.   This of course wont continue indefinitely, and for a drug free guy THIS is where you have to pay attention when using high frequency training.  If youre getting your test from an outside source, your natural levels dont mean much right then, and you can continue with that frequency and loading until you run out/competition.  You shut that shit down, youre running on cns fumes, those will peter out eventually, so making sure you dont get to that point is key.

 I think those goals are very realistic for you, I think you could already be there though if you changed things up a little but you know yourself well enough.  If youre still progressing keep doing what youre doing. 
Title: Re: Kingfush
Post by: LanceSTS on May 29, 2013, 11:06:37 pm
also, have you been grappling?
Title: Re: Kingfush
Post by: Kingfish on May 30, 2013, 04:20:41 am
also, have you been grappling?

lol. no. i did boxing for conditioning and taekwondo for flexibility. i did not even spar. just the drills. i don't like the getting hit part.

i will give myself until the end of Q3 of this year to get to daily full paused 475s. if my 5'10.5 frame can gain more lean mass to 208-212, id do that. it is so much easier to restrict carbs to drop BF lateron and lean out.

thanks for the replies boss.
Title: Re: Kingfush
Post by: Kingfish on May 30, 2013, 11:46:12 pm
Thur 4:00pm
May 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1 FS

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x20

* i'm not getting smashed by the leg press 8x45s anymore. focus on keeping the weight of the sled on my tailbone area/hips. really get that area planted and not let the weight move up to the lowerback. seems to work.
* not hurting but a little tired. did not feel like lifting heavier today. stick to the routine 351-365-405.

----------------------------------------------------------------------------------------------

//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20
Title: Re: Kingfush
Post by: Kingfish on May 31, 2013, 09:15:26 pm
Fri 4:00pm
May 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x4 no-pause

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Chins
Paused reps top/bottom holds
- 100 x20

* sleep pattern messed up but got good recovery. the 405x1 did not feel heavy at all. could get the 425-440 based on the smoothness of the 405. when i was using the 455x1, i could easily tell that id get that top single by how the 405x1 goes up.
* did a 315x4 no-pause just to get some more tonnage for a non-weak day like this. it felt like an empty bar without the pause.

----------------------------------------------------------------------------------------------

//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20
[/quote]
Title: Re: Kingfush
Post by: Kingfish on June 01, 2013, 10:17:31 pm
Sat 3:30pm
May 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x2 no-pause

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

One Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20
Title: Re: Kingfush
Post by: Kingfish on June 02, 2013, 10:43:03 pm
Sun 9:30am
Jun 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20


----------------------------------------------------------------------------------------------

Sun 4:00pm
Jun 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x20

Chins
Paused reps top/bottom holds
- BW x20

* did not exert much effort to get the full paused 425x1. 405x1 backoff was not very tiring also. not a bad start for the week. tmrw is a 435x1.
* BW consistent for over a week now at 200-204lb.
Title: Re: Kingfush
Post by: Kingfish on June 03, 2013, 09:11:14 pm
Mon 4:00pm
Jun 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
435 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* i figured out what i was doing wrong in the last 3 weeks with my top heavy set. i could have made some of those 405+ attempts if i didn't screw up my form. with my BW at bloated 200-204s, i was subconsciously not doing a full valsalva because my belly is going to stick out too much.. lol.  :P
* wore my black compression top (enough with the yellow/orange/red for now) and gulp as much air as i can stuff. worked nicely and got 405-435-405 without any problems. will cut every accessory lift and focus on this top heavy set to 455 for the next few days. BW chins and calf raises are ok.
Title: Re: Kingfush
Post by: Kingfish on June 04, 2013, 09:22:29 pm
Tue 4:00pm
Jun 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1
405 x1 x1
315 x1 FS

Calf Raises - Smith Machine
Paused reps top/bottom holds
- 8x45 x20

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* BW at 199-203lb. its an effort maintaining and improving BW while eating clean. the 440x1 with a full pause got up smoothly. not explosive enough to do the same with 455x1 again but slowly getting there.
Title: Re: Kingfush
Post by: Kingfish on June 05, 2013, 08:27:26 pm
Wed 3:30pm
Jun 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 2 of 18
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 440x1 from a complete pause again. did not have much trouble with it. back to the routine that got me to the 455s. caloric excess and just consistent lifting of 425-440s. form is as good as it gets.  will see if 18 total 440s is enough reps to get my BW to the 204s again.
Title: Re: Kingfush
Post by: T0ddday on June 06, 2013, 09:17:49 am
Is your sprint test a 30m or 60m sprint?  A 30m is hardly worth for unless your uncoordinated IMO... but it would make sense to concentrate if it was a 60m, would love to see how your training methods would work there.
Title: Re: Kingfush
Post by: Kingfish on June 06, 2013, 09:17:06 pm
Is your sprint test a 30m or 60m sprint?  A 30m is hardly worth for unless your uncoordinated IMO... but it would make sense to concentrate if it was a 60m, would love to see how your training methods would work there.

from the teamusa / bobsled website - 15m, 30m, 45m, 60m sprints. 30m fly. broad jump, shot toss, clean, squat.

i'm doing hill sprints and prowler drills for the running. front squats to prepare for the clean.

Thur 4:00pm
Jun 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 3 of 18
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* 4-night work week. slept 9am-3pm. 405x1 felt easier than expected. only planned a 425 but the 440 went up smoothly too. BW 199.6lb empty.
Title: Re: Kingfush
Post by: LBSS on June 06, 2013, 09:41:55 pm
maybe work some actual sprints into the training?
Title: Re: Kingfush
Post by: Kingfish on June 07, 2013, 08:57:16 pm
maybe work some actual sprints into the training?

i can do hill sprints while i strength train with squats. regular sprints are too taxing on everything - will do them on a cycle for pure speed work.

Fri 4:00pm
Jun 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 4 of 18
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 9am-2:30pm sleep. 2nd consecutive day of weak sleep. still got the 440x1 without any problems. might deload with the 315-365-405 routine tmrw so i don't burn out. depends on how i feel.
Title: Re: Kingfush
Post by: Kingfish on June 08, 2013, 09:35:17 pm
Sat 12:00pm
Jun 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 5 of 18
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
-100 x20

* 5th straight day of 440x1s. did my workout mid-day to go watch the annual company concert at SF. 440 still not very heavy even with crappy sleep for the last 3 days. probably helped that i've been skipping the calf leg press. if i maintain this pace with the 440s, ill probably be 455 strong again in the 12-16th single.

ohyess.. pitbull. would have been in that front crowd if i knew they were performing. its a no-tell until the actual event.
http://www.youtube.com/watch?v=386egDAe9fo
Title: Re: Kingfush
Post by: Kingfish on June 09, 2013, 04:45:10 pm
Sun 10:30am
Jun 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 6 of 18
405 x1

Chins
Paused reps top/bottom holds
-BW x20

Calf Raise Leg Press
Paused reps top/bottom holds
-8x45 x20

* the calf raises after a few skipped days did not get detrained. i'm very strong with this today. straight to 20 paused reps.
* 440x1 top set is routine now. BW 200-202.


Title: Re: Kingfush
Post by: Kingfish on June 10, 2013, 09:24:52 pm
Sun 10:30am
Jun 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 7 of 18

Standing One Arm Cable Rows
Paused reps top/bottom holds
-100 x20

* the 405x1 went up pretty good. thought about going for the 455x1. was not able to convince myself to do it because my BW was not yet at the 202-204. the 440x1 went up convincingly smooth also. decided to skip the backoff 405 and will go for 455 tmrw afternoon.
* might go 450x1 if the 405 tmrw does not feel light enough.

why'd you stop the front squats?

front squats improves as my back squat improves. will go focus on getting 455-475 in the next couple of weeks.
Title: Re: Kingfush
Post by: Dreyth on June 11, 2013, 03:22:00 am
Cant wait to see this 475!
Please get it on video too.
Title: Re: Kingfush
Post by: Kingfish on June 11, 2013, 08:47:55 pm
Tue 4:00pm
Jun 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1 1 of 20
405 x1

Chins
Paused reps top/bottom holds
-BW x20

* BW 202-204. 405x1 was very explosive and completed very smooth and fast.  455x1 from a complete pause. not the strongest 455x1 i've done as i had to dish out a war cry after my midback rounded a bit towards the 1/4 way up. the initial power from the hole already pushed me into that strong-leverage position. i'd take this loud rep from a complete pause that those stealthy silent rep but without that strict momentum kill.
* will only use the 455 top set only if the 405 rep convinces me to go for it. no need to force it everytime as i already know (again) that i got this. will focus more on getting move volumes of 405-425x1s.

Cant wait to see this 475!
Please get it on video too.

i will go for a 475x1 after i get myself strong enough to lift the 425 as explosive as i'm lifting the 405s on my warmup ramping. hopefully in 10 weeks time by aug.


Title: Re: Kingfush
Post by: Kingfish on June 11, 2013, 09:17:36 pm
First, it depends greatly on the level of track athletes youre referring to.  If youre talking post high school/collegiate and up, and they are competitive at that level in the power/speed events, then they almost certainly are the former type of athlete we are talking about. The other guys have dropped out by that point.   

You can for sure see an improvement in the counter movement and run up of anyone, the problem is it doesnt help after a while and can even hurt some guys to try and go faster than they "need" to go.   Not picking on kingfish at all here, but have you ever seen him from an approach?  Thats VERY common as well with those type guys, lbss will be the same.  The longest run up they will benefit from will be a couple of steps at MAX, and even then some will lose height that way.

There are very little studies or anything other than theories, experiences, and anecdotal evidence done on this type of thing at all, its simply not that common an interest.  Some claim that the more muscular dominated movement pattern requires more time for the actin and myosin cross bridges to develop force.  This is why you tend to see a very close standing vert to running, or even higher standing in these athletes.  Tendons dont work the same way.  More velocity, better output.  This may not be 100 percent accurate, but it tends to hold true if you study which type of athlete youre dealing with.     

my approach jump is a faster version of a 3-step SVJ.  ;D

i train that way because i put self preservation very high. i cannot work if i'm injured. an RVJ requires so much practice/repetitions and is very injury prone.  i've done so many 35"+ jumps in 5+ years. not a single knee ligament is complaining. 

if i were a bball player, given the same skills..id prefer to guard the guy with a 30-40 SVJ/RVJ than somebody with a 36-38 jump.  :trollface: 

Title: Re: Kingfush
Post by: Kingfish on June 12, 2013, 09:17:35 pm
Wed 4:00pm
Jun 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1 2 of 20
405 x1

Single Arm Standing Cable Rows
Paused reps top/bottom holds
-100 x20

* 455x1 a bit stronger than yesterday. still from a complete pause. will start the 3-day wed-fri work nights. did not add the volume backoffs today. i will not sleep until 9am tmrw.
Title: Re: Kingfush
Post by: Kingfish on June 13, 2013, 08:45:55 pm
Thur 4:00pm
Jun 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1

Chins
Paused reps top/bottom holds
-BW x20

* 9am-3pm sleep. no muscle fatigue. just tired and need more sleep to get fresh enough for the 455. still very happy to get a strict paused 200kg on a weaker day.  ;D
* no backoff set. lost interest to lift anything heavy afterwards. thought about the calf raises but decided it can wait.
Title: Re: Kingfush
Post by: Raptor on June 13, 2013, 08:51:03 pm
Hey Kingfish, do you think doing sets daily of 5 reps in the squat (only one set) with something like my 7RM is sustainable?
Title: Re: Kingfush
Post by: Kingfish on June 14, 2013, 08:52:28 pm
Fri 4:00pm
Jun 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1 x1
315 x4

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Chins
Paused reps top/bottom holds
-BW x20

* 3rd straight day of no daytime naps. 405x1 felt a lot heavier now. did another 405 and it did not improve much. 315x4s for a bit of volume ramping. might go no-paused to 20s with the 315s clustering 4reps.
* 4 skipped days of calf raise and came back strong again. straight to 20 paused reps in the leg press. did 10x45s at one point but the crushing effect to the lower back makes me uncomfortable.
Title: Re: Kingfush
Post by: Kingfish on June 15, 2013, 09:11:43 pm
Sat 4:00pm
Jun 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1
365 x1

Chins
Paused reps top/bottom holds
-BW x20

* felt tired. will get much needed sleep again. tmrw should be a 440.

Title: Re: Kingfush
Post by: Kingfish on June 16, 2013, 03:34:35 pm
Sun 10:00am
Jun 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1
365 x1

Calf Raises - Leg Press
Paused reps top/bottom holds
-8x45 x20

* got good sleep but still felt tired. form is good. just did not have enough explosiveness in the legs at the 405. last weeks 440(straight to 7).455.455.440 might be too much at this time. 2 straight non-heavy days now.
* calf raises straight to 20 paused reps felt easy.
Title: Re: Kingfush
Post by: Kingfish on June 17, 2013, 09:37:35 pm
Mon 4:00pm
Jun 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 3 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1 3 of 20
405 x1

Chins
Paused reps top/bottom holds
-BW x20

* did not know that i was this sleep deprived. slept sun 1:00-4:00pm, 10:30pm-10:00am. if i did not have that 12:00am-2:00pm meeting at work today, i would have taken a nap after the breakfast too. i just felt like sleeping all the time.
* even if i was not mentally into it, i was able to lift the 315-365-405 with a lot of explosiveness. 455x1 from a strict pause. also a silent stealth lift. will lift this better tmrw.
* the only way i'm going to grow bigger legs for the 475s is too add more volumes of 425. this is not possible if the 455 drains me a lot. i need to keep the non-strong / sleep deprived days to a 425x1 top set.
* BW at 202-204 in the last few days. more boiled eggs. sometimes add some philadelphia cheese on the eggs. will maintain this weight while i find a way to hold the 455 top set and get more volumes of 425s in there too.

Title: Re: Kingfush
Post by: T0ddday on June 18, 2013, 12:55:17 pm

BTW- Do you drink at all? And does that effect your training at all if you do?

Drinking effects everyones training.  If you want to be your best don't do it.   Nobody maximizes their potential 100% but drinking makes sure you wont get close.  Really shocking how much worse it is for an athlete compared to all recreational drugs.  That said if you do drink do it rarely, in moderation and in short bursts.
Title: Re: Kingfush
Post by: Kingfish on June 18, 2013, 08:28:40 pm
Tue 4:00pm
Jun 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 4 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1 4 of 20
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
-BW x20

* got all the sleep i wanted. was still a bit afraid of the 455x1 following another convincing 405. this is the strongest i've lifted the 455. the weight went up like a 440. could have had a 465x1 with a bit of mid-back collapse but id still get it up today.

Drinking effects everyones training.  If you want to be your best don't do it.  Nobody maximizes their potential 100% but drinking makes sure you wont get close.  Really shocking how much worse it is for an athlete compared to all recreational drugs.  That said if you do drink do it rarely, in moderation and in short bursts.

i socially drink during vacations but only a shot or two max a day.  straight vodka in black coffee.   
Title: Re: Kingfush
Post by: Kingfish on June 19, 2013, 08:29:41 pm
Wed 4:00pm
Jun 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1 5 of 20
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* another good set of sleep. 10pm-8am, 10am-1pm. did 455x1 without any problems for the 3rd straight day. will skip the top set tmrw until i finish my wed-sat work nights.
* will sleep at 8:30am tmrw. thats a long time from my 1pm wake up time. this is going to be uncomfortable later.



Title: Re: Kingfush
Post by: Kingfish on June 20, 2013, 09:12:55 pm
Thur 4:00pm
Jun 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

* sleep 8:30am-3:00pm. BW still at 202-204. 425x1 was not very difficult. a 435-440 would have felt like a 455 today. calves are not as strong. got to straight 18 reps and needed to shake it up a bit for a few seconds to get the remaining 2reps with full ROM.
Title: Re: Kingfush
Post by: Kingfish on June 21, 2013, 08:52:07 pm
Fri 4:00pm
Jun 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Chins
Paused reps top/bottom holds
- BW x20

* sleep 8:30am-3:00pm. 425x1 felt ~5-10lbs heavier than yesterday's 425. still not very heavy to force me to put too much effort on a light/delaod day. 
Title: Re: Kingfush
Post by: Kingfish on June 22, 2013, 08:52:09 pm
Sat 4:00pm
Jun 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

* same sleep, same lifts. added a back up 405x1. did not feel too bad. will force a lot of sleep after work tmrw. see if i'm back to 455 on monday if i get the 14-16hr catch up sleep.
Title: Re: Kingfush
Post by: Kingfish on June 23, 2013, 09:17:14 pm
Sun 4:00pm
Jun 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* routine felt the same for the last 3 days. will catch on the sleep now.
Title: Re: Kingfush
Post by: Kingfish on June 24, 2013, 08:57:54 pm
Mon 4:00pm
Jun 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 6 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Cable Rows - One Arm
Paused reps top/bottom holds
- 100 x20

* gym was so packed this afternoon i had to use the power rack for my warmup sets. did the 455x1 in the cage but had to skip the backoff 405 because i have to give the cage back to the people using it. i could have saved their knees if i made it to the gym a little early.  they were lifting too much with so little ROM..
* first time in a while that i'm back to 4-1/2 plate strong only after 1 day recovery following a 4-night work week that ended 8am sunday morning. i slept sunday 9am-2pm, 8pm-11pm, monday 1am-10am. that is a lot of sleep. i was more worried of not being strong because of the extended fasting while i was sleeping.
* BW still in the 202-204. i got it as heavy as 207.5 snacking on macadamia and chestnuts. lost almost 3lbs sleeping 12+hrs. 

Title: Re: Kingfush
Post by: Kingfish on June 25, 2013, 08:09:29 pm
Tue 4:00pm
Jun 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 32 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* getting in the 455 singles steadily. focus on keep doing whats working so far while i improve my diet. caloric excess with more proteins. BW stuck at 202-204. if i add the 25 455s i've done (and then got weak because of that smith calf raise strain doing 495x20s + BW drop to 196 + poor valsalva).. im already at 32x 455 singles.
* if i average 2-3 455x1s a week on my strong non-sleep deprived days, thats a month at least i give myself to gain and keep 2-4lbs BW.

Title: Re: Kingfush
Post by: Kingfish on June 26, 2013, 08:30:33 pm
Wed 4:00pm
Jun 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 33 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
-8x45s x20

Cable Rows - One Hand
Paused reps top/bottom holds
-100 x20

* will go 425x1 top set for thur-fri-sat on my 3-day work deloads. my torso needs the rest too. legs did not struggle pushing 455 explosively from a complete pause but the mid torso collapsed more than usual. 
* beefing up my diet with more boiled eggs blended in water. drinking eggs is faster but still sucks.
Title: Re: Kingfush
Post by: Kingfish on June 27, 2013, 08:23:17 pm
Thur 4:00pm
Jun 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 33 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1

Chins
Paused reps top/bottom holds
-BW x20

* felt tired already after just 1 day of work. did not help that it was also very hot today. no backoff 405. lost interest in anything squat after the top set.
Title: Re: Kingfush
Post by: LBSS on June 28, 2013, 02:51:12 pm
oh my god boiled eggs blended in water. that is disgusting.
Title: Re: Kingfush
Post by: vag on June 28, 2013, 02:59:36 pm
In a bowl:
6 boiled XL, eggs, mashed ( remove some yolks based on your cholesterol levels/diet balance, i remove 4 ).
2-3 slices of bread ( preferably whole grain ), chopped in little pieces.
200g of white cheese ( preferably lowfat ), chopped in little cubes.
2 tablespoons of extra virgin olive oil, raw
2-3 tablespoons of lemon
oregano, black pepper

Mix with a fork and then enjoy!

Easy, fast, delicious and very nutritious 8)
Title: Re: Kingfush
Post by: Raptor on June 28, 2013, 06:44:04 pm
In a bowl:
6 boiled XL, eggs, mashed ( remove some yolks based on your cholesterol levels/diet balance, i remove 4 ).
2-3 slices of bread ( preferably whole grain ), chopped in little pieces.
200g of white cheese ( preferably lowfat ), chopped in little cubes.
2 tablespoons of extra virgin olive oil, raw
2-3 tablespoons of lemon
oregano, black pepper

Mix with a fork and then enjoy!

Easy, fast, delicious and very nutritious 8)


There is something very similar to this here in Romania and it's called "shut up and swallow".

But it's basically boiled eggs + polenta (apparently that's the name in English) + cheese, the end.
Title: Re: Kingfush
Post by: Kingfish on June 28, 2013, 08:26:29 pm
Fri 4:00pm
Jun 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 34 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Cable Rows - One Arm Standing
Paused reps top/bottom holds
-100 x20

* had a 12-2pm meeting today. left work a little early yesterday to get some sleep. i got a lot of sleep. 455x1 with a convincing pause went up. mid back collapsed more than usual again. does not hurt anything but id use more legs because the rep takes longer. back off set skipped again.
* forearms improving on my cable rows. i get to rep 16 consistently now before shaking it up for a few seconds because of grip failure.

oh my god boiled eggs blended in water. that is disgusting.


easier than eating 10 boiled eggs. id drink all that in a few seconds. and yes, there is no getting used to it. it always sucks. 
Title: Re: Kingfush
Post by: LBSS on June 29, 2013, 01:11:30 pm
In a bowl:
6 boiled XL, eggs, mashed ( remove some yolks based on your cholesterol levels/diet balance, i remove 4 ).
2-3 slices of bread ( preferably whole grain ), chopped in little pieces.
200g of white cheese ( preferably lowfat ), chopped in little cubes.
2 tablespoons of extra virgin olive oil, raw
2-3 tablespoons of lemon
oregano, black pepper

Mix with a fork and then enjoy!

Easy, fast, delicious and very nutritious 8)

what is wrong with you people. i'm gonna be sick. also lol at clarifying that the olive oil should be "raw." what's my alternative there? boil it first?
Title: Re: Kingfush
Post by: Kingfish on June 29, 2013, 09:41:11 pm
Sat 3:00pm
Jun 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 35 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1
405 x1

* fasted since friday 11:30pm and lifted sat 3pm. thats almost ~ 16hrs of no solid food. valsalva felt all right.  BW 202.
* 455x1 went up routinely again. sleep before the workout was good. 5am-2pm. my work sched is messed up this week because of that daytime training. worked for my advantage. i got a lot of sleep. this is a PR week for me. i'm lifting this 455 from a complete pause without any problems.
Title: Re: Kingfush
Post by: Kingfish on June 30, 2013, 04:27:11 pm
Sun 10:00am
Jun 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

Dips
Paused reps top/bottom holds
- BW x10

* i'm all out-slept today. slept 8-9pm, 11:30pm-3am-6am-9am. kept waking up but still managed to get back to it.
* i pushed that 455 from a complete pause easily but still got stuck at the 1/4-1/8 position on the way up because my mid-back was not able to hold its own. 
* third straight day of 455x1 and lifted it 6 of 7 days this week.  2 clusters of 3 days. mon-tue-wed, fri-sat-sun. got lots of sleep and good diet. my legs are so boss but my mid back might need that skipped day again tmrw even with all the sleep il be getting again later. might still try 455 if i feel like it after the 405. i need to squeeze in more air for torso support but i'm afraid i might overdo it and pop a vain or something.
* doing dips again for some upperbody push conditioning. will get it back to 30-40reps a set.
Title: Re: Kingfush
Post by: Kingfish on July 01, 2013, 10:23:06 pm
Mon 4:00pm
Jun 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1
 
Cable Rows - Standing One Arm
Paused reps top/bottom holds
- 100 x20

Dips
Paused reps top/bottom holds
- BW x20

* so much sleep. sun 8pm-1am-6am, 7am-10:30am. had my steak/egg/rice breakfast at 6am and off to sleep again. i feel the fatigue of my mid-lower back muscles from the 3 straight days of 455x1s. todays 425x1 was a good deload. form was solid and did not add more to my back fatigue.
Title: Re: Kingfush
Post by: Kingfish on July 02, 2013, 10:21:01 pm
Tue 4:00pm
July 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1
 
Calf Raises - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

* lowerback feels alright now but did not have good explosiveness on the 405x1. need more rest.
Title: Re: Kingfush
Post by: Kingfish on July 03, 2013, 04:54:39 pm
Wed 11:00am
July 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1 Rest Day 3
 
Calf Raises - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Cable Rows - Standing One Arm
Paused reps top/bottom holds
- 100 x20

* can't have a PR week without the accumulated fatigue.. 3rd straight no-455s. i got so much sleep and good food - 4th of july steaks on sale.. need more time. did the workout early to get an afternoon 2-6pm sleep before this 4-day work starts later. lots of sleep last night 10pm-6am-10am.
Title: Re: Kingfush
Post by: Kingfish on July 04, 2013, 08:27:18 pm
Thur 3:00pm
July 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 37 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 3 light days and back to the 455s again. yesterdays 2-5pm afternoon nap before work helped a lot in minimizing fatigue from the shift schedule. got home, ate rice/egg and slept 8am-1pm-2:30pm. i was surprised to be strong coming from a sleep change from the first day of work. the 405 went up very explosively. BW 204 from all these steaks and eggs.
Title: Re: Kingfush
Post by: Kingfish on July 05, 2013, 07:52:54 pm
Fri 2:00pm
July 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 37 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Cable Rows - Standing One Arm
Paused reps top/bottom holds
- 100 x20

* rest day.
Title: Re: Kingfush
Post by: Kingfish on July 06, 2013, 05:46:08 pm
Sat 12:00pm
July 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 38 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

* will limit 455s to 2 consecutive days. i will get my 40 total reps this coming week. will use this top set less often and will focus on higher tonnage 425s while improving lean body weight.  i did not feel very alert this lunch time after only 1 set of 7hr sleep. lifts felt explosive coming from a rest day but the night schedule throws me off a bit. still got the 455 from a complete pause. like routine.
Title: Re: Kingfush
Post by: Kingfish on July 07, 2013, 08:33:18 pm
Sun 3:00pm
July 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 38 of 40| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1 Rest Day 1
 405 x1

* felt very off waking up after a 8:30-2pm sleep. 4-night long week done. will recover tonight and be strong this monday. did not feel like doing anything else after the squats.
Title: Re: Kingfush
Post by: Kingfish on July 08, 2013, 08:57:55 pm
Mon 3:00pm
July 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 39 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
8x45s x20

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20

* felt fresh and strong coming from a deload day. i might go for back to back 455s and finish this x40 reps tmrw. it fatigues my back more than anything else if i go for it on consecutive days.
* will add another 1-2 plates on the calf raises. 8x45 plates each side is very easy now. strongest on that on the 2nd consecutive day after a skipped day. same goes for the rows and chins.
* BW 202-204. got it to 206-208 but cannot hold it there.
Title: Re: Kingfush
Post by: Kingfish on July 09, 2013, 11:08:31 pm
Tue 3:00pm
July 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 40 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 2
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20

Chins
Paused Reps - top/bottom hold
BW x20

* back to back 455s. todays lift felt stronger than yesterday. did not tire my back because the concentric was smooth and explosive. finished the rep faster and did not let the back support the weight longer than it had too. would get another 455 tmrw if i go for it.
* 9x45s on each side on the leg press did not feel that much heavier than 8s. got to 18 reps, shake a bit then completed the last 2. 

Completed 40 Total Paused Reps on the 455
* repeatable daily top heavy single as long as i get good sleep after the last workout, and a lot (8-10hr+) before the workout.
* weight is not forgiving - very little form error with torso bracing will fail the rep. need to stuff belly with air then push out (against a closed airway) on the concentric
* legs strength not an issue. i fail because my back caves in - either from  loose form or fatigue. will not rely on a belt because eventually i will get my back stronger for this weight. just need more time. PR was 2 clusters of 3 consecutive days in 7 days. legs were still strong, back got shot. rest 3 days after that. 425 is a rest weight.
* unless i get my BW to at least 204-208lb, i do not see myself getting 475s as top daily single.
* will stop counting the 455s now. i got this.
Title: Re: Kingfush
Post by: LBSS on July 10, 2013, 09:31:12 am
why not back off on squats for a little (like to 425s or even 405s) for an extended period while adding some heavy back-specific work like pendlay rows? i know you've done hypers and stuff in the past for your low back but it sounds like that's not where you're failing anymore.
Title: Re: Kingfush
Post by: T0ddday on July 10, 2013, 02:54:05 pm
Do you still do your vertical jumping and sprinting?  How is jumping performance with the added bodyweight?   I'd be most afraid of the jumping/running injuries as weight creeps up.
Title: Re: Kingfush
Post by: Kingfish on July 10, 2013, 04:52:03 pm
Wed 11:00am
July 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 3

Dips
Paused Reps - top/bottom hold
BW x20

* did an early workout  like last week. i'm able to minimize the fatigue from lack of sleep if i get a good 3-4hr afternoon nap before my 7pm-8am work sched. sleep post workout is also a very good thing.
* calf raises on the 3rd straight day. now at 9x45s. will keep it to 3 straight days max. i want to blast thru this 9 plates because it feels the same as 8 anyway. will go 10x45s soon.

Do you still do your vertical jumping and sprinting?  How is jumping performance with the added bodyweight?   I'd be most afraid of the jumping/running injuries as weight creeps up.

i still do some SVJs on my non-455 days. a couple of x6 reps holding 25lb plates each hand doing resets/continuous jump squat as warmup. jump focus on pushing explosively with balls of feet, emphasize plantar flexion on take off and land as quiet as possible on the same balls of feet. controlled landing more important than jump height.

i sitll SVJ rim grab at this 200lb BW but will hang on the rim so the landings are sub 30" impacts. i will not go max SVJs until i see veins in my lower abs again.

hill sprints doable even at this weight. nothing is getting strained.

why not back off on squats for a little (like to 425s or even 405s) for an extended period while adding some heavy back-specific work like pendlay rows? i know you've done hypers and stuff in the past for your low back but it sounds like that's not where you're failing anymore.

yes. back off the 455s for 3-4 days max while using 425s to dissipate the torso fatigue. the high rep back extensions i'm doing is for recovery work. get the blood flowing faster on those tired muscles.

what i've learned is in order to be strong on the backsquat for heavier weights the simplest and most effective exercise is the back squat.  heavy RDLs/GMs will get you a stronger back but will most likely get the squat weaker because of the fatigue or the lack of practice squatting heavy. by the time you balance out the back recovery / back squat practice, you've spent the same time or even longer compared to just squatting continuously.




 
Title: Re: Kingfush
Post by: T0ddday on July 10, 2013, 05:44:33 pm

i still do some SVJs on my non-455 days. a couple of x6 reps holding 25lb plates each hand doing resets/continuous jump squat as warmup. jump focus on pushing explosively with balls of feet, emphasize plantar flexion on take off and land as quiet as possible on the same balls of feet. controlled landing more important than jump height.

i sitll SVJ rim grab at this 200lb BW but will hang on the rim so the landings are sub 30" impacts. i will not go max SVJs until i see veins in my lower abs again.

hill sprints doable even at this weight. nothing is getting strained.


Hills are easier than flats on the knees IMO but harder on the achilles/calf complex; I guess if you don't have problems there probably makes them good at heavy bodyweight.

Hanging on the rim is good trick to minimize the impact of landing.  I've been doing two handed dunk sessions recently and just figured out going from two hands hanging on the rim to one hand hanging momentarily on the middle bottom of the net makes the impact really really easy.   Allows more reps to be practice jumping. 
Title: Re: Kingfush
Post by: Kingfish on July 11, 2013, 10:42:21 pm
Thur 3:00pm
July 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 4

Cable Rows -Standing One Arm
Paused Reps - top/bottom hold
100 x20

* calf raises tiring now. had to reset at rep 16. will stop that at 4 consecutive days. felt strong on the 405 even after only 6hr of sleep - 8am-2pm. that is coming from a 13hr night schedule. the sleep before that was very strong. 405-425 volumes can wait. i like repping this 455 whenever i feel strong enough for it. just have to stick to plan of not going over 2 consecutive  days.
Title: Re: Kingfush
Post by: Kingfish on July 12, 2013, 09:12:00 pm
Fri 4:00pm
July 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1 Rest Day 1
425 x0

Dips
Paused Reps - top/bottom hold
BW x30 Day 1 of 2

* been a while since i was this weak. i did not complete the 425. i knew that i was weak because the 405 already felt a lot heavier. i was not completely alert/awake coming from an 8:30am-3:30pm day sleep. i just thought it was just me not warming up properly yet. was a very good idea to put the safety pins after the 405. the 425 went up but slowed down too much. i am not going to fight this and lose a 455 next time because i wanted to save this rep.  i probably would have gotten the 425 on the 2nd attempt because the first one woke me up. that would be a near max and unnecessary. on a good note, i did not strain my back because im weak overall. i went down evenly after everything gave up at the same time.
* i ate right but did not have enough sleep. tuesday sleep was a very good 12+ hrs. 455 on wednesday but no post workout sleep and the following sleep is sub 10 hours.
* dips starting to feel good now.  il aim for x40 reps in back to back days max. 3 day max on calves and 2 days max also no the chins/rows.
 
Title: Re: Kingfush
Post by: Kingfish on July 13, 2013, 10:25:09 pm
Sat 3:30pm
July 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 2 of 2

Calf Raises - Leg Press
Paused Reps - top/bottom hold
9x45s x20 - Day 1 - skip tmrw. still tired.

* no sleep until 8:30am today after yesterdays 4pm 405x1. predictably weak but not 425 weak because the last heavy rep (the did not get a post workout sleep) is not a 455.
* i'm going to vid my 455x1 tmrw. let me make sure i'm really coming from a complete momentum kill and without those mini-bounces.
Title: Re: Kingfush
Post by: Kingfish on July 14, 2013, 02:51:40 pm
Sun 10:00am
July 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #42
405 x1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20

Dips
Paused Reps - top/bottom hold
BW x20

* was not able to take a vid. too many people giving me that "what the f*uck did just happen there look".. this is usually what i get for not going on my usual schedule. 405 was explosive but not the strongest. got the 455 smoothly but not as fast as i was expecting coming from 2 days off. probably the fatigue from the work nights.

Title: Re: Kingfush
Post by: Kingfish on July 15, 2013, 10:20:43 pm
Mon 4:00pm
July 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #43 Consecutive Day 2
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 1

Chins
Paused Reps - top/bottom hold
BW x20 Consecutive Day 1

Dips
Paused Reps - top/bottom hold
BW x20 Consecutive Day 2

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x0 Rest Day 1

* got a lot of sleep but kept waking up at 4hrs. did not feel very strong this morning. i only had 425x1 planned today. the 405x1 went up surprisingly quick. 455x1 was smooth and good too. better than yesterday.
Title: Re: Kingfush
Post by: Kingfish on July 16, 2013, 09:12:04 pm
Tue 4:00pm
July 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #44 Consecutive Day 3
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 2

Chins
Paused Reps - top/bottom hold
BW x20 Consecutive Day 2

Dips
Paused Reps - top/bottom hold
BW x40 Consecutive Day 3

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 2

* if the 405 is quick enough like today, i don't really care if its the 3rd consecutive day. il go for another 455. so much for minimizing the fatigue build up. il rep this 455 as many times as it takes until i forget that this is heavy.
* dips became strong again in less than 2 weeks after not doing them for months. got some DOMS on the first 1-2 days of doing them but it was not that bad. i have to get my shoulder work too with the standing dumbbell press. i don't really like any push movement that involves my back.
* BW still in the 202-206lb. really takes time to get my empty weight higher than 202 with this ~ 1:1 protein/carb diet, combined with fasted training.
Title: Re: Kingfush
Post by: ahotzo on July 16, 2013, 10:41:53 pm
Hey KF, I know this may be a stupid question...but you have obviously been able to squat for a very long time with some heavy weights and stay healthy.  Other than proper form, is there anything that you do in particular that you think helps you out? Like do you stretch, do other leg exercises like GHR's etc.? 
Title: Re: Kingfush
Post by: Kingfish on July 17, 2013, 07:00:35 pm
Wed 2:30pm
July 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #45 Consecutive Day 4

Calf Raise - Leg Press
Paused Reps - top/bottom hold
Rest Day 1

Chins
Paused Reps - top/bottom hold
Rest Day 1

Dips
Paused Reps - top/bottom hold
Rest Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Consecutive Day 1

* lifted early today after a 11pm-6am, 8am-12pm sleep. will take another 2 hr 4pm-6pm nap before my 7pm-8am work tonight. 405x1 was not slow enough to not use the 455. this is the last consecutive day of the 455. my back was not very strong holding the 455. will take at least 2-3 days to recover from this.

Hey KF, I know this may be a stupid question...but you have obviously been able to squat for a very long time with some heavy weights and stay healthy.  Other than proper form, is there anything that you do in particular that you think helps you out? Like do you stretch, do other leg exercises like GHR's etc.? 


nothing out of the ordinary. when i was doing high volumes, i was sleeping with a 2XU compression tights. seems to help at that time for recovery. i supplement with creatine and whey protein (~100+ grams protein/day from shakes)

i rarely get broken because i don't do stupid things specially when i'm fatigued/tired.
Title: Re: Kingfush
Post by: ahotzo on July 17, 2013, 10:01:43 pm
Fair enough.  Thanks for the response and good luck with the 475 lbs!
Title: Re: Kingfush
Post by: Kingfish on July 18, 2013, 09:52:57 pm
Thur 4:30pm
July 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #45 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1Rest Day 1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Day 1

Chins
Paused Reps - top/bottom hold
Rest Day 2

Dips
Paused Reps - top/bottom hold
BW x40 Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Day 2

* back not as strained as i thought. if i get 10+hr sleep + a good post workout nap, il be 455 strong again tmrw. not going to happen, 3 more work nights. calf raises with the 9x45s each side done soon. will move up to 10x45s.
Title: Re: Kingfush
Post by: Kingfish on July 19, 2013, 09:36:17 pm
Fri 4:30pm
July 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #45 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 2

Calf Raise - Leg Press
Paused Reps - top/bottom hold
10x45s x20 Day 2

Chins
Paused Reps - top/bottom hold
BW x20 Day 1

Dips
Paused Reps - top/bottom hold
Rest Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 1

* i was expecting to get at least 14-16reps straight on the 10x45s calf raises because i'm usually strongest on the 2nd consecutive day following rest days. only got to full paused ROM at 10 reps. had to reset and get the remaining 10 staggered into 6+4. moving from 9-10 plates is so much heavier than the increase from 8-9 plates.
* 425x1 form was pretty good for a weak day. would have maxd at 440 today. other weak days feel like 430-435max.
* i talked about losing my top heavy single (455) weeks ago because of a back strain from the 495x20 calf raises on the smith. i was not using very heavy top singles for 1-2 weeks because of the compounding setbacks - dropped 2-4lbs BW and most important was my subpar core stability form on max single. probably due to lack of practice, i did not tighten my core as much as possible. thats the difference of almost 20-30lbs on my max full squat single. stuffing as much air in my belly as possible, and then pushing against a closed airway. waist line will be as big as possible. no belt. just stretch skin and hopefully you don't burst.
Title: Re: Kingfush
Post by: Kingfish on July 20, 2013, 09:33:36 pm
Sat 4:30pm
July 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #46 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #46 Consecutive Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Day 3

Chins
Paused Reps - top/bottom hold
BW x20 Day 2

Dips
Paused Reps - top/bottom hold
BW x40 Consecutive Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 2

* got 6+2hr sleep today. felt strong on the 405 even at day 3 of 4 of my work nights. i will not get a post workout sleep. i will try to get as much sleep as i can tmrw and see if i can recover from todays. should have skipped the backoff 405 to really minimize the fatigue.
* the 10x45s on the calf raises yesterday got the 9x45s more explosive today. will use this 10x45s not too often and only on the days that i'm really feeling strong.
Title: Re: Kingfush
Post by: Kingfish on July 21, 2013, 04:26:28 pm
Sun 11:30pm
July 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #47 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #47 Day 2

Calf Raise - Leg Press
Paused Reps - top/bottom hold
Rest 1

Chins
Paused Reps - top/bottom hold
Rest 1

Dips
Paused Reps - top/bottom hold
Rest 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Day 1

* more whey protein shakes post workouts. been holding BW204 for a few days. 455x1 smoothly again today. got rid of the backoff for now. will just continue with this top set focused routine.
* cable rows - my grip was strong for x18 reps until i had to shake it out for a few seconds and get the last 2.
Title: Re: Kingfush
Post by: Kingfish on July 22, 2013, 08:12:09 pm
Mon 2:30pm
July 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #48 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #48 Day 3

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Day 1

Chins
Paused Reps - top/bottom hold
Rest 2

Dips
Paused Reps - top/bottom hold
BW x40 Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Day 2

* consistent on the x16-18 reps on the cable rows before my grip gives out. 455 was all right but not as strong as days 1-2. torso was not very solid.  would still get a 4th day but it will not be as comfortable as the first 3 days.
Title: Re: Kingfush
Post by: Kingfish on July 23, 2013, 08:22:54 pm
Tue 3:00pm
July 23, 2013

Full Squats - Paused
455 #48 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Jump Squats + Standing Vertical Jumps
25lbx2 x4x4 + SVJ x2 Day 1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Day 2

Chins
Paused Reps - top/bottom hold
Rest 3

Dips
Paused Reps - top/bottom hold
BW x40 Day 2

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest 1

* 405x1 was explosive enough to go for the 455 so i did. will not count it as a no-rep. i tapped the left side pin while i was slowing down for the bottom. did this a couple of times before and was not a big issue because the bar movement was very slow anyway at that point. it sucks this time because the collars loosened up. i felt it at the bottom pause that the weight is uneven. done. took the weight and pins off. did the 425 with good speed too.
* i might as well log my jumps squats. if i do this caloric excess properly, i could get the 208BW in late Aug. that puts the 475 a sub 2.3BW. not going to be that relatively heavy anymore. while waiting to gain more mass, il do more speed work on the non-max weight days.
Title: Re: Kingfush
Post by: Kingfish on July 24, 2013, 04:54:11 pm
Tue 11:30am
July 24, 2013

Full Squats - Paused
455 #49 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #49 Day 1
405 x1

Jump Squats + Standing Vertical Jumps
Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
BW x20

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* made lots of sleep 10:30pm-4:30am-9:30am. got little oversleep headache. 500g caffeine and i'm good to go. not the strongest 405 again but still fast enough to go for the 455. there was back collapsing and even with another strong sleep cycle, i will probably not get this comfortably tmrw. wed-fri short work week so i'l rest for 2 days. go at it again on saturday.
* whenever i get 10+hr of sleep, my BW evaporates back to 202lb. i'm upping my whey protein shakes but it feels like my weight just finds a way to get back to 200-202lb. 
Title: Re: Kingfush
Post by: Kingfish on July 25, 2013, 09:19:33 pm
Thur 4:30am
July 25, 2013

Full Squats - Paused
455 #49 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1


Jump Squats + Standing Vertical Jumps
2x25s x4x4 + SVJ x2 Day 1

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

Chins - Paused
Rest 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 9am-1:30pm-3pm sleep. muscles feel alright but fatigued again from the incomplete sleep. planned on doing the cable rows but it was too tiring today. i spend so much effort in that exercise. chins and calf raises felt weak coming from a rest day.
Title: Re: Kingfush
Post by: Kingfish on July 26, 2013, 09:20:04 pm
Fri 4:30am
July 26, 2013

Full Squats - Paused
455 #49 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 2

Jump Squats + Standing Vertical Jumps
Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 2

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 2nd sleep deprived day. 405 was still smooth but slow. had to put the pins in the 425 just to make sure. didn't need it. 425 was slower but also smooth. by smooth i mean there is no big slowdown to the sticking point at ~ 1/4 depth and a grind to complete the rep.
* cable rows were strong. got to rep 17 before grip gave out. sub 10sec break and got the remaining 3 reps.
* arms look a lot bigger with these 40 rep dips. skipped them today. don't want to tire the shoulder joints.
Title: Re: Kingfush
Post by: Kingfish on July 27, 2013, 10:43:39 pm
Sat 5:30pm
July 27, 2013

Full Squats - Paused
455 #50 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1
25x2 x4 Jump Squat

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 3

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 455x1 strong on the day of the 3rd work night. worked fri 7pm-8am then slept 8:30am-11:30am-1:30pm-4:00pm. was already planning on lifting after getting up at 1:30pm but i'm always weak with sub 6hr sleep. thought that i should be strong anyway after 2 rest days but the lack of complete sleep fatigues me fast. was able to squeeze in another 2.5hr nap and then i'm good to go.
* not the smoothest 455 but got a stealth lift. will be a lot stronger tmrw. BW 204 again.
* will add more volume of the loaded jump squats slowly.  the 455 is starting to feel not so heavy on the legs. core just fatigues a lot faster.
Title: Re: Kingfush
Post by: Kingfish on July 28, 2013, 04:51:18 pm
Sun 11:30am
July 28, 2013

Full Squats - Paused
455 #51 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2
25x2 x8 Jump Squat
x2 SVJ

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

Chins - Paused
BW x20 Day 1

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 11:30pm-9am sleep but kept waking up every 3-3.5hrs. got stressed out after watching the conjuring. lol. got the 455x1 but i was not as strong as i thought.
Title: Re: Kingfush
Post by: Kingfish on July 29, 2013, 07:41:54 pm
Mon 3:30pm
July 29, 2013

Full Squats - Paused
455 #52 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* already gave up on the 455 plan for today because i thought i needed a skipped day to let my back recover. back fatigued on yesterdays top set. i marked it as red on my the log to make sure i don't strain myself more lifting the top set with a tired back. was very surprised that the 405 went up strong. the explosiveness of the 405 is very accurate in determining if i can lift the 455 or not. 405 does not lie. got the 455 again today for the 3rd straight day. it was a stronger lift than yesterday. i had strong sleep. 11pm-9:30am.
* lower back also beat from the 9x45s calf raise. skipped that for now. accessory lifts can take up to 3 days off.
Title: Re: Kingfush
Post by: Kingfish on July 30, 2013, 05:55:49 pm
Tue 11:30am
July 30, 2013

Full Squats - Paused
455 #53 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

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

Chins - Paused
Rest 2

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 4th straight day with the 455 and this was my strongest lift so far. so explosive, IMO i could have gotten 465 with the same strict pause. BW 204-206lb. slept 11:30pm-10:00am. getting all the sleep i can take til i start this long work week wed-sat night.
* calf raises with the 9x45s got to rep 18 til i had to shake it out for a few seconds so i can get full ROM again for the last 2 reps. really focus on keeping the low back planted and let all that weight go to the hips. i screwed it up a bit last time. my low back got strained a bit.
* if the 405 single is good, il go for another 455 tmrw and rest for 2-3 days while getting that sub 7hr sleep.
Title: Re: Kingfush
Post by: Kingfish on July 31, 2013, 05:04:42 pm
Wed 11:30am
July 31, 2013

Full Squats - Paused
455 #54 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
BW x20 Day 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* BW staying at 204-206lb. 455 becomes  a sub 2.3BW. 5th straight day and i'm overpowering this now by 15-20lbs. lifted it today smoothly and quietly. lots of sleep again 11:30pm-10:00am. will get another 2:00-5:30pm nap if this post workout lunch (steak+rice) does it thing - post meal coma.. ohyes.
*  BW204-208 little by little and the 455 slowly becomes not very heavy anymore. i don't think i can go for 495 anytime soon. if my sub 2.3BW daily repeatable paused rep max formula stays, i need to be at 214lb+ to single this 495 as daily top heavy set. too much eating and strength work. too much fat weight also for my 5'10-3/4" height. (yes. 1/4" short of 5'11). 
* skipped the calf raises. there is no perfect way to use that leg press loaded with 9x45s each side x20 reps and not get some tightness in the lowerback. annoying but not really affecting my squats. calfs are 17.25"

Title: Re: Kingfush
Post by: Dreyth on August 01, 2013, 01:27:54 pm
goddammit kingfush fix the title  :raging:
Title: Re: Kingfush
Post by: Kingfish on August 01, 2013, 09:45:21 pm
Thur 5:00pm
Aug 1, 2013

Full Squats - Paused
455 #55 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 6

Calf Raise - Leg Press - Paused
Rest 2

Chins - Paused
Rest 1

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 8:30am-12:30pm-2:00pm-4:00pm sleep. BW 206lb. steak/rice before bed. 6th straight day of 455x1. i'm recovering in between 455 days. im so strong right now.

goddammit kingfush fix the title

 :trollface:
Title: Re: Kingfush
Post by: seifullaah73 on August 02, 2013, 10:34:56 am
It was first kingfish as you can see on the address bar but changed to kingfush like they do with
pwned instead of owned.
 :lololol:
Title: Re: Kingfush
Post by: Kingfish on August 02, 2013, 09:34:47 pm
Fri 5:00pm
Aug 2, 2013

Full Squats - Paused
455 #56 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 7

Calf Raise - Leg Press - Paused
Rest 3

Chins - Paused
Rest 2

Dips - Paused
Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 8:30am-12:30pm-3:30pm sleep. BW 206lb. steak/rice before bed again. 7th straight day of 455x1. did not recover as good as yesterday. had 5-10lbs over the 455. still a silent lift but not as smooth/explosive as the other days. if i get the same amount of sleep as yesterday (sub 8hrs), the 455 tmrw will not be comfortable.
Title: Re: Kingfush
Post by: Kingfish on August 04, 2013, 12:12:14 am
Sat 5:00pm
Aug 3, 2013

Full Squats - Paused
455 #56 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1Rest 1

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

Chins - Paused
Rest 3

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* got decent 8:30am-2:30pm-4:00pm sleep. did not feel very tired from the 3rd work night. rest day 1 after 7 straight days of 455s.
Title: Re: Kingfush
Post by: Kingfish on August 04, 2013, 08:56:57 pm
Sun 2:00pm
Aug 4, 2013

Full Squats - Paused
455 #56 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 2

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 4

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 X20 Day 1

* 4th work night. tired from the schedule. got 7+hr sleep but did not feel awake. would have been a lot stronger if i take another 2-3hr nap but i need to get some good night time sleep later to really recover. i prefer not to wake up at 2am later because i'm already full of sleep. went and did a light workout early afternoon.
* back to the 455s this monday. BW 204-206. will give myself another 2-3 weeks until end of aug to hit the dry BW206-208 and lift the 475.
* how to judge how much you overpowered a weight? - trial and error. lots of it.
Title: Re: Kingfush
Post by: Kingfish on August 05, 2013, 08:59:09 pm
Mon 3:00pm
Aug 5, 2013

Full Squats - Paused
455 #57 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 2

Chins - Paused
BW x20 Day 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* got some really good sleep to comeback from the 4 sleep deprived work nights. 11pm-5am-9am-11am. BW staying for the 2nd week now at ~206lb.
* 2 rest days topping at 425x1. the 405 today felt so easy. did not bother putting the pins on the 455 so that i have one less thing to  think about - centering myself perfectly so i don't tap the pins on the way down.
* took a vid to see if i overpower this 455 by 15-20lbs. could be 475 strong already. il take my time. i gave myself until end of aug.

455 #57
http://www.youtube.com/watch?v=K-Fw2PvjadU
Title: Re: Kingfush
Post by: seifullaah73 on August 05, 2013, 09:29:52 pm
Killing it with the squats as always!
 :ibsquatting:

can't wait to see the 475lb squat, you can lift that no problem
since you are becoming well comfortable with 455lb and with as a pause at the bottom as well.
good job

Title: Re: Kingfush
Post by: LBSS on August 05, 2013, 10:34:43 pm
(http://4.bp.blogspot.com/--gAROr2RwTg/TZbLrkczz0I/AAAAAAAAAAM/Q1b76dTg1xU/s1600/youremyheropatriotic.gif)
Title: Re: Kingfush
Post by: Dreyth on August 06, 2013, 12:38:19 am
Are you aiming for a 475 paused squat or regular squat?
Title: Re: Kingfush
Post by: Raptor on August 06, 2013, 03:54:17 am
No safety pins in the rack? Kinda... kinda dangerous.
Title: Re: Kingfush
Post by: Kingfish on August 06, 2013, 05:03:24 pm
Tue 11:30am
Aug 6, 2013

Full Squats - Paused
455 #58 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

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

Chins / Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* not as strong as yesterday on the 455 but was still able to lift it silently. took another vid to compare.
* i had 15-20lbs over 455 yesterday. i barely had 10lbs over it today. if this was yesterday top set, this is how a 465 would have looked like.
* using MSmoviemaker, pause at bottom is ~ 0.2-0.27sec
* the 475 daily top set goal is also a paused rep

455 #58
http://www.youtube.com/watch?v=EfLIuROUGV8
Title: Re: Kingfush
Post by: seifullaah73 on August 06, 2013, 09:45:42 pm
No safety pins in the rack? Kinda... kinda dangerous.

You and your minor safety issues
Title: Re: Kingfush
Post by: Kingfish on August 07, 2013, 08:44:40 pm
Wed 3:00pm
Aug 7, 2013

Full Squats - Paused
455 #59 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 | x40

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* stronger today than yesterday. got a 1am-5am-8am-11:30am-1:30pm sleep. whey protein shakes at 8am then back to sleep. thought about lifting at 11:30am but with almost 500g caffeine, its hard to get a 2hr+ afternoon nap afterwards. decided to just take another 2hr sleep and lift in the early afternoon.
* recovered from yesterdays 455. today was more explosive. this is 10x455 singles in 12 days.  i'm so confident with this weight right now. if i get my 6+2.5hr sleep tmrw even after the 13hr night work, il go for it again. this is a 3day wed-fri work week. should be easy.
Title: Re: Kingfush
Post by: LBSS on August 08, 2013, 09:55:41 am
surely you mean 500mg caffeine  :uhcomeon:
Title: Re: Kingfush
Post by: Kingfish on August 08, 2013, 09:42:52 pm
Thur 4:00pm
Aug 8, 2013

Full Squats - Paused
455 #60 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

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

Chins | Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 455x1 - silent lift but another crawl at the 1/4 depth up. probably rest at 425x1 tmrw if i don't get a lot of sleep. todays 8:30-1:30-4pm sleep is alright. will not recover if i get the same tmrw.
* caffeine in mgs. 100-150mg from either neurocore or c4, or just straight black coffee.. tried ds craze before. probably contains banned ingredients. makes you too happy. lol
Title: Re: Kingfush
Post by: Kingfish on August 09, 2013, 09:34:16 pm
Fri 4:30pm
Aug 9, 2013

Full Squats - Paused
455 #60 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BW x40

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 8:30am-1:30pm-4:00pm sleep. not enough to recover. 425x1 was a good weight for today. not too heavy to be a grind.  dips made it to straight rep 22 then clusters of 2-4-6 reps to get to 40 total. i get straight to 30 paused dips on a strong day (vertical torso for triceps / less chest). i don't get any soreness even with a 40rep volume.

Title: Re: Kingfush
Post by: Kingfish on August 10, 2013, 09:57:55 pm
Sat 4:30pm
Aug 10, 2013

Full Squats - Paused
455 #61 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
BW x20 | Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 8am-1pm-4pm sleep. 455#61. BW206 for almost 3 weeks now.
Title: Re: Kingfush
Post by: Kingfish on August 11, 2013, 09:43:10 pm
Sun 5:00pm
Aug 11, 2013

Full Squats - Paused
455 #62 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
BW x20 Day 2 | Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 1:30am-4:30am, 11:30am-3:30pm sleep. drove down to socal and staying here for a few days. lifted at santa monica 24hr supersport. equipment looks the same as the one in seattle. don't like these bulky equipment but it works. the 455 was heavy today. did not get a silent lift. grind at the 1/4 up. strong BW at 206 but did not get enough sleep, and the driving fatigued me a bit.
* im so strong right now at this weight. 13th 455 in 16 days. will keep this 455 going until last week of this month. il take a planned deloading and go for 455+. plan for now.
Title: Re: Kingfush
Post by: Kingfish on August 13, 2013, 01:55:33 am
Mon 3:30pm
Aug 12, 2013

Full Squats - Paused
455 #63 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3 (14/17)

Calf Raise - Leg Press - Paused
9x45s x20

Chins | Dips - Paused
BW x20 Day 3 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* 11:30pm-5:30am,9:30am-12:30pm sleep. 455x1 like routine. 14th in 17 days.
Title: Re: Kingfush
Post by: Kingfish on August 13, 2013, 07:55:35 pm
Tue 3:00pm
Aug 13, 2013

Full Squats - Paused
455 #63 (14/18)| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

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

Chins | Dips - Paused
Rest 1 | Rest 4

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 6hr drive back to SF from Santa Monica. got lots of sleep 10hr+ but still fatigued from the drive. 425x1 was enough for today. got some happy stress doing some spirited driving on the mountain pass road. chased a miata in my SLK320 6speed on the double lane pacheco pass road. asian dude got more balls taking corners but stayed close enough and left him on the climbs.
Title: Re: Kingfush
Post by: LBSS on August 14, 2013, 03:36:13 pm
seems you drive an expensive car. perhaps i should consider a career change to working odd hours in biotech.
Title: Re: Kingfush
Post by: Kingfish on August 14, 2013, 06:20:12 pm
Wed 1:00pm
Aug 14, 2013

Full Squats - Paused
455 #64 (15/19)| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BW x30

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* got another 10+hr sleep but was not as strong as i thought. fatigue from the Socal road trip still there. 455x1 was a silent lift but slowed more than usual on the sticking point. not very strong coming from a rest day. another 10+hr sleep tonight and i shall be back on my routine again.
* this is a 4-night wed-sat work week. will only work sat night. need some time off to really get myself de-stressed.

seems you drive an expensive car. perhaps i should consider a career change to working odd hours in biotech.


bought cars used. i do my own maintenance. oil change suction tool is a lifesaver. been working for 10+years now for the same company right after i completed my B.S. degree. pharmaceutical manufacturing is cool.  just don't get canned for wasting $1M+ on a single stupid mistake.

if you are serious getting into the biotech business.. so many positions opened lately.  ;D
http://www.gene.com/careers/find-a-job




Title: Re: Kingfush
Post by: Kingfish on August 15, 2013, 05:23:27 pm
Thur 11:30am
Aug 15, 2013

Full Squats - Paused
455 #65 (16/20)| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
BW x20 Day 1 | Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 10hr+ sleep. very strong today. got the 405 easily. did not even bother putting the pins on the 455. i thought about putting the pins and loading 465lb (210kg). il stick to the plan and wait for my BW to improve to 206-208s.
* the 455 felt very easy and light until i take that .25sec pause at the bottom. before the pause - i can rep this at least 2-3 times. after the pause - shit just got real. lol.
Title: Re: Kingfush
Post by: Kingfish on August 16, 2013, 04:55:28 pm
Fri 11:30am
Aug 16, 2013

Full Squats - Paused
455 #66 (17/21 on/off 7-2,4-1,3-1,3-0 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
BW x20 Day 2 | BW x30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 3rd week of consistent 455s. straight days - rests: 7-2, 4-1, 3-1, 3-0.
* 10+hr sleep again today with no night shift schedule stress. todays 455 got loud. got it up without straining my back but it was not comfortable. i will have another chance of full sleep and recovery until tmrw nights 7pm-8am work. i might go for 455 again only if the 405 is very strong. will minimize near-max efforts like this. not healthy in the long run.
* cut down reps on the dips form 40 to 30. chest getting too big. triceps can get as big as they want. torso as vertical as possible on dips.
* leg press calf raise can wait also. that thing will almost always give me that crushed lowerback feeling. makes it uncomfortable to sleep and get out of bed. makes lower erectors stiff but not disfunctional. just feels tight until i get some blood going in there.
Title: Re: Kingfush
Post by: Kingfish on August 17, 2013, 05:58:27 pm
Sat 11:30am
Aug 17, 2013

Full Squats - Paused
455 #67 18/22 on-off 7-2,4-1,3-1,4-0 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

Calf Raise - Leg Press - Paused
Rest 4

Chins | Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 405 was stronger than yesterday but the 455 felt just as annoyingly heavy. good thing that i'm working tonight. forced deload to 425x1 if i don' get my 10+hr sleep. BW still staying at 206lb.
* cable rows maintenance at x20 reps getting to x16-18 straight paused reps before my grip gives out. shake hands for a few seconds and get the remaining reps.
Title: Re: Kingfush
Post by: Kingfish on August 18, 2013, 09:38:23 pm
Sun 3:30pm
Aug 18, 2013

Full Squats - Paused
455 #67 18/23 on-off 7-2,4-1,3-1,4-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

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

Chins | Dips - Paused
Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 6hr sleep. did not feel very tired but did not even bother taking more black coffee to feel more awake. 405 was noticeably slower. 425 top set was good for today. not too heavy to be a grind but still within the 455. 
Title: Re: Kingfush
Post by: Kingfish on August 19, 2013, 07:27:30 pm
Mon 2:30pm
Aug 19, 2013

Full Squats - Paused
455 #68 19/24 on-off 7-2,4-1,3-1,4-1,1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 10hr+sleep. got a little worried because something in my lower right knee felt strained. got it from the calf raise leg press. wanted to make sure that i really put the weight of the sled to my hips. might have overdone spreading my quads and probably did not lock my knees firmly. it was irritating to bend my right knee at night because something in the lower right area is tight. my lowerback did not feel crushed but id prefer that strain over this knee thing.
*  pins where already on the cage so i did not bother removing them on 315 just to make sure in case i collapse my right knee. did not feel that tightness anywhere in the walkout and on the rep. got another good 405 and a silent 455. a routine lift coming from a rest day and with 10hr+ sleep. skipped the dips. i'm looking to big doing those.
Title: Re: Kingfush
Post by: Kingfish on August 20, 2013, 07:08:40 pm
Tue 11:30am
Aug 20, 2013

Full Squats - Paused
455 #69 20/25 on-off 7-2,4-1,3-1,4-1,2 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
Rest 1 | Rest 4

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 10hr+sleep. no more strain on the right lower knee area. was expecting to be very strong today but the 455 felt very heavy. slowed down too much on the 1/4" up. had to exhale loudly. i would like to get another 455 tmrw before i take a much needed 2-3 deload days of 425 max. sleep 10hr+ tonight and then another 6hr tmrw morning to prepare for the work nights. 3 days only this week, wed-fri.
 
Title: Re: Kingfush
Post by: Kingfish on August 21, 2013, 05:48:19 pm
Wed 12:30pm
Aug 21, 2013

Full Squats - Paused
455 #70 21/26 on-off 7-2,4-1,3-1,4-1,3 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

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

Chins | Dips - Paused
BW x20 Day 1 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 10hr+sleep. was surprised to be very strong today coming from a weak 455 yesterday. 405 went up so easily. could have left the pins out on the 455 (to not think about tapping them). silent and smooth 455.
* strong also on everything else. skipped the dips again.
Title: Re: Kingfush
Post by: Raptor on August 21, 2013, 07:03:42 pm
Hey Kingfish,

You were talking about the paused squat... I'm currently doing regular HIGH bar squats (without a pause) and kinda suck terribly at them.

If you were me would you go with an even lower weight and do them paused, continue doing them the way I do them, or switch to a low bar squat?
Title: Re: Kingfush
Post by: Kingfish on August 22, 2013, 09:37:11 pm
Thur 3:30pm
Aug 22, 2013

Full Squats - Paused
455 #70 21/27 on-off 7-2,4-1,3-1,4-1,3-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 1 | Rest 6

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* <8hr sleep. did not feel very tired but did not get a very strong 405. 425 was good for today. i had 7 straight dasy with 455 a little over 3 weeks ago. i got that because i was still able to get an 8hr+ sleep in even in  my work nights. that extra 3-4hr sleep on top of the 6hr does so many good things.
Title: Re: Kingfush
Post by: Kingfish on August 23, 2013, 09:48:28 pm
Fri 4:30pm
Aug 23, 2013

Full Squats - Paused
455 #71 22/28 on-off 7-2,4-1,3-1,4-1,3-1,1- | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

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

Chins | Dips - Paused
Rest 2 | BW x30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* ~7hr sleep, 5 then another 2 after i  woke up for some protein shake. 405 was easy and got a silent 455.  i was weak yesterday even with about the same amount of sub 10hr sleep because the gaps between the sleep is too big. i was already up at tuesday noon and was only able to sleep again wed 8:30am. that is a lot of fatigue.
Title: Re: Kingfush
Post by: Kingfish on August 24, 2013, 10:43:55 pm
Sat 4:00pm
Aug 24, 2013

Full Squats - Paused
455 #71 22/29 on-off 7-2,4-1,3-1,4-1,3-1,1-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 3 | Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* <8hr sleep again. did not feel very strong. topped at 425. will get the 455 tmrw. il have all the time now to catch up on sleep.
Title: Re: Kingfush
Post by: Kingfish on August 25, 2013, 04:39:13 pm
Sun 11:00am
Aug 25, 2013

Full Squats - Paused
455 #72 23/30 on-off 7-2,4-1,3-1,4-1,3-1,1-1,1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

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

Chins | Dips - Paused
BW x20 Day 1 | Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* got ~8ish hour sleep. slept at daytime saturday also. i was already up and awake at 5hrs but managed to get another 3 after eating. would probably get tmrws 455 again to top off a monthly 455 count.. 24 singles in 31 days with 7 rest days. if i was doing this lifting as a full time job, its possible that i can get this everyday daily.
* BW 206-208. i will stop here now and maintain weight / improve composition. i'm only going to get fatter and fatter with more caloric excess. BF measured with caliper at ~15.7 to 17.5%. that is right smack at the center of ideal (lean-ideal-average-overfat). i don't feel fat but definitely not as lean when i was 190ish.
* i will continue with the 455s until end of aug.  do some sort of planned deloads on sept and rep the 475 even without a strict pause at first. il start planning on leaning out to ~ 10-12%BF by end of sept. i find it very easy to drop weight anyway. if i miss 1 meal (out of the 2 per day) and have a non-strong comeback meal, il easily drop some weight.. low-mid 190s is a good mark. i lowered my caffeine intake also to help me go improve from 204lbs. i was stuck for weeks at 202-206lb. i am not maintaining the 206-208lb BW by appetite. i have to force feed myself. sucks.
Title: Re: Kingfush
Post by: Kingfish on August 26, 2013, 06:56:26 pm
Mon 2:00pm
Aug 26, 2013

Full Squats - Paused
455 #73 24/31 on-off 7-2,4-1,3-1,4-1,3-1,1-1,2 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

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

Chins | Dips - Paused
Rest 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* another routine 455 after getting 10hr+sleep, strong diet/BW and not much stress. it was a silent lift without a grind but still slowed down halfway up like any 95%RM+ weight does.
* having gone thru 70+ singles of this 455 and also getting these 24reps in a month - one simple thing i can say before i go heavier: i make or miss a 455 rep purely due to the amount of initial power i can put on the bar after the pause. with my squat style, it will most likely be coming from the quads and glutes while everything else just do their best to not leak that power.  if i fail midway because it appears that my back collapsed, it is not my back. it is simply due to not having enough power out of the hole to unfold everything fast enough. if the back is not unfolded fast enough, that 455 is not forgiving and will just go back down. 
* getting stronger out of that pause will only come from adding more muscle mass at this point. the paused rep makes it very simple. at 206-208BW, just like i predicted - 455 becomes ~2.2BW. something i can do routinely without burning out or getting  broken.
* problem i have now is how to increase lean mass without getting very fat. 475lb becomes 2.2BW at ~ 216lbs. i will not be doing routine 215kg paused squats anytime soon.
down the line, a 495lb (225kg) squat is ~ 2.2BW at 225lbs. with steaks and eggs, probably at least a year for the 475..
* in terms of my explosiveness / vertical jump, its just a matter of finding time to add volumes of the SVJ skill work. the time to produce so much force quickly at that disadvantaged position on the hole is pretty much a good neural training anyway in dishing out so much in so little time.


 
Title: Re: Kingfush
Post by: Kingfish on August 27, 2013, 05:08:09 pm
Tue 11:30am
Aug 27, 2013

Full Squats - Paused
455 #74 25/32 on-off 7-2,4-1,3-1,4-1,3-1,1-1,3 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | Rest 4

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* did not do good on the sleep. >8hr. there was some guy water spraying the condo for painting prep. i still know that il get the 455 today because i still got 6.5hr with some 10hr+ the previous day. if get the same sleep again today,  tmrw is going to be at least -30lb strong. will make sure i recover from this specially on my non-work day. i should be fine. todays 455 got loud a little bit but was still ok.
* im doing stricter pauses on the cable rows. i get a lot stronger if i twist my torso a little to really give the rhomboids good leverage when starting the pull.   
Title: Re: Kingfush
Post by: Kingfish on August 29, 2013, 02:30:06 am
Wed 11:30am
Aug 28, 2013

Full Squats - Paused
455 #75 26/33 on-off 7-2,4-1,3-1,4-1,3-1,1-1,4 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BW x20 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* wed-sat night work starts today. got a routine 455. 8hr+ but still alright. might not be enough to carryover to tmrw. i will most likely be tired after staying awake from 10am tue and sleeping sub 8hrs the following day wed at 8:30am. thats ~ 22hours of no naps. sucks. i was able to get 7 straight days of 455 thru the work nights because i was able to force an 8:00am-5:30pm sleep. hope i can do that later.
* calf raise leg press now at 10x45 plates each side. still got to rep 14 with strict pauses and full ROM. got the remaining 6 after a few seconds of shaking it up. i know to move up the weight when i can maintain the full ROM with pauses at ~ rep 16+. 
Title: Re: Kingfush
Post by: Kingfish on August 29, 2013, 09:22:43 pm
Thur 3:30am
Aug 29, 2013

Full Squats - Paused
455 #75 27/34 on-off 7-2,4-1,3-1,4-1,3-1,1-1,5 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest1 | BW x30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* BW 206-210lb after some serious beef/shrimp+pork burrito last night. ~ 7hr sleep after being awake for almost 19+hr. i was not really expecting much going to the gym but after that 405 just got up strong again, i can't complain. did another routine 455.
Title: Re: Kingfush
Post by: Kingfish on August 30, 2013, 08:43:15 pm
Fri 3:30pm
Aug 30, 2013

Full Squats - Paused
455 #76 28/35 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 6

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
Rest 2 | Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* BW206-210lb. ~6hr sleep. not expecting much again coming to the gym. i guess this 208ish BW is taking over the lack of good sleep. 6th straight day of 455. cool.
* 2 years of daily squats started Aug 30, 2011.. and still going
Title: Re: Kingfush
Post by: Kingfish on August 31, 2013, 09:23:10 pm
Sat 3:30pm
Aug 31, 2013

Full Squats - Paused
455 #76 28/36 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x0  :wowthatwasnutswtf:
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
Rest 3 | Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* i messed up. i was too lazy to force feed myself this morning. took whey protein shakes instead. also got ~6.5hr sleep. the 405 was still fast enough to go for the 455. i was short only a few pounds to make it pass the sticking point. could have tied my 7-Day 455 PR but got overconfident and did not eat well. i could have made it even with the incomplete sleep. i just can't do those two things together..poor sleep and diet. did the 425 after with no problems. my last solid food dinner was at 12midnight and did my workout ~ 15hr fasted. i was still very close on making the rep.
* i got so frustrated that i really thought about taking some time off on my 4th night of work to sleep ~ 4pm-10pm after this double turkey dinner and get that 455 rep today. relax. il just count it to experience.. again.
* i will get the 455 tmrw. i know how to move this weight. i just have to make sure i don't go stupid like today. went to costco for two orders of baked turkey. i still don't have that strong appetite to eat but was able to finish both + a protein shake.
Title: Re: Kingfush
Post by: Kingfish on September 01, 2013, 06:42:10 pm
Sun 12:30pm
Sept 1, 2013

Full Squats - Paused
455 #76 28/37 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-2 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 2

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BWx20 Day 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 5

* 7hr sleep. not enough to recover from the long 4-day work week.  cannot force another 2hr nap because i was already in my 2nd set after waking up at 5hrs. on a good no-stress day, i can do 7-8hr straight before a quick break for protein shakes or a meal, then go on for another 2hr.
* 405 was not very explosive. 425 was harder today even if i did the 425 yesterday following a failed 455. will recover now and lift better tmrw lunch time.
* a couple of more weeks letting this 206-210BW settle in. il go for something else. my 2013 log is just about getting BW up while maintaining a 2.2-2.3BW squat ratio. consistent but takes time.
Title: Re: Kingfush
Post by: Leonel on September 02, 2013, 01:56:52 am
Just wondering, at a height of 5'10'' and a bodyweight of 210lbs, where are your bf levels at? Because if your bodyfat is >10% I think this is pretty much within the boundaries of lean body mass you maximally can accumulate (genetically) or am I mistaken here?
Title: Re: Kingfush
Post by: LBSS on September 02, 2013, 02:28:32 am
Just wondering, at a height of 5'10'' and a bodyweight of 210lbs, where are your bf levels at? Because if your bodyfat is >10% I think this is pretty much within the boundaries of lean body mass you maximally can accumulate (genetically) or am I mistaken here?

it's earlier ON THIS PAGE.
Title: Re: Kingfush
Post by: Leonel on September 02, 2013, 03:58:31 am
got it thanks :) ... always loving the tollerance/patience in your posts  :lololol:
Title: Re: Kingfush
Post by: Kingfish on September 02, 2013, 10:07:58 pm
Mon 12:30pm
Sept 2, 2013

Full Squats - Paused
455 #77 29/38 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-2,1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
10x45s x20 Day 2

Chins | Dips - Paused
Rest 1 | Rest 4

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 9hr sleep. BW 206-208lb. 455x1 went up smoothly ~ 15lbs over it. i will use 465lb tmrw and take a vid. it might be a better idea to keep top singles to 425s even on strong days and after rest 2, use 475. only thing is, if i dont get the 475, i used up 3 good days for that. il rather do it slowly but surely.. 465 first and il see where it goes.
* after 5 skipped days of cable rows, i was able to go straight to 20 paused reps without much trouble. i usually reset at rep 16 to shake off my weakened grip.
* calves found a way to get stronger again. been doing 10x45s each side and its starting to feel doable to go straight to rep 16. usually reset at rep 12-14.
 
Title: Re: Kingfush
Post by: Dreyth on September 03, 2013, 01:25:56 am
Any hamstring work? When's the last time you did some?
Title: Re: Kingfush
Post by: Kingfish on September 03, 2013, 05:22:56 pm
Tue 12:30pm
Sept 3, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 9hr sleep. BW 206-210lb. 465x1 went up convincingly. i would have had a grinding 470-475. thought about putting 475 after i had so much power over the 405. would have been nicer but still good knowing that this 465 is still not exponentially heavier than 455 on my strong day. i can get this 465 again tmrw.  8hr+ sleep with strong diet again.

210KG 465x1 Day BW206-210
http://www.youtube.com/watch?v=OFQFOq5BkFs

Any hamstring work? When's the last time you did some?

BW GHRs at home. high rep ~10-20. never really did them lately. tires my calves. its uncomfortable to have tired calves when doing calf raises with so much weight.
Title: Re: Kingfush
Post by: seifullaah73 on September 03, 2013, 05:44:52 pm
Just beautiful man, that looks really good.
 :ibsquatting:

great job, i know you can do 475.
 :headbang:
Title: Re: Kingfush
Post by: Kingfish on September 04, 2013, 05:41:31 pm
Wed 12:30pm
Sept 4, 2013

Full Squats - Paused
470 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
470 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
Rest 1 | Rest 6

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 11hr sleep in clusters of 5-4-2. preparing for my 3day wed-fri work nights starting later. would be really good if i can still force another 2hr nap later. got strong sleep and diet. i recovered nicely from the 465 yesterday as i powered thru the 405 easily.
* used 470x1 today and got it too from a complete pause but it took a lot out of me. 465 is a good daily repeatable for now. i can't lift this 470 again tmrw even if i get my usual strong sleep and diet. too early. need to stabilize my weight at 208ish. im still 206empty. will probably go for another 24+ singles of 465.
* planned on doing the calf raises and dips but lost interest in anything after the squat. can't fatigue myself too much because my next sleep might not be until 8:30am tmrw.
 

213.6kg 470x1 Day 1
http://www.youtube.com/watch?v=ZgZMtYm1seo

the bar turning me to a spring after i overdid the top portion of the lift again. (i usually slow down but i feel like bending the bar today)
http://www.youtube.com/watch?v=OK24if_JASw
Title: Re: Kingfush
Post by: Leonel on September 04, 2013, 06:17:23 pm
Damn the rounding of your lowerback and upperback as you push up the weight looks really unhealthy man! Or is this just me? ^^
Title: Re: Kingfush
Post by: seifullaah73 on September 04, 2013, 06:36:20 pm
 :o An even heavier weight.  :goodjobbro:
Man that looked tough and painful from your expression at the top, but form still looking good.

its a good idea to do 465 repeats, you don't want to have to go through that grinding all the time, when you can do something less and a bit more comfortable to help you adapt to 470.

good job man
keep it up.
Title: Re: Kingfush
Post by: LoopieMclooperson on September 05, 2013, 12:21:43 am
Nucking futs.  :goodjobbro:
Title: Re: Kingfush
Post by: Leonel on September 05, 2013, 05:42:16 am
Yeah the lift is very impressive but when you look at his back this is definitely not what I call "good form". Still, very strong lift!  :strong:
Title: Re: Kingfush
Post by: Raptor on September 05, 2013, 06:30:21 am
I'd try a lifting belt at this point and see what happens.
Title: Re: Kingfush
Post by: Kingfish on September 05, 2013, 09:42:38 pm
Thur 4:30pm
Sept 5, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 7

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 5+2 hr sleep. 405 was alright. went back to 455 to recover some more from the 470 yesterday.

Damn the rounding of your lowerback and upperback as you push up the weight looks really unhealthy man! Or is this just me? ^^

its the mid-upperback that collapses. nothing feels strained or broken. i did the 455 today coming from that "definitely not a good form" rep. using 95+%RM on a paused rep makes the weight very unforgiving on form errors. if i had my lowerback rounded, id get pinned first before i start to really break something. no way a weight like this would go up with a rounded lower back.

Title: Re: Kingfush
Post by: Leonel on September 06, 2013, 09:51:47 am
Still.. is it healthy/unproblematic over the long run when your upperback collapses that much? I don't know, but I hardly doubt it... Again I have a lot of respect for that achievement so I'm just trying to help here.
Title: Re: Kingfush
Post by: LBSS on September 06, 2013, 11:57:33 am
Still.. is it healthy/unproblematic over the long run when your upperback collapses that much? I don't know, but I hardly doubt it... Again I have a lot of respect for that achievement so I'm just trying to help here.

it doesn't collapse, you are seeing things.
Title: Re: Kingfush
Post by: Kingfish on September 06, 2013, 10:14:09 pm
Fri 4:30pm
Sept 6, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 2 | Rest 8

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* 4+2 hr sleep. BW206-208lb. the 455 felt like a routine warmup weight. happy to maintain this 206+BW lately. i did this 455 on my 5th straight heavy day with a weak 6hr sleep. i will force an 8hr+ sleep tmrw to catch up for the last 2-3 days.

Still.. is it healthy/unproblematic over the long run when your upperback collapses that much? I don't know, but I hardly doubt it... Again I have a lot of respect for that achievement so I'm just trying to help here.

relax. if i tried another max rep the day following a grinding lift, i will miss the lift and will add a lot of unnecessary fatigue. i've done this before and learned from the experience. slow and consistent keeps me not broken.

 
Title: Re: Kingfush
Post by: Kingfish on September 07, 2013, 06:42:30 pm
Sat 12:30pm
Sept 7, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
425 x1 Rest 1 | on-off: 5-1,

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
Rest 1 | Rest 9

Cable Rows - Standing One Arm - Paused Reps
Rest 5

* 3+3.5 hr sleep. 3rd straight day of sub 8hr sleep. 405 was not smooth. topped at 425. this would have been my 6th straight heavy day. thought about forcing a midday-afternoon 3-5hr sleep before lifting today but that will mess up my sleep pattern for the rest of my non-work days. if i did another 1-4pm sleep today, id most likely get the 455 but id be awake all night. deload day is good.
 
Title: Re: Kingfush
Post by: Kingfish on September 08, 2013, 05:30:42 pm
Sun 12:30pm
Sept 8, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x0  :wowthatwasnutswtf:
425 x1 Rest 2 | on-off: 5-2,

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BWx30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 6

* 5+3.5 hr sleep. BW208. was pretty sure id get an easy 455 today. i underestimated the fatigue on my lower quads supporting volumes of  10x45s leg press calf raises. i was  doing 1-2 rest days only on the calf raises even though i started using the 10plates recently. the 405 was smooth but something did not feel right in my VMO area. good idea to put the pins before the 455.
* i did not even fatigue my mid-upper back on the 455x1 because my legs where not even strong enough to get me to the sticking point. i usually come back very strong after 2 days rest. if my legs are still tired tmrw, it will be my first 3-day rest in a long time.
 
Title: Re: Kingfush
Post by: LBSS on September 09, 2013, 04:00:32 pm
pansy.
Title: Re: Kingfush
Post by: Kingfish on September 09, 2013, 09:49:39 pm
Mon 3:00pm
Sept 9, 2013

Full Squats - Paused
455 #80 | 465 #1 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #80 Day 1 | on-off: 5-2,1-

Calf Raise - Leg Press - Paused
Rest 2 of 4

Chins | Dips - Paused
BW x20 Day 1 | Rest 1 of 4

Cable Rows - Standing One Arm - Paused Reps
Rest 7 of 7

* 3+3+2.5 hr sleep. not a very good sleep because it was a warm. felt recovered but still had some doubts because the lower quad area still has some tightness. 405 went up smoothly but not fast/effortless enough for me to use 465 again. 455#80 went up routinely.
* will get better sleep and diet today. might go for 465#2 tmrw if all works out. BW 206-208 again. need to drink some more. too hot in here.

Title: Re: Kingfush
Post by: adarqui on September 10, 2013, 01:34:33 am
213.6kg 470x1 Day 1
http://www.youtube.com/watch?v=ZgZMtYm1seo

the bar turning me to a spring after i overdid the top portion of the lift again. (i usually slow down but i feel like bending the bar today)
http://www.youtube.com/watch?v=OK24if_JASw

nasty
Title: Re: Kingfush
Post by: Kingfish on September 10, 2013, 05:22:48 pm
Tue 12:30pm
Sept 10, 2013

Full Squats - Paused
455 #80 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 #2 Day 2 | on-off: 5-2,2-

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-3,

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 1  | Rest 2  | on-off: 1-, 1-1,1-2

* 6 + 3.5 hr sleep. BW getting back up close to 208lb again after that setback with the calf raise/leg press fatigue. overexertion wrecks my diet too. i find it harder to force feed myself. it would have been a lot easier with sweets/cakes but i only carb up on rice.
* 405 was effortless but the 465#2 was not as easy like the first time i did it. if i don't see much improvement on the 405 tmrw, i might need to go back to 455.
* changed my log a bit to prioritize the rest days too on other things. on-off tracks how much consecutive days or rest days on the exercise. 
Title: Re: Kingfush
Post by: Kingfish on September 11, 2013, 08:17:15 pm
Wed 12:30pm
Sept 11, 2013

Full Squats - Paused
455 #81 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #81 Day 3 | on-off: 5-2,3-0

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-4,

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 1  | Rest 3  | on-off: 1-1, 1-0,1-3

* 6+3 hr sleep. BW 208lb. easy 405 but not strong enough to go 465. not much problem with the 455. will keep BW in the 208-210s and not fatigue the legs with too much calf raises. il see if in the next few weeks if i can maintain a daily 465.
* i might be too fatigued tmrw after work to get a 4th straight heavy day. did not get 10+hr sleep today.   
Title: Re: Kingfush
Post by: Kingfish on September 12, 2013, 09:58:22 pm
Thur 4:30pm
Sept 12, 2013

Full Squats - Paused
455 #82 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #82 Day 4 | on-off: 5-2,4-0

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-5,

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 2  | Rest 4  | on-off: 1-1, 2-0,1-4

* 5+2 hr sleep - not bad of a work night. still  keeping BW208. 455 did not fatigue me much. will get it again tmrw if i get another ~7hr+ sleep and strong diet.
Title: Re: Kingfush
Post by: Kingfish on September 13, 2013, 09:31:33 pm
Fri 4:30pm
Sept 13, 2013

Full Squats - Paused
455 #83 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #83 Day 5 | on-off: 5-2,5-0

Calf Raise - Leg Press - Paused
Rest 6 | on-off: 1-6,

Cable Rows or Chins | Dips - Paused
Rest 2  or  Rest 1  | Rest 5  | on-off: 1-2, 2-1,1-5

* 6+1 hr sleep.  BW208. 455 heavier than yesterday but still got up silently. i need an 8hr+ sleep now to be strong again tmrw. 2 straight days of weak sleep.
Title: Re: Kingfush
Post by: Kingfish on September 14, 2013, 09:38:11 pm
Sat 4:30pm
Sept 14, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #84 Day 6 | on-off: 5-2,6-0  :strong:

Calf Raise - Leg Press - Paused
Rest 7 | on-off: 1-7,

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 6  | on-off: 1-0, 2-2,1-6

* 5.5+2 hr sleep.  BW208. another sub 8hr+ sleep but still got a fast 405. 455 day 6 was heavy like yesterday but it still got up again.. silently.
Title: Re: Kingfush
Post by: Kingfish on September 15, 2013, 09:46:41 pm
Sun 4:00pm
Sept 15, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 error  :uhhhfacepalm:
425 x1 Rest 1 | on-off: 5-2,6-1,

Calf Raise - Leg Press - Paused
10x45s x20 Day 1 | on-off: 1-7,1-0

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 3  | Bw x30 Day 1  | on-off: 1-1, 2-3,1-0

* 5.5 + 1.5 hr sleep. i usually go and lift on a sunday right after my first set of 5 hr sleep. decided to take another nap to tie my 7-day heavy top set PR. the 405 felt the same as the last 2-3 days. 455x1 would have gotten up but the pins (that i just put on) messed me up. i was centered but the bar rotated a little just enough to get the left 45 plate to tap it. i spent more time in the bottom waiting for the bar to stop shaking. i still got up to the sticking point but burned too much energy correcting the form error. the pins took the lift from me.

Title: Re: Kingfush
Post by: Kingfish on September 16, 2013, 07:51:42 pm
Mon 3:00pm
Sept 16, 2013

Full Squats - Paused
455 #85 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 1 | on-off: 5-2,6-1,1-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-7. 1-1

Cable Rows or Chins | Dips - Paused
Rest 2  or  BW x20 Day 1  | Rest 1  | on-off: 1-2. 1-0. 1-1

* slept late ~3am monday morning because that second set of sleep last sunday. not very happy to get 5 + 2 hr on a non-work night.  not really that much sleep deprived because i was also asleep sunday 8-3pm. 
* got a routine smooth 455. i had BW208 and a 2-set sleep. the leg press calf-raises added some soreness on the calves/lower quads. did not affect the squats. will keep these every ~ 4-5 days. 7 day rest is too long. i get DOMS from lack of use.
* 455 is a daily routine top heavy set just a long as i get these 2 things taken care off - sleep and diet. i stand at work for 8+hrs most of the time... does not fatigue me at all.
* i will give myself until end of this month to stabilize the 208-210BW.. 475 should move by then.

Title: Re: Kingfush
Post by: Kingfish on September 17, 2013, 06:33:26 pm
Tue 12:30pm
Sept 17, 2013

Full Squats - Paused
455 #86 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 2 | on-off: 5-2,6-1,2-0

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-7. 1-2

Cable Rows or Chins | Dips - Paused
Rest 3  or  Rest 1  | Rest 2  | on-off: 1-3. 1-1. 1-2

* BW208. 5+2.5 hr sleep. i guess i'm not very tired skipping most of the other exercise. 455 was easy. that 470 rep gave me good confidence with this weight now. can go 465 tmrw if all soreness on my lower leg from sundays' leg press-calf raise is mostly gone.
Title: Re: Kingfush
Post by: Kingfish on September 18, 2013, 07:10:39 pm
Wed 2:30pm
Sept 18, 2013

Full Squats - Paused
455 #86 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 3 | on-off: 5-2,6-1,3-0

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-7. 1-3

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 3  | on-off: 1-0. 1-2. 1-3

* BW209. 5.5+4.5 hr sleep. got oversleep headache a little. forced the 4.5hr to prepare for the 3-day worknight. costco breast nuggests moving my weight up slowly - 0.7carb to 1g protein ratio.
* did the 465#3 without the safety pins. il just make some noise like all the deadlifters there if i miss it. pins messed me up more than save me.

465#3
http://www.youtube.com/watch?v=1NL2yGuv9Bw

Title: Re: Kingfush
Post by: Raptor on September 18, 2013, 07:12:43 pm
Is this enough volume to allow you continued progress?
Title: Re: Kingfush
Post by: Kingfish on September 19, 2013, 09:13:57 pm
Thur 4:00pm
Sept 18, 2013

Full Squats - Paused
455 #87 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 4 | on-off: 5-2,6-1,4-0

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-7. 1-4

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 3  | BWx30 Day 1  | on-off: 1-1. 1-3. 1-0

* BW209. 4.5+2 hr sleep. 405 still felt alright even with this weak sleep. 455 was heavy today.
* question about the volume of training - the heavier you lift, the more important recovery/rest becomes.
Title: Re: Kingfush
Post by: Kingfish on September 20, 2013, 09:28:51 pm
Fri 4:30pm
Sept 20, 2013

Full Squats - Paused
455 #88 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5 | on-off: 5-2,6-1,5-0

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-7. 1-5

Cable Rows or Chins | Dips - Paused
Rest 2  or  BWx20 Day 1   | Rest 1  | on-off: 1-2. 1-0. 1-1

* BW209. 4.5+2 hr sleep. same sub 7hr sleep as yesterday but felt a lot stronger.  that big sleep gap from wed noon until thur 9am puts a lot of fatigue.
Title: Re: Kingfush
Post by: Kingfish on September 22, 2013, 02:06:14 am
Sat 5:00pm
Sept 21, 2013

Full Squats - Paused
455 #89 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 6 | on-off: 5-2,6-1,6-0

Calf Raise - Leg Press - Paused
Rest 6 | on-off: 1-7. 1-6

Cable Rows or Chins | Dips - Paused
Rest 3  or  Rest 1   | Rest 2  | on-off: 1-3. 1-1. 1-2

* BW209. 5+1.5 hr sleep. got 455. would have failed 465. time to catch up on sleep now.
Title: Re: Kingfush
Post by: Kingfish on September 22, 2013, 05:39:12 pm
Sun 1:00pm
Sept 22, 2013

Full Squats - Paused
455 #90 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 7 | on-off: 5-2,6-1,7-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-7. 1-6. 1-0

Cable Rows or Chins | Dips - Paused
Rest 4  or  Rest 2   | Rest 3  | on-off: 1-4. 1-2. 1-3

* BW209. 3+5 hr sleep. the 2nd set of sleep midday sunday got me awake already after 3hrs last night. got another 5hr after a heavish breakfast. ties PR for 7 straight heavy days. calf raises-leg press deloaded back to 9x45s each side. the 10x45s are tiring my lower quads fast.
Title: Re: Kingfush
Post by: Kingfish on September 23, 2013, 06:25:24 pm
Mon 12:30pm
Sept 23, 2013

Full Squats - Paused
455 #90 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 8 | on-off: 5-2. 6-1. 8-0  :strong:

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-7. 1-6. 1-1

Cable Rows or Chins | Dips - Paused
Rest 5  or  BW x20 Day 1   | Rest 4  | on-off: 1-5. 1-0. 1-4

* BW210. 8hr+ sleep. was expecting to move the 465 with a little less effort coming from  good sleep and diet. got it up silently but would have failed a 470 today. a good weight to get an 8-day PR.
* will track BW210 (#1 today) and see if i can hold this for 20+days.
Title: Re: Kingfush
Post by: Kingfish on September 24, 2013, 05:43:38 pm
Tue 12:30pm
Sept 24, 2013

Full Squats - Paused
455 #91 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 9 | on-off: 5-2. 6-1. 9-0  :strong:

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-7. 1-6. 1-2

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 1   | Rest 5  | on-off: 1-0. 1-1. 1-5

* BW210#2. 8hr+ sleep. 455 did not feel very heavy but i did not have a lot of energy even with so much sleep. i might be pushing this ~ 1:1 protein/carb diet. feels like a good time to bump up the carbs a bit by adding cups of rice.
* 4-day work week starts tmrw night. i have a good chance to maintain this heavy top set pace if i do my workout tmrw afternoon ~5:00pm and sleep that whole wed morning. this will minimize the time gap that i am awake.


 
Title: Re: Kingfush
Post by: Kingfish on September 25, 2013, 06:43:02 pm
Wed 2:00pm
Sept 24, 2013

Full Squats - Paused
455 #92 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 10 | on-off: 5-2. 6-1. 10-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-2. 1-0

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 2   | Rest 6  | on-off: 1-1. 1-2. 1-6

* BW210#3.  8hr+ sleep. 455 went up smoothly without much effort. 470 strong today.  so much sleep and a bit of a higher carb diet. planned to sleep most day time but was already up from my 3am-12pm sleep. also took a post workout nap yesterday at 4:30-6:30pm.  will relax in bed from 4:00pm-5:30pm and see if i can nap again.
* thought about going for a 21 straight heavy days.. might be too much. 14 might be a good number also. will limit top set to 455 during the sub 8hr work nights and see if i can get this going. did the calf raises within 2 day rest. taking too many days off puts some no-use DOMS. 
Title: Re: Kingfush
Post by: Kingfish on September 26, 2013, 08:42:47 pm
Thur 4:30pm
Sept 25, 2013

Full Squats - Paused
455 #93 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 11 | on-off: 5-2. 6-1. 11-0  :strong:

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-2. 1-1

Cable Rows or Chins | Dips - Paused
Rest 2  or  BW x20 Day 1   | Rest 7  | on-off: 1-2. 1-0. 1-7

* BW210#4.  7.5hr sleep. 455 was not as bad as i thought. not as strong as yesterday but might get it again tmrw even with a sub 8hr sleep.
Title: Re: Kingfush
Post by: Kingfish on September 27, 2013, 09:33:12 pm
Fri 4:30pm
Sept 27, 2013

Full Squats - Paused
455 #94 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 12 | on-off: 5-2. 6-1. 12-0  :strong:

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-2. 1-2

Cable Rows or Chins | Dips - Paused
Rest 3  or  Rest 1   | BW x30 Day 1  | on-off: 1-3. 1-1. 1-0

* BW210#5.  7.5hr sleep. 455 felt as heavy as yesterday which is a good thing. i'm usually weakest on friday. this 210BW is working. day 12 and still going.
Title: Re: Kingfush
Post by: Kingfish on September 28, 2013, 09:02:30 pm
Sat 4:30pm
Sept 28, 2013

Full Squats - Paused
455 #95 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 13 | on-off: 5-2. 6-1. 13-0  :strong:

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-2. 1-3

Cable Rows or Chins | Dips - Paused
Rest 4  or  BW x20 Day 1   | Rest 1  | on-off: 1-4. 1-0. 1-1

* BW210#6.  7.5hr sleep. 455 was not too bad. not 465 strong.
Title: Re: Kingfush
Post by: Kingfish on September 29, 2013, 05:18:18 pm
Sun 12:30pm
Sept 29, 2013

Full Squats - Paused
455 #96 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 14 | on-off: 5-2. 6-1. 14-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 | on-off: 1-2. 1-3. 1-0

Cable Rows or Chins | Dips - Paused
Rest 5  or  Rest 1  | Rest 2  | on-off: 1-5. 1-1. 1-2

* BW210#7. 7.5hr sleep. not 465 strong and the 455 felt heavier than yesterday. this is my weakest. the 14th straight heavy day put up a big fight. the hard part is over. time to recover sleep until wed.
* i want to do a forced deload and stop the heavy days at 14 but i don't want to waste all the good sleep il get on my non-work days. might end up going for the 16th day or go apeshit to 21.

Title: Re: Kingfush
Post by: Kingfish on September 30, 2013, 09:23:40 pm
Mon 12:00pm
Sept 30, 2013

Full Squats - Paused
455 #97 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 15 | on-off: 5-2. 6-1. 15-0  :strong:

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-2. 1-3. 1-1

Cable Rows or Chins | Dips - Paused
Rest 6  or  BW x20 Day 1  | Rest 3  | on-off: 1-6. 1-0. 1-3

* BW210#8. 8hr+sleep. got good sleep 455 was not very heavy. might go 465 tmrw.
Title: Re: Kingfush
Post by: Kingfish on October 01, 2013, 07:19:46 pm
Tue 2:00pm
Oct 1, 2013

Full Squats - Paused
455 #98 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 16 | on-off: 5-2. 6-1. 16 of 21  :strong:

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-2. 1-3. 1-2

Cable Rows or Chins - Paused
100 x20 Day 1  or  Rest 1  |  on-off: 1-0. 1-1

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 4  |  on-off: 1-0. 1-4

* BW210#9. 8hr+sleep. got good sleep again. 405 was easy enough to go 465 but felt like going for max straight days til sunday (#21). did a smooth 455. the hardest days are fri-sat-sun from a combination of accumulated sub 8hr sleep or the change of sleep pattern on sundays. this is a 3-day work night. it should not be as bad as last week sunday. i barely had anything over that 455. felt like the 470 rep with less fresh legs.
* added the single-arm standing dumbell press again. i don't like how the dips are adding mass to my pecs. need to build more shoulders to cover it up.
Title: Re: Kingfush
Post by: Kingfish on October 03, 2013, 12:04:36 am
Wed 2:00pm
Oct 2, 2013

Full Squats - Paused
455 #99 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 17 | on-off: 5-2. 6-1. 17 of 21  :strong:

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-2. 1-3. 1-3.

Cable Rows or Chins - Paused
Rest 1  or  Rest 2  |  on-off: 1-1. 1-2

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 5  |  on-off: 1-1. 1-5

* BW210#10. 8hr+sleep. 455 felt like a routine warmup weight today. 470 strong. 
Title: Re: Kingfush
Post by: Kingfish on October 03, 2013, 09:35:30 pm
Thur 2:00pm
Oct 3, 2013

Full Squats - Paused
455 #100 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 18 | on-off: 5-2. 6-1. 18-0  :strong:

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-2. 1-3. 1-4.

Cable Rows or Chins - Paused
Rest 2  or  BW x20 Day 1  |  on-off: 1-2. 1-0

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 6  |  on-off: 1-0. 1-6

* BW210#11. ~ 8hr sleep. got home a little early to go to a morning training. got more sleep than most work nights. got 455 like a 425. smooth - no noticeable sticking point slow down and the rep was also quick. felt like i could have grinded a 475 already.
Title: Re: Kingfush
Post by: Kingfish on October 04, 2013, 08:13:56 pm
Fri 2:00pm
Oct 4, 2013

Full Squats - Paused
455 #101 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 19 | on-off: 5-2. 6-1. 19-0  :strong:

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-2. 1-3. 1-5.

Cable Rows or Chins - Paused
Rest 3  or  Rest 1  |  on-off: 1-3. 1-1

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 7  |  on-off: 1-0. 1-6

* BW210#12. ~ 8hr sleep. 455 was noticeably heavier today but still nothing that would have added too much fatigue. il do this again tmrw as long as i get good sleep. last work night today.
Title: Re: Kingfush
Post by: Kingfish on October 05, 2013, 09:55:35 pm
Sat 4:30pm
Oct 5, 2013

Full Squats - Paused
455 #102 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 20 | on-off: 5-2. 6-1. 20-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-2. 1-3. 1-5.1-0

Cable Rows or Chins - Paused
Rest 4  or  Rest 2  |  on-off: 1-4. 1-2

Dumbell Press or  Dips - Paused
Rest 2  or  Rest 8  |  on-off: 1-2. 1-8.

* BW210#13. ~ 7hr sleep. 455 did not feel as heavy as i thought coming from a weak sleep. 465 possible today. no work tonight. all i have to do is sleep 8+hr and il finish my 21 tmrw.
* did the calf raises after 5 days off. if i fatigued something, it should be worst on the 2nd day anyway. nothing to worry for tmrw.
* my 210BW will be 2weeks stable tmrw. good time to deload and see how far i can overshoot.
Title: Re: Kingfush
Post by: Dreyth on October 05, 2013, 10:46:15 pm
Excited for your deload. Im about to do one myself since ive gained 5lbs bodyweight yet squat hasnt improved in 2+ months

How exactly are you going to deload?
Title: Re: Kingfush
Post by: Kingfish on October 05, 2013, 11:49:51 pm
Excited for your deload. Im about to do one myself since ive gained 5lbs bodyweight yet squat hasnt improved in 2+ months

How exactly are you going to deload?

will keep consecutive heavy days to a limit.

i might also switch back to my favorite -  backoff set centered routine.. like a 475/455x1, 425/405 x6-8.. + 50-70lb jump squats.
Title: Re: Kingfush
Post by: Kingfish on October 06, 2013, 07:34:52 pm
Sun 2:00pm
Oct 6, 2013

Full Squats - Paused
455 #103 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 21 | on-off: 5-2. 6-1. 21-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 2 | on-off: 1-3. 1-5. 2-0

Cable Rows or Chins - Paused
100 x20 Day 1  or  Rest 3  |  on-off: 1-0. 1-3

Dumbell Press or  Dips - Paused
Rest 3  or  BW X30 Day 1  |  on-off: 1-3. 1-0.

* BW210#14. ~ 8hr sleep. 455x1 #21 of 21.  not the strongest 455 but it did not feel very heavy.  might still go 455x1 tmrw and back off into singles of 405s x6-8. 1-2 day following that will top off at 405.
Title: Re: Kingfush
Post by: Kingfish on October 07, 2013, 07:34:03 pm
Mon 1:30pm
Oct 7, 2013

Full Squats - Paused
455 #104 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 22 | on-off: 5-2. 6-1. 22-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-3. 1-5. 2-1

Cable Rows or Chins - Paused
Rest 1 or  Rest 4  |  on-off: 1-1. 1-4

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 1  |  on-off: 1-0. 1-0.

* BW210#15. 8+hr sleep. 455x1 was light today. initially plan to do 405 backoffs. did not work. can't waste this much explosiveness in the legs. will get very good sleep and diet today and will vid a 465+ tmrw.
Title: Re: Kingfush
Post by: Kingfish on October 08, 2013, 08:57:27 pm
^ yes. biotech. go fidelity or etrade for investing guides.

Tue 2:00pm
Oct 8, 2013

Full Squats - Paused - Maintenance
455 #104 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
475 x1 Day 23 | on-off: 5-2. 6-1. 23-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-3. 1-5. 2-1

Cable Rows or Chins - Paused
Rest 2 or  Day 1

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 2 

* BW210#16. 8+hr sleep. 475#1. beautiful.
* the 455 becomes less intimidating now. 4 plates and a 35 look so heavy. il maintain 455s while maintaining 210BW more proteins and lesser carbs.

475#1
http://www.youtube.com/watch?v=ypOgH5-6-lk
Title: Re: Kingfush
Post by: Kingfish on October 09, 2013, 09:19:51 pm
Wed 4:00pm
Oct 9, 2013

Full Squats - Paused - Maintenance
455 #105 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 24 | on-off: 5-2. 6-1. 24-0

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

Cable Rows or Chins - Paused
Rest 3 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 3 

* BW210#17. 8hr sleep. recovered from the 475 yesterday. 455 was heavier than usual but nothing too tiring. wed-sat night this week.
* squats on on maintenance for now with this 475/455 loading on good days, 425 on sleep deprived days. i will not be progressing with 475 anytime soon. id have to be at least BW215-225lb to pause rep a 495. unless i can figure out how be 10lb heavier with more quads than fat, i really don't see myself realistically putting a 495 goal without leaving the mid teens BF%.
* at 5'10 3/4 - an athletic lean  (12-15%) 220lb naturally is close to impossible. id probably stop here at 210lb for months/years and go up in BW+squat again after i trim myself into 10%BF while still being 475lb strong. 
 
Title: Re: Kingfush
Post by: LBSS on October 09, 2013, 10:07:41 pm
(http://whatsteroids.com/wp-content/uploads/2013/08/anavar12.jpg)
Title: Re: Kingfush
Post by: Kingfish on October 10, 2013, 09:38:10 pm
Thur 5:00pm
Oct 10, 2013

Full Squats - Paused - Maintenance
455 #106 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 25 | on-off: 5-2. 6-1. 25-0

Calf Raise - Leg Press - Paused
Rest 1

Cable Rows or Chins - Paused
Rest 4 or BW x20 Day 2

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 4 

* BW210#18. 7.5hr sleep. routine 455.
Title: Re: Kingfush
Post by: Kingfish on October 12, 2013, 12:41:29 am
Fri 5:00pm
Oct 11, 2013

Full Squats - Paused - Maintenance
455 #107 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 26 | on-off: 5-2. 6-1. 26-0

Calf Raise - Leg Press - Paused
Rest 2

Cable Rows or Chins - Paused
Rest 5 or Rest 1

Dumbell Press or  Dips - Paused
Rest 2  or  Rest 5 

* BW210#18. 8hr sleep. weak dinner last night. empty BW was 208lb. counted it as a 210 after liquids and protein shakes. another day with this diet and il be a lot weaker. will try to make up something tonight. 455 was heavier than usual. thought id blast thru it easily because of good sleep. so much easier to get daytime sleep when it gets colder.
Title: Re: Kingfush
Post by: Kingfish on October 12, 2013, 11:02:38 pm
Sat 4:30pm
Oct 12, 2013

Full Squats - Paused - Maintenance
455 #108 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 27 | on-off: 5-2. 6-1. 27-0

Calf Raise - Leg Press - Paused
Rest 3

Cable Rows or Chins - Paused
Rest 6 or Rest 2

Dumbell Press or  Dips - Paused
45x20 Day 1  or  Rest 6 

* BW210#19. 8hr sleep. ate better than yesterday. 455 was easy again. 465 strong today even on a work night. will vid a 475 next mon/tue from another angle.
Title: Re: Kingfush
Post by: Kingfish on October 13, 2013, 08:50:55 pm
Sun 2:30pm
Oct 13, 2013

Full Squats - Paused - Maintenance
455 #109 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 28 | on-off: 5-2. 6-1. 28-0

Calf Raise - Leg Press - Paused
Rest 4

Cable Rows or Chins - Paused
Rest 7 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45x20 Day 2  or  Rest 7 

* BW210#20. 7.5hr sleep. will go for another 455 top tmrw even if i feel strong already. 475 on tue.
Title: Re: Kingfush
Post by: Kingfish on October 14, 2013, 08:13:23 pm
Mon 3:30pm
Oct 14, 2013


Full Squats - Paused - Maintenance
455 #109 | 465 #4 | 470 #1| 475 #2
315 x1
365 x1
405 x1
475 x1 Day 29 | on-off: 5-2. 6-1. 29-0

Calf Raise - Leg Press - Paused
Rest 5

Cable Rows or Chins - Paused
100 x20 Day 1 or Rest 1

Dumbell Press or  Dips - Paused
Rest 1 or  Rest 8 

* BW210#21. >8hr sleep. 405 felt so light already. did 475. looks so much easier this time. hopefully i can get leaner and leaner at 210ish.. lifts like this makes 495 not very impossible. 

475#2
http://www.youtube.com/watch?v=JjT79xqyfO8
Title: Re: Kingfush
Post by: Kingfish on October 15, 2013, 09:20:25 pm
Tue 3:00pm
Oct 15, 2013

Full Squats - Paused - Maintenance
455 #110 | 465 #4 | 470 #1| 475 #2
315 x1
365 x1
405 x1
455 x1 Day 30 | on-off: 5-2. 6-1. 30-0

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

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

Dumbell Press or  Dips - Paused
45 x20 Day 1 1 or  Rest 9 

* BW210#22. >8hr sleep. 455x1 for maintenance. 465max today. i might go 475 tmrw if i get good sleep and diet again. tmrw is straight day 31. thats a month of at least 455 a day.

Title: Re: Kingfush
Post by: Kingfish on October 16, 2013, 08:23:48 pm
Wed 3:30pm
Oct 16, 2013

Full Squats - Paused - Maintenance
455 #110 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
475 x1 Day 31 | on-off: 5-2. 6-1. 31-0

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

Cable Rows or Chins - Paused
Rest 2 or Rest 1

Dumbell Press - Paused
Rest 1

* BW210#23. >8hr sleep. 405 did not feel heavy again. had to use 475. it was not the easiest 475 but nothing that would have fatigued me too much. will get 455 tmrw as a top warmup weight for maintenance.

* 3-day work week starts tonight. 455 til sunday and go for 475 #4-5 mon-wed. if i continue with this pace, at 475 #60+.. i might have a chance with 495. at this time, the 475 is harder on my mind than my legs.

* took dips out of routine. i like how the dumbell standing press is progressing.
Title: Re: Kingfush
Post by: Dreyth on October 16, 2013, 10:56:40 pm
495 paused or......
Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Dreyth on October 17, 2013, 09:55:23 pm
dear god
Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Kingfish 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.



Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: LBSS on October 29, 2013, 07:51:46 pm
do you swing your arms with the plates?
Title: Re: Kingfush
Post by: Kingfish 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.

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. 

Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Kingfish 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.
Title: Re: Kingfush
Post by: Kingfish on November 11, 2013, 01:35:21 am
Nov 9-10, 2013

Full Squats - Paused - Maintenance
455 #132 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 9
455 x1 Day 55 | +10

Nov 10
455 x1 Day 56 | +10


Calf Raise - Leg Press - Paused
skip

Cable Rows or Chins - Paused
skip

Dips - Paused
BWx20 Nov 9

* went for a 2-day trip to  calistoga CA for some mud bath/full massage.  might be a little beat from the full body sport massage but was still able to get a 3-hour afternoon preworkout nap.

** week 3 of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.
Title: Re: Kingfush
Post by: Kingfish on November 13, 2013, 12:17:54 am
Nov 11-12, 2013

Full Squats - Paused - Maintenance
455 #133 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 10
425x1 | +40  :uhhhfacepalm:

Nov 11
455x1 Day  | +10


Calf Raise - Leg Press - Paused
9x45 x20 Nov 12

Cable Rows or Chins - Paused
BWx20 Nov 11

Dips - Paused
skip

Standing Shoulder Dumbell Press - Paused
45x20 Nov 11-12

* 8-week (56 day) straight 455lb and over top set ended Nov 11. my form felt unstable at the hole with the 405 warmup. 405 concentric was still routinely explosive and fast. did not bother using 455 and break something. my hamstrings are a little sore from the weekend deep-tissue massage.

* decided to just go 425. should have used 455. i powered that 425 easily but would fatigue me if i do another heavy single. hamstrings soreness just made the stability approaching the hole somewhat weak and jello. quads blasted the concentric without any problem.

** week 1 of 2. 455x7 weekly routine. rest. maintain 210-212BW.
Title: Re: Kingfush
Post by: Kingfish on November 16, 2013, 11:43:59 pm
Nov 13-16, 2013

Full Squats - Paused - Maintenance
455 #137 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 13 455x1 | +10

Nov 14 455x1 | +10

Nov 15 455x1 | +5

Nov 16 455x1 | +5

Calf Raise - Leg Press - Paused
9x45 x20 Nov 16

Cable Rows or Chins - Paused
BWx20 Nov 13,15

Dips - Paused
BWx20-30 Nov 14,16

Standing Shoulder Dumbell Press - Paused
45 x10 x10 Daily

* adding more SVJ drills - BW / 2x25lb x8s.

** week 1 of 2. 455x7 weekly routine. rest. maintain 210-212BW.
Title: Re: Kingfush
Post by: TKXII on November 17, 2013, 10:25:05 am
are you still planning on training for the 60m? have you ever timed a 40yd dash? would be curious to see how your beastly legs perform!
Title: Re: Kingfush
Post by: ian459 on November 18, 2013, 12:16:01 am
Do you ever practice RVJ or have a video of you performing one? Your SVJ seems extremely similar to your squat form, so I was wondering if your RVJ looked like your squat form too.
Title: Re: Kingfush
Post by: Kingfish on November 18, 2013, 02:57:01 am
are you still planning on training for the 60m? have you ever timed a 40yd dash? would be curious to see how your beastly legs perform!

no formal sprint training yet. just some hill sprints for conditioning.

Do you ever practice RVJ or have a video of you performing one? Your SVJ seems extremely similar to your squat form, so I was wondering if your RVJ looked like your squat form too.

all SVJ when it comes to jumping. RVJs eventually gets you broken.

here's a 3-step vert:

http://www.youtube.com/watch?v=b9C7eiLlVX0
Title: Re: Kingfush
Post by: TKXII on November 18, 2013, 01:14:30 pm
rvjs get you broken? could you elaborate on this I'm not sure what you mean.
Title: Re: Kingfush
Post by: Kingfish on November 24, 2013, 02:18:38 am
Nov 17-23, 2013

Full Squats - Paused - Maintenance
455 #142 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Nov 17 455x1 | +10

Mon Nov 18 455x1 | +10

Tue Nov 19 440x1 | +10 had to cut down on jumping reps. accumulated more fatigue than i can recover from.

Wed Nov 20 455x1 | +10

Thur Nov 21 455x1 | +10

Fri Nov 22  | < 7.5hr sleep. top set skipped

Sat Nov 23 455x1 | +10

Calf Raise - Leg Press - Paused
9x45 x20 Nov 23

Cable Rows or Chins - Paused
BWx20 Nov 17,20,22

Dips - Paused
BWx20-30 Nov 17,19,21

Standing Shoulder Dumbell Press - Paused
45 x10 x10 Daily

** week 1 of 2. 455x7 weekly routine. rest. maintain 210-212BW.
Title: Re: Kingfush
Post by: Kingfish on November 26, 2013, 12:06:39 am
Nov 24-30, 2013

Full Squats - Paused - Maintenance
455 #144 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Nov 24 455#143 | +10

Mon Nov 25 455#144 | +10

Tue Nov 26 440 | +10 did not get enough sleep. sucks for a no-work day.  at least i'm really good now choosing my top weight based on the 405 speed.

Wed Nov 27 455#145 | +10
 
Thur Nov 28 405 | +40 not enough sleep. had to workout before 2pm because of gym holiday hours.

Fri Nov 29 455#146 | +10
 
Sat Nov 30 405 | + 20 tired from work. legs needed another set of 3-4hr sleep to recover. didn't feel like sleeping the whole day. squat with ~ 8hr sleep.

Calf Raise - Leg Press - Paused
9x45s x20 Thur Sat

Cable Rows or Chins - Paused
BWx20 Mon Wed Fri

Dips - Paused
BWx20 Tue

Standing Shoulder Dumbell Press - Paused
45x20 Sun Mon Tue Sat

* will put a weekly entry and just modify as i go along. makes it easier to track my progress.

* still not strong enough to go 475. i messed up a little last week by doing more low intensity jumping while im resting my top set. its been a long time since i felt a heavy 405. at sub 7.5hr sleep, it feels like my quads are still "shattered". happened last week thursday. would have gotten a 425 but did not feel like tiring myself too much.

** week 2 of 2. 455x7 weekly routine. rest. maintain 210-212BW.
Title: Re: Kingfush
Post by: Kingfish on December 02, 2013, 03:25:41 am
Dec 1-7, 2013

Full Squats - Paused - Maintenance
455 #148 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Dec 1 455#147 | +10 still not as strong as i expected coming from full sleep. i am not overshooting to 475 tmrw. recovery is behind.

Mon Dec 2 455#148 | +0 weak sleep ~ 4+2+2hr. did 455 for 8 weeks straight weeks ago. barely survive 2nd day.

Tue Dec 3 440x1 | +10 got good sleep but not enough consecutive sleeps to bounce back from this fatigue.

Wed Dec 4 425x1 | +15 good sleep. too lazy to eat in the morning and just continued sleeping. paid for it in the afternoon. lifted after almost a 20hr+ fast.
 
Thur Dec 5 425x1 | +10 weak sleep. ~5+2hr. too cold this past few days.

Fri Dec 6 405x1 | +10. the 40-rep calf raises from tue gave me so much DOMS. it got worst after 2-3 days. i can squat good with sore calves. this is different. my calves are so DOMd, plantar flexing makes me cramps.
 
Sat Dec 7 405x1 | +20. calves still broken

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Wed
4x45s x40 Tue

Cable Rows or Chins - Paused
BWx20 Mon Wed Fri
100x20 Sun

Dips - Paused
BWx20 Tue Thur Sat

Standing Shoulder Dumbell Press - Paused
45x20 Sun

* week 1 of 1 - maintain 210-212BW. maintain 455x1 top set
Title: Re: Kingfush
Post by: ian459 on December 03, 2013, 01:24:23 am
Hey man, what are your goals right now? Just maintain that squat?
Title: Re: Kingfush
Post by: Kingfish on December 03, 2013, 08:57:31 pm
Hey man, what are your goals right now? Just maintain that squat?

until Q1-2 of next year - BW214-218.  BF15-17%max. daily 455-475s, max 495s.

after that, back to more jumping/leaning out. probably more cardio conditioning in my road bike.

Title: Re: Kingfush
Post by: Kingfish on December 03, 2013, 09:07:07 pm
no it's not based on jump height, although springy people tend to jump higher. kingfish jumps 40" but looks slow as fuck, he's just very powerful.

no springs (those mostly SSC primed muscles/ligaments and all that) in this jump. just the ever reliable creatine powered muscle contractions of the knees and glutes.

i did 4-6x 38"+ on good days. my 2nd jump is usually as good as the first. makes rebounding fun.

http://www.youtube.com/watch?v=B1z7RSzHLSw
Title: Re: Kingfush
Post by: LBSS on December 04, 2013, 11:37:50 am
sure but i was talking about your RVJ. you get basically no natural help off a run-up, although you would if you practiced.

btw i just picked up some creatine, gonna see how it affects.
Title: Re: Kingfush
Post by: Kingfish on December 09, 2013, 06:48:10 am
Dec 8-14, 2013

Full Squats - Paused - Maintenance
455 #148 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Dec 8 425x1 | +20. calves starting to feel better slowly.

Mon Dec 9 405x1 | +30. calves are normal now. did not have enough straight sleep. meeting at work. will use 440-455 tmrw. 

Tue Dec 10 440x1 | +10.

making progress again but not as strong as last month. did 56 straight 455s. cant even do 1 for 8 days now. will definitely get the 455 tmrw. didn't do stupid things lately like a high rep calf raise or that standing dumbell press. those fatigued some squat muscles. made me question my form because something did not feel right when i lift anything over 405. have to really stick with dips and chins.

Wed Dec 11 455#149 | +10. no problem with this today. routine lift. will do this again tmrw if i get 7.5hr+ sleep in the morning.

Thur Dec 12 425x1 | +10. 7.5hr sleep. i used to get repeatable 455s coming from a 7.5hr sleep. used to.

Fri Dec 13 405x1 | +10.  this is BS. need more than 7.5hr sleep.

Sat Dec 14 405x1 | +20. sub 7.5 hr sleep. will do better tmrw.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Sat
4x45s x40 Thur

Cable Rows or Chins - Paused
BWx20 Wed Fri
100x20 Sun Sat

Dips - Paused
BWx20 Tue Thur

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
50x20 Mon Tue Wed Thur Sat
 
* week 2 of 2 - maintain 210-212BW. maintain (or get to. lol) 455x1 top set
Title: Re: Kingfush
Post by: Kingfish on December 16, 2013, 06:53:15 am
Dec 15-21, 2013

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Dec 15 405x1 | +20. got decent sleep.need more time off the top set to lower fatigue

Mon Dec 16 405x1 | +20. this is BS. im not getting back to 455+ strong even with decent sleep. i have to wait out this wave of weakness. still surprised i did 56 straight days of 455 at this same 210-212BW. somehow, i found a way to get tired all of a sudden.

Tue Dec 17 425x1 | +10. should have stopped at the 405 and used that extra 20lb reserve to freshen my legs even more. the only thing im doing differently (and probably whats bringing all these weakness) is the lack of straight 7.5hr+ sleep. i used to do 4hr + 3hr + 2hr with a few minutes in between for bathroom break / protein shakes. lately ive been up for 2-3 hrs in between the 4hr sleeps.  i will heat up my room even more to make sure i get those deep long sleeps im used to.

Wed Dec 18 405x1 | +20 rest

Thur Dec 19 405x1 | +20 rest

Fri Dec 20 405x1 | +20 rest

Sat  Dec 21 405x1 | +20 rest

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Sat
4x45s x20  Mon Tue Thur Fri

Cable Rows or Chins - Paused
BWx20 Sun Mon Tue Wed Thur Fri Sat
100x20

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
50x20 Sun Mon Tue
55x20 Thur Sat
 
* weak. resting. 455x1 1-2x per week until i feel better. need to improve my sleep.



Title: Re: Kingfush
Post by: ian459 on December 16, 2013, 05:50:09 pm
Hey, what does the +20 mean? This one:
 

Sun Dec 14 405x1 | +20.

Title: Re: Kingfush
Post by: LBSS on December 16, 2013, 05:54:37 pm
Hey, what does the +20 mean? This one:
 

Sun Dec 14 405x1 | +20.


that he feels he could have lifted 20 pounds more than that day's max lift. that is, his max yesterday was 425 but he limited himself to 405. do not attempt to use this method of accounting, he earned it through a shit ton of practice.
Title: Re: Kingfush
Post by: Kingfish on December 22, 2013, 02:47:08 pm
Dec 22-28, 2013

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Dec 22 405x1 | +20 beginning to think that the volumes of shoulder pushing are tiring me overall. im not getting any weaker and can still force a 425 but 440-455 is impossible at this time. nothing feels strained or broken. just the feeling of overuse fatigue even after waking up from an 8hr+ sleep. if i dont get a 425-440 tmrw, i will cut everything else. did shoulder push volumes to look strong. will go 3-week vacation starting thur.

Mon Dec 23 405x1 x1 | +35 did another 405 after the 405 ramping singles. getting stronger but not enough leg explosiveness to pause rep 440 fast.  would have fatigued my back too much too soon if i put 440 and crawled that concentric. 425 would have been routine but decided to take it slow.

Tue Dec 24 405 x1 x1 | +35 gym was packed. thought about a 440 following the 405 but that means i have camp in the rack for another few minutes. decided to just take it easy for another day and repeated the 405. did this 2nd single within a min. of the first one. it felt just the same or a bit better

Wed Dec 25 405x1 | +35

Thur Dec 26 405 x1 x1 | +35 enough strength to rep 440 but still the same, it will be a grinding and uncomfortable lift. upper quads/hip muscles starting to feel recovered (no more of that overuse tightness soreness). need to get back to more 425+s to get better at lifting heavy. lowerback smashed again from doing very heavy leg press calf raises 2x this week. was expecting this. still sucks. can't sleep good.

Fri Dec 27 405x1 x1 | +35 last workout before i head to the airport for my 3-week vacation.

Sat Dec 28 365x1 vacationing. max of 365lb olympic sized plates. 80%RM to 455.  should be ok to maintain something heavyish.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Tue
4x45s x20

Cable Rows or Chins - Paused
BWx20 Mon Tue Thur
100x20 Sun 

Dips - Paused
BWx20 Tue

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20 Sun
 
* weak. resting. 455x1 1-2x per week until i feel better.
Title: Re: Kingfush
Post by: LBSS on December 23, 2013, 10:30:59 am
weird, why do you think the shoulder work hurts so much? i wouldn't think it's directly fatiguing to the back and other than stabilizing the bar your shoulders and chest aren't directly involved in the squat.
Title: Re: Kingfush
Post by: Kingfish on December 23, 2013, 01:02:56 pm
weird, why do you think the shoulder work hurts so much? i wouldn't think it's directly fatiguing to the back and other than stabilizing the bar your shoulders and chest aren't directly involved in the squat.

i do paused seated dumbell shoulder press with a neutral grip. yes, the fatigue on my back and other torso stabilizing muscles should be minimal to none.

the volume of shoulder work adds up fast. i do them with 50lb+ dumbells going for 20reps almost every day now.

deltoids and triceps probably taking the creatine that usually goes to the legs.  :trollface:

Title: Re: Kingfush
Post by: Kingfish on December 29, 2013, 07:42:32 pm
Dec 29 - Jan 4, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Dec 29 365x1 jet lagged. would do 2-3 more singles next time to raise tonnage a bit.

Mon Dec 30 365 x1 x1
 
Tue Dec 31 365 x1 x1, 315 x1 x1. slowly increase repetition, decrease rest time to get somewhat a workout even with 165kg top weight.

Wed Jan 1 365 x1 x1, 315 x1 x1

Thur Jan 2 405x1 +20 oh yes! found another gym in town that has more weights. might go 425-440 when i start to feel better. this high humidity is tiring. 
Thur Jan 2 405x1 +10 smoothness was a lot better than this morning. 315-365 was a lot more explosive. 405 was weaker. still made it with strict form and no grinding face.

Fri Jan 3 405 x1 +20 getting easier little by little. still a little shocked to be not strong enough for 440-475 for almost 1 month now (while still keeping BW200-214. dec 11 was the last 455. when get to back to 455+ strong, il learn from this experience and not go all apeshit with the daily top heavy set and get setbacked again for 3+ weeks.

Sat Jan 4 405x1 +20

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20
4x45s x20

Cable Rows or Chins - Paused
BWx20 Thur
100x20 skip for 3 weeks. 150lb full stack here
75x20 Mon Tue

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20 Mon Tue Thur
65x20 Fri
 
* week 1 of 3. vacation.
Title: Re: Kingfush
Post by: LBSS on December 30, 2013, 09:54:02 am
when was the last day in a row you *didn't* squat 400+?
Title: Re: Kingfush
Post by: Kingfish on December 30, 2013, 08:06:24 pm
when was the last day in a row you *didn't* squat 400+?

last week friday was the last 405. sat-sun-mon-tue are all 365s.

dont want to think about that. too depressing. :(

on paper, i also lost my consecutive days because i left San Francisco friday midnight and got here to asia sunday morning after a 16hr trip.. still got an easy 365 but it did not feel heavy enough even at 80%RM.
Title: Re: Kingfush
Post by: Kingfish on January 01, 2014, 09:47:58 pm
cardio like a boss.. got so far out the waves started to get violent. shoulders too wide for the life vest.

(http://i14.photobucket.com/albums/a307/robertodimaano/rowing_zps108e5402.jpg)
Title: Re: Kingfush
Post by: LBSS on January 02, 2014, 09:53:01 am
oh man i love kayaking. envious.  8)
Title: Re: Kingfush
Post by: Kingfish on January 05, 2014, 10:56:28 pm
Jan 5- 11, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 5 405x1 | +20

Mon Jan 6 405x1 | +20
 
Tue Jan 7 405x1 | +20

Wed Jan 8 405x1 | +20

Thur Jan 9 405x1 |+20

Fri Jan 10 405x1 |+20

Sat Jan 11 405x1 |+20

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20
4x45s x20

Cable Rows or Chins - Paused
BWx20 Thur
100x20 skip for 3 weeks. 150lb full stack here
75x20

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20
65x20
 
* week 2 of 3. vacation.
Title: Re: Kingfush
Post by: Kingfish on January 15, 2014, 04:33:34 am
Jan 12-18, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 12 boracay. island without anything gym. 1-leg squats x20. chins x20 x20 x20 x20 using life guard tower ladder.  :headbang:

Mon Jan 13 boracay. island without anything gym. 1-leg squats x20 chins x20 x20
 
Tue Jan 14 boracay. island without anything gym. 1-leg squats x20 chins x20 x20

Wed Jan 15 boracay. 1-leg squat x 20. chins x20 x20.. high rep leg work doing damage. jello quads, glutes seem fine.

Thur Jan 16 405x1 | +20. gym in manila. first time in weeks to squat with a proper oly bar. BW204-208lb. too much fish.

Fri Jan 17 365x1 back to town. not enough sleep time to recover from the stress of travels.

Sat Jan 18 365x1 enjoyed too much mountain biking. quads jello a bit. 

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20
4x45s x20

Cable Rows or Chins - Paused
BWx20
100x20 skip for 3 weeks. 150lb full stack here
75x20

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20
65x20
 
* week 3 of 3. vacation.

beats any pullup bar in the gym. grip strength will be tested.

(http://i14.photobucket.com/albums/a307/robertodimaano/DSC03219_zps7405300a.jpg)

Title: Re: Kingfush
Post by: Kingfish on January 18, 2014, 06:11:40 pm
Jan 19-25, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 19 365x1 tired

Mon Jan 20 405x1 tired
 
Tue Jan 21 1-legged squat x20. did this at 10,000ft in the air.  :headbang:

Back to SF

Wed Jan 22 405x1 jet-lagged

Thur Jan 23 365x1x1 BW 204.

Fri Jan 24 365x1x1, 315x1. diarrhea. took gout medicine. something i ate in taipei messed me up. thought it was lean beef. probably beef tongue. it was awesome though.

Sat Jan 25365x1. this is BS. BW204lb consistent lately. cannot over exert myself. taking it easy with squat.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Sat
4x45s x20 Wed Thur Fri

Cable Rows or Chins - Paused
BWx20 Wed
100x20 Sat

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
60x20
70x20 Wed

* BW depleted to 202-206 after 3 weeks of vacationing. i was eating big meals but got caloric deficit from too much activities and lack of over-sleeps. my SF routine is work-eat-sleep-lift-sleep... and sleep some more.

* i'll slowly get back to my boring routine. i still want to take a shot at a paused 495.

* my seated dumbell shoulder press is at 70lb 8-6-6 reps now. not everything is weak.

* added dumbell rows for my upperbody pulling during my vacation. there is not enough weight to use for the cable rows. used 100-110lbs DBs. used the lowerdumbell rack as bracing with the non-pulling hand. did my 100lb cable rows today for the first time in almost 4 weeks. it felt light coming from 110lb DBs. grip gave up on 16th rep.
Title: Re: Kingfush
Post by: LBSS on January 23, 2014, 05:52:30 pm
* i'll slowly get back to my boring routine. i still want to take a shot at a paused 495.

 :headbang: :headbang: :headbang: :headbang:
Title: Re: Kingfush
Post by: Kingfish on January 26, 2014, 10:05:45 pm
Jan 26 - Feb 1, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 26 365x1 resting. BW202. still dehydrated - diarrhea induced gout medicine. left big toe bone hurting. accidentally ate cow organs in taipee.
Seated Dumbell Press - 70x10 4-4-2, 50x20 10-10
Cable Rows - 100x20 10-10

Mon Jan 27 365x1x1, 315x1x1 resting. BW204
Neutral Grip Chins - BWx20 12-6-2
Seated Calf Raise Sled - 4x45s x20
Seated Dumbell Press - 70x20 4-4-4-4-4
Dumbell Rows - 110x10 3-3-3-1
Cable Rows - 100x20 10-10

Tue Jan 28 315x10 singles
Neutral Grip Chins - BWx20 12-6-2
Seated Calf Raise Sled - 4x45s x20
Seated Dumbell Press - 70x10 3-4-3

Wed Jan 29 365x1, 315x1
Seated Dumbell Press - 70x20 5-5-5-3-2 (3 sets, then did 12 chins.. tired from chins.. could have gotten 4 but still need to get to 20.. did 3-2)
Neutral Grip Chins - BWx20 12-8
Seated Calf Raise Sled - 4x45s x20

Thur Jan 30 365x1 315x1
Seated Dumbell Press - 70x20 6-4-4-3-3
Neutral Grip Chins - BWx20 12-6-2
Seated Calf Raise Sled - 4x45s x20

Fri Jan 31315X4 1-1-1-1
Seated Dumbell Press - 70x10 4-3-3
Neutral Grip Chins - BWx20 8-6-6
Seated Calf Raise Sled - 4x45s x40 20-10-10

Sat Feb 1315x4 1-1-1-1
Seated Dumbell Press - 70x20 6-6-5-3
One-Hand Cable Rows - 100x20 14-6
Leg Press Calf Raise - 9x45s x10 6-4
Title: Re: Kingfush
Post by: Kingfish on February 02, 2014, 06:45:10 pm
Feb 2-8, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Feb 2 315x1x1 365x1 BW208
Seated Dumbell Shoulder Press - 70x20 8-6-5-1
One Hand Cable Rows - 100x10

Mon Feb 3 315x1x1x1x1 BW208 weak. need more time to recover from the vacation. BW almost there. strength still missing.
Seated Dumbell Shoulder Press - 75x20 4-4-3-4-3-2 almost strong enough for 80lb.
Seated Calf Raise Sled - 4x45s x40 20-20

Tue Feb 4315x1x1x1x1 BW206-210 weak.
Seated Dumbell Shoulder Press - 75x10 4-4-3
Seated Calf Raise Sled - 4x45s x40 20-20
BW Chins x20 10-10

Wed Feb 5315x1 365x1 315x1 BW 206-208 weak.
Seated Dumbell Shoulder Press - 80lbx10 4-4-3 will stop with this weight and aim for an x8-6-6 rep to get to 20 daily reps.
Seated Calf Raise Sled - 4x45s x20
BW Chins x20 10-10

Thur Feb 6315x1x1 BW206-208
Seated Dumbell Shoulder Press - 80lbx10 3-3-2-2
Seated Calf Raise Sled - 4x45s x20
BW Chins x20 10-6-4

Fri Feb 7315x1x1 BW206
Seated Dumbell Shoulder Press - 80lbx10 3-3-3-2
Seated Calf Raise Sled - 4x45s x20 x20
Chins+45lb x10 5-4-1

Sat Feb 8315x1 365x1 BW206 starting to feel a lot better. had 405 today. took it easy. still have a little bloatedness in my left foot.
Seated Dumbell Shoulder Press - 80lbx10 3-3-4
Chins+45lb x10 4-4-2
Title: Re: Kingfush
Post by: Kingfish on February 10, 2014, 04:24:07 am
Feb 9-15, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Feb 9 315x1x1 BW206
Seated Dumbell Shoulder Press - 80x10 4-3-3
Chins+45 x10 6-4
One Hand Cable Rows - 100x10
Smith Machine Calf Raise - 4x45s x10 x10

Mon Feb 10315x1 365x1 left foot still broken. gout from something i ate jan 21 (3 weeks ago) still got my left big toe bone a little puffy. cannot put too much pressure on the balls of my feet. im due for a deload anyway.
Seated Dumbell Shoulder Press - 80x10 3-3-3-1
Calf Raise Sled 4x45s x20 x20
Chins+45 x10 5-4-1

Tue Feb 11315x1x1 365x1 felt so much stronger lately but will not go heavy until all soreness is out.
Seated Dumbell Shoulder Press - 80x20 4-4-3-3-2-3-2
Calf Raise Sled 4x45s x20 x20

Wed Feb 12315x1x1 365x1 405x1 left foot puffiness almost gone. still a little uncomfortable but was able to rep 365 easily. did 405. would have failed a 425.
Calf Raise Sled 4x45s x20 x20
Seated Dumbell Shoulder Press - 80x10 4-3-3
Chins+45 x10 4-3-3

Thur Feb 13 315x1x1 365x1 405x1 will go light tmrw. things starting to look good again.
Calf Raise Sled 4x45s x20 x20
Seated Dumbell Shoulder Press - 80x10 4-3-3

Fri Feb 14 315x1x1x1 Rest 1 of 2 BW 206-208
Calf Raise Sled 4x45s x20 x20
Seated Dumbell Shoulder Press - 80x10 3-3-2-2

Sat Feb 15 315x1x1 365x1 Rest 2 of 2 BW 206-208
Seated Dumbell Shoulder Press - 80x10 3-4-3
Chins+45 x10 4-3-3


Title: Re: Kingfush
Post by: Kingfish on February 16, 2014, 11:59:53 pm
Feb 16-22, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Feb 16 315x1x1 365x1
Seated Dumbell Shoulder Press - 80x20 3-4-3-3-3-3-3-3
BW chins x10

Mon Feb 17 315x1x1 365x1
Seated Dumbell Shoulder Press - 80x20 3-3-3-3-3-2-3
Calf Raise Sled - 4x45s x20 x20
BW chins x20 10-6-4

Tue Feb 18

Morning 1:00pm
315x1x1x1 still resting. left foot not very puffy anymore. will cut back and take it easy on the upperbody push/pull whenever i feel ready to go 405+ again.
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x20 x20
BW chins x20 8-6-6

Afternoon 7:00pm
315x1 365x1 405x1 +20 had dinner and hot bath after first workout. did not feel tired at all. squat again after 6hrs. first time in a while the 405 felt like a warmup weight.
One Arm Cable Rows 100x20 16-4
Seated Dumbell Shoulder Press - 80x10 4-4-4

Wed Feb 19
315x1 365x1 405x1 +20
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x20 x20
BW chins x10

Thur Feb 20
315x1 365x1 405x1
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x20 x20
BW chins x10

Fri Feb 21
315x4 singles
Seated Dumbell Shoulder Press - 80x4 2-2 tired. first 2 reps felt heavy. rest and see if i can get it going. 2nd set did not feel so much stronger than first. done.
Calf Raise Sled - 4x45s x24 x24 full paused reps. did for time. stopped at 60-65 secs

Sat Feb 22
315 315 365 315
Seated Dumbell Shoulder Press - 80x10 3-3-4
Calf Raise Standing machine 225 x20 10-10
Title: Re: Kingfush
Post by: Kingfish on February 23, 2014, 06:36:10 pm
Feb 23 - Mar 1, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Feb 23 315 365 405
Seated Dumbell Shoulder Press - 80x20 3-4-4-5-4

Mon Feb 24

Morning
315 315 315 might lift again later if i feel a lot stronger after a meal.
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x24 x24 stop at rep 24 to complete all paused reps at ~ 60 seconds. 2 reps per 5 seconds cadence.

Afternoon
315 365 405
One arm cable rows 100 x20
 
Tue Feb 25 315-315-365-405
Seated Dumbell Shoulder Press - 80x20 4-5-4-4-3
Calf Raise Sled - 4x45s x24 x24 stop at rep 24 to complete all paused reps at ~ 60 seconds. 2 reps per 5 seconds cadence.

Wed Feb 26 315-315-365-405
Seated Dumbell Shoulder Press - 80x10 4-4-3
Calf Raise Sled - 4x45s x24 x24

Thur Feb 27 315-315-315-315
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x24

Fri Feb 28 315-315-315-315
One hand cable rows 100x20 10-10

Sat Mar 1 315-315-365
Seated Dumbell Shoulder Press - 80x10 4-4-3
BW Chins x10
Title: Re: Kingfush
Post by: Kingfish on March 03, 2014, 12:16:44 am
Mar 2-8, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 2 315 315 365 405 il give myself another week of 405 top set. il go back to my squat only routine within this month with accessory lifts sparingly.
Seated Dumbell Shoulder Press - 80x20 4-4-4-4-3-1

Mon Mar 3

Morning
315-315-315
Calf Raise Sled 4x45s x24

Afternoon
315-365-405 +20 thought about just doing the squats to really freshen myself. too late. DB shoulder press feeling very strong. the 80 is not as tiring anymore. will go back to 20-30 rep dips soon.
Seated Dumbell Shoulder Press - 80x10 5-5

Tue Mar 4

Morning
315-315-315
Calf Raise Sled 4x45s x24

Afternoon
315-365-405 +20
- i could tell from doing the chins that my lowerback has some tightness from all the seated shoulder DB press that i've been doing. i needed a morning 315 singles just to get my form ironed out. i had no way of lifting the 365-405 smoothly in the morning.
- will skip the DB shoulder press for now and do BW dips x20-30 for my upperbody push. 80lb DB press can wait till i get the tightness out.

BW Chins x20 12-8

Wed Mar 5
Morning
315-315-315

Afternoon
315-365-405 +20
BW Dips x40 10-10-10-10
Calf Raise Sled 4x45s x24

Thur Mar 6
315-315-365-405 +20 no more shoulder pressing for now.
BW Dips x30 10-20

Fri Mar 7
315-315-365-365 not enough carbs in the morning. no time to cook rice. got home a little late this morning. ate mostly proteins. was still 405 strong but it will fatigue me.
BW dips x20
BW chins x20

Sat Mar 8
315-315-365
BW chins x20

Title: Re: Kingfush
Post by: Kingfish on March 09, 2014, 08:38:56 pm
Mar 9-15, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 9 #1 315-315-365-405
BW chins x20 12-8

#2 315-365-405 +20 too much sleep. had to do it again. still not overpowering this 405 enough to use something heavier. 405 felt like 365 last november.  have to really stick to the plan and not fatigue myself with other little lifts.
BW chins x20 10-8-2

Mon Mar 10 #1 315-365-405 no need for the 2 singles of 315 to get things going. feeling stronger little by little. might lift again later if i feel like it.
BW dips x20 10-10

#2 315-365-405 +20 will do only x1 squat a day alternating the dips/chins next week. 
BW dips x20

Tue Mar 11

#1 315-315-315
BW chins x20 10-8-2

#2 315-365-405-425 +20 here we go. could have done a smooth 435. 440 would go up but tiring. BW 210-214

Wed Mar 12

315-315-365-405
BW dips x14 x14

Thur Mar 13

315-315-365-405
BW dips x20 14-6
BW chins x20 12-8

Fri Mar 14

315-315-365-365
BW dips x14 x14

Sat Mar 15

315-315-365-365
BW chins x12 x8
Title: Re: Kingfush
Post by: Kingfish on March 17, 2014, 10:21:41 pm
Mar 16-22, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 16

315-315-365
BW chins x12 x8

Mon Mar 17

315-365-405
BW chins x12 x8

Tue Mar 18

#1 315-365-405
BW chins x12 x8

#2 315-365-405-425
BW dips x14 x14

Wed Mar 19

#1 315-315-315
BW dips x14

#2 315-365-405
BW dips x14
BW chins x10

Thur Mar 20

315-315-365-405
BW dips x20 x20

Fri Mar 21

315-315-365-405 first time in months that i'm 405 strong on my weakest day. this is going to get better and better. still can't believe i did 455 for 56 straight days and messed it up so badly like this. im still thankfull that i did not injure anything. just burned myself out doing so much of the little lifts.
BW chins x10

Sat Mar 22

315-315-365-405
BW chins x10 x10
Title: Re: Kingfush
Post by: vag on March 22, 2014, 06:27:05 am
Back in the 400s for good, i see even a 425+20 last week, nice, it is coming back!  :highfive:

Requesting switch back to daily updates, you are too much of a beast for us to have to search the edits on the weekly posts, reading your daily routine 400+ lifts is very motivating!
Title: Re: Kingfush
Post by: vincevega on March 22, 2014, 12:24:37 pm
how does your svj compare @ 365/405 vs 455+?
Title: Re: Kingfush
Post by: Raptor on March 22, 2014, 02:54:13 pm
how does your svj compare @ 365/405 vs 455+?

Yeah it would be very interesting to know
Title: Re: Kingfush
Post by: Kingfish on March 22, 2014, 09:06:53 pm
Requesting switch back to daily updates, you are too much of a beast for us to have to search the edits on the weekly posts, reading your daily routine 400+ lifts is very motivating!

thanks. weekly log makes it a lot easier to keep track of my progress. i do not do much to keep posting daily routines.

how does your svj compare @ 365/405 vs 455+?

SVJ ~ 176-182BW
365 ~ low 30s
405 ~ mid 30s
440 ~ high 30s- 40s

i did not SVJ test while i was constantly doing 455. my BW and BF will just get me injured.

if i really wanted to see if i can SVJ in the low 40s, i need to rep 475 on peak days, and lean out to ~ 186-190BW. not enough drive train for it at this time. i already did SVJ 2-hand dunks with high 30s/40.. called it a day after that.




Title: Re: Kingfush
Post by: Kingfish on March 23, 2014, 12:07:35 pm
Mar 23-29, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 23

#1 315-365-405
BW chins x10 x10 #4

#2 315-365-405
BW chins x0 #1
BW dips x20 #1

Mon Mar 24

315-365-405-435 +10 
BW dips x20

Tue Mar 25

315-365-405-435 +10 
BW dips x20

Wed Mar 26

315-365-405
BW dips x20
Calf Raise sled 4x45s x24

Thur Mar 27

315-365-405
BW chins x10 x10

Fri Mar 28

315-365-365
BW chins x11 x9

Sat Mar 29

315-365-405
BW chins x12 x8

Title: Re: Kingfush
Post by: Kingfish on March 30, 2014, 10:20:57 pm
Mar 30 - April 5, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 30

315-365-405
BW chins x12 x8

Mon Mar 31

315-365-405
BW chins x12 x8
BW dips x20

Tue April 1

#1 315-365-405
BW chins x12 x8
BW dips x20 x20

#2 315-365-405-425
BW dips x20

Wed April 2

315-365-405
BW chins x12 x8
BW dips x20

Thur April 4

315-365-405
BW dips x24 x6

Fri April 5

315-365-405
BW dips x20 x10

Sat April 6

315-365-405
BW dips x24 x20
Title: Re: Kingfush
Post by: Dreyth on April 07, 2014, 04:47:41 pm
Wait... so you're doin 475lb paused squats weekly now?
Title: Re: Kingfush
Post by: Kingfish on April 08, 2014, 04:39:58 am
April 6-12, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 6

315-365-405
BW dips x24

Mon April 7

315-365-405
BW chins x10 x8 x8
BW dips x24 x20

Tue April 8

315-365-405
Standing one arm cable rows 100lb x20
BW dips x26 x20

Wed April 9

315-365-405
BW chins x10
BW dips x26 x20

Thur April 10

315-365-405
BW chins x12 x8
BW dips x24

Fri April 11

315-365-405
BW chins x10
BW dips x24 x20
Seated calf raise sled 4x45s x24 x24


Sat April 12

315-365-405
Standing one arm cable rows 100lb x20
BW dips x24

Wait... so you're doin 475lb paused squats weekly now?

no.. only did 4 paused rep singles in 4 straight weeks Q4 of last year. also did 455 daily for 8 weeks straight at that time.

im taking it easy and stop at 405.
Title: Re: Kingfush
Post by: Kingfish on April 15, 2014, 05:27:50 am
April 13-19, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 13

315-365-405
315x4 no pause
One arm cable rows 100lb x12
BW dips x24

Mon April 14

315-365-405
BW chins x12
BW dips x24
Calf raise seated sled 4x45s x24

Tue April 15

315-365-405
BW chins x12
BW dips x24 x20

Wed April 16

315-365-405
315 x4 x4 x4
BW chins x8
BW dips x24

Thur April 17

315-365-405
315 x4
BW dips x24

Fri April 18

315-365-405
315 x4
BW dips x24

Sat April 19

315-365-405
BW dips x24
BW chins x12 x10
Title: Re: Kingfush
Post by: Kingfish on April 21, 2014, 11:27:08 am
April 20-26, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 20

315-365-405
One arm cable rows 100lb x12
BW dips x24

Mon April 21

315-365-405
315 x8 x8 no-pause. pacing myself until my hamstrings adapt to the movement. need some more time off the 405+ paused squats.
BW dips x24
Calf raise sled 4x45s x24 x24
BW chins x8 x8

Tue April 22

315-365-405
315 x10 no-pause
BW dips x26
BW chins x8 x8

Wed April 23

315-365-405
315 x8 no-pause
BW chins x8 x8

Thur April 24

315-365-405
315 x10 no-pause. no soreness at all anymore. will go up to 12 reps max
BW dips x28

Fri April 25

315-365-405
315 x10 no-pause
BW chins x8

Sat April 26

315-365-405
315 x12 no-pause
BW chins x12
BW dips x28

Title: Re: Kingfush
Post by: Kingfish on April 28, 2014, 08:47:23 am
April 27 - May 3, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 27

315-365-405
315 x12 no-pause
BW chins x12

Mon April 28

315-365-405
315 x12 no-pause. rep 10-12 easy now. could get to 16 today. 16+ with a lot more effort.
BW chins x12
BW dips x28

Tue April 29

315-365-405
315 x12 no-pause. 405 felt light enough. 440+ doable but hard. volume work thickening my legs good. 8-12 eggs/day combo with these high rep 315s
Calf raise sled 4x45s x24
BW dips x24

Wed April 30

315-365-405
365 x6 no-pause
BW chins x10

Thur May 1

315-365-405
365 x6 no-pause
BW chins x12
BW dips x24
Calf raise sled 4x45s x24

Fri May 2

315-365-405
365 x6 no-pause
BW dips x24
Calf raise sled 4x45s x24

Sat May 3

315-365-405
365 x6 no-pause
One arm cable rows 100x20
Calf raise leg press 9x45s x12
Title: Re: Kingfush
Post by: Kingfish on May 04, 2014, 02:32:13 pm
May 4-10, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 4

315-365-405-435
315 x12 no-pause
BW dips x28

Mon May 5

#1 315-365-405

#2 315-365-405
315 x12 no-pause
BW chins x12 x12

Tue May 6

315-365-405
315 x12 no-pause
calf raise seated sled 4x45s x24
BW dips x26

Wed May 7

#1 315-365-405

#2 315-365-405
315 x14 no-pause. will try to get to 16 on a strong day.

Thur May 8

315-365-405
315 x16 no-pause. cardio like a boss. could get to 20 but might not be able to do it consistently everyday. will go 12-14 tmrw
BW chins x12

Fri May 9

315-365-405
315 x12 no-pause
BW chins x12

Sat May 10

315-365-405
315 x16 no-pause. not as bad as the first time i did it. can go 18-20 in a few days and still get at least 12 the day after.
BW chins x12
Title: Re: Kingfush
Post by: Kingfish on May 12, 2014, 12:44:24 am
May 11-17, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 11

315-365-405
315 x12 no-pause
BW chins x12

Mon May 12

315-365-405
315 x18 no-pause
BW chins x12

Tue May 13

315-365-405
315 x18 no-pause
BW chins x12

Wed May 14

315-365-405
315 x12 no-pause

Thur May 15

315-365-405
315 x12 no-pause
BW chins x12

Fri May 16

315-365-405
315 x12 no-pause
BW chins x12

Sat May 17

315-365-405
315 x16 no-pause
BW chins x12
Title: Re: Kingfush
Post by: vag on May 12, 2014, 03:24:46 am
Sun May 4
315-365-405-435
315 x12 no-pause

Thur May 8
315-365-405
315 x16 no-pause. cardio like a boss. could get to 20 but might not be able to do it consistently everyday. will go 12-14 tmrw

Sat May 10
315-365-405
315 x16 no-pause. not as bad as the first time i did it. can go 18-20 in a few days and still get at least 12 the day after.

Things are getting serious again!!!  :wowthatwasnutswtf:  :almostascoolasnyancat:  :ibsquatting:
Title: Re: Kingfush
Post by: Raptor on May 12, 2014, 03:44:08 am
So these are actual reps, no singles?
Title: Re: Kingfush
Post by: Kingfish on May 13, 2014, 09:59:26 am
Things are getting serious again!!!  :wowthatwasnutswtf:  :almostascoolasnyancat:  :ibsquatting:

 :headbang: i already feel strong enough for 440+ on some days. just prefer to reset longer and do more volume/conditioning work with 315s

So these are actual reps, no singles?

daily backoff 315lb reps is a straight set without racking of the bar until i get all reps. 12 reps is resting, 16-18 is some cardio work. 18-20 is near max
Title: Re: Kingfush
Post by: Kingfish on May 18, 2014, 09:25:39 pm
May 18-24, 2014

Full Squats - Paused - Maintenance
455 #156 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 18

315-365-405-455#150 Day 1. +10 405 went up too fast. i had put 455. form was solid. 470 would be the grind.
315 x12 no-pause
BW chins x12

Mon May 19

315-365-405-455#151 Day 2. +10
315 x16 no-pause
BW chins x12

- BW 212-214. still not as strong as last year sept-dec when i singled this 455 daily for 8 straight weeks with some 475x1 in the mix. don't really know how i did it at the time, but can't complain right now. confident enough today to do the 455 in the power rack all the way out so i don't bottom out. no pins to save me in that one.. just drop and shake the whole place if i fail.

Tue May 20

315-365-405-455#152 Day 3. +20. BW 214. oh yes.
315 x12 no-pause
BW chins x12

Wed May 21

315-365-405-455#153 Day 4 +20
315 x12 no-pause
BW chins x12

Thur May 22

315-365-405-455#154 Day 5 +15
315 x12 no-pause

Fri May 23

315-365-405-455#155 Day 6 +10
315 x12 no-pause

Sat May 24

315-365-405-455#156 Day 7 +5. 4th 13hr work night. sub 6hr sleep. felt good to still get this 455.
315 x8 no-pause
Title: Re: Kingfush
Post by: Kingfish on May 26, 2014, 02:35:49 am
May 25-31, 2014

Full Squats - Paused - Maintenance
455 #157 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 25

315-365-405
315x8 no-pause
one arm cable rows 100lb x20

Mon May 26

315-365-405
315x8 no-pause

Tue May 27

315-365-405  * at boston for the week attending graduation. tired from the 6hr flight. might go 455 tmrw.
315x8 no-pause

Wed May 28

315-365-405
315 x8 x8 no-pause

Thur May 29

315-365-405
315 x8 x8 no-pause

Fri May 30

315-365-405
315 x8 x8 no-pause
BW chins x8
one arm cable rows x10

Sat May 31

315-365-405-455#157 +20 last day in boston and flying to SF tonight. did higher intensity since i will be tired tmrw anyway from the 6hr flight
315 x18
BW chins x8
Title: Re: Kingfush
Post by: Kingfish on June 01, 2014, 03:48:58 pm
June 1-7, 2014

Full Squats - Paused - Maintenance
455 #158 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 1

315-365-405-455#158 +10 thought id be tired from yesterday's flight. got good sleep.
315x12 no-pause
bw chins x12

Mon Jun 2

315-365-405-475#7 +5
315x12 no-pause
bw chins x12

*  475#7. not calling it a max (+0). i didn't collapse the upperback and had good consistent speed upwards, as opposed to a noticeable decay of that initial burst of speed from the hole up to the 1/4 squat position and then grind the rest..  can't really say also that its a +10 since anything added to a very heavy weight starts to feel exponentially heavy too. id get an uncomfortable 480. not really sure if il fight and grind a 485.. id probably lose. 
* the no-pause 315s after the 475.. felt like i can curl that weight the way it felt on my back. had to stop at 12 and pace for tue. will see if the 405 felt this explosive again tmrw. will not go 455+ whatever happens.

Tue Jun 3

315-365-405-455#159 +10
315x12 no-pause
bw chins x12

Wed Jun 4

315-365-405 rest
315x12 no-pause
bw chins x12

Thur Jun 5

315-365-405
315x8 no-pause
bw chins x8

Fri  Jun 6

315-365-405
315x8 no-pause
bw chins x8

Sat  Jun 7

315-365-405
315x8 no-pause
single arm cable rows 100x20
Title: Re: Kingfush
Post by: vag on June 02, 2014, 05:41:12 am
Sat May 31

315-365-405-455#157 +20 last day in boston and flying to SF tonight. did higher intensity since i will be tired tmrw anyway from the 6hr flight
315 x18

Visual representation:

455 ( +20 in the tank ) :  :ibsquatting:

And then 315 :  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:  :ibsquatting:


So much beast!!! :wowthatwasnutswtf:
Title: Re: Kingfush
Post by: Kingfish on June 02, 2014, 11:09:03 pm
^  :headbang:

BW still staying in the low to mid 210s with forced eating. the only way id probably get a paused 225kg (495) is to push my BW to the mid-high 215s or 220-225. don't really see myself being that big without being very fat. i might have to go back to no-pause squat just to get that weight up.. but im not very confident in bouncing with that weight.

Title: Re: Kingfush
Post by: Kingfish on June 09, 2014, 02:43:35 am
June 8-14, 2014

Full Squats - Paused - Maintenance
455 #161 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 8

315-365-405
315x8 no-pause
bw chins x8

Mon Jun 9

315-365-405-455#160 +10
315x8 no-pause
one arm cable rows 100x16

Tue Jun 10

315-365-405-455#161 +10
315x8 no-pause
bw chins x12

Wed Jun 11

315-365-405
315x8 no-pause
bw chins x12

Thur Jun 12

315-365-405
315x8 no-pause
bw chins x8

Fri  Jun 13

315-365-405
315x8 no-pause

Sat  Jun 14

315-365-405
315x8 no-pause
one arm cable rows 100x16
Title: Re: Kingfush
Post by: Kingfish on June 15, 2014, 08:10:13 pm
June 15-21, 2014

Full Squats - Paused - Maintenance
455 #165 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 15

315-365-405-455#162 +10
315x8 no-pause
one arm cable rows 100x12

Mon Jun 16

315-365-405-455#163 +5
one arm cable rows 100x12

* skipped the no-pause volume 315s. not getting stronger. need better recovery. +0 is collapsed mid-upperback with a long grind. almost that weak.

Tue Jun 17

315-365-405-455#164 +10
one arm cable rows 100x14

Wed Jun 18

315-365-405-455#165 +10
bw chins x8
seated calf raises sled 4x45s x20

Thur Jun 19

315-365-405
315 x4x4
seated dumbell shoulder press 70x4

Fri  Jun 20

315-365-405
315 x4
seated calf raise sled 4x45s x24

Sat  Jun 21

315-365-405
Title: Re: Kingfush
Post by: Kingfish on June 22, 2014, 07:45:36 pm
June 22-28, 2014

Full Squats - Paused - Maintenance
455 #166 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 22

315-365-405
one arm cable rows 100x12

Mon Jun 23

315-365-405
one arm cable rows 100x12

Tue Jun 24

315-365-405
315x8 no-pause
one arm cable rows 100x12

Wed Jun 25

315-365-405-455#166 +10
315x4 no-pause
BW chins x12

Thur Jun 26

315-365-405
315x8 no-pause
BW chins x12

Fri  Jun 27

315-365-405
315x4 no-pause
BW chins x8
seated calf raise sled 4x45s x24

Sat  Jun 28

315-365-405
315x4 no-pause
one arm cable rows 100x12
Title: Re: Kingfush
Post by: Kingfish on June 30, 2014, 05:49:42 am
June 29 - July 5, 2014

Full Squats - Paused - Maintenance
455 #168 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 29

315-365-405
one arm cable rows 100x8
1/4 no-reset squat jumps 2x25lb x8

Mon Jun 30

315-365-405-455#167 +10
1/4 no-reset squat jumps 2x25lb x8
BW chins x12

* il start to log my squat jumps to track fatigue. will not go for daily 455s at this time. im holding a 25lb hex plate on each hand. focus is on the smooth landing and transition to another jump, good plantar flex on takeoff, and good force absorption via quads/glutes on the drops.
* goal on squat jumps - 2x45s up to 12-16 reps with smooth/effortless movement.

Tue July 1
 
315-365-405-455#168 +10
1/4 no-reset squat jumps 2x25lb x8 x8
one arm cable rows 100x12

* plan to not daily the 455 did not work. i will use this top weight whenever the 405 feels light enough. will remove the back off volume 315s to get more recovery. will do jump squat for conditioning.

Wed July 2

315-365-405
1/4 no-reset squat jumps 2x25lb x8 x8 low jump height, focus on smooth force absorption
calf raise sled 4x45s x24
SVJ x2 32-32" double hand rim grab +rim chins

Thur July 3

315-365-405
1/4 no-reset squat jumps 2x25lb x8 x8 x8
SVJ x2

Fri  July 4

315-365-405
1/4 no-reset squat jumps.
- 2x25lb x8 x8
- 4x45lb x8
SVJ x2

Sat  July 5

315-365-405
1/4 no-reset squat jumps.
- 2x25lb x8 x8
SVJ x2

Title: Re: Kingfush
Post by: Kingfish on July 08, 2014, 07:16:47 pm
July 6-12, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun July 6

315-365 did not sleep well
2x25 x8 x8
2x45 x8

Mon July 7

315-365-405
2x25lb x8 x8
SVJ x3
one arm cable rows 100 x12

Tue July 8

315-365-405-455#169 +0
2x25lb x8 x8
SVJ x2
BW chins x12

* BW down 4-6lbs in 2 weeks by lowering carbs. cant be jumping too often at 210+.

Wed July 9

315-365-405
2x25lb x8 x8
SVJ x2
seated calf raise sled 4x45s x24

Thur July 10

315-365-405
2x25lb x8 x8
SVJ x4
seated calf raise sled 4x45s x24

Fri  July 11

315-365-405
2x25lb x8 x8
SVJ x4

Sat  July 12

315-365-405
2x25lb x8 x8
SVJ x4
calf raise sled 4x45s x24
Title: Re: Kingfush
Post by: Kingfish on July 14, 2014, 07:00:57 am
July 13-19, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun July 13

315-365-405
2x25 x8 x8
SVJ x3

Mon July 14

315-365-405
2x25 x8 x8
SVJ x3

Tue July 15

315-365-405
2x25 x8 x8
SVJ x4
one arm cable rows 100x12

Wed July 16

315-365-405
2x25 x8 x8
SVJ x2

Thur July 17

315-365-405
2x25 x8 x8
SVJ x2
seated calf raise sled 4x45s x24

Fri  July 18

315-365-405
2x25 x8 x8
SVJ x4

Sat  July 19

315-365-405
2x25 x8 x8
SVJ x4
Title: Re: Kingfush
Post by: Kingfish on July 24, 2014, 07:55:00 pm
July 20-26, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun July 20

315-365-405
2x25 x8 x8
SVJ x4

Mon July 21

315-365-405
one arm cable rows 100x20

* rest a little from the jump squats

Tue July 22

315-365-405
BW chins  x12

Wed July 23

315-365-405
seated calf raise sled 4x45s x24
BW chins x12

Thur July 24

315-365-405
BW chins x12

Fri  July 25

315-365-315
BW dips x12

Sat  July 26

315-365-405
BW chins x12
Title: Re: Kingfush
Post by: Kingfish on July 28, 2014, 07:47:29 am
July 27 - Aug 2, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun July 27

315-365-405
BW chins x8

Mon July 28

315-365-405
one arm cable rows 100x20
 
Tue July 29

315-365-405
seated calf raise sled 4x45s x24
seated dumbell shoulder press 60x8

Wed July 30

315-365-405
seated calf raise sled 4x45s x24
seated dumbell shoulder press 60 x10 x6

Thur July 31

315-365-315
seated calf raise sled 4x45s x24
seated dumbell shoulder press 60 x10

Fri  Aug 1

315-365-315
Jump Squat 2x25s x8
SVJ x4

Sat  Aug 2

315-365-315
one arm cable rows 100x12
Title: Re: Kingfush
Post by: LBSS on July 29, 2014, 11:55:07 am
what's your svj at right now?
Title: Re: Kingfush
Post by: Kingfish on July 29, 2014, 06:18:19 pm
what's your svj at right now?

36" peak doing double hand rim grabs. was wearing chucks. would get a little higher with kobes and some pickup game warmups. not bad at this 208-212BW IMO. no 38"+ unless i really work on getting very lean.

stopped with the loaded jump squats for now. im tired.

Title: Re: Kingfush
Post by: Kingfish on August 05, 2014, 01:53:53 am
Aug 3-9, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 3

315-315-315
one arm cable rows 100x14

Mon Aug 4

315-365-405
one arm cable rows 100x14 

Tue Aug 5

315-365-405
seated dumbell shoulder press 70x8

Wed Aug 6

315-365-315
seated calf raise sled 4x45s x24

Thur Aug 7

315-365-315
seated dumbell shoulder press 70 x4 x4

Fri  Aug 8

315-365-315
seated dumbell shoulder press 60x10

Sat  Aug 9

315-365-315
seated dumbell shoulder press 70 x4 x3 x3
one arm cable rows 75x10
calf raise seated sled 4x45s x24
Title: Re: Kingfush
Post by: Kingfish on August 10, 2014, 10:18:47 pm
Aug 10-16, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 10

315-365-315
seated shoulder press 80x3 60 x3x4

Mon Aug 11

315-365-405
BW chins x12

Tue Aug 12

315-365-405
315 x8 no-pause
one hand dumbell rows 50 x8 x8 x8, 80 x8

Wed Aug 13

315-365-405
315 x4
dumbell shoulder press 60x10

Thur Aug 14

315-365-405
dumbell shoulder press 70x6

Fri Aug 15

315-365-315
dumbell shoulder press 60x10

Sat Aug 16

315-365-315
one arm cable rows 100x12

Title: Re: Kingfush
Post by: vag on August 11, 2014, 09:25:21 am
Have you lost weight? Because your lifts are going down. I know you love that daily thing, you also stated that you get detrained if you drop it and finally it is your own personal special 'myth', but maybe you could consider going more traditional, like, with... uhm... rest days?
Just saying.
Title: Re: Kingfush
Post by: Kingfish on August 12, 2014, 01:19:02 am
Have you lost weight? Because your lifts are going down. I know you love that daily thing, you also stated that you get detrained if you drop it and finally it is your own personal special 'myth', but maybe you could consider going more traditional, like, with... uhm... rest days?
Just saying

lifts are 365-405 max because i cycle recovery weeks after volumes of jump squats. i can still get 405+ but would rather wait longer until the 405 feels feather light on my back. i did 475 paused within the last 2 months. its not that bad.

Title: Re: Kingfush
Post by: ChrisM on August 12, 2014, 01:35:27 am
Do you have a planned cut anytime soon or are you just going by feel?
Title: Re: Kingfush
Post by: Kingfish on August 12, 2014, 07:28:03 pm
Do you have a planned cut anytime soon or are you just going by feel?

no planned leaning out at this time. my BW stopped at 206-210lb any added calories just gets me fatter. il get to 440-455 in a couple of weeks, and some sort of volume 315s thats maintainable and start to take on more calories to get BW to 214-220ish at mid teens BF%.
Title: Re: Kingfush
Post by: Kingfish on August 19, 2014, 12:29:11 am
Aug 17-232014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 17

315-365-315
seated shoulder press 80x2 60x10

Mon Aug 18

315-365-405
BW chins x12

Tue Aug 19

315-365-405
BW chins x12

Wed Aug 20

315-365-405
BW chins x12

Thur Aug 21

315-365-405
BW chins x8 x8

Fri Aug 22

315-365-315
dumbell seated shoulder press 70x6 80x2 60x10 60x10

Sat Aug 23

315-365-405
BW chins x12
Title: Re: Kingfush
Post by: Kingfish on August 25, 2014, 08:23:12 am
Aug 24-30 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 24

315-365-405
seated shoulder press 70x8

Mon Aug 25

315-365-405
seated shoulder press 70x8

Tue Aug 26

315-365-405
seated shoulder press 75x6

Wed Aug 27

315-365-405
seated shoulder press 75x6

Thur Aug 28

315-365-315
seated shoulder press 75x6

Fri Aug 29

315-365-315
seated shoulder press 75 x5x5

Sat Aug 30

315-365-405
seated shoulder press 70x8
Title: Re: Kingfush
Post by: Kingfish on September 02, 2014, 12:58:27 am
Aug 31 - Sept 6  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 31

315-365-405
BW chins x12

Mon Sept 1

315-365-405
BW chins x12

Tue Sept 2

315-365-405
Seated dumbell shoulder press 70x10
BW chins x12

Wed Sept 3

315-365-405
Seated dumbell shoulder press 70x9
BW chins x8

Thur Sept 4

315-365-405
BW chins x10 x10

Fri Sept 5

315-365-315
seated dumbell shoulder press 70 x8 x6

Sat Sept 6

315-365-405
seated dumbell shoulder press 70 x10

Title: Re: Kingfush
Post by: Kingfish on September 08, 2014, 10:54:46 pm
Sept 7-13  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Sept 7

315-365-405
seated dumbell shoulder press 70 x10

Mon Sept 8

315-365-405
seated dumbell shoulder press 70 x10

Tue Sept 9

315-365-405-440
BW chins x12

Wed Sept 10

315-365-405
BW chins x12

Thur Sept 11

315-365-405
dumbell shoulder press 70x8

Fri Sept 12

315-365-405
dumbell shoulder press 70x8
BW chins x4 x4

Sat Sept 13

315-365-405
dumbell shoulder press 70x8
Title: Re: Kingfush
Post by: LBSS on September 15, 2014, 12:01:31 pm
btw a belated congrats on passing the three-year mark on your daily squat mission. how many days have you missed in that time? like 10?
Title: Re: Kingfush
Post by: Kingfish on September 15, 2014, 05:18:33 pm
Sept 14-20,  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Sept 14

315-365-405
seated dumbell shoulder press 70 x8

Mon Sept 15

315-365-405
seated dumbell shoulder press 70 x10

Tue Sept 16

315-365-405
seated dumbell shoulder press 75 x8

Wed Sept 17

315-365-405
seated dumbell shoulder press 75 x8

Thur Sept 18

315-365-405
seated dumbell shoulder press 75 x8

Fri Sept 19

315-365-405
BW chins x8

Sat Sept 20

315-365-405
db shoulder press 75x6
one arm cable rows 100x20
Title: Re: Kingfush
Post by: Kingfish on September 15, 2014, 05:26:04 pm
btw a belated congrants on passing the three-year mark on your daily squat mission. how many days have you missed in that time? like 10?

2 for the plane trip each way, 4 for the trip to bocaray. did pistols but still not a loaded backsquat.

i'm very thankful that i remain healthy to train consistently.   :headbang:

now only if i can figure out how i mentally did 455 for 8 weeks daily last year. 



Title: Re: Kingfush
Post by: LBSS on September 15, 2014, 05:34:26 pm
(1110-8)/1110=0.993=99.3% adherence rate. that's insane. your dedication and discipline are inspiring, for real.
Title: Re: Kingfush
Post by: Kingfish on September 21, 2014, 02:04:17 pm
Sept 21-27,  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Sept 21

315-365-405
seated dumbell shoulder press 75 x6

Mon Sept 22

315-365-405
seated dumbell shoulder press 75 x8 x6 x6
BW chins x10

Tue Sept 23

315-365-405
seated dumbell shoulder press 75 x8
BW chins x10

Wed Sept 24

315-365-405
315 x12 no-pause
seated dumbell shoulder press 75 x7

Thur Sept 25

315-365-405
seated dumbell shoulder press 75 x8 x8
BW chins x12

* 315x12 did some damage. glutes, quads and hams are sore. 405 today got up explosively. could get 425. form was solid. BW208.

Fri Sept 26

315-365-405
seated dumbell shoulder press 75 x7

* silly injury at home. leg got numb from sitting down, stood up and tripped on my right foot thumb because it stayed on the floor and did not lift up with my foot. twisted ankle a little. had to take advil just to be able to walk without looking like im broken. i already walk funny because of the DOMS from the high rep 315s.
* no problem with the 405. hurts a lot when i plantar flex. dorsi flexing on squat is tolerable.

Sat Sept 27

315-315-315
seated dumbell shoulder press 75 x6 x6

*ankle broken. recovering. don't want to aggravate injury


 
Title: Re: Kingfush
Post by: Kingfish on September 29, 2014, 11:48:28 pm
Sept 28 - Oct 4,  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Sept 28

315-315-315
seated dumbell shoulder press 75 x8 x7
one hand cable rows 100x12

Mon Sept 29

315-365-405
315 x8
seated dumbell shoulder press 75 x8
BW chins x10

* ankle not broken anymore.

Tue Sept 30

315-365-405
315 x8
seated dumbell shoulder press 80x6
BW chins x12

* will use a single set of 80 x4-6, or 75x8s on db shoulder press. waiting to build it up to 80x8-10 and eventually push into the 90-100lb.

Wed Oct 1

315-365-405
315 x4
seated dumbell shoulder press 75x7
BW chins x12

Thur Oct 2

315-365-405
seated dumbell shoulder press 80x4 75x4

Fri Oct 3

315-365-405
seated dumbell shoulder press 75x4
BW chins x10

Sat Oct 4

315-365-405
315 x4 x4 x4
seated dumbell shoulder press 75x6

Title: Re: Kingfush
Post by: LBSS on September 30, 2014, 09:53:40 am
you are a cyborg.
Title: Re: Kingfush
Post by: Kingfish on October 06, 2014, 05:47:29 am
Oct 5-11,  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 5

315-365-405
seated dumbell shoulder press 75 x6
BW chins x10

Mon Oct 6

315-365-405
seated dumbell shoulder press 75 x7
BW chins x12

Tue Oct 7

315-365-405-440 +15
BW chins x12

* BW 204-208lb. 440 was still not max. 455ish would be a crawl. good weight for today.

Wed Oct 8

315-365-405
315 x4
seated calf raise sled 4x45s x24

Thur Oct 9

315-365-405
seated dumbell shoulder press 75 x7 x5
BW dips x10

Fri Oct 10

315-365-405
BW chins x12
BW dips x10

Sat Oct 11

315-365-405
seated shoulder press 75x8
Title: Re: Kingfush
Post by: Dreyth on October 06, 2014, 01:52:47 pm
Hows your right foot thumb doing  :trolldance:





You god damned machine.
Title: Re: Kingfush
Post by: Kingfish on October 07, 2014, 12:23:17 am
Hows your right foot thumb doing  :trolldance:

You god damned machine.

everything is working now. lets keep it that way. 
Title: Re: Kingfush
Post by: Kingfish on October 12, 2014, 11:06:03 pm
Oct 12-18,  2014

Full Squats - Paused - Maintenance
455 #170 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 12

315-365-405
315x4
BW chins x12

Mon Oct 13

315-365-405
315x4
seated dumbell shoulder press 80x5 75x6

Tue Oct 13

315-365-405-455#170
seated dumbell shoulder press 80x6
BW chins x12

* BW204-208. very strong sleep. can't really maintain this pace because i end up not doing anything else but stay in bed. i need 8+hr constantly to get 440+, along with some strong meals. this is what i did before but i got tired of sleeping all the time.
* felt good to move the 455 from a strict pause.  last 475 was in June. could hit 475 next week if i don't screw up the sleep and diet. 

Wed Oct 15

315-365-405
Chins 45lb x4x4 BWx10

Thur Oct 16

315-365-405
BW dips x10 x10

Fri Oct 17

315-365-405
seated shoulder press 80x4
weighted chins 45x4

Sat Oct 18

315-365-405
seated shoulder press 75 x8 x6
weighted chins 45 x4 x4
BW chins x8
Title: Re: Kingfush
Post by: Kingfish on October 19, 2014, 02:17:03 pm
Oct 19-25,  2014

Full Squats - Paused - Maintenance
455 #170 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 19

315-365-405
seated shoulder press 75x6
loaded chins 45lb x4 x4
bw chins x6

* might use lifting belt on seated shoulder press. my lowerback feels beat lately. squats feel solid. just need more bracing while supporting 150-160lb on seated press. starting to fatigue the stabilizing muscles.

Mon Oct 20

315-365-405
seated calf raise sled 4x45s x24
bw dips x10

Tue Oct 21

am
315-365-405
315x16 no-pause
loaded chins 45lb x4 x4

pm
315-365-405
one arm cable rows 100 x16

* did another pm workout to loosen up. that 315x16 might give me so much doms. not good specially because this is my wed-sat long work week. did squat singles then a few mins of static hamstring hurdler stretches. no-pause squats gets my hamstring feel pulled. quads and glutes get the usual high rep jello afterwards.

Wed Oct 22

315-365-405
315x12 no-pause
bw dips x16 x16

* glutes and lowerback are sore, quads are jello. 315-365-405 felt very smooth even with all that soreness. 315x12 just in case i had to do some extended walking at work.

Thur Oct 23

315-365-405
315x4 no-pause
chins 45lb x6 x4

Fri Oct 24

315-365-405
315x6 no-pause
chins 45lb x6
bw dips x20

Sat Oct 25

315-365-405
315x4 no-pause
chins 45lb x6 x4 bw x4

 
Title: Re: Kingfush
Post by: ChrisM on October 20, 2014, 04:00:03 pm
Do you have a percentage of your squat you use for jump squats or is it just something you've felt out and works for you?

As usual, beastly.  Keep at it man.
Title: Re: Kingfush
Post by: Kingfish on October 20, 2014, 05:47:56 pm
Do you have a percentage of your squat you use for jump squats or is it just something you've felt out and works for you?

As usual, beastly.  Keep at it man.

most of the time i will use 2x25lb hex plates for 8-16 reps for maintenance or il go up to 35/45lb plate max. will rep until the landings/transitions are quick and smooth. i don't go for max height on j-squats. i save that for unloaded SVJs.


Title: Re: Kingfush
Post by: Kingfish on October 26, 2014, 03:25:42 pm
Oct 26 - Nov 1,  2014

Full Squats - Paused - Maintenance
455 #171 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 26

315-365-405
loaded chins 45lb x6
bw chins x4

Mon Oct 27

315-365-405-455#171
bw chins x12

Tue Oct 28

315-365-405 +40
chins 45lbx6

* could get 440. saved it for a 455 tmrw.

Wed Oct 29

315-365-405 +40
315x8 no-pause
dips bw x26

* skipped the heavy single. too stressed watching giants game 7

Thur Oct 30

315-365-405
dips bw x20
seated calf raise sled 4x45s x24

Fri Oct 31

315-365-405
chins 45lb x6 x4

Sat Nov 1

315-365-405
chins 45lb x7
Title: Re: Kingfush
Post by: Kingfish on November 02, 2014, 10:58:29 pm
Nov 2-8,  2014

Full Squats - Paused - Maintenance
455 #172 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 2

315-365-405
one arm cable rows 100lb x20

Mon Nov 3

315-365-405-455#172
chins 45lb x8 x4

* might need bw to 210-214 to do these repeatable daily paused 455s. im now at 204-208lb. can get 455 but it takes days before i feel ready for that weight again. plan to get lean is working. losing some strength but thats expected.

Tue Nov 4

315-365-405
dumbell shoulder press seated 75lbx6

Thur Nov 6

315-365-405
315 x4 x4 no-pause
chins 45lbx6 75lbx1

Fri Nov 7

315-365-405
chins 45lb x6 x3

Sat Nov 8

315-365-405
seated shoulder press 75lbx6
Title: Re: Kingfush
Post by: Kingfish on November 09, 2014, 11:24:29 pm
Nov 9-15,  2014

Full Squats - Paused - Maintenance
455 #172 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 9

315-365-405
chins 45lbx6

Mon Nov 10

315-365-405-440+ 15
chins 45lbx8
dips bwx30

Tue Nov 11

315-365-405
315x8 no-pause
one arm cable rows 100x20

Wed Nov 12

315-365-405
chins 45lbx8
dips bwx30

Thur Nov 13

315-365-405
dips bwx30
calf raise sled 4x45lbs x24

Fri Nov 14

315-365-405
chins 45lbx7
dips bwx20

Sat Nov 15

315-365-405
chins 45lbx6
Title: Re: Kingfush
Post by: Dreyth on November 11, 2014, 11:24:57 pm
What does 440 +15 mean exactly
Title: Re: Kingfush
Post by: LBSS on November 12, 2014, 08:56:48 am
What does 440 +15 mean exactly

means he could have done 455 but no more.
Title: Re: Kingfush
Post by: Kingfish on November 16, 2014, 08:38:06 pm
Nov 16-22,  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 16

315-365-405
chins bwx12

Mon Nov 17

315-365-405-455#173 +10

* rest upperbody from all the weighted chins. 455x1 felt good. not too much effort getting it up. not 475 stong at this 204-208BW.

Tue Nov 18

315-365-405
one arm cable rows 100lb x20

Wed Nov 19

315-365-405
one arm cable rows 100lb x20

Thur Nov 20

315-365-405
chins 45lbx8
dips bwx30

Fri Nov 21

315-365-405
chins 45lbx6

Sat Nov 22

315-365-405
chins 45lbx7
Title: Re: Kingfush
Post by: Kingfish on November 24, 2014, 10:43:32 am
Nov 23-29,  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 23

315-365-405
seated shoulder press 75lbx6

Mon Nov 24

315-365-405 +40
315x8 no-pause
chins 45lbx8

Tue Nov 25

315-365-405
seated shoulder press 75lbx6

Wed Nov 26

315-365-405
bw dips x30

Thur Nov 27

315-365-405
seated shoulder press 75lbx6

Fri Nov 28

315-365-405
chins 45lbx8

Sat Nov 29

315-365-405
chins 45lbx8
Title: Re: Kingfush
Post by: Kingfish on December 01, 2014, 03:38:21 am
Nov 30 - Dec 6,  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 30

315-365-405

Mon  Dec 1

315-365-405+40
315x8 no-pause

* BW 200lbs. Left elbow broken a little either from getting pitched while i slept or from the back to back days of weighted 45lb chins x8s.
* will go as low as mid 190s until i lean to 10-12%BF

Tue  Dec 2

315-365-405-440
chins 45lbx9

* left elbow was just pinched while sleeping. no more strain. was strong with the chins. could have made 10 but did not like to struggle today. will aim for 10-12 then move up to 75lbx6-8

Wed  Dec 3

315-365-405-440
dips BWx30

* back to back 200kg. feeling good with all the sleep. raining non stop here in SF.  also had more protein shakes. don't want BW to drop to sub 200lb too fast. 

Thur  Dec 4

315-365-405
chins 45lbx8

Fri  Dec 5

315-365-405
seated shoulder press 75lbx4

Sat Dec 6

315-365-405
chins 45lbx8

Title: Re: Kingfush
Post by: Dreyth on December 03, 2014, 11:03:37 am
i forgot that all of these are paused squats


shittttttttttttt
Title: Re: Kingfush
Post by: Kingfish on December 07, 2014, 08:37:00 pm
Dec 7-13  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 7

315-365-405
seated shoulder press 75lbx5

Mon Dec 8

315-365-405 +40
chins 45lbx8

Tue Dec 9

315-365-405-440
seated shoulder press 75lbx6

BW 204-208lb

Wed Dec 10

315-365-405
chins 45lbx8

Thur Dec 11

315-365-405
chins 45lbx8

Fri Dec 12

315-365-405
chins 45lbx8

Sat Dec 13

315-365-405
chins 45lbx6
seated shoulder press 75lbx4
Title: Re: Kingfush
Post by: Kingfish on December 14, 2014, 04:22:51 pm
Dec 14-20  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 14

315-365-405

Mon Dec 15

315-365-405-440 +10
seated shoulder press 75lbx6
chins 45lbx8

Tue Dec 16

315-365-405
chins 45lbx4

Wed Dec 17

315-365-405
chins 45lbx6

Thur Dec 18

#1
315-365-405
seated shoulder press 75lbx7

* vacationing for a week in chicago. will not work for 4 days this week. just eat sleep lift and have a good time here. no 24hr fitness. did a weekly pass on xsportfitness gym (only 24hr gym here). not as clean and modern as 24hr but cant complain. felt so much stronger whenever i get my midday naps. will lift again later to burn extra calories from the deep dish pizzas here.

#2
315-365-405-440
seated shoulder press 80lbx6
chins 45lbx8
seated calf raises sled 4x45lbs x24
 
* everything else was strong besides the squat. still no 455 even on 12+hr sleeps. need that 208-212BW to get 200kg+.

Fri Dec 19

#1
315-365-405
chins 45lbx8

#2
315-365-405-440 +15
seated dumbell shoulder press 80lbx6

* could get a 455 but it will be a painful crawl. its been a while since i got back to back 440s and feel stronger on the 2nd day.

Sat Dec 20

#1
315-365-405
seated db shoulder press 80lbx5

#2
315-365-405-440+10
seated db shoulder press 80lbx6

* last night here in chicago. leaving tmrw morning for SF.
Title: Re: Kingfush
Post by: Kingfish on December 21, 2014, 06:50:06 am
Dec 21-27  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 21

#1
315-365-405

#2
315-365-405
seated shoulder db press 80lbx4

Mon Dec 22

#1
315-365-405
chins 45lbx7

#2
315-365-405 +40
seated db press 80lbx4
chins 45lbx7

Tue Dec 23

#1
315-365-405


#2
315-365-405 +40
chins 70lbx4

* did not use 440+. 405 did not go up as fast as i wanted. will rest more

Wed Dec 24

#1
315-365-405-405
chins 70lbx4

Thur Dec 25

315-315-315

Fri Dec 26

315-365-405
seated db press 75lbx5

Sat Dec 27

315-365-405
seated db press 75lbx6
chins 45lbx8


Title: Re: Kingfush
Post by: Kingfish on December 28, 2014, 01:41:51 pm
Dec 28 - Jan 3, 2015

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 28

315-365-405
chins 45lbx8
dips bwx10 x10

Mon Dec 29

#1 315-365-405
chins 45lbx7
dips bwx10

#2 315-365-405-440 +10
seated db press 75lbx7

Tue Dec 30

#1 315-365-405
dips bwx10

#2 315-365-405-455#174
315x4 no-pause
chins 45lbx8

Wed Dec 31

#1 315-365-405
chins 45lbx6

#2 315-365-405-440
chins 45lbx8

Thur Jan 1

#1 315-365-405
* so strong. did all the singles with breaks as long as it took me to load the next weight. didn't even use collars so thats just seconds in between. took me longer to put on my ironworks. will get 440-455 later. steak and eggs from the holiday worked well

#2 315-365-405-440 +10
315x8 no-pause
chins 45lbx8
* not as strong as i thought id be. recovering and maintaining 200kg top set for the last few days is a good thing. work night starts. will maintain again and just go thru the 3-set singles.

Fri Jan 2

315-365-405
no-pause 315x8
chins 45lbx7

Sat Jan 3

315-365-405
315x6 no-pause
dips bwx20
Title: Re: Kingfush
Post by: Kingfish on January 04, 2015, 11:00:17 pm
Jan 4-10, 2015

Full Squats - Paused - Maintenance
455 #177 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Jan 4

315-365-405
315 x4 x4 no-pause
dips bwx20

* no-breaks between sets. gym too cold. got warmed up good. might go 440-455 tmrw. BW206-210lb.

Mon Jan 5

#1 315-365-405
dips bwx20

#2 315-365-405-455#175 +10
315x4 no-pause
chins 45lbx8

Tue Jan 6

#1 315-365-405

#2 315-365-405-455#176 +5
315x8 no-pause
dips bwx20

* 3-day work nights starts tmrw. will go easy for the next few days. back to back 455s is a good start for the year. slept so much and the sun-tue vacation days felt very short.

Wed Jan 7

#1 315-365-405 +40
dips bwx20

* was very strong already this morning. might go 440-455 if the 405 feels light enough later.

#2 315-365-405-455#177 +10
dips bwx24

* ohyes. BW208-212

Thur Jan 8

315-365-405-405 +40
314x4 no-pause
chins 45lbx7

Fri Jan 9

315-365-405 +50
314x4 no-pause
dips bwx30

Sat Jan 10

315-365-405 +40
314x4 no-pause
chins 45lbx7
Title: Re: Kingfush
Post by: Kingfish on January 11, 2015, 01:03:21 pm
Jan 11-17, 2015

Full Squats - Paused - Maintenance
455 #180 | 465 #4 | 470 #1| 475 #7

Sun Jan 11

#1 315-365-405
315 x4 no-pause
dips bwx20

#2 315-365-405 +40
315 x4 no-pause
dips  bwx30

* not recovered from the shift schedule change yet. will be a lot stronger tmrw. will aim for 455s on strong days and get BW to 210-214 just like last time i singled 455 for weeks.. will focus on backoff volume sets also for conditioning and leaning out.

Mon Jan 12

#1 315-365-405 +40
315 x4 no-pause
chins 45lbx7

#2 315-365-405-455#178 +10
315 x4 no-pause
chins 45lbx8

* week 2 of consistent 455s. BW 208-212lb. morning light squats also for appetite. strong egg powered breakfast and a midday nap. gets me very strong in the afternoon. sucks because the days go by so fast. im sleeping more than 1/2 of the day on my non-work days.

Tue Jan 13

#1 315-365-405 +40
315 x4 no-pause
dips bwx30

#2 315-365-405-455#179 +10
315 x4 no-pause
dips bwx30

* one more 455 tmrw afternoon and back to wed-sat work nights.

Wed Jan 14

#1 315-365-405
315 x4 no-pause
dips bwx20

#2 315-365-405-455#180 +5
315 x2 no-pause

* ran out of time to do the upperbody compounds. company gym was packed. all 5 squat racks were occupied.

Thur Jan 15

315-365-405
315 x4 no-pause
dips bwx34

Fri Jan 16

315-365-405
315 x4 no-pause
seated calf raise 4x45s x24

Sat Jan 17

315-365-405
dips BWx30
Title: Re: Kingfush
Post by: Dreyth on January 13, 2015, 10:15:59 am
I think I asked this a while ago but i forgot. How is your training set up right now?

Seems to me right now you are doing daily (sometimes twice daily) paused squats to a minimum of 405lbs plus a little back off set of 315.
But on some days when you feel better, you are going as high as 475 before that 315 back off.

Whats your goal? How long will you keep this up? When will you jump?

Will you hit 5 plates paused one day?!?!

Title: Re: Kingfush
Post by: Kingfish on January 13, 2015, 11:00:39 am
I think I asked this a while ago but i forgot. How is your training set up right now?

Seems to me right now you are doing daily (sometimes twice daily) paused squats to a minimum of 405lbs plus a little back off set of 315.
But on some days when you feel better, you are going as high as 475 before that 315 back off.

Whats your goal? How long will you keep this up? When will you jump?

Will you hit 5 plates paused one day?!?!

short term goal (Q1 2015) is to get back to daily 455s  without the need of a midday nap just to power thru the afternoon workout. did that couple of years ago when i was at 210-214lb. im getting back there slowly.

when i get another paused 475, then il think about dedicating training for the paused 495lb (225kg).  most likely il go for a paused rep PR than to train (most likely diet) for dunking again. 

my squat routine has been top set centered since i started doing paused reps. if i were to build more mass for 455+, the plan is for 385-405 no-pause for multi sets of 6-8 reps.  easier said than done.






 
Title: Re: Kingfush
Post by: Dreyth on January 13, 2015, 01:14:21 pm
Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...
Title: Re: Kingfush
Post by: Kingfish on January 13, 2015, 10:39:39 pm
Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...

no plan on doing anything 455+ without a pause. the point of doing the pause is to use lesser weights to avoid injury. training explosive strength is just second benefit of the pause for me.

most likely i can single a no-pause 475 right now. these 455 singles don't really feel very heavy at all. 
Title: Re: Kingfush
Post by: Dreyth on January 14, 2015, 09:33:50 am
Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...

no plan on doing anything 455+ without a pause. the point of doing the pause is to use lesser weights to avoid injury. training explosive strength is just second benefit of the pause for me.

most likely i can single a no-pause 475 right now. these 455 singles don't really feel very heavy at all.

Smartest thing ive heard in a long time in regards to training :highfive:
Title: Re: Kingfush
Post by: Kingfish on January 18, 2015, 10:42:39 pm
Jan 18-24, 2015

Full Squats - Paused - Maintenance
455 #182 | 465 #4 | 470 #1| 475 #7

Sun Jan 18

315-365-405
dips bwx20

Mon Jan 19

315-365-405-455#181 +5
chins 45lbx8

* the chins with 45lb always gets exponentially harder at 8+ reps

Tue Jan 20

315-365-405
315x4 no-pause
chins 45lbx7
dips bwx26

Wed Jan 21

315-365-405
315x4 no-pause
dips bwx30

* working days for the next 2 weeks, tue-thur. sleep cycle off due to lack of preworkout naps. will maintain 405s until i get better sleep on friday

Thur Jan 22

315-365-405
315x4 no-pause
dips bwx30

Fri Jan 23

315-365-405
315x4 no-pause

Sat Jan 24

315-365-405-455#182+10
315x4 no-pause
chins 45lbx7
dips bwx20
Title: Re: Kingfush
Post by: Kingfish on January 26, 2015, 08:02:41 am
Jan 25-31, 2015

Full Squats - Paused - Maintenance
455 #183 | 465 #4 | 470 #1| 475 #7

Sun Jan 25

315-365-405-405
chins 45lbx7
dips bwx24

* skipped no-pause 315s. starting to feel tired from continuous daily volumes

Mon Jan 26

315-365-405
dips bwx20

Tue Jan 27

315-365-405
chins 45lbx7
dips bwx20

Wed Jan 28

315-365-405
dips bwx20

Thur Jan 29

315-365-405
dips bwx20
chins 45lbx5


Fri Jan 30

315-365-405-455#183+5
chins 45lbx8

* back to my regular work hours next week. was expecting to be stronger today but my sleep cycle is still adjusting.

Sat Jan 31

315-365-405-405 +40
chins 45lbx8
Title: Re: Kingfush
Post by: Dreyth on January 27, 2015, 03:59:38 am
How much did you weigh and what was your squat when you first hit your 40" vertical?
Title: Re: Kingfush
Post by: Kingfish on January 29, 2015, 08:13:57 am
How much did you weigh and what was your squat when you first hit your 40" vertical?

445@170lb

http://www.youtube.com/watch?v=SGSq-YOYOmw
Title: Re: Kingfush
Post by: Kingfish on February 01, 2015, 07:17:51 pm
Feb 1-7, 2015

Full Squats - Paused - Maintenance
455 #185 | 465 #4 | 470 #1| 475 #7

Sun Feb 1

315-365-405 +40
chins 45lbx7
dips bwx20

Mon Feb 2

315-365-405-455#184 +5
405x1
315x4 no-pause
chins 45lbx7
dips bwx20


Tue Feb 3

#1 315-365-405
bw dips x20

#2 315-365-405
one arm cable rows 100lbx20

* need to back off now from the bw dips. left elbow joint starting to feel beat. adding volumes of squats without the multi rep 315s.

Wed Feb 4

315-365-405-455#185
315x4 no-pause
bw dips x24

* mid back collapsed midway up with 455. legs feel very strong so i just pushed it up to complete the rep. cable rows did some damage to the rhomboids. i was a least a +10-15lb over the 455 today but i used too much effort because the concentric took a lot longer than usual.

Thur Feb 5

315-365
315x4 no-pause
bw dips x20

Fri Feb 6

315-365-405

Sat Feb 7

315-365-405
Title: Re: Kingfush
Post by: Kingfish on February 08, 2015, 06:53:52 pm
Feb 8-14, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Sun Feb 8

315-365-405-455#186
chins 45lbx7


Mon Feb 9

315-365-405+40
chins 45lbx7

Tue Feb 10

315-365-405+25
chins 45lbx7

* stomach problem. probably bad eggs. threw up last 2 solid meals. BW down by 4-6lbs. slept 80% of the time. was strong but felt the lack of good diet. caffeine carried me but i need to fix myself soon.

Wed Feb 11

315-365-405
bw dips x10

* still sick with diarrhea. eating solid meals but very little. just enough so i dont starve.

Thur Feb 12

315-365-405
bw dips x20
seated calf raises 4x45s x24

Fri Feb 13

315-365-405
chins 45lbx6
seated calf raises 4x45s x24

Sat Feb 14

315-365-405
chins 45lbx7
Title: Re: Kingfush
Post by: Kingfish on February 15, 2015, 08:44:43 pm
Feb 15-21, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Sun Feb 15

315-365-405
314x4 no-pause
chins 45lbx6

Mon Feb 16

315-365-405 +30
314x4 no-pause
chins 45lbx6

BW 208. need more bw.

Tue Feb 17

#1 315-365-405
315x4 no-pause
chins 45lbx6
seated calf raise 3 plates - 12,12,12

#2 365-405
315x4 no-pause
chins 45lb 6,4,2

* BW 204-206. felt strong with 405s but never really planned to lift anything heavier until i get to 210+.  did all squat without rest and time between set is from just loading/unloading the bar.

* i might as well lean out now to high 190s. i really would like to get a paused 495 (225kg) at some point but i get too fat and unhealthy the more i weigh over 214lbs. this deloading to 190s might freshen me up and il go at it again on Q3-Q4 of this year.

* i'l race you scoob to dunk again.  :D

Wed Feb 18

315-365-405
315x4 no-pause
chins 45lb 5,1
seated calf raise sled 4x45s x24

Thur Feb 19

315-365-405
315x4 no-pause
chins 45lb 5
seated calf raise sled 4x45s x24

Fri Feb 20

315-365-405
315x4 no-pause
chins 25lb 7,4

Sat Feb 21

315-365-405
315x4 no-pause
chins 45lb 5
seated calf raises 3x45s 20,20
Title: Re: Kingfush
Post by: LBSS on February 16, 2015, 12:12:04 pm
how's your gut?
Title: Re: Kingfush
Post by: Kingfish on February 16, 2015, 05:58:05 pm
how's your gut?

felt normal after 5 days. saturday i was able to eat a large deep dish pizza.. BW dropped from 214 to 208lb. my body does not want to stay fat but i like staying strong. need fat. 
Title: Re: Kingfush
Post by: Kingfish on February 22, 2015, 07:32:11 pm
Feb 22-27, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Sun Feb 22

315-365-405
314x4 no-pause
seated calf raise
- 4x45lb 12,12
- 3x45lb 20,20

* BW204-208. eating 2x/day, 1:3 carb:protein. 405lb still not challenging but at this weight best i can pause rep is 440lb. doing more calf raises and will add jumping drills when i get to 198-202lb. 194-198BW with moderate plyo and 188-192 is all out SVJs again.

Mon Feb 23

315-365-405
seated calf raise 3X45lb 24,24

Tue Feb 24

#1 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20
calf raise leg press 3x45lbs 20,20

#2 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20,20


* BW 204-208lb. all high-rep calf work use the equivalent of 135lb direct weight. i put 270lb resistance on cable/air machines and it feels the same way. reps start to get serious at 18+. can get 24max but dont want to burn out.
* left elbow almost ready for another run at the dips/shoulder press. will not overdo the dips again so i dont get tenderize my elbow joint.

Wed Feb 25

315-365-405
315x4 no pause
seated calf raise sled 4X45lb 20

Thur Feb 26

315-365-405
315x6 no pause
calf raise leg press 270lb x20
BW chins 12,8

* BW 202-206lb. left elbow not very tender anymore from the abusive dip volumes i did a few weeks ago. will still do dips but with better volume control this time.

Fri Feb 27

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
BW chins 14,10

Sat Feb 28

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
chins
- 45lbx8
- bwx14

* BW 200-204lb.


Title: Re: Kingfush
Post by: Kingfish on March 02, 2015, 12:35:09 am
Mar 1-7, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Week 4 of Caloric Deficit. BW 200-204lb. End week 198-202lb. 210-214lb to 198-202lb ~ 4 weeks. will maintain for 2 weeks and lean down some more to 192-196lb if i can maintain low 400s as a daily paused rep max single.

Sun Mar 1

315-365-405
314x4 no-pause
seated calf raise 
- 3x45lb 20,20
chins
- bw x14,10

Mon Mar 2

315-365-405
314x4 no-pause
seated calf raise 3x45lb 20,20
chins
- 45lb x8
- bw x14

Tue Mar 3

315-365-405
314x4 no-pause
seated calf raise  3x45lb 24,24
chins
- 90lb x3
- bw x16

BW 198-202lb

Wed Mar 4

315-365-405
314x8 no-pause
calf raise sled 4x45s 20,20
chins
- bw 12,10

Thur Mar 5

315-365-405
314x4 no-pause
calf raise sled 4x45s 24,20
db shoulder press 70lb x4

Fri Mar 6

315-365-405
315x4 no-pause
chins bwx12

Sat Mar 7

315-365-405
315x8 no-pause
chins bwx14
seated calf raise 3x45lb 20,20
Title: Re: Kingfush
Post by: Kingfish on March 09, 2015, 07:37:56 pm
Mar 8-14, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 198-202lb.

Sun Mar 8

315-365-405
315x4 no-pause
seated calf raise 
- 3x45lb 20,20
chins
- bw x14

Mon Mar 9

315-365-405
315x4 no-pause
seated calf raise 3x45lb 20,20
chins
- 90lb x2
- bw x14

Tue Mar 10

315-365-405
315x4 no-pause
chins
- 45lb x6
- bw x12

Wed Mar 11

315-365-405
315x4 no-pause
chins
- bw x12
calf raise sled 4x45s 24,24

* BW 196-200lb.

Thur Mar 12

315-365-405
315x4 no-pause
dips bw 10
calf raise seated 270lb 20,20,20

Fri Mar 13

315-365-405
315x4 no-pause
calf raise seated 270lb 24,24


Sat Mar 14

315-365-405
315x4 no-pause
calf raise seated 3x45lb 24,24
chins 90lbx2 bwx16
Title: Re: Kingfush
Post by: Kingfish on March 15, 2015, 11:51:13 pm
Mar 15-21, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 198-202lb.

Sun Mar 15

315-365-405
315x4 no-pause
seated calf raise - 4x45lb 8, 3x45s 16,20
chins 90lbx2

Mon Mar 16

315-365-405 +40
315x4 no-pause
seated calf raise - 3x45s 24,24,24
chins 90lbx2

BW 196-200lb. felt very strong this monday.

Tue Mar 17

315-365-405
315x4 no-pause
seated calf raise - 3x45+1x25lb 20,20 3x45lbx24
chins 90lbx2 bwx18

Wed Mar 18

315-365-405
315x4 no-pause
calf raise leg press 2x45 x24, 3x45 24,24

Thur Mar 19

315-365-405
315x4 no-pause
calf raise leg press 24,24
bw chins x12

Fri Mar 20

315-365-405
315x4 no-pause
calf raise leg press 24,24
bw chins x14

Sat Mar 21

315-365-405
315x4 no-pause
seated calf raise 3x45+25lb x24 | 3x45lb 24,24
bw chins 90lbx2 | bwx16
Title: Re: Kingfush
Post by: Kingfish on March 22, 2015, 10:29:18 pm
Mar 22-28, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun Mar 22

315-365-405
315x4 no-pause
seated calf raise 3x45+15lb 24,24
chins 90lbx2

Mon Mar 23

315-365-405
315x4 no-pause
calf raise leg press 300lb 24,24
chins 90lbx2

Tue Mar 24

315-365-405
315x4 no-pause
calf raise leg press 300lb 24,24
chins 90lbx2

Wed Mar 25

315-365-405
315x4 no-pause
calf raise leg press 300lb 24
chins 90lbx2

BW 192-196lb. will start adding more carbs now to make sure i dont drop more bodyweight. this is a good weight to maintain now. 405 still doable for daily top set. could get 425-440 for peaking.

Thur Mar 26

315-365-405
315x4 no-pause
calf raise leg press 300lb 24
chins 90lbx2

Fri Mar 27

315-365-405
315x4 no-pause
chins 90lbx2

Sat Mar 28

315-365-405
315x4 no-pause
chins 90lbx2, bwx20
seated calf raise 3x45lb+15lb 24,20

Title: Re: Kingfush
Post by: Kingfish on March 29, 2015, 12:10:26 pm
Mar 29 - April 4, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun Mar 29

315-365-405
315x4 no-pause
seated calf raise 3x45+10lb 24,24
chins 90lbx2, bwx20

* the deload on the chins using 90lbx2 for days got me strong for the last 2 days. got 20 straight bw chins on back to back days.

Mon Mar 30

315-365-405
315x4 no-pause
seated calf raise 3x45+10lb 24,24
chins 90lbx2, bwx20

Tue Mar 31

315-365-405
315x4 no-pause
seated calf raise 3x45+15lb 24,24
chins 90lbx2, bwx20

* 4th straight day of bw chinsx20. tiring now. might go back to 90lbx2s for the next couple of days. BW staying in the 192-196lb. 405 does not feel heavy. deloading from the 405+ is a good thing.

Wed April 1

315-365-405
315x4 no-pause
seated calf raise sled 4x45lb x24
chins 90lbx2

Thur April 2

315-365-405
315x4 no-pause
seated calf raise 300lb x24
chins 90lbx2 heavy today. will stop for a few days to freshen up.

Fri April 3

315-365-405
315x4 no-pause
chins 90lbx1

Sat April 4

315-365-405
315x4 no-pause
chins 90lbx2 bwx20
seated calf raise soleus 3x45lb+25lb 24,24
Title: Re: Kingfush
Post by: Kingfish on April 05, 2015, 12:29:05 pm
April 5-11, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 5

315-365-405
315x8 no-pause
seated calf raise soleus 3x45+25lb 24,20+4
chins 90lbx2, bwx20

* will add drop sets to the calf raises. i get most massive calves when i hit the top ROM with a pause. no point in using a lot of weight if the calves dont get big because more weight usually means you lose the top ROM very fast.. or for most people, dont even get there at all.

Mon April 6

315-365-405
315x4 no-pause
seated calf raise soleus 3x45+25lb 24,18+6 (+ is a 5-10sec reset)
chins 90lbx2, bwx20

Tue April 7

315-365-405 +40
315x8 no-pause
seated calf raise soleus 3x45+25lb 24,20+4 (+ is a 5-10sec reset)
chins 90lbx2, bwx20

* BW194lb. added more carbs with brown rice for the last couple of days. felt very thick this morning. could have gotten 440 today. the paused 405 went up without any hiccups. no 455 because the bar speed is not convincing but a 440 is possible.

Wed April 8

315-365-405
315x8 no-pause
chins 90lbx2

* resting the chins. my company gym that i use wed-fri has rubber grips and make it harder for me to do the weighted chins. prefer just the metal bar so i can really grip it good.

Thur April 9

315-365-405
315x4 no-pause
chins 90lbx0 rest 1
dips bwx10

Fri April 10

315-365-405
315x4 no-pause

Sat April 11

315-365-405
315x4 no-pause
seated calf raise soleus 3x45lb+25lb x24
chins 90lbx2 bwx20


Title: Re: Kingfush
Post by: Kingfish on April 14, 2015, 11:47:31 am
April 12-18, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 12

315-365-405
315x8 no-pause
seated calf raise soleus 3x45lb+25lb x24
chins 90lbx2, bwx20

Mon April 13

315-365-405
315x4 no-pause
seated calf raise soleus 3x45+25lb x24
chins 90lbx2, bwx20

Tue April 14

315-365-405
315x8 no-pause
seated calf raise soleus 3x45+25lb x24
chins 90lbx2, bwx20

Wed April 15

315-365-405
315x4 no-pause
chins 90lbx2, bwx20

Wed April 15

315-365-405
315x4 no-pause
chins 90lbx2, bwx20

Thur April 16

315-365-405
315x4 no-pause
chins 90lbx2

Fri April 17

315-365-405
315x4 no-pause
chins 90lbx2

Sat April 18

315-365-405
315x4 no-pause
chins 90lbx2

Title: Re: Kingfush
Post by: LBSS on April 14, 2015, 12:15:37 pm
do your calves really go up and down in size that much when you're doing raises vs. when you're not?
Title: Re: Kingfush
Post by: Kingfish on April 15, 2015, 10:29:28 pm
do your calves really go up and down in size that much when you're doing raises vs. when you're not?

yes. and i really like the bloatedness when i do them with a bent knee (soleus). it does not tire my lowerback from supporting heavy weights.

the soleus gets sore but it seems to not have anything to do with walking as much as the gastrocs.
Title: Re: Kingfush
Post by: Kingfish on April 20, 2015, 10:34:18 am
April 19-25, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 19

315-365-405
315x8 no-pause
seated calf raise soleus 3x45lb+25lb x24 x18+6
chins 90lbx2, bwx20

Mon April 20

315-365-405
315x4 no-pause
seated calf raise soleus 3x45+25lb x24
chins 90lbx2, bwx19+1

Tue April 21

315-365-405
315x4 no-pause
chins 90lbx2

Wed April 22

315-365-405
315x4 no-pause
chins 90lbx2 bw x19+1

Thur April 23

315-365-405
315x4 no-pause
chins 90lbx2 bw x16+3+1

Fri April 24

315-365-405
315x4 no-pause
chins 90lbx2

Sat April 25

315-365-405
315x4 no-pause
chins 90lbx2
calf raise 3x45lb+25lb x24

 
Title: Re: Kingfush
Post by: Kingfish on April 28, 2015, 01:43:00 am
April 26 - May 2, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 26

315-365-405
315x4 no-pause
seated calf raise soleus 3x45lb+25lb x24 x20+4
chins 90lbx2

Mon April 27

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb x16+4, 3x45lb+25lb x20+4
chins 90lbx2

Tue April 28

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb 20+4 16+6
chins 90lbx2 bwx20

* left elbow still broken from the dips months ago. cannot do any form of upperbody push without making it tender.

Wed April 29

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb 16+4 12+6

Thur April 30

315-365-405
315x4 no-pause

Fri May 1

315-365-405
315x4 no-pause

Sat May 2

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb x16+4, x12+8
Title: Re: Kingfush
Post by: LBSS on April 29, 2015, 09:47:23 am


* left elbow still broken from the dips months ago. cannot do any form of upperbody push without making it tender.

 :( yikes
Title: Re: Kingfush
Post by: Kingfish on April 29, 2015, 12:32:19 pm


* left elbow still broken from the dips months ago. cannot do any form of upperbody push without making it tender.

 :( yikes

i hate dips. but when i start doing them, it feels great. then i do daily 30-40s. then i get tennis elbow. will really commit to not doing stupid volumes after my left elbow heals. il give it until july. weighted chins are still not affected.
Title: Re: Kingfush
Post by: Kingfish on May 05, 2015, 05:52:02 am
May 3-9, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 3

315-365-405
315x8 no-pause
seated calf raise soleus 4x45lb x16+4

Mon May 4

315-365-405
315x4 no-pause
chins 90lbx2

Tue May 5

315-365-405
315x4 no-pause
chins 90lbx2 bwx20

Wed May 6

315-365-405
315x4 no-pause
calf raise smith 315 x16+4

Thur May 7

315-365-405
315x4 no-pause
calf raise smith 405 x10+6+4.. too heavy to get to 20+ rep.

Fri May 8

315-365-405
315x4 no-pause

Sat May 9

315-365-405
315x4 no-pause

Sun May 10

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4, x18+6
seated db shoulder press 40lb x10 x10 x10
Title: Re: Kingfush
Post by: Kingfish on May 11, 2015, 10:59:27 am
May 10-16, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 10

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4, x18+6
seated db shoulder press 40lb x10 x10 x10

Mon May 11

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4
seated db shoulder press 45lb x10 x10

* i was doing 8-10plates of smith calf raises for 6-10 reps before. doing 3 plates with fuller range of motion is more bang of the buck.. aiming for 24 reps before i add more weight. i was doing the 8plate + before with pause and a good ROM but the 3 plate ROM feels like at least another 1/2" higher.

Tue May 12

315-365-405
315x12 no-pause
calf raise smith 315lb x16+8, x12+8
seated db shoulder press 45lb x10

* felt very strong with the 405, did higher volume with 315s. i was doing 315x16-18 when i was topping out at 455. 16 was doable today. could be 440x1 paused at this  BW194lb.
* left elbow still not 100% but the deload on the chins is helping fast. full ROM already there without any pain.

Wed May 13

315-365-405
315x8 no-pause
calf raise smith 315lb x20+4, x12+8
bw  chins x20

* im doing the chins with both elbows with the same bottom ROM. it was a bit tender before so i was tilting a little at the bottom because i cannot fully extend the left side. 20 was not very difficult. could get to 24 at some point.

Thur May 14

315-365-405
315x4 no-pause

Fri May 15

315-365-405
315x4 no-pause

Sat May 16

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4
chins bw x20
Title: Re: Kingfush
Post by: Kingfish on May 17, 2015, 01:19:22 pm
May 17-23, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 17

315-365-405
315x4 no-pause
calf raise smith 315lb x24, x20+4

Mon May 18

315-365-405
315x4 no-pause
bw chins x20

* tricep started to feel used during the chins now. all started when i did multiple 10s of db shoulder press. not a bad thing. just weird that triceps get some soreness just now from the high rep chins.
* very strong on the squats lately.  could be 440 paused with the 405 bar speed this morning. planning on doing 365 max weight as dailys and peak for 405+

Tue May 19

315-365-405
315x4 no-pause
bw chins x20
calf raises smith 315lb x20+4, x18+6

Wed May 20

315-365-405-440 +15
315x4 no-pause
bw chins x20

* not going to lie but the bar speed of the paused 440 is explosive enough that i could have grinded the life out of me and get 455lb. wet bw at 194lb. 200kg weight up nicely without a hiccup and no grunting at all. beautiful thing to start the work week.
* i am not mentally ready to deload and peak 455 paused rep at this low 190s weight at this time.

Thur May 21

315-365-405
315x4 no-pause
seated db shoulder press 45lb x10 x10
calf raise bx x100

Fri May 22

315-365-405
315x4 no-pause
chins bw x20

Sat May 23

315-365-405
315x4 no-pause
chins bw x20
Title: Re: Kingfush
Post by: LBSS on May 18, 2015, 12:34:48 pm
why dropping max weight, if you're feeling strong?
Title: Re: Kingfush
Post by: Kingfish on May 19, 2015, 08:24:27 am
why dropping max weight, if you're feeling strong?

because i like lifting everyday. i cannot maintain the intensity of 405+ at 190lb bw without tiring out if i continue doing 405lb on light days. it was fine when i was 210 heavy.
Title: Re: Kingfush
Post by: Dreyth on May 19, 2015, 11:42:29 am
Do you go with all out intensity every day? Or do you just squat what you can without putting so much of a grunt?

I read an interesting article on the bulgarian method that goes into some detail about the psychological effects of how hard you try to lift... they squat to a daily max WITHOUT any kind of mental arousal. the idea is that the CNS will not burn out if you are not very mentally aroused for your lifts, yet you are lifting 90% or more every day.

i cant find it now, but maybe youve heard of this? Related:

"In Squat Every Day, Perryman makes a compelling argument that, in many cases, the psychological stress of a workout contributes as much, if not more, to recovery debt than the actual workload of the physical activity itself."
Title: Re: Kingfush
Post by: Kingfish on May 19, 2015, 12:28:12 pm
Do you go with all out intensity every day? Or do you just squat what you can without putting so much of a grunt?

i use 405 without much effort at all. it feels heavier on days when i dont get as much sleep during work nights but not heavy enough to make me second guess if i can push the weight back up after the pause.

i was pause repping the 405 at 170lb bodyweight years ago. i mentally overcame this weight already.  :headbang:

http://www.youtube.com/watch?v=wj-FZUU0gfs




Title: Re: Kingfush
Post by: LBSS on May 19, 2015, 12:58:59 pm
oh god it's so beautiful.
Title: Re: Kingfush
Post by: Dreyth on May 19, 2015, 01:56:46 pm
2.4x bw paused atg squat....

whats your ratio now?
Title: Re: Kingfush
Post by: Kingfish on May 20, 2015, 09:15:42 am
2.4x bw paused atg squat....
 
whats your ratio now?

405 / 192bw = 2.1

not doing anything very heavy but 2.3 using 440lb is doable also.

im not seriously leaning out so not really a good time to check squat ratios.

Title: Re: Kingfush
Post by: Kingfish on May 25, 2015, 08:05:44 am
May 24-30, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 24

315-365-405
315x4 no-pause
bw chins x20

* calves still domd from thurs bwx100 standing calf raises. will start doing them again tmrw

Mon May 25

315-365-405-405
315x4 no-pause
bw chins x17+3

* quick vegas vacation for some good buffets. 440 strong today. will wait for tmrw after i get better sleep.

Tue May 26

315-365-405-405
315x4 x4 no-pause
bw chins x18+1+1, x9+1

* calves a lot better now but not yet without soreness. i find it harder to lift here because of the 95F heat. not pushing anything heavy. just enough movement to get me hungry for some good food. wicked spoon at cosmopolitan was really good quality. not as much choices as belagio but cant complain.

Wed May 27

315-365-405-405
315x4 no-pause
bw chins x10 x8+2

Thur May 28

315-365-405-405
315x4 no-pause
calf raise smith 315lb x20+4

Fri May 29

315-365-405
315x4 no-pause

Sat May 30

315-365-405
315x4 no-pause
bw chins x20
Title: Re: Kingfush
Post by: Kingfish on May 31, 2015, 01:39:25 pm
May 31 - June  6, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 31

315-365-405-440
315x4 no-pause
bw chins x20
calf raise smith 315lb x20+4, x16+4

Mon Jun 1

315-365-405-440
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x24 x20+4

Tue Jun 2

315-365-405
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x20+4 x16+4

Wed Jun 3

315-365-405
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x20+4

* 2 weeks now of no left elbow issues from the high volume dips. planning of doing some upper body push to build some shoulders/tris but hesitating to go back to dips. db shoulder press also works but tires my lowerback supporting heavy dumbells.

Thur Jun 4

315-365-405
calf raise smith 315lb x14+6
OHP bar x10 x10 95lb x4

* getting the upperbody push going slowly

Fri Jun 5

315-365-405
bw chins x10 rim pullups

* wore the kobes instead of my chucks. jumped a lot higher. was able to get midpalm to the rim on a double hand rim grab.. did some pullups while im at it.

Sat Jun 6

315-365-405
bw chins x20
Title: Re: Kingfush
Post by: LBSS on June 05, 2015, 12:25:08 am
handstand pushups?
Title: Re: Kingfush
Post by: Kingfish on June 06, 2015, 12:08:22 am
handstand pushups?

standing barbell overhead press
Title: Re: Kingfush
Post by: LBSS on June 06, 2015, 11:10:14 am
does that not also load up your lower back?
Title: Re: Kingfush
Post by: Kingfish on June 07, 2015, 03:26:34 am
does that not also load up your lower back?

yes it does. the only way i can upperbody push without involving the lowerback is with the dips. will them but not for a while. il just go light on the OHP.
Title: Re: Kingfush
Post by: Kingfish on June 07, 2015, 06:18:22 pm
June  7-13, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 7

315-365-405
bw chins x20
seated calf raise 3x45lb+25lb x16+4
OHP 95lb x4+4+2

Mon June 8

315-365-405
bw chins x20
calf raise smith 315lb x16+8
OHP bar x10, 95lb x10 x10, 115lb x6+1+2+1

* will build up my shoulder press to 185lb+ long term. doing volumes with 25lb,35lb+bar until i get to 45lb multi reps like last time.
* doing more jumping lately. skipped the 315x4s. will start playing some bball pickup games for more conditioning work. im at 194-198lb BW. can lean out a little more.. down to 190-194ish.

Tue June 9

315-365-405
bw chins x20
OHP 100lb x10

Wed June 10

315-365-405
bw chins x20
OHP 95lb x10

Thur June 11

315-365-405
OHP 115lb x9+1
calf raise seated sled 315lb x20+4

Fri June 12

315-365-405
OHP 115lb x9+1

Sat June 13

315-365-405
OHP 115lb x8+2
calf raise soleus seated 3x45lb+25lb x16+4
bw chins x20
Title: Re: Kingfush
Post by: Kingfish on June 14, 2015, 03:03:33 pm
June  14-20, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 14

315-365-405
bw chins x20
OHP 115lb x9+1, x8+2

Mon June 15

315-365-405
bw chins x20
OHP 115lb x9+2, x8
seated calf raise soleus 160lb x20+4

BW 188-192lb. leanest ive been in the last few weeks. squat is holding steady and feels routine. could go to 440lb (as i did not so long ago) if i carb up leading to it. playing more pickup bball. can double hand SVJ 36-37" after a game. best jumps i got was at ~178-182lb BW years back. i might be able to 38+" SVJ standing 2-hand dunks not far from now.

* forgot to note: i did a 2-hand SVJ dunk. first one in a while. did it within 2 weeks of getting back to jumping. just got enough clearance above the rim but not as good as when i was really throwing the ball down and ball hitting the floor before i land. thats how i measure i good flush.

Tue June 16

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise soleus 160lb x20+4

Wed June 17

315-365-405
bw chins x20
OHP 135lb x4 x4

Thur June 18

315-365-405
bw chins x20
seated calf raise soleus 160lb x20+4

Fri June 19

315-365-405
standing press 115lb x10

Sat June 20

315-365-405
chins bwx20
standing press 115lb x10
Title: Re: Kingfush
Post by: Kingfish on June 21, 2015, 02:19:03 pm
June  21-27, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 21

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x20+4

Mon June 22

315-365-405
bw chins x20
OHP 115lb x10 x10
seated calf raise 160lb x20+4

Tue June 23

315-365-405
bw chins x20 x20
OHP 115lb x10 x10
seated calf raise 160lb x20+4, x18+6

Wed June 24

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 160lb x20+4

Thur June 25

315-365-405
bw chins x20
OHP 135lb x6

Fri June 26

315-365-405
bw chins x20
OHP 135lb x6

Sat June 27

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 160lb x18+6
Title: Re: Kingfush
Post by: vag on June 22, 2015, 04:59:18 am
What happened from 15 to 20? No workout days don't happen in this journal, KF lifting every single day is a fundamental rule of the universe.  :P
Title: Re: Kingfush
Post by: Kingfish on June 22, 2015, 12:08:49 pm
What happened from 15 to 20? No workout days don't happen in this journal, KF lifting every single day is a fundamental rule of the universe.  :P

still did the workouts. just messed up the quote/paste. will find the old entry somewhere.

thanks
Title: Re: Kingfush
Post by: Kingfish on June 29, 2015, 12:39:34 am
June  28 - July 4, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 28

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 160lb x16+8

Mon June 29

315-365-405
bw chins x20
OHP 115lb x10 x9+1
seated calf raise 160lb x24, x20+4

Tue June 30

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24, x18+6

Wed July 1

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24, x24

Thur July 2

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24

Fri July 3

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24 180lbx20

Sat July 4

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24 x20
Title: Re: Kingfush
Post by: Kingfish on July 06, 2015, 11:19:30 am
July 5-11, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun July 5

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24 x20+4

Mon July 6

315-365-405
bw chins x20
OHP 115lb x10 x10
seated calf raise 180lb x24

Tue July 7

315-365-405
bw chins x20 x20
OHP 115lb x10 x7+2+1, 135lb x7
seated calf raise 180lb x20+4

* BW 190-194lb. paused squat holding at low 400s. did another 2 weeks of carb depletion to bring weight down from 198 to 194lb. will stay here for now. ate more boiled eggs (12-16/day) to feel full.
* still building my barbell standing press. could do 6-8 reps with 135 but the lowerback tires quickly on the last few reps. i can daily the 115lb without kiling my back.

Wed July 8

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 180lb x24 x20+4

* stopped the 135lb standing press at 6 reps. the 7-8 reps will get noticeably slower and will tire my back. the concentric on the first 6 was comfortable.

Thur July 9

315-365-405
bw chins x20
OHP 135lb x6

Fri July 10

315-365-405
bw chins x20

Sat July 11

315-365-405
bw chins x20
OHP 115lbx10
seated calf raise 180lb x20+6, x20
Title: Re: Kingfush
Post by: alestor91 on July 07, 2015, 01:00:23 am
Do you only do seated calf raises? Do you think they help that much for jumping since they primarily work out the soleus muscles? Thanks.
Title: Re: Kingfush
Post by: LBSS on July 07, 2015, 12:02:33 pm
@alestor:

do your calves really go up and down in size that much when you're doing raises vs. when you're not?

yes. and i really like the bloatedness when i do them with a bent knee (soleus). it does not tire my lowerback from supporting heavy weights.

the soleus gets sore but it seems to not have anything to do with walking as much as the gastrocs.
Title: Re: Kingfush
Post by: alestor91 on July 07, 2015, 04:00:03 pm
@alestor:

do your calves really go up and down in size that much when you're doing raises vs. when you're not?

yes. and i really like the bloatedness when i do them with a bent knee (soleus). it does not tire my lowerback from supporting heavy weights.

the soleus gets sore but it seems to not have anything to do with walking as much as the gastrocs.

Thanks lol.
Title: Re: Kingfush
Post by: Kingfish on July 12, 2015, 09:53:38 pm
July 12-18, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 192-196lb.

Sun July 12

Morning
315-365-405
bw chins x20
OHP 115lb x10 x10

Afternoon
315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x20+4


Mon July 13

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x20+4

Afternoon
315-365-405
315-8 no-pause
bw chins x20
OHP 115lb x10


* got very good sleep lately. 405 felt very light. instead of doing 440, i just did volumes using 315.

Tue July 14

Morning
315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24

Afternoon
315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x20+4

Wed July 15

315-365-405
bw chins x20
OHP press rest 1 of 4
seated calf raise 180lb x24 x16+6

Afternoon
315-365-405
315x4 no-pause
bw chins x20

Thur July 16

315-365-405
bw chins x16+4
OHP press rest 2 of 4
seated calf raise sled 4x45lb x22+2

* the neutral bar for chins i use at the company gym during workdays do not have the open space in between the parallel bars where you can put your head in between. it makes the chins a bit harder because you have to pull yourself up and out then into the bars to get to full rom. makes the reps a little harder. easier to get the last few reps to 20 when all you have to do is pull up and not worry about hitting your head against the bar.

Fri July 17

315-365-405
bw chins x16+3+1
OHP press rest 3 of 4

Sat July 18

315-365-405
315x13 no-pause
bw chins x20
OHP press rest 4 of 4

* felt very strong after some good mashed potato spiked with wasabi on my last dinner. tried to do a 12+ 315s in waves of 4s. the 13th rep went downhill fast. dont want to overexert on a work night. 12 felt comfortable. can still do another x12 tmrw.
Title: Re: Kingfush
Post by: Kingfish on July 20, 2015, 12:49:29 am
July 19-25, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 192-196lb.

Sun July 19

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24

Mon July 20

Morning
315-365-405
bw chins x20
OHP 115lb x10

Afternoon
315-365-405
315x16 no-pause
bw chins x20
seated calf raise 180lb x24


* BW 194lb. 440lb strong but did volumes again. could get to 315x20 because my back barely caved in at rep 16. did 4-8-12-14-1-1 (single set but in clusters.. with deep breathing between).. might go for 20 next week. looking forward on how those extra 4 singles to 20 feels like.

Tue July 21

Morning
315-365-405
bw chins x20

Afternoon
315-365-405
bw chins x20
seated calf raise 180lb x24


Wed July 22

Morning
315-365-405
bw chins x20
seated calf raise 180lb x24
dips BW x10 x10

Afternoon
315-365-405-440
dips BW x10

* might add another 25lb to my seated calf raises. 4x45lb is not cutting it anymore. need to see if i can go straight to x20 then cluster the last 4 again using 205lbs.
* quads still a bit bloated from the 315x16 i did 2 days ago.  feeling stronger too because of the thicker hams. the bottom got a little higher.  been sleeping a lot more than usual too.
* modified my sun-wed log to reflect the morning/afternoon entries

Thur July 23

315-365-315
dips BW x10 x10 x10

* back tight from the 440 yesterday. 365 was still ok. could have gotten 405 but dont feel like fighting for it. mid back sore because im not used to challenging my back in the last few months.

Fri July 24

315-365-405
dips BW x10
bw chins x18+2

* back still a little tight but strong enough to hold the 405 without any issues.

Sat July 25

315-365-405
315x4 no-pause
bw chins x20
seated calf raise 180lb x24, x20

Title: Re: Kingfush
Post by: Kingfish on July 26, 2015, 02:44:00 pm
July 26 - Aug 2, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 190-194lb.

Sun July 26

Morning
315-365-405
bw chins x20
seated calf raise 180lb x24

Afternoon
315-365-405
315x4 no-pause
bw chins x19+1
seated calf raise 225lb x10

Mon July 27

Morning
315-365-405
bw chins x19+1
seated calf raise 225lb x10 x10

Afternoon
315-365-405
315 no-pause x12
bw chins x20

* no more dips.. those bwx10s i did a week back tenderized my left elbow again. im staying away from the barbell OHP because i fry my lowerback on the last few reps. il go back to OHP for my upperbody push, but il be smarter with the intensity this time.

Tue July 28

Morning
315-365-405
bw chins x19+1
seated calf raise 225lb x10 x10 | 180lb x20

Afternoon
315-365-405
bw chins x20
seated calf raise 180lb x24

* was strong for 440lb paused. got 5.5hr midday nap. will do the high rep 315s tmrw afternoon.. x12-16.

Wed July 29

Morning
315-365-405
bw chins x20
seated calf raise 225lb x10  | 180lb x20

Afternoon
315-365-405
315x12 no-pause

Thur July 30

Morning
315-365-405
OHP 115lbx10

Fri July 31

315-365-405
315x4 no-pause
rows - cable pull down 100lb x10 x10

Sat Aug 1

315-365-405
315x12 no-pause
bw chins x20
Title: Re: Kingfush
Post by: Kingfish on August 02, 2015, 02:52:51 pm
Aug 2-8, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 190-194lb.

Sun Aug 2

Morning
315-365-405
bw chins x20
seated calf raise 225lb x10 | 180lb x20
seated lat pulldown rows - 100lb x10 120lbx10, 135lb x10

Afternoon
315-365-405
bw chins x20
seated lat pulldown rows - 135lb x10 x10

Mon Aug 3

Morning
315-365-405
bw chins x20
seated lat pulldown rows - 150lb x10

Afternoon
315-365-405-440 +10
bw chins x20

* got very good sleep and breakfast. BW 192lb this morning. those high volume 315s have a good "thickening" effect on my legs to prep for near max weight.

Tue Aug 4

Morning
315-365-405
bw chins x20

* feeling strong already in the morning squats. might go for the 315x12-16 later. 1x440lb+ per week is enough for now.

Afternoon
315-365-405
315x16 no-pause
bw chins x20
seated calf raise 225lb x10 | 180lb x20

* 315x16 did a straight set clustered in 4-4-4-2-2.. could have forced it to 20 but my cardio is taking a beating.

Wed Aug 5

Morning
315-365-405
bw chins x20
seated calf raise 225lb x10 | 180lb x20

Afternoon
315-365-405
lat pulldown rows - 100lbx10 | 120lbx10

Thur Aug 6

Morning
315-365-405
315x12 no-pause
seated calf raise sled 360lb x24

Fri Aug 7

Morning
315-365-405
bw chins x14+4+2

* did chins on the assisted chin machine but without the leg support. did not have room to move legs from reps 12+. all strict reps and i only got to a comfortable 14. would get to 16 but it will be a fight. cannnot do all 20 straight reps without using some form of leg drive to get the initial movement going.

Sat Aug 8

315-365-405
bw chins x20
lat pulldown rows 120lbx10, 135lbx10, 150lbx10
calf raise seated 225lbx10 | 180lb x20
Title: Re: Kingfush
Post by: Flander on August 03, 2015, 05:32:37 pm
Hey man. Looks like you got that 40" standing. Did you tape it?
Title: Re: Kingfush
Post by: Kingfish on August 03, 2015, 06:08:23 pm
Hey man. Looks like you got that 40" standing. Did you tape it?

http://www.youtube.com/watch?v=DYYFQBdq5vU

got 39 a lot of times on vid. there is 1 flag left (131" - 92" reach). this was 4 years ago and 12lbs leaner.
Title: Re: Kingfush
Post by: Flander on August 04, 2015, 10:33:13 am
What has happened since? Injury?
Title: Re: Kingfush
Post by: Kingfish on August 04, 2015, 12:10:32 pm
What has happened since? Injury?

no injury. just got tired of being very lean at low 180lb bw.

i can still SVJ 2-hand rim grabs for 36-37" jumps but low 190s is as lean as i want to be right now.

must be nice to be 5'10 210lb sub10% but i don't have the genes for it.



Title: Re: Kingfush
Post by: Flander on August 05, 2015, 02:17:21 am
I see your daily squats are @ 405-440. Can you still break out a 475 pause squat now that you are bigger?
Title: Re: Kingfush
Post by: vag on August 05, 2015, 06:45:10 am
I'll try to summarize the story:
KF got to over 40'' SVJ at his peak, you gotta adore his modesty. This 39'' is the highest he has on vertec so this is the one he claims, because it is more legit. But he also has some double hand dunks off SVJ where the rim was around 2-3'' below wrist, with a double hand reach. My estimate was 42-ish. He was  low 180BW and 440 squat at the time. Then he wanted to chase a big squat. He got big ( >210 ), also got very strong ( got 475 a few times, 455 was an easy repeatable weight, he was lifting 455 every single day for a long time ). He didn't jump a lot at the time as he felt he was too heavy to absorb the 40'' landings safely. Now he is somewhere in the middle of the above two states, he leaned down to ~190 , lost some strength too of course. Still able to 440 whenever he wants, he just doesn't do often to save the fatigue of the next days.
Title: Re: Kingfush
Post by: Kingfish on August 09, 2015, 12:38:44 pm
Aug 9-15, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 190-194lb.

Sun Aug 9

Morning
315-365-405
bw chins x20
seated lat pulldown rows - 150lbx10

Afternoon
315-365-405
bw chins x20
seated lat pulldown rows - 150lbx10
seated calf raises 225lbx12, 180lbx24

* got good sleep. feeling the slight lack of energy due to carb cutbacks. wet BW 190-192lb. strong on the calf raises and the seated lat pulldown rows. i use the wide neutral grip attachment for the rows. i can really feel the squeezing of the midback at the full ROM. doms was spot on.

Mon Aug 10

Morning
315-365-405
bw chins x20
seated lat pulldown rows - 135lbx10, 150lbx10

* BW188lb this morning.  will increase carb intake now. i dont feel weak. surprised the 405 this morning felt a little lighter. the chins were also almost effortless. could get to 24 with this pace.

Afternoon
315-365-405
315x16 no pause. 4-4-4-3-1
bw chins x20
seated calf raises 225lbx14, 180lbx20

* improved my breathing on the 315 volumes. could have gotten 16 with 4 clusters of 4 but rep 15 felt too challenging. could have forced another rep but dont want to tire too much. thing i changed with my breathing - 315 is light enough. i dont need to hold my breath on the decent. worked better this time. i was doing full on high intensity cardio at reps 12+. i want to get consistent 16s with clusters of 4 before i plan going for 20.

Tue Aug 11

Morning
315-365-405
bw chins wide neutral x10 x10

Afternoon
315-365-405
315x8 no-pause
bw chins x20
bw chins wide neutral x10 x10
seated calf raises 225lbx12, 180lbx20

* wide neutral grip chins are hitting the mid back nicely. lots of doms in there.
(http://i14.photobucket.com/albums/a307/robertodimaano/52f75e57-758a-4fd2-95db-cc6640a208a7_zpswqruw5wr.jpg)

Wed Aug 12

315-365-405
bw chins x20
bw chins wide neutral x10

Thur Aug 13

Morning
315-365-405
bw chins x19+1
cable row machine 100lbx10, 150lbx10

* got little tired yesterday because of messed up sleep cycle. had to stay awake in the afternoon (10-3pm is nap time) for a company event.
* did horizontal pulling today using a cable machine. if my lowerback does not tire from this, might do more of this while resting my vertical pulling. my abs take a beating when i do high volumes. my lowerbody weight feels "out of place" when my abs are toast.

my horizontal pulling (rows) in this
(http://i14.photobucket.com/albums/a307/robertodimaano/freemotion-row-f604_zpslqtrqfmi.jpg)

Afternoon
315-365-405
315x4
cable row machine 150lbx10 x10 x10

Fri Aug 14

315-365-405
bw chins x14+4+2

Sat Aug 15

315-365-405
bw chins x20
bw chins wide x10

* 440 strong today. will lift heavier tmrw if i feel the same way.
Title: Re: Kingfush
Post by: Kingfish on August 16, 2015, 09:38:31 pm
Aug 16-22, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 190-194lb.

Sun Aug 16

315-365-405-440 +15
bw chins x10
bw chins wide x5+3+2
calf raise seated 225lbx14, 180lbx20

* higher carbs for the last 2 meals leading to the afternoon workout. got at least another 15lb over the 440. wet BW194lb. i might be able to get a strict pause 455lb at this low 190s BW if i really train and eat for this. 
* burned out on the chins doing so many x10s of the wide grip. rep 10 of the shoulder wide neutral chins felt like rep 16+ already.

Mon Aug 17

Morning
315-365-405
bw chins x20
calf raise seated 225lbx10, 180lbx20

Afternoon
315-365-405
315x4 no-pause
bw chins x19+1
calf raise seated 225lbx12, 180lbx21+3

Tue Aug 18

Morning
315-365-405
bw chins x20
calf raise seated 225lbx16, 180lbx20

* will 440x1 later. feeling strong already.

Afternoon
Morning
315-365-405-440 +15
315x4
bw chins x20
calf raise seated 225lb x18 x14

* 440x1 was routine. im fully rested with very good diet. i still do not have that explosiveness on the 405 that will make me think about putting on the 455. 440@ 194BW = 2.27x. if i can move that 1-2x/week top single to 455 by thickening up to 194-198lb, i prefer to single 4plate+25lb than this 3piece little things. i most likely will not be able to get my BW to 196+ and still be this lean. 200kg still is a good thing.
* upper body pull with shoulder wide neutral grip chins feels a lot more natural than wide grip vertical or horizontal pulls.  will stay with this and add a second set. i could maintain with 40 total reps a day everyday.
* seated calf raises to 5 plates now and aim for a straight 20 rep.

Wed Aug 19

Morning
315-365-405
bw chins x20 x19+1
calf raise seated 225lb x16 x12

* did good on the 2nd set of chins after a couple of mins of rest. anything rep14+ is not very strict as my legs are raised forward for easier balance. could not get full top ROM on the 20th rep but i tried. the single  to after a couple of seconds was easy.

Afternoon
315-365-405
315x8 no-pause
bw inverted rows x20 x10
weighted inverted rows 45lb x10

Thur Aug 20

315-365-405
bw chins x18+2
bw sternum pulls x10, x4+4+2

Fri Aug 21

315-365-405
bw chins x15+5
bw inverted rows x10

Sat Aug 22

315-365-405
315x8 no-pause
bw chins x20
seated calf raise 225lb x16 x12
Title: Re: Kingfush
Post by: vincevega on August 19, 2015, 07:11:33 pm
Are you adding in the high rep sets for variety or is it a strategic move or some combination?
Title: Re: Kingfush
Post by: Kingfish on August 19, 2015, 08:35:31 pm
Are you adding in the high rep sets for variety or is it a strategic move or some combination?

high rep no-pause 315s (>12reps)

- gets my hamstrings thicker (with good diet) and sets me up for easier 440+ singles
- cleans out my form if i develop some bad habits
- conditioning / cardio benefits
Title: Re: Kingfush
Post by: Kingfish on August 23, 2015, 06:02:50 pm
Aug 23-29, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 190-194lb.

Sun Aug 23

Morning
315-365-405
bw chins x20
standing one arm cable rows 140lb x10
calf raise seated 225lbx16

Afternoon
315-365-405
315x8 no-pause
bw chins x19+1
standing one arm cable rows 50lb x10

Mon Aug 24

Morning
315-365-405
bw chins x19+1
standing one arm cable rows 70lb x10
calf raise seated 225lbx16

Afternoon
315-365-405
315x18 no-pause
standing one arm cable rows 50lbx20

* was 440lb strong but decided to fight the 315 reps instead. could get to 315x8+ again tmrw.. will eat more and see if i can get to lean BW194-198lb.

Tue Aug 25

Morning
315-365-405
bw chins x20
standing one arm cable rows 55lb x20
calf raise seated 225lbx16 x12

Afternoon
315-365-405-440 +10
bw chins x20
standing one arm cable rows 55lb x20
calf raise seated 225lbx20

Wed Aug 26

Morning
315-365-405
bw chins x20
calf raise seated 225lbx16

Afternoon
315-365-405
315x18 no-pause
bw chins x20
calf raise seated 225lbx16

* i took a week vacation from work. work starts next week wed night. will get so much more sleep. i have a +2 more on that 315x18 today but as usual.. save some for the next day.

Thur Aug 27

Morning
315-365-405
bw chins x20
one arm cable rows 60lbx20

Afternoon
315-365-405-440 +10
bw chins x20
one arm cable rows 60lbx20
seated calf raises 225lbx16

* 2 set of sleep made so much difference. I did 440x1 coming from a 315x18 yesterday.. and I don't even feel beat (yet). 
* I really feel my midback+posterior deltoids really dom'd when i rowed towards my front delts. feels like dips but horizontal. pulling towards the lower chest allows you to handle more weights but sacrifices ROM because of the disadvantageous position when your elbow and shoulder are not in line. (in a horizontal plane). i like this kind of upper body pull because its comfortable. i can do more volumes.

Fri Aug 28

Morning
315-365-405
bw chins x20
one arm cable rows 60lbx20
seated calf raises 225lbx20

* strong already in the morning. had good angus burger for dinner last night. will go 440x1 if the 405 feels very light again. BW 194-196lb.

Afternoon
315-365-405
315x20 no-pause
bw chins x18+2

* felt like a 440 kind of day but decided to not overdo the heavy single. i did 2x440s already this week. the 315x20 was more cardio than strength. i was looking up after rep 16 and gulping down air.

Sat Aug 29

Morning
315-365-405
bw chins x20
one arm cable rows 60lbx20
seated calf raises 225lbx20

* did not even have any bad doms on my quads and glutes. got more sleep than usual but I feel good today and its just the morning.

Afternoon
315-365-405
bw chins x20
one arm cable rows 70lb x10 x10

* was stronger this morning. did not get good midday nap. its humid and warm today. will do better tmrw.

Title: Re: Kingfush
Post by: Airmatt83 on August 28, 2015, 11:19:17 am
Since Ive been away youve become an absolute best. Love reading your journal man. 
Title: Re: Kingfush
Post by: Kingfish on August 28, 2015, 12:24:58 pm
Since Ive been away youve become an absolute best. Love reading your journal man.

thanks. consistency and common sense goes a long way. I'm at 4yrs this weekend with the daily squats.
Title: Re: Kingfush
Post by: Airmatt83 on August 28, 2015, 12:43:15 pm
Ive noticed that. How do you moderate that? when do you go really heavy and add volume as to not over tax yourself for the next days squats. Ive read up on squatting daily and it has major backing and legitimacy. ive been doing an every other day approach myself (since beginning of june, and have had good results with it)

So if you could briefly explain how you work this, id appreciate it, . 
Title: Re: Kingfush
Post by: Kingfish on August 28, 2015, 10:20:05 pm
Ive noticed that. How do you moderate that? when do you go really heavy and add volume as to not over tax yourself for the next days squats. Ive read up on squatting daily and it has major backing and legitimacy. ive been doing an every other day approach myself (since beginning of june, and have had good results with it)

So if you could  you briefly explain how you work this, id appreciate it, .

trial and error. keep an honest workout journal. give body time to adapt to something (a heavy PR single or volumes).. before you take it to another level again. if your lifting goes backwards.. find patterns and do not repeat them. do PRs repeatedly but smartly so you can mentally overcome the weight.

if you have time to lift very often, you can afford to be more conservative in your efforts.. the next set is only hours away anyway. 


Title: Re: Kingfush
Post by: Merrick on August 28, 2015, 10:35:40 pm
I know you have no interest in running jumps and don't practice them, but have you tried them here and there just for fun to see how high you get?

DLRVJ and SLRVJ? 

It'll be interesting to see how high a heavy, but very relatively strong guy who trains squats + SVJ for the most part does in a SLRVJ.  Or to see if the SLRVJ actually regresses from the added weight + not practicing it, despite the significant strength gains
Title: Re: Kingfush
Post by: Kingfish on August 29, 2015, 09:35:54 pm
I know you have no interest in running jumps and don't practice them, but have you tried them here and there just for fun to see how high you get?

DLRVJ and SLRVJ? 

It'll be interesting to see how high a heavy, but very relatively strong guy who trains squats + SVJ for the most part does in a SLRVJ.  Or to see if the SLRVJ actually regresses from the added weight + not practicing it, despite the significant strength gains

i'm too heavy for those. the single leg RVJ is a tendonitis waiting to happen.  i stay way from it. even at my leanest, i was still 170lb.

Title: Re: Kingfush
Post by: Raptor on August 30, 2015, 06:03:48 am
Imagine me at 205 lbs right now off one leg.

In fact, I dunked a few days ago at 10 feet, surprisingly enough, after I played 5-10 minutes of 1 on 1 with a guy that got me warmed up good enough.
Title: Re: Kingfush
Post by: Kingfish on August 31, 2015, 12:05:43 pm
Aug 30 - Sept 5 , 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 190-194lb.

Sun Aug 30

315-365-405
bw chins x20
one arm cable rows 60lbx20 x20
seated calf raises 225lb x18+6

afternoon workout skipped. dommed myself with the rows. 2x20s not a very good idea. felt good at the time though.

Mon Aug 31

Morning
315-365-405
bw chins x16+3+1
standing one arm cable rows 60lb x20
calf raise seated 225lbx20
incline press barx10

* midback still wrecked from the multi 20s yesterday. will sleep good today and will squat either a heavy single or volume later.
* need to start doing upperbody push again. im enjoying too much upperbody pulling and need to balance things out. dips give me tennis elbow. standing press tires my back. i'l do incline bench and hopefully I don't start to look like a muscle head. the incline press targets mostly front delts and triceps anyway. clavicular chest is not really a bad thing IMO. makes you look like a boulder without having gymrat chest.

Afternoon
315-365-405-440
bw chins x20
standing one arm cable rows 60lb x20
calf raise seated 225lb x22+2

Tue Sep 1

Morning
315-365-405
standing one arm cable rows 60lb x20
calf raise seated 225lbx16
incline press 135lb x10 (clusters of 3/2 reps)

Afternoon
315-365-405
315x8 no-pause
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 3/2 reps)

* feeling good with the incline press so far. could be stronger in the squats today but did not get midday nap.

Wed Sep 2

Morning
315-365-405
standing one arm cable rows 60lb x20
calf raise seated 225lbx18+6
incline press 135lb x10 (clusters of 3/2 reps)

Afternoon
315-365-405
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 4/3/2 reps)

Thur Sep 3

315-365-405
315x4 no-pause
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 4/3/2 reps)

Fri Sep 4

315-365-405
standing one arm cable rows 60lb x20
incline press 135lb x10 x10 (clusters of 6/4/3 reps)

* getting more reps on my inclined press. will aim for reps using 135lb. i should be ready for 8-10 straight reps in a few more workouts. x20 rep straight set is a good goal.

Sat Sep 5

315-365-405
315x4 no-pause
standing one arm cable rows 65lb x20
incline press 135lb x10 x10 straight sets. no-pause
seated calf raises 225lb x20

* forgot to add.. the clusters of 6/4/3/2 I was doing days ago on the incline press were all paused reps. I was learning the movement and it worked nicely. Got 10 regular reps today and it was not really a struggle. Will continue using 135lb until I can get this to 20 reps.
Title: Re: Kingfush
Post by: LBSS on August 31, 2015, 01:38:00 pm
you put the pulley low for the rows, right? how low?
Title: Re: Kingfush
Post by: Kingfish on August 31, 2015, 02:07:28 pm
you put the pulley low for the rows, right? how low?

lowest possible so i can plant both legs + free hand into a tripod. pulling cable with elbow+wrist+shoulder aligned horizontally (with the resistance/cable)  made so much difference making the movement more natural and effective.

Title: Re: Kingfush
Post by: LBSS on August 31, 2015, 03:24:22 pm
wait what? i'm confused now. you're like on your knees with one hand planted and the other pulling, mimicking an overhead pull?
Title: Re: Kingfush
Post by: Kingfish on August 31, 2015, 08:49:11 pm
wait what? i'm confused now. you're like on your knees with one hand planted and the other pulling, mimicking an overhead pull?

no. standing. i just said tripod because the weight is evenly distributed to one hand and the feet. if the cable was torso high.. my other braced hand will take most of the weight. at 45° from the floor (cable lowest), the weight distributes evenly.
Title: Re: Kingfush
Post by: LBSS on September 01, 2015, 10:04:31 am
like this? https://www.youtube.com/watch?v=6W6EeODUgto
Title: Re: Kingfush
Post by: Kingfish on September 01, 2015, 01:20:19 pm
like this? https://www.youtube.com/watch?v=6W6EeODUgto

bracing is similar but the top ROM from the way I do it is not to the side but towards the deltoid head with the forearm and bicep of the pulling arm in full contact.
Title: Re: Kingfush
Post by: Kingfish on September 06, 2015, 01:10:50 pm
Sept 6-12 , 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Sept 6

Morning
315-365-405
one arm cable rows 65lb x20
seated calf raises 225lb x20
incline press 135lb x10 x8+2

Afternoon
315-365-405
one arm cable rows 65lb x20
incline press 135lb x10

Mon Sept 7

Morning
315-365-405
one arm cable rows 65lb x20
incline press 135lb x10

Afternoon
315-365-405
one arm cable rows 65lb x20, 140lb x10
incline press 135lb x10

* cable rows - will go heavier with less reps. il switch back to x20s on my working days. my company gym cable rows tops out at 75lb.

Tue Sept 8

Morning
315-365-405
one arm cable rows 75lb x10
incline press 135lb x10

Afternoon
315-365-405
315x16 no-pause
one arm cable rows 70lb x20
seated calf raises 225lb x20

Wed Sept 9

Morning
315-365-405
one arm cable rows 70lb x20
incline press 135lb x10
seated calf raise 225lb x14+6

* BW 190-194lb. volumes of upperbody pulling and the incline press thinning me out a little. did not plan on eating excess for those. did not get my 440lb this week. I don't feel thick. decided to do 315 volumes but got tired at rep 16. could get 18 but that's too much for a day.

Afternoon
315-365-405
one arm cable rows 70lb x20
incline press 135lb x8-6-4-1-1

Thur Sept 10

315-365-405
one arm cable rows 70lb x20
incline press 135lb x8+2

Fri Sept 11

315-365-405
one arm cable rows 70lb x20
incline press 135lb x8-6-5-1

Sat Sept 12

315-365-405
one arm cable rows 75lb x20
incline press 135lb x8-6-6
seated calf raises 225lb x18+6

Title: Re: Kingfush
Post by: Kingfish on September 13, 2015, 09:25:38 pm
Sept 13-19 , 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Sept 13

315-365-405
315x4 no-pause
one arm cable rows 75lb x20
incline press 135lb x6-4-6-3-1

Mon Sept 14

Morning
315-365-405
one arm cable rows 90lbx10 75lbx10
incline press 135lb x6-4-6-4
seated calf raise 225lb x18-6

* figured out the effective weights of the cable machines I use for rows. the max resistance is 100lb. the 200lb weight stack has an extra pulley resulting in a half effective weight. I can do with 100lb x10s until I can get it to x20s.
* 3rd week already of the inclined press. might start to add weight and keep reps down to clusters of 4/3s.

Afternoon
315-365-405
315x20 no-pause

* cardio squats felt good. didn't bother doing anything after that.

Tue Sept 15

Morning
315-365-405
one arm cable rows 90lbx10 75lb x10 x10

Afternoon
315-365-405
315x16 no-pause
one arm cable rows 75lb x10
incline press 135lb x8-6-6

Wed Sept 16

Morning
315-365-405
one arm cable rows 75lb x10
seated calf raise 225lb x14-10
inclined press 155lb x3-4-3

Afternoon
315-365-405
one arm cable rows 75lb x10
inclined press 155lb x1-3-3-3

Thur Sep 17

315-365-405
one arm cable rows 75lb x10
inclined press 155lb x4-2-2-2

Fri Sep 18

315-365-405
one arm cable rows 75lb x12 x10
inclined press 155lb skip 1

Sat Sep 19

315-365-405
one arm cable rows 75lb x12 x12
inclined press 155lb 4-3-3 #1
seated calf raises 225lb x20

* will not overdo the inclined press and add a skip day. # means straight days. felt strong today and feels like I can do 155 to 6-7reps. I limit my max reps by doing them until I cannot do the concentric without arching my lower back. I do them all flat back and rely mostly on my shoulders. arching the back involves the chest more but I can definitely feel some beating in my lowerback whever I do that.
Title: Re: Kingfush
Post by: Kingfish on September 20, 2015, 12:19:34 pm
Sept 20-26 , 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Sept 20

Morning
315-365-405
one arm cable rows 75lb x12
incline press 155lb x4-3-3 #2
seated calf raise 225lb x20

Afternoon
315-365-405
315x20 no-pause
one arm cable rows 75lb x12

* 315x20 was easiest today. dry 192lb bw lately. my hamstrings are thicker from the volumes of 315s.
* 3rd week of inclined press. would like to see if I can do 185lb+ by December. plan is to go back to 135-145lb lb on volume days and do clusters to 20 reps doing 8-6-6. the 155lb is too heavy to use for 4+reps. i''m doing these inclined mostly for shoulder mass and really try to keep my back flat so I do not increase tension and use too much total body effort.

Mon Sept 21

Morning
315-365-405
one arm cable rows 75lb x12
incline press 155lb x4-3-3 #3
seated calf raise 225lb x20

Afternoon
315-365-405
315x20 no-pause
one arm cable rows 75lb x12
incline press 155lb x4-3-3 #3

* back to back 315x20s. not really feeling any DOMs. feel more soreness in my shoulders from the inclined press.
* cable rows feeling more and more natural. I pull a little to the top at full ROM (still a horizontal pull) and it really gives me a better squeeze of the back. (will take vid tmrw to see how it really looks like)
* I feel good with the 315s even though im not very thick lately at 192lbBW. I can 440 but I get added conditioning work with the volumes.
* noticed also a lot of people that incline press use a lot more weight but do not let the bar tap the chest. my shoulders look thicker and I'm just at this little 155lb  :P

Tue Sept 22

Morning
315-365-405
one arm cable rows 75lb x12
incline press 165lb x2-2 #4
seated calf raise 225lb x20

Afternoon
315-365-405-440 +10
one arm cable rows 75lb x20
incline press 155lb x3-4-3 #4

* ate a bit more than usual following the sun-mon high volume 315s. 196lb wet BW at gym. did not have any problem with the paused 440x1.
* added Philadelphia cream cheese to rice for added calories and more calcium and sodium. higher sodium used sparingly leading to a high intensity day really works for me. bloated and thick = good lifting day.  my blood pressure still stays at 95/65ish. that's with consistent 500mg+ caffeine/day.
* deload in the morning on the cable rows and only did 1set. felt very strong in the afternoon and got to x20 at max stack of 75lb. might need to switch machines now and use the cable station. those go to 100lb (200lb stacks but 1/2 effective weight)
* inclined press does not really involve the chest at all the way I'm doing them (no arc on back, feet relaxed), which is a good thing for me. I only feel the soreness on my front delts.

Wed Sept 23

Morning
315-365-405
one arm cable rows 75lb x20
incline press 155lb x3-4-3 #5
seated calf raise 225lb x20

* 4-day work week starts tonight. good time for a deloading. my shoulders could use some time off now.

Afternoon
315-365-405
one arm cable rows 75lb x20

75lbx20 standing one arm cable rows
http://www.youtube.com/watch?v=HbpKxS_XRm0

Thur Sept 24

315-365-405
one arm cable rows 75lb x20
incline press 155lb x2-2

Fri Sept 25

315-365-405
one arm cable rows 75lb x20
incline press 155lb x2-2

Sat Sept 26

315-365-405
one arm cable rows 75lb x20
incline press 155lb x3-4-3
seated calf raise 225lb x16-8
Title: Re: Kingfush
Post by: LBSS on September 22, 2015, 08:35:47 pm
post vid of 315x20 holy shiiiit.
Title: Re: Kingfush
Post by: Kingfish on September 22, 2015, 10:39:38 pm
post vid of 315x20 holy shiiiit.

it's a breathing skill. I did them back to back days. its not as hard as it sounds. I would get to 24 with 315 before I faint.  :P

i'll vid the next time I do them on Monday next week. i'll probably top out at 335-345x20 if I were to go apeshit again.
Title: Re: Kingfush
Post by: Kingfish on September 28, 2015, 01:04:47 am
Sept 27 - Oct  3, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Sept 27

315-365-405
315x20 no pause
one arm cable rows 75lb x20 x20
incline press 155lb x4-6-3-3-4
seated calf raise 225lb x20

315x20
http://www.youtube.com/watch?v=3oCAGT_OldQ

Mon Sept 28

Morning
315-365-405
one arm cable rows 75lb x14+6
incline press 155lb x6-4-3-4-3
seated calf raise 225lb x20z

Afternoon
315-365-405
315x20 no pause
one arm cable rows 75lb skip. resting
incline press 155lb x3-4-3

* was more tired now on the 2nd back to back 315x20 compared to last week. i don't know how i'll repair myself and get 440x1 tmrw just like i did last time. i'll resort to higher sodium+protein by eating the classic.. lots of eggs. sucks that they are expensive now.


Tue Sept 29

Morning
315-365-405
one arm cable rows 75lb x20
incline press 165lb x3-3-2-2
seated calf raise 225lb x20

Afternoon
315-365-405
one arm cable rows 75lb x20
incline press 165lb x3-4-2-1

* resting legs now. doing good on the inclined press. will use 165lb until i can get to x20 with clusters of 6s.. i'm at 4 reps now. need 2 more. a couple of 6-4-6-4 with the 165 and then i'll move up to 185lbx10s with 3-2-3-2. thats the plan.

Wed Sept 30

Morning
315-365-405
315x20 no-pause
one arm cable rows 75lb rest
incline press 165lb x3-2-3-2
seated calf raise 225lb x20

* very rare that i'm strong in the morning. i took it light on the squats yesterday and then boom.. rebound back to 315x20. i thought about saving the strong for later but it usually does not work as well as planned.
* used a plyo box to raise and rest my legs while doing the inclined press to really isolate the pressing to the shoulders. it worked. cannot really bridge the lowerback and get the planted legs involved in the press if both feet are raised.

Afternoon
315-365-405
one arm cable rows 75lbx20
incline press 165lb x2-2

Thur Oct 1

315-365-405
one arm cable rows 75lbx20
incline press 165lb x2-2

Fri Oct 2

315-365-405
one arm cable rows 75lbx20
incline press 165lb x2-2

Sat Oct 3

315-365-405
one arm cable rows 75lbx20
incline press 165lb x3-4-3
Title: Re: Kingfush
Post by: adarqui on September 28, 2015, 12:23:23 pm
Sept 27 - Oct  3, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Sept 20

315-365-405
315x20 no pause
one arm cable rows 75lb x20 x2
incline press 155lb x4-6-3-3-4
seated calf raise 225lb x20

315x20
http://www.youtube.com/watch?v=3oCAGT_OldQ

excellent!!

you're doing 20's back to back days now? how do you feel? when i adapted to 20's, doing them near daily made me feel "amazing".

pc!
Title: Re: Kingfush
Post by: Kingfish on September 28, 2015, 12:42:46 pm


excellent!!

you're doing 20's back to back days now? how do you feel? when i adapted to 20's, doing them near daily made me feel "amazing".

pc!

high rep squats really thicken my hamstrings. it makes the reps feel not as deep. i feel very good doing them but i have to eat a little more to make sure my weight doesn't drop from the added conditioning work.

if i feel thick later, i'll do back to back 20s, but not really set on doing them. i prefer a 440x1 cause its more chill.  ;D
Title: Re: Kingfush
Post by: Kingfish on October 04, 2015, 12:10:48 pm
Oct  4-10, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Oct 4

Morning
315-365-405
one arm cable rows 75lb x20
incline press 165lb 2-3-2-3

Afternoon
315-365-405
one arm cable rows skip
incline press 165lb 3-4-3-4-2-3-1
seated calf raise 225lb x20

Mon Oct 5

Morning
315-365-405
one arm cable rows 75lb x20
incline press 165lb 2-2
seated calf raise 225lbx20

Afternoon
315-365-405
315x20 no-pause
one arm cable rows skip
incline press 165lb 3-4-3
seated calf raise 225lb x20

Tue Oct 6

Morning
315-365-405
one arm cable rows 75lb x20
incline press 165lb skip
seated calf raise 225lb x22+2

* will add more weight to my seated calf raises. 5 plates is not cutting it anymore. will go 5x45lb+25lb and try for 12-14reps + 8-6more to get to daily 20s. cable rows and inclined press cannot go 2x per day. tiring too fast. will alternate them. will do the inclined press this afternoon. skip the rows. did them this morning already.

Afternoon
315-365-405
one arm cable rows 75lb skip
incline press 135lb x12+8

* will go volumes now on the inclined press using 65-70%RM. will aim for straight set to 20. still fatigued on the squats today. messed up my sleep cycle a bit due to an early afternoon work meeting.

Wed Oct 7

Morning
315-365-405
one arm cable rows 75lb x20
incline press 135lb x14+10
seated calf raise 270lb x12+8

* legs still not recovered. i did a 315x20 this wed morning last week. not today.
* volumes on the inclined press working well. will stay with 135lbs until i get repeated 20s, more up 5-10lbs and 20s again.. then eventually go heavy with 185-225lbs
* calves are very strong. 6 plates now at 10+reps. will stay with this weight again until i get to 20+ straight reps. will take some time.

Afternoon
315-365-405
one arm cable rows 75lb x10
incline press 135lb x12+10

Thur Oct 8

315-365-405
one arm cable rows 75lb x10
incline press 135lb x11-9-4

Fri Oct 9

315-365-405
one arm cable rows 75lb skip
incline press 135lb x10-3-4-3

Sat Oct 10

315-365-405
one arm cable rows 75lb skip
bw chins x20
incline press 135lb x12-12-12-12
seated calf raise 270lb x10-10
Title: Re: Kingfush
Post by: Kingfish on October 12, 2015, 01:00:35 am
Oct  11-17, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Oct 11

315-365-405
one arm cable rows 75lb skip
incline press 135lb x12-8-4

* abs a little domd from the chinsx20 i did yesterday after weeks of not doing them. my vertical pulling improved a lot while i was resting the chins and did horizontal pulling with the cable rows.

Mon Oct 12

morning
315-315-315-365-405 smith
one arm cable rows 75lbx10
incline press 135lb x10 x10 smith
incline press 135lbx10 225lbx6+4 185lbx10 hammerstrength super inclined
seated calf raise 270lbx6+4

* main gym (not work gym) have no free weights until 2nd floor is fixed.. some reinforcement thing. did my morning lifts using machines. the smith was not as bad as i thought for the paused squats. resistance feel about the same.
* did lots of upperbody push and the seated hammerstrength superincline feels pretty good. can load up to 4/5 plates on each side (405-495lb). started today with 225 max and it was not that heavy. these machines are really good for volume work. might get serious adding them to my routine. i don't care what they say about functional or balance handicap when not using free weights.. if i can balance 405+.. im good with these little things.  :P

afternoon
315-365-405
315x20 no-pause
incline press 185lbx20 hammerstrength super inclined

Tue Oct 13

morning
315-315-315-365-405 smith
one arm cable rows 75lbx10
incline press 225lb x8-6-6 hammerstrength super inclined
seated calf raise 270lbx10+8+4

* strong to 75lbx20 on the cable rows again but still took another light day to x10 reps only.
* really liking the seated inclined machine press. might use this for a while in conjunction with the cable rows.

afternoon
315-365-405
315x20 no-pause
bw chins x20
incline press 225lb x10 hammerstrength super inclined

Wed Oct 14

morning
315-315-315-365-405 smith
one arm cable rows 75lbx10
incline press 225lb x10-8-6 hammerstrength super inclined
seated calf raise 270lbx12-10-2

* not really feeling any doms from the shoulders doing these seated machine inclined presses. i'm also doing these from a dead start every rep.

afternoon
315-365-405
bw chins x18+2
inclined press 135lb x10

*no hammerstrength machine on my company gym. chins also suck because of the design of the chin bars. (no open space in  between)

Thur Oct 15

315-365-405
incline press 135lb x10,10,10,9+1

Fri Oct 16

315-315-315-365-405
cable rows 75lb x20

Sat Oct 17

315-365-405
incline press 225lbx12 275lbx3 245lbx8 hammerstrength super inclined

Title: Re: Kingfush
Post by: LBSS on October 17, 2015, 11:48:52 pm
functional training is pretty much a myth anyway. enjoy loading up those hammerstrength machines and feeling like a boss.  :P
Title: Re: Kingfush
Post by: Kingfish on October 18, 2015, 11:44:59 am
Oct  18-24, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Oct 18

morning
315-365-405
one arm cable rows 80lbsx10

* new gym has an 80lb max on the cable rows. didn't like the squat station there. too modern.

afternoon
315-365-405
seated inclined press 245lb x8-6-6 hammerstrength superinclined
one arm cable rows 75lbsx10

Mon Oct 19

morning
315-315-315-365-405 smith
one arm cable rows 75lbsx20
seated inclined press 245lb x4-3-3 hammerstrength superinclined
seated calf raises 270lb x10-8-6

* little lifts - 10reps resting, 20 reps volumes.

afternoon
315-365-405
315x20 no-pause
bw chins x20


Tue Oct 20

morning
315-315-315-365-405 smith skip
bw chins x20
one arm cable rows 75lbsx20
seated inclined press 245lb x8-6-6 hammerstrength superinclined
seated calf raises 270lb x10-8-6

* strong on the little lifts. skipped the smith squat. too many people using the only smith in this gym with no free weights until building is fixed. will squat this afternoon on another gym.

afternoon
315-365-405
315x20 no-pause

* woke up from afternoon nap with shoulder and back tightness. took another 2hr nap and it felt a lot better after. will skip squats in the morning tmrw and do minimal for the next few days til sunday.

Wed Oct 21

morning
315-365-405
seated inclined press 245lb x8-6-6 hammerstrength superinclined
one arm cable rows 75lbsx20

* cable row pulls still very strong. will limit consecutive x20s days in a row.

Thu Oct 22

315-315-315 paused
315-365-405 paused
one arm cable rows 75lbsx20

* added more warmup singles. legs feel the aftereffects of the double 20s a few days back. cable rows still very strong.

Fri Oct 23

315-315-315 paused
315-365-405 paused
one arm cable rows 75lbsx20

Sat Oct 24

315-365-405
one arm cable rows 75lbsx20
Title: Re: Kingfush
Post by: Kingfish on October 18, 2015, 11:46:21 am
functional training is pretty much a myth anyway. enjoy loading up those hammerstrength machines and feeling like a boss.  :P

yup. now its just a matter of eating and recovering. my shoulders are looking thicker already in just 7 weeks.
Title: Re: Kingfush
Post by: Kingfish on October 26, 2015, 01:40:50 pm
Oct  25-31, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Oct 25

315-365-405
one arm cable rows 75lbx20

Mon Oct 26

morning
315-365-405
one arm cable rows 75lbx20

afternoon
315-365-405
315x20 no-pause
one arm cable rows 75lbx20

* gym too packed and did not feel like waiting to do inclined press. the 315x20 feels like routine now. could have gone to 22-24 today. il do a couple more of these then i'll chill back to just a heavy single 440. bw steady at 194lb wet.
* my horizontal pulling is still very strong. now i'm limiting myself to this full stack of 75lb. could have been 80lbx20 already if i can add weight. i don't get broken with this pulling. i only fatigue out by doing 2x20s per day for multiple straight days.

Tue Oct 27

morning
315-365-405
one arm cable rows 75lbx20
inclined press 135lbx10

afternoon
315-365-405
one arm cable rows 75lbx20

Wed Oct 28

morning
315-365-405
one arm cable rows 75lbx20
inclined press 135lb x6-6-8

afternoon
315-365-405
seated calf raise sled 4x45s x24

Thur Oct 29

315-365-405
bw chins x20
inclined press 135lb x6-8-6

Fri Oct 30

315-365-405
inclined press 135lb x6-8-6

Sat Oct 31

315-365-405
bw chins x20
one hand cable rows 75lbx20
Title: Re: Kingfush
Post by: Kingfish on November 02, 2015, 02:15:59 am
Nov 1-7, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 1

315-365-405
bw chins x20
one arm cable rows 75lbx20

Mon Nov 2

morning
315-365-405
inclined press 135lb x8-8-8
seated calf raise sled 4x45lb x24

* doing more of inclined press lately. i'm feeling good this time with the full ROM of the free weight compared to the machine. doing them with the feet elevated to isolate shoulders

afternoon
315-365-405
315x20 no-pause
bw chins x20

Tue Nov 3

morning
315-365-405
inclined press 135lb x8-8-8

afternoon
315-365-405
315x20 no-pause
one arm cable rows 75lb x20

Wed Nov 4

morning
315-365-405
inclined press 135lb x8-8-8

afternoon
315-365-405
one arm cable rows 75lb x20
lat pulldown neutral grip  - 100lbx10 **trying this out instead of neutral grip chins. company gym does not have the neutral chinning bar that i like to use.

Thur Nov 5

315-365-405
315x4 no-pause
inclined press 135lb x8-8-8
seated calf raise sled 4x45s x24

Thur Nov 6

315-365-405
315x4 no-pause
one arm cable rows 75lbx20

Fri Nov 5

315-365-405
bw chins x20

* did the regular chins at company gym to get some upperbody pull. used the straight chin bar. form felt a little different but still got to an easy 20. bicep did more work.

Sat Nov 6

315-365-405
315x4 no-pause
bw chins x20 neutral grip
Title: Re: Kingfush
Post by: Kingfish on November 08, 2015, 11:38:57 pm
Nov 8-14, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 8

315-315-315
315-365-405
inclined press 155lb x8-6-6
SVJ x2 double hand rim grabs

* did double hand SVJ rim grabs. was able to get 36" (wearing chucks with no warm up aside from squat). both hands ~ 2" above wrist to the rim. standing double hand reach is 90" and i have an 8" palm.
* i'l start to play some pickup games soon.. bball season is good over here in SF as our warriors are really looking strong.
* i peaked my SVJ at low 180s/high 170s at the past. i'l try to do it again but not anything leaner than 185lbs if i can. wet bw  at 192 now. can drop to 188ish with a few days of carb restrictions.  paused 405 should not give me any problem even at that weight.

Mon Nov 9

morning
315-315-315
315-365-405
SVJ x3
rim pullups x20

afternoon
315-365-405
SVJ x5
inclined press 165lbx2, 155lbx2-2-2-2
seated calf raise sled 4x45lb x24
one arm cable rows 75lbx20
bw chins x10 supinated grip

* did a pick up bball game after the squat. did the upperbody movement after. shoulder got tired with the 165lb. should stay at 155lb only and do 8-6s when strong, or 4-3s when weak.

Tue Nov 10

315-365-405
315x4 no-pause
SVJ x6
one arm cable rows 75lbx20
chins neutral gripx20

* BW190lb 405 felt heavier. 315x12-16 max. would not get to 20. already skipped the morning workout and just slept more. pickup bball for conditioning and leaning also tire me a little bit.

Wed Nov 11

morning
315-315-315
315-365-405
315x4 no-pause
SVJ x6
inclined press 155lb x4-3-3

afternoon
315-315-365-405
bw chins straight bar bwx20
315 x2-2-2-2 paused parallel
SVJ x2-2

* did contrast paused parallel squat + SVJ. i stopped at parallel where most of the tension is on the quads and before the glutes take over. its very uncomfortable holding the weight at that spot. very unnatural too. works well to prime the SVJ because i can release the rage that i built up holding the pause at that depth.  ;D
* wet bw at 188lbs already. the 405 still went up ok but i got very good sleep before lifting. the morning 405 was challenging because i did the workout from 3 hrs midnight nap only.

Thur Nov 12

315s-365-405
315x2 no-pause
one arm cable rows 75lbx20
chins straight bar bwx10

Fri Nov 13

315s-365-405
315x4 no-pause
chins straight bar bwx20
seated calf raise sled 4x45lbs x24
SVJs double hand rim grabs

Sat Nov 14

315s-365-405
315x4 no-pause
one arm cable rows 75lbx20

* wet bw 188lb. no problem with top single of 405 but recently been doing more 315s to warm up better. its very cold here lately mid 50s.
Title: Re: Kingfush
Post by: bball2020 on November 09, 2015, 11:09:10 am
Awesome man. Excited to see your svj progress. Trying to join the 4 plate club ASAP previous was only 350 or so. Going to focus on 3 and 5 step vertical jumps I think instead of running DL. More consistent to measure and perfect similar to you preferring SVJ.
I saw u mention that calf work increases ur calf size especially seated, do u notice any vert improvements when u add calf work?  Also I read ur log but confused on when/if u use non paused reps for training?
Title: Re: Kingfush
Post by: Kingfish on November 09, 2015, 11:34:49 am
Awesome man. Excited to see your svj progress. Trying to join the 4 plate club ASAP previous was only 350 or so. Going to focus on 3 and 5 step vertical jumps I think instead of running DL. More consistent to measure and perfect similar to you preferring SVJ.
I saw u mention that calf work increases ur calf size especially seated, do u notice any vert improvements when u add calf work?  Also I read ur log but confused on when/if u use non paused reps for training?

i did not do calf for for vert improvement. i do it for injury prevention. more muscles is more things that take the impacts from the joints.

i did mostly regular reps during volume training for mass/strength gains. i use the paused reps for very heavy singles - so i don't use too much weight. high rep paused squats are very CNS draining. use sparingly if you want.


Title: Re: Kingfush
Post by: bball2020 on November 10, 2015, 04:17:22 am
Cool man ur a beast. Saw your original goal was to dunk two handed standing which you obviously destroyed a long time ago. What your next objective, 500+ squat before doing an explosive block? What do you feel your vert/squat limit is keeping under 210lbs(if such a limit exsists) ?

Also when and how did u start to get so low on your jumps? Two foot jumper and strength dominant but I noticed I get way lower than you

Title: Re: Kingfush
Post by: Kingfish on November 10, 2015, 08:01:59 am
Cool man ur a beast. Saw your original goal was to dunk two handed standing which you obviously destroyed a long time ago. What your next objective, 500+ squat before doing an explosive block? What do you feel your vert/squat limit is keeping under 210lbs(if such a limit exsists) ?

Also when and how did u start to get so low on your jumps? Two foot jumper and strength dominant but I noticed I get way lower than you

thanks. i tried going for a 225kg squat but found myself getting too fat just to keep gaining strength. i topped out at paused 475s at 210bw.

IMO, jumping 35"+ at anything over 190lb bw is an injury waiting to happen - i did not even try to measure my jumps at 210bw. i would have if i were still sub 10% fat at that weight.. not going to happen unless i juice up.
Title: Re: Kingfush
Post by: bball2020 on November 12, 2015, 06:28:41 am
KF have you done any unilateral lower body lifts in your training such as BSS?  or would that be too much of a drain wth all your squat volume?
Title: Re: Kingfush
Post by: Kingfish on November 12, 2015, 08:16:24 pm
KF have you done any unilateral lower body lifts in your training such as BSS?  or would that be too much of a drain wth all your squat volume?

i do bwx10s  split squats but thats just when i need some muscle activation if im in a 13hr flight going on vacations.  if you want to be strong on the squats, do squats. variations will be on the intensity.
Title: Re: Kingfush
Post by: Kingfish on November 15, 2015, 10:42:39 am
Nov 15-21, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 15

morning
315s-365-405
bw chins straight bar x20

afternoon
315s-365-405
315x20 4s
bw chins neutral grip x20

Mon Nov 16

morning
315s-365-405
one arm cable rows 75lbx20
bw chins straight bar x14-4-2

afternoon
315s-365-405
315x20 12-4-4
bw chins neutral grip x20

* wet bw at 186-188lbs consistently. was still able to get to 315x12. probably get to 16-18 but will really dig deep for that. will not use 405s in the morning squats to freshen up a bit.
* skipped the upperbody push.

Tue Nov 17

morning
315s-365-405
315x2-2
one arm cable rows 75lbx20
bw chins straight bar x14-6

* plan to skip morning 405 has to wait. still did it but it felt heavy (something i dont want to use routinely) - 186BW, 3hr nap and still on carb restriction. my SVJs are 38"+ at sub 182 while maintaining 440ish at peak, 425s more repeatedly. getting there. it feels easier this time around.

afternoon
315s-365-405
bw chins neutral grip x20

* need to add a bit more carbs in the diet. i'm thinning out too fast. got some dehydrated mashed potatoes from costco. add boiling water and complex carbs ready in 10 mins.
* chins to 20 feels so easy lately. i might go for x24s next time.

Wed Nov 18

morning
315s-365-405
315x4 no-pause
one arm cable rows 75lbx20
bw chins straight bar x14-5-1

* cycled up on carbs on my last meal. it worked. felt thick this morning. 405 was easier than yesterday afternoon. this is after only a 3hr nap. i had an extra 4 large apples without skin.

afternoon
315s-365-405
seated calf raises sled 4x45lbs x24

Thur Nov 19

315s-365-405
315x4 no-pause
bw chins straight bar x17-3
seated calf raise sled 4x45lbs x24

Fri Nov 20

315s-365-405
315x4 no-pause
bw chins straight bar x18-2

Sat Nov 21

315s-365-405
315x4 no-pause
bw chins neutral  bar x21+3
Title: Re: Kingfush
Post by: bball2020 on November 15, 2015, 11:46:56 am
I can't tell in your vids, do you or did u wear belts for squats?
Title: Re: Kingfush
Post by: Kingfish on November 15, 2015, 11:28:42 pm
I can't tell in your vids, do you or did u wear belts for squats?

no belt. just push belly out while eating gulps and gulps of air. not as effective if you get very lean.
Title: Re: Kingfush
Post by: Kingfish on November 17, 2015, 01:10:55 pm
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs

 :motherofgod:

thats some serious SVJ gather right there. if i dipped that low, people might step on me during a game.
Title: Re: Kingfush
Post by: LBSS on November 17, 2015, 04:12:48 pm
you do dip that low. guess i'm just really, really unreactive.  :uhcomeon:
Title: Re: Kingfush
Post by: Kingfish on November 17, 2015, 11:48:16 pm
you do dip that low. guess i'm just really, really unreactive.  :uhcomeon:

maybe you need to spend some time with the altitude drops. i did lots of those when i was very lean.

you can only dish out what you can absorb. theres a progression to these depth landings. landings need to be quiet and a degree of collapse (while absorbing the impact) is ok as long as you improve either by collapsing less or by increasing the box height. 

Title: Re: Kingfush
Post by: LBSS on November 18, 2015, 09:00:11 am
yeah i was just thinking about those on monday as i was doing my baby depth jumps. time for a bit more ambition.
Title: Re: Kingfush
Post by: T0ddday on November 19, 2015, 09:24:55 pm
I can't tell in your vids, do you or did u wear belts for squats?

no belt. just push belly out while eating gulps and gulps of air. not as effective if you get very lean.

Interesting comment... Something I have not been able to figure out for years is why does squat suffer so extremely when cutting weight...  Do you think this is the culprit.   I've been my strongest at a not super lean 220-230lbs (squat ~ 500lbs, deadlift 600lbs, bench 295, clean 295, etc)...   Then I cut weight to around 195-205lbs and my squat just absolutely plummets...  405 on the bar just starts getting stuck while all my other lifts either stay the same or go down by a much more moderate amount...  I've seen this repeated in some many people - that squatting is just soooo much easier when you are fat and heavy.   This is especially puzzling because the squat involves a barbell + your own BW while bench press, deadlift, etc hardly involve any of your body weight...  The reason people claim for the lost strength is "it's all leverage" but I never really bought this...    Perhaps your touching on something interesting in that having a little belly actually makes squatting easier...
Title: Re: Kingfush
Post by: T0ddday on November 19, 2015, 09:28:11 pm
you do dip that low. guess i'm just really, really unreactive.  :uhcomeon:

Weird.  Your single step vertical jump and standing vertical are COMPLETELY different.  One is this crazy quad-driven movement and the other (IMO) has almost too little ground contact.  You are truly turning jumping into a complete exercise...
Title: Re: Kingfush
Post by: Kingfish on November 23, 2015, 12:51:54 am
Nov 22-28, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 22

morning
315s-365-405
315x4 no-pause
bw chins neutral bar x20+4

Mon Nov 23

morning
315s-365-405
315x4 no-pause
bw chins straight bar x16+4

afternoon
315s-365-405
SVJ double hand rim touch x12
bw  chins neutral bar x22-6-2
seated calf raise soleus 5x45lb x10

Tue Nov 24

morning
315s-365-405
24" landings x10
SVJ x2

afternoon
315s-365-405
bw chins straight bar x20-4-4

Wed Nov 25

morning
315s-365-405
24" landings x20
SVJ x4
bw chins straight bar x20-6-6

afternoon
315s-365-405
bw chins neutral x22-6-2

Thur Nov 26

315s-365-405
315x4 no-pause
weighted jump squats 2x10lb x10-10
SVJ x4
bw chins neutra bar x20-5-5

* BW 184lb right now. barely any carbs for 3 straight days. veins in lower abs lean but still able to get daily paused 405s with 10-25lbs over it. i really have to focus now on  best technique because i cannot just muscle my way out of sloppy form. chest forward, lots of air in stomach, narrow stance and when im closing in at the bottom - force my glutes to rest on the top calves so i dont drop too low. (i dont know how or which muscles does that but it really works in getting me very solid at the bottom pause)

Fri Nov 27

315s-365-405
SVJ x2
bw chins neutral bar x20-8-6

Sat Nov 28

315s-365-405
SVJ x2
bw chins neutral bar x20-8-6

* abs starting to feel beat from the higher volumes of chins.
Title: Re: Kingfush
Post by: Kingfish on November 29, 2015, 12:04:35 pm
Nov 29 - Dec 5, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 29

morning
315s-365-405
bw chins neutral bar x20+8+8

* very cold 48F morning. still strong on the chins

afternoon
315s-365-405
chins neutral bar x20+8+8

* bw 184-186lb. will keep it here for a while.

Mon Nov 30

morning
315s-365-405
bw chins neutral bar x20+8+6

* im getting very lazy with an upper body push routine. inclined press still finds a way tire my lower back. i cant do a push without using my whole body. it feels unnatural to not brace everything when pushing. dips is still my favorite but i have to not overdo them.

afternoon
315s-365-405
bw chins neutral bar x20+10
SVJ x6

Tue Dec 1

morning
315s-365-405
bw chins neutral bar x20
weight jump squats 20lb x10-10
SVJ x10

afternoon
315s-365-405
bw chins neutral bar x20-8

Wed Dec 2

morning
315s-365-405
bw chins neutral bar x20
kaiser speed squats 315x2,365x2,405x2

* will acclimatize myself with the ballistic squats and aim for max power output. i feel most comfortable setting the  squat machine at the lowest pin. almost a full squat.

afternoon
315s-365-405
bw chins neutral bar x20
kaiser speed squats 365x2,405x2, 440x2. (3K+ watts with 440s)

* 405 was heavy this afternoon even with good sleep. the speed 405s this morning did some damage. i will probably do regular paused 315s x4 singles to warm up then use the kaiser squat after.

Thur Dec 3

315s-365-405
bw chins neutral bar x20
kaiser speed squats 405x2, 440x2, 455x2 max 3200watts@455

* got some email response from a coach who trains using the kaiser squat machine. for SVJ, he prefers to get the high wattage output using the lowest resistance possible. 3K watts using only 300lbs resistance is elite level. i can get 3K consistently but use 455lb+. i'm still on the break-in period but i can see how i can make this speed work very productive.
* i will do full paused 315s-365 as warmups and then go start at 405+ speed squats.  my goal using the keiser squat is to get to 3K watts using 315-365lbs. the most efficient way to do this is to move very heavy weights faster, the contrast load down to the 300s.

Fri Dec 4

315s-365
bw chins neutral bar x20
kaiser speed squats 405x4, 440x4, 475x4 max 3200watts@475
* SVJ x2

* after a few more sessions with the kaiser squats, i will add a backoff set of 315-365 and go for max power until i get to 3K with that lighter resistance.
* 405 would still be doable today but it will be a grinder. i can tell the heavy speed work is adding fatigue.

Sat Dec 5

315s-365-405
bw chins neutral bar x20-10-10

* felt like i was tired from the supra max speed squats yesterday but turns out i was actually stronger. 405 was not very heavy. will do more volumes of heavy speed squats tomorrow.
Title: Re: Kingfush
Post by: LBSS on November 30, 2015, 12:15:12 pm
pushups?
Title: Re: Kingfush
Post by: adarqui on November 30, 2015, 09:11:24 pm
what happens if you overdo dips? feel it in pec tendons/shoulders too much?

dips are my favorite, but i can't overdo them either.

for upper push i love single arm db bench, standing overhead press (entire body), and dips.
Title: Re: Kingfush
Post by: Kingfish on December 01, 2015, 05:37:52 am
pushups?

takes a lot of volume for me to feel some resistance doing pushups. i also do not like to target the chest.

what happens if you overdo dips? feel it in pec tendons/shoulders too much?

dips are my favorite, but i  dont overdo them either.

for upper push i love single arm db bench, standing overhead press (entire body), and dips.

i tenderize something in my left elbow. thats after sets after sets of daily bwx40s. i will try to limit the reps to 20.

Title: Re: Kingfush
Post by: Kingfish on December 02, 2015, 08:35:34 am
starting point for another jump dedicated routine.
 
(http://i14.photobucket.com/albums/a307/robertodimaano/14f41702-c26a-41c1-8ceb-2493592c9007_zpso0gptquw.jpg)

flashback - i simulated the supercat vertical jump machine using the hack squat back in 2007. now my gym has a fancier air controlled resistance squats that does not build inertia (like freeweights) and has no eccentrics too - better for more explosive reps.

2007 - old school jump squats
http://www.youtube.com/watch?v=rAqa9yfqWYs
 
the way of the future (NFL uses these). my gym has this. this is my secret weapon:  :trollface:

http://www.youtube.com/watch?v=XcjGJVsJPUM

modified.. included back pic. you cant have too much back.
(http://i14.photobucket.com/albums/a307/robertodimaano/3deccd43-0680-4a1f-9f43-ac163a2c255a_zpscpdod13k.jpg)
Title: Re: Kingfush
Post by: ChrisM on December 02, 2015, 08:41:10 am
^Gah! So jealous Ive been wanting to try a Kaiser since I saw some SEC teams using them!
Title: Re: Kingfush
Post by: LBSS on December 02, 2015, 08:42:17 am
those are like adarq's old REA squats, just safer because you've got the machine instead of a BB.
Title: Re: Kingfush
Post by: Kingfish on December 02, 2015, 08:49:29 am
those are like adarq's old REA squats, just safer because you've got the machine instead of a BB.

it also has power output display. i played around with it and peak power of 3000+ watts only happens at very heavy weights.

light weight with blazing speed is not even close to the power output of very heavy weights + some speed. i like it slow. it gets me to 40" too with less rage.

^Gah! So jealous Ive been wanting to try a Kaiser since I saw some SEC teams using them!

you can do with barbell or hex plate loaded jump squats. same effects but have to take it easy with a heavy bar on the back.
Title: Re: Kingfush
Post by: LBSS on December 02, 2015, 11:28:55 am
have to be careful even with weights in hand, i fucked up my back for a couple of weeks earlier this year doing DB jump squats.
Title: Re: Kingfush
Post by: ChrisM on December 02, 2015, 12:06:22 pm
Yea ive used BB jump squats waveloaded from 95lb reps to 185lb singles, great potentiation.
Title: Re: Kingfush
Post by: Kingfish on December 06, 2015, 11:19:50 am
Dec 6-12, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-188lb.

Sun Dec 6

morning
315s-365
keiser speed squats 405x4, 440x4, 475x4 (3200watts)| 405x4 (3000watts)
SVJ x2
bw dips x10

* not very strong this morning. added back off set in the speed squats. the first 405x4 was ~ 2700watts. the backoff after the 475s got to 3000watts.

afternoon
315s-365-405
bw chins straight bar x10 *abs are shot from chin volumes. resting

Mon Dec 7

morning
315s-365-405
bw dips x10
bw chins neutral bar x16+4
one arm cable rows 75lb x10
 
* got too excited going for 475s right away on the speed squats. i was tired last night. slept so much and still not very strong this morning. the 405 is always light following 8hr + sleep and good diet. not this morning. will sparingly use the speed squats so i dont burn out too fast.

afternoon
315s-365-405
bw chins neutral bar x20-8-8-8

Tue Dec 8

morning
315s-365-405
bw chins neutral bar x16+4
kaiser speed squats 405x4, 440x4, 475x4 (3300watts) | 440x4,4 (3200watts)
SVJx2

* 1 day rest from the speed squats and some improvements already. initial 405 was also at 3K watts.

afternoon
315s-365-405
bw chins neutral bar x20+10

* got lots of sleep to recover from the volumes of supramax speed squats. will ease out of chins and put more effort on dips. bw184-186lbs and staying.

Wed Dec 9

morning
315s-365-405
bw chins neutral bar x0 | bw dips x10-10-10-10

* changed my squat stance to a bit more narrow. helped a lot. i leaned out noticeably and having more leverage at the bottom makes everything a lot easier.  legs felt so beat last night but i was still able to get a comfortable paused 405 this morning.
* after the 2nd set of 10s on the bw dips, i had the explosiveness in my upperbody to rep out at least a x30s again. will learn from my mistakes and not go apeshit again on the volumes specially because i'm doing them multiple times a week.

afternoon
315s-365-405
kaiser speed squats 440x4 (3200watts) 495x4 (3450watts)
bw chins neutral bar x0 | bw dips x20

* the keiser squat machine can go all the way to 800lbs of air resistance. i'm stilll producing more power at 495lb. will continue testing supramax until i can no longer move explosively. 
* dips feel awesome. didn't get challanged at x20s.

Thur Dec 10

315s-365
kaiser speed squats 440x4 (3100watts), 440x4 (3300watts), 440x4 (3380watts)
bw dips x20


Fri Dec 11

315s-365
kaiser speed squats 440x4 (2900watts), 440x4 (3200watts), 440x4 (3100watts)
bw dips x20
bw chins x16+4

Sat Dec 12

315s-365s
bw chins x10-10
SVJx2

*bw 184lb. felt very thin and also tired from the kaiser squats. will eat more carbs. resting left elbow. just did 10s on chins. i feel the slight tenderness after dips of 20s from last few days.
Title: Re: Kingfush
Post by: Kingfish on December 13, 2015, 11:18:59 am
Dec 13-19, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun Dec 13

morning
315s-365
bw chins neutral x16+4

* i'm more recovered than yesterday but still not enough to get an easy 405. the supramax speed squats are very taxing. i might have done this cutting too early. i need more bw to move this supramax weights without tiring fast. will probably eat more to 188lb.

afternoon
315s-365-405
bw chins neutral x20+10

* had salmon and rice in the morning. felt a lot better after carbing up a little. the combine coach that replied to my question about the kaiser squats gave me an idea about a reasonable goal i will be going for ~ 3800-4200watts. i was already in the 3400 watts after a few days of doing it. goes back to the goal of a little more bw so i can be more powerful.
** 4000watts+ might be too much for my twig weight but i've been wrong before. just read this 2015 article.. 6' 260lb with a 30"svj. did 4444watts. i will find that good balance between max power and SVJs. IMO.. its the max power i can dish out while still having visible abs. too fat and everything backfires.
http://etsn.fm/marshalls-antonio-washington-celebrates-birthday-with-defensive-mvp-title-at-combine/
 
Mon Dec 14

morning
315s-365-405
dips bwx10
keiser speed squats 440x4(3200watts), 495x4(3600watts)

the resistance is after i released the air. used 495lb to get this. a lower weight with the same output is more impressive.
(http://i14.photobucket.com/albums/a307/robertodimaano/photo%204_zpsnfvpg38t.jpg)

afternoon
315s-365-405
chins neutral grip bwx20+10

Tue Dec 15

morning
315s-365-405
chins neutral grip bwx20-10-10
sled sprints 30yrds x8
SVJ x4

* dry 182lb this morning. sub 180 after the sled sprints. been a while since i sweat in the gym. i got 405 this morning easily even after the supra max yesterday. got good sleep and strong carbs/proteins.
* i felt solid after i woke up today but decided not to do supramax speed squats because of my low bw. the carbing up will catch up and i'll be 186-188 in a few days.
* might have overdone the chins. my core felt more alive today after the sled sprints. i was repping controlled chins and my lowerbody was solid all the time.

afternoon
315s-365-405
chins neutral grip bwx20-10-10
SVJ x4

* legs did not tire at all from the sled push sprints this morning. cns broke down a little. i slept 4+4hours afterwards. i'm still going to sleep tonight too and another set of sled sprints later.

Wed Dec 16

morning
315s-365-405
chins neutral grip bwx20-10-10
sled sprints 30yrds x8

* sled sprint making my calves feel a little bit used. i can do repeated high intensity calf work. it takes a lot to doms my calves. good thing i spent time with calf work otherwise il be severely domd right now.

afternoon
315s-365-405
dips bw x10-10
calf raise sled 4x45lbs x24

Thur Dec 17

315s-365-405
chins neutral grip bwx20-10

Fri Dec 18

315s-365
keiser supramax speed squats 440x4 (3200watts), 4x495 (3400watts)
dips bwx20
SVJx2

Sat Dec 19

315s-365-405
chins neutral bw x20-10-10
Title: Re: Kingfush
Post by: adarqui on December 13, 2015, 02:14:18 pm
yo kingfish, do you have any vids on how you perform those keiser speed squats? I don't recall any. Or do you do them exactly like in the Ronnie Brown video you linked?

pc!
Title: Re: Kingfush
Post by: Kingfish on December 13, 2015, 05:42:16 pm
yo kingfish, do you have any vids on how you perform those keiser speed squats? I don't recall any. Or do you do them exactly like in the Ronnie Brown video you linked?

pc!


will take a vid of my speed squats soon. i do them at a lower height setting and with a narrower stance. i stop when the power output gets below 90% of max. usually at 4th rep.

ending the movement with calves raise adds more power. somebody who squats lowbar might have a harder time generating high power. you have to drive thru the balls of your feet. heels are out.  u messed up and trained wrong.  :P
Title: Re: Kingfush
Post by: Kingfish on December 14, 2015, 05:07:54 am
Here's two shock articles:
- The actual method, straight from the source: http://www.verkhoshansky.com/LinkClick.aspx?fileticket=bBhPjzgn%2B0A%3D&tabid=92&mid=426
- KellyB article: http://www.higher-faster-sports.com/shockmethods.html
 
I recall Kingfish doing a shock block.

pc!


i did weeks of shock landings but honestly gave up on depth jumps. i cannot jump higher from a depth jump compared to my best svj.

the shock landing benefits - whenever i do volumes of them, i feel springy and have an urge to dunk/jump a lot.  i think u feel unsatisfied just doing the landing part.. it builds up and them boom.. good dunk session.

trying to find shock jump but ended up posting another jump vid  ;D
http://www.youtube.com/watch?v=Fw0J8l3LJRU
Title: Re: Kingfush
Post by: Kingfish on December 21, 2015, 01:08:22 am
Dec 20-26, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Dec 20

morning
315s-365-405
bw chins neutral x20-10-10

afternoon
315s-365-405
bw dips x10-10-10-10

* bw climbed a little to 188lb.  felt thicker already. 405s were explosive. will stay high 180s-low190s until i get my supramax speed squats stronger.

Mon Dec 21

morning
315s-365-405
keiser supramax speed squats 440x4 (3200watts), 495x4(3600watts)
bw chins neutral x20

afternoon
315s-365-405
bw chins neutral x20

Tue Dec 22

morning
315s-365-405
bw chins neutral wide x20

afternoon
315s-365-405
bw chins neutral x20

* i got tired from monday's supramax. i should be 3600watts strong again later.

Wed Dec 23

morning
315s-365-405
bw dips x10-10

afternoon
315s-365
chins wide bw x20-10
inclined press 115lb x4-4
seated calf raise sled 4x45s x24

Thur Dec 24

315s-365-405
bw chins x20-10-10

Fri Dec 25

315s-365-405
bw chins x20-10-10

Sat Dec 26

morning
315s-365-405
bw chins x20-10-10

afternoon
315s-365-405
bw chins x20-10-10

Title: Re: Kingfush
Post by: Kingfish on December 28, 2015, 04:19:57 am
Dec 27- Jan 1, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Dec 27

morning
315s-365-405
one arm cable rows 75lbx10s

afternoon
315s-365-405
bw chins x20
one arm cable rows 75lbx10s

* fatigued a bit from yesterdays 80rep chins. cannot maintain that pace.

Mon Dec 28

morning
315s-365-405
chins bw x20

afternoon
315s-365-405
bw chins x20-10

* bw 188lb. was 440lb strong and could have topped my 3600watts on my supramax speed squats. company gym is closed til jan 2. 24hr fitness will do for now.


Tue Dec 29

morning
315s-365-405
chins bw x20

afternoon
315s-365-405
bw chins x20-10

* just taking it easy on the holidays.

Wed Dec 30

morning
315s-365-405
chins bw x20-10
dips bw x10-10

afternoon
315s-365-405
chins bw x20-10

Thur Dec 31

315s-365-405
chins bw x20


Fri Jan 1

315s-365-405
chins bw x20-10

Sat Jan 2

315s-365-405
chins bw x20-10

* very 440lb strong today. had some good baked potatoes with prime rib on new years dinner. thought about 315x20. bw188lb
Title: Re: Kingfush
Post by: Kingfish on January 04, 2016, 07:13:37 am
Jan 3-9, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Jan 3

315s-365-405
bw chins x20-10

* will be back to more variety of lifts this week. took a week off on holidays and got lazy.

Mon Jan 4

morning
315s-365-405
one arm cable rows 75lb x20
dips bw x10

afternoon
315s-365-405
one arm cable rows 75lb x20-10
dips bw x10-10

* took gout medicine. right foot swollen a little. must be that gravy from the new year's roast beef. too good to be good for me. i can still squat. the walk back is more painful when gout is full blast. not really hurting much. yet.

Tue Jan 5

morning
315s-365-405
one arm cable rows 75lb x10
dips bw x10-10

afternoon
315s-365-405
bw chins x20-10-10

Wed Jan 6

morning
315s-365-405
bw chins x20-10
bw dips x10-10

afternoon
315s-365-405
bw chins x20-10
bw dips x10

Wed Jan 6

morning
315s-365-405
bw chins x20-10
bw dips x10-10

Thur Jan 7

315s-365-405
bw chins x20
bw dips x20

Fri Jan 8

315s-365-405
bw chins x20

* felt some slight tenderness of my left elbow from the x20 dips yesterday. will switch back to seated machine press for upperbody push

Sat Jan 9

315s-365-405
bw chins x20-10
hammer strength seated inclined press 90lbx10,180lbx10,90lbx10
Title: Re: Kingfush
Post by: Kingfish on January 10, 2016, 11:09:10 pm
Jan 10-16, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Jan 10

morning
315s-365-405
bw chins x20
seated hammer strength inclined press 45lbx10, 45lb+25lb x10x10

afternoon
315s-365-405
315x12 no-pause
bw chins x20-10
56seated hammer strength inclined press 45lb+25lb x20

* right foot now pain free from the gout i had last week. bw consistent now at high 180s. could have gotten 315x16s max. feels good to be not broken anymore.

Mon Jan 11

morning
315s-365-405
bw chins x20,10
seated hammer strength inclined press 45lb+25lb x10,10

afternoon
315s-365-405
bw chins x20,10
seated hammer strength inclined press 45lb+25lb x10,10
seated calf raise soleus 5x45lb x10,10

* have enough for paused 425-440lb now. the high volume 315s got me warmed up good. lowerback still not tired from the upperbody push.

Tue Jan 12

morning
315s-365-405
bw chins x20,10
seated hammer strength inclined press 45lb+25lb x10,10
seated calf raise soleus 5x45lb x10,10

afternoon
315s-365-405
bw chins x20
seated hammer strength inclined press 45lb+25lb x10

* resting a little. ate too healthy after gout incident last week. bw dropped to 184-186ish. whenever i thin out, an easy way for me to feel a stronger is to not lift fasted (like i always do). i had have half a costco croissant and it works. sliced to pieces while drinking lots of water.

Wed Jan 13

morning
315s-365-405
bw chins x10,10

Thur Jan 14

315s-365-405
bw chins x20
bw dips x10,10

Fri Jan 15

315s-365-405
bw chins x10,10
bw dips x20

Sat Jan 16

morning
315s-365-405
bw chins x20
bw dips x40

afternoon
315s-365-405
bw chins x20
bw dips x40 

* figured out how im tiring my left elbow fast on dips. i was doing them to narrow because of different dip stations. im more comfortable with a little over shoulder width which at most dips stations is switching handles to wide. got form going and did 40s like nothing.
Title: Re: Kingfush
Post by: LBSS on January 11, 2016, 09:05:51 am
you have gout? wild. when i first started having problems with my toes i thought that it might be that. turned out to be simply malformations in the joints down there, which was a relief. gout sucks.
Title: Re: Kingfush
Post by: Kingfish on January 11, 2016, 10:53:26 am
you have gout? wild. when i first started having problems with my toes i thought that it might be that. turned out to be simply malformations in the joints down there, which was a relief. gout sucks.

purely genetics. i trigger my gout with internal organs so i do not eat them. gravy sometimes are spiked. and i feel for it. i do not take NSAID unless my gout goes all out. it can get so bad that putting on socks becomes a very painfull experience.
Title: Re: Kingfush
Post by: LBSS on January 11, 2016, 11:40:53 am
that sucks dude pate is delicious.
Title: Re: Kingfush
Post by: Kingfish on January 17, 2016, 10:33:34 pm
Jan 17-23, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Jan 17

morning
315s-365-405
bw chins x20
bw dips x40
seated calf raises soleus 5x45lb x10,10

afternoon
315s-365-405
bw chins x20,10
bw dips x20,30

Mon Jan 18

morning
315s-365-405
bw chins x20
bw dips x30

* bw consistent now at 186-188lb.  dips been great. no soreness after high volumes in the last few days.

afternoon
315s-365-405
315x12 no-pause
bw chins x20,10
bw dips x40

Tue Jan 19

morning
315s-365-405
bw chins x20
bw dips x30

afternoon
315s-365-405
bw chins x20
bw dips x40

Wed Jan 20

morning
315s-365-405
bw chins x20
bw dips x30,10

afternoon
315s-365-405
bw chins x20
bw dips x30,10

Thur Jan 21

morning
315s-365-405
bw chins x20
bw dips x30

afternoon
315s-365-405
bw chins x20
single arm cable rows 75lb x10
bw dips x40

Fri Jan 22

morning
315s-365-405
90lb chins x2, bw chins x20
bw dips x20,10

afternoon
315s-365-405
90lb chins x3,2
one arm cable rows 75lb x10,10
bw dips x40

Sat Jan 23

morning
315s-365-405
90lb chins x2,
bw dips x20,10

afternoon
315s-365-405
90lb chins x2,x2
bw dips x20,10

Title: Re: Kingfush
Post by: Dreyth on January 18, 2016, 05:17:51 pm
I know I ask this every now and then, but I keep forgetting:

What's your current plan? Are you trying to maintain a 475lb squat while cutting weight? Are you going to work up to a 5 plate squat while gaining minimal weight? Do you plan to incorporate plyos soon?
Title: Re: Kingfush
Post by: Kingfish on January 18, 2016, 08:46:30 pm
I know I ask this every now and then, but I keep forgetting:

What's your current plan? Are you trying to maintain a 475lb squat while cutting weight? Are you going to work up to a 5 plate squat while gaining minimal weight? Do you plan to incorporate plyos soon?

goal is 2-hand SVJ dunks just like before but at a little higher bodyweight of no less than 184lb+. (dont like the twig look)
i will get this done by getting my kaiser speed squats close to 4kwatts, and doing SVJ reps.

the 475lb+ paused squat can wait another time when i decide to bulk up to bw210lb+ again. i feel healthier at 188lb @ sub10%bf.

Title: Re: Kingfush
Post by: Kingfish on January 24, 2016, 12:34:17 pm
Jan 24-30, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Jan 24

morning
315s-365-405
chins 90lbx2
one arm cable rows 75lbx10
bw dips x40

afternoon
315s-365-405
chins 90lbx2
one arm cable rows 75lbx10

Mon Jan 25

315s-365-405
chins bwx20
bw dips x30

Tue  Jan 26

morning
315s-365-405
chins bw x20
bw dips x30

afternoon
315s-365-405
chins x20
bw dips x40

Wed Jan 27

morning
315s-365-405
chins bw x20
bw dips x30,10

afternoon
315s-365-405
chins bw x20
bw dips x30

Thur Jan 28

morning
315s-365-405
chins bw x20
bw dips x30

afternoon
315s-365-405
chins bw x20
bw dips x40

Fri Jan 29

morning
315s-365-405
chins bw x10,10
bw dips x0 rest

afternoon
315s-365-405
chins bw x20

Sat Jan 30

morning
315s-365-405
chins bw x20
bw dips x0 rest

afternoon
315s-365-405
chins bw x20
bw dips x0 rest
jump squats 25lbx2 x8,8
SVJ x4 double hand rim grabs ~ 34-35" (on chucks, no warmup) bw 186-188lb

Title: Re: Kingfush
Post by: Kingfish on January 31, 2016, 11:13:31 pm
Jan 31 - Feb 6, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Jan 31

morning
315s-365-405
jump squat 45lb x8,8
SVJx4
chins bwx20

afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4

Mon Feb 1

morning
315s
chins bwx20
seated dumbell shoulder press 45lb x10

afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4
 
* the volumes of jumping are tiring my legs a little. skipped the morning 405 for more recovery. i was 425lb+ strong this afternoon. i will continue with this jump squat sessions. they are easier to maintain than the supramax speed squats.
* i do rhythmic jump squats at parallel depth. i will tiptoe at the bottom. there is no way my heels are going to stay planted using narrow stance with flat shoes. they have a very good carryover to the SVJ.

Tue Feb 2

morning
315s
jump squats 45lbx8,8, 95lbx4,4
SVJx4
chins bwx20
dips bwx10

afternoon
315s-365-405
jump squats 45lbx8,8, 95lbx4
SVJx4
chins bwx20
dips bwx10,10,10,10,20

Wed Feb 3

morning
315s-365-405
jump squats 45lbx8,8
SVJx4
chins bwx20
dips bwx10,10

* legs now stiffer from the jump routine. jump squats at parallel depth works best.
** i'm on a 6 week vacation form work. earn this every 6 years of working. will not be back to night schedule til mid march.  :headbang:

afternoon
315s-365-405
jump squats 45lbx0 rest
SVJx0 rest
chins bwx20
dips bwx20,20

Thur Feb 4

315s-365-405
chins bwx20
dips bwx20

Fri Feb 5

morning
315s-365-405
chins bwx20
dips bwx20,30

afternoon
315s-365-405
jump squats 45lbx8x8, 95lbx8
SVJx8

Fri Feb 6

morning
315s-365-405
chins bwx20
dips bwx20

* bw 186-188lb. was already very strong in the morning. body adapted to 1 straight 8-8.5hr sleep cycle. 
Title: Re: Kingfush
Post by: LBSS on February 03, 2016, 05:00:13 pm
you have the weirdest job on here.
Title: Re: Kingfush
Post by: Kingfish on February 03, 2016, 09:18:09 pm
you have the weirdest job on here.

the most awesome schedule too.. wed to fri nights alternating sat. 3 or 4 work days a week. 7pm-8am.  :wowthatwasnutswtf:

we make the best PED. www.nutropin.com (http://www.nutropin.com)  :trollface:
Title: Re: Kingfush
Post by: vag on February 04, 2016, 03:30:48 am
you have the weirdest job on here.

Said the guy who is randomly sent to Afghanistan and almost got killed a few times.

:P
Title: Re: Kingfush
Post by: LBSS on February 04, 2016, 09:53:11 am
you have the weirdest job on here.

Said the guy who is randomly sent to Afghanistan and almost got killed a few times.

:P

lol, fair enough.
Title: Re: Kingfush
Post by: Kingfish on February 07, 2016, 02:41:03 pm
Feb 7-13, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 7

morning
315s-365-405
chins bwx20

afternoon
315s-365-405
squat jump 45lbx8x8, 95lbx4
SVJx2
dips bwx20

Mon Feb 8

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
squat jump 45lbx8,8,8
SVJx4
dips bwx20

Tue Feb 9

morning
315s-365-405
squat jump 45lbx8,8,8
SVJx4
chins bwx20
dips bwx40

afternoon
315s-365-405
chins bwx20

Wed Feb 10

morning
315s-365-405
chins bwx20
dips bwx30

Thur Feb 11

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
dips bwx30,20

Fri Feb 12

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
no-pause 315x8,8
chins bwx20
dips bwx40

* going to LA/vegas trip in the next couple of days. thicker upperbody with dips going very well. will squeeze in some high rep dumbell shoulder press too.

Sat Feb 13

315s-365-405
chins bwx20,10
dips bwx20

* santa ana 24hr fitness got modern machines. do not like hoist equipment. too bulk. too fancy. floor is jello. still strong after 6hr drive with 2hr nap. sister will run LA marathon tmrw.
Title: Re: Kingfush
Post by: Kingfish on February 14, 2016, 12:53:51 pm
Feb 14-20, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 14

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips bwx40

* found another 24hr branch at cypress with older equipment. felt right at home. chin station also is bare metal. stronger grip and the 20 went up even easier. dips not a problem anymore. no more tenderness. just have to make sure not to go too wide.

Mon Feb 15

morning
315s-365-405
chins bwx20
dips bwx20,20

Tue Feb 16

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips x20,20

* lifted this afternoon at aria in las vegas. very fancy gym. surprised it had most of the good machines and free weights. did squats in the smith. 24hr fitness tmrw. rush hr right now and need quick gym time before buffet#1.

Wed Feb 17

morning
315s-365-405
chins bwx10,10,10 (1 set at wide neutral, 2sets at palms up)

* older 24hr fitness by tropicana ave, las vegas. good equipment but oly bar sucks. bearings are sticky. bar digs in more on traps.

aria gym at las vegas. fanciest gym i've used. sucks to have most things but a squat rack.
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0436_zpsnb4c6ckt.jpg)

poor squat had to do with this. did not bother with adistar. chucks and 5lber works.
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0437_zps2nls1xt6.jpg)

afternoon
315s-365-405
chins bwx20 neutral

Thur Feb 18

morning
315s-365-405
one arm cable rows 75lb x10,10
bw chins x20
bw dips x10,20

Fri Feb 19

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
one arm cable rows 75lbx10
dips bwx40
seated calf raise soleus 5x45lb x10,10

Sat Feb 20

morning
315s-365-405
chins bwx20
dips bwx20
seated calf raise soleus 5x45lb x10

afternoon
315s-365-405
chins bwx20
dips bwx40
Title: Re: Kingfush
Post by: adarqui on February 14, 2016, 01:57:06 pm
how'd your sister do in that marathon? I remember her doing it before.. does she do it every year? beast.

pc
Title: Re: Kingfush
Post by: Kingfish on February 14, 2016, 05:54:22 pm
how'd your sister do in that marathon? I remember her doing it before.. does she do it every year? beast.

pc

mid 3hrs PR but chilling for 4hr today. were going disneyland and vegas. just added the marathon for another tour of LA. her at finish line looking for her idol kara

https://www.facebook.com/1544176665814596/photos/a.1544225472476382.1073741828.1544176665814596/1751135191785408/?type=3&theater
 
Title: Re: Kingfush
Post by: Kingfish on February 21, 2016, 12:44:00 pm
Feb 21-27, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 21

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips bwx40

* got respiratory infection from the vegas vacation. body cant handle the smoke/cigar of vegas. was still strong but robitussin is making me drowsy a bit. i pushed thru with caffeine. i'm sleeping 10-12hr for the last 3 days recovering from this virus.

Mon Feb 22

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips bwx40

Tue Feb 23

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips bwx40
seated calf raise soleus 5x45lb 10,10 | 6x45lb 6,6,4

Wed Feb 24

morning
315s-365-405
chins bwx20
dips bwx20

* still taking expectorant for congestion. feeling crap on high reps. other than that, im ok. vacation is good. still got 3 weeks left. sleeping at night time straight 7-8hrs works. lean and repeatable 405s for now.

afternoon
315s-365-405
chins bwx20
dips bwx40

Thur Feb 25

morning
315s-365-405
chins bwx20

afternoon
315s-365-405
chins bwx20
bw dipsx40

Fri Feb 26

morning
315s-365-405
chins bwx20ep dips bwx20

* will add more mass to the upperbody with more consistent weighted chins/dips. my left elbow is not broken at all and does not get strained from the dips after i figured out that i was doing them too narrow.
*bw still lean at 186-188lb. i will do a paused 425-440 later if i still feel this strong. the congestion is almost gone.

afternoon
315s-365-405
chins 90lb x3,3
dips 90lb x4,3,3
one arm cable rows 75lbx10

* did not feel that the 405 was fast enough to use 440lb. no drive at this time to fight with a weight. the 90lb weighted uppbody push/pull felt good. will limit consecutive days of weighted upperbody work so i dont get broken.

Sat Feb 27

morning
315s-365-405
chins 90lb x3,3
dips bwx20
seated shoulder db press 45lb x10

afternoon
315s-365-405
chins 90lb x3
seated shoulder db press 50lb x10, 60lb x4,4,2
Title: Re: Kingfush
Post by: LBSS on February 22, 2016, 11:01:17 am
robotrip + squats = profit
Title: Re: Kingfush
Post by: Dreyth on February 22, 2016, 12:40:21 pm
That gym's crazy! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!
Title: Re: Kingfush
Post by: LBSS on February 22, 2016, 01:20:09 pm
That gym's hilarious! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!

fixt  ::)
Title: Re: Kingfush
Post by: Kingfish on February 22, 2016, 01:23:52 pm
robotrip + squats = profit

squats were cool. 20 rep+ anything is making my cardio redline.

That gym's crazy! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!

this aria gym came close. it had all but a squat rack. the smith they had was not so bad. the bar travel on my squat is nearly vertical. doing it on this smith did not feel very weird.


Title: Re: Kingfush
Post by: Kingfish on February 28, 2016, 04:14:42 pm
Feb 28 - Mar 6, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 28

morning
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10
dips bwx20

* building the upperbody push (shoulder/tris) with single arm alternating press. maybe this time, i will really not tense the lowerback because of the added stability from the non-moving weight. i was able to get 60lb dbs 10 reps easily on the right arm, 8 on the left doing them alternating - 10 right, left on hold. then break. 10 left while right is on hold. works so far. i was at 80lb db shoulder press before i stopped due to fatigue of the lowerback.
* need more upperbody push volumes because my 90lb weighted chins is pulling away. need little balance. i can do 5-6 reps on chins if i rest more and dont do them as often.

afternoon
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10,10

Mon Feb 29

morning
315s-365-405
chins 90lb x3
standing alternate db shoulder press 50lb x10,10

* doing so many different things for the upperbody push. i can't make up my mind on which movement do. dbs feel most natural. its either seated or standing. it has to be alternating for lowerback fatigue. the hammerstrength machine could use a little more bottom ROM hence the use of dbs instead.

afternoon
315s-365-405
315x16 no-pause
chins 90lb x4,3
standing alternate db shoulder press 50lb x10,10

* could have done 18 reps and really fight for 20 on 315s. took it easy and stopped at 16. saved the 20s for tmrw or the next. bw 188 at gym. 315x20 back to back days before at low 190s bw.

Tue Mar 1

morning
315s-365-405
chins 90lb x3
seated alternate db shoulder press 50lb x10
dips bw x20

afternoon
315s-365-405
chins rest 1
seated alternate db shoulder press 50lb x10,10,10,10
dips rest 1

* building up volumes of the upperbody push by seated db shoulder press. legs too sore to do more 315 volumes. need 2 sets of sleep for this to work. i only had a straight 9 hr last night. still on vacation mode with 2 more weeks left.

Wed Mar 2

morning
315s-365-405
chins 90lb x2
seated alternate db shoulder press 60lb x10
dips bw x0 rest

* weighted chins now tired. need to take time off. left shoulder tender a bit. nothing broken. db shoulder press still improving.
* squats with really domd. quads feel good for singles. the soreness makes my legs feel thicker. could 425 this morning.

afternoon
315s-365-405
chins 90lb x0
seated alternate db shoulder press 60lb x8,6 | 65lb x6

Thur Mar 3

morning
315s-365-405
dips bw x20

afternoon
315s-365-405
chins 90lb x3
seated alternate db shoulder press 60lb x8,6,6

Fri Mar 4

morning
315s-365-405
315x4 no-pause
chins 90lb x3
dips bw x20
one arm cable rows 75lb x10

afternoon
315s-365-405
squat jumps 45lb x8,8 | SVJ x6
seated db shoulder press alt. 60lb x8
dips bw x20
one arm cable rows 75lb x10,10

* SVJs drills with double hand rim grabs. bw 188lb. both palm at rim for 35"+. need to be ampd with pickup games for clean dunks.. but i'm getting to old for that. lol. maybe some other time.

Sat Mar 5

morning
315s-365-405
dips bw x20
one arm cable rows 75lb x10,10

* resting the vertical pulls. got excited with the weighted chins. horizontal pulls with cable rows feel good. really focusing on pulling with the elbow and taking the full ROM - wrist to shoulder with elbows all the way pulled. a quarter row is too much waste of time.

afternoon
315s-365-405
dips bw x20
one arm cable rows 75lb x20
Title: Re: Kingfush
Post by: alestor91 on March 03, 2016, 07:58:28 am
Kingfish you indeed have FREAKISH genetics, but if you don't mind me asking, what were your starting SVJ numbers before you starting lifting? I just want to see what can be accomplished through hard work. Thanks!
Title: Re: Kingfush
Post by: T0ddday on March 03, 2016, 08:17:27 am
Kingfish you indeed have FREAKISH genetics, but if you don't mind me asking, what were your starting SVJ numbers before you starting lifting? I just want to see what can be accomplished through hard work. Thanks!

If you can learn any single tip to help your athletic career it is to stop thinking like this completely.  End it.  Never again.  Obviously, KF can answer about KF better than I can but IMO he is primarily a testament to hardwork and more importantly to consistency. 

However even if he started w a standing VJ of 37" it is not evidence that you cant accomplish his current abilities through hardwork.  You dont know he has freakish genetics and statements about one person having superior genetics are silly.  You wont know what you can achieve unless you try.  And if you try whilst also setting conscious or unconscious limits on yourself you are not trying.  Give me five years.  Five years of consistent effort, mindfullness, and belief that you are completely capable of achieving the impossible.  After 5 years you can talk about your lack of genetics. 
Title: Re: Kingfush
Post by: alestor91 on March 03, 2016, 08:22:46 am
Kingfish you indeed have FREAKISH genetics, but if you don't mind me asking, what were your starting SVJ numbers before you starting lifting? I just want to see what can be accomplished through hard work. Thanks!

If you can learn any single tip to help your athletic career it is to stop thinking like this completely.  End it.  Never again.  Obviously, KF can answer about KF better than I can but IMO he is primarily a testament to hardwork and more importantly to consistency. 

However even if he started w a standing VJ of 37" it is not evidence that you cant accomplish his current abilities through hardwork.  You dont know he has freakish genetics and statements about one person having superior genetics are silly.  You wont know what you can achieve unless you try.  And if you try whilst also setting conscious or unconscious limits on yourself you are not trying.  Give me five years.  Five years of consistent effort, mindfullness, and belief that you are completely capable of achieving the impossible.  After 5 years you can talk about your lack of genetics.

I was not belittling my own genetics, but clearly having a 40" SVJ is something most people cannot accomplish through hard work. He obviously has good genetics for the SVJ. I understand your point though, but I was merely complementing him--not putting myself down in any way.
Title: Re: Kingfush
Post by: T0ddday on March 03, 2016, 09:17:36 am
He obviously has good genetics for the SVJ. I understand your point though, but I was merely complementing him--not putting myself down in any way.

IMO what seems like a complement is backhanded belittling.  Complementing someone while mentioning their genetics is implicitly suggesting that their results are less a result of their training/hardwork and attributing it to their genetic advantage.  As a mixed-race track and field athlete I heard this all the time...  I would run a fast time, people would be impressed, and then ask "what are you?".   I cannot tell you the amount of crestfallen white people who would say "oh.... ok well impressive but THATS why".   This defeatist idea of racial speed superiority is IMO why almost every fast white american sprinter I have come across is a natural - because if they were not fast to begin with racial stereotypes got in the way of their self-belief to develop speed... 

I am a geneticist.  It's what I do.  I am not claiming that genetic variation doesn't play a part in our performance - but I am saying that suggesting that we have absolutely no way of knowing the component it plays in any individual and it's a waste of time to make such claims. 

Quote
I was not belittling my own genetics, but clearly having a 40" SVJ is something most people cannot accomplish through hard work.

Sorry, I'm not going to agree with something that you state "clearly" but have absolutely no way of knowing.  Consider what kingfish has done and consider what evidence you have for your claim.  When I see a longitudinal study that takes a large group of healthy 25 year old men and subjects them to almost daily heavy pause squatting, an almost flawless diet, daily heavy back extensions, mobility work, and positive belief that it is possible (basically the kingfish protocol) for five years and tests their vertical THEN we can make claims about whether or not a 40'' SVJ is something most people cannot accomplish through hard work.   Until then we do not know whether this statement is true.  CLEARLY a 40'' SVJ is something that some people cannot accomplish through hard work.  The question is how large is this group?  If we take 100 subjects will 20 of them accomplish it?  Will 40?  60?  I do not know and neither do you.  I will admit that because I train athletes and believe that the mind and belief are an extremely large component of your performance ceiling that if I had to guess how many athletes could achieve it I personally would err on the side of overestimating the percentage of people, but in truth we don't know and such a study is not likely to happen...

The study isn't likely to happen because it takes an extreme amount of work and dedication and it's a lot to ask of people.  In fact it's quite clear that KF's biggest advantage over the average trainee is not his genetics but his lifestyle.  He is lucky to have a job which has a gym and a squat rack and a schedule that affords him the ability to squat daily and be as focused as he has been.  He is lucky to earn enough money to satisfy his nutritional needs and not have to travel often for work so he can be focused.  Of course he still has to put in a ton of work.  And for that he deserves a lot of praise.

Really, for you the only question is what can you achieve if you put in the work?  Maybe only 5 out of 100 men would get a 40'' SVJ after 5 years of dedicated training...  Maybe 70 out of 100 would...  But all that matters is whether you are in that group of 5 or 70.  I don't know the size of the group or whether you are in the group that can achieve it.   BUT what I do believe is that even if you are not - the belief that you may be is paramount to your success - and it's not binary - failure has a few levels.  Maybe you believe 100% that a 40'' vertical is within your capabilities and put in the work that KF has.  Maybe your wrong and after five years you top out at 37'' or 38.5'' in the SVJ.  But that's not to shabby now is it?   But a not to shabby failure will only happen with the positive belief that you can achieve much more.  That's my two cents.









Title: Re: Kingfush
Post by: LBSS on March 03, 2016, 09:21:17 am
preach.
Title: Re: Kingfush
Post by: Kingfish on March 03, 2016, 10:00:16 am
Kingfish you indeed have FREAKISH genetics, but if you don't mind me asking, what were your starting SVJ numbers before you starting lifting? I just want to see what can be accomplished through hard work. Thanks!

thanks.

before lifting, there was already road biking since i was 10 yrs old that gave me very thick quads. SVJ at mid 20s.
i remember because the bball net  had 3 colors and i can standing jump the bottom of the top color. 

lol talking about genetics with a geneticist.  :P

relax. i'm just mentally tough. i can take a lot of beating. i'll keep on going.  :strong:






Title: Re: Kingfush
Post by: Kingfish on March 06, 2016, 02:36:28 pm
Mar 6-12, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Mar 6

morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10

afternoon
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10
dips bw x20

* getting leaner lately. no work for 5 weeks now. i have this week left on vacation and be back on the work force again on march 16.
* i'll be bringing up the volumes of the jump squats for conditioning and ultimately max SVJ testing. the kaiser speed squats on the other gym is very CNS consuming. need better coaching for that.
* im doing jump squats with resets on the first set and focus more on jump height. the 2nd set is continuous and focuses more on quick drops and transitions. jump height here not a factor. goal is continuous squat jumps with 135lb smoothly.

Mon Mar 7

morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10
dips bw x20

* found a good SVJ mark on the other 24hr gym that did not have a bball court. used a hanging air duct. im still jumping good.
* left elbow still a little broken from the 90lb chins with stupid volumes i did a few weeks back. can still 20 rep bw dips - the tenderness is not as bad as before when i had my chin ROM cut a bit.

afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20

* kept the jump squats to rhythmic without any effort for peak jumps. i can squeeze in more volumes before i eventually burn out. SVJ improving.

Tue Mar 8

morning
315s-365
jump squat 45lb x10,10,10
SVJ x4
 
* BW 184-186lb. the squat jump volumes are calorie heavy. i was not happy about the 365 being a bit heavier this morning. i'l put too much effort to pause the 405 so i just skip it.
* will hold 184lb the leanest for now. it'll just be a matter of days before my face shrinks from the fat loss.
* did a bw chin and the left arm still feels not ready. will give it more rest days.

afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20

* did not do any caloric excess and was still lighter than usual. meal timings become important for workouts. i cannot easily pause the 405 tmrw morning at 9am if my last meal is at 7pm tonight.

Wed Mar 9

morning
315s-365-405
jump squat 45lb x8,8,8 | 95lb x4,4 | 135lb x2,2
SVJ x2
one arm cable rows 75lb x10

afternoon
315s-365-405
jump squat 135lb x2,2,2,2
SVJ x4
one arm cable rows 75lb x20

* BW 186lb. 405 was easy.  added midday nap to compensate for lower bw and more volumes of jumps.

Thur Mar 10

morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20

* right upperback beat from the loaded jump squats. rest for now. BW 184lb but was strong this morning. cheated a little by taking a protein shake pre workout to break the fast.
* added the ab routine on log. looks very empty if i rest the upperbody. i use a 25lb db behind the head and use the situp bench on highest setting.

afternoon
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20

* thought about the db shoulder press but left elbow does not feel 100% yet. skip the jumping. need to refresh a little.

Fri Mar 11

morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20

afternoon
315s-365-405
weighted situps 25lb x20
seated alt db shoulder press 50lbx10 | 55lbx10

Sat Mar 12

morning
315s-365-405
one arm cable rows 75lb x10
situps 25lb x20

afternoon
315s-365-405
jump squats 45lb x10,10
SVJ x2
situps 25lb x20
Title: Re: Kingfush
Post by: Kingfish on March 12, 2016, 03:17:13 pm
Mar 13-19, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun Mar 13

morning
315s-365-405
situps 25lb x20

* will start work this coming wed night. finally some break from the 2x/day lifting.

afternoon
315s-365-405
situps 25lb x20
seated alt shoulder db press 55lb x10

* this leaner weight at 184-186lb for the past few days is tiring me faster.

Mon Mar 14

morning
315s-365-405
situps 25lb x20
dips bw x20

afternoon
315s-365-405
315x8 no-pause
jump squat 45lb x10,10 | 95lb x10 | SVJ x4
situps 25lb x20

* PRd on SVJs based on the mark i had on the air vent on the no-bball court 24hr gym. will start to measure SVJs once i get comfortable with 95-135lb loaded jumps.

Tue Mar 15

morning
315s-365
jump squat 45lb x10,10 | 95lb x10
situps 25lb x20

afternoon
315s-365-405
jump squat 45lb x10,10 | 95lb x10
situps 25lb x20
bw chins x20

Wed Mar 16

315s-365-405
situps 25lb x10
dips bwx30
one arm cable rows 75lb x10

Thur Mar 17

315s-365
squat jumps 45lb x10 | 95lb x10,10
dips bw x10,10
bw chins x20

Fri Mar 18

315s-365-405
squat jumps 45lb x10,10 | SVJ x2
dips bw x10
one arm cable rows 75lb x10

Sat Mar 19

315s-365-405
dips bw x20
chins bw x20
situps 25lb x10

* chins added fatigue to abs. situps was hurting already at rep 10. could get to 20 but it will really get me sore.  skipped 405 on thursday. got my sleep pattern adjusting to the night shift. i could have gotten the 405 with more coffee but i was more concerned  about finishing my 13hr work day in one piece.
Title: Re: Kingfush
Post by: Kingfish on March 20, 2016, 11:00:19 pm
Mar 20-26, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun Mar 20

morning
315s-365-405
situps 25lb x20
dips bw x10,10,20
chins bw x20

afternoon
315s-365-405
jump squat 45lb x10,10 | 95lb x10 | SVJ x4
dips bw x10
chins bw x20

Mon Mar 21

morning
315s-365-405
situps 25lb x20
inclined press 135lb x8 | 95lb x20
one arm cable rows 75lb x10,10

afternoon
315s-365-405
squat jumps 45lb x10,10 | 95lb x10 | SVJ x8
bw chins x20
one arm cable rows 75lb x10

Tue Mar 22

morning
315s-365-405
bw chins x20

afternoon
315s-365-405
one arm cable rows 75lb x10
inclined press 95lb x20,20

Wed Mar 23

315s-365-405
bw chins x20
bench press 95lb x20
situp 25lb x20

Thur Mar 24

315s-365-405
jump squats 45lb x10,10 | 75lb x10,10 | SVJ x4
bw chins x20
bench press 95lb x20

Fri Mar 25

315s-365-405
jump squats 75lb x10,10,20 | SVJ x12

Sat Mar 26

315s-365-405
situps 25lb x20
bench press 95lb x10 | 135lb x10
chins bw x20



Title: Re: Kingfush
Post by: Kingfish on March 28, 2016, 05:31:51 am
Mar 27 - April 2, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun Mar 27

315s-365
situps 27.5lb x20
chins bw x20
one arm cable rows 75lb x10

* legs tired from the jumping the other day.

Mon Mar 28

315s-365-405
situps 27.5lb x20
chins bw x20
one arm cable rows 75lb x10

Tue Mar 29

315s-365-405
situps 30lb x10,10
chins bw x20
decline bench 95lb x20 | 135lb x10

Wed Mar 30

315s-365-405
situps 30lb x10
chins bw x20
decline bench 135lb x10, 20
one arm cable rows 75lb x10

Thur Mar 31

315-315-315
situps 30lb x10
chins bw x10,10
decline bench 135lb x10 | 155lb x10 | 185lb x10
incline bench 95lb x10,10

* resting leg. accidentally triggered gout on left foot eating hummus.

Fri April 1

315-315-315
situps 30lb x10
chins bw x20
decline bench 135lb x10 | 185lb x10 (4-4-2s)
incline bench 95lb x10,10

* left foot not very swollen from gout anymore. will give it another day or two and go back to my 405s. decline benching hits like dips but with a lot more comfortable form.

* i was trying to really focus on not arching my back on the incline benching but even at this little weight, i can feel my lower back arch a bit on the last 1-2 reps. i hate back arching. need to really get some shoulder work but not tire my back. i guess its back to flat benching with feet elevated. its not so bad.

Sat April 2

315s-365
situps  27.5lb x20
chins bw x20
decline bench 135lb x10,20
flat bench 135lb x10,20

Title: Re: Kingfush
Post by: Kingfish on April 03, 2016, 10:46:08 pm
April 3-9, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun April 3

morning
315s-365
situps 27.5lb x20
chins bw x20
bench declined 135lb x10,10 | flat 135lb x10,20

afternoon
315s-365-405
chins bw x20
bench declined 135lb x10 | flat 135lb x10

* left foot good to go now for 405s. will start jump squats in a few days.

Mon April 4

morning
315s-365-405
situps 30lb x10
chins bw x20,10,10
bench inclined 95lb x10,10

* upperback scapula area is beat. probably just adjusting pains since I never really do any flat/decline bench. I do not feel this on inclined benching but I tire my lowerback eventually on inclined. I did them this morning with a plyo box in front to lift my legs. this really helped prevent lowerback from arching.

afternoon
315s-365-405
chins bw x20
bench inclined 95lb x20 | 115lb x10

Tue April 5

morning
315s-365-405
chins bw x20
bench inclined 115lb x10,10

afternoon
315s-365-405
situps 30lb x10
jump squats 45lb x10,10 | SVJx2

Wed April 6

morning
315s-365-405
situps 30lb x10
bench inclined 115lb x10,10
one arm cable rows 75lb x10

afterboob
315s-365-415
bench inclined 115lb x20 (12-3-3-2)

* used the oly platform on company gym. somebody took the last 2 blue bumper plates (45lb) and i just added 2 more greens (25lb) to the 365. did 415 without any problems even at 184lb bw.

Thur April 7

315s-365-405
situps 30lb x20
chins bw x20

* my abs are toast now. felt really strong with the 30lbs today.

Fri April 8

315s-365-315
jump squats 45lb x10,10
inclined bench 115lb x10,10

* upperback still sore from the benching i did a couple of weeks ago. legs are strong on the squat but resting the weight on my back is getting uncomfortable. decided to take it easy to recover

Sat April 8

315s-365-405
bw chins x20
inclined bench 115lb x20,10,10

Title: Re: Kingfush
Post by: Kingfish on April 10, 2016, 12:25:22 pm
April 10-16, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun April 10

morning
315s-365-405
chins bw x20
inclined bench 135lb x10,8,2

afternoon
315s-365-405
chins bw x20
inclined bench 135lb x8,6,6

Mon April 11

morning
315s-365-405
chins bw x20
situps 30lb x20

afternoon
315s-365-405
jump squat 45lb x10 | 75lb x10,10 | SVJ x4
chins bw x20,10,10

* upperback soreness bothering me on the squats. first few singles with 315 is painful on my back. skipped bench for now until my back is not broken anymore. (too much benching got my back strained)

Tue April 12

morning
315s-365-405
jump squats 75lb x10,10,10 | 95lb x10 | SVJ x20
dips bw x10,10

* upperback still beat. had to stand with the 315 a little longer to numb the pain for the heavier singles. did some bw dips to get good blood flow to upperbody. might help with recovery.
* felt very explosive and did a lot more SVJs than I normally do. was close to getting both wrists on the rim on double hand SVJs.

afternoon
jump squats 75lb x10,10,10,10,10 | SVJ x14
situps 30lb x10,10

* resting upperback. skipped the paused squats.

Wed April 13

morning
315s-365
jump squats 75lb x10,10,10,10 | SVJ x10
chins bw x20

* upperback still beat. won't matter anyway this morning. my legs are tired from the jumps. i'm doing the SVJs using a jumping platform. its a square ~ 4x4 board with 2" shock absorbent material on the bottom. makes the landings easier. its like a trampoline but with less bounce. my company gym has all sorts of things.

afternoon
315s-365
jump squats 75lb x10,10 | SVJ x4
chins bw x20

Thur April 14

315s-365
jump squats 75lb x10,10
situps 30lb x20

* easy rest day. upperback still broken. jump squats are feeling more and more natural. i will increase the weight to 115-135lb soon. feeling very explosive with these.

Fri April 15

315s
jump squats
- 75lb x10,10
- 95lb x10,10
- 115lb x10
- 135lb x10
SVJ x4
bw chins x20

Sat April 16

315s-365-405
jump squats
- 95lb x10,10 (20%RM)
- 115lb x10 (25%RM)
bw chins x20
dips bw x10,10

* upperback almost pain free now. 25% discomfort but good enough for me. did 405 routinely. more jump squats but will cut the volume of max SVJs if I don't have landing mat thing. il do it this way, cut until i'm at my dunking weight (like before) at mid-high170s, then thicken up as long as I can maintain the dunking.
* the balls of my feet are getting tender from the last 2 weeks of volume jumping.
Title: Re: Kingfush
Post by: LBSS on April 14, 2016, 08:56:58 pm
does it measure vert or is it just a launch pad?
Title: Re: Kingfush
Post by: Kingfish on April 14, 2016, 11:34:21 pm
does it measure vert or is it just a launch pad?

launch pad only. i can do more max SVJ landings with this tool.  the landing stress is reduced significantly.

http://www.gerstung.us/gerstung_resilient_boards.html
Title: Re: Kingfush
Post by: Kingfish on April 17, 2016, 10:29:23 am
April 17-23, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun April 17

morning
315s-365
inclined bench 115lb x20(14-3-3),10,10 | 95lb x20 (16-4)
one arm cable rows 75lb x10

* x-x-x after a rep: "-" is a 5-10 sec reset / rerack. I don't want to arch my back to get the rep. my feet are already high up using a plyo box but I can still tense the lowerback when my upperbody tires.
* 405 would be too tiring this morning. my legs need more sleep to recover from the volume jump squats. will do 405 later.

afternoon
315s-365-405
inclined bench 135lb x10 (8-2)
bw chins x20

Mon April 18

morning
315s-365-405
bw chins x20
situp 30lb x10,10

* bw leaning down to 180-184lb.  i'l have to stick to 1x405 per day because il eventually burn out lifting 2.25bw twice per day. jump squats feeling good using 20-25-30%RM. (95-115-135lb).

afternoon
315s-365-405
bw chins x20,20
inclined press hammerstrength 45lb x10,10,10,10

* really planned to skip 405 but the 365 felt so easy I had to do it. 405 gets more challenging at low 180s bw but I still got a solid paused rep without any back rounding.
* bw chins felt so much easier also and did 2 sets of 20s today. did some light inclined press just for some upperbody push. I wrecked my upperback with the flat/declined benching so i'm not doing those for a while until I'm completely recovered.

Tue April 19

morning
315s-365-405
jump squat 95lb x10,10 | 115lb x10,10 (20%+25%RM)
bw chins x20
inclined bench 115lb x10,10 (8-2)
situp 30lb x10,10

* I will cut the daily 405 at 180-182lb lean. will use it only 1-2x/week and go daily max of 365lb followed by volumes of 20-30% jump squats. my best double hand SVJ last week was both palm to the rim ~-36-38" SVJ (8" wrists. 90" double hand reach. did not measure rim height. could be off). I also tenderized the balls of my feet from the landings. will lower my weight some  more before I do more max SVJs.

afternoon
315s-365-405
bw chins x20,20

* 182lb after a long midday nap. was strong this afternoon. leaning diet is working. 2 cups brown rice a day (200kcal each), grilled chicken thighs and some greens. protein shakes with lots of water. when I hit the wall from the deficit, i'll add more brown rice and salmon bellies.

Wed April 20

morning
paused full squats 315s-365-405
paused full jump squat 95-115-135lbx4, 185lbx2 | 115lbx4
bw chins x20
hammerstrength seated inclined press 45lbx20

* used 20-25-30-40%RM for paused full jump squats ramping weights to a top double of 185lb, single back off set of 115lb (25%) today. backoff set felt very good and explosive.
* will go max of 225lb on the paused jump squats (50%) when i'm ready. the backoff 115lb (25%) should benefit a lot from that.

afternoon
paused full squats 315s-365-405
paused full jump squat 115lb x4,4
bw chins x20

Thur April 21

paused full squats 315s-365-405
bw chins x20,20 (15-5)

* upperback not tender anymore from the volumes of benching. upperback now sore from the barbell jump squats. skip jump squats today to recover.

Fri April 22

paused full squats 315s-365
paused full jump squats 95lb x4,4 | 115lb x4,4 | SVJ x3
situps 30lb x10,10
bw chins x20
hammerstrength seated inclined press 45lbx10, 45+25lb x10

Sat April 23

paused full squats 315s-365-405
paused full jump squats 95,115,135lb x4
hammerstrength seated inclined press 45+25lb x10,10
bw chins x20

Title: Re: Kingfush
Post by: Kingfish on April 24, 2016, 10:53:51 am
April 24-30, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-184lb

Sun April 24

315s-365-405
hammerstrength inclined press 45+25lb x10,10
bw chins x20

* going to vegas for a 3 day vacation. 24hr supersport there is about the same here. will enjoy some good buffet again. added the squat foam on the jump squats to protect my upperback. did it yesterday and seems to do its job. upperback is not as beat this morning.

Mon April 25

morning
paused full squats 315s-365-405
bw chins x20
situps 27.5lb x20

afternoon
paused full squats 315s-365-405
paused full jump squats 95,115,135,185lbx4 | 225lbx2 | SVJx3
bw chins x20
inclined hammerstrength press 45+25lb x10,10

* the 225lb jump squat primed my SVJ very well. i was able to get to the high 30s today (cold. no pickup game). i got both palm to the rim on the first 2hand SVJ, 1" under wrist on the 2nd. thats 38 and 39" jumps if this 24 hr gym rim is legit 10ft (most are). i use the side rim as these are usually higher than the center rims.
* bw still leaning out. vegas has very good buffets but i usually go for the sea bass and king crabs. i drop weight on sea foods.
* my inclined press on the hammerstrength is also getting stronger. i could add 20-30lbs more and still get to 10s but i just do these so i can balance my pulling work. no need to add upperbody mass. i also do these seated inclined press with my feet up on a 30lb dumbbell for max isolation of the upperbody while really killing the lowerback from joining the motion.

Tue April 26

morning
paused full squats 315s-365-405
bw chins x20
situps 27.5lb x20
seated inclined hammerstrength press 45+35lb x10,10

* last day in vegas. had some really good buffet last night at bacchanal. breakfast today at hash house was also very good. might lift early afternoon again before the flight back.

afternoon
paused full squats 315s-365-405
bw chins x20
seated inclined hammerstrength press 2x45lb x10,10


Wed April 27

morning
paused full squats 315s
bw chins x20,20 (16-4)

* jet lagged. will recover more sleep today and lift again later before work.

afternoon
paused full squats 315s
bw chins x20
situps 30lb x10

* upperback tender from the volumes of upperbody inclined pressing. so much pain racking the . did 4+ singles of 315 but the pain is too much to go 365-405.

Thur April 28

paused full squats 315s-365-405
bw chins x20

Fri April 29

paused full squats 315s
single leg press on kaiser machine 225-275-315-365x4, 405-440-475x2, 495 x2,x2,x2 | SVJ x2
bw chins x20

* used this machine doing single leg press for speed-strength work. did not do them with both legs to protect my lowerback from rounding.  using the leg press while my upperback recovers from the jump squat beatings (again). 315 was already to painful today. skipped the back squats.
(https://www2.keiser.com/images/library/machineImages/1270564873.jpg)

Sat April 30

paused full squats 315s-365
bw chins x20
seated hammerstrength inclined press 45+25lb x10,10 (8-2) | 2x45lb x4

* upperback still wrecked. very certain its from the heavy jump squats a few days back in vegas. I need to concentrate on keeping tension on my upperback on jump squats. this is getting annoying. cant even unrack 405.
Title: Re: Kingfush
Post by: alestor91 on April 26, 2016, 01:23:39 am

launch pad only. i can do more max SVJ landings with this tool.  the landing stress is reduced significantly.

http://www.gerstung.us/gerstung_resilient_boards.html

Which one do you have of those two? I'm seriously interested in ordering one. My ankle/shin could really use something that reduces the stress of landings. Thanks!
Title: Re: Kingfush
Post by: Kingfish on April 26, 2016, 08:48:07 am

launch pad only. i can do more max SVJ landings with this tool.  the landing stress is reduced significantly.

http://www.gerstung.us/gerstung_resilient_boards.html

Which one do you have of those two? I'm seriously interested in ordering one. My ankle/shin could really use something that reduces the stress of landings. Thanks!

the one on the right that looks like a regular wood board.
Title: Re: Kingfush
Post by: Kingfish on May 01, 2016, 10:21:19 am
May 1-6, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-184lb

Sunday May 1

morning
paused full squats 315s
bw chins x20
standing barbell shoulder press 65lbx10,10 | 95lb x10
situps 27.5lb x10
calf raises seated soleus 4x45lb x10,10,10,10

* upperback broken. I could be wrong of blaming it to the jump squats. I did jump squats before and those never got me sore like this. most likely its the upperbody pressing against a bench or support. i'm progressing fast on the weights because I can, but the growing pains of the movement is happening too fast. i'm also doing them daily only after weeks of starting. I realized that it took me years to get used to daily squats, dips and chins. I need more time with the upperbody push.
* did standing press this morning instead. I feel like going 4 plates later if my back soreness improves.

afternoon
paused full squats 315s
bw chins x20
situps 27.5lb x20
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10 | 5x45lb+25lb x10 (8-2)

Monday May 2

morning
paused full squats skip resting upperback/traps
bw chins x20,20
standing barbell shoulder press 95lb x10
dips bw x10,10,10,10
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10,10

afternoon
paused full squats 315s-365
bw chins x20,20
situps 27.5lb x10,10
calf raises seated soleus 5x45lb+25lb x10,10

Tue May 3

morning
paused full squats 315s
bw chins x20,20
pushups bw x10,10
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10
situps 27.5lb x10,10

afternoon
paused full squats skip
bw chins x20,20
pushups bw x20,20
calf raises seated soleus 5x45lb x10,10,10,10
situps 27.5lb x10,10

* did pushups holding onto 30lb hex dumbbells for full ROM. doing volumes of these for recovery of my upperback and some upperbody push also.
* will do speed-strength single-leg leg press on Kaiser machine for the next couple of days until my upperback is painfree.

Wed May 4

morning
paused full squats 315s-365
bw chins x20
pushups bw x20,20
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10,10

* upperback now more than halfway recovered from the tenderness. stopped at 365 because i'm weak this morning from the lower caloric intakes for the last couple  of days. I could 405 but that would be too much fight at this time. bw steady at 180-182lbs. veins in the lowerabs lean. ~8%BF by caliper.

afternoon
paused full squats skip
bw chins x20
pushups bw x20
single-leg leg press on kaiser 315-365-405-440-475x4 | 495 x4,4 | SVJ x6 *on launch pad

Thur May 5

paused full squats 315s
bw chins x20
pushups bw x20,20
situps 30lb x10,10

Fri May 6

paused full squats 315s
bw chins x20 (17-3)
pushups bw x10,10

Sat May 7

paused full squats 315s
bw chins x20
pushups bw x20 (feet elevated on plyo box for shoulder emphasis)
calf raises seated soleus 5x45lbs x10 | 6x45lbs x10,10

* upperback getting better but still annoyed that i cant lift anything heavier than 365 lately.

Title: Re: Kingfush
Post by: Kingfish on May 08, 2016, 10:29:33 am
May 8-14, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-184lb

Sunday May 8

morning
paused full squats 315s
calf raises seated soleus 6x45lb x10,10
feet elevated push ups bw x10,10,10,10

* feeling better and better supporting weight on my back. tenderness of traps slowly going away. skipped pullups to give back more recovery.

afternoon
paused full squats 315s-365
calf raises seated soleus 6x45lb x10
weighted situps 27.5lbs x20

Mon May 9

morning
paused full squats 315s-365
weighted situps 30lb x10,10

afternoon
paused full squats 315s-365-405
no-pause 315lbx8
weighted situps 27.5lb x10
seated calf raises 6x45lb x10,10

* upperback now feeling better. skipping the chins helped too. I was doing 80s a day for consecutive days not too long ago. that must have broken/tenderized something there too.

Tue May 10

morning
paused full squats 315s-365
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10

trying to not twig out too fast but body starting to stay at 180lb 8%ish.
(http://i14.photobucket.com/albums/a307/robertodimaano/41555f00-c70b-4cec-91d8-9e8a7828dd31_zpsyoqbkrwb.jpg)

afternoon
paused full squats 315s-365-405


Wed May 11

morning
full squats 315s-365-405
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10
push ups bw x10,10 feet elevated / hands on dumbells

* upperback still not pain free but good enough to handle 405s even in my morning workouts. i'l be stronger later with a heavy breakfast and lesser fasted time. might start the chins later if I feel my back is ready.

afternoon
full squats 315s-365
bw chins x20,20

* now i'm 100% sure i know whats wrecking my traps. my legs were strong but i just cant support the 405 because of the tenderness.. its the weighted situps with the dumbell behind the head. the more i'm tiring doing them, the more i hyperextendend my neck to move the dumbell forward. will skip those until my traps are pain free.

Thur May 12

full squats 315s-365
bw chins x20,20(16-4), bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells
seated hammerstrength inclined press 45+25lb x10,10


Fri May 13

full squats 315s-365-405
bw chins x20, bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells

Sat May 14

full squats 315s-365-405
seated calf raises 6x45lb x10

Title: Re: Kingfush
Post by: Kingfish on May 15, 2016, 09:58:52 am
May 15-21, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-184lb

Sunday May 15

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
hammer strength inclined press 45+25lb x10,10
chins neutral bwx20
leg raises bw x10,10

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral bwx20

* getting consistent again with 405s even at BW180lb. still some soreness in my traps. last time I did the weighted situps was Wednesday. will see if the pain really disappears and I will for sure know that i'm getting sore traps by hyperextending them with the weighted situps.

Mon May 16

morning
paused full squats 315s-365-405
paused full jump squats 95lb x10
calf raises seated soleus 6x45lb x10,10
one arm cable rows 75lb x10

* still some soreness in the traps area when I did the cable rows but not painful enough to stop me from doing them. that's good progress. when the soreness was so bad, I cannot even one arm row pass midway up due to the pain.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
seated hammerstrength inclined press 45+25lb x10 | 45+35lb x10
bw chins x20

Tue May 17

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 45lbx10 | 65lbx10 | 85lbx10

* replaced the dumbbell behind the head situps with barbell decline bench situps. arms fully extended like an overhead squat.  no more neck strain with these. also stopped with any upperbody pushing against a bench/back support. I noticed yesterday after the single arm rows that there is a localized pain in the area near the right scapula. this was weeks back when I did heavy benching and my back just was not used to being squashed against the bench. will wait until all pain is gone until I add upperbody push again. maybe push ups for a while.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 95lbx10 | 115lbx5(3-2)
chins 90lbx4
push up feet elevated, extended ROM using dumbells bwx10

* will stay at 95lb for the decline push situps. 115lb too heavy for my elbows.
* can pause squat 425 today. sore traps not an issue on the squats anymore. i cheat a little when i'm this lean on my intermitent fasting diet by eating some potatoes pre-workout so i'm not complete fasted.

Wed May 18

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps  95lbx10
weighted chins 70lbx7

afternoon
paused full squats 315s-365-405
weighted chins 70lb x4,4
pushups bwx20

Thur May 19

paused full squats 315s-365-405
weighted chins 90lbx3
pushups bwx20

Fri May 20

paused full squats 315s-365
weighted chins 70lbx5 | 50lbx5
pushups bwx20

Sat May 21

paused full squats 315s-365-405
weighted chins 50lbx10
seated calf raises 6x45lb x10,10

Title: Re: Kingfush
Post by: adarqui on May 15, 2016, 12:35:13 pm
you look far from a twig in that pic.. lmao

ript.
Title: Re: Kingfush
Post by: Kingfish on May 15, 2016, 10:20:32 pm
you look far from a twig in that pic.. lmao

ript.

thanks. but I don't think I can drop to mid 170s anymore.  I will just go back to more jump drills after I fix my traps.
Title: Re: Kingfush
Post by: Kingfish on May 22, 2016, 11:19:48 am
May 22-28, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-182lb

Sunday May 22

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10

* traps are 100% for the last few days now. i'm skipping 405 on some days because i will put too much effort to pause rep it at that time due to a combination of lack of very good sleep (i still get 6-7+hrs), schedule shift change and my lower bodyweight+IF diet. i cheat somedays when i feel that i'l be weaker by eating before a workout.
* i ate before workout this morning and feel noticeably stronger. consistent on my 50lbx10 chins and will use this until it feels very light.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
feet elevated pushups bw x20,10

Mon May 23

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
standing alt db shoulder press 45lbx10
decline bench push situp 95lbx10

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
one arm cable rows 75lbx10

Tue May 24

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10 | 7x45lb x5
chins neutral 50lbx10

* bw still in the lean 180-182lb. getting consistent in eating a half boiled potato with feta cheese pre workout. helps a ton. i could have 425 this morning already. i'm consistent again. will stop doing other things that break me until i get good momentum going again.

afternoon
paused full squats 315s-365-405
calf raises seated 7x45lb x5,5 | 6x45lb x10
chins neutral 50lbx10
push up x10,10

* 6x45lb plates on the seated calf machine got a lot easier to rep to 10 by doing them today as backoff sets after the 7plates x5s. will continue with this loading. the calf machine can take 1 more 45lb plate up to 8 total. i got room to grow.
* a few more days of pain free workouts and i'l add the jump squats again.

Wed May 25

morning
paused full squats 315s-365-405
calf raises seated soleus 7x45lb x5 | 6x45lb x10,10
chins neutral 50lbx10

* getting stronger in the 50lb weighted chins even when doing 10s daily. when i feel ready, i'll add another 10 for double sets of 10s per workout.
* bw 180lb but a lot stronger lately from eating a boiled potato+feta cheese pre workout.

http://www.youtube.com/watch?v=Vg0fTZ2IL74

http://www.youtube.com/watch?v=8OosJgh3rEw

afternoon
paused full squats 315s-365-405
standing calf raises hammer strength machine 200lbx10 | 300lbx10
chins neutral 50lbx10

* this newish standing calf machine at work has massive shoulder pads and feel very comfortable to use. max stack at 400lb so i'll probably do them high volumes.

Thur May 26

paused full squats 315s-365-405
standing calf raises hammer strength machine 300lbx10
standing overhead trap bar press 105lbx10

Fri May 27

paused full squats 315s-365-405
standing calf raises hammer strength machine 400lbx10
chins 90lbx3 | 50lbx10

Sat May 28

paused full squats 315s-365-405
no-pause backoff 315x5
chins 50lbx10
dips bwx10



Title: Re: Kingfush
Post by: Kingfish on May 29, 2016, 10:36:55 am
May 29 - Jun 4 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-182lb

Sun May 29

morning
paused full squats 315s-365-405 | no pause 315x5
chins neutral 50lbx10

afternoon
paused full squats 315s-365-405 | no pause 345x5
chins neutral 50lbx10
seated hammerstrength shoulder press 45+25lb x10

* change of plan a little. will bulk back up to ~ 188-192lb or whatever weight i can while still holding onto 8%BF.  planing a trip to hawaii. cannot look like a twig on this summer vacation.
* will gain weight by adding more protein shake, eggs and still go with my staple diet - grilled chicken breast + brown rice + costco kale salad kits.2
* added the x5 backoff sets. these really get me thicker fast. also makes my other little lift more effective.

Mon May 30

morning
paused full squats 315s-365-405 | no pause 345x5
chins neutral 50lbx10
bw dips x10,10

afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
bw dips x10,10
seated calf raise soleus 7x45lb x5| 6x45lb x10

Tue May 31

morning
paused full squats 315s-365-405 | no pause 345x5
chins neutral 70lbx5
seated calf raise soleus 7x45lb x5 | 6x45lb x10
bw dips x10,10

* been eating an extra 10 eggs a day + boiled potato + feta cheese combo. goal of 190-192lb lean weight by end of june.  i'll probably overshoot by third week and lean down by the 4th.

afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5,5

Wed Jun 1

bw 184lb
morning
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5,5
seated calf raise soleus 7x45lb x5 | 6x45lb x10,10
bw dips x10,10

* 70lb x5s weighted chins a lot easier on fatigue compared to 50x10s. my weight gaining routine is working. i'm getting so much stronger already. i'm 425 paused strong this morning already. will do 2 sets of 5s with the backoffs soon.

bw 184lb
afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5
bw dips x10

* tired today with the 365x5. good that i will get a long rest before i lift again tmrw night. will continue with caloric surplus.

Thur Jun 2

bw 186lb
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5
bw dips x10

* i'm usually weakest on thursdays because of extended awake time from first day of night shift work but not today. i just ate a lot more and felt thicker this afternoon. still doing the back off  365x5s. when i get to 188-192bw, i'll most likely move up to 385-405x5 and hold it there again until i pile up more BW. (and not a lot of fat)

Fri Jun 3

bw 186lb
paused full squats 315s-365-405 | no pause 345x5
bw dips x10,10

Sat Jun 4

bw 186lb
paused full squats 315s-365-405 | no pause 365x5
bw dips x20 | 50lbx5
chins 90lbx4| 70lbx5
seated calf raise soleus 7x45lb x5 | 6x45lb x10

* very strong this afternoon. thought about at double set of 5s on 365 but will get more sleep and another caloric excess day. i'm still adjusting from the end of work night.
Title: Re: Kingfush
Post by: Kingfish on June 05, 2016, 10:57:30 am
Jun 5-11 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb

Sun Jun 5

morning
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
dips bw x10 | 50lb x5

*bw getting steady at dry 186lb. 365x5 routine now even at morning workouts. still not convincing enough to attempt double sets. will make it but will tire too fast and not recover after naps.

afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
dips bw x5,5,5 | 50lb x5

* dips/chins - i'm lasting longer with weighted daily x5 reps than doing bw 20-40 reps. i don't tenderize my left elbow even with the 50lbx5 weighted dips. i'm beginning to like dips again. this is my favorite upperbody push years back until last year when i went with bw x20-40 and eventually got my left elbow tender. i will progress the weighted dips to 70/90lb x5s for daily work. 50lbs is not heavy. just some adaptation work before i bring the intensity.

Mon Jun 6

morning
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
dips 50lb x5
standing calf raises 400lb x5,5,5,5

* bw still at 186lb but felt extra thick this morning. decided to increase my back off set to 385 instead of doing double sets of 365. i already forgot how good i am in doing multi reps. did 2-3 breaths in between the reps and the 5th 385 was still not very heavy. doing sets of 5 is working nicely. enough to challenge me and not too much to overcome my recovery.
* whenever i get my bw to 188-192, il increase my top paused single to 425-440lb. 385x5 everyday will bring me good things in a few weeks.
* i'm wearing my compression tights now while sleeping/resting. seems to help with my quad recovery

afternoon
paused full squats 315s-365-405 | no pause 385x5
chins neutral 50lbx10

Tue Jun 7

morning
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
dips 50lb x5
standing calf raises 400lb x5,10

afternoon
paused full squats 315s-365-405 | no pause 385x5
chins neutral 90lbx4

* not very long now until i get my quads thick enough for daily backoffs of 405x5. caloric excess and better sleep on my non-work days is working nicely.

Wed Jun 8
 
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
standing calf raises 400lb x10

Thur Jun 9

morning
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
standing calf raises 400lb x10
dips bw x5

afternoon
paused full squats 315s-365-405 | no pause 405x5
chins neutral 70lbx5

* 188lb bw after pre-workout protein shake. got lots of sleep because of a wed daytime meeting. skipped the double workouts on wed but got back to night schedule sleep pattern by sleeping twice. worked nicely for this afternoon. hit 405x5 without much fighting on the last rep.
* even with a non-near max 405x5 no-pause, i am still not strong/aggressive enough to use 425/440lb for a top paused rep. the paused 405 concentric still does not feel fast yet. i know the feeling of a paused 405 that will surely get me a paused 455lb. i successfully got all 7 paused 475x1 just by feel of the 405. i need more bodyweight.

Fri Jun 10

paused full squats 315s-365-405 | no pause 405x2
dumbell inclined press 40lbx5, 50lbx5, 60lbx5

* only got 6.5hr sleep. did not recover well after the 405x5. could have gotten 405x3 but will tire fast. will be strong again tmrw. last work night later

Sat Jun 11

paused full squats 315s-365-405 | no pause 405x5
neutral grip chins 70lbx5
hammerstrength seated inclined press 45lb+25lb x5, 45lb+35lb x5, 2x45lb x5

* the 405x5 today was heavier than usual. recovering from work nights. will most likely be stronger tmrw. adding more upperbody push to balance things.
Title: Re: Kingfush
Post by: Kingfish on June 12, 2016, 11:18:51 am
Jun 12-18 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb

Sun Jun 12

morning
paused full squats 315s-365-405 | no pause 405x5
hammerstrength seated inclined press 45lb+35lb x5, 2x45lb x5,x5

* 188lb this morning. already did 405x5 and i'm usually a lot stronger in the afternoon workout. will be breaking into the 190lb bw in the next few days. kirkland protein bars are very good. very convenient 200kcal per bar pre and during workouts.

afternoon 1
paused full squats 315s-365-405 | no pause 405x3
hammerstrength seated inclined press 2x45lb x5,x5

afternoon 2
paused full squats 315s-365-405 | no pause 405x3
hammerstrength seated inclined press 2x45lb+10lb x5
neutral chins 70lb x5

* did not get my full 6-7hr midday nap. i had to go to a dinner. ate and chill for 2 hrs and decided to go back and try to get my x5 again. did not work. i was a lot stronger after eating but i really need good sleep. the first 2 reps were quick and it looks like i got the 5. 3rd rep just slowed down too much.  will try again tmrw.

Mon Jun 13

morning
paused full squats 315s-365-405 | no pause 405x5
dips bw x5,5,5,5
situps 30lb x10

* legs feeling thick this morning again. i will put an effort to really sleep long midday and see if i get another 405x5 later.
* being very careful now on hyper extending my neck when doing these db behind the head weighted situps. might also go x5s on these for multi sets to 20 per day.

afternoon
paused full squats 315s-365-405 | no pause 405x5
neutral grip chins 70lbx5
seated hammerstrength shoulder press 2x45lb x5,5
situps 27.5lb x5,5

* bw 190lb. morning and afternoon 405x5 backoffs today. feeling good right now.

Tue Jun 14

morning
paused full squats 315s-365-405 | no pause 405x2
dips bw x5,5,5,5
neutral grip chins 70lbx5

afternoon
paused full squats 315s-365-405 | no pause 405x3
seated inclined hammerstrength 2x45lb+10lb x5,5
dips bw x10
neutral grip chins 70lbx5

* need better sleep. i was not able to get more than 6hrs. diet is awesome.

Wed Jun 15

morning
paused full squats 315s-365-405 | no pause 405 skipped
dips bw x10,5 | 50lbx5 | 70lbx5
neutral grip chins 70lbx5
one arm cable rows 75lb x5,5,5,5

* got good sleep but legs still need another round of sleep to really go for the backoff sets. bw in the 188-190lb.
* doing 5s on most things now because it feels awesome. the cable rows with 75lb can solo set to 20 but breaking down the sets to 5 reps really up'd the quality of the rep. i'm really getting my elbow pulling the weight and holding on the top squeeze for lots of rhomboid action. can't really go heavier on these as the machine is already topped off.

afternoon
paused full squats 315s-365-405 | no pause 405x5
dips 50lbx5,5

* start of 4-day worknights. have annual genentech concert at At&t park sat afternoon. will also continue working that same saturday night. this will be interesting.

Thur Jun 16

afternoon
paused full squats 315s-365-405 | no pause 405x2
dips 50lbx5,5
seated alt. db shoulder press 50lb x5,5
inclined press 115lbx5, 135lbx5
seated calf raise sled 4x45s x10,10,10,10,10

* focus on upperbody push while my legs and back are resting. i like how the inclined press gets the right muscles working - mostly anterior delts, but i'm having a hard time progressing with the weight without tensing my lowerback.
* did these sled calf raises again. they usually tenderize my lowerback because of the back support supporting the weight (4x45s each side). i did them today with less reps. 10 instead of my usually 24 for multi sets to 50 total.

Fri Jun 17

afternoon
paused full squats 315s-365-405 | no pause 405x2
close grip bench 115lbx5 | 135lbx5 | 165lbx5
neutral grip chins 90lbx3

Sat Jun 18

morning
paused full squats 315s-365-405 | no pause 405x2
close grip bench 135lb x5,5 | 165lbx5
neutral grip chins 70lbx5
smith calf raises 315x5 | 405 x5,5 | 495 x5x5

* little nap between this morning and yesterday afternoons workout. will nap a little again and go watch concert at noon til afternoon. might not lift again til sunday afternoon.


Title: Re: Kingfush
Post by: Kingfish on June 19, 2016, 12:58:46 pm
Jun 19-25, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  188-190lb

Sun Jun 19

morning
paused full squats 315s-365-405 | no pause 405x2
hammerstrength seated inclined press 2x45lb x5,5,5,5
neutral grip chins 70lbx5

* will be a lot better again later after i recover my sleep.

afternoon
paused full squats 315s-365-405 | no pause 405x2
close grip inclined press 115lbx5 | 135lb 5x5
smith calf raises 405x5 | 455 x5,5,5,5
one arm cable rows 75lb x5,5,5,5

afternoon 2
paused full squats 315s-365-405 | no pause 405x2

* bw 190lb after heavy breakfast. i was probably dehydrated from yesterday's all afternoon concert at At&t. got good sleep but body did not feel solid on the squats.
* close grip inclined bench with feet elevated on plyo box for upperbody push today. felt alright. will see if it hits the right muscles tmrw. going for anterior delts and triceps with these
* had dinner after afternoon workout. watched heart stopper game. took long shower to de-stress. went to lift again. was a lot stronger after eating. could have gotten 3-4 of 405. will eat again and back to 192-194+ bw tmrw.

Mon Jun 20

morning
paused full squats 315s-365-405 | no pause 405x2
close grip inclined press 115lbx5 | 135lb x5,5
neutral grip chins 70lbx5
seated calf raise sled 4x45lb 10x5 sets

afternoon
paused full squats 315s-365-405 | no pause 405x5
close grip inclined press 135lb 5x5
neutral grip chins 70lbx5

* got good sleep. recovered from that saturday concert already. extended awake time throws off my routine. it was worth it. one republic, the killers, pink and justin timberlake put out a very good show. i was not expecting the killers and pink to sound that good live. woooot!

(http://i14.photobucket.com/albums/a307/robertodimaano/13502131_10101891554102328_2327062399740687525_n_zpsz3m1sbnv.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/13501963_10101891554092348_5605005513187110340_n_zpsysgmljbz.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/13511968_10101891554142248_797129365763217614_n_zpsua0wga7v.jpg)

Tue Jun 21

morning
paused full squats 315s-365-405 | no pause 405x2
close grip inclined press 135lb 5x5
seated calf raise sled 4x45lb 10x5 sets

* will get another 405x5 later. feeling strong already this morning. bw192-196 by end of this week. added cashews to my bulking diet. i still have visible abs so it's all good. could have done 3+ with 405 but last weeks 2x 405x5 in a day took me 2 days to recover from. that was too much intensity too soon.

afternoon
paused full squats 315s-365-405 | no pause 405x5
close grip inclined press 135lbx5 | 155lb 5x5
neutral grip chins 70lbx5

Wed Jun 22

morning
paused full squats 315s-365-405 | no pause 405x5
close grip inclined press 135lb x5,5
seated calf raise sled 4x45lb 10x5 sets
one arm cable rows 75lb x5,5

* 194lb bw at gym time. i still don't have the paused rep explosiveness on the 405 to attempt a heavier top paused single. i'm getting better at the multi reps. again.

afternoon
paused full squats 315s-365-405 | no pause 405x5
one arm cable rows 75lb x5,5

* so strong right now. cashews are working. caloric excess and good sleep today. start of short 3-day work nights.

Thur Jun 23

afternoon
paused full squats 315s-365-405 | no pause 405x2
seated calf raise sled 4x45lb 10x5 sets

* weakest day of the week from sleep adjustment. still strong for a double 405 without much issues.

Fri Jun 24

afternoon
paused full squats 315s-365-405 | no pause 405x2 | 315 x5,5
dips bw 5x5

Sat Jun 25

afternoon
paused full squats 315s-365-405 | no pause 405x2 | 315 x5,5
dips bw 10x5 sets

* bw 194-198lb. 315 backoffs for more tonnage is also improving my form. i might  get back to 200lb bw before end of june. still looking lean so i'll go for it.
Title: Re: Kingfush
Post by: adarqui on June 20, 2016, 05:24:23 pm
kingfish has beast consistency. just wanted to point out the obvious.

it really is ridiculously impressive/amazing.

seriously..  :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on June 20, 2016, 11:20:05 pm
kingfish has beast consistency. just wanted to point out the obvious.

it really is ridiculously impressive/amazing.

seriously..  :ibsquatting:

thanks. its a lot easier than it looks. maintaining and little progression from time to time takes very little effort. getting clean calories in and forcing cycles of sleep is the hard part.
Title: Re: Kingfush
Post by: Kingfish on June 26, 2016, 11:35:34 am
Jun 26 - July 2, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  194-198lb

Sun Jun 26

morning
paused full squats 315s-365-405 | no pause 405x5 | 315 x5,x5
bw dips 10x5 sets

* looked at old squat vids from years back. i peaked the multi reps at 405x5s and became top single centered the heavier i got after 195lb. i'll switch things a little and try to get stronger at the x5s and see if i can get to 425-440x5. backoff 315s are working too for more tonnage.

afternoon
paused full squats 315s-365-405 | no pause 405x2 | 315 x5,x5
seated calf raise soleus 5x45lb x5,x5

* could have gotten more than 405x2 but might tire me too much. need recovery to catch up.


Mon Jun 27

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
bw dips 10x5 sets
seated calf raise sled 4x45lb 10x5 sets
neutral grip chins 70lbx5

* bw 196lb at gym time. had another meal at 2am because i woke up too early. costco kale salad kit + grilled chicken tenders. got another good nap after meal. legs felt solid but still fried from the multi 315x5s after being wrecked by the 405x5. will sleep again in a few minutes and get the 405x5 in the afternoon

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
neutral grip chins 70lbx5

* doing these 315x5 backoff as a continuous movement bodybuilding style. no resets and just one uninterrupted series of squats for 5 cycles. brings the pain afterward. had to static stretch.  doing these for better muscle mass gains. a 2nd set of these will fry my legs the following day. had to stick with 1 set only.
* bw 196-198lb steady lately. the paused 405 starting to feel submax for a top paused single. i'm close to 440-455lb top paused single. i'm feeling dangerous right now.  :strong:

here's my clean bulking to almost 198lb. cashews, costco kale salads. kirkland protein bars, chicken tenders. 20lbs in 50 days. (180-184lb to 194-198lb to be somewhat exact)
(http://i14.photobucket.com/albums/a307/robertodimaano/1e9f0c97-4ed0-4e1a-80a9-2a0d0dcda186_zpsxpwd39vl.jpg)

Tue Jun 28

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
bw dips 20x2 sets
seated calf raise sled 4x45lb 10x2 sets
neutral grip chins 70lbx5

* will get another 405x5 later this afternoon. i will use 440-455 top paused single when i get my bw to low 200lbs. still not getting broken with the dips so will stay with these again as upperbody push. i just need to control the tempo so i dont tenderize my elbow.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
neutral grip chins 70lbx5

* 405x7-8 would be a grinder but is not impossible today. will stick with 405x2 for mornings and weak work days. 405x5s until i get my bodyweight to 200s.

Wed Jun 29

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
bw dips 10x2 sets
seated calf raise sled 4x45lb 10x5 sets

* will not work full 13hr shift tonight and thursday because of jury duty.  only 2 days of 13hr worknight this week. will get more 405x5 sets in this week.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
one arm cable rows 75lb x5,5

Thur Jun 30

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
seated calf raise sled 4x45lb 10x5 sets

* bw 196-198lb at gym time. 405x2 getting easier and easier. 405x5 later is routine.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
close grip bench press 95lb 10x2 sets | 115lbx10 | 135lb 5x2 sets

* removed the dips again. chins felt weak on the left arm. usually its like this when i do too many dips. flat bench press now with close grip and feet elevated.

Fri July 1

morning
paused full squats 315s-365-405 | no-pause 405x2 | 315x5
seated calf raise sled 4x45lb 10x5 sets
close grip flat bench 135lbx10 | 165lb 5x4 sets

* bw 198-200lb. been 2 extra days now that i'm doing 2x/day workout. i'l work tonight so no saturday morning lift anymore.  bench press working well so far. nothing is hurting. 165lb still feels very easy. will use 185-225lb after i get sets of 10reps with 165lbs.

afternoon
paused full squats 315s-365-405 | no-pause 405x5 | 315x5
close grip flat bench 165lb 5x2 sets | 185lbx5

Sat July 2

afternoon
paused full squats 315s-365-405 | no-pause 405x2 | 315 5x2 sets
close grip flat bench 135lb 5x2 sets

* bw 198-202lb. tired from work night but did not really put too much effort getting 405x2.
Title: Re: Kingfush
Post by: Kingfish on July 03, 2016, 10:41:41 pm
July 3-9, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  198-202lb

Sun July 3

afternoon
paused full squats 315s-365-405 | no pause 405x1 | 315 x5
feet elevated close grip flat bench press 135x10 | 185 5x2sets

* bw 200lb at gym time. did not like the big effort i had to put to get the no-pause 405. stopped at a single. the 2 sets of 315x5s yesterday fried me up. underestimated the fatigue of these continuous no-reset sets.
* happy with the flat bench so far. no soreness on my chest. feel the fatigue mostly on the triceps. its working. 

Mon July 4

morning
paused full squats 315s-365-405 | no pause 405x2 | 315 x5
feet elevated close grip flat bench press 135x5 | 185x5 | 165x5

* feeling strong now. recovered from work night. will do 405x5 later.  will also bulk up with steak and eggs post workout.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315 x5
dips bw 5x2sets

Tue July 5

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
feet elevated close grip flat bench press 135 10x2sets
seated calf raise sled 4x45lb 10x5sets
one arm cable rows 75lb 5x2sets, 10x1set

* bw 202-204lb. 315x5 getting easier and easier but a 405x5 in the morning is still not doable at this pace. i will get it later but i still need 2 sets of sleep to recover and not burn out from that intensity.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
feet elevated close grip flat bench press 135 10x2sets

* bw 200-202lb. tired of eating cashews. still have to eat cashews. 

Wed July 6

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
feet elevated close grip flat bench press 135 x10 | 185lb 5x2 sets
one arm cable rows 75lb 5x2sets

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
calf raises sled 4x45lb 10x2sets

Thur July 7

afternoon
paused full squats 315s-365-405 |  315x5
feet elevated close grip flat bench press 135 10x2 sets | 155 10x2 sets
seated calf raise sled 4x45lb 10x5 sets

* felt very weak this afternoon as usual . bw still heavy 202-204. just adjusting sleep pattern.

Fri July 8

afternoon
paused full squats 315s-365-405 |  no-pause 315x5
feet elevated close grip flat bench press 155 10x2 sets | 175 5x2 sets
seated calf raise sled 4x45lb 10x5 sets

Sat July 9

afternoon
paused full squats 315s-365-405 |  no-pause 315x5
seated supinated close grip press -  machine 100lbx10 | 150lbx10 | 200lb 10x4sets | 250lbx5
bw chins x10

* i feel better working my triceps if my palms were facing my biceps. don't really want to die doing reverse grip bench. i used a seated press machine and it hit the spot. the weight stack maxes at 285lb. i have time to grow with this seated press. shoulder wide grip, using wrist wraps too. 
* squats feeling better already. catching up on sleep now.
Title: Re: Kingfush
Post by: Kingfish on July 10, 2016, 11:10:50 am
July 10-16, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  200-204lb

Sun July 10

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
one arm cable rows 75lb 10x2sets

* quads need more time off. i was waking up during sleep because of involuntary kicking/spasms. the more modern gym i go to this morning (24hr fitness) did not have the chest press machine with leveled handles. most are inclined and designed for pronated pushing. did not bother with my upperbody push this morning. save for later.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
seated reverse grip press 200lb 10x5sets
bw chins x20
seated calf raise soleus 5x45lb 10x2sets

* ill skip backoff squats tmrw too if i still don't feel refreshed tomorrow. or maybe i'll skip for 2-3 days and comeback to a 440/455lb.

Mon July 11

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
seated reverse grip press 200lb x10 | 225lb 10x2sets
bw chins x10

* legs feel a lot better already. will skip the 405x5s until i feel that the 405x1 pause is explosive enough to get at least a 440lb pause single. this might take a while or it might just take a few more skipped days. i'm 202-204lb now.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
standing calf raises smith 405x10 | 495 5x2sets
db reverse close grip press 60lbx10 | 70lbx10 | 80lbx5
one arm cable rows 75lbx10

* resting the backoff sets on squats. doing more of the little things.  i planned on doing my upperbody tricep push using the reverse grip smith but other people were waiting  on me while i was doing my calf raises. i used db and a flat bench. still feet elevated. i was being extra careful in getting to starting position. i've seen many peeps injure and tear their pecs/biceps just by carelessly swinging heavy dumbells to get to starting position. i could do 90-100lb in a few days but would stay with 70-80lb because i don't want to get injured with this.

Tue July 12

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db reverse close grip press 70lbx10 | 80lbx10
one arm cable rows 75lbx10
bw chins x10

* i might have fried myself from the daily higher tonnage 405s/315s x5s. my bodyweight is holding steady at 202-204lb. quads just feel beat. just waiting to bounce back and make use of this 200lb+ bw i got myself into. i'm usually in the 440/455 by this weight but i underestimated the fatigue from daily 405x5s.
* at least my upperbody push is strong. db tricep reverse press feels awesome. feels like the best counter movement to my one arm cable rows. 

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
seated alt db shoulder press 60lbx10 | 70lb 5x2setsone arm cable rows 75lbx10
bw chins x10,20

* seated db shoulder press feels way easier/stable when i used wrist wraps. this is my counter to the chins. i just have to make sure i don't overdo my upperbody push/pull when i'm recovering my squats.
* so far, the hardest movement for me is the upperbody horizontal pull. these cable rows are very taxing if form is maintained throughout. i get good technique by tensing some area in the pulling elbow and really feeling it go thru a full ROM. pulling hand can be getting close to the body but if the elbow rom is cutting short, the pull is worthless.

Wed July 13

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db reverse close grip press 70lbx10 | 80lbx10
db bent over row 80lb 10x2 sets

* 405x5 strong now this morning. might do it later in the afternoon and start my 3-day work week wed-fri night. i lasted way longer doing 440/455 singles before i lit up. 5 reppers are brutal. il give myself another shot at adapting to these on a daily schedule. if not, i can always go lazy and go for top heavy paused single.
* cable machine is broken. did my horizontal pull using dbs. felt alright. might use this for a while.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db seated alt press 70lbx5
reverse grip bench press smith 135lbx10
bw chins x20

* squats recovering as planned. a couple of days more and i'll be back to normal again. db overhead press is tired. tried the smith machine for reverse grip benching. not bad at all. might use this instead of db. i'm afraid of injuring something on the setup using 80lb+ db.
* chins x20 at 204lb bw is awesome. been frying my 578grams of white rice (750kcal/meal) using 30g of olive oil. thats 1000kcal from the carbs/fat alone. add that to lean pork chops or chicken tenders. i'll slowly get to 208-212lb.

Thur July 14

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db reverse close grip press 70lb 10x4 sets | 70lbx14


Fri July 15

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db bent over row 60lb 10x3 sets | 70lb x10

Sat July 16

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db bent over row 65lbx10 | 70lb 10x2 sets
reverse close grip smith bench 135lbx10 | 165lb 10x2sets | 185lb 10x3sets

* squats still not strong. not much effort in paused 405s but at 204-206lb bw, i should be lifting a lot more. 5s never again with stupid volumes.
* smith machine press feels a lot better than the db. my weaker left hand does not get left behind.
Title: Re: Kingfush
Post by: Kingfish on July 17, 2016, 10:31:34 am
July 17-23, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  204-208lb

Sun July 17

morning
paused full squats 315s | no pause 405x0 | 315 x0 resting backoffs
db bent over row 60lbx10 | 70lbx10
reverse close grip smith bench 135lbx10 | 185lbx10

* felt tired this morning. probably from the 185lb x10s last night on the bench. squat stayed at paused singles of 315s and il go for usual routine this afternoon.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x1 resting backoffs
bw chins x10 x20
reverse close grip smith bench 135lbx10 | 185lbx10
seated calf raise soleus 5x45lb 10x3sets

* legs feeling better but still very weak for my weight right now. its been almost a week since i stopped with the 405 volumes. i'm still fried from those accumulated beatings.

Mon July 18

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db bent over row 60lbx10 | 70lbx10
reverse close grip smith bench 135lbx10 | 185lbx10
seated calf raise soleus 5x4l5b 10x2sets

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db bent over row 60lbx10 | 70lb 10x2 sets | 80lbx10
seated calf raise soleus 5x45b 10x2sets | 6x45lb x10

* my quads are still not getting me an epic comeback probably because i did that stupid 185lb 10x3sets the other day. i recall tensing my legs to get the last 1-2 rep to 10.  even at feet elevated, i was still driving the bar up using some lowerbody. remove pressing for now and stick to what does not get me broken. chins/rows and calves.

Tue July 19

morning
paused full squats 315s-365-405
db bent over row 70-80-90-100lb x5s
db close grip bench feet elevated 70lbx10 | 80lb 10x2sets

* still did some upperbody push using db. at least by the time i (subconsciously) use the lowerbody to get the weight going, my left hand will already given up. dbs are very unforgiving when you tire. there is little fight when the stabilizers calls it a day.
* i'm so strong on the bent rows. 80-90lb x10s after doing a 100x5 as top set sounds like a good plan. i really have to watch myself in the mirror to make sure my upperbody is parallel to the floor. if my traps are higher than my hips, i will use some traps to get the weight going. not good for the squat. sore traps makes setting the weight on squats very uncomfortable.

afternooon
paused full squats 315s-365-405
db bent over row 70lbx10 | 80lb 10x2sets
db close grip bench feet elevated 70lb 10x2sets

Wed July 20

morning
paused full squats 315s-365-405
db bent over row 80lb 10x2sets
db close grip bench feet elevated 70lb 10x2sets
seated calf raises soleus 5x45lb 10x3sets

* did the seated calf raises without my hands holding on the cheat bars. felt stronger contractions on my calves. this is the most honest way of doing them. i can do 6/7 plates the same way but definitely not to 10 reps. be lucky if i can do 5 reps on 7 plates.

afternoon
paused full squats 315s-365-405
db bent over row 80lbx10
db close grip bench feet elevated 80lbx10


Thur July 21

afternoon
paused full squats 315s-365-405
bw chins x14,6

Fri July 22

afternoon
paused full squats 315s-365-405 | no-pause backoffs 315lb 5x2sets
bw dips x5, 10x2sets
seated calf raise soleus 5x45lb 10x2sets

* squats felt a lot better today. removing the upperbody weighted exercises yesterday helped recovery a lot. i was underestimating the fatigue from db work. i will go back to what works.  bw routine for the upperbody. i thought being at 204-208lb bw is enough to recover from db work.
* no work tonight. i have some sinus thing going. can't work inside a cleanroom when i'm sick. running nose is annoying but i'm not broken at all.

Sat July 23

morning
paused full squats 315s-365-405 
bw dips x10
seated calf raise soleus 5x45lb 10x2sets

afternoon
paused full squats 315s-365-405 | no-pause backoffs 315lb 5x2sets
bw dips 10x2sets
bw chins x14-6
seated calf raise soleus 5x45lb 10x3sets

* modified my dip form to look more like the close grip db press. i had to tilt the upperbody and be parallel to the floor as much as i can. form worked. felt strong for at least 30 reps just by doing dips that way.
Title: Re: Kingfush
Post by: Kingfish on July 24, 2016, 10:49:41 am
July 24-30, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  206-208

Sun July 24

morning
paused full squats 315s-365-405
bw dips 10x2 sets,  x20
seated calf raises soleus 5x45lb x10 | 6x45lb 5x2 sets

afternoon
paused full squats 315s-365-405
bw dips x10
seated calf raises soleus 5x45lb 16x2 sets

* a few more days of this bare minimum on squats and some bw upperbody push/pull. i'm feeling some leg strength coming back.  the paused 405 still has a little slowdown then a powerthru. i need to get to all smooth concentric. then fast concentric. then im back to 440. 


Mon July 25

morning
paused full squats 315s-365-405
bw db push-up feet elevated 20x2 sets
seated calf raises soleus 5x45lb 10x2 sets
bw chins x10

afternoon
paused full squats 315s-365-405 +15
bw db push-up feet elevated 20x2 sets

* finally lifted 405 without a glitch. this is good. maintain bw upperbody work. had to skip calves this afternoon. took some gout  medicine. right ankle got gout tightness. can't abuse volumes of calf work. 2-3 hrs after meds, i was at the gym already.

Tue July 26

morning
paused full squats 315s-365-405 +10
bw db push-up feet elevated 20x2 sets
seated calf raises soleus 5x45lb skip
bw chins x10

* bw 208-210 now.  no wonder my bw chins feels heavy. its like pulling an extra 25lb when i was 185lb a few months ago. i can do strict 14-16 bw reps right now. no kicking but it has to be the parallel bar without the cross bar in between.

afternoon
paused full squats 315s-365-405 +25 | no-pause 315x16
bw db push-up feet elevated x20

Wed July 27

morning
paused full squats 315s-365-405 +10
bw db push-up feet elevated 20x1 set

* still overpowered the paused 405 by a little bit the morning following 315x16s.

afternoon
paused full squats 315s-365-405 | no-pause 315x16

Thur July 28

afternoon
paused full squats 315s-365-405
bw db push-up feet elevated 20x2 set

Fri July 29

afternoon
paused full squats 315s-365-405 | 315 4x2 sets
bw chins 10x2 sets

Sat July 30

afternoon
paused full squats 315s-365-405 | 315 8x1 sets
db bent over row 80lb 5x1 set
bw db push-up feet elevated 20x1 set
Title: Re: Kingfush
Post by: Kingfish on July 31, 2016, 11:19:20 pm
July 31 - Aug 6, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  208-210

Sun July 31

afternoon
paused full squats 315s-365-405 | no-pause 315 8x1 sets
bw push up on db feet elevated reverse grip 10x2 sets

* been doing the push up x20s with close grip neutral. tried them today with reverse for more tricep action. felt better but it was harder.

Mon Aug 1

morning
paused full squats 315s-365-405 | no-pause 315 4x2 sets
bw push up on db feet elevated reverse grip 10x1 sets, 20x2 sets

afternoon
paused full squats 315s-365-405 +10 | no-pause 315 12x1 sets
bw push up on db feet elevated reverse grip 20x1 sets
db bent over row 75lb 10x2 sets

* i'm still heavy at 206-210lb but still not overshooting the 405 like before. reread my log to see how i was stronger before at this weight. i need to limit the 405 to 1x/day in the afternoon only. will do 315s only in the morning from now. i'll focus more now on the top heavy single and some easy 315 volumes for thickness as backoffs.

Tue Aug 2

morning
paused full squats 315 1x4 sets
db bent over rows 75lb 10x2 sets
bw push up on db feet elevated reverse grip 20x1 sets

afternoon
paused full squats 315s-365-405 | no-pause 315 20x1 sets woot!!!
seated calf raises soleus 5x45lb 16x2 sets

* skipping the heavys in the morning worked well. did 315x20 with 2-3 reps left in my legs.

Wed Aug 3

morning
paused full squats 315 1x3 sets
db bent over rows 75lb 10x2 sets
bw push up on db feet elevated reverse grip 10x2 sets
seated calf raises soleus 6x45lb 10x2 sets

* calves getting a lot stronger. back to 6 plates but this time with no hand leverage on the machine handles. i kept my hands on the side and leave all the lifting for the calves. i used the handles only on the racking part. pulling with hands is at least 25-35lb assist. probably even more on the near max top reps.
* quads, glutes and hams are not fatigued from the 20s yesterday.

afternoon
paused full squats 315s-365-405 | no-pause 315 20x1 sets
bw chins 10x1 sets

Thur Aug 4

afternoon
paused full squats 315s-365-405 | no-pause 315 8x1 sets
bw pushup on db feet elevated neutral grip 20x1 sets

Fri Aug 5

afternoon
paused full squats 315s-365-405 | no-pause 315 8x1 sets
bw pushup on db feet elevated neutral grip 20x1 sets
standing one arm cable rows 75lb 10x2 sets

Sat Aug 6

afternoon
paused full squats 315s-365-405 | no-pause 315 8x1 sets
bw pushup on db feet elevated neutral grip 20x2 sets
standing one arm cable rows 70lbx5 | 80lbx5 | 60lb 20x1sets


Title: Re: Kingfush
Post by: Kingfish on August 07, 2016, 12:12:28 pm
Aug 7-13, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  208-210

Sun Aug 7

morning
paused full squats 315-315-315
db bent over row 65lb 20x2 sets
seated calf raise soleus 6x45lb 8x1 sets

afternoon
paused full squats 315s-365-405 | 315lb 8x1 sets
kb bent over row 80lb 10x1 sets (36kg)
bw chins bw 20x1 sets
seated calf raise soleus 6x45lb 8x1 sets

* kb rows feels much better than dbs because of better leverage. i can pull closer to my body because of the shape of the kb.
* had to reset the chins at 16th rep because my grip gave up. did another easy 4 after reseting my grip. still called it 20. i could have done it straight if i had used straps. i'm 210lb at gym.

Mon Aug 8

morning
paused full squats 315s
kb bent over row 80lb 10x1 sets (36kg)
kb push up feet elevated neutral grip 20x2 sets
seated calf raise soleus 6x45lb 10x2 sets

* also noticed on the kb rows that the distribution of weight of kb vs db favors the kb a lot. i can concentrate more on pulling it up with no balancing issues. the movement felt like my one arm cable rows but this time, i'm not stuck on 75lb.

afternoon
paused full squats 315s-365-405 | no-pause 315 8x2 sets
kb bent over row 80lb 20x1 sets (36kg)
kb push up feet elevated neutral grip 20x1 sets
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* the calf raise machine in another gym is leather padded and slides out easily. did not feel comfortable doing 10s with 6 plates. i thought i'd be 440lb strong by now. i'm not. the skipped 405 in the morning is helping but i need to stop doing volumes of 315 if i want to focus on my top heavy single. the 8s this after did not help that. i will skip the squat next morning and see if 2 sets of sleep can get me stronger.
* the 80lb kb felt very light this afternoon. whenever i can make use of max leverage, the rows become a lot more comfortable movement. i was pulling the kb towards my armpit. pretty much an inverse neutral grip pushup. i'm stuck at 80lb. again. 

Tue Aug 9

morning
paused full squats 315s-365-405 | skip backoffs
kb bent over row 80lb 20x1 sets (36kg)
kb push up feet elevated neutral grip 20x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 14x1 sets

* not only did i not skip the squat, i went all they way to 405. did it because i felt very strong already. i will stick to 315s only on mornings when i feel weakish. but definitely no backoff volumes in the morning. just enough priming so my afternoon will feel smoother.

afternoon
paused full squats 315s-365-405 | no-pause 315 16x1 sets
kb bent over row 80lb 10x2 sets (36kg)
kb push up feet elevated neutral grip 20x2 sets
seated calf raise soleus 6x45lb 10x1 sets

Wed Aug 10

morning
paused full squats 315s
hammerstrength iso row 2x45b 10x2sets | 3x45lb 10x1 sets | 2x45lb+25lb 10x1 sets
kb push up feet elevated neutral grip 20x1 sets

* had to do my morning workout very early after a 3 hr nap. have a company even this lunch time and need to sleep before so i don't pass out. no work tonight so another 3-day week back to back..woot.
* this hammerstrength iso seated row machine is not so bad after all. i can pull 3x45lb first time using it with room for 3 more plates. i probably use this more for my horizontal pull. db works but i don't like the effort i put on balancing and bigger db also make the top ROM kinda off. kb is awesome but tops out at 80lb.

afternoon
paused full squats 315s-365-405 | no-pause 315 10x1 sets
hammerstrength iso row 2x45b 10x1sets | 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x1 sets
seated calf raises soleus 6x45lb 10x1 sets

Thur Aug 11

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x2 sets
seated calf raises soleus 6x45lb 10x1 sets
bw chins 10x2 sets

* lots of volumes of the non-squat routine but still keeping it up daily. i recover fast on loaded upperbody pulls. i suck at loaded upperbody push. i tire with those (bench/db/machine press). i might bring my vest and just go with weighted pushups.
* bw 206-210 but can still see upperabs. this is good.

afternoon
paused full squats 315s-365-405
kb push up feet elevated neutral grip 20x2 sets

Fri Aug 12

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x2 sets
seated calf raises soleus 6x45lb 10x1 sets

* beginning to really like upperbody horizontal push/pull. i'll go heavy on these and some light vertical push/pull just for movements sake.

Sat Aug 13

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x1 sets
seated calf raises soleus 5x45lb 16x2 sets
Title: Re: Kingfush
Post by: Kingfish on August 14, 2016, 09:22:18 pm
Aug 14-20, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  208-210

Sun Aug 14

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
seated calf raise soleus 5x45lb 16x2 sets
kb push up feet elevated 20x1 sets

Mon Aug 15

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets | 3x45lb+25lb 10x1 sets
seated calf raise soleus 5x45lb 16x1 sets
kb push up feet elevated 20x2 sets

* squats feeling better already from skipping the 315 backoffs. will continue this way until i top off at 455. my horizontal pull is so strong. need to use the straps soon. my grip is dying now.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb weighted situps 10x4 sets  12kgx2 max.
bw chins x14-8-2

Tue Aug 16

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
seated calf raise soleus 5x45lb 20x1 sets
kb weighted situps 50lb 10x1 sets 

afternoon
paused full squats 315s-365-405 +25
hammerstrength iso row 3x45lb 10x1 sets
kb push up feet elevated 20x1 sets

Wed Aug 17

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x1 sets
seated calf raise soleus 5x45lb 10x2 sets
kb feet elevated push 20x1 sets 
 
afternoon
paused full squats 315s-365-405
flat bench press close grip 135lb 10x2 sets
db bent over row 75lb 10x1 sets

Thur Aug 18

afternoon
paused full squats 315s-365-405
lifefitness seated row 110lb-150lb-210lb 10x3 sets

Fri Aug 19

afternoon
paused full squats 315s-365-405
lifefitness seated row 110lb 10x1 sets, 150lb 20x1 sets, 150lb 10x1 sets
 
Sat Aug 20

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x1 sets
Title: Re: Kingfush
Post by: Kingfish on August 21, 2016, 08:41:58 am
Aug 21-27, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  206-210

Sun Aug 21

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x3 sets, 4x45lb 5x1 sets
tricep bench press 135lb 10x2 sets, 155lb 10x1 sets

* did my horizontal pulling single arm to really focus on getting full ROM. it made the exercise a lot easier. did 4 plates easily. i'm pulling stronger than most guys who bench a lot of weight. my upperbody push has been left behind but i don't worry about it. 185-225lb close grip bench is as much as il rep out. been back to bench because the push up setup just takes too much time and not available sometimes.

4x45lb one arm horizontal pulling
http://www.youtube.com/watch?v=j_JMSsNsQHM

afternoon
paused full squats 315s-365
hammerstrength iso row 3x45lb 5x1 sets, 4x45lb 5x1 sets, 3x45lb+25lb 10x1 sets
tricep bench press 165lb 10x1 sets

* here in vegas for a 3 day vacation. tired from the plane trip and abnormal sleep pattern. skipped the 405 this afternoon. will do it later in the early morning. have to lift early because when the sun shows up here.. its 100F+.. sauna hot.

Mon Aug 22

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 5x1 sets, 4x45lb 5x1 sets, 3x45lb+25lb 10x1 sets

* felt a lot stronger this morning after getting fluids in. buffet and hot vegas temp got me dehydrated a little. i was not going to get that 405 last night even with a strong diet, preworkout nap and at this 205+ bw. got stupid and did not drink enough water. just realized it now because i was really drinking a lot  of water last night.
* knew i was dehydrated because i was skinny 205lb when i checked my weight. 

afternoon
paused full squats 315s-365-405 +20
hammerstrength iso row 4x45lb 10x2 sets
tricep bench press 165lb 10x1 sets
seated calf raises sled 5x45lb 10x2 sets

* some good signs in my leg strength. been over a week now of no backoffs. overpowered 405 with good speed this afternoon.
* my upperbody pull warmup with 4 plates already. i'm adding another 25lb and bring the rep down to 5 soon. had the best buffet in vagas so far at the BLT steak bruch in ballys. most expensive but worth it if you like lobsters and lamb. i sprinkled caviar on lamb.. woot.

Tue Aug 23

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 10x1 sets
tricep bench press 135lb 5x1 sets, 165lb 5x1 sets, 185lb 5x1 sets
seated calf raise soleus 5x45lb 10x2 sets
bw chins semi-wide 10x1 sets

* will return to SF this afternoon. might be weak later so did more things this morning. ice cold gatorade preworkout helped a lot in this hot vegas morning. i respond well to carbs. my tricep bench felt solid. shoulder wide grip and bring the bar to the lower chest with elbows tucked to the sides. very good mass builder for my tricep and front delts with some upper chest too but minimal. i like the unloading too because my head is all the way at the top edge of the bench making the pushoff not as awkward.

afternoon
paused full squats 315s-365-405 +20
hammerstrength iso row 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 4x45lb 10x1 sets
tricep bench press 165lb 5x1 sets |  185lb 5x2 sets
seated calf raise soleus 5x45lb 10x2 sets

* 3 hr nap after flight. slept 1 hr during flight. grip strength is struggling now with my pulling. the hammerstrength row machine tops out at 5 plates. i'm at 4x45lb+25lb but 5s for now only.  i got some time to grow here.

Wed Aug 24

morning
paused full squats 315s-365-405 +20
hammerstrength iso row 4x45lb 5x4 sets
seated calf raise soleus 5x45lb 10x1 sets

* might for for a 405+ paused rep top single later.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
seated calf raise soleus 5x45lb 10x2 sets
tricep bench press 185lb 7x2 sets

Thur Aug 25

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x1 sets | 10x2 sets
seated calf raise soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets
tricep bench press 185lb 5x1 sets

* my rows are not getting tired. did more volume again this morning. calf raises are starting to progress again. back to 6 plates using just the calves - no arms on support. could go 6x45s to 10 reps soon.

afternoon
paused full squats 315s-365-405
tricep bench press 185lb 5x2 sets

Fri Aug 26

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x1 sets | 4x45lb+25lb 5x2 sets
tricep bench press 185lb 5x1 sets

Sat Aug 27

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
tricep bench press 185lb 5x1 sets
Title: Re: Kingfush
Post by: adarqui on August 21, 2016, 09:13:35 am
nice! looks strong. what is that equiv too, a ~90 lb. strict one arm row? better ROM like you said on the machine .. a big DB would be slamming into your chest with that pronated grip.
Title: Re: Kingfush
Post by: Kingfish on August 21, 2016, 10:14:22 am
nice! looks strong. what is that equiv too, a ~90 lb. strict one arm row? better ROM like you said on the machine .. a big DB would be slamming into your chest with that pronated grip.
Thanks
4plates feel at least in the high 90s but could be heavier. It's so much easier to pull heavy if you don't spend energy balancing the resistance.

I rep 80lb kb to 20. That's a very similar motion and a no-balancing required resistance. 4 plates is in the 100s. Would be nice if I can find a 100lb plus kb.
Title: Re: Kingfush
Post by: T0ddday on August 21, 2016, 03:34:53 pm

* did my horizontal pulling single arm to really focus on getting full ROM. it made the exercise a lot easier. did 4 plates easily. i'm pulling stronger than most guys who bench a lot of weight. my upperbody push has been left behind but i don't worry about it. 185-225lb close grip bench is as much as il rep out. been back to bench because the push up setup just takes too much time and not available sometimes.

4x45lb one arm horizontal pulling
http://www.youtube.com/watch?v=j_JMSsNsQHM

Lol, yeah not really surprising that you can out pull big benchers when your back has morphed into that of an NFL linebacker.  Good god.  I get that you let your self gain a little weight so when you diet down to dunk you don't look like a skinny twig...  Somehow you have only put on 15 lbs and your back and arms look ridiculously huge.  It's just one angle and not the best video to judge body comp... But it looks like you have ridiculous back development, 17'' arms and still pretty low bodyfat... I'd say you have more than enough mass to diet down without fears of looking skinny..
Title: Re: Kingfush
Post by: adarqui on August 22, 2016, 12:53:03 am

* did my horizontal pulling single arm to really focus on getting full ROM. it made the exercise a lot easier. did 4 plates easily. i'm pulling stronger than most guys who bench a lot of weight. my upperbody push has been left behind but i don't worry about it. 185-225lb close grip bench is as much as il rep out. been back to bench because the push up setup just takes too much time and not available sometimes.

4x45lb one arm horizontal pulling
http://www.youtube.com/watch?v=j_JMSsNsQHM

Lol, yeah not really surprising that you can out pull big benchers when your back has morphed into that of an NFL linebacker.  Good god.  I get that you let your self gain a little weight so when you diet down to dunk you don't look like a skinny twig...  Somehow you have only put on 15 lbs and your back and arms look ridiculously huge.  It's just one angle and not the best video to judge body comp... But it looks like you have ridiculous back development, 17'' arms and still pretty low bodyfat... I'd say you have more than enough mass to diet down without fears of looking skinny..

I was going to mention how big his back looked, but didn't.. so you're definitely not alone.

Kingfish's fears of looking like a skinny drug addict are hilarious.. Maybe if his drug was smoking tesosterone as if it were crack. :ninja: Maybe one day Kingfish and I will do a side by side pic, I imagine that would be funny.
Title: Re: Kingfush
Post by: Kingfish on August 22, 2016, 01:44:04 am
^ no testosterone cycles for me ever. read so many things about AAS and i always end up to the same conclusion.. its not healthy and will make you age so fast. gains are temporary and side effects are always there. man boobs, hairloss and acne..no thanks. i like fat and strong.

Quote
Lol, yeah not really surprising that you can out pull big benchers when your back has morphed into that of an NFL linebacker.  Good god.  I get that you let your self gain a little weight so when you diet down to dunk you don't look like a skinny twig...  Somehow you have only put on 15 lbs and your back and arms look ridiculously huge.  It's just one angle and not the best video to judge body comp... But it looks like you have ridiculous back development, 17'' arms and still pretty low bodyfat... I'd say you have more than enough mass to diet down without fears of looking skinny..

probably from all the nutropin i'm formulating at work.  :D

the horizontal pulling movement is something almost everybody in the gym is doing wrong. too heavy and too little ROM for the muscles your are targeting. it is hard to master because you really have to eat your ego and start out with weights you can control thru the full rom. i started heavy already because i served my time building up to a 90lbx5 weighted chins.


Title: Re: Kingfush
Post by: Mikey on August 22, 2016, 05:28:50 am
A 4 plate row is solid!
Most people can row a similar amount to their bench press so it's not surprising that you're rowing more than most of the big benchers at your gym (doubt there's many people benching 3-4 plates at the average gym).
Title: Re: Kingfush
Post by: Kingfish on August 28, 2016, 11:27:41 am
Aug 28 - Sept 3 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  205-210lb

Sun Aug 28

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
tricep bench press smith 185lbx5 | 185lbx10 | 205lbx5 | 225lbx5
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets

* put more volumes now on my tricep.shoulder.upperchest routine. did the tricep bench on the smith for safety. form felt good. will go for 20-40 rep volumes daily on these if my lowerback stays fatigue free. so far so good. my rows are still solid.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets

* resting and will go high volume on tricep smith bench tmrw morning.

Mon Aug 29

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
tricep bench press smith 185lbx5 | 225lbx5
seated calf raise solues 6x45lb 5x2 sets | 5x45lb 10x2 sets

* might be a good idea to cut down on 405 single to 1/day. i'm doing so many other things lately. i'm not getting any weaker on the squats but i'm also not overpowering this 405 at my heavy bw of 205lb. i considered myself weak already years back at anything over bw 205lb if i'm only topping off at 440lb paused single. 

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x2 sets
tricep bench press 185lbx5

Tue Aug 30

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets | 3x45lb 10x2 sets
tricep bench press smith 185lbx10
seated calf raise solues 6x45lb 5x2 sets | 5x45lb 10x2 sets

* backoff to 3 plates on the rows to check if my ROM is still legit. i'm still doing it right. getting more fatigued and will put a light day soon.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x2 sets
bent over kb row 80lb 10x2 sets
tricep bench press smith 185lbx10
seated calf raise solues 6x45lb 5x1 sets | 5x45lb 10x2 sets

* kb rows with 80lb felt so much lighter after all the heavy machine rows. my horizontal pull is tired now because there is no way i'm getting a clean 20 rep with this weight.

Wed Aug 31

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x2 sets
bent over kb row 80lb 10x1 sets
tricep bench press smith 185lb 10x2 sets
seated calf raise solues 6x45lb 5x1 sets | 5x45lb 10x1 sets 

afternoon
paused full squats 315s-365
bent over db row 80lb 10x2 sets

* tired from the volume of tricep bench. whenever i do heavy upperbody push, i burn my cns fast. 365 felt like 405 this afternoon. i slept 7.5hr and ate good food. 185lb 10x2 sets this morning did some damage.

Thur Sept 1

afternoon
paused full squats 315s-365
hammerstrength iso row 4x45lb 5x4 sets
bent over kb row 80lb 10x2 sets
seated calf raise solues 6x45lb 5x2 sets | 5x45lb 10x2 sets

* could have gotten 405 but decided to relax my cns for another day. these volume of upperbody push is so draining mentally. rows and pulls are forgiving but the push just really burns me out fast.   185lb 10x2 sets of tricep bench drained me pretty good.

Fri Sept 2

afternoon
paused full squats 315s-365-405
bent over db row 80lb-90lb-100lb-110lb 5x1 sets each | 90lb 10x1 sets
db push up feet elevated bw 20x1 sets

* back to push up for upperbody push so i don't screw up my squats. just recovering but enough to get 405 again. db rows are solid but my left arm is dying already at 110lb while my right can still go to 120lb. i had to english the left hand rows to really get to full ROM. i'm gripping the db with my hand touching/leaning on the bottom for leverage. it works. i dont worry about balance.

Sat Sept 3

afternoon
paused full squats 315s-365
bent over db row 90lb-100lb-110lb 5x1 sets each | 90lb 10x1 sets
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets| 5x45lb 10x1 sets
Title: Re: Kingfush
Post by: LBSS on August 28, 2016, 09:07:20 pm
nobody's said it yet so i will: your back is diesel af. very impressive.
Title: Re: Kingfush
Post by: Kingfish on August 28, 2016, 11:20:40 pm
nobody's said it yet so i will: your back is diesel af. very impressive.

there is no such thing as too much back.  :headbang:
Title: Re: Kingfush
Post by: Kingfish on September 04, 2016, 08:58:33 am
Sept 4-10 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  202-205lb

Sun Sept 4

morning
paused full squats 315s-365
bent over db row 90lb-100lb 5x1 sets each | 100lb 10x1 sets
one arm barbell lever shoulder press 25lb-50lb 5x1 sets each | 75lb 2x1 sets | 50lb 10x1 sets

* lowerback still feeling crushed from the smith tricep press. did barbell lever press (landmine) to see if these feel better. its less compression on the lower back because i'm distributing the load to both legs. i'm also using a lot less weight. movement feels natural and comfortable. hits the right muscles too - ant deltoid and triceps. i really hope my lowerback does not get jello from these.
* took a vid of my db rows but messed up on the close up. i'm hitting full ROM on the top because i cannot pull my elbow any higher. i'm weaker on the left arm. my right can 110lbx10. i can probably 5s 120 too with my right but i cut the bottom ROM a little because the 110-120db are too fat - i have to stand on a aero box to extend ROM. my gym maxes at 120-125lb dbs. the wrist wraps help a lot on the planting arm (holding the thinner 40lb db) and the wraps also help soften up the db resting on the pulling arm.

100lb bent over db row
http://www.youtube.com/watch?v=PLOoiPSFqLk

afternoon
paused full squats 315s-365-405
bent over db row 100lb 5x1 sets each | 100lb 10x1 sets
one arm barbell lever shoulder press 50lb 10x2 sets

* got lazy since tue last week (6 days ago) to buy c4 preworkout. i was sleeping a lot longer due to drop in caffeine. finally had time and got some this afternoon. worked nicely. had to confess, when i was lifting 440-455 years back daily at 205-210bw, i was taking ds craze preworkout until my wife got rid of it because of the meth like substance (1-2 dymethyl) in the ingredients. lol.  i guess these preworkout really work.
* barbell levers are awesome. will stick to these if my back stays strong.

100lb bent over db row  this afternoon - better angle
http://www.youtube.com/watch?v=U3xCd_Isoug

Mon Sept 5

morning
paused full squats 315s-365-405
bent over db row 90lb-100lb 5x1 sets each | 100lb 10x2 sets
one arm barbell lever shoulder press 50lb 10x2 sets  | 75lb 5x1 sets

* my rows are still strong even with daily 100lb db. i will buy some straps from amazon and hit 110-120lb soon. im favoring using db rows instead of the hammer strength machine rows because loading 8x 45lb plates is too much compared to just grabbing a 100lb db and hitting the reps right there.
* my bw is dropping to 200-202lb now because i'm not overfeeding myself. i'm ok with this as long as i don't loose my paused 405. i can prioritize 425-440-455 at some point if i took everything else out of my routine. my cns can only dish out so much.
* i actually thought getting my bw up to 205-210 is an automatic paused 440-455lb. i was wrong. my quad thickness is still there. my back to back 315x20s is still there. il get whats missing another time. i like looking thick right now.
 
afternoon
paused full squats 315s-365-405
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 50lb 10x2 sets  | 60lb 10x2 sets

Tue Sept 6

morning
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 60lb 10x2 sets
seated calf raises soleus 5x45lb 5x4 sets
weighted situps db 2x25lb 10x1 sets

* upperbody pressing still friendly on my lowerback. i'm also sure that i'm not using very light weight. i was tiring on the 8th rep +. did some backoff set on my squats too. 225 felt like an empty bar compared to the usual 315 backoffs. did it this way to really avoid fatigue build up. i'm very strong right now. can't mess it up.

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 5x1 sets | 110lb 5x1 sets | 120lb 5x2 sets
one arm barbell lever shoulder press 60lb 10x1 sets | 75lb 10x1 sets | 75lb 5x2 sets
bw chins 5x1 sets

* the 10s of paused 225lb backoff squats feel great. maybe accumulating these daily will add mass to my legs at some point with very low risk of fatigue.
* i maxd out on the db rows at 120lb and i still get very clean reps. my left hand grip dies faster but 5 reps is not a problem.
* the barbell levers are working without killing my back. its like a vertical version of my bent over rows. tripod using both legs and a planting arm. in the case of the lever, its the landmine harness holding the other end of the barbel doing the balancing work for me. if this upperbody routine holds for 1-2 more weeks without killing my 405, il put some time doing these to build massive shoulders and triceps. as long as i'm not building uppertraps and chest, im happy.

Wed Sept 7

morning
paused full squats 315-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 60lb 10x1 sets | 80lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* first time in months that i warmed up with a single 315 and hit 365 right away. its usually 2-3 singles of 315 until it feels very light. on my peak, i was doing the 315-365-405 in one smooth transition resting only as i'm changing the weights.
* the barbell lever shoulder press is fantastic. i'm not crushing my lower back at all. i can really put the stabilizing tension to my plantar flexed calves and really put a solid base for the strict shoulder press. i don't push press the exercise. i'm already at 80lbx5 today. looking forward to moving 4x25lb plates.
* since i'm down to bw 200 this week, i might as well thicken my abs. im adding my weighted abs back to my routine. not doing them with plate behind the head like last tim - it broke me. hyperextended my traps and took pain killers at some point so i can support the squat bar without passing out from the pain. 

afternoon
paused full squats 315-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 80lb 5x1 sets | 90lb 5x2 sets
weighted situps 2x25lb kb 10x1 sets

Thur Sept 8

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 90lb 5x1 sets | 80lb 5x2 sets | 70lb 10x1 sets
weighted situps 2x30lb kb 10x1 sets

* strongest thursday i had in months. the first single of 315 already felt very explosive. i added another warmup single just to make sure. the 225x10s volume set works.

Fri Sept 9

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 90lb 5x1 sets | 70lb 10x2 sets
weighted situps 2x40lb kb 10x1 sets

* my shoulders are getting huge.  :headbang:
* took me years to find an upperbody push exercise that does not tire my lower back. the landmine has been around for years but i guess most don't use it for shoulder pressing because you need a decent lowerbody to hold you in place.

Sat Sept 10

afternoon
paused full squats 315s-365-405 | 315lb 5x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press | 70lb 10x1 sets
seated calf raise soleus 6x45lb 5x1 sets  | 5x45lb 10x2 sets
Title: Re: Kingfush
Post by: Kingfish on September 11, 2016, 08:24:54 pm
Sept 11-17 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  202-205lb

Sun Sept 11

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 110lb 5x4 sets
one arm barbell lever shoulder press | 70lb 5x2 sets
weighted situps kb 30lbx2 10x2 sets

* still progressing on my horizontal pulls. my lever press is tiring a little.

Mon Sept 12

morning
paused full squats 315s-365-405 | 315lb 5x1 sets
bent over db row 110lb 10x1 sets
one arm barbell lever shoulder press | 70lb 5x2 sets | 80lb 5x1 sets | 90lb 5x1 sets
seated calf raise soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets

* will take it easy now with the shoulder pressing. 110lb on the rows is easy but skipped a second set because my left grip is shot. waiting for my straps from amazon.

afternoon
paused full squats 315s-365-405 | 315lb 5x1 sets
bent over db row 110lb 5x4 sets
one arm barbell lever shoulder press | 70lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* i wrecked a muscle in my back right oblique area when i was doing my left side shoulder press. its not a 1 time injury. i accumulated the tensing of this little muscle from last week. it gave out this morning. i have to do the form with very strict motion with no jerking to prevent more damage to it while it heals. does not affect the squat. it only hurts when i do some sort of trunk rotation. if i keep my torso solid and motionless, i do not feel anything.

Tue Sept 13

morning
paused full squats 315s-365-405 | 315lb 5x2 sets | 345lb 5x1 sets
bent over db row 110lb 5x2 sets
one arm barbell lever shoulder press skipped. resting right oblique

* squats feeling great. backoff 5s are also paused rep. eating more calories now mostly from protein to match the increased volumes.

afternoon
paused full squats 315s-365-405 | 345lb 5x1 sets
bent over db row 110lb 5x4 sets
one arm barbell lever shoulder press skipped. resting right oblique
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
weighted situps 10x1 sets

Wed Sept 14

morning
paused full squats 315s-365-405 +20| 345lb 5x2 sets | 315lb 5x2 sets
bent over db row 110lb 5x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* paused 405 feels noticeably lighter lately.  my mistake was trying to improve my top paused single by doing multi backoffs of non-pause. that plus not taking apeshit amounts of protein like i used too. now that i have these 5 reppers going daily, its just a matter of time before i get back to 455s again. 
* i really like using workout calculators for progress tracking. my 345x5 paused sets is 85% of my top paused single. 385x5 is the money set for 455x1. that is only 1 step after 365. il move up after i'm comfortable doing 5x4 sets.
* right oblique still busted but its more of an annoyance than an injury.

afternoon
paused full squats 315-365-405 +20| 345lb 5x1 sets 
bent over db row 120lb 5x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
seated calf raise soleus 6x45lb 5x4 sets

* used the straps for holding the 120lb db. it was not very difficult to row.

Thur Sept 15

afternoon
paused full squats 315-365-405 | 345lb 5x1 sets
bent over db row 120lb 5x2 sets | 100lb 10x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
weighted situps 20lb db behind head 10x2 sets

* the 100lb db rows after the 120lbs felt so light. i'm still resting my landmine press. little pain on oblique but it's almost fully healed.

Fri Sept 16

afternoon
paused full squats 315-365-405 | 345lb 5x2 sets
bent over db row 120lb 5x2 sets | 100lb 10x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
weighted situps 20lb db behind head skip

Sat Sept 17

afternoon
paused full squats 315-365-405 | 350b 5x1 sets | 335lb 5x1 sets
bent over db row 120lb 5x1 sets | 100lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
weighted situps 20lb db behind head skip

* squats are still doing really well. bw at 205lb. i might use 365x5 as first backoff tmrw if i still feel this good. 350lbx5 was easy. could have done 2 sets but wanted to jump to 365 soon. 
* rows are tired now. resting a bit by cutting sets to bare minimum of 5x1 + 10x1 heavy/backoff combo.
* might start shoulder landmine on monday.
Title: Re: Kingfush
Post by: Kingfish on September 18, 2016, 10:06:57 am
Sept 18-26 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  202-205lb

Sun Sept 18

morning
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets | 325lb 5x1 sets
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
seated calf raises soleus 6x45lb skipped | 5x45lb 10x1 sets
one arm barbell lever shoulder press 50lb 10x2 sets
weighted situps 20lb db behind head 10x1 sets

* my shoulder landmine press is back. will not go heavy too fast this time.. my weak link showed up and that little oblique muscle is so annoying when its busted.
* paused 1RM calculated at 430lb using the 365x5 (85%RM) this morning. did more backoffs just to see how fatigued i'll be this afternoon. if i can maintain paused 85%x5s, i'll be looking really good to hit mid 400s again before end of this year. i'm also a lot leaner this time around. 
* horizontal pulling will now go moderate-light. i'm not using the straps on the db rows because the damn thing is hard to use. i'l use the straps in the hammerstrength machine instead.

afternoon
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
seated calf raises soleus 6x45lb 5x1 | 5x45lb 10x2 sets
one arm barbell lever shoulder press 50lb 5x1 sets | 60lb 5x1 sets
weighted situps 20lb db behind head skipped

* i was stronger this morning but was still able to do 365 and 345 x5s. i'l add some vertical pulling as soon as my oblique becomes pain free. my right side midsection feels like its going to rip in half when i tried doing chinups a few days ago.

Mon Sept 19

morning
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
one arm barbell lever shoulder press 50lb 5x1 sets | 60lb 5x1 sets | 70lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
weighted situps 20lb db behind head skipped

* i can feel my right oblique still tensing bad while i was pushing with my left hand. i cannot go heavier than 70lb until im confident that i won't break this little muscle again.
* squat going as planned. 345lbx5 after the 365lb was not very heavy.

afternoon
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
one arm barbell lever shoulder press 70lb 5x2 sets
seated calf raises soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
weighted situps 20lb db behind head skipped

* squats are doing well. not tiring but also not overshooting yet. beefing up my caloric intake/protein gradually.
* it's about time i made some progress in my seated calf raises. did 6 plates today (no hands for leverage) and got a clean 10 paused reps.
* cheated a bit on the shoulder landmines on the 70lbx5s. i used my free right hand to push against my previously busted oblique just to make sure this little thing does not blow up again. it works. on the last reps when im starting to tense my midsection, the hand pushing on the oblique is keeping it from twisting.

Tue Sept 20

morning
paused full squats 315-365-405 | 375b 5x1 sets#1 | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
one arm barbell lever shoulder press 50lb 5x2 sets | 70lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets
weighted situps 20lb db behind head skipped

* 375x5 paused was not near max. did them inside the cage with safety pins just in case. il do 20 total sets of 375x5 and move up to 385x5.  not hitting the 5th single does not count. thats mid october'ish if i'm able to do them 2x/day on non-working days.  plan can change if this afternoon's 375x5 is still not very heavy.

afternoon
paused full squats 315-365-405 | 375b 5x1 sets#2 | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
hammerstrength iso-high row machine 2x45lb 5x1 sets | 2x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
one arm barbell lever shoulder press 70lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x2 sets

* 375x5 this afternoon felt the same as this morning. not too heavy but still not confident enough for 385x5. the first 2-3 reps of 385 will probably be easy and then the last 2 will be both a grinder - not something i'd like to do daily. will stick to the plan for now while i'm waiting for my bw to increase to 205lb+. proteins back to 200g+/day again.
* used another hammerstrength row machine. you pull with elbows to the side and down. did them after the db rows.

Wed Sept 21

morning
paused full squats 315-365-405 | 385b 5x1 sets#1 | 345lb 5x1 sets 
bent over db row 120lb skipped | 100lb skipped
one arm barbell lever shoulder press 50lb 5x1 sets | 70lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets
hammerstrength iso-high row machine 2x45lb+25lb 5x1 sets | 3x45lb 5x2 sets

* was not able to stop myself from trying 385x5. the 4th paused single was still a good rep. the last one was a little bit of a crawl but nothing back breaking. i can still go for another 385x5 this afternoon. work night starts later and il just do 345-365x5 depending on how tired i get.

afternoon
paused full squats 315-365-405 | 385b 5x1 sets#2 | 345lb 5x1 sets 
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets
hammerstrength iso-low row machine 3x45lb 5x1 sets
hammerstrength iso-high row machine 3x45lb 5x1 sets, 10x2 sets

Thur Sept 22

afternoon
paused full squats 315-365-405 | 385b 5x1 skipped | 345lb 5x1 sets 
one arm barbell lever shoulder press 70lb 5x2 sets | 80lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x2 sets
hammerstrength iso-high row machine | 3x45lb 5x2 sets | 4x45lb 5x1 sets

* tired from sleep pattern change.

Fri Sept 23

morning
paused full squats 315-365-405 | 385b 5x1 sets#3 | 345lb 5x1 sets 
one arm barbell lever shoulder press 70lb 5x2 sets | 80lb 5x1 skipped
hammerstrength iso-high row machine 3x45lb 5x1 sets | 4x45lb 5x1 sets | 3x45lb+25lb 5x2 sets
seated calf raise soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets

* will have a midday meeting so modified my night shift work schedule. was able to take a few hour nap after 1am and lifted at 6am. i was feeling a lot better that yesterday afternoon. the 345x5 thursday afternoon felt like 365+. it's most likely from the schedule change.
* broken right oblique from the shoulder landmine press is fully healed. i'm back at again.

afternoon
paused full squats 315-365-405 | 385b 5x1 sets#4 | 345lb 5x1 skipped 
one arm barbell lever shoulder press 70lb 5x1 sets | 80lb 5x2 sets
hammerstrength iso-high row machine 3x45lb 5x1 sets | 4x45lb 5x1 sets | 3x45lb+25lb 5x2 sets

* the post and pre workout naps are just as important. after i lift the 385x5 this afternoon 6pm, i will not get my nap until 8:30am the following day. even with 7hrs after that, i'm still weak on the afternoon.
* 09/24 - 3pm. work up from 8-2pm sleep. paused squats - will adjust ramping warmup and add more reps. see if i that works in making me stronger for top and backoff set. i hate feeling weak after good sleep. 

Sat Sept 24

afternoon
paused full squats 315x(3-3-2)-365-405 | 385b 5x1 skipped | 345lb 5x1 sets 
one arm barbell lever shoulder press 70lb 5x2 sets | 80lb 5x2
hammerstrength iso-high row machine 3x45lb+25lb 5x2 sets | 3x45lb 5x2 sets, 10x1 sets
seated calf raise soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets

* multi 315s for better warmup worked a little to make top 405 single not very heavy but still felt weak for 385x5s. will get it sunday morning. il take a video too.
Title: Re: Kingfush
Post by: Kingfish on September 25, 2016, 10:27:43 am
Sept 25-Oct 1 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  202-205lb

Sun Sept 25

morning
paused full squats 315(1,1)-365-405 | 385b 5x1 skipped | 345lb 5x1 sets 
hammerstrenth iso high row 3x45lb 5x4 sets
hammerstrenth iso low row narrow grip pronated 3x45lb 5x1 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1sets
hammerstrenth iso low row narrow grip neutral 4x45lb 5x4 sets
one arm barbell lever shoulder press 70lb 5x4 sets

* my squats are still weak from the work nights. my pulling is very strong. still taking it easy with the shoulder landmine press. my upper body push is so weak right now compared to my rows. these landmine press will be priority.
* i used straps on the row machine and everything was so easy. im most comfortable with the neutral grip low row. i can 5 plate this soon. 4x45lb was just to learn the motion.

afternoon
paused full squats 315(1,1)-365-405 | 395b 4x1 sets | 345lb 5x1 skipped 
hammerstrenth iso low row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1sets | 5x45lb 5x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x2 sets

* i was close to getting the 5th rep of 395 but bar speed ran out. thats the good thing with paused reps - you lose quickly and cannot burn yourself out by grinding the weight.
* calf raises were very strong after a few skipped days for recovery.

395x4 miss5
http://www.youtube.com/watch?v=48aN5BONT3U

Mon Sept 26

morning
paused full squats 315-365-405 | 385b 5x1 sets#5 
hammerstrenth iso low row narrow grip neutral 4x45lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 5x2 sets
hammerstrenth iso high row 3x45lb+25lb 5x2 sets
hammerstrength iso lat pulldown 2x45lb 5x1 sets
one arm barbell lever shoulder press 70lb 5x2 sets | 60lb 5x2 sets

* tried using the hammerstrength iso lat pulldown but it was difficult to use the straps. i was also taking it very easy with this vertical pull because my oblique feels like it might get broken again.
* skipped the 345x5s. i need to overpower the 385x5 with 1-2 reps left. that way i know i can add another 10lb+ and still get 5 reps on it.

afternoon
paused full squats 315-365-405 | 385b 5x1 sets#6 
hammerstrenth iso low row narrow grip neutral 4x45lb+25lb 5x1 sets | 5x45lb+35lb 5x1 sets | 5x45lb 5x2 sets
one arm barbell lever shoulder press 70lb 5x4 sets

* so hot here in SF lately. still mid 80s at 8pm. the shoulder landmine press volume will ramp up.

Tue Sept 27

morning
paused full squats 315-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
hammerstrength iso lat pulldown 2x45lb 5x2 sets
one arm barbell lever shoulder press 70lb 5x8 sets
seated calf raises solues 6x45lb 5x1 sets | 5x45lb 10x1 sets

* 405 single at warmup was lighter than usual. decided to see if i can easily do 3 reps. for me its a rep lost per 10lb increase. so at 385x5, i should be able to handle 405x3. worked out alright. did the last rep without much problem. the 4th can easily become a grinder. fighting a 405 can add so much fatigue.
* screwed up the calf raises. skipped a day and i'm feeling very strong with this one. decided to go 7x45lb 5 reps. got too excited and went all in right away. first rep is instant cramps on the left calf. wasted a strong day being an idiot. should have warmed up with 6plates x5 and still could get 7plates x5. ohwell. lesson learned.
* back routine is still progressing. landmine volumes are starting to increase.
* woke up 3:45pm and was expecting at least some kind of tricep/shoulder fatigue from the 40rep 70lb landmine press. nothing. this movement is limited by my obliques. i was pressing 90lb already weeks ago. might go back to tricep bench but need to plant feet on the floor and put the tension on my legs from my lowerback. thats how these landmines are not tiring my back (but killing obliques). my back is tense but my feet are also doing a good share of taking the tension.

afternoon
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets 
tricep bench press 135lb 5x2 sets | 185lb 5x1 sets

* feet planted on tricep benching this time. will see if my lowerback does not tense as much. 185lb was not heavy but i still have to build up on the movement again. 405 was heavier this afternoon but still not a back breaker. will do it again tmrw morning.

Wed Sept 28

morning
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
hammerstrength iso lat pulldown 2x45lb 5x2 sets | 2x45lb+25lb 5x2 sets
tricep bench 135lb 10x2 sets

* the machine lat pulldown is a lot harder than the rows. not even 3plates and i'm putting as much effort as i'm rowing 5 plates. this is good. more room to grow. i'll put more volumes on vertical pulling now that my oblique is not broken anymore.
* higher reps on the tricep bench. will go all out after i make sure that i'm not taxing the lowerback too much.

afternooon
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
hammerstrength iso lat pulldown 2x45lb 5x1 sets | 2x45lb+25lb 5x1 sets | 3x45lb 5x1 sets
tricep bench 135lb 10x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

* i was surprisingly stronger this afternoon than the morning on the 405x3. i had more eggs this breakfast and thats it.

Thur Sept 29

afternoon
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
tricep bench 135lb 10x1 sets | 165lb 5x2 sets

Fri Sept 30

afternoon
paused full squats 315(1,1,1)-365-405 | 405lb skipped 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x3 sets 
hammerstrength iso low row narrow grip neutral 5x45lb 5x1 sets 
hammerstrength iso lat pulldown narrow grip supinated 2x45lb 5x2 sets | 2x45lb+25lb 5x1 sets
tricep bench 135lb 5x1 sets | 185lb 5x1 sets

Sat Oct 1

afternoon
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 10x1 sets | 5x45lb 5x2 sets 
hammerstrength iso lat pulldown narrow grip supinated 2x45lb 10x1 sets | 2x45lb+25lb 5x2 sets
bw chins 10x1 sets
tricep bench 135lb 10x1 sets | 185lb 5x1 sets | 135lb 5x1sets
Title: Re: Kingfush
Post by: Kingfish on October 02, 2016, 11:55:38 am
Oct 2-8 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  202-205lb

Sun Oct 2

morning
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
hammerstrenth iso low row narrow grip neutral  4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
tricep bench 135lb 5x1 sets | 165lb 5x4 sets
one arm lat pulldown neutral grip 100lb 5x1 sets | 150lb 5x1 sets | 170lb 5x1 sets | 200lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

afternoon
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 45lb 20x1 sets
one arm lat pulldown neutral grip 200lb 5x2 sets

* 3 flat bench and usually occupied. did not bother waiting and used the seated machine. felt alright. will go light but high tonnage. need stronger upperbody push.
* the lat pulldown resistance is effectively halved by the pulleys. the 200lb max stack is 100lb. this is a lot easier to grip compared to the hammerstrength iso lat machine. 

Mon Oct 3

morning
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 4x45lb+25lb 10x1 sets
hammerstrength iso press 1x45lb 10x4 sets | 1x45lb+25lb 5x1 sets
one arm lat pulldown neutral grip 200lb 5x2 sets

* the 45lb+25lb on the seated hammerstrength iso lateral press is too much already. i can feel my whole body tensing. not good in the long run. this machine holds 5-6x45lb and i'm already struggling with a plate. my grip at norrowest and seats at highest position to put stress on shoulders and triceps.

afternoon
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 10x1 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

Tue Oct 4

morning
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 1x45lb 10x4 sets | 1x45lb+10lb 10x2 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

* close grip tricep machine press using the hammerstrength iso lateral press is only at 45lb+10lb to 10 reps. i tried 45lb+25lb but the tension was too much for my lowerback. i served my time doing dips up to 90lbx5 rep+ on weighted dips. where did all my upperbody push strength go. i look like i press 3 plates at least on this machine. i can barely do 1-1/2. lol. 

afternoon
paused full squats 315-365-405 | 435x1 +20
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
one arm lat pulldown neutral grip 200lb 10x1 sets

* 405x3s are getting tiring. decided to go heavy top single and it worked. could have done another +20lb because the 435 did not have a crawl. just smooth concentric. bw not very heavy at 198-200lb. volumes of rows are eating calories.
* if i feel very alive tmrw morning, il vid a 455x1 #187.  took all volumes down this afternoon. giving my elbows more time to recover from the heavy pulldowns.

Wed Oct 5

morning
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 1x45lb 10x2 sets | 1x45lb+10lb 10x2 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

* not strong enough for 435lb+ when i'm this light/lean. i'm still 198lb this morning. i did hundreds of 455+ at bw approaching 210lbs. might go for 435x1 again later.

afternoon
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 5x2
hammerstrength iso lateral press 1x45lb+10lb 10x2 sets

Thur Oct 6

afternoon
paused full squats 315-365-405 | 405lb 3x1 (2-1) sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 1x45lb+10lb 10x2 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

* the triple 405s were heavy today so i took a reset after the double and did the third paused rep. will go with this when i'm not feeling very strong.

Fri Oct 7

afternoon
paused full squats 315(1-1)-365-405 | 405lb 3x1 (2-1) sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
tricep bench press 135lb 10x2 sets

* felt the same way as yesterday. not weak, not very strong. rows are getting easier. can't load more than 5 plates so will go 10 reps and see if my elbows hold up. skipped the one arm lat pulldown. my weak left elbow feels like its about to crap out on the vertical pull. horizontal pull is not affected.  woot.

Sat Oct 8

afternoon
paused full squats 315(1-1)-365-405 | 315lbx10 (5-5)
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
one arm lat pulldown neutral grip 200lb 10x2 sets
incline tricep bench press  95lb 10x2 sets |115lb 10x2 sets
seated calf raises soleus 5x45lb 10x2 sets

Title: Re: Kingfush
Post by: Kingfish on October 09, 2016, 10:22:15 am
Oct 9-15 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  198-200lb

Sun Oct 9

morning
paused full squats 315(1,1)-365-405 | 315lb 5x2 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 10x1 sets | 5x45lb 10x1 sets | 5x45lb+25lb 5x1 sets
standing barbell press 95lb 10x2 sets | 115lb 10x1 sets | 135lb 5x2 sets | 95lb 10x1 sets

* my chest is getting thicker. remove all horizontal pressing. switch back to vertical push. will limit using heavy weight and will only go as heavy as 5 rep sets.

afternoon
paused full squats 315(1-1)-365-405 | 315lb 10x1 (5-5) sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x2 (5-5) sets
standing barbell press 115lb 5x1 sets | 135lb 5x2 sets | 115lb 10x1 (5-5) sets

* where n=reps: (n-n) is a back to back set with less than 1 min rest/rerack, otherwise its 3-5 mins on little things, 8-10 mins on squats. 

Mon Oct 10

morning
paused full squats 315(1,1)-365-405 | 435x1 +10 | 315lb 5x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 (5-5) sets 
standing barbell press 115lb 5x1 sets | 135lb 5x2 sets | 115lb 10x2 (5-5) sets
one arm lat pulldown 200lb 5x2 sets
wide grip late pulldown 100lb 5x1 sets | 150lb 5x2 sets

* felt strong already in the morning. 435x1 was not very heavy but it felt a lot lighter on the afternoon that i last did it.

afternoon
paused full squats 315(1,1)-365-405 | 435x1 +20 | 315lb 5x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 (5-5) sets 
standing barbell press 135lb 5x4 sets | 145lb 5x1 sets

* 145lb on standing press a little too heavy too soon. i felt more tension in my core than i would like to have. will use 135-140 for now and see if i get comfortable. 10 reps using back to back 5 rep-set.

Tue Oct 11

morning
paused full squats 315-365-405 | 435x1 +15 | 315lb 5x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 (5-5) sets 
standing barbell press 115lb 5x1 sets | 135lb 5x4 sets | 115lb 10x1 (5-5) sets
one arm lat pulldown 200lb 5x2 sets

* doing more heavy top sets consistently now. ironed out form even more - i feel more explosive and have a stronger concentric when i put the bar's center of gravity down but with a little forward bias. it still looks like a straight up/down movement but i feels a lot better.

afternoon
paused full squats 315(1-1)-365-405 | 435x1 +10 | 315lb 5x1 sets
standing barbell press 135lb 5x4 sets

* called it quits early. too lean,resting and need to catch up on SF giants game. 435 is not intimidating anymore. did it outside the power rack with no pins. did not even hesitate with this even though i'm only 196lb this afternoon. upping carbs a little now.

Wed Oct 12

morning
paused full squats 315-365-405 | 435x1 +10 | 315lb 5x1 sets
standing barbell press 135lb 5x4 sets
seated calf raises soleus 5x45lb 5x2 sets

* resting elbows so stopped heavy upperbody pulling. upperbody push using overhead press is moving along without tiring my back. i watch the speed of the concentric closely and do not use a weight that gets me crawling up. needs to be quick so my back stays fresh.
* bw down to 196-198lb. as long as the 435 is routine, i don't feel like getting heavy/fat at this time.

afternoon
paused full squats 315-365-405 | 435x1 +10 | 315lb 5x1 sets
standing barbell press 135lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets | 7x45lb 5x1 sets

Thur Oct 13

afternoon
paused full squats 315-365-405 | 435x1 +10 | 315lb 5x1 sets
standing barbell press 135lb 5x4 sets
bw chins 10x2 sets

Fri Oct 14

afternoon
paused full squats 315-365-405 | 435x1 +5 | 315lb skipped
standing barbell press 135lb 5x4 sets | 155lb 3x1 sets
bw chins 10x2 sets

* 435 was very heavy today. skipped the 315x5. this is my weakest day of the work nights. will do better soon. elbow still tender from the heavy one arm pulldowns but does not affect the standing overhead press.

Sat Oct 15

afternoon
paused full squats 315-365-405 | 435x1 skipped | 315lb skipped
standing barbell overhead press 145lb 5x2 sets ~ 95lb 10x2 sets | 135lb 5x2 sets ~ 115lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets

* ~ = drop set with less than 1 min rest to take weight off. my back felt a little tired from the 155lb ohp yesterday. the 145lb ohp today is also too heavy too soon. i will keep it at 135-140lb max only and do drop sets for more volume.
* no work til wed night. might go 435 tmrw afternoon if i feel recovered already. bw at 198lb-202lb. eating frozen mango from costco for more carbs.
Title: Re: Kingfush
Post by: vag on October 10, 2016, 04:54:48 am
435+20 with BW under 200 ( even barely ) seems like the best deal you've had in a long time.
This heavy singles finisher thing you've been doing lately is working well for you IMHO. Probably because it is easier to AREG, as opposed to max out singles. Keep it up.
Title: Re: Kingfush
Post by: Kingfish on October 10, 2016, 07:03:14 am
435+20 with BW under 200 ( even barely ) seems like the best deal you've had in a long time.
This heavy singles finisher thing you've been doing lately is working well for you IMHO. Probably because it is easier to AREG, as opposed to max out singles. Keep it up.

thanks.

yes. it gave me back good confidence in lifting anything over 405 at a leanish bw. a routine 200kg paused squat top set at a sub 10%bw is not a bad place be stuck at.

i'm trying to stay within the calculated 38-40" SVJ using a paused squat (honest and easily repeatable form. squat. hold. go up), so when i feel that it's about that time again to go jumping, i can still muscle up some decent 2-handers.

talking about fat:

198lb this morning. less side fat. face still looks normal.
(http://i14.photobucket.com/albums/a307/robertodimaano/a92cfaf7-e572-4063-adb5-eba0857abdc1_zpsnlcwcsya.jpg)


205lb weeks ago. more fat on the sides. same abs.
(http://i14.photobucket.com/albums/a307/robertodimaano/6b96321f-6e59-4c03-839a-1f04a2a46977_zpsavmnx7o7.jpg)


180lb- face looks dried up. looks unhealthy. eye sockets too deep. i was jumping best at low-mid 170s. trying to do the same this time around without looking like im 170lb.
(http://i14.photobucket.com/albums/a307/robertodimaano/photo%202_zpsxcdnmagg.jpg)



 

Title: Re: Kingfush
Post by: Kingfish on October 16, 2016, 10:54:04 am
Oct 16-22 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  198-200lb

Sun Oct 16

morning
paused full squats 315(1,1,1)-365-405 | 315lb 5x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x2 sets ~ 4x45lb 5x2 sets | 5x45lb 5x2 sets 
standing barbell over head press 135lb 5x4 sets ~ 115lb 5x4 sets
seated calf raise solues 6x45lb 5x2 sets ~ 5x45lb 5x2 sets
one arm cable upright rows 30lb 10x1 sets | 40lb 10x1 sets | 50lb 10x1 sets

* might be recovered enough from the work nights later and hit 435x1 again. the drop set combo i'm doing are in pairs starting with the heavier weight, then the lighter weight with little break in between.
* added some back work for side/upper back because i'm starting to look like a turtle with a very thick midback.

afternoon
paused full squats 315-365-405 | 435x1 +5 | 315lb 5x1 skipped
standing barbell over head press 135lb 5x4 sets
one arm cable upright rows 50lb 5x1 sets | 60lb 5x1 sets

Mon Oct 17

morning
paused full squats 315-365-405 | 405lb 3x1 sets
standing barbell over head press 135lb 5x4 sets
one arm cable upright rows 50lb 10x2 sets

afternoon
paused full squats 315-365-405 | 405lb 1x1 sets
standing barbell over head press 135lb 5x4 sets
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets | 7x45lb 5x1 sets | 6x45lb 5x1 sets | 5x45lb 5x1 sets
one arm cable upright rows 50lb 5x2 sets | 40lb 10x4 sets

* had a lot of fish over the weekend and leaned down to 196lb. i was not feeling thick today.  thought about another 405x3 this afternoon but saved it for tmrw.
* one armcable upright rows feels so much more comfortable compared to bb upright rows. the resistance is lined up to my wrist angle. i did the 10 reppers with little rest. felt the pump after the 2nd set.

Tue Oct 18

morning
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets ~ one arm shoulder landmine 25lb 10x4 sets | 35lb 10x4 sets
one arm cable upright rows 50lb 5x2 sets | 40lb 10x4 sets

* bw 196lb this morning. volumes are adding some caloric deficit. will eat more to at least go baseline and maintain high 190s bw.

afternoon
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets | 5x45lb 10x1 sets | 4x45lb 20x1 sets

Wed Oct 19

morning
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 95lb 10x4 sets
one arm shoulder landmine 35lb 10x2 sets
one arm cable upright rows 50lb 5x1 sets | 45lb 10x4 sets

* increasing volumes on the little compounds slowly. adding mid-workout BCAAs in the past few weeks ~ 15g/workout, 30g total a day. overkill but BCAA from costco is cheap anyway.

afternoon
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 95lb 10x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets

* took 1 day vacation from work today so i don't work a single 4x13s long week for the whole month of oct.

Thur Oct 20

morning
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets
db bent over rows 80lb 5x1 sets | 90lb 5x1 sets | 100lb 5x1 sets | 110lb 5x1 sets | 80lb 10x1 sets
one arm cable upright rows 50lb 10x4 sets

afternoon
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 95lb 10x2 sets | 105lb 10x2 sets
seated calf raises soleus 5x45lb 20x1 sets

Fri Oct 21

afternoon
paused full squats 315x3-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 115lb 10x2 sets | 95lb 10x2 sets
one arm cable upright rows 50lb 10x2 sets

Sat Oct 22

afternoon
paused full squats 315x3-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 115lb 10x4 sets
one arm db row 100lb 5x2 sets
one arm cable upright rows 50lb 10x2 sets | 55lb 10x1sets | 60lb 10x1 sets

* bw 196 and still strong today on a worknight. woot.
Title: Re: Kingfush
Post by: Kingfish on October 23, 2016, 09:29:30 pm
Oct 23-29, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  196-198lb

Sun Oct 23

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets | 315lb 5x1 sets
standing barbell over head press 135lb 5x4 sets | 115lb 10x4 sets
one arm cable upright rows 55lb 10x4 sets
seated calf raises soleus 5x45lb 20x1 sets

Mon Oct 24

morning
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 125lb 10x2 sets
one arm cable upright rows 55lb 10x2 sets
one arm cable rows 70lb 10x2sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 125lb 10x4 sets
bw chins 20x1 sets
hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets

* i'm not burning out my lowerback doing the overhead presses by stopping the set and doing a reset when i notice a slower concentric. i take a 30 sec reset on the 8-9th rep on the 3rd and 4th set. i still count it as a set of 10 on my log. when i can get all 10 rep straight, il add weight. the heavy set of 5s (135lb today) are always a continuous set. no point in using something too heavy and wreck my back.
* bw 194-196lb today. still leaning down but i'm still strong. eating a little more to balance the added volumes of the little compound lifts.
* back to doing vertical pulling with chins and weighted chins soon. i tenderized my left elbow weeks back doing one arm lat pulldown with 100lbx10s. that was too heavy. i'm an idiot.

Tue Oct 25

morning
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 145lb 5x2 sets
one arm cable upright rows 55lb 10x2 sets
one arm cable rows 70lb 10x2sets
weighed chins 50lb 5x1 sets
situps bw 10x1 sets | 20lb 10x1 sets
seated calf raise soleus 5x45lb 20x1 sets

* 145lb on the overhead press heavy this morning. i got decent speed on the first 3 reps but slowed down a little on the 4th. didn't even bother fighting a 5th rep. 30sec reset and it felt easy again. would try this again later.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x4 sets
chins bw 20x1 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

Wed Oct 26

morning
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x4 sets | 125lb 10x4 sets
one arm cable upright rows 55lb 10x2 sets

afterrnoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x2 sets
seated calf raises soleus 5x45lb 10x2 sets

Thur Oct 27

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x2 sets | 125lb 10x2 sets
one arm cable upright rows 55lb 10x1 sets
one arm cable rows 70lb 10x1 sets
bw chins 20x1 sets

Fri Oct 28

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
standing barbell over head press 145lb 5x4 sets | 125lb 10x4 sets
bw chins 20x1 sets
seated calf raises soleus 5x45lb 20x1 sets

* overhead press feeling very strong today. will start going heavier soon.

Sat Oct 29

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets
standing barbell over head press 145lb 5x1 sets | 125lb 10x1 sets
one arm db bent over rows 80lb 5x4 sets | 80lb 10x2 sets | 90lb 10x2 sets
one arm cable upright rows 55lb 5x2 sets

Title: Re: Kingfush
Post by: Kingfish on October 30, 2016, 09:58:41 am
Oct 30 - Nov 5, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  194-198lb

Sun Oct 30

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets
one arm db bent over rows 80lb 5x1 sets | 90lb5x1 sets | 100lb 5x1 sets | 90lb 10x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x4 sets
one arm cable upright rows 55lb 5x4 sets
seated lat pulldown wide grip 105lb 10x1 sets | 120lb 10x1 sets
seated calf raises soleus 5x45lb 10x4 sets
situps 20lb 10x1 sets

* upperbody push still tired. rows are starting to feel smoother. squats are recovered now and will lift more soon.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets | 345lb 5x1 sets
one arm db bent over rows 100lb 5x4 sets
one arm cable upright rows 55lb 5x1 sets | 60lb 5x1 sets | 70lb 5x2 sets | 70lb 10x2 sets
seated lat pulldown wide grip 120lb 10x1 sets | 135lb 10x1 sets

* used the cables in the multi cable station instead of the lifefitness. smoother machine makes the weight feel lighter. my side delts are getting thicker now. skipped the overhead press. superset of 20x4 + 40x4 is a bit too much for daily lifting.

Mon Oct 31

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
one arm db bent over rows 100lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets |
one arm cable upright rows 70lb 5x1 sets | 70lb 10x2 sets
seated lat pulldown wide grip 120lb 10x2 sets
seated lat pulldown neutral grip wide 120lb 10x2 sets
situps 20lb 10x1 sets

* took some body pics to see if my 10 reppers are doing some body reshaping. i'm doing volumes of little compounds because i can keep myself lean-ish at 195lb BW without doing cardio. i have decent spinal erectors (3x45lb weighted back extensions) but it looks like they are non-existent on my back pick. don't want to go high volumes on these because they weaken the squat a lot when sore.
* i grew my hair for weeks now. don't like being asked if i'm on gear. 

bw198lb. little spinal erectors. rhomboids are boss
(http://i14.photobucket.com/albums/a307/robertodimaano/0bac78ba-7848-454b-aab6-2b2635a46490_zpsnc0lzrqx.jpg)

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x4 sets
one arm db bent over rows 100lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets 
one arm cable upright rows 70lb 5x2 sets
seated lat pulldown wide grip 120lb 10x2 sets
seated lat pulldown neutral grip wide 120lb 10x2 sets
situps 27.5lb 10x1 sets
seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets

Tue Nov 1

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
standing barbell over head press 125lb 5x2 sets 
one arm cable upright rows 60lb 10x2 sets
chins 70lb 5x1 sets | bw 10x2 sets

* weighted chins at 70lb felt alright. i need to organize my little compound lifts so i don't burn out my left elbow. i do not have any injury on this but anything high intensity for too long tenderizes it and shortens the ROM.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x2 sets | 125lb 10x1 sets   
chins 70lb 5x1 sets
one arm cable upright rows 60lb 5x2 sets | 70lb 5x2 sets 
seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets

* did all the squat sets with 2 min quick breaks. leg day at the gym and a lot of people were waiting on me. still felt alright.

Wed Nov 2

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets | 125lb 5x1 sets | 105lb 10x1 sets
seated calf raise soleus 5x45lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x4 sets | 5x45lb 5x2 sets | 4x45lb 10x2 sets
hammerstrength iso row narrow grip neutral 3x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

* bw 196lb overhead press now recovered.

Thur Nov 3

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
one arm cable upright rows 30lb 10x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x2 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* took a day of vacation from work and will only do thur-sat night this week starting tonight. i messed up on the upright rows because i was doing them using 70lb using mostly my posterior delt + back. i was pulling to the side+up and then to back. this was an advantageous position against the resistance. did them today pulling up and side with my upperbody completely flat/parallel to the cable. so much harder now. feels awkward too. cannot use heavy weight on this. still doing it for the side delts. still a little compound lift. can't be too bad.
bw chins 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
standing barbell over head press 125lb 5x4 sets
chins 70lb 5x1 sets | bw 10x2 sets

* misplaced my straps and was not able to go heavier on the rows because of grip.

Fri Nov 4

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Nov 5

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x1 sets
standing barbell over head press 125lb 5x4 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
bw chins 10x1 sets

Title: Re: Kingfush
Post by: Kingfish on November 06, 2016, 09:33:50 pm
Nov 6-12, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  196-200lb

Sun Nov 6

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 125lb 5x4 sets | 105lb 10x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
one arm cable upright rows 30lb 10x2 sets | 40lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
chins bw 10x1 sets

* 345x5s are very easy now. this is my new 315. will try 345x10 soon. all paused reps.

Mon Nov 7

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x2 sets
one arm cable rows 100lb 5x2 sets
one arm cable upright rows 40lb 10x1 sets | 50lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
chins 90lb 3x1 sets | bw 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x2 sets | 125lb 10x2 sets
one arm cable upright rows 50lb 5x2 sets
lat pulldown wide grip 120lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
chins 90lb 3x1 sets | bw 10x1 sets

Tue Nov 8

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 10x1 sets
one arm cable rows 50lb 5x1 sets | 60lb 5x1 sets | 70lb 5x1 sets
one arm cable upright rows 40lb 5x2 sets
chins 90lb 2x1 sets | bw 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 10x1 sets | 105lb 10x4 sets
chins bw 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Wed Nov 9

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 105lb 10x4 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 105lb 10x4 sets
tricep rope pressdown one arm 40lb 10x1 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

Thur Nov 10

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x8 sets
one arm tricep pulldown rope 20lb 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

Fri Nov 11

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
one arm tricep pulldown rope 15lb 10x2 sets | 20lb 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

Nov Nov 12

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets

Title: Re: Kingfush
Post by: Kingfish on November 13, 2016, 07:10:27 am
Nov 13-20, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  198-200lb

Sun Nov 13

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x8 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
seated cable rows supinated ez grip bar 40lb 50x4 set (~1:30 min per 50 reps)
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
calf raises leg press gastrocs 3x45lb 10x1 sets | 4x45lb 10x1 sets | 5x45lb 10x2 sets
bw dips 10x1 sets

* i don't like the isolation of my triceps using the cable rope pulldown. i don't want to grow out of proportion. back to compound for tricep - dips. will do them after doing the overhead press so i limit the intensity on the dips.
* high rep seated cable rows for conditioning work. i feel very bloated after the high reppers. i'm on 5-10g creatine per day and 10-20g bcaa per workout. micronized creapure taken with a tablespoon straight to the mouth and gargled with a sip of apple juice.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 8x5 sets
seated calf raises soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
seated cable rows supinated ez grip bar 90lb 10x1 set

* did very high volumes of standing press today. shoulders feeling good.

Mon Nov 14

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x8 sets
seated cable rows supinated ez grip bar 90lb 10x1 sets | 120lb 10x1 sets | 150lb 5x2 sets | 120lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
bw dips 10x2 sets

* don't like the 8 rep sets. takes too much time to recover. i'm back to 5x8 sets this morning for shoulder work. 2-3 min rest. just enough time alternating the overhead press and the cable rows.
* dips starting to feel natural again. a little wider than shoulder width because i have very long arms.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x4 sets | 125lb 5x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
seated cable rows supinated ez grip bar 120lb 10x4 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 10x2 sets | 20x1 sets

Tue Nov 15

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x4 sets
standing one arm cable rows 100lb 5x1 sets | 75lb 10x1 sets
seated cable rows supinated ez grip bar 120lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x8 sets
standing one arm cable rows 100lb 5x1 sets 
seated calf raises soleus 6x45lb 10x1 sets | 6x45lb 5x2 sets
bw dips 10x2 sets

* my left hand imbalance was showing on the 6th set up on the overhead pressing. the bar was going up right side first after the midway sticking point.

Wed Nov 16

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x2 sets
standing one arm cable rows 100lb 5x2 sets | 90lb 5x8 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 10x2 sets

* feeling good with the one arm cable rows bracing with the non-pulling arm. the movement feels more comfortable for upperbody horizontal pull than the hammerstrength machine, but it takes a long time to do them because i cannot just camp there in the cable station and take both pulleys for myself (left and right side). i take both sides when nobody is waiting but whenever somebody asks, i just go do 1 side at a time.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x2 sets
one arm db bent over row 90lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
bw dips 10x2 sets

Thur Nov 17

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 90lb 5x4 sets | 100lb 5x4 sets | 110lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 20x2 sets

Fri Nov 18

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 90lb 5x2 sets | 90lb 10x4 sets
dips 50lb 5x4 sets

* resting the overhead press and doing more dips. the 50lb felt very good. will get to 70-90lb

Sat Nov 19

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 90lb 10x4 sets
dips 50lb  7x3 sets | bw 20x1 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x4 sets

* will use a 3 or 6 set of 7reps in the small compounds to progress. the 10 reppers are too mentally draining. will go 95-100lb x7 reps on the rows next time. same as the calf raises. bw movement can stay at 10-20 reps because the resistance is very light and the reps are quick.
Title: Re: Kingfush
Post by: Kingfish on November 20, 2016, 10:44:35 pm
Nov 20-26, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  198-200lb

Sun Nov 20

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 100lb 7x3 sets
dips 70lb 5x4 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 7x3 sets

* will continue going heavy on dips and go on maintain. 90lb 5x2 sets if i can before burning out. then will switch to weighted chins. rows will go maintain too.
* will use the loading: 5x2 sets maintain, 5x4 sets to progress to 7x3 sets, 7x3 sets to progress to 7x6 sets or 8x5 sets. 8 rep set will be max when using heavish weight.

Mon Nov 21

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm cable rows 100lb 7x3 sets
dips 70lb 5x4 sets| bw 10x2 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* upperbody horizontal pull now tired. will maintain. build up the intensity on vertical pull.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x4 sets | 105lb 10x2 sets
one arm cable rows 100lb 5x2 sets
dips 70lb 5x2 sets | bw 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Tue Nov 22

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x4 sets | 105lb 10x2 sets
one arm cable rows 100lb 5x1 sets
dips 70lb 5x1 sets| bw 10x4 sets
seated cable rows ez curl bar 120lb 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x8 sets | 105lb 10x1 sets
dips bw 10x2 sets
seated cable rows ez curl bar 120lb 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

Wed Nov 23

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145 5x4 sets | 105lb 10x1 sets
dips bw 10x4 sets
chins bw 10x2 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets
seated calf raise soleus 6x45lb 5x4 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150lb 5x6 sets | 110lb 10x1 sets
chins bw 10x1 sets
dips bw 10x2 sets
seated calf raise soleus 6x45lb 5x4 sets

Thur Nov 24

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x8 sets | 120lb 10x2 sets
dips bw 10x2 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* overhead pressing still progressing. it would be nice to top out at 185x5s but adding 5-10lb on this exercise makes it so much heavier. todays 8th set of 150lb did not feel very heavy. some slowing down on the left arm as usual. i might get 155lb 5x 2-4 sets next time. BW still at 198-200lb and with still visible 6 pack of abs.
* squats and upperbody pulling on maintain for now until i get my overhead press to stall. rows at 100-120lb is at a good spot anyway. weighted pullups at 90lb is also decent already. 185lb OHP is going to be awesome.

Fri Nov 25

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 120lb 10x1 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets | 180lb 5x1 sets | 210lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 120lb 10x1 sets
seated cable rows ez curl bar 150lb 5x1 sets | 180lb 5x1 sets

Sat Nov 26

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 130lb 10x1 sets
seated cable rows ez curl bar 150lb 5x2 sets | 180lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150lb 5x4 sets | 130lb 10x1 sets
seated cable rows ez curl bar 180lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* this long holiday weekend is starting to make me tire a bit. very rarely do i do 2x/day workout throughout the week.  i'm getting more sleep but waking up a little because my deltoids spasm a little.
Title: Re: Kingfush
Post by: Kingfish on November 27, 2016, 12:37:52 pm
Nov 27 - Dec 3, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun Nov 27

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 150lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets
cable high rows ez curl bar 180lb 5x2 sets
dips 70lb 5x4 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 150lb 5x2 sets | 155lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets
cable high rows ez curl bar 180lb 5x2 sets

Mon Nov 28

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets
db bent over rows 90lb 5x1 sets

* need to take it easy now with the overhead press. might limit it to 5x2 sets to maintain the 155lb.

afternoon

paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
db bent over rows 90lb 5x1 sets | 100lb 5x1 sets | 110lb 5x1 sets | 100lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* will stay with 100lb db rows. the 105lb+ db are thicker and kill my grip so fast. didn't even notice that til now.

Tue Nov 29

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
db bent over rows 100lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets
standing calf raises smith 2x45lb 5x1 sets | 3x45lb 5x1 sets | 4x45lb 5x1 sets | 5x45lb 5x2 sets

* getting very comfortable with 6 plates on the seated calf raises. added the smith machine standing calf to balance the gastrocs. top set of 495lb (5x45 each side) for 5s. was not heavy. got up to 8+ plates before. too much fatigue from supporting that much weight if i recall correctly.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
db bent over rows 100lb 5x2 sets
standing calf raises smith 4x45lb 5x1 sets | 5x45lb 5x2 sets | 6x45lb 5x2 sets
seated calf raise soleus 6x45lb 5x1 sets

* the overhead press is definitely due for a deload now. my left hand was almost half a rep late on the concentric on the last rep to 5. nothing's broken. the 100lb db rows still feel good.

Wed Nov 30

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - high volume. light to moderate weigh. sets of 10s. 10lb-35lb max
standing one arm cable rows - high volume. light weigh. sets of 10s. 25lb-40lb max
seated calf raise soleus 6x45lb 5x2 sets

* did volumes of cable work as backoffs for the overhead press. saw co-workers who's into physique comp. and did some cable work with them. didn't know physique lifters are taking serious roids already. i got thick too with the volume cable reps but not as pumped as these guys.

afternooon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - high volume. sets of 10s. 20lb-25lb
standing one arm cable rows - high volume. sets of 10s. 40lb-70lb
seated calf raise soleus 6x45lb 5x1 sets | 7x45lb 5x1 sets
chins bw 10x1 sets

Thur Dec  1

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - 20lb 10x4 sets | 22.5lb 10x4 sets | 25lb 10x2 sets
standing one arm cable rows - 50lb 10x4 sets | 60lb 10x4 sets | 70lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets | 315lb 10x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - waveloaded non-stop 20lb-25lb-20lb-22.5lb-20lb x10  reps each x2 cycle. 100 total reps. 6 min per 50 reps. 2-3min rest after 50 reps 
standing one arm cable rows - 50lb 5x2 sets | 60lb 5x2 sets

* i like the bodybuilding style light-moderate weight with high volumes for backoffs after the 155lb overhead press.

Fri Dec  2

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x2 sets
overhead press 155lb 5x1 sets
standing one arm cable press - waveloaded non-stop 20lb-25lb-20lb-22.5lb-20lb x10. 1 cycle. 
standing one arm cable rows - 70lb 5x2 sets | 100lb 5x1 sets

* ohp tired due to century volume yesterday. did 50 only today.

Sat Dec  3

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x1 sets
standing one arm cable press - waveloaded non-stop 20lb-25lb-20lb-22.5lb-20lb x10. 1 cycle. 
standing one arm cable rows - 50lb 10x1 sets | 60lb 10x1 sets | 70lb 10x2 sets



Title: Re: Kingfush
Post by: Kingfish on December 04, 2016, 09:29:40 pm
Dec 4-10, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun Dec 4

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x4 sets
standing one arm cable rows - 60lb 10x1 sets | 70lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Mon Dec 5

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 95lb 10x2 sets | 115lb 10x2 sets
standing one arm cable rows - 80lb 5x1 sets | 90lb 5x1 sets |  100lb 5x1 sets | 80lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
bw chins 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x4 sets
chins 90lb 3x1 sets | bw 10x1 sets
seated calf raises soleus 6x45lb 5x4 sets

* ohp feeling strong. will go light x10s in the morning, then 165lb 5x 2-4 sets in the afternoon. will also use the hammer strength seated iso rows soon.

Tue Dec 6

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 95lb 10x2 sets | 115lb 10x2 sets
standing one arm cable rows - 50lb 10x1 sets | 60lb 10x1 sets | 70lb 10x1 sets | 100lb 5x1 sets | 90lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 165lb 3x1 sets | 155lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
standing calf raises smith 4x45lb 5x1 sets | 5x45lb 5x1 sets | 6x45lb 5x1 sets | 7x45lb 5x1 sets | 4x45lb 5x1 sets

* horizontal pulling on the hammerstrength felt great. will build up the volume on these again. i know how 165lb on the overhead press feels like now. it's not impossible to make more progress. just need to put effort on the volume work to get thicker and thicker.

Wed Dec 7

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 115lb 10x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* took down the reps of the 315 backoffs. so cold this morning.

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 160lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb+25lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Thur Dec 8

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 135lb 10x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Fri Dec 9

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 1x1 sets
overhead press 135lb 10x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets
dips bw 10x1 sets | bw 20x1 sets

Sat Dec 10

afternoon
paused full squats 315x3(~1s)-365-405-315
overhead press 135lb 10x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets

Title: Re: Kingfush
Post by: Kingfish on December 11, 2016, 11:17:31 am
Dec 11-17, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun Dec 11

morning
paused full squats 315x3(~1s)-365-405-315
overhead press skip
bw 10x1 sets | machine dips 100lb 10x4
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* lowerback strained a little from the 2 sets of 10x135lb overhead press yesterday. not jello enough to skip the squats but would feel a lot better later if i skip it this morning.
* did dips for upperbody push instead. felt not so comfortable with the first 10. tried the machine with very light weight. felt so much better. grip width are the same. big difference in the thickness of the bar. i was doing daily sets of 30-40rep bw consistently at some point and realized that it was in a dip station with not-fat grips.

afternoon
paused full squats 315x3(~1s)-365-405-315
overhead press 135lb 10x1 sets
machine dips 135lb-185lb multi sets of 10 reps each.
hammerstrength iso row narrow grip pronated 4x45lb+25lb 10x1 sets 

* that 135lb 10x1 today is not a good idea. stuggled with the last rep and probably toasted my lowerback again.  seated machine dips feel good but i have to find a way to strap  myself so i can at least go bw on the resistance. anything 180lb+ lifts me up already.

Mon Dec 12

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x4 sets | bw 20x1 sets
chins bw 10x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 165lb 3x1 sets | 155lb 3x1 sets
dips bw 20x2 sets
chins bw 10x2 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

* i used the dip station facing backwards, gripping the ends in a half pronate / half neutral grip and it worked. bw dips feel comfortable. only thing missing now is more height on the dip station so i don't have to bend my knees. seated calf raises now at min 6 plates and a 25lb.
* bw still in the 198-202lb range but still able to see abs. anything above 202 is noticeable fat gains. i can still wear medium sized compression tops and not look fat.

Tue Dec 13

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 20x2 sets
hammerstrength iso row narrow pronated grip 4x45lb+25lb 5x2 sets
chins bw 10x1 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 20x2 sets
hammerstrength iso row narrow pronated grip 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
chins bw 10x1 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

* so strong with the 135lb overhead press. i can get the 10th rep now from a pause.
* will add weighted dips again shortly. these 20 reppers for conditioning is enough. @ 200lb bw, my bwx10 dips are harder. i'll only max out at 14-16reps with good form. i used to do bwx20s at 188-192lb. i need to get stronger on my vertical pull too.

Wed Dec 14

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 50lb 5x2 sets
hammerstrength iso row narrow pronated grip 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 50lb 5x2 sets
chins bw 10x1 sets
seated calf raises soleus 6x45lb+25lb 5x1 sets

Thur Dec 15

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 70lb 5x1 sets | bw 20x1 sets
chins bw 10x1 sets

Fri Dec 16

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 70lb 5x1 sets | 90lb 5x1 sets
chins bw 10x2 sets 
seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Dec 17

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 70lb 5x1 sets
chins bw 10x2 sets 
seated calf raises soleus 6x45lb+25lb 5x2 sets
Title: Re: Kingfush
Post by: Kingfish on December 18, 2016, 11:23:55 am
Dec 18-24, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun Dec 18

morning
paused full squats 315x3(~1s)-365-405
overhead press 155lb 5x1 sets
dips bw 10x1 sets | bw 20x1 sets | bw 10x1 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
chins bw 10x1 sets 
seated calf raises soleus 6x45lb+25lb 5x1 sets

* very cold SF morning at 36F.  squats felt like crap. gym too cold.

Mon Dec 19

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | bw 20x1 sets   
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
chins bw 10x1 sets 
seated calf raises soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets

* used a different gym and the calf raise machine is different. topped out at 6 plates. used the 5x45lb to see how it feels first.
* been doing non-workout logged backoff machine high reps with very light weight. sets of 10s mostly single arm rows (vertical and horrizontal) + machine dips.  tried the hack squat machine but i bottom out. i don't like the feel of the leg extension.

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets

* dip station too narrow on this other gym. chinning bar too wide too. did high rep-light rep 10s on the vertical/horizontal rows and on the seated shoulder press.

Tue Dec 20

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x2 sets   
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
chins bw 10x1 sets 
seated calf raises soleus 6x45lb 5x2 sets
machine seated one arm row narrow neutral 25-50lb 5-10 reps per set
machine seated one arm chins pronated 40-50lb 5-10 reps per set
machine seated chest press pronated 80-120lb 5-10 reps per set

* 405 paused are very easy lately after days of no backoffs. i'm 425-435lb this morning. will still keep it easy while i work on the little compounds. machines after doing heavy compounds are a very good combo. the stacks show heavier but with the pulleys, i know the actual resisitance. will log using equivalent db weights. after i figure out a good layout for the machine volume backoffs, i will just put a range of weights and reps. its usually 5 reps on the heaviest and 10s to start out.

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated skip
seated calf raises soleus 6x45lb 5x2 sets
machine seated one arm chins pronated 80lb 10x2 sets | 95lb 10x2 sets
machine seated shoulder press 80lb 10x2 sets | 90lb 10x2 sets

Wed Dec 21

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
machine seated one arm row narrow neutral 80lb 10x2 sets | 90lb 10x2 sets | 100lb 10x1 sets
machine seated chest press pronated  80lb 10x1 sets | 90lb 10x1 sets
machine seated shoulder press 80lb 10x1 sets | 90lb 10x1 sets

Thur Dec 22

morning
paused full squats 315x3(~1s)-365-405
hack squat 25lb 10x1 sets | 45lb 10x1 sets
overhead press 135lb 10x1 sets
dips 50lb 5x2 sets
machine seated one arm row supinated 80lb 10x2 sets | 90lb 10x2 sets\
machine seated lat pulldown 160lb 10x2 sets | 180lb 10x2 sets 
machine seated shoulder press 80lb 10x1 sets | 90lb 10x1 sets
seated calf raise soleus 6x45lb+25lb 5x1 sets
bw chins 10x1 sets

* did hack squat to get myself going this morning. it was another very cold morning. i did them in chucks and had to tiptoe at the bottom so i don't bottom out. got my core temp going a little.
* bunch of machine upperbody compounds again for volume work without burning me out.

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
dips 50lb 5x2 sets
machine seated one arm row supinated 80lb 10x2 sets

Fri Dec 23

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x4 sets
machine seated one arm row supinated 90lb 10x2 sets

Sat Dec 24

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 155lb 5x1 sets
dips bw 10x1 sets | 90lb 5x1 sets | bw 20x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
seated calf raise soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* horizontal pulling on the hammerstrength machine strongest today at 5x45lb and a 25lb. didn't know the machine can take another plate but saw somebody doing 6 plates the other day. the heavy set was still with full ROM at the back otherwise i would not have done it. back off at 5plates x10 felt light.
* weighted dips at 90lbx5 still feeling good. will top it off at 90lbx10s. bw low recently at 194-198lb. been avoiding too much sweets and ended up eating mostly mangoes. too much fiber fills me up.
Title: Re: Kingfush
Post by: LBSS on December 18, 2016, 10:21:49 pm
how did your back recover so quickly from the OHP? you went from "too strained to do them and jeopardizing squats" to "so strong" in a few days.
Title: Re: Kingfush
Post by: Kingfish on December 19, 2016, 07:51:31 am
how did your back recover so quickly from the OHP? you went from "too strained to do them and jeopardizing squats" to "so strong" in a few days.

dec 12 was the last day of multi sets on the OHP. i only did single sets of 135x10s. dips to weighted dips improved too, so tricep is also firing strong. but most likely its the limiting to 1 set/workout as maintenance as i let the lowerback recover.

edit... i said so "strong with the 135lb" because i can get the 10th rep from a pause. not very strong overall at all because anything 160lb+ still feels very heavy.
Title: Re: Kingfush
Post by: Kingfish on December 26, 2016, 12:31:50 pm
Dec 25-31 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  192-196lb

Sun Dec 25

afternoon
machine leg press 250lb 10x2 sets | 275lb 10x1 set | 300lb 10x1 sets
dips bw 10x2 sets   
machine chest press 80lb 10x1 sets | 90lb 10x1 sets | 100lb 10x1 sets
machine one arm rows neutral grip 80lb 10x2 sets | 90lb 10x2 sets | 100lb 10x1 sets
lat pulldown supinated grip 80lb 10x2 sets | 90lb 10x2 sets

* all gym closed. used the gym in my complex. not too bad. leg press machine full stacked at 300lb. it did the job.
* did the chest press instead of shoulder press because the machine does not give me the full ROM on the vertical pressing.

Mon Dec 26

morning
paused full squats 315x5(~1s)-365-405
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
dips bw 10x4 sets
lat pulldown supinated grip 80lb 10x1 sets | 90lb 10x1 sets | 110lb 10x1 sets | 120lb 10x1 sets

* another sub 40F freezing morning. did 5 singles of 315 to get going. everything still feels easy even with my weight loss. i'm 192 empty. i cannot be 198lb+ for long because i start to accumulate fat.
* another very strong upperbody horizontal pulling. dips are still doing good. bw volumes on days following 90lbx5s until i feel recovered. skipped the ohp and focusing more on the dips.

afternoon
paused full squats 315x5(~1s)-365-405
dips bw 10x4 sets
lat pulldown supinated grip 110lb 10x1 sets | 120lb 10x1 sets | 140lb 10x1 sets | 150lb 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets
machine chest press 80lb-90lb-100lb-110lb 10x4 sets

Tue Dec 27

morning
paused full squats 315x3(~1s)-365-405
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
dips bw 10x2 sets
cable rows e-z grip bar supinated 120lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 365lb 5x1 sets
dips bw 5x1 sets | 90lb 5x1 sets | bw 10x1 sets
cable rows e-z grip bar supinated 120lb 10x1 sets | 150lb 5x1 sets | 180lb 5x1 sets | 210lb 5x1 sets
smith machine calf raises 4x45lb 5x1 sets | 5x45lb 5x1 sets | 6x45lb 5x1 sets | 5x45lb 5x1 sets

Wed Dec 28

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
dips bw 10x2 sets
seated one arm cable pulldown 50lb 10x2 sets

* only 1 work night this week on friday. will be doing 2x/day workout a lot again. starting the year strong.

afternoon
paused full squats 315-365-405 | 315lb 5x1 sets
dips bw 5x1 sets | 90lb 5x1 sets | bw 10x2 sets
cable rows e-z grip bar supinated 150lb 10x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* only needed 1 single of 315 to warmup because of the recent backoff sets. weighted dips at 90lb is getting easier. will go 10 reps soon. 

Thur Dec 29

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
dips bw 10x2 sets
seated lat pulldown supinated grip 120lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x4 sets
dips bw 5x1 sets | 90lb 5x1 sets | bw 10x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* thickening my legs again with higher backoff volumes and eventually top off again at 435-440lb. dips at 90lbx5s on back to back days. no tenderness or pain in elbow or shoulder. i prefer dips over overhead press because it feels better.. unless i start to break something again, il probably stick to this until 90lbx10s.
* bw still at 194-196lb.

Fri Dec 30

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
dips bw 10x2 sets

* resting the horizontal rows now and maintaining a top set of 5 reps on 5x45lb+25lb. will keep it there until i feel stronger to move the 25lb to another 45lb. thats the full stack of the hammerstrength machine. the 6th plate is only halfway loaded but it works.
* dips still feel good. another 90lbx5 later and hopefully i can just maintain this pace without wrecking anything.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
dips bw 5x1 sets | bw 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Dec 31

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 6x45lb 5x1 sets
dips bw 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets

* the  6 plates on the hammerstrength row was not as heavy as i thought.  got to the 5th rep with full ROM. dips stay on bw for now until i recover again. back to back 90lbx5 got me tired.
Title: Re: Kingfush
Post by: Kingfish on January 01, 2017, 11:33:36 am
Jan 1-7 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  192-196lb

Sun Jan 1

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 80lb 10x1 sets | 90lb 10x1 sets | 100lb 10x1 sets | 150lb 5x1 sets
machine lat pulldown 90lb 10x1 sets | 120lb 10x1 sets | 150lb 10x1 sets | 180lb 5x1 sets

* left elbow showing little sign of dips overuse. i can raise my right arm about an inch higher because my left elbow ROM cuts off a little. will skip dips until i get both arms with same ROM again.
* elbow fatigue does not affect my pulling. did the 6x45lb plates on the hammerstrength rows again on back to back days.

horizontal hammerstrength machine iso row - 6x45lb 5x1 sets bw194lb
http://www.youtube.com/watch?v=PGoqbi0o_2Q

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
smith calf raises - weights per side. 4x45lb 5x1 sets | 5x45lb 5x1 sets | 6x45lb 5x1sets | 7x45lb 5x1 sets
machine seated chest press 100lb 10x4 sets
machine lat pulldown 150lb 10x2 sets

* the 5-6 plates a side on the smith calf raise is a good weight. 7 plates is ok on the calves but too heavy to twist the bar back to lock position. i was wearing gloves before to get more grip on the bar. i laid the bar on the safety pins on 7 plates.

Mon Jan 2

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 100lb 10x1 sets | 125lb 10x1 sets | 150lb 10x1 sets
machine lat pulldown 150lb 10x2 sets
bent knee leg raises 10lb 5x2 sets

* left elbow feeling so much better but another day or two of rest would be nice. doing more seated chest press instead. did some leg raises too with a 10lb db. i prefer to do exercises standing up or with a vertical torso. i get dizzy when i lie down. i have a naturally low blood pressure. but it can be anything. bench press, situps..etc. i'm ok doing them but if there is another way, i prefer to not lie down.

afternoon
paused full squats 315x3(~1s)-365-405 | 365lb 5x1 sets
machine seated chest press 100lb 10x1 sets | 125lb 10x1 sets | 150lb 10x1 sets
bent knee leg raises 20lb 5x2 sets
seated calf raise soleus 6x45lb 5x4 sets

Tue Jan 3

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
machine seated chest press 100lb 10x1 sets | 125lb 10x1 sets
machine lat pulldown 150lb 10x2 sets | 165lb 10x2 sets
bent knee leg raises 30lb 5x2 sets

* doing these bent knee leg raises for the abs using 15lb kb on each foot. starting slowly and building the intensity but would prefer not to get domd abs so i'm really taking it easy.
* warming up on the hammerstrength rows with 5 plates now. will maintain with 5 to 5+25lb, and heavy with 6 plates. i'l build intensity on the seated machine lat pulldowns while i rest the horizontal pulls.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 125lb 10x2 sets 
machine lat pulldown 150lb 10x1 sets | 165lb 10x1 sets | 180lb 5x1 sets | 195lb 5x1 sets
bent knee leg raises 30lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets

* feeling strong on the squat from the volumes. did paused 385x5 without any issues. will cycle with 315x5s when i'm not as strong and peak at 385-405x5.

Wed Jan 4

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
machine seated chest press 125lb 10x4 sets
machine lat pulldown 180lb 10x2 sets | 195lb 5x1 sets | 210lb 5x1 sets
bent knee leg raises 30lb 5x4 sets

* still taking it easy with my upperbody pushing to really get my left elbow back to normal. full range of motion is there now but its very vulnerable if i go high intensity too soon. the machine chest press at 10x125lbs is a good recovery routine. will go heavier soon and drop the reps to 5s.
* machine lat pulldown feeling really good. the 210lb resistance could feel like my weighted chins bw+30lb. no balancing with this machine setup so i just focus on pulling with good ROM and form. can get to 240lb+ in the next few days.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 125lb 10x2 sets
machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets
bent knee leg raises 30lb 5x2 sets

Thur Jan 5

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 125lb 10x2 sets | 150lb 5x1 sets | 175lb 5x1 sets
machine lat pulldown 180lb 5x1 sets | 195lb 5x1 sets | 210lb 5x1 sets | 225lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* slowly getting heavier now on the seated chest press and machine lat pulldowns while maintaing the rows.

Fri Jan 6

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 125lb 5x2 sets | 150lb 5x1 sets | 175lb 5x1 sets | 200lb 5x1 sets
machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets | 225lb 5x1 sets | 240lb 5x1 sets

Sat Jan 7

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 125lb 5x2 sets | 150lb 5x1 sets | 175lb 5x1 sets | 200lb 5x1 sets
machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets | 225lb 5x1 sets | 240lb 5x1 sets | 255lb 5x1 sets | 270lb 5x1 sets | 285lb 5x1 sets | 300lb 5x1 sets
smith standing calf raises 5x45lb 5x2 sets | 6x45lb 5x2 sets
weighted situps 25lb 5x2 sets | 40lb 5x1 sets

* maxed out the seated machine lat pulldown at 300lbx5 and was still able to get full ROM.  this is a good weight. not too heavy and good enough for volume work.
* seated chest press is already heavy at 200lbx5. machine maxed at 300lb but i'm no where near that anytime soon.
* will do 270-285-300 on the seated lat pulldown.
Title: Re: Kingfush
Post by: Kingfish on January 02, 2017, 11:30:13 am
wow kingfush still at it; lets see the standing dunk from free throwline some time!

wooot!!!

i prefer to stay healthy and yoked lately. still strong enough to have a decent SVJ as i'm maintaining a 2BW+ paused squat but not with the bodyfat levels that will get me dunking easily.

welcome back do something positive for 2017  :strong:
Title: Re: Kingfush
Post by: Kingfish on January 08, 2017, 01:15:31 pm
Jan 8-14 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  192-196lb

Sun Jan 8

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 150lb 5x2 sets | 175lb 5x2 sets 
machine lat pulldown 285lb 5x2 sets | 300lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* started the lat pulldowns at 285lbx5s and maxd the machine at 300lbx5s. form felt good and took video to make sure i'm getting full ROM. chest press top set at 175s because the damn thing is heavy already. upperbody pulling totally dominating my upperbody push but i'm not too worried about that. i prefer not to have good numbers on the push because i'll start to look like everybody else. decent push is alright. something like 225lbx5s multi sets.

300lbx5
http://www.youtube.com/watch?v=XfCHRowo5Ms

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 150lb 5x2 sets | 175lb 5x2 sets 
machine lat pulldown 285lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 7x45lb 5x1 sets
seated machine dips 105lb 10x2 sets | 135lb 10x2 sets

Mon Jan 9

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing overhead press 135lb 5x4 sets
machine lat pulldown 285lb 5x2 sets
machine seated dips 105lb 10x4 sets

* standing OHP felt good. still weaker in the left arm because thats just how it is. dips felt good on the machine. i have to use a dip station with non-fat handles. don't have one here at 24hr fitness so i'm stuck with the dip machine as backoff volumes. the handles make a lot of difference on the stress on my elbows.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x4 sets
standing one arm cable shoulder press 25lb 10x1 sets | 35lb 5x4 sets
machine seated dips 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x4 sets
 
Tue Jan 10

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing one arm cable shoulder press 30lb 5x2 sets | 40lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets

* corrected the weights i logged for the cable shoulder press. i was only lifting half what the machine shows - multi pulley thing. machine stacks out at 75lb.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 125lb 5x2 sets | 150lb 5x2 sets | 175lb 5x2 sets
seated latpulldown 255lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* getting consistent on the 385x5s and its getting easier now. doing them outside the power rack without pins. the squat cage in my gym has uneven floor.
* thought about doing the one arm cable shoulder press to build my upperbody push but it will eventually just turn into a struggle with the little stabilizer muscles as i get to heavier weights. will have to build volumes on the seated chest press until it starts to feel good.

Wed Jan 11

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* felt adapted already to the seated chest press and decided to do explosive reps now compared to controlled push. the reps look the same but i can use heavier weights because i will go all out on the initial push to throw the weight up and decay that speed on the concentric. i was controlling and muscling the weights when i'm learning and getting used to the movement. all reps are still paused. rows and calf raises are also paused.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets

* gym was packed. did not have the squat rack. could have pushed for a 4-5 paused reps on 405 if i had the safety pins for peace of mind. 3rd paused single was still smooth without any glitch. will increase my protein shake intake post workout to bulk up some more.

Thur Jan 12

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* modified my work schedule yesterday and was able to take a post mid-night nap. lifted this morning and felt strong already. bw196lb. been drinking 2 shots of protein shake post workout.
* chest press tired from 205x5s yesterday. will maintain this 4 sets of 135+185x5s  for maintenance and go heavier when i feel recovered.
* calf raises at 6 and 7 plates been consistent for months now but cannot do consistent 7x45s because of the crushing force in my lower quads from supporting the weight. i have more improvement to go on the standing smith calf raises but have to do this very carefully. so easy to burn out.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets

* back to back 405x3s. woot. this is good. will now go easy. i'm working full 13hr nights for the next few days.

Fri Jan 13

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x4 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Jan 14

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets | 6x45lb 5x1 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets 
seated lat pulldown machine 255lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Title: Re: Kingfush
Post by: adarqui on January 09, 2017, 01:47:51 am
Quote
upperbody pulling totally dominating my upperbody push but i'm not too worried about that. i prefer not to have good numbers on the push because i'll start to look like everybody else.

look like everybody else, meaning physique-wise?

you don't want that big chest puffing out?

if so, i guess I agree.. bigger back/traps/glutes/thighs looks more athletic. Adding in chest/arms/calves(mostly genetic) would make you look more like a BB'r.

if not, dno what you meant. lol.

(http://farm2.static.flickr.com/1106/1410872951_27bc2c3002.jpg)

i imagine if his chest got way bigger, he'd look more like a BB'r.
Title: Re: Kingfush
Post by: LBSS on January 09, 2017, 01:57:00 am
many chicks do not dig the huge pec look, in my experience. i was actually having this conversation with my special lady friend last night, looking at a pic of hugh laurie (dr. house) in which he's jacked and shirtless. and i said, if i gained like 10 pounds (or 20 considering i'm way lighter than i though i was) i think this is more or less what i'd look like. and she said, would you want your pecs to be that big, though?

implication clear: pecs not crucial. arms/shoulders and butt, more crucial.

ivan stoitsov's got it down.
Title: Re: Kingfush
Post by: adarqui on January 09, 2017, 02:03:53 am
many chicks do not dig the huge pec look, in my experience. i was actually having this conversation with my special lady friend last night, looking at a pic of hugh laurie (dr. house) in which he's jacked and shirtless. and i said, if i gained like 10 pounds (or 20 considering i'm way lighter than i though i was) i think this is more or less what i'd look like. and she said, would you want your pecs to be that big, though?

implication clear: pecs not crucial. arms/shoulders and butt, more crucial.

ivan stoitsov's got it down.

that moment you hear "Hugh Laurie" has a solid physique and find this in a search:

(http://148bcec7bb334341cd98-2fb779bd12ec72d4612275342f2c9187.r31.cf1.rackcdn.com/0086327f7fec58d8a5565f92612aaa62.jpg)

I think that's someone who looks like Hugh Laurie. If that's actually Dr. House then i'm shocked. I imagine you were referring to the other shirtless picture I saw, much more normal. lol.

I think at this point many women see the "big pec guy" with the chest popped out and pre-judge as "douche".
Title: Re: Kingfush
Post by: LBSS on January 09, 2017, 02:12:34 am
obvious photoshop is obvious can't find the one we were looking at now but i've seen a few over the years where he's pretty built.
Title: Re: Kingfush
Post by: Kingfish on January 09, 2017, 04:20:49 am

look like everybody else, meaning physique-wise?

you don't want that big chest puffing out?

if so, i guess I agree.. bigger back/traps/glutes/thighs looks more athletic. Adding in chest/arms/calves(mostly genetic) would make you look more like a BB'r.

if not, dno what you meant. lol.

yes. big chest puffing out is not my thing.  even though i'm doing these seated chest press, i do them narrow grip with unflared elbows for tricep and deltoid action.

Title: Re: Kingfush
Post by: Kingfish on January 15, 2017, 11:27:45 am
Jan 15-21 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  194-198lb

Sun Jan 15

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets | 205 5x2 sets 
machine lat pulldown one arm 105lb 5x4 sets | 120lb 5x2 sets | 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* the last rep of seated chest press at 205lb was very heavy. i'm consistent with my seated chest press for weeks now. ant delt and triceps are getting thicker. chest is alright. thought about going back to dips because my left elbow is 100% again. dips feel more comfortable than the seated chest press..but i'm not too happy with constant elbow tenderness.
* did the seated machine lat pulldowns with one arm at a time and it felt a lot better. 135lbx5s was not very heavy. i feel better with the ROM doing the pulling one arm at a time.
* calf raises were easier on the top ROM only from wearing a different shoe. i got some costco levis chuck taylor canvas shoes with thinner sole than my all-star chuck taylor skateboarding edition. the chucks are a lot more comfortable for long walks because of the nike soles. will use thinner canvas shoes for calf raises from now.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Mon Jan 16

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets | 205 5x2 sets 
machine lat pulldown one arm 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* resting machine lat pulldown. got sore from the last 135lb/150lb x5s. will go back to 150lbs later. very cold 38F morning.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* was about to do the 150lb 5x2 sets on the machine one arm pulldowns but decided to take it easy and do bw chins for volume. only planning to do 5-10 reps because i'm heavy right now ~ 198lb wet bw (24oz apple juice pre/peri workout). first 10 reps felt like i was 180lb and just went all the way to 20. grip is toast but the movement felt very easy. the machine lat pulldowns are working. its a more comfortable way to add weights to my vertical pulling. doesn't look as cool as 90lb weighted chins but it does the job and better because i'm doing them more consistently.
* i'm still on the IF 2x/day diet but added the apple juice or any fructose before and during workouts recently for more energy. 90-100g carb max per workout, and 2 shots of protein shakes post. thats my bulking. 
* 385x2 backoff was not hard. could have gone to 4 but i'm resting now. multiple 405s (4 singles a day for past few days) are tiring me.

Tue Jan 17

morning
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets
seated dip machine 105lb 5x2 sets
weighted situps 27.5lb 5x2 sets

* 27.5lb dumbells are the heaviest weight that i can palm comfortably behind the head. the 30lb are a  lot thicker. did the dip machine for some tricep work. can go up to 120-135lb on these as backoffs. i'm not strapped to anything and at 150lb, i begin to get pushed up.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x4 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets | 165lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 7x45lb 5x1 sets
weighted situps 25lb 5x4 sets

* gym was so packed and busy i was not able to find a 27.5lb db for my situps. squats maintaining at 385x2 backoff is getting me recovered. i was already strong again for 385x5 but will recover more. 385x3 and x2 2-set-backoffs for 5 total reps is good tonnage and wont burn me out. will start that tomorrow.
* still grinding on the seated chest press and it's starting to feel alright. i feel doms on the ant deltoid so its working as planned.
* will not do 7x45lb on the calf raise again. crushed my lower quads. felt good at that time so i did it.

Wed Jan 18

morning
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x4 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* getting ready for a very stormy week ahead here in SF.  focusing on building up volume in the upperbody push. 185 5x4 sets for now until i feel ready for 195lb. 205x5 is too heavy to do daily.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets

* was only planning of doing 385 x3,x2 but felt very strong this afternoon. will start the 3-night work week and will get weak so i might as well do 5 reps. skipped the calf raises because i ran out of time. took me longer to find parking at the basement because of the heavy rain.

Thur Jan 19

paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets

Fri Jan 20

paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* repeat of yesterday but have time to do the calves today.

Sat Jan 21

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* cut back from 135lb down to 120lb on the vertical pulling. i'm getting sore too much from heavy pulldowns.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets
standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x2 sets   
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

* starting to get some chest soreness from the pressing. will go back to shoulder vertical pushing. have to take it easy with the weight because it is very easy to use too much and burnout my obliques. did them today with staggered stance aligning the pushing side together. i used to do them with aligned feet placement but that burns the obliques supporting the off-centered weight.
* squats tired from the 3-day worknights.
Title: Re: Kingfush
Post by: Kingfish on January 22, 2017, 12:01:05 pm
Jan 22-28 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  194-198lb

Sun Jan 22

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x4 sets   
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

* no more machine chest press. doing shoulder landmines for upperbody push.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets
standing one arm cable shoulder press 40lb 5x4 sets | 50lb 5x1 sets

* landmine area busy with the afternoon crossfit peeps. did my vertical pushing using the lifefitness seated cable shoulder press but did them standing one arm at a time. the movement felt very close to the landmine but with a more consistent resistance from the weight stack.

Mon Jan 23

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Jan 24

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets
smith machine seated inclined press 135lb 5x4 sets | 185lb 5x1 sets
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
smith machine seated inclined press 135lb 5x4 sets | 185lb 5x2 sets
machine lat pulldown one arm 150lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* don't like the cable shoulder press because the cable is leaving marks on my arms. it's on the way during lifting a little. went back to the  high-incline smith machine press. works alright. don't like the hammerstrength seated press because it's lacking the bottom ROM that i always look for. i'm comfortable with the high-incline setup because my head is facing forward so i don't get dizzy.

Wed Jan 25

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x8 sets | 205lb 5x1 sets
machine lat pulldown one arm 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 7x45lb 5x1 sets

* did high volume of the inclined press just to make sure i'll be getting domd on the right muscles. calf raises was strong at 7x45lb but still crushed my lower quads supporting the weight.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
machine lat pulldown one arm 135lb skip
seated calf raises soleus 6x45lb 5x2 sets

* the inclined smith press is hitting the right muscles. soreness mostly in the upperchest/front delts. back to horizontal pulling also. those dialy 5x45lb really tire my romboids. i feel doms in the middle back up to the point of getting uncomfortable in the squat because of too much fatigue in there. the skiped days fixed it.

Thur Jan 26

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press skip
machine lat pulldown one arm skip
seated cable shoulder press 60lb 5x4 sets | 80lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* smith machine very busy tonight. will do my pushing tmrw morning. did not get enough daytime sleep. had a company sponsored event.  405x3 would be really tiring. the x2 was alright.

Fri Jan 27

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets | 205lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb skip

* ant delts getting thicker already from the smith pressing. i'm focusing on chest and head forward and pause at the bottom while the bar rests on my upperchest.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets | 205lb 5x2 sets
seated dip machine 90lb 10x1 sets | 20x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* did light seated dip machine for some tricep work. the smith shoulder pressing is not getting my tricep any serious action.  kept the backoff 405 to doubles. skipped all upperbody pulling this afternoon. my rhomboid tightness just comes back really quickly. might need more rest for my back.

Sat Jan 28

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 195lb 5x4 sets | 225lb 3x1 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

*  inclined pressing is doing well. i know how 225lb feels like now and it's not very heavy. i'm doing these using the adjustable bench at 2 clicks down from the backrest at perpendicular. my head and chest are facing front. just enough incline for a bar path thats out of the impingement point of the rotator cuffs.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  2x1 sets

* skipped everything else this afternoon. did the 2nd workout 5hrs after first at noon. morning workouts are ~ 5-6am ish. have to leave later and watch NBA at oracle. warriors vs clippers. we got this
Title: Re: Kingfush
Post by: Kingfish on January 29, 2017, 11:43:46 am
Jan 29 - Feb 4, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  194-198lb

Sun Jan 29

morning
paused full squats 315x3,x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 skip

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 195lb 5x2 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets | 135lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

* getting very consistent with backoff paused 405x2s. i'll try to up my protein calories a little again and see if i can get to 196-198lb without fattening up. i'm at 194-196lb for weeks now.

Mon Jan 30

morning
paused full squats 315x3,x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

* very strong and thick already this 44F cold morning. been eating a lot more eggs for protein/sodium.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* felt strong for a good 405x4 paused but wanted to pace myself a little more. skipping most upperbody pull and concentrating on getting more volumes of upperbody push.

Tue Jan 31

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 195lb 5x8 sets
seated machine dips 105lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* been skipping the upperbody vertical pull because i initially thought it was giving me lots of doms in the mid-upper back area. it is probably more due to the volumes of seated shoulder press. my back has to adapt being crushed into the bench. not painful, more annoying discomfort.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 205lb 5x4 sets
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets | 135lb 5x1 sets | 150lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* back to the machine lat pulldowns. 405x2 paused now repeatable even after more fatigue from yesterdays 405x3. a little more caloric surplus to up bw to 198-200lb. i'm 196lb dry.

Wed Feb 1

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x1 sets | 225lb 5x1 sets
seated machine dips 105lb 10x2 sets
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* feeling very thick already this morning. my diet is kicking in. did lots of boiled eggs in the past few days. sodium and protein overload. been taking apple juice also preworkout for more energy.
* 3-day worknight starts again tonight, 6pm-7am for the next 8 weeks for a job development rotation.will hit the gym a little early later. might go for another 405x3 if i can.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets skip

* 405x3 is getting easier and easier now. if i get my bw up without getting too fat, i might move up the top set to 435s. i thought i was doing 135lb on my machine lat pulldowns but it felt weird. i was not strong. realized at the end that i messed up switching the stack and used 150lb. ohwell.

Thur Feb 2

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x4 sets 
seated machine dips 105lb 10x2 sets skip
bw chins 20x1 sets
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* little tired from worknights but still managed a routine 405x2.

Fri Feb 3

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets 
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x2 sets

Sat Feb 4

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x4 sets | 215lb 5x2 sets 
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* shoulder pressing progressing well. will be doing 225x5s within this month if i do this right.  bw 196lb and holding
Title: Re: Kingfush
Post by: Kingfish on February 05, 2017, 11:09:28 am
Feb 5-11, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Feb 5

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 215lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* took 5 mins+ between 215lbx5 sets. first 4 paused reps were smooth and explosive, then the 5th turns into a crawl halfway up. as long as i'm not lifting my lowerback from the bench, i still consider it a good shoulder pressing rep.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 215lb 5x2 sets | 205lb 5x2 sets | 185lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets skip

* my shoulder pressing is tiring/crushing my mid back. i tried lighter horizontal rowing but it was still uncomfortable. did narrow neutral grip with very little resistance and it felt good. 2-3plates on the hammerstrength for recovery work should be alright. squats still tired from the work nights.


BW  196-198lb

Mon Feb 6

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb 5x4 sets | 3x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 215lb 5x1 sets | 210lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* did 2 and 3 plate narrow grip pulls to loosen up my back first before going heavy. it's taking a beating from the shoulder pressing. felt good after i did the volume warmups.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb 5x4 sets | 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skip
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 215lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* was planning on going 4 sets on the backoff 205x5s shoulder pressing but a lot of people are waiting on me. did 2 sets and will go higher volumes again tomorrow morning. been feeling better doing the neutral grips on my horizontal pulling.

Tue Feb 7

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
smith machine seated inclined press 165lb 5x1 sets | 185lb 5x1 sets | 215lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* doing very well on the smith shoulder pressing. i will take it easy once i get to repeatable 225lbx5 for multi sets

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x1 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
chins bw 20x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Wed Feb 8

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 195lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Thur Feb 9

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 195lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Fri Feb 10

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

* worknight 2 of 4. tired. shoulder pressing still good.

Sat Feb 11

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets
Title: Re: Kingfush
Post by: Kingfish on February 12, 2017, 09:26:51 pm
Feb 12-18, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Feb 12

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* slept 8:30am-2:30pm but still felt like crap. been a while since i worked 4 straight 13-hr nights. 385x2 was still alright. inclined press been consistent now with 225x5s. will go 234-245 after i feel thick enough for 4-8sets of 225x5s.


Mon Feb 13

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

* bw low again at 194-195lb. can't maintain 196-198lb if i dont force feed myself. im leaner but not feeling very thick.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 205lb 5x1 sets | 225lb 5x1 sets 
seated calf raises soleus 6x45lb 5x4 sets

Tue Feb 14

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets
smith machine seated shoulder press 135lb 5x2 sets | 185lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* bw still lean again at 194lb dry. felt strong this morning because i cheated by doing a carb spike with 50-75g apple juice carbs. will do it again because it made me stronger longer. i did very high volume in the smith. my inclined press is with the adj. bench 2-notches down from full vertical. i did the shoulder press with the back support of the adjustable bench all the way up. the bar is still at a slight incline going up and out because this smith is offset a little. this is perfect. no impingement points on the shoulders.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets |
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x2 sets

* the smith shoulder pressing feels good for more direct shoulder work without getting the upperchest involved a lot. i can get this to 205-225lb but just adjusting to the movement for a few workouts. will do this more than the inclined press.
* carb loaded before the squats even at 194lb bw. could power thru with 405x3 paused but don't want to tire too fast. got myself some good carbs from costco - kirkland apple, langers orange and packs of dates. woot.

Wed Feb 15

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x4 sets | 205lb 3x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x4 sets

* tried doing 205lbx5 on the seated smith machine shoulder press. i ran out of upperbody on the 4th rep. had to bail halfway up. would front squat the bar if i get stuck at the bottom. no worries.
* carb loaded again with 50-60g langers orange. work night starts again tonight wed-fri only for a short 3-day week. il go 405x2-3 if i feel strong enough later. 

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x4 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x4 sets skip

Thur Feb 16

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets

Fri Feb 17

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets

* same as yesterday. a little weaker today.

Sat Feb 18

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x4 sets | 195lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets


Title: Re: Kingfush
Post by: Kingfish on February 19, 2017, 01:25:19 pm
Feb 19-25, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  194-196lb

Sun Feb 19

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 185lb 5x4 sets | 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* slept a lot and recovered from the work week. shoulder feeling good with the overhead pressing using smith. will get to 225s in a couple of weeks. 205 is not very heavy.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets | 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

Mon Feb 20

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets skip

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Feb 21

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* bw climbing back up a little again to 196lb. been drinking more orange and apple juice.  shoulder press still solid. i start with 205lb but can't really add more because the 5th rep will be a crawl. these are paused reps too.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x4 sets

* bw 196-198lb bloated with so much water and carbs preworkout. not getting too fat so its alright. also eating dates because they are so good. will get another strong workout wed morning then its all downhill again for a 4-day work week.

Wed Feb 22

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* back to back 405x2s. so easy when i have my bw strong. come to think of it, i was doing 455x1s daily straight for months but at an orge 210-215lb. i want to build the count of my 455#186 but its just impossible without getting fat strong.
* shoulder pressing starts at 205lb because i can. 195lb after the 205 feels like 25lb lighter. lat machine feeling very good too. i have to rotate vertical and horizontal pulling so i dont burn out.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* bw 196-198lb for days again and the 405x2 was not cutting it this afternoon. did 3 paused reps and it was not even a struggle on the 3rd rep. the 4th would be a fight but id probably get it too.

Thur Feb 23

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x4 sets

* turns out i have to use a vacation day for wed night because i've accumulated max at 233hrs. did another thru morning workout and i was still strong. did not go 405x3 but was still able to use 405x2. was very cold low 40s this morning.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6X45lb+25lb 5x1 sets

Fri Feb 24

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* and there goes the work night fatigue again.

Sat Feb 25

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

* tired on shoulder pressing so im giving myself time off the 205lb. bw was maintained at 195-196lb even on a working night because i've been drinking more fruit juices. 405x2 on a 6.5hr sleep is good. also little tired from 8+hr of cleanroom aseptic processing at work.   
 
Title: Re: Kingfush
Post by: Kingfish on February 26, 2017, 10:45:50 pm
Feb 26 - Mar 4 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Feb 26

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets skip

* this recent temp drop here in SF to high 30s wrecked my sinus. felt extra crap because i had to wear cleanroom mask at work. did bare minimum this afternoon but with a 195lb+bw, the 405x1 was still routinely easy, even if my nose is clogged.

Mon Feb 27

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

* still feeling sick but had energy to do some decent volumes of upperbody pulling.
 
afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Feb 28

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets  skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets  skip
smith machine seated shoulder press 205lb 5x4 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* 3rd day of benadryl medication. feeling better but still not 100%. shoulder pressing got decent volume this morning.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets  skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets  skip
smith machine seated shoulder press 205lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* bw 195lb. having harder time eating because of the colds.

Wed Mar 1

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* lowerback feeling beat from all the shoulder pressing volumes. the 405 went up as normal but felt something not right during the walkback. my lowerback got jello. still put the 385 there but the unrack was not comfortable at all. skipped it.
* back down the weight to 195lb on shoulder pressing. will see if my back is still jello later. will get good sleep (benadryl KOs me quickly) and lift again in the afternoon before this 3-day worknight.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets  skip
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* skipped the shoulder press until my lowerback feels solid again.

Thur Mar 2

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets  skip
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets skip

* felt stronger today because of some extra calories but lowerback quickly tire after the 405x2. didn't even feel like putting 6x45lb plates on the calf machine to do my sets. skipped that too. upperbody pulling does not get me broken yet so go on with it.  everything else stops until i feel healthier.

Fri Mar 3

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets  skip
lat machine pulldown single arm 120lb 5x2 sets | 135lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets

* lowerback fatigue now almost gone. not too jello anymore but ran out of legs today and felt a little tired on the squats. i was standing most of the time last night at work so that did not help. 385x2 was a good weight for today. did not reinjure my lowerback.
* thinking of using a belt now whenever i do upperbody pushing to help with back fatigue.

Sat Mar 4

afternoon
Squats paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Push smith machine seated shoulder press 195lb 5x2 sets  skip
Vertical Push seated db shoulder press 45lb 5x1 sets | 55lb 5x1 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets | 135lb 5x1 sets | 150lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x4 sets

* lowerback is 100% now. it was broken for almost a week because of the heavy smith shoulder pressing volumes. took it easy with the vertical push doing db shoulder pressing. i fail my left hand first before i start to tense my back to bring the weight up. this might work so i dont get this jello lowerback again.
 
Title: Re: Kingfush
Post by: LBSS on February 27, 2017, 02:43:08 am
jesus that is a lot of vacation to accumulate.
Title: Re: Kingfush
Post by: Kingfish on February 27, 2017, 10:58:35 am
jesus that is a lot of vacation to accumulate.

thats 19 days off and i can combine that with the straight 6-weeks sabbatical vacation we get every 6 years on the job. i'm 2 years away from my 3rd sabbatical vacation. woot!
Title: Re: Kingfush
Post by: LBSS on February 27, 2017, 12:29:04 pm
i always forget you work daffy hours. for me 233 hours is 29 days of vacation (8 hour workday). still, not bad. and a six-week sabbatical sounds amazing. i had an unpaid one last year and it was amazing. imagine i'll take another whenever i leave here for good.

you've been with the same company since you were 19?

also, what are you gonna do on your forced day off?
Title: Re: Kingfush
Post by: seifullaah73 on February 27, 2017, 03:09:25 pm
obvious photoshop is obvious can't find the one we were looking at now but i've seen a few over the years where he's pretty built.

+1 agree it looks fake, i can see his face placed over someone else face.
Title: Re: Kingfush
Post by: Kingfish on February 27, 2017, 07:57:22 pm
i always forget you work daffy hours. for me 233 hours is 29 days of vacation (8 hour workday). still, not bad. and a six-week sabbatical sounds amazing. i had an unpaid one last year and it was amazing. imagine i'll take another whenever i leave here for good.

you've been with the same company since you were 19?

also, what are you gonna do on your forced day off?

12-hr workdays so a 7 day off is 2-week vacation already.

been working in the same biotech company since i was 21.  forced days off gives me another workout.  :headbang:
Title: Re: Kingfush
Post by: Kingfish on March 05, 2017, 11:51:23 am
Mar 5-11 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Mar 5

morning
Squats paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push smith machine seated shoulder press 195lb 5x2 sets  skip
Vertical Push seated db shoulder press 55lb 5x2 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb 5x4 sets

afternoon
Squats paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push standing bb shoulder press 135lb 5x2 sets | 155lb 5x1 sets
Vertical Push seated db shoulder press 55lb 5x1 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x2 sets

Mon Mar 6

morning
Squats paused full squats 315x3,(~1s)-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 135lb 5x1 sets | 185lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x2 sets

* ill build my shoulders with the combo of standing press and push press but will make sure to not go crazy on the volumes of these. my calves found another gear and did another 35lb on top of the 6 plates without any problems this morning. did them all paused and without hands on the support. will try 7 plates later if i still have it.

afternoon
Squats paused full squats 315x3,(~1s)-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets skip
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets | 7x45lb 5x1sets

* can do the 7x45lb plates on the seated calf raise but will stay with 6+35lb because the crushing pain in my quads are just too much. i was strong on the squats but decided to continue skipping the backoffs because these front squat to push press is CNS heavy. i'm feeling bouncy after a few singles of these. doing them 1 to 2 at a time with a few seconds reset. might need to do them singles like any high intensity plyo and focus on power.

Tue Mar 7

morning
Squats paused full squats 315-365-405
Squats+Shoulders paused full front squats to push press 185lb 2x1 sets | 205lb 2x1 sets 
Vertical Push standing bb shoulder press 135lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* my traps are starting to feel sore from the overhead pressing heavy negatives. this is not good. don't want to look like a trapbro. back squat form feeling more ironed out doing these front squats. don't need 3 singles of 315 to get going. 

afternoon
Squats paused full squats 315-365-405 +25lb
Squats+Shoulders paused full front squats to push press 185lb 2x1 sets | 205lb 2x1 sets skipped 
Vertical Push standing bb shoulder press 135lb 5x2 sets | 155lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x2 sets

* its not the heavy bb shoulder press negatives that wrecked my traps. i was avoiding choking myself with the bar on the FS and i overdid backing off my head. had to take some advil just to get sleeping this morning because the stiff neck feeling was very uncomfortable. NSAID worked. my 405 paused was very explosive. i could have 435x1 today but saved it when i eventually get my bw in the 198lb+ leanish. im still 195-196lb.

Wed Mar 8

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x4 sets | 155lb 5x1 sets
Squats+Shoulders paused full front squats to push press 135lb 5x1 sets | 185lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* daily warmup for the calves now at 6x45lb+25lb. neck stiffness still there a little so i had to skipped the push press to recover more. tonight starts the ugly 4-day work week. bw getting consistent at 196lb dry now. dates are very calorie dense and gets you good amounts of fiber too.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185-205-225lb  x1
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 setsskipped
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 setsskipped 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 setsskipped
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Thur Mar 9

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets
Horizontal Pull db bent over rows 100lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Fri Mar 10

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Mar 10

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets skipped
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Title: Re: Kingfush
Post by: ChrisM on March 07, 2017, 08:26:22 pm
Interesting to see you say you felt bouncy after FS... I feel exactly the same. Just...explosive. Have you thought about going after a big FS?
Title: Re: Kingfush
Post by: Kingfish on March 07, 2017, 11:35:07 pm
Interesting to see you say you felt bouncy after FS... I feel exactly the same. Just...explosive. Have you thought about going after a big FS?

im doing the front squats explosively to get the 205lb push press as quick as possible. most i did on FS is mid 300s. i don't like how my collarbones look dirty after days of front squatting.

Title: Re: Kingfush
Post by: ChrisM on March 08, 2017, 03:10:18 am
Gotcha. Yea mine look wrecked today lol
Title: Re: Kingfush
Post by: Kingfish on March 12, 2017, 10:13:15 pm
Mar 12-18 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Mar 12

afternoon
Squats paused full squats 315-315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb 5x2 sets | 45lb+25lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* left side stiff neck - still annoying after 3-4 days already. cannot do so many volumes of the heavy negatives of the push presses. weak today from the 4-day worknights but still feeling the extra strength from the consistent 196lb bw now. seated calf raises not regressing. will eat better later and catch up on sleep.

Mon Mar 13

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* slept for almost 8hrs tonight, and add to that the 7hr sunday morning.. i'm recovered. i'l take a nap again after this heavy breakfast. shoulder pressing with one arm landmines progressed to 2x45lb plates now. will routinely use 45lb+25lb or 35lb and will save the 2x45lb on very strong days.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Tue Mar 14

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x4 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* landmine shoulder pressing straight to 45lb+35lb on the bar for 4 sets of 5s. BW still at 196-198lb and holding for the last 1.5 weeks now. dates are just awesome for the extra calories. it cleans you up good too with all those fiber. i feel healthy eating them even with the candy like sweetness.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* very hot 70s afternoon. i was feeling good with the paused squat 405s for days now. could be at 425-435 now but hesitating because i don't have the safety pins. the squat cage on the gym closest to me has uneven floor. i have to squat outside.

Wed Mar 15

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* upperbody pulling getting tired. will take it easy on these. squats still feeling solid. 3-day worknight later. 

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* did the 315-365-405 squat routine without rest. took minutes and i'm done with that. too many waiting for the rack. 

Thur Mar 16

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* did the rows without straps. i feel better ROM if my hands are not fixed on the machine with the straps. had a morning workout because of a modified work schedule for afternoon meetings.

Fri Mar 17

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Mar 18

afternoon
Squats paused full squats 315-365-405 | 315x5 | 225x1 front squat
Vertical Push seated smith shoulder press 135lb 5x4 sets | 185lb 5x2 sets | 135lb 10x2 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* cannot do heavy weight consistently on the landmine shoulder pressing because my core takes a beating. i can feel my obliques fighting for balance. i don't like putting myself in this injury prone position. back to the more stable seated shoulder pressing on the smith but with more controlled reps by not going very heavy. i will only do the weight if the concentric does not turn to a crawl. thats when my spinal erectors get into the movement.
Title: Re: Kingfush
Post by: Kingfish on March 19, 2017, 09:57:01 am
Mar 19-25 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Mar 19

morning
Squats paused full squats 315-365-405 | 225x1 front squat
Vertical Push seated smith shoulder press 135lb 5x4 sets | 185lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Push seated one arm cable shoulder press 20lb-25lb-30lb-35lb-40lb 5x1 sets
Vertical Push seated machine shoulder press 70lb-80lb-90lb  5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets | 6x45lb+35lb 5x1 sets

* resting core from the heavy smith shoulder pressing. did volumes of light to light moderate on cable and machine.

Mon Mar 20

morning
Squats paused full squats 315-365-405 | 135 5x1 sets FS | 185lb 5x1 sets FS
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Pull bw chins 20x1 sets
Vertical Push seated machine shoulder press 90lb 10x1 sets | 130lb 5x1 sets | 150lb 5x1 sets
Vertical Push seated cable one arm shoulder press 30lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* did some light front squats to iron out form. i'm still 198lb for over 2 weeks now. after i get some good sleep again, i might go for a heavier top single on the squat.

afternoon
Squats paused full squats 315-365-405 | 135 5x1 sets FS
Vertical Pull bw chins 20x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x2 sets | 205lb 5x1 sets
Vertical Push seated machine shoulder press 110lb 5x1 sets | 130lb 5x1 sets | 150lb 5x1 sets
Vertical Push seated cable one arm shoulder press 30lb 5x1 sets | 40lb 5x1 sets 
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets  | 6x45lb+35lb 5x1 sets

Tue Mar 21

morning
Squats paused full squats 315-365-405
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x4 sets   
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x4 sets | 135lb 10x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* will be consistent with the smith machine for upperbody vertical pushing. i'm handling the most weight here and balancing is not an issue. will stay away from very heavy weights because i tire my core/back too much. 185lb is a good weight for now. 205lb x5 is also ok on strong days. 225lb is only solid on the first 2-3 reps. 4th and 5th are grinders.

afternoon
Squats paused full squats 315-365-405 | 135 5x1 sets FS
Vertical Pull bw chins 20x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x8 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Wed Mar 22

morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 80lb 5x1 sets   
Vertical Push seated smith machine shoulder press 185lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Calves seated calf raises soleus  | 6x45lb+35lb 5x1 sets

Thur Mar 23

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x6 sets
Vertical Push seated smith machine shoulder press 185lb 5x2 sets
Vertical Pull seated one arm lat pulldown 125lb 5x1 sets
Calves seated calf raises soleus  | 6x45lb+25lb 5x2 sets

* bw staying at 198lb ish. dates are a very good snacking food with some serious fiber. can still see 6-pack abs at this high 190s weight. this 315-365-405 routine is so easy when im bulked like this. even after the first night of work with lack of good sleep (i still got 6.5hr), i blasted thru the 3 singles of daily squat in less than 5 mins. took me longer to set up the weights.
* i need more control on my shoulder pressing intensity. the last 185llb 5x8 sets gave me a little back tightness that could easily give me downtime if i did more back to back days of shoulder press.  need to limit stress per workout but get more volumes by doing them more consistently.. like how i do my calves.

Fri Mar 24

afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing bb press 135lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Sat Mar 25

afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
Title: Re: Kingfush
Post by: Kingfish on March 26, 2017, 10:49:28 am
Mar 26 - April 1, 2017

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun Mar 26

morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* bw steady in the 198-200lb. took pic for comparison. i did not take any full body front pic at 210lb+ because im taking the pics for lean comparison. there is no lean at 210lb 5'10 natty. 
* i'm feeling very confident on a 425-435 daily max paused rep soon because the 405 is not cutting it anymore. my deltoids are starting to look thicker now.  :headbang:

200lb
(http://i14.photobucket.com/albums/a307/robertodimaano/315ab0d0-0cac-4352-8cc3-c499d313644e_zpsyzde8fhr.jpg)

184lb
(http://i14.photobucket.com/albums/a307/robertodimaano/1842ecc0-2376-48ef-bd2d-c7425ddd3d16_zpstymg16qb.jpg)

170lb - i did not take any full upperbody front pic. just pieces of abs, legs and arms with lots of veins.
(http://i14.photobucket.com/albums/a307/robertodimaano/045.jpg)

Mon Mar 27

morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 80lb 5x2 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* been favoring the one arm cable rows for horizontal pulling. the hammerstrength is also ok but i feel that the movements are about the same but i don't have to load 8 plates with the cables.

afternoon
Squats paused full squats 315-365-405 | 315 5x1 sets
Horizontal Pull standing one arm cable rows 80lb 5x1 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Tue Mar 28

morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* shoulder pressing made progress. could be doing another 10-15lb on top of the 2x45lb soon. chins with bwx20 is getting easier even at 200lb bw. broke the calf machine this morning. the leg support pin popped off and i made a scene when the plates slammed down. the moveable leg pad flew up. lol. woke me up. re racked and made sure locking pin is screwed all the way in.

afternooon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Wed Mar 29

morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets | 2x45lb+10lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Thur Mar 30

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 2x45lb+10lb on the one arm shoulder land mine is ok for the shoulders but too heavy at this time for my obliques. im going to tire something in my core very quickly if i go very heavy.

Fri Mar 31

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* keep the volume lower now on the shoulder pressing. i'm feeling tired on my core.


Sat April 1

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets | 100lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* skipped the shoulder pressing. lowerback tired also from long standing hours at work.
Title: Re: Kingfush
Post by: LBSS on March 27, 2017, 07:39:44 am
you are one hairless dude.
Title: Re: Kingfush
Post by: Kingfish on March 28, 2017, 11:15:27 am
you are one hairless dude.

no caveman facial hair genetics but no male pattern baldness makes up for it.  dad at mid 60s still has no bald spot.   :strong:
Title: Re: Kingfush
Post by: LBSS on March 28, 2017, 11:28:30 pm
my dad is bald af but i can grow a thick beard. win some, lose some.  ::)
Title: Re: Kingfush
Post by: Kingfish on April 02, 2017, 11:01:11 am
April 2-8, 2017

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun April 2

morning
Squats paused full squats 315-315-315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x2 sets
Vertical Push standing one arm landmine shoulder press 2x45lb 5x1 sets | seated neutral grip shoulder press hoist machine 6-8-10-12 resistance 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 jump squats | SVJ x12
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push seated neutral grip shoulder press hoist machine 6-8 resistance 5x1 sets each | 10-12 resistance 5x2 sets each
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did afternoon workout at another 24hr fitness gym because its  a very warm afternoon and my local gym ac sucks. other gym has bball court. got interested in jumping. did some light jump squats to warmup and all 12 of my SVJ were all above the rim with 2-hands wearing my chucks. thought above doing my rim pullups but at 200lb bw, i might get banned if i damage or break the rim.

Mon April 3

morning
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 sets jump squats | SVJ 8x1 sets
Horizontal Pull standing one arm cable rows 75lb 5x1 sets | 75lb 10x1 sets
Vertical Push seated neutral grip shoulder press hoist machine #8 Resistance 5x1 sets | #10 5x1 sets | #12 5x1 sets | #10 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* legs felt very explosive this morning from the SVJ carryover. did another round and was also jumping good. was able to get my wrist on top of the hanging digital clocks on stainless steel box at my 24hr fitness local gym.

afternoon
Squats paused full squats 315-315-315-365-405 | 95lb 5x1 sets jump squats | SVJ 6x1 sets
Horizontal Pull standing one arm cable rows 75lb 5x2 sets | hammerstrength iso row machine one arm neutral grip 4x45lb 5x2 sets | pronated grip 4x45lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push seated neutral grip shoulder press hoist machine #10 Resistance 5x1 sets | #12 5x1 sets | # 10 10x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* don't like how the cable rows are giving me doms on the traps. did more hammerstrength machine again.

Tue April 4

morning
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 sets jump squats | SVJ 6x1 sets
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | 3x45lb 10x1 sets | 2x45lb 10x2 sets | pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1sets
Vertical Push seated neutral grip shoulder press hoist machine #10 Resistance 5x1 sets | #12 5x1 sets | #14 5x1 sets | #10 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* bw 198lb. costco did not have dates lately. missed the extra calories from these candy like fruit.

afternoon
Squats paused full squats 315-315-315-365-405
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | 3x45lb 10x1 sets | 2x45lb 10x1 sets | pronated grip 5x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x1 sets | 155lb 5x1 sets | seated neutral grip shoulder press hoist machine #10 Resistance 10x1 sets
Vertical Pull  bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Wed April 5

morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x2 sets | 2x45lb 10x2 sets
Vertical Push standing overhead press 135lb 5x4 sets | 155lb 5x1 sets | seated neutral grip shoulder press hoist machine #8 Resistance 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* feeling very strong on the overhead pressing. kept the heavy set to a single 5x1 to not fatigue my back. did shoulder backoff using the hoist seated shoulder press machine.

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets  |  3x45lb 10x2 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Thur April 6

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Fri April 7

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* didn't have enough time this afternoon for the rows. raining bad and had to drive to work a little early. overhead pressing the 155lbx5 is a good routine daily. no back bending.

Sat April 8

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
Title: Re: Kingfush
Post by: Kingfish on April 09, 2017, 10:59:29 pm
April 9-15, 2017

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun April 9

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x1 sets | neutral grip 2x45lb 10x1 sets | 3x45lb 5x2 sets
Vertical Push standing overhead press 155lb 5x1 sets | 135lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets
Calves leg press calf raises gastrocs 3x45lb 10x1 sets | 4x45lb 10x2 sets

* seated calf raise machine leg form is worn out. quads felt very crushed without thick padding. switched to the leg press and did higher reps so i dont use very heavy weights. can add another 2-3 plates on this soon. just pacing myself with the movement again.

Mon April 10

morning
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | neutral grip 3x45lb 10x1 sets | 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* leg press for calf work busy this morning. back to seated machine. not as painful but till annoying with the worn out foam.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 345lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | neutral grip 3x45lb 5x1 sets | 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
Vertical Push standing overhead press 155lb 5x1 sets | 135lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

Tue April 11

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x4 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

afternoon
Squats paused full squats 365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable seated pulldown 100lb 5x4 sets
Calves seated calf raises soleus  6x45lb+35lb 5x1 sets

* had to work in with somebody on the squat rack. hes already topped at 365 so i just started from there. felt alright. the higher volumes of squat in the last few workouts thickened my hams. 365 cold did not feel awkward.
* i got tricked by a little 10lb plate hiding below the 45s on the calf machine. somebody left 2 plates and i just added on to that. i saw the hidden 10lb after i cleaned up. the calf raises did feel a little heavier.

Wed April 12

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 95lb 5x2 sets jump squats | SVJ x5
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x4 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 135lb 5x2 sets | 155lb 5x1 sets
Vertical Pull one arm cable pulldown 100lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

Thur April 13

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x2 sets | pronated grip 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* squat rack too busy. did the 3 singles without rest. finished in a few mins. legs still feeling strong from the higher volumes.

Fri April 14

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 345lb 5x1 sets
Vertical Push standing overhead press 135lb 5x1 sets | 165lb 3x1 sets
Vertical Pull one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Sat April 15

morning
Squats paused full squats 315-365-405 | 315lb 5x2 sets
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | pronated grip 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable pulldown 100lb 5x4 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 6x45lb+25lb 5x1 sets

* did a very rare back to back workout without a sleep cycle in between. i took a 1/2 day off work so i went home midnight-ish friday night. was not able to take a nap after laying in bed for 1hr+.  lifted again at 7am and was surprisingly strong.
* bw getting heavier at 200-202lb now. been juicing a lot lately. favorite mango-orange-apple. still doing the 2x/day meals fasted in between,.. not strict fasted now because of the juicing.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
Vertical Push standing overhead press 135lb 5x2 sets | 145lb 5x2 sets
Vertical Pull seated one arm lat pulldown machine 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* calves are stronger now to 7x45lb plates.   
Title: Re: Kingfush
Post by: Kingfish on April 16, 2017, 10:48:06 am
April 16-22, 2017

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-202lb

Sun April 16

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
Vertical Push standing overhead press 145lb 5x2 sets
Vertical Pull one arm lat pulldown cable 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets | 7x45lb 5x1 sets 

Mon April 17

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 205lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* stronger calves not a fluke. still consistent in getting 5s on 7x45lb plates with strict paused and no-arms form. i also get the last rep high enough to lock the machine into place. most times il use my hands to get the extra top ROM to put back the lever support.

afternoon
Squats paused full squats 315-365-405 | 315lb 10x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 205lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* will add 10 reps on back-off sets on some exercise and see if i get more mass this way without accumulating too much fatigue.

Tue April 18

morning
Squats paused full squats 315-365-405 | 315lb 5x2 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* will use 195lbx5 volumes on the smith inclined shoulder pressing next time. will only use a heavy set of 5s top set when i'm feeling very strong. its so easy to tire my lowerback when i overexert. i'm already doing all these paused rep with my feet elevated into a small plyo box.

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 195lb 5x2 sets
Vertical Pull one arm seated cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* 315x5s lately got my form solid for 405x3 paused this afternoon. the 3rd rep was not a crawl. could have done 1-2 more singles. enjoying this 202lb bw. everything is getting easier. i got heavier from 194 to 202lb in the last couple of months. slow bw increases to minimize getting too fat. there is no lean natty 205+lb 5'10 but il try anyway.

Wed April 19

morning
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x8 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* so strong already in the morning. another 405x3 after a 4-hr nap from the last workout. i get my longer sleep of 5.5-7hrs during daytime. work night starts tonight til sat night.

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x1 sets
Vertical Pull one arm cable lat pullldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

Thur April 20

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull seated hammer strength iso row 3x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x1 sets | 155lb 5x1 sets | 185lb 1x1 sets
Vertical Pull one arm cable lat pullldown machine 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* bw 202-204lb. been taking more protein shakes. 2-3 servings at meal time. prefer to do my shoulder pressing using the high-inclined smith machine but it was being used. did them standing and felt strong enough to try how 185lb feels like. i could do 2 but don't want to tire my back. the rep was from a pause without using any leg drive. it was not even a crawl.

Fri April 22

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push seated inclined smith press 185lb 5x2 sets | 195lb 5x2 sets | 205lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Sat April 23

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 145lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets


Title: Re: Kingfush
Post by: Kingfish on April 23, 2017, 11:45:14 pm
April 23-29, 2017

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW 202-204lb

Sun April 23

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push standing overhead press 145lb 5x2 sets | seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 405x3 paused already after a long 4-night work week.

Mon April 24

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 145lb 5x1 sets | seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | seated neutral grip cable rows 100lb 5x1 sets | 150lb 5x1 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* will get 405x3 again later. i'm feeling very solid at this 202-204lb bw.

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push seated smith machine inclined shoulder press 185lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 2x45lb 10x1 sets | 3x45lb 10x1 sets
Vertical Pull seated one arm cable lat  pulldown 100lb 5x1 sets | bw chins 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* calves should be back to 7x45lb again. i took it easy this afternoon. squats are consistent at 405x3s for days now. will go 435 tomorrow afternoon. left elbow feeling tired from all the pressing. had to stop the pullups at 10s so i don't beat it down some more.

Tue April 25

morning
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets | 205lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets | standing one arm cable upright rows 25lb 10x4 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* was planning on an easy 315x5 this workout and peak to 435x1 later. was already strong again and did another 405x3. added very light cable upright rows for my pulling because i need to add some side thickness to my delts.
* it would be so good if i still get the 435x1 later.

afternoon
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets | standing one arm cable upright rows 25lb 10x2 sets | 35lb 10x2 sets | 50lb 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* 435x1 paused was not max. i didn't glitch and grind. +10-15 more. this 202-204lb bw is working but i cannot continue eating more because i will eventually get fatter and fatter after 208lb+.  i remember again how i was able to single 455s daily for weeks. i was 210lb thick. it makes so much difference. 

Wed April 26

morning
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets | standing one arm cable upright rows 30-40-50-60-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* bw very consistent now at 202-204b.  435lbx1 paused again this morning. the cable upright rows are also feeling good. the 70lb did not feel moderate-heavy yet. still building the volumes as this movement is new to me.
* 3-day worknight wed-fri starts later.

afternoon
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Horizontal Pull standing one arm cable upright rows 50lb-60lb-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* did 435x1 paused twice today.

Thur April 27

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | standing one arm cable upright rows 50-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* included the 435x1 to my daily ramping now. will be very confident if i get the rep without spending too much effort on a sat or sun when i'm not getting as much sleep as i want.
* shoulder pressing on the smith on 1 set only because i had to be at work. i just pissed off my shoulders because the set felt very light and needed a 205x5 to feel satisfied on the pressing. will make up for it tmrw. limit the horizontal pulling in favor of the pressing.

Fri April 28

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Sat April 29

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets | 205lb 5x2 sets
Horizontal Pull standing one arm cable upright rows 70lb-90lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* shoulder pressing in the smith is close to 225lb now. next weight after 435 is 455. will need a few more weeks waiting for my bw to get to 206-208lb.
Title: Re: Kingfush
Post by: Kingfish on April 30, 2017, 10:31:16 am
April 30 - May 6, 2017

Full Squats - Paused - Maintenance
455 #188 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

April 25, 2017 - start of 435x1 top daily paused rep at 202-204lb

BW 204-206lb

May Week 1 of 5

Sun April 30

morning
Squats paused full squats 315-365-405-435#7 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets | 215lb 5x1 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* counting the 435x1 reps at this 202+lb bw. im not as strong because of the end of work week but was still able to get a paused 435x1 without crawling and grinding. the 405x1 rep is getting quicker. i know from the 186 singles of 455 i did before how to gauge my squat limit from the quickness of the 405. not there yet but im getting closer.
*  215x5 on the smith inclined pressing was alright. might tire too fast so limited that heavy set to 5x1

afternoon
Squats paused full squats 315-365-405-435#8 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets 
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 4x45lb 5x2 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* one new old guy at gym giving advice to random people trolled my shoulder pressing. said i would blow my shoulder joints eventually because i'm doing a full stretch at the bottom while im resting the bar on my paused reps. i said ok to avoid more trolling. looked at him and did another set of 195lbx5 the same way.. woot. good thing he was not there to see my squats.
* my left side delt got hiccups. muscle spasm that i cannot stop. im not dehydrated. getting annoying now. been pulsing for hours now.

Mon May 1

morning
Squats paused full squats 315-365-405-435#9 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets 
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull smith machine upright rows 95lb 5x2 sets | 115lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* theres a good chance i will pause rep back to 455 within the next few weeks before end of this month. took a day off from work on wed to get another back to back 3-day work week. helps a lot on sleep.

afternoon
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2sets | 205lb 5x4 sets 
Vertical Pull bw chins 10x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* one hot SF afternoon. high 70s. lifts felt good. shoulder pressing in the smith progressing close to 225lb. upright rows feel best using one arm cable.

Tue May 2

morning
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets 
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 4x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* will keep the 435x1 top paused single until i stabilize my weight in the 208-210lb. have all the 4 weeks of may to do it. i'm 204-206 right now.   

afternoon
Squats paused full squats 315-365-405-455#187 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets 
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 5x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* busy gym at 5:30pm suddenly got quiet and mother of god.. that guy got up after pausing 4 1/2 plates.   :headbang:
* bw still at 204lb but the 405 concentric is so quick already. did 455x1 paused again and it was not a grind. smooth concentric and it did not tire me. probably get it again  tomorrow. the 315x5 backoffs felt like an empty bar.  i'm back to nasty strong again.


Wed May 3

morning
Squats paused full squats 315-365-405-455#188 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets 
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | one arm cable rows 50lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 455x1 paused again with only a 2.5hr nap between the workouts. i usually only sleep 3-4hr max during the night and another 6.5-7.5hr during the day depending if its a work day or not. the 455 was heavier than yesterday and there was a slight crawl. not grind enough to not tray it again later. i did not break anything otherwise i would have skipped the 315x5.
* rewarded myself and bought porterhouse to bake at home for breakfast. its already a warm summer day. it would be really nice if i can recover strongly after i sleep later. i have a vacation from work today so i should be able to take in more fatigue for a wed afternoon lift.

afternoon
Squats paused full squats 315-365-405-455x0 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x2 sets | 165lb 5x4 sets 
Horizontal Pull one arm cable upright rows 60lb-80lb 5x4 sets | 100lb-120lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 405 was still very easy so i had to go for it. 3rd workout in a row to use the 455x1. got more than halfway up with good momentum but i underestimated my core fatigue from the volumes of shoulder press. my midback caved in the moment i slowed down a little. i was so close to getting the rep. i failed at the quarter squat height. very rare that i make it all the way up there only to collapse my back. i know that i failed at a higher point than usually because the damn thing made so much noise when i dropped it to the pins. stood up, removed plates, clean 135lb and set up the 315. the backoff set felt good. i just put too much fatigue on my torso stabilizing muscles.. but i did it anyway. 205lb 5x2 sets on the smith. cut down from the usual 4 sets.
* cable upright rows feeling better the more i do them. the machine i use tops out at 150lb (75lb effective).  i'm at 120lb now.  more room to grow.

Thur May 4

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb-100lb 5x2 sets each | one arm cable rows 40lb-50lb 5x2 sets | 60lb-70lb 5x1 sets
Horizontal Pull seated hammerstrength iso row neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* resting the squats. 405 felt good. good thing with having a higher top single - resting routine becomes a very quick session. no rest from 315-365. 3 mins to 405 and 315 right away. done. took me longer heating up (hand dryer) and putting my adistars.
* skipping the shoulder pressing this morning. might do 5x2 later if my back improves.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* resting. squats felt normal. back fatigue almost gone. left tricep / elbow tired now from all the pressing. left arm lat pulldown felt very heavy so i had to stop and do lighter weights for volume/recovery. something 25-50%max of working weight.

Fri May 5

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 3x45lb 5x4 sets | 2x45lb 5x8 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2sets

* still recovering from the heavy volumes of shoulder pressing. could have used 435x1 already but would be better to rest some more. skipped shoulder pressing. skipped lat pulldowns. rowing still solid.

Sat May 6

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets | 2x45lb 5x8 sets
Horizontal Pull one arm cable upright rows 80lb-100lb 5x2 set each
Horizontal Pull one arm cable rows 65lb-75lb 5x2 sets each
Vertical Push seated smith machine shoulder press 145lb 5x4 sets | 195lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2sets

* 1-2 days away from complete recovery of lowerback from the beatings of heavy volume shoulder pressing. did 195lb 5x2 sets today just to keep the movement going. i'm never broken from squats, rows and calves. shoulder pressing, dips and cable one arm vertical pulling gets me busted whenever i do too heavy+too frequently.   
Title: Re: Kingfush
Post by: LBSS on May 01, 2017, 05:29:57 am
lol @ trolling trolls.
Title: Re: Kingfush
Post by: Kingfish on May 07, 2017, 10:19:22 am
May 7-13, 2017

Full Squats - Paused - Maintenance
455 #189 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

April 25, 2017 - start of 435x1 top daily paused rep at 202-204lb

BW 204-206lb

May Week 2 of 5

Sun May 7

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x1 sets | 225lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
Abs weighted situps dumbell 15lb 5x2 sets

* kept most exercises to 5x2 sets to get good pace going without too much fatigue. was not expecting the shoulder pressing with 205lb to be easy so i went up to 225s. not a back breaking crawl. 215lbs would be perfect for 5x2 sets.
* cable rowing topped out at 75lb. i was doing 20 reppers with this same weight months ago. i can still do 20s but my joints get tender eventually. added weighted situps again. light weight tohelp my core recover faster. 435-455 again by mon-tue.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x2 sets | 215lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* so i won't do 5x4 sets on back to back workouts. i'm very strong this afternoon. had to do more volumes.
* just realized a while ago that my shoulder pressing on the smith with 225lb is heavier and has more ROM than the sunday warriors doing their 1/4 squats in the power rack next to me.  i like being 205lb heavy. woot!

Mon May 8

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets | 225lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* barely any tightness on my mid back. if the 405 flies up later, il go for 435 at least.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Vertical Push seated smith machine shoulder press 215lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x2 sets

* i don't know if the tightness in my back is from the 455s last tue-wed or from the 205-215-225lb shoulder pressing, or a combination of both. i blast thru the squat routine of 4 sets without any breaks. just the time it takes to add or remove the plates. my shoulder pressing and calve raises are improving.
* i split the shoulder pressing routine into 2 sets of 5x2 sets. did the first 2 sets then did my rowing. then came back to shoulder pressing again after much needed rest. been taking a lot more proteins. 200g just from the musclemilk light. sale at costco this month for 80c each.

Tue May 9

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable rows 75lb 5x1 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* did not feel completely recovered yesterday and this morning to attempt 405+. i could have gotten 435 already but if it turns to a crawl or another mid-back collapse, i will set myself back a lot more days. better be on the safe side.

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x1 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x2 sets

* 435x1 was not heavy. could do 455 again tmrw if nothing feels wrong. my left elbow is still not ready to do vertical pulling. tried doing bw chins and the ROM on the left is not good. something in there is still tender.

Wed May 10

morning
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright row 60lb 5x2 sets | 80lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x2 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* getting consistent on 7x45 plates on the seated calf raises. squats feeling solid again. 455 later but will also be happy with another 435 if i dont feel ready.

afternoon
Squats paused full squats 315-365-405-455#189 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x4 sets 
Horizontal Pull one arm cable upright row 60lb 5x4 sets
Vertical Push seated chest press machine 60lb 10x1 sets | 80lb-100lb-110lb-120lb 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* got a clean paused 455 without a crawl. BW staying at 204lb. resting the upperbody shoulder pressing because my lowerback is still fatigued. upperbody push doing the seated chest press works well as long as i don't use too much weight and start flexing my back.

Thur May 11

afternoon
Squats paused full squats 315-365-405 | 315lb 5x4 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x2 sets, 10x1 sets 
Vertical Push seated chest press machine 80lb 10x1 sets | 100lb-120lb-140lb 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* could have 435 but dont want to fatigue myself again with heavy weights while i recover from the work week schedule. did plenty of 315x5s instead. slowly adding x10 reps to my routine.

Fri May 12

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Push seated chest press machine 80lb 10x1 sets | 100lb-120lb-140lb 5x1 sets each | 100lb 10x1 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Sat May 13

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Pull one arm cable upright rows 80lb 10x2 sets | 100lb 5x2 sets
Horizontal Push seated chest press machine 100lb 10x2 set | 120lb-140lb 10x1 sets each | 160lb-180lb  5x1 sets  each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* back fully recovered now. il go 435x1 sunday morning. adding more horizontal pressing using the seated chest press machine. narrow grip, resistance at shoulder level for lots of shoulder and tricep action.

night
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Horizontal Pull one arm cable upright rows 80lb 10x2 sets
Horizontal Push seated chest press machine 100lb 10x1 set | 140lb-160lb-180lb  5x1 sets  each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* had to modify my sleep a little to watch warriors game at noon. il take another 4-5hr nap again and lift at 10-11am ish. 435 was not very heavy. not fast enough that i could have gotten 455. calves need more recovery to get to 7x45plates again. im getting very comfortable using the lifefitness machines. the chest press is awesome. i get the soreness in my delts. the stack goes to 300lb. i have time to grow. 220-240 in the next few weeks. 180 is not heavy.

Title: Re: Kingfush
Post by: Kingfish on May 12, 2017, 05:36:46 am
Very disciplined; discipline leads to accomplishments and success.

 :highfive:
Title: Re: Kingfush
Post by: Kingfish on May 14, 2017, 11:44:40 am
May 14-20, 2017

Full Squats - Paused - Maintenance
455 #193 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 204-206lb

May Week 3 of 5

Sun May 14

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 80lb 10x2 sets | 100lb 10x2 sets
Horizontal Pull seated machine rows 100lb 10x1 sets | 140lb 10x1 sets | 160lb-180lb-200lb 5x1 sets each
Horizontal Push seated chest press machine 100lb 10x2 set | 140lb-160lb-180lb-200lb 5x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405-435 | smith machine 135-225-315 5x2 sets each
Horizontal Pull seated machine rows 100-120-140-160-180 10x1 sets each
Horizontal Push seated chest press machine 160-180 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did backoff sets on smith machine for better recovery of core while still getting my quads,hams and glutes good volume. did them wearing chucks and 5lb plates. smith at 24hr gym has a slight incline. makes the motion feel very natural.
* woke up midday to watch warriors game. 1st q down 25. fukkit. back to sleep. popo is GOAT. watched highlights later. popo is GOAT. spurs leading with less than 2 mins to go with kawhi out. 40yr manu dunking on 6'7" kids.

Mon May 15

morning
Squats paused full squats 315-365-405-435 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated machine rows 140-160 10x1 sets each | seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press machine 140lb 10x2 set
Vertical Push smith machine shoulder press 135 10x2 sets | 185 5x2 sets
Vertical Pull seated lat machine pulldown 120 10x2 sets | 150 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 435x1 was heavier than usual this morning. the volumes of smith squats yesterday added some fatigue. did minimum of 315x5 to iron form and lift stronger later.
* got back to vertical pulling again. tenderized my left elbow weeks back most likely from the 100lb single arm cable pulldowns. will use lighter weights more and do 10 reps. 1-2 sets of heavy 5s to start.

afternoon
Squats paused full squats 315-365-405-455#190 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press machine 140lb 10x1 set
Vertical Push smith machine shoulder press 185 5x2 sets | 205 5x2 sets
Vertical Pull seated lat machine pulldown 120 10x2 sets | 150 10x2 sets | 180 5x1 sets |  205 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* i got the 405 up so explosively that it reminds me of the time i'm getting the 475 paused. the 455 was smooth without any glitch or grind. probably could have gotten a grinding 475 but i'm getting too old for that intensity.
* smith machine squats as backoffs works. will do more and see if i can turn the morning squats to smith only for more recovery. the multi 315x5s paused squats couple of days ago added some tightness to my lowerback. im sure i'm getting lazy and tired fully bending the knees and ankles on some reps and end up rounding the lowerback to get to full depth. i cant do that on the smith because the bar comes down and forward which forces me to get some good ankle dorsi flexion. will take smith squat video soon.

Tue May 16

morning
Squats paused full squats 315-365-405 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Push smith machine shoulder press 185 5x2 sets | 205lb 5x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* the 405 was not as easy as usual. 435 would have been a fight. skipped top set and did backoff 315 on the smith.  il get 435 later but would be really good if i get 455 again.

afternoon
Squats paused full squats 315-365-405-435 | smith machine 315 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press 120 10x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* my legs were already strong for 435+ but i feel some crushed fatigue in my lowerback. not the fatigue from a rounded lowerback from bad squat form. i fried my back doing volumes of smith shoulder pressing. again. skipped shoulder pressing today and tomorrow morning. il get my 455 wed afternoon.

Wed May 17

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 80-100 10x2 sets | 120-140 5x1 sets each
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Horizontal Push seated chest press 100 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
 
* skipped the 315x5 backoff on smith to make sure i get an easy 455 later.  not prepping for 475 because my BW is stuck now at 204lb. 208lb+ and il go for it. removed all vertical pushing. i do the chest press with narrow grip and handles lined up with my shoulders (low seat height). it should give plenty of action to my anterior delts and triceps without involving much pecs. will stay with this as long as i dont get DOMS on chest.
* my cable upright rows are improving. i did a good set of 5 using 140 (equivalent resistance to 70lb db). these are strict reps with full ROM. il start to lose the top ROM at 160+ unless i do some sort of rocking motion at the bottom. stack tops out at 200.
* was looking at previous journal logs and saw my Day-1 non-strict paused vid of 455x1 at 192-194lb bw on Feb 11, 2013. (page 75).

afternoon
Squats paused full squats 315-365-405-455#191 | smith machine 315-345 5x2 sets each
Horizontal Pull one arm cable upright rows 100-120 10x1 sets each | 140 5x1 sets 
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Pull seated lat machine pulldown 120-150 10x2 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
* if i feel tired trmw morning, il use the smith and stay 315-345 for recovery.

Thur May 18

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 100-120 5x2 sets each
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Horizontal Push low incline smith bench press 135-165 10x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* squats form felt solid this morning. not 455 strong but form ironed enough that the 435 did not tire me. another 455 later. did smith bench press with a little incline because i get dizzy when i lay flat. just enough so that blood does not rush into my head.
* i will do another volume sets of smith squats later.

afternoon
Squats paused full squats 315-365-405-455#192 | smith 315-345-365 5x1 sets each
Horizontal Pull one arm cable rows 100-120 10x1 sets each | 140-160 5x1 sets each
Vertical Pull seated lat machine pulldown 150-180 10x1 sets each | 195-205 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
Fri May 19

afternoon
Squats paused full squats 315-365-405-435 | smith 315 5x1 sets
Horizontal Pull one arm cable rows 100-120 10x2 sets each | 140-160-180-200 5x1 sets each
Vertical Pull seated lat machine pulldown 150-180-195-205 10x1 sets each | 225-240-265-280 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* tired from the first work night since friday last week. took vacation yesterday so thurs night was my first work day this week.

Sat May 20

morning
Squats paused full squats 315-365-405 | 315 5x1 sets
Horizontal Pull one arm cable rows 100-120 10x2 sets each
Vertical Push seated chest press machine 80-100-120-140 10x2 sets each
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | parallel grip 105-120-135-150 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got off work a little early and was able to take a good nap. could have done 435 again but prefer to get an easy 455 later so just saved it.

afternoon
Squats paused full squats 315-365-405-455#193
Horizontal Pull hammerstrength iso row pronated narrow 3x45lb 10x2 sets | pronated wide 3x45lb 10x2 sets
Vertical Push seated chest press machine 100-120-140-160 10x1 sets each | 180 5x1 sets
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets | seated leg press machine calf raises gastrocs 100-120-140-160-180-200-220 10x1 sets each

* focusing more now on front delts and triceps using the seated chest press. squats are routinely awesome now. if i get another nap after midnight, il lift light again sunday morning and go 455 in the afternoon.
Title: Re: Kingfush
Post by: Kingfish on May 21, 2017, 11:20:17 am
May 21-27, 2017

Full Squats - Paused - Maintenance
455 #197 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 204-206lb

May Week 4 of 5

Sun May 21

morning
Squats paused full squats 315-365-405 | smith 315 5x1 sets
Horizontal Pull hammer strength iso row pronated narrow 3x45 10x2 sets | pronated wide 3x45 10x2 sets
Horizontal Pull  one arm cable rows 100-120-140-160 10x1 sets each | one arm cable upright rows 100-120 10x1 sets each
Vertical Push seated chest press machine 100-120-140-160 10x1 sets each | 180 5x1 sets
Vertical Pull seated lat machine pulldown 150-180-195-205 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* feeling good already even after a workday. got a little nap and was able to do a morning workout. will get 455 again later.

afternoon
Squats paused full squats 315-365-405-455#194 | smith 315 5x1 sets
Horizontal Pull one arm hammer strength high row machine  80-100 10x2 sets each
Vertical Push seated chest press machine 140-160 10x2 sets each 
Vertical Pull bw chins 10x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
* got dates again from costco. my favorite bulking fruit.

Mon May 22

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 3x45lb 10x2 sets | 4x45lb 5x4 sets
Horizontal Pull one arm cable upright rows 100-120 10x2 sets each
Vertical Push seated chest press machine 160 10x2 sets 
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405-455#195 | 315 5x1 sets
Horizontal Pull hammer strength iso row pronated narrow 3x45lb 10x2 sets | 4x45lb 10x2 sets
Vertical Push seated chest press machine 160 10x2 sets  | 180-200 5x1 sets each
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | hammerstrength iso high row 1x45lb 10x2 sets | 1x45lb+25lb 10x2 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* still not confident to go back to smith shoulder pressing because i always find a way to tire my lowerback doing vertical pushing. i'm not getting chest DOMS from the seated chest pressing by using a low seat position and narrow pronated grip.

Tue May 23

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 10x1 sets
Vertical Push seated chest press machine 160 10x2 sets 
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | 225-240 5x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* bw still staying at 204-206lb but i have to force myself to finish 500g white rice a meal. i eat two full meals a day and fast in between. did a quick macro check and its 2 grilled chicken thigh from costco 500g, and 500g white rice a meal. did this because it makes the math simple. turns out to be 3700kcal, 280g carbs 40%, 240g protein 35% and 160g fat 25% total per day.  these calories dont include dates, mango juice, protein shakes and the occasional sodium bulking with dozens of boiled eggs. i drop the white rice to 250g a meal and its cutting time right away. drop it to 125g carbs a day and il be single digit BF.

afternoon
Squats paused full squats 315-365-405-455#196 
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push seated chest press machine 160 10x2 sets   
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* back to 5 reps on the one arm pulling. accumulation of 10 reps start to tire my core. 455x1 paused is routine now. 4th consecutive day since last saturday. did not do any backoffs. i want to stay fresh so i can do another 455 tmrw afternoon.

Wed May 24

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x8 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
 
* back to 5 reppers. 10 reps is too much fatigue for daily lifting. will work tonight til friday night for my short work week.

afternoon
Squats paused full squats 315-365-405-455#197
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Thur May 25

afternoon
Squats paused full squats 315-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x4 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Fri May 26

afternoon
Squats paused full squats 315-365-405 | 315 1x5 sets | 365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x4 sets
Vertical Push seated chest press machine 160 5x4 sets each 
Vertical Pull seated lat machine pulldown 225 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got good sleep for a work night and wondered why this 405 feels very unexplosive. will not get out of 435 with legs like this. had to redo the warmups and did more 315s. it worked and the 2nd 405 was a lot better. the 435 was still heavier than usual but nothing that will get me pinned.

Sat May 27

afternoon
Squats paused full squats 315s-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x1 sets | 4x45lb 5x8 sets
Vertical Push smith machine inclined shoulder press 135 5x8 sets 
Vertical Pull seated lat machine pulldown 225 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* took 6 singles of 315 this afternoon until it felt right. the 435 was heavy but still no back caving or grinding. the 8 set routine is not taking long because i'm doing them in clusters of 10. do a set of 5 then quick rest/reset followed by another 5. then il rest for 2-3mins.
Title: Re: Kingfush
Post by: Kingfish on May 21, 2017, 08:38:02 pm
Book any tickets to the NBA finals?

not that big of a fan to spend $500+ for nosebleed rows. prefer to watch games with commentaries and replays. oracle fans are one hell of a noisy crowd. been there. good experience.

Title: Re: Kingfush
Post by: Kingfish on May 28, 2017, 08:51:34 am
May 28 - Jun 3, 2017

Full Squats - Paused - Maintenance
455 #200 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 204-206lb

May Week 5 of 5

Sun May 28

morning
Squats paused full squats smith 315s-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 4x45lb 5x2 sets | 4x45lb+25lb 5x4 sets
Vertical Push smith machine inclined narrow bench press 135-185-225 5x2 sets each 
Vertical Pull seated lat machine pulldown 225 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did the morning squat routine on the smith to not tire the stabilizing muscles and get good quads and glute action. chest press on the smith feels very comfortable. i can get this to 245-275 before end of 2017 and 315 within a year. the 225 was not very heavy. feet also elevated to prevent lowerback tension. doing these chest pressing narror to minimize chest involvement and give the weight to the tris and ant delts.

afternoon
Squats paused full squats 315s-365-405-455#198
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x4 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x4 sets
Vertical Pull seated lat machine pulldown 225 5x2 sets

* skipped the calf machine because of too many peeps using it. did the 455 paused outside of the power rack. squat cage is busy. 455 was easy. might be able to do 4 singles until wed.

Mon May 29

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 50-60 5x2 sets each | 70 5x8 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x4 sets 
Vertical Pull seated lat machine pulldown 225 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* did not feel very strong on the 405. would get a 435 but it would feel near max. skipped it and will keep this routine for mornings. il 455 later. i hope the gym is not very busy on this holiday monday.

afternoon
Squats paused full squats 315s-365-405-455x0-435x1 | 365 1x10 sets | 315 1x5 sets
Horizontal Pull one arm standing cable rows 70 5x2 sets | 75 5x8 sets 
Vertical Push smith machine inclined tricep bench press 225 5x4 sets 
Vertical Pull bw chins 1x20 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* i was feeling normally strong on the 405 and would have done the 455 outside of the rack if i had too judging by the explosiveness of the 405. i messed up on the valsalva. i did not eat enough air. i knew i screwed it up because i just folded after i got out of the pause. luckly i was inside the cage with the pins set. did not even fight anything with my legs. reracked and did the 435 a few mins after. felt like total shit because i wasted a perfectly good afternoon - did so many singles of 365 to iron out form with 30-45sec resets. the reps after 5-6 felt 20-30lbs lighter.  the 315 singles felt like an empty bar.
* my tricep bench press is solid. started at 225 without a problem. i took it easy with the chins since i'm already taxing my elbows with heavy bench pressing. if it worked for the squats, i did it again - 20 singles with secs in between. last time i did this with the chins, i got calve tightness because of so many landings. smarter this time and step down to a plyo box.

Tue May 30

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 75 5x4 sets | 100 1x5 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x2 sets | 255 1x5 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* 365 single volume yesterday did not tire me. 435 strong this morning. good sleep and strong breakfast, i should be 455#199 later and another on wed for 200 before the 4-night wed-sat work week.
* 255 singles on the tricep bench was not very heavy. could get 265s but not at 275 yet.

afternoon
Squats paused full squats 315s-365-405-435x1
Horizontal Pull one arm standing cable rows 75 5x8 sets
Vertical Push smith machine inclined tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

*  was not happy with the explosiveness of the 405.  DOMs from the 365 singleshowed up. i got an easy 435 but would have been a grinder if i put 455. good thing that i took it easy. calf raises are strong again.
* i'm getting better DOMS on my mid back doing rows on cables. it does not look as cool as 5-6 plates on the hammerstrength machine but these 75-100lb cable resistance works the back muscles more.

Wed May 31

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 75 5x4 sets
Vertical Push smith machine inclined tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315s-365-405-455#199 | 365-385-405 1x5 sets each. 30 sec rests
Horizontal Pull hammerstrength iso row pronated grip 4x45lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push smith machine tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* squat plan worked. did volumes of singles. 405s were not very heavy. will go 435s next time i feel this strong.

Thur Jun 1

afternoon
Squats paused full squats 315s-365-405 | 385 1x5 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push BW dips 5x8 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Fri Jun 2

afternoon
Squats paused full squats 315s-365-405-455#200
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets
Vertical Push BW dips 5x4 sets | standing bb shoulder press 135 5x4 sets
Vertical PullBW chins 5x4 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got almost 7hr daytime sleep and felt very good. 455 was still heavy but not a back breaking grind. calves still tired and not 7 plate strong even after 2-days.

Sat Jun 3

afternoon
Squats paused full squats 315s-365-405-435x1 | 385 1x5 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x1 sets
Vertical Push BW dips 5x8 sets
Vertical PullBW chins 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Title: Re: Kingfush
Post by: Kingfish on May 28, 2017, 06:44:25 pm
Man, your Warriors are almost 3.5 to 1 favorites according to bookmakers.... but I have a feeling this one is going to be given to King James somehow....

if curry starts to have bad games while klay still remains missing in offense, then Cavs can keep this interesting. Lebron cannot bully his way to the paint. Zaza, McGoat, DWest, Durant.. warrior bigs are solid this year.
Title: Re: Kingfush
Post by: Kingfish on May 29, 2017, 09:40:42 pm
Man, your Warriors are almost 3.5 to 1 favorites according to bookmakers.... but I have a feeling this one is going to be given to King James somehow....

if curry starts to have bad games while klay still remains missing in offense, then Cavs can keep this interesting. Lebron cannot bully his way to the paint. Zaza, McGoat, DWest, Durant.. warrior bigs are solid this year.

Kyrie will slither his way around the bigs....

will work against most. not durant. too quick. too tall. godly wingspan.

did you see his double block?

http://www.youtube.com/watch?v=pVpgs2E9yBM
Title: Re: Kingfush
Post by: Kingfish on June 04, 2017, 10:35:40 am
Jun 4-10, 2017

Full Squats - Paused - Maintenance
455 #202 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 204-206lb

Jun Week 1 of 4

Sun Jun 4

morning
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x4 sets 
Vertical Pull seated cable lat pulldown neutral bar 120 5x4 sets

* had a quick break at work and decided to do some squats to see if i can be very strong later after a good breakfast and sleep.

afternoon
Squats paused full squats 315s-365-405-435x1
Vertical Push bw dips 5x8 sets 
Vertical Pull seated cable lat pulldown neutral bar 120-150 5x2 sets each | 180-195 5x1 sets each
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* form felt good for a sunday workout. not 455 strong but got an easy 435. skipped the single volumes for better recovery. also skipping the little compounds that tax my core. upperbody push now to dips and vertical pulling for now instead of rowing. i like how my back feels doing the pulldowns with the neutral bar attachment.
* will bring my dip belt soon.

Mon Jun 5

morning
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x8 sets 
Vertical Pull seated cable lat pulldown neutral bar 120-150 5x2 sets each  | seated lat pulldown machine 150-180 5x2 sets each | 225-255 5x1 sets each
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315s-365-405-435x1
Vertical Push bw dips 5x2 sets | weighted dips 45lb 5x8 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

* the lat pulldowns on the cable station was not a good idea. i was using my spinal erectors to get full bottom ROM and they end up feeling used. the 405 went up explosively fast like any other 455 day but i feel the DOMS on my erectors.  if i have a little form mistake and end up grinding 455, i might get in trouble. 435 was not a problem.
* have to stick to what works for me without tiring my core - hammerstrength rows, lat pulldown on machine (the resistance only goes up and down and no chance of me rocking it back and down), dips for upperbody push but with sensible intensity and volume otherwise i will get my left elbow soreness back quickly.

Tue Jun 6

morning
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x2 sets | weighted dips 45lb 5x4 sets 
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets | 4x45lb+35lb 5x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

* high volumes of rowing because i feel very strong on these right now. i could have been doing 5x8s with 5 plates but my left arm is 10lbs weaker.

afternoon
Squats paused full squats 315s-365-405-455#201 | 405 1x5 sets
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Vertical Pull lat pulldown machine 120-150-180-195-225-240 5x1 sets each
Horizontal Pull hammerstrength iso row 4x45lb+35lb 5x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* still felt a little fatigue on my lowerback but was not bad enough to make my squat form uneasy. 455 was not very heavy and added singles of 405 as backoff volume sets.

Wed Jun 7

morning
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Horizontal Pull hammerstrength iso row pronated 4x45lb+35lb 5x8 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

* no more fatigue on the lowerback. i'm just a little tired from the 405s yesterday. dips still doing well and not damaging my left elbow. might get to 90lb within weeks.

afternoon
Squats paused full squats 315s-365-405-455#202
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Horizontal Pull hammerstrength iso row pronated 4x45lb+35lb 5x8 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

Thur Jun 8

afternoon
Squats paused full squats 315s-365-405 | 405 1x5 sets
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Horizontal Pull hammerstrength iso row pronated standing double arm 3x45lb 5x8 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

Fri Jun 9

afternoon
Squats paused full squats 315s-365-405 | 405 1x5 sets
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Vertical Pull latpulldown machine 150-180-195-225 5x1 sets each
Horizontal Pull hammerstrength iso row pronated standing double arm 3x45lb 5x4 sets | 3x45lb+25lb 5x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

Sat Jun 10

afternoon
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Vertical Pull latpulldown machine 180-195-225 5x2 sets each
Horizontal Pull hammerstrength iso row pronated one arm 5x45lb 5x1 sets | 4x45lb 5x1 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* tired from the multi 405x1s. even my calves are weak.
Title: Re: Kingfush
Post by: FP on June 04, 2017, 01:12:55 pm
How do you squat 2x a day every day without having joint problems?? No rest days either, almost no other leg assistance work I don't understand
Title: Re: Kingfush
Post by: Kingfish on June 04, 2017, 05:28:07 pm
I remember u were at 445 and over 200 lbs, now 187 lbs and 475.... that is some solid progression....

475@lean 187 not going to happen without drugs. I'm hovering at 205ish for weeks now with routine 455x1 top singles.

How do you squat 2x a day every day without having joint problems?? No rest days either, almost no other leg assistance work I don't understand

2x/day on non-work days only(3-4 per week). i put up very little tonnage and i do paused reps. i can squat 315-365-405 singles for less than 5 mins and call it a workout. thats only the equivalent of 135lb x8 reps. theres no AAS in this routine.  :D

 
Title: Re: Kingfush
Post by: Kingfish on June 11, 2017, 09:24:28 am
Jun 11-17, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 206-208lb

Jun Week 2 of 4

Sun Jun 11

morning
Squats paused full squats 315s-365-405
Vertical Push standing one arm shoulder landmine press 1x45lb 5x2 sets | 1x45lb+25lb 5x4 sets | 1x45lb+35lb 5x2 sets 
Vertical Pull latpulldown machine 205 5x4 sets | 225-240 5x2 sets each
Horizontal Pull hammerstrength iso row pronated one arm 4x45lb 5x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* this dip machine at 24hr is not high enough for a normal guy and i have to bend my knees. i'm adding back tightness because of this. not enough to alter my squat form but makes me uneasy going for top heavy single when everything is not perfect. back to shoulder landmine pressing. the only thing this messes up is my obliques and it takes a lot of heavy grinding reps to even get there.

afternoon
Squats paused full squats 315s-365-405-455#203-405
Vertical Push standing one arm shoulder landmine press 1x45lb+25lb 5x2 sets | 2x45lb 5x2 sets 
Horizontal Pull hammerstrength iso row pronated one arm 3x45lb 5x2 sets |  4x45lb 5x2 sets

* skip the calf raises this afternoon for better recovery. 455 was alright. not a grind. thought about another 5 singles of 405 and changed my mind after the first. i'm still to close to the volumes from last week. need a few more days to freshen up.
* shoulder pressing feeling good with the landmine press. 

Mon Jun 12

morning
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x8 sets 
Vertical Pull latpulldown machine 205 5x2 sets | 225-240 5x1 sets each
Horizontal Pull hammerstrength iso row pronated one arm 3x45lb 5x2 sets | 4x45lb 5x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* i now know what i did wrong that got me this annoying lowerback issue. its not the dips. its not my squat form. as long as i keep my feet narrow, i always land in my calves and get to full depth without rounding my back. 
* i screwed up with the walk-outs. i did them the other day on the power rack and had to 4-5 step rack/unrack with each 405 single. something got beat inside my lowerback on the left lower side. my squats this morning where solid but i felt that one muscle inside there twitch a little when i was racking the weight back. i had to do mini steps so i don't get that muscle aggravated. those 10 405 singles last week was not a very good idea.

afternoon
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets 
Vertical Pull latpulldown machine 225-240 5x1 sets each
Horizontal Pull hammerstrength iso row pronated one arm 4x45lb 5x2 sets | 5x45lb 5x2 sets
Calves standing smith machine 315 5x2 sets | 405 5x4 sets

* little muscle in my left lowerback is shot. squats are easy. walkouts are horrible. will use the smith machine for a few workouts to help heal that little muscle - no wallkouts.

Tue Jun 13

morning
Squats smith paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets   
Vertical Pull latpulldown machine 225-240-255-270-285-300 5x1 sets each
Calves standing smith machine 405 5x4 sets

afternoon
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets | 30x1 sets
Horizontal Pull hammerstrength iso row pronated one arm 4x45lb 5x2 sets | 5x45lb 5x2 sets | 5x45lb+25lb 5x2 sets
Vertical Pull latpulldown machine 255-270 5x1 sets each
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* should have used the smith squat this afternoon.  there was no issue until i was about to rack the 405 back. damn that little muscle causing so much problem. i can't even massage it because it's inside - some little hip flexor or extensor.
* got a little dip happy with volumes. 30 was not even a grind. i was doing 40s everyday years ago.

Wed Jun 14

morning
Squats smith paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets  | one arm shoulder landmines 1x45lb 5x2 sets | 1x45lb+25lb 5x2 sets | 2x45lb 5x1 sets 
Horizontal Pull hammerstrength iso row 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

afternoon
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x1 sets | 20x1 sets  | 30x1 sets | one arm shoulder landmines 1x45lb 5x4 sets | 1x45lb+25lb 5x2 sets | 1x45lb 10x1 sets
Vertical Pull lat machine pulldown 255 5x4 sets | 150 10x2 sets

Thur Jun 15

afternoon
Squats paused full squats 315s
Vertical Push dips bw 5x4 sets | 20x4 sets
Vertical Pull seated lat pulldown machine 255lb 5x4 sets 
Horizontal Pull hammerstrength iso row 4x45lb 5x1 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

Fri Jun 16

afternoon
Squats Leg press machine 150x10s
Vertical Push dips bw 5x2 sets | 20x2 sets
Vertical Pull bw chins neutral grip wide 5x4 sets | 10x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

Sat Jun 17

afternoon
Squats smith 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x2 sets | 1x45lb+25lb 5x2 sets | 1x45lb+35lb 5x1 sets | 2x45lb 5x4 sets
Hozirontal Pull seated hammerstrength iso row 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1
Vertical Pull bw chins neutral grip wide 10x4 sets
Calves smith calf raise 135-225 10x1 sets each | 315-405 5x1 sets each
Title: Re: Kingfush
Post by: LBSS on June 11, 2017, 10:16:28 am
@FP: he failed to mention excellent autoregulation and a lot of patience.
Title: Re: Kingfush
Post by: Kingfish on June 18, 2017, 11:26:40 pm
Jun 18-24, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 206-208lb

Jun Week 3 of 4

Sun Jun 18

afternoon
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb+25lb 5x1 sets | 1x45lb 20x1 sets
Vertical Push bw dips 5x2 sets | 20x2 sets
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 2x45lb+25lb 20x1 sets | pronated wide 2x45lb+25lb 20x2 sets
Vertical Pull bw chins neutral grip wide 10x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* chins using the wide grip neutral bar feels really good. did the same on the rows and it was just as good. squats still broken because of that twitched little muscle in my left spinal erector area. no pain on squatting, just on the walkouts.

Mon Jun 19

morning
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb 20x4 sets
Vertical Push bw dips 20x1 sets
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 2x45lb+25lb 20x2 sets 
Vertical Pull bw chins neutral grip wide 10x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* left lower erector starting to feel much better. still a little bit of strain. will not go over 405 but if it still is not 100%, i won't go heavy at all.

afternoon
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb 20x2 sets
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb 20x2 sets 
Vertical Pull seated latpulldown machine 255 5x1 sets | 120lb 20x1 sets

Tue Jun 20

morning
Squats bw 10s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb+25lb 5x1 sets | 1x45lb 20x4 sets 
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb 20x2 sets 
Vertical Pull seated lat pulldown machine 120 20x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets | 3x45lb 10x2 sets
Abs bw situps 10x2 sets | weighted situps 15lb 5x4 sets

* back feeling very good now but decided to skip morning squats to give me more recovery from another set of 5-6hr daytime sleep. volumes of the other exercises using 50%RM x20s are working with my daily lifting routine.

afternoon
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb+25lb 5x1 sets | 1x45lb 20x2 sets 
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb 20x2 sets 
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets | 3x45lb 20x2 sets
Abs bw situps 20x2 sets | weighted situps 27.5lb 5x1 sets
Spinal Erectors back extension bw 10x2 sets

* still not completely glitch free on my lower right spinal erector. stopped at 315s. i'm very strong with it but would not be a good idea to go heavier and risk aggravating it to a more serious injury.

Wed Jun 21

morning
Squats 315s-365-405
Vertical Push bw dips 5x4 sets | 20x2 sets 
Vertical Pull seated lat pulldown machine 120 20x2 sets
Calves seated calf raise soleus 2x45lb,3x45lb 10x1 sets each | 4x45lb,5x45lb,6x45lb 5x1 sets each | 3x45lb,4x45lb 20x1 sets each
Abs bw situps 10x2 sets
Spinal Erectors back extension bw 5x1 sets

* squats felt good. still a little bit of soreness but not from the strained muscle anymore. the recovery back extensions yesterday got me some doms.

afternoon
Squats 315s-365-405
Vertical Push bw dips 5x4 sets | 20x4 sets 
Vertical Pull bw chins pronated 20x1 sets 

Thur Jun 22

afternoon
Squats 315s
Vertical Pull bw chins pronated 10x4 sets   
Vertical Push one arm shoulder landmine 1x45lb 5x2 sets, 20x2 sets | 1x45lb+25lb 5x1 sets 
Vertical Pull bw chins pronated 10x4 sets
Vertical Pull seated lat machine pulldown 120,135 20x1 sets each       
Calves seated calf raise soleus 3x45lb 10x1 sets |  4x45lb 20x2 sets each

Fri Jun 23

afternoon
Squats 315s
Vertical Pull bw chins pronated 10x4 sets   
Vertical Push one arm shoulder landmine 1x45lb 5x2 sets, 20x2 sets | 1x45lb+25lb 5x1 sets | 2x45lb 5x2 sets 
Vertical Pull seated lat machine pulldown 120,135,150 20x1 sets each   
Calves seated calf raise soleus 3x45lb 10x1 sets |  4x45lb 20x2 sets each

Sat Jun 24

afternoon
Squats 315s-365   
Vertical Push one arm shoulder landmine 1x45lb 5x2 sets, 20x2 sets | 1x45lb+15lb 20x1 sets 
Vertical Pull seated lat machine pulldown 120,135,150,165 20x1 sets each   
Calves seated calf raise soleus 3x45lb 20x1 sets |  4x45lb 20x4 sets each



Title: Re: Kingfush
Post by: Kingfish on June 25, 2017, 09:39:42 am
Jun 25 - July 1, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 206-208lb

Jun Week 4 of 4

Sun Jun 25

morning
Squats 225 5x4 sets
Vertical Push bw dips 5x4 sets, 20x1 sets   
Vertical Push overhead press 95lb 20x1 sets | 85lb 20x4 sets   
Vertical Pull seated lat machine pulldown 135 20x2 sets   
Horizontal Pull one arm db rows 50lb 20x4 sets
Calves seated calf raise soleus 3x45lb 20x1 sets | 4x45lb 20x2 sets

* lower right spinal erector now completely recovered. will go 405 later and start the building process again. these 20 reppers with ~50% top working weight is still working. i get to build the muscles while keeping fatigue low on the core because of the lighter weights used.  its tiring and mentally challenging at the start but i eventually found a way to get them done.
* another benefit of these lighter weights is the full range of motion no matter if its the 1st or 20th rep. still not bb style lifting because i still push explosively and rest long. i felt serious doms pain but it starting to feel tolerable now.

afternoon
Squats 315-365-405
Vertical Push bw dips 5x2 sets, 20x2 sets   
Vertical Push overhead press 85lb 20x3 sets   
Horizontal Pull one arm db rows 50lb 20x2 sets
Calves seated calf raise soleus 3x45lb 20x2 sets | 4x45lb 20x1 sets

* thought i can get a 4th set of 20s on the 85lb but the 3rd set was already very tiring. squats felt normal and strong. could get 455 but don't want to go too intense right away. maybe by tue or wed if all stays the same. 

Mon Jun 26

morning
Squats 315s
Vertical Push overhead press 85lb 20x4 sets | 95lb 20x1 sets   
Vertical Pull seated lat machine pulldown 135-150-165-180 20x1 sets each   
Horizontal Pull one arm db rows 50lb 20x1 sets
Calves seated calf raise soleus 3x45lb, 4x45lb 20x2 sets each

* feeling very much normal now. a bit more caloric excess the morning with these smoked bbq ribs from sundays food trip.
morning

Squats 315s-365-405 | 225 10x1 sets
Vertical Push overhead press 85lb 20x2 sets | 95lb 20x2 sets   
Vertical Pull seated lat machine pulldown 165 20x2 sets   
Horizontal Pull hammerstrength iso row double hand 2x45lb 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets

* will go with 225x20s on the backoff of the squats for volume work. stopped at 10 for now because i'm coming from a strained erector mini-injury.

Tue Jun 27

morning
Squats 315s-365-405 | 225 10x1 sets
Vertical Push overhead press 85lb 20x1 sets | 95lb 20x1 sets   
Vertical Push bw dips 5x2 sets | 20x2 sets
Vertical Pull seated lat machine pulldown 150-165 20x1 sets each   
Horizontal Pull hammerstrength iso row double hand 2x45lb 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets

* i'm leaning a bit from 206-208 down to 204ish. volumes are burning more calories.  will up the protein a bit more for caloric excess.

afternoon
Squats 315s-365-405
Vertical Push overhead press 85lb 20x1 sets | 95lb 20x1 sets   
Vertical Pull bw chins neutral bar 10x4 sets   
Calves seated calf raise soleus 5x45lb,6x45lb 5x1 sets each | 4x45lb 20x2 sets | 4x45lb+25lb 20x1 sets

* the 225x10 this morning did not work. i did not recover from it. felt stronger than the morning but not 455 strong.
 
Wed Jun 28

morning
Squats 315s-365-405
Vertical Push overhead press 95lb 20x4 sets   
Vertical Pull seated lat machine pulldown 135-150 20x1 sets each   
Horizontal Pull one arm standing cable rows 65lb 10x1 sets
Calves seated calf raise soleus 4x45lb 20x2 sets | 4x45lb+35lb 20x1 sets

* i like the standing cable rows over the bent over db rows because i get dizzy quickly when i'm not leveled. seems to get worst as i get older.  squats felt normal. i'm low on the BW so i have to catch up on calories again.

afternoon
Squats 315s-365-405
Vertical Push overhead press 95lb 20x1 sets | 105lb 20x2 sets   
Horizontal Pull one arm standing cable rows 55lb 20x1 sets | 60lb 20x2 sets
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+35lb 20x2 sets | 4x45lb+10lb 20x1 sets

Thur Jun 29

afternoon
Squats 315s-365-405
Vertical Pull bw chins neutral grip 10x4 sets
Vertical Pull seated lat machine pulldown 150-180 20x1 sets each   
Horizontal Pull hammer strength iso row single arm 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+10lb, 4x45lb+25lb 20x2 sets each

Fri Jun 30

afternoon
Squats 315s-365-405
Vertical Pull bw chins neutral grip 10x4 sets   
Calves seated calf raise soleus 4x45lb+10lb 20x2 sets

Sat Jun 1

afternoon
Squats 315s-365-405
Vertical Push standing overhead press 95lb 20x2 sets
Vertical Pull bw chins neutral grip 10x4 sets   
Calves seated calf raise soleus 4x45lb+15lb 20x2 sets
 
Title: Re: Kingfush
Post by: Kingfish on June 29, 2017, 10:44:43 pm
I couldn't find it in your journal, but have you tried PR'ing at 495 or 505???  :o or is that detrimental to your routine/goals?

no. i needed a 208-210lb BW to have enough leg thickness for the paused 475s.  i could go all strength and bulk for 495 but at 5'10, i will just get unhealthy fat to 15%+ to even have a chance with 5 plates.

i'm happy with 455x1 from time to time at my leanish low 200lb bw.



Title: Re: Kingfush
Post by: Kingfish on July 02, 2017, 10:00:16 pm
July 2-8, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 200-202lb

July Week 1 of 4

Sun July 2

afternoon
Squats 315s-365-405
Vertical Push standing one arm landmine press 1x45lb 20x1 sets
Vertical Push bw dips 5x2 sets | 20x2 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x2 sets
 
Mon July 3

morning
Squats 315s-365-405
Vertical Push seated one arm hammerstrength high-incline press 1x25lb 20x2 sets
Vertical Push bw dips 5x2 sets | 20x2 sets
Vertical Pull seated lat machine pulldown 135lb 20x1 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x1 sets

afternoon
Squats 315s-365-405
Vertical Push seated one arm hammerstrength high-incline press 1x25lb, 1x35lb 20x1 sets each
Vertical Push bw dips 20x1 sets
Vertical Pull seated lat machine pulldown 135lb 20x1 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x1 sets

Tue July 4

morning
Squats 315s-365-405
Vertical Push one arm db press press 35lb, 37.5lb 20x2 sets each
Vertical Push bw dips 20x1 sets
Vertical Pull seated lat machine pulldown 150lb 20x2 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x2 sets
 
* eating a little more again. so much grilled steak goodness.

afternoon
Squats 315s-365-405 | 225-275 10x2 sets each
Vertical Push one arm db press press 35lb 20x1 sets
Vertical Push bw dips 20x1 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x1 sets

Wed July 5

morning
Squats 315s-365-405
Vertical Push one arm db press press 35lb 20x1 sets each
Vertical Push bw dips 20x2 sets
Vertical Pull seated lat machine pulldown 150lb 20x1 sets
Vertical Pull standing one arm cable rows 10-15 20x1 sets each
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x2 sets

* legs not as explosive on the 405 because of the volumes yesterday but nothing to worry about.

afternoon
Squats 315s-365-405
Vertical Push one arm db press press 35, 37.5, 40 20x1 sets each
Vertical Push bw dips 20x1 sets
Vertical Pull seated lat machine pulldown 150-165 20x1 sets each
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb, 4x45lb+25lb 20x1 sets each

Thur July 6

afternoon
Squats 315s-365-405
Vertical Push one arm db press press 40lb 20x1 sets each
Vertical Push bw dips 30x1 sets
Vertical Pull seated lat machine pulldown 165lb 20x1 sets
Vertical Pull standing one arm cable rows 10-12.5-15 20x1 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets

Fri July 7

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x5 sets
Vertical Pull standing one arm cable rows 10-12.5-15 20x2 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets

Sat July 8

morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Push standing overhead press 95lb 20x1 sets
Vertical Pull standing one arm cable rows 10-12.5-15 20x2 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable rows 10-12.5-15 20x2 sets each
Vertical Pull lat machine pulldown 165 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x3 sets each
Calves seated calf raise soleus 4x45lb+25lb, 4x45lb+35lb 20x1 sets each

Title: Re: Kingfush
Post by: Kingfish on July 09, 2017, 05:15:07 am
Do you take MSM or any other type of knee/joint supp?  Cause both our squat stance has our knees a bit in front of the toes and narrower stance.  I get some soreness/tingling at the top of my knee cap sometimes, esp when I run out of joint supps.

When I trained with a stance that is more narrow than shoulders is when my knee aches more....

i had used some MSM joint supplement from costco but was more for prevention. if your knees get tender, lower the intensity while you rest and recover. go back at it when you get pain free.

very quick rebounds at the hole puts the load to the connective tissues. eventually somethings going to get tired.

Title: Re: Kingfush
Post by: Kingfish on July 09, 2017, 10:01:59 am
July 9-15, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 200-202lb

July Week 2 of 4

Sun July 9

morning
Squats 315s
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x2 sets each
Vertical Pull standing one arm cable front raise 5-7.5-10 20x2 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set

* resting squats this morning. did lots of walking yesterday afternoon to get some good sun. also did isolation training for front shoulders. cannot tire my back doing shoulder pressing so decided to just go light and volumes on front cable raise.

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x2 sets each
Vertical Pull standing one arm cable front raise 5-7.5-10 20x2 sets each
Vertical Pull lat machine pulldown 165 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set

Mon July 10

morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x1 sets each
Vertical Pull standing one arm cable front raise 7.5-10 20x1 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x2 set

* still staying lean at 200-202lb. not even close to getting a 455 paused when i don't feel thick.  shoulders and arms looking yoked but thats about it. lean and weakish. i might be able to pull off a lean 205-207 but that means i have to go caloric excess and cardio up to not pile on the BF%.  might give it a try when i get tired of topping off again at 405.

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-17.5-20-22.5 20x1 sets each
Vertical Pull standing one arm cable front raise 10-12.5 20x2 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb, 4x45lb+35lb 20x1 set each

Tue July 11

morning
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-20-25 20x1 sets each
Vertical Pull standing one arm cable front raise 10-15 20x1 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb, 2x45lb+35lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+35lb, 5x45lb 20x1 set each

* my calves are very strong lately. 5x45lb x20 reps with full ROM. no hands on the machine. can't maintain this daily but good to know that i progressed well doing sets of 20s.

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-20-25-30 20x1 sets each
Vertical Pull standing one arm cable front raise 10-12.5 20x1 sets each
Vertical Pull bw chins neutral 10x4 sets
Calves seated calf raise soleus 5x45lb 20x1 set

Wed July 12

morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Vertical Pull seated one arm cable front raise 7.5-10 20x1 sets each
Vertical Pull bw chins neutral 10x2 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x2 sets | 2x45lb+35lb 20x1 sets
Calves seated calf raise soleus 5x45lb 20x1 set each

* 20 reps of cable front raises are taking a lot of time. i cannot do uncontrolled reps because i might wreck my shoulders. i do not get any core crushing fatigue from it so i cant complain.

afternoon
Squats 315s-365-405 | 225 20x1 sets
Vertical Push standing one arm landmine press 1x45lb 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Vertical Pull standing one arm cable lateral rows 10-15 20x2 sets each
Vertical Pull one arm cable rows 35-40 20x2 sets each
Vertical Pull seated lat machine pulldown 120-150 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 set each

Thur July 13

morning
Squats 315s-365-405 |  225 20x1 sets
Vertical Push bw dips 20x1 sets
Vertical Pull cable upright rows 25-30 20x1 sets each
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x1 sets
Horizontal Pull cable rows one arm 25-30 20x2 sets each
Calves seated calf raise soleus 5x45lb 20x1 set each

* took a 1 day vac from work. lifted this morning. legs feel very coordinated from the 225x20 yesterday. did it again. not a problem.
* i'm starting to feel more comfortable using the onion grip on the cable row machine for my pulling movements. i can feel better back contractions and ROM if my pull holding on to that little bulb onion looking thing. feels like all the pulling effort can be focused on one little object.

afternoon
Squats 315s-365-405 |  225 20x1 sets
Vertical Pull cable upright rows 25-30 20x1 sets each
Horizontal Pull cable rows one arm 25-30 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each

Fri July 14

afternoon
Squats 315s-365-405 |  225 20x1 sets
Vertical Pull cable upright rows 25 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each

Sat July 15

afternoon
Squats 315s-365s
Vertical Pull cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm cable rows 25-30 20x2 sets each | 40 20x1 sets
 Calves seated calf raise soleus 4x45lb+25lb 20x1 set each
Title: Re: Kingfush
Post by: Kingfish on July 09, 2017, 10:22:13 pm
^ pause works but it is very draining and will burn you out fast if you dont pace yourself well.
Title: Re: Kingfush
Post by: Kingfish on July 15, 2017, 10:09:03 pm
^ only one smith machine at 24hr gym. also prefer not to get that core crushing fatigue on other exercises.
Title: Re: Kingfush
Post by: Kingfish on July 17, 2017, 12:01:56 am
July 16-22, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 200-202lb

July Week 3 of 4

Sun July 16

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm seated cable rows 20-30 20x4 sets each
Calves seated calf raise soleus 4x45lb+25lb 10x2 sets

* legs recovered from the 225x20s. got 405 without overexerting. skipped it yesterday because the 365 was a lot slower than usual. burned out on the seated calf raises. will ease off intensity to recover better. will use 4x45 20x1 set next time so i keep up with my volume routine.

Mon July 17

morning
Squats 315s-365-405
Vertical Push one arm shoulder landmine press 1x35lb 20x2 sets
Vertical Pull standing one arm cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm seated cable rows mid pull 25-30-40-50 20x2 sets each | high pull 25-30-40-50 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Cardio walking 15 mins. 15 min/mile pace

* celebrated my bday last week and i'm now leaving mid thirties. starting to log my walking cardio. been doing them consistently for weeks now but all were outdoors to get some tan while summer is still here. did the walking today at the gym post workout. maintained 90-100bpm.
* i camped this morning on the seated lifefitness row machine. felt really good on the full ROM.

afternoon
Squats 315s-365-405
Vertical Push smith machine tricep bench 95lb 20x2 sets | 115lb 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows mid high pull 40 20x2 sets
Calves seated calf raise soleus 4x45lb 20x1 sets
Cardio walking 1 miles - 15 mins |  0.5 miles @ 4 mph, 0.5 miles @5 mph

* the idea is to caloric surplus to get my bw to the 205-208lb but with as little fat gain as possible - by doing fasted cardio-walking post workout. i will be finding a good intensity that does not interfere with my squats. this afternoons 405 was alright.
* i will soon add the vertical pulling again. i tire my left elbow doing a combo  of volume dips and those bw neutral chins. i should limit my bw chins to 2 sets of 10s. 40s break me.
* 455x1 without a gut is my goal for the the next few months. will slowly add backoff volumes again. 2 sets of 10 might work better. the 225x20s only lasted 4 consecutive workouts. recovery got beat. 225-255 10x2 sets plan.

Tue July 18

morning
Squats 315s-365-405
Vertical Push smith machine inclined tricep bench 95-115-135 20x1 sets each
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows high pull 40 20x4 sets | 50 20x1 sets
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 20x1 sets
Cardio walking 1 mile | 15mins  -  5mph for 12 mins, 2 min cooldown at 4 mph, 1 min cooldown at 3 mph.

* squats felt stronger this morning. bw down to 198lb because of all the sweating from the walk. i could be out of cardio shape but i was already in the 140s bpm on my 5mph walking pace.

afternoon
Squats 315s-365-405 | 225 10x2 sets | 245 10x1 sets
Vertical Push smith machine inclined tricep bench 135 20x2 sets
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows high pull 40-50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 10x2 sets

* skipped the cardiowalk. i'm dropping weight too fast. squats felt very strong this afternoon. really enjoying doing this single arm high pull rows. movement is like the cable face pull but with one arm and a resistance line that is spot on. actual weight on the machine is double because of the pulley system so i'm logging the effective resistance. machine full stack at 200 (100 actual lbs). i'm at 120 so got all the weight i need to grow. tested the 180-190 and it was not too heavy for sets of 5.

Wed July 19

morning
Squats 315s-365-405 | 225 10x1 sets
Vertical Push bw dips 5x1 sets | 20x1 sets 
Vertical Pull standing one arm cable upright rows 25 20x1 sets 
Horizontal Pull one arm seated cable rows high pull 40-50 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x3 sets
Cardio walking 1 mile | 4mph pace. 120-130 bmp

* feel some form of lower front calf tightness so took it easy with the cardiowalk. 4mph pace is alright. intensity goes up quickly at 5mph. i'm still walking on chucks so nothing really too extreme.
* tracking beats per minute to see progress.

morning
Squats 315s-365-405
Vertical Pull standing one arm cable upright rows 25 20x1 sets 
Horizontal Pull one arm seated cable rows mid pull 40-50-60 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets

Thur July 20

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets 
Vertical Pull standing one arm cable upright rows 25 20x1 sets 
Horizontal Pull one arm seated cable rows high pull 45-50 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x3 sets

Fri July 21

afternoon
Squats 315s-365-405 | 225 10x1 sets
Vertical Push seated smith machine shoulder press 95-115 20x2 sets each
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 45-50-60 20x1 sets each | 50 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets

Sat July 22

afternoon
Squats 315s-365-405
Vertical Push standing overhead press 95lb 20x1 sets
Vertical Pull seated lat machine pulldown 120-150 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50 20x2 sets | 60 20x1 sets  | 70-80 10x1 sets each | 50 20x1 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardio walking 15 mins-1.2 mile | 1mile @ 5mph | 2x 0.1mile@4mph for warmup and cooldown

 
Title: Re: Kingfush
Post by: Kingfish on July 23, 2017, 10:50:08 am
July 23-29, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 198-200lb

July Week 4 of 4

Sun July 23

morning
Squats 315s-365-405
Vertical Push seated smith machine shoulder press 95-115 20x1 sets each | seated lifefitness shoulder press machine 50-60 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50-60 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets

* shoulder press machine but seated facing the back rest. feels a lot more natural ROM. will use this for my daily 20s of vertical pressing when available. neutral grip. 

(https://www.lifefitness.com/sites/g/files/dtv111/f/styles/flexslider_main_image_rotator__500_x_500_/public/life-fitness/commercial/strength/optima-series/OptimaSeries-Shoulder-Press-L.jpg?itok=WeGu0rGG)

got down to 200 from my cardio walking

(http://i.imgur.com/TttYuko.jpg?2)

(http://i.imgur.com/QBLw72Z.jpg?1)

afternoon
Squats 315s-365-405 | 225 10x1 sets
Vertical Push seated shoulder press machine 70-80-90 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 60-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets | 4x45lb+25lb 20x1 sets
CardioWalk 15min - 1.2 miles | 0.1 mile at 4mph x2 warmup+cooldown. 1mile at 5 mph.

* calves are strong again after i burned them out. really liking my new vertical push favorite. 90lb is too heavy at this time. got all 20 reps but not sustainable for my daily lifting.

Mon July 24

morning
Squats 315s-365-405
Vertical Push seated lifefitness shoulder press machine 60 20x1 sets | 70 20X2 sets | cybex machine seated shoulder press 70-60 20x1 sets each 
Vertical Pull seated lat machine pulldown 120 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 15min 1.2 miles | 1 mile at 4mph @5%. 0.1 mile x2 warmup and cooldown.

* the cybex shoulder press machine is somewhat similar to the lifefitness but the neutral handles go up and toward the center at the top. feel more shoulder with this movement.
* played around with the precor treadmill incline features. goes max 15%. feels like a stairclimber at this grade. 5% hits the spot. more comfortable than flat because of less impact. got my HR to high 130s even at a chill 4mph pace.

afternoon
Squats 315s-365-405
Vertical Push cybex machine seated shoulder press 70-80 20x1 sets each | 70 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets | 30 20x2 sets 
Horizontal Pull one arm seated cable rows mid pull 50-60 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 15min 1.2 miles | 1 mile at 4mph @5%. 0.1 mile x2 warmup and cooldown.
 
Tue July 25

morning
Squats 315s-365-405 | 225 10x1 sets | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 70-80 20x1 sets each | 75 20x2 sets   
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50-60-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @5% | 4mph 0% 0.2 mile x2 warmup and cooldown.

* morning squats felt unusually strong so added some tonnage. the cybex shoulder press is spot on for anterior delts. like arms doing jumping jacks.

since my photobucket account is not linking anything anymore unless i pay an upgrade, i'm using imgur and doing some practice. here's my post workout meal. pretty much the same thing twice a day all the time.

(http://i.imgur.com/szsqodv.jpg?1)

afternoon
Squats 315s-365-405 | 315 5x4 sets
Vertical Push cybex machine seated shoulder press 75-80 20x2 sets each   
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 10x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @5% | 4mph 0% 0.2 mile x2 warmup and cooldown.

* legs feel very thick this afternoon. the inclined walking is doing something good. did 315x5s comfortably. no valsalva. i thought my calves were strong so added the 25lb. first few reps were solid but started to tire fast. decided to break the set to 10s. rested a few seconds and got the other 10 without too much effort. a straight set to 20 will burn me out again.

Wed July 26

morning
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 75-80 20x2 sets each   
Vertical Pull one arm cable upright rows 25 20x1 sets
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @4% | 4mph 0% 0.2 mile x2 warmup and cooldown.

* backed off a little on the cardio and dropped the incline from 5 to 4%. HR stayed below 140 bpm. squats still going strong even at a very lean high 190s BW.

afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 75 20x1 sets | 80 20x3 sets
Vertical Pull one arm cable upright rows 25 20x1 sets | 30 20x2 sets
Vertical Pull seated lat machine pulldown 120 20x1 sets 
Calves seated calf raise soleus 4x45lb 20x2 sets

Thur July 27

afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 80-90 20x1 sets each
Horizontal Pull one arm cable rows mid pull 50-60 20x1 sets each
Vertical Pull one arm cable upright rows 25-30 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets

Fri July 28

afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 80 20x1 sets | 90 20x2 sets
Vertical Pull one arm cable upright rows 25-30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135-150 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets

Sat July 29

afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-100 20x1 sets each
Vertical Pull one arm cable upright rows 30 20x2 sets
Vertical Pull seated lat machine pulldown 150 20x1 sets
Horizontal Pull seated lat machine inverted rows 135-150-150 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Abs bw situps 10x1 sets | 20x1 sets

* did my rowing using the same seated lat machine but with chest facing up instead of forward. much easier form to pull heavier weight because of how solid i'm braced into the hip support.
Title: Re: Kingfush
Post by: adarqui on July 23, 2017, 11:12:32 am
huge back is huge.

cardio walking ftw. underrated & effective. you don't seem to put in alot of volume with your walks, but I guess with that much muscle mass you don't necessarily need to. I wonder what would happen if your cardio/walk sessions were an hour each time. You'd probably just get ridiculously shredded. The thing I love about cardio/walking is it's not taxing at all, to me at least. So you can burn mostly fat kcal and feel very fresh.

I can walk for ~3 hours and barely lose anything, mostly lots of water weight because of my long sleeve shirt. It does add up though and the fat lbs always drop off if I stay consistent with it. I think I get leaner doing long walks than I do with long runs .. Long runs just make me want to eat everything in sight.
Title: Re: Kingfush
Post by: Kingfish on July 23, 2017, 10:20:32 pm
huge back is huge.

cardio walking ftw. underrated & effective. you don't seem to put in alot of volume with your walks, but I guess with that much muscle mass you don't necessarily need to. I wonder what would happen if your cardio/walk sessions were an hour each time. You'd probably just get ridiculously shredded. The thing I love about cardio/walking is it's not taxing at all, to me at least. So you can burn mostly fat kcal and feel very fresh.

I can walk for ~3 hours and barely lose anything, mostly lots of water weight because of my long sleeve shirt. It does add up though and the fat lbs always drop off if I stay consistent with it. I think I get leaner doing long walks than I do with long runs .. Long runs just make me want to eat everything in sight.

i cannot find any other way to get to 205lb+ without getting fatter and fatter. the pick 2 of lifting (strong, lean, natty).. it is what it is.

my plan is to find a very good balance of cardiowalking for fatloss while i build my legs to 455lb+ top set.

so caloric excess and light-mid intensity with higher volumes of squats for muscle mass compounded with duration cardio for fatloss.



Title: Re: Kingfush
Post by: Kingfish on July 25, 2017, 06:02:49 am
225 x 10 seems a bit light for you to use to build your legs. How come you don't go heavier like 275 x 8, or at least go 225 x 15 or 20 to build legs for that 455 x 1

i'm pacing myself. volumes on a fully body compound adds so much fatigue if you are not careful. il eventually find something that gets my good daily tonnage.
Title: Re: Kingfush
Post by: Kingfish on July 29, 2017, 05:28:13 am
315 5x4 Nice that's some sick volume to add to your already steady routine  :ibsquatting: :highfive:

What do you think about alternating 2/3 squats with full squats on the same set, in an effort to train our body/mind not to rely so much on the comfort of stopping with ease at the bottom.

So for example, I would do full pause, followed by 2/3 squat, followed by full pause, followed by 2/3; on a 4 rep set. Obviously on full squats we don't want to just free fall to the bottom.

I think this may help that struggle that full squats have on a PR attempt right after exploding out then where the back has to sort of take over.

i believe kelly bagget already talked about the 1-1/2 squats in an article.
Title: Re: Kingfush
Post by: maxent on July 29, 2017, 12:20:53 pm
An alternative to walking (or supplement) is to track your steps and try to keep them above a baseline level. Just being more active will get you burning more calories without fatiguing your legs for squats too much. It might mean getting up from your desk more frequently to get a drink of water or going downstairs for a stretch etc. It adds up over the day and you will get the same result (fat loss) without scheduling long walks.
Title: Re: Kingfush
Post by: Kingfish on July 31, 2017, 01:05:38 am
July 30 - Aug 5, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 198-200lb

Aug Week 1 of 5

Sun July 30

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95-95 20x1 sets each
Vertical Pull one arm cable upright rows 30 20x2 sets
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull seated lat machine inverted rows 135-150-165 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 4% incline. <140 bpm

* doing the cardio again. work week done. lat machine rowing for the upperbody horizontal pulling feels good. doing the exercise faster also because of double hand.

Mon July 31

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-90 20x1 sets each
Vertical Pull one arm cable upright rows 30-30 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Abs bw situps 20x1 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <122 bpm

* fitness improved a lot on the cardiowalk. HR did not go above 122 bpm. bw at 198-200lb.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm

* HR 10 points higher this afternoon using the same setup. it was hot at the gym. calves still burned at 4x45lb plates. i was 5x45lb x20 a few weeks back but can't get back to it. will use single sets of 20s until i overshoot recovery and build again.

Tue Aug 1

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm

* one arm cable upright rows felt a lot easier when i used straps. i had no plan but the 40lb resistance is killing my grip so i had to use them. this exercise is improving. shoulder pressing is also doing well.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 40-45-45-45 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. <135 bpm

* squats feeling very good. i did the whole routine resting only as i change the weights. 5% incline on the walking feels better. i feel my hamstrings get a workout. 

Wed Aug 2

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Pull one arm cable upright rows 45-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. <138 bpm

* squat form very smooth. doing them without stopping now. not progressing much but not fatiguing so i'm alright. seated shoulder pressing improving without tiring my lowerback.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 45-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest

* start of 3-day work week. had to take it easy now.

Thur Aug 3

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Fri Aug 4

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated hammerstrength iso row 2x45lb - 2x45lb - 2x45lb+25lb,  20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max

* had a chance to go home early from work at 4am for a company lunch event. went to bed for 45min but was not able to get any sleep. felt rested afterwards and decided to hit the gym again for a light morning workout to build up appetite. there will be steaks and salmons. only thing that worries me is the extended wake up time. i wont get to sleep again until ~ 4:30pm. its 8am now and i don't think il make it to SF if i take a 3hr nap. not really sleep or tired. just worried when i hit the wall later after the post lunch food coma kicks in. i will be at a bay area hornblower cruise thing and will not be able to get off until the boat docks. at least i don't get to work again until wed night next week. woot.
* since the gym is not very busy this morning, i tried the rows again on the hammerstrength to see if i'm missing out. not really. form feels better on the lat machine.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 30-50 20x1 sets each
Horizontal Pull seated lat machine inverted rows 165-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max. skip

* passed out on the boat after a plate of roast beef and salmons. first alert team woke me up thinking i was passed out drunk. got home and nap again from 5-8pm. not enough but did not feel like crap. lifted again but skipped the cardio.
* the horizontal rowing is a complicated movement. there are just so many ways of pulling to hit an area of the back. the lat machine i'm doing now is getting most of the middle and outer. i'm looking for good doms on the inner rhomboids..like the upper version of the spinal erectors. got a good exercise today using the lifefitness cable machine for seated biceps. did the pulling with one arm with me seated on the floor. the resistance and rowing action are lined up nicely. if i had to work the posterior delts, i just have to pull the resistance towards ant delts (i'm pulling to armpit for rhomboids). that 5-8 inches of top ROM matters a lot and decides which back area gets the doms. so much form to learn on rowing. 

Sat Aug 5

morning
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-80-80 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max.

* did the backoff 80s of machine seated shoulder pressing on the other machine that has a wider neutral grip that only goes straight up. hits a lot more tricep so i have to be carefull with the intensity to not tenderize elbows.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 2 mile @ 4mph, 5% incline. hr >140 bpm max.

* bw 196 but still strong. upping calories with lots of salmon servings because it is easier for me to eat lots of fish. did 2 miles/30min walk at 5%. did not tire after 15min. HR stayed the same at 140 max.
Title: Re: Kingfush
Post by: Kingfish on July 31, 2017, 11:39:09 pm
315 x 5 daily is some nice tonnage.

I worked out back religiously beginning of the year. The chest supported pulls adds some crazy thickness, and also the DB rows are nice, i like them better than pendlay rows bc of ROM.

i prefer using machines with good hip bracing so i can concentrate on just the pulling. i also prefer the split grip so i can get better ROM.

this machine is a game changer for my back training. i do both my vertical and horizontal pulling here. just face my chest up and it becomes a rhomboid exercise.

(http://www.performbetter.com/wcsstore/MFACatalogAssetStore/images/catalog/9579p.gif)
Title: Re: Kingfush
Post by: Kingfish on August 06, 2017, 11:47:04 am
Aug 6-12, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 196-200lb

Aug Week 2 of 5

Sun Aug 6

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* not very strong on the squat this morning. that 30min walking ate calories. will be stronger later. upping protein shakes too.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

Mon Aug 7

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-75 20x1 sets each
Horizontal Pull one arm cable rows high pull 20-30-40 20x1 sets each, 50 10x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 135-135 20x1 sets each
Horizontal Pull one arm cable rows 65 20x1 sets each
Horizontal Pull one arm cable rows high pull 40-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* bw 194-196 this afternoon after almost 12hr fast and another round of cardiowalking. my squats dont feel any harder compared to when i was at 202lb. form is so grooved that i've been doing the sets non-stop and resting only to change the weight. i've been eating on a surplus but apparently i'm miscalculating the calories burned by this little walking routine i have going.

Tue Aug 8

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Horizontal Pull one arm cable rows high pull 45 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* i'm mid 190s now but still maintaining most of my lifting numbers. i could be stronger on the calf because i did 5x45s 20s already but struggling now to even get back to 4x45+25lb. can't complain. my lower abs are already visible.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 5-5-20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 135-120 20x1 sets each
Horizontal Pull one arm cable rows 75-60 20x1 sets each
Horizontal Pull one arm cable rows high pull 40 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* calves getting beat on the standing rows. i'm braced with the non-pulling arm but planting on 20 reppers take more than 1 min of calve tension.

Wed Aug 9

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 60 20x1 sets each
Horizontal Pull one arm cable rows high pull 35-35 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <135 bpm max

* got a day off from work thurday night because of dury duty. il work an odd wed-fri-sat this week. all this walking dropped my bw to 194lb in a matter of weeks while i keep the same portions of food and added servings of protein shakes. costco has syntha 6 now. woot.
* probably the fastest squat session i did in years. somebody wanted to use the rack next while i was still putting on my adistars. told him il be quick and should be done by the time he's done stretching. he helped my load one side of the bar so damn. i was done in less than 5 mins. the walking is priming my hams very well.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Thur Aug 10

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 55-55 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <128 bpm max

afternoon
Squats 315-365-405 | 315 5x1 sets | 225 10x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 55-60-60 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr rest

Fri Aug 11

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <130 bpm max

* will work fri and sat nights only then back to wed-fri night next week. this thursday jury duty freed up my schedule a lot. did not even get used.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 65-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Sat Aug 12

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Title: Re: Kingfush
Post by: Kingfish on August 10, 2017, 11:05:53 pm
Kingfish i think u r boss of site. All my squat i have try to replicate urs.  :headbang:

I also think u could eventually hit 315 405 455. have u thought about doing reverse flys and chest supported rows eventually to hit the upper back. Thatd be beast mode since u already have beast mid back

no upperback for me. no shrugs. don't want to have that gym bro look. im usually mistaken for a 170-180lb guy because i don't bench or shrug. those exercise makes you look massive.
Title: Re: Kingfush
Post by: adarqui on August 10, 2017, 11:12:54 pm
Kingfish i think u r boss of site. All my squat i have try to replicate urs.  :headbang:

I also think u could eventually hit 315 405 455. have u thought about doing reverse flys and chest supported rows eventually to hit the upper back. Thatd be beast mode since u already have beast mid back

no upperback for me. no shrugs. don't want to have that gym bro look. im usually mistaken for a 170-180lb guy because i don't bench or shrug. those exercise makes you look massive.

damn.

i need to get back on that traps-quads-glutes life.

lots of arm swings (xvj/plyo) seems to build the upper traps decent.
Title: Re: Kingfush
Post by: adarqui on August 11, 2017, 10:24:16 pm

damn.

i need to get back on that traps-quads-glutes life.

lots of arm swings (xvj/plyo) seems to build the upper traps decent.

As you know you'd prob see gains much faster. I took a 1-2 year break and the 1st time i went back to squatting, my hams started burning/tightening after i was squatting just bar and than 95. But all i did was light/mid volume for a few months then progressed heavier, and boom I was at same strength I was from years ago,

nice. whether it's a comeback or progressing your squat, you always take your time. it's a very effective mindset IMHO.

it reminds me of the old tortoise vs hare adage/fable.. everyone wants to be the "hare" in training, quick gains .. humans are greedy, we want it now, it's understandable. but patient, consistent hard work, is much more effective.



Quote
so the mind helps a lot with confidence and I ate well.

yea definitely. mental game improvements are more permanent it seems .. can lose contractile proteins and such, but never really lose those mental gains. That kind of experience makes lifting "comebacks" much easier I imagine, plus potentially that "old man strength".

as for me, I wasn't hinting at lifting. I made a few lifting comebacks over the last 2 years and it doesn't last very long; just not something I want to do tbh, FWIW, squat went up fast, especially high rep squat. Physique-wise (and athlete-wise), I imagine it'd be hard not to achieve some level of impressive physique using jump rope, sprints, middle distance runs, jumps, lunges, and calisthenics. I'm going to just try and stick to that for a long time, I was doing good on it before but got sidelined/derailed a bit.. need to stick with it longer and I imagine i'll be very happy with it.

peace!
Title: Re: Kingfush
Post by: Kingfish on August 13, 2017, 10:36:35 pm
Aug 13-19, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 196-200lb

Aug Week 3 of 5

Sun Aug 13

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-65 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max

Mon Aug 14

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 40-50-50-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 50-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <130 max

* forgot to do the lat machine pulldown. so rest it is.

Tue Aug 15

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-100 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20-20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <125 max

* HR did not go over 130s this afternoon on the cardio. bw staying in the 196-198lb. lower abs visible. shoulder pressing at 110 gets very heavy in the 16th+ reps. situps were very strong this afternoon.

Wed Aug 16

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max 

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Thur Aug 17

afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 105-105 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Fri Aug 18

afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-120 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Sat Aug 19

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <118 bpm

*  walking fitness improved. used to be 130-140s with same 4mph/5%incline. was only at 118 bpm at 14:30. shoulder pressing still strong. calf raises still not as good.
Title: Re: Kingfush
Post by: LBSS on August 14, 2017, 03:41:44 am
Kingfish i think u r boss of site. All my squat i have try to replicate urs.  :headbang:

I also think u could eventually hit 315 405 455. have u thought about doing reverse flys and chest supported rows eventually to hit the upper back. Thatd be beast mode since u already have beast mid back

no upperback for me. no shrugs. don't want to have that gym bro look. im usually mistaken for a 170-180lb guy because i don't bench or shrug. those exercise makes you look massive.

same deal for me except i'm actually 180 and people think i'm in the 160s.
Title: Re: Kingfush
Post by: Kingfish on August 14, 2017, 06:09:23 am
^ and theres totally nothing wrong with that. makes the heavy compound lift more impressive than it really is.  ;D
Title: Re: Kingfush
Post by: maxent on August 14, 2017, 10:40:23 am
^ and theres totally nothing wrong with that. makes the heavy compound lift more impressive than it really is.  ;D

i have the opposite problem. everyone thinks i weigh 200 but i may have weighed as low as 169 at the time lol. Most recently my friend who is a powerlifter and has picked me up said i must be around 92kg/210lb but i was actually 180 at the time. i also picked him up and he was heavy af at around 105kg/230lb. I want to weigh 200 so bad :(
Title: Re: Kingfush
Post by: Kingfish on August 19, 2017, 10:03:10 pm
Uh-oh, the tonnage is going up! 2 sets of 315 now!  :ibsquatting:

edit Or did you increase to 2 sets because you only had 1 workout those days?

trying to see how long i can maintain the pace before recovery loses.
Title: Re: Kingfush
Post by: Kingfish on August 20, 2017, 10:01:53 am
Aug 20-26, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 196-198lb

Aug Week 4 of 5

Sun Aug 20

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60 20x1 sets each | high pull 50-50 20x1 sets each
Calves seated calf raise soleus 4x45lb rest
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 bpm

* skip the calf raises this morning.

afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <142 bpm

* raised incline on the walking and got my heart rate back to the 130-140s zone. felt more hamstring working.

Mon Aug 21

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Abs bw situps 40x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <152 bpm

* situps felt very good. all the way to 40 reps without any grinding. calves still weak. bw down to 194lb. i was sweating a lot on the cardio. i barely sweat with my lifting routine - high volumes but long rests too.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-135 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Abs bw situps 40x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* did another straight set to 40 on the situps. doing them with the bent knee situp board on highest setting plus resting on 2x45lb plate on floor at the front for more incline. high incline feels so much better. i get full ROM just like when you do them on a GHR bench.
* skipped the walking. im still 194lb. don't want to go down 190-192. 405 might feel heavy. 405 was still easy this afternoon. same straight sets just resting while changing plates. sub 5 min routine.

Tue Aug 22

morning
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb, 4x45lb+25lb 20x1 sets
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <145 bpm

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps cable 10lb 20x1, 10x1
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <132 bpm

* did the weighted situps using cable resistance. i did them before with db behind the head but strained my neck because of the grinding to 20 reps. first set to 20 using an equivalent 10lb was alright. did another set to 20 after a few mins because the 10lb did not feel very heavy. slowed down too much at rep 10. called it a day.
* the calf work was not very heavy at 4x45b+25lb to 20 reps because i've been doing the calf work wrong. since the 4x45lb does not feel very heavy at all, i was doing the set with a continuous muscle tension set style cadence. if i do the same style on a heavier weight, i'm crushed.
* calf work - i did them paused/explosively this time and the whole thing is totally different. to keep it simple - the continuous tension style bodybuilding reps are mentally like a flat power effort throughout the ROM. (which is bs IMO if youre not on AAS because the weight is too light to cause growth). the reps im doing on everything else is a burst power effort after the pause and hoping that when the momentum decay catches up, the ROM is already done. 

here's my new favorite abs work setup. cable resistance and max incline using 45lb plates at front.
(http://i.imgur.com/BW8Dc1t.jpg)

Wed Aug 23

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 10lb 20x1 sets , 20-25 10x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80-80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 15lb, BW 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. >152 hr

* took off work tonight.will lift again in the morning. situps feeling good.

Thur Aug 24

morning
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 20lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. >143 hr

* bw staying at 194-196lb. been doing more ab work. makes it more rewarding to train abs when you can see them. 405 is still routinely easy. could max at 425-435 at this weight at this time with some skipped heavy squat workouts.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* working thur-sat night this week. shoulders 120 strong now. doing dips for mobility/backoffs upperbody pushing

Fri Aug 25

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 20lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

Sat Aug 26

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. <142 bpm

* decided to do cardio today before a work night. it's the last night of the workweek anyway. hope it doesn't get too tiring later. shoulder pressing getting stronger.
Title: Re: Kingfush
Post by: adarqui on August 21, 2017, 12:38:18 pm
Your HR @ 4 mph + 5% incline definitely improved over time, curious to see how it adapts to 7.5%. seems like a tough walk.
Title: Re: Kingfush
Post by: Kingfish on August 22, 2017, 12:55:01 am
Your HR @ 4 mph + 5% incline definitely improved over time, curious to see how it adapts to 7.5%. seems like a tough walk.

i got tired a bit from it this morning. slept 7.5hr/8:30-4:00pm. i usually just sleep 6hr /9:30-3:30pm on afternoons (and another 10:30-2am at night).

not too bad doing it for 15min. need a good pacing song this time.
Title: Re: Kingfush
Post by: Kingfish on August 27, 2017, 10:39:30 am
Aug 27 - Sept 2, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 194-196lb

Aug Week 5 of 5

Sun Aug 27

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 15lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* got off a little early from work and had enough energy to do my morning routine. no big nap between the workouts but not really feeling tired after a strong dinner while watching the fight.

afternoon
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps reset
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

Mon Aug 28

morning
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 bpm max

* changed backoff set to 365x3.

afternoon
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* bw 194lb again. eating more than i'm used too but still burning too much. shoulder pressing volumes still going and lowerback still healthy.

Tue Aug 29

morning
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 135 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 bpm max

* 365x3s still feeling good alright and not too tiring even at this twig like 192lb bw. i can see lower abs now. felt like its about time to go heavier on the machine dips but i cannot do over 120-135s because the machine pushes me up. i do it with my legs up front and not curled on the leg support (awkward).

afternloon
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 148 bpm max

Wed Aug 30

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 135-150 20x1 sets
Horizontal Pull one arm cable rows rest
Horizontal Pull one arm seated hammerstrength iso row 3x45lb, 3x45lb+25lb 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. 152 hr max

* tried 385x3s backoff and it was not very heavy. will do it again later.  wanted to see if i'm stronger on the hammerstrength machine after volumes of 80lb cable rows. yes. could have 20s 4x45lb but i feel better resistance using cables.

afternoon
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb rest
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

Thur Aug 31

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 135-150 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* had an early dinner at a work event and was able to go home early too. got home 5am and took a good hot shower. 300mg caffeine and i'm good to go again. been up since 4pm yesterday wed afternoon but i did not feel tired at all. skipped the walking because i don't feel like sweating when i'm not fully rested. took the rest of the week off (2 day vac) and will not work again til wed night next week. woot! mini vacation 

afternoon
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 150-180 20x1 sets
Horizontal Pull one arm cable rows 80 rest
Calves seated calf raise soleus 5x45lb rest
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* switching horizontal pulling from one arm rows to the seated lat machine for some variety. skipped walking today because it was too hot. don't want to sweat out too much weight. i'm hanging on to 192-194lb.  abs getting stronger with the volumes of weighted cable situps.

Fri Sept 1

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-135 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 160-180 20x1 sets
Horizontal Pull one arm cable rows 80 rest
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max

* bw still at 192 and not going down anymore. i see lower abs and veins. no point in going leaner and burning out. i'm killing yellow peaches lately. can take down 6-8 pcs in a row. lol. hot summer days and cold peaches. i have a weakness for fruits.

afternoon
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each rest
Vertical Pull seated lat machine pulldown 180-210 20x1 sets
Horizontal Pull one arm cable rows 80 rest
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

* too hot this afternoon to do my cardio. the 195lb on the weight stack on latpulldown machine does not engage. had to use 210 and it was still ok for 20 reps.

Sat Sept 2

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-135 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max

* already 80s in this very hot SF morning. might still go later a little early in the afternoon because of a family bbq to follow. this combination of exercises is very healthy for me. i've been making progress and not straining anything.

afternoon
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* 110F at 3pm today. heat wave got serious. felt alright. 385s still not fatiguing.
Title: Re: Kingfush
Post by: Kingfish on August 27, 2017, 11:01:59 am
King, what kind of salmon do you eat? The steaks or the leaner fillet?

Also do you do some kind of more hamstring/post chain focused workouts anymore like goodmornings or GHR?

the costco salmon individually wrap fillets. salmon bellies when im on caloric surplus.

still have a GHR bench at home but rarely do p-chain focused exercises. volumes of paused 315s get my hamstrings going.
Title: Re: Kingfush
Post by: Kingfish on August 30, 2017, 11:19:27 pm
^ 425-435 is my daily top max at this low 190s bw. i can do them daily but don't like accumulating fatigue too fast.
Title: Re: Kingfush
Post by: Kingfish on September 01, 2017, 12:15:39 am
King, I think you are a special athlete. I have tried to replicate your squats by going full and pausing for years now. But it is finally catching up with me. I am now having hip problems, knees always sore.

I am saddened to say that I don't think I can copy your squats anymore and i will be like the other gym bro's that do half squats from now on :( 

maybe all you need is to simply get yourself in a leanish bw and restart the building process.  flexibility improves too as you get less fat. goodluck.
Title: Re: Kingfush
Post by: Kingfish on September 03, 2017, 11:55:08 am
Sept 3-9, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Sept Week 1 of 4

Sun Sept 3

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat pulldown 150-180 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

* main gym closed. alternate gym does not have the exact seated shoulder press machine that goes up and in. this one goes up only. tricep and shoulder. took it easy.

afternoon
Squats 315-365-405 | 405 3x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each rest
Vertical Pull seated lat pulldown 180 20x1 sets each
Horizontal Pull one arm cable row 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* bw 194lb. felt very thick from all the steaks and seasoning yesterday. i usually eat clean with very little salt. i can feel when i'm bloated from sodium. got 405x3 without any issues. could have gone 4. all paused reps.

Mon Sept 4

morning
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 180 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* good fatigue on my quads and glutes from the 405x3 yesterday. form felt not very solid. the 3rd 385 would be adding a lot more fatigue. stopped at 2 and will recover more.

afternoon
Squats 315-365-405 | 405 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 180-210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets eachcomp
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max rest

* got good sleep even with this heat wave. 405x3 was not very difficult. might hold off to 385x2 on mornings. bw 192lb. been eating more fish again.

Tue Sept 5

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 180 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 135 hr max

* not as strong as yesterday afternoon so definitely cannot recover within 12hrs from a 405x3. was only planning on going 385x2 because of the fatigue but it was not very heavy.. so did 3 anyway. another strong breakfast and good sleep and afternoon 405x3 should not be a problem.

afternoon
Squats 315-365-405 | 405 3x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 135 hr max rest

* 405x3 was not as strong as the day before. should limit the morning workout to something easier. moved up another 10lb on the machine seated shoulder pressing. gym still too hot. AC can't keep up with the 80F+ summer.

Wed Sept 6

morning
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max

* so hot again for a morning. gym had big fans on corners because their AC can't keep up. i have no AC at home. work night starts later. 3 days only wed-fri after a long week off. last worknight was wed last week. will get this coming saturday off as alternate labor day. i've been very strong on these last few days. working adds fatigue. i could have been sleeping more. need to retire from work. lol.

afternoon
Squats 315-365-405 | 405 3x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

Thur Sept 7

afternoon
Squats 315-365-405 | 405 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

Fri Sept 8

afternoon
Squats 315-365-405 | 405 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 225 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

Sat Sept 8

afternoon
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 225 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest



Title: Re: Kingfush
Post by: Kingfish on September 05, 2017, 10:29:14 am
Was pretty extreme to go from 315 - 385 - 405 sets in such a short matter of time  :headbang:  hope u can recover fast.....

not really a big jump in intensity because i already have the leg mass to move 455 just a couple of months ago. triples more for practice on breathing and feet placement.
Title: Re: Kingfush
Post by: Kingfish on September 09, 2017, 01:02:15 am
pharmaceutical cheat codes are dangerous. if you're even considering that, at this stage, i'd say you've definitely stumbled on to the "wrong track".

if you were already in "peak athletic condition", and were contemplating PED's/pharma to push yourself past your limits, that would be more understandable. That's when you contemplate something like that (if you aren't anti PED), not when you can make tons of gains the simple way.

losing fat is easier, the more you have.

gaining muscle is easier, the less you have.

improving fitness, is easier the less you have.

improving vert & speed, is easier the more detrained you are.

you have most of those things in your favor right now .. focus on the basics & make progress. People look towards everything but the basics, when trying to make progress. It's really incredible when you think about it. I'm on another forum where there's tons of "bodybuilder" types, and it's incredible how much sh*t people consider without first considering proper training. They are interested in all kinds of pharma when simple cardio or high frequency lifting in comnination with a proper diet, would do the job. It's mind blowing to me.

I personally would never take anything that risks my health or threatens to shorten life span, just to gain muscle, lose fat, or improve performance. To me, that is "disordered". It's interesting to me that the "substance abuse bodybuilding" crowd is not considered disordered - I think because it's such a huge money making market. Here, people are shortening their life spans by many years, dealing with all kinds of adverse health effects, taking all kinds of crazy chemical concoctions, just to change their appearance. Most of these people utilize this stuff way too early - hard training & proper diet would have given them the same & better results. It's incredible how many people fall for this pharma garbage IMHO. I mean to each their own, but, I personally respect natural bodybuilders & such who achieve their physics by just eating clean, lifting hard, and staying healthy. Somewhat of a rant, but, I just feel like resorting to things like TRT/hGH & such is usually considered way too early, which sounds all kinds of alarms to me.

Same thing goes for the performance crowd. You just have to be so careful. What if taking steroids/hgh caused you to really grow fast, but your tendons lagged behind & you end up wrecking one? That's the age old story about PED use and performance: muscles grow fast, tendons/ligaments don't .. injury risk sky rockets. So that's a major concern, among many others.

Also, "will not stop until 425 or injury" sounds self destructive. That was basically my advice/warning to you in your journal, I can see you doing stuff like this. Everyone on here admires determination, but if determination is really kamikaze self destruction, it's not determination. It's hard to snap out of this mindset, so not sure how to convince you to be more patient and/or work on weaknesses while dealing with your current injury. I mean in the end that's your decision. But, I guess I also speak with alot of experience in that department, so it's easier for me to recognize when people are going down that path.

One thing I think more people need to realize is, the "want it now motivation" is *usually* a recipe used by those who are unsuccessful. These are usually the people who want to transform themselves at some point, but are just so impatient, they want to achieve it as soon as possible. The flip side is the elite/pro/dedicated athlete who seems to understand it's a very slow grind that will take many years of extremely hard, focused, dedicated training.

beyond that, health #1

 :headbang:

this is the simplest way i tell people why anabolic steroids for accelerated muscle growth is a very big health risk- your heart is a muscle. your heart will grow. there is not a lot of space inside your chest cavity for an overgrown heart. you will have a big heart with little chamber volume because its collapsing to itself. your heart will be under a lot of stress. the heart has no rest days. you will die sooner.



Title: Re: Kingfush
Post by: AGC on September 09, 2017, 05:23:59 am
Quote
this is the simplest way i tell people why anabolic steroids for accelerated muscle growth is a very big health risk- your heart is a muscle. your heart will grow. there is not a lot of space inside your chest cavity for an overgrown heart. you will have a big heart with little chamber volume because its collapsing to itself. your heart will be under a lot of stress. the heart has no rest days. you will die sooner.

Very well said and a great way of looking at it.

Now that i think about it this way, a new question comes to mind: if unnatural growth hormones can cause the heart muscles to grow, what about natural increase in growth hormone from resistance training; will that cause the heart to grow abnormally as well?

Probably not: https://www.ncbi.nlm.nih.gov/pubmed/8213586 (https://www.ncbi.nlm.nih.gov/pubmed/8213586)
Title: Re: Kingfush
Post by: Joe on September 09, 2017, 06:56:12 am
Quote
this is the simplest way i tell people why anabolic steroids for accelerated muscle growth is a very big health risk- your heart is a muscle. your heart will grow. there is not a lot of space inside your chest cavity for an overgrown heart. you will have a big heart with little chamber volume because its collapsing to itself. your heart will be under a lot of stress. the heart has no rest days. you will die sooner.

Very well said and a great way of looking at it.

Now that i think about it this way, a new question comes to mind: if unnatural growth hormones can cause the heart muscles to grow, what about natural increase in growth hormone from resistance training; will that cause the heart to grow abnormally as well?

Probably not: https://www.ncbi.nlm.nih.gov/pubmed/8213586 (https://www.ncbi.nlm.nih.gov/pubmed/8213586)

And a more general point -- the increase in hormones like HGH and testosterone from training is so marginal as to have basically no effect on anything.
Title: Re: Kingfush
Post by: adarqui on September 09, 2017, 07:14:53 pm
pharmaceutical cheat codes are dangerous. if you're even considering that, at this stage, i'd say you've definitely stumbled on to the "wrong track".

if you were already in "peak athletic condition", and were contemplating PED's/pharma to push yourself past your limits, that would be more understandable. That's when you contemplate something like that (if you aren't anti PED), not when you can make tons of gains the simple way.

losing fat is easier, the more you have.

gaining muscle is easier, the less you have.

improving fitness, is easier the less you have.

improving vert & speed, is easier the more detrained you are.

you have most of those things in your favor right now .. focus on the basics & make progress. People look towards everything but the basics, when trying to make progress. It's really incredible when you think about it. I'm on another forum where there's tons of "bodybuilder" types, and it's incredible how much sh*t people consider without first considering proper training. They are interested in all kinds of pharma when simple cardio or high frequency lifting in comnination with a proper diet, would do the job. It's mind blowing to me.

I personally would never take anything that risks my health or threatens to shorten life span, just to gain muscle, lose fat, or improve performance. To me, that is "disordered". It's interesting to me that the "substance abuse bodybuilding" crowd is not considered disordered - I think because it's such a huge money making market. Here, people are shortening their life spans by many years, dealing with all kinds of adverse health effects, taking all kinds of crazy chemical concoctions, just to change their appearance. Most of these people utilize this stuff way too early - hard training & proper diet would have given them the same & better results. It's incredible how many people fall for this pharma garbage IMHO. I mean to each their own, but, I personally respect natural bodybuilders & such who achieve their physics by just eating clean, lifting hard, and staying healthy. Somewhat of a rant, but, I just feel like resorting to things like TRT/hGH & such is usually considered way too early, which sounds all kinds of alarms to me.

Same thing goes for the performance crowd. You just have to be so careful. What if taking steroids/hgh caused you to really grow fast, but your tendons lagged behind & you end up wrecking one? That's the age old story about PED use and performance: muscles grow fast, tendons/ligaments don't .. injury risk sky rockets. So that's a major concern, among many others.

Also, "will not stop until 425 or injury" sounds self destructive. That was basically my advice/warning to you in your journal, I can see you doing stuff like this. Everyone on here admires determination, but if determination is really kamikaze self destruction, it's not determination. It's hard to snap out of this mindset, so not sure how to convince you to be more patient and/or work on weaknesses while dealing with your current injury. I mean in the end that's your decision. But, I guess I also speak with alot of experience in that department, so it's easier for me to recognize when people are going down that path.

One thing I think more people need to realize is, the "want it now motivation" is *usually* a recipe used by those who are unsuccessful. These are usually the people who want to transform themselves at some point, but are just so impatient, they want to achieve it as soon as possible. The flip side is the elite/pro/dedicated athlete who seems to understand it's a very slow grind that will take many years of extremely hard, focused, dedicated training.

beyond that, health #1

 :headbang:

this is the simplest way i tell people why anabolic steroids for accelerated muscle growth is a very big health risk- your heart is a muscle. your heart will grow. there is not a lot of space inside your chest cavity for an overgrown heart. you will have a big heart with little chamber volume because its collapsing to itself. your heart will be under a lot of stress. the heart has no rest days. you will die sooner.

great stuff. will throw that in there if this comes up with someone in the future.

 :highfive:
Title: Re: Kingfush
Post by: Kingfish on September 10, 2017, 09:59:15 pm
Sept 10-16, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Sept Week 2 of 4

Sun Sept 10

afternoon
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 225 20x1 sets each
Horizontal Pull one arm hammerstrength seated rows 3x45lb, 4x45lb 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

* too hot this afternoon to do my cardio. don't want my hr to go too high. my lat machine pulldown is getting stronger. i can feel good doms in my middle back. hits the spot. i do it pronated wide. the handles go down and out and ROM feels so natural.

Mon Sept 11

morning
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 225 20x1 sets each
Horizontal Pull one arm hammerstrength seated rows 4x45lb 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

* another hot morning. 140+ HR already.

afternoon
Squats 315-365-405 | 405 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 225 20x1 sets each
Horizontal Pull one arm cable row high pull 80lb 20x1 sets each
Horizontal Pull one arm cable row low pull 60-70 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* bw dropped to 190-192 after so much sweating on the cardio. 405 was not very heavy but the 3rd rep might burn me out. eating more and lots of hydration. il come back thicker tmrw.

Tue Sept 12

morning
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 225 20x1 sets each
Horizontal Pull one arm cable rows low row 70lb 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

afternoon
Squats 315-365-405 | 405 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull wide grip pullups 20x1 sets each
Horizontal Pull one arm cable rows low row 70-75 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* bw 192lb. 3rd rep of 405 is going to be very heavy.  doubles are alright. added more weight on the calf raises. had to reset at rep 14 but got all 20 reps with good ROM. i sometimes reset on the 20 rep sets at rep 13-15 because of either grip issues, or just burnout tired. as long as these are only a few seconds and the weight i'm using got to straight 20 already or is 20 rep doable when i'm fresh, i'm ok logging them as 20 reps. 

Wed Sept 13

morning
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw pullups wide grip 20x1 sets each
Horizontal Pull one arm cable rows low row 75lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max

* bw 190-190lb but still did some cardio. big difference when the gym is very hot. i'm already sweating before the halfway 7:30min mark.
* used a FFMI calculator at this 190-192lb bw at 8%BF.. FFMI= >25. i'm 1 point away from not natty. ;D

afternoon
Squats 315-365-405 | 405 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw pullups wide grip 20x1 sets each
Horizontal Pull one arm cable rows low row 75lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max rest

Thur Sept 14

afternoon
Squats 315-365-405 | 405 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull lat machine pulldown 210 20x1 sets each
Horizontal Pull one arm cable rows low row 75lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max rest

Fri Sept 15

afternoon
Squats 315-365-405 | 405 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable rows low row 90lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max rest

Sat Sept 16

afternoon
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable rows low row 100lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 132 hr max

* feels good to cardio on cold day. end of 3-day work week. recovery a bit on sleep and i'll come back strong again. need to find a way to lock myself on the dip machine and start using more resistance. 120 is the heaviest i can do without getting pushed up. the machine has foot rollers to hold u but the position is awkward. i do the dips narrow grip if both feet spread upfront. i let the resistance go all the way up until the handles are almost in my armpit. luckily i dont bottom out.

dip machine at 24hr gym.
(https://www.aage.co.za/wp-content/uploads/2014/10/Dip-Machine-643x643.jpg)
Title: Re: Kingfush
Post by: Kingfish on September 10, 2017, 10:07:51 pm

great stuff. will throw that in there if this comes up with someone in the future.

 :highfive:

 ;) what good is a bigger and stronger heart if the chamber design fails because of too much muscle mass. i won't even consider pharma preworkout (cialis/viagra) even with all of its benefits to blood flow because i don't want to mess with my blood pressure and HR. caffeine (lots of it) is as hardcore as il go.
 
Title: Re: Kingfush
Post by: LBSS on September 11, 2017, 12:29:00 am

great stuff. will throw that in there if this comes up with someone in the future.

 :highfive:

 ;) what good is a bigger and stronger heart if the chamber design fails because of too much muscle mass. i won't even consider pharma preworkout (cialis/viagra) even with all of its benefits to blood flow because i don't want to mess with my blood pressure and HR. caffeine (lots of it) is as hardcore as il go.

plus i imagine squatting with a boner would be suboptimal  :P
Title: Re: Kingfush
Post by: Kingfish on September 17, 2017, 08:50:12 am
Sept 17-23, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Sept Week 3 of 4

Sun Sept 17

morning
Squats 315-365-405 | 365 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each rest
Horizontal Pull one arm cable rows low row 90lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* woke up from a 10-2am nap and did morning sunday workout at this dead time 4am. im solo at the gym. took some vids. will upload later. squats still recovering.

130lb 19+1. stronger in the afternoon. could do 20. did not feel like fighting for last rep. 19 already tiring.
http://www.youtube.com/watch?v=IOqF2FcE1ro

cable rows. low row. most comfortable position i can do for the mid-back. cable resistance for constant tension.
http://www.youtube.com/watch?v=5O1xjSUPJRk

afternoon
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable rows low row 100lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* not thick enough for 405x2s. skipped the cardio. need more bw.

Mon Sept 18

morning
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable rows low row 100lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max

* did all things this morning. ate servings of steel oats. feels more solid on squats when theres mass in my stomach.

afternoon
Squats 315-365-405 | 405 2x1 sets | Jump squats 95 4x4 sets | SVJx4
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable rows low row 100lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+35lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max rest

* bw sub 188-192. light enough to do some 95lb jump squats to prime for SVJs. still got above 35". i have a marker at the gym (air vents) and was able to hit mark on my 3rd jump. i was jumping best at low 180s, high 170s. don't know if i want to go that lean again but this is a good start. still got paused 405x2 backoff at 188lb. getting back to repeatable 2.25BW squat.

Tue Sept 19

morning
Squats 315-365-405 | 365 2x1 sets | Jump Squat 95 4x4 |SVJx3
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable rows low row 100lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* bw 188lb. no veins in the lower abs lean but still getting very close to me calling it quits with the cardio because eventually my eye sockets lose fat too and i start to look like an addict.

afternoon
Squats 315-365-405 | 365 2x1 sets | Jump Squat 95/145 2x2 sets each waveloaded | SVJx4
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable rows low row 100lb 20x1 sets each rest
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

* getting higher on my jumps. added waveloading. jumped with my kobe shoes too instead of the chucks. did the jump squats on oly shoes focusing on the controlled landings and quick explosions. jump height not a factor on my loaded jumps.

Wed Sept 20

morning
Squats 315-365-405 | 365 2x1 sets | Jump Squat 95/155 2x2 sets each waveloaded | SVJx5
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max

* bw 188-190lb still. might be a 186 soon. will hold it in the 184-186. no plans of sub 180lb. squat reps were smoother and feels more comfortable. squat strength gets used up fast on the 405. back off down to 365. might go lighter as i put more weight on the squat jumps. thinking of upping to  115/185 (bar+35lb and bar+2x35lb).

afternoon
Squats 315-365-405 | 365 2x1 sets | Jump Squat 95/155, 115/185 - 4x1 sets each waveloaded | SVJx2
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each rest
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each rest
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
 
* skipped most exercise. had to go to work a little early. good day to have a little break.

Thur Sept 21

afternoon
Squats 315-365-405 | Jump Squat 95/155 10x1 sets each | SVJx2
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each rest
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest

* replaced backoffs doubles with Jump squats. bw still in this high 180s. wide grip pullups are getting very easy. will go to a bball court in the next few weeks and start doing some SVJs on rim.

Fri Sept 22

afternoon
Squats 315-365-405 | Jump Squat 95/155 (x10,x5) 2x1 sets each | SVJx4
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each rest
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest

Sat Sept 23

afternoon
Squats 315-365-405 | Jump Squat 95 10x2 sets each | SVJx2
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row 100 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
Title: Re: Kingfush
Post by: Kingfish on September 18, 2017, 10:44:40 pm
I feel your old routine of DB free weight standing or sitting shoulder press is better than the cybex because of ROM. The cybex seems a bit awkward to press up like that.

I like the cable rows though, really good for back.

anterior shoulder ROM is full on the machine. not awkward at all. been doing 120lb+ x20s routinely everyday without getting any lowerback fatigue. can't complain
Title: Re: Kingfush
Post by: Kingfish on September 24, 2017, 11:17:41 pm
Sept 24-30, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 186-190lb

Sept Week 4 of 4

Sun Sept 24

afternoon
Squats 315-365-405 | Jump Squat 95-145 10:5 x2 sets each waveloaded | SVJx5
Vertical Push cybex machine seated shoulder press 130 20x1 sets each rest
Vertical Push bw dips 120 20x1 sets eachVertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 70 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest

* did my SVJs on the other gym with the bball court. i was getting close to wrist to rim on 2-hand SVJs. 2-hand touch is a 30" jump. about mid 30s today. i was not feeling very strong coming from a 4-night work week. still very happy that the cardio i'm doing is keeping my sub 10% at this heavier 190lb bodyweight.

Mon Sept 25

morning
Squats 315-365-405 | Jump Squat 95 10x2 sets each | SVJx4 | landings 24" 10x2 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x2 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 70 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

* learned something new today. saw a guy doing close grip dips on top of the pullup/ab raise equipment. the machine is bolted to the floor. followed him and did some very good reps. i don't have to worry about cramping my hamstrings because i have to fold my legs so i don't hit the floor. my feet is almost 5ft above ground at the lowest. dips felt awesome. i just have to make sure i don't fall. its not going to be comfortable from that height.
* added depth drops too. start slow and get used to it again. doing these squat jumps and altitude drops wearing my ironworks. feels more solid on the landings. less cushion but a lot better form.

afternoon
Squats 315-365-405 | Jump Squat 95 10x2 sets each | SVJx4 | landings 24" 5x4 sets, 30" 5x2 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 80 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Tue Sept 26

morning
Squats 315-365-405 | Jump Squat 95 10x1 sets, 145-195 2x2 each waveloaded | SVJx4 
Vertical Push cybex machine seated shoulder press 130 20x1 sets each rest
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 40-60-75 20x1 sets each | 100 5x1 sets 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 70 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 146 hr max

* the one arm cable upright rows taking too much time. did them double hand with the ez curl attachment. stack maxes at 100lb. was already using 60lb for single arm but form is more strict with the 2-arm. i can 20 rep 80-85 for now. 100 was not very heavy but i'll loose the top ROM before i even hit 12-14 reps.

afternoon
Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x2 sets, 195 2x1 sets waveloaded | SVJx2 
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 80 20x1 sets each   
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull  cable row mid row 60 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 146 hr max rest

Wed Sept 27

morning
Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x2 sets, 195 2x1 sets waveloaded | SVJx3 
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 80 20x1 sets each 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 90 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

afternoon
Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x2 sets, 195 2x1 sets waveloaded | SVJx2
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 80 20x1 sets each 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 80 20x1 sets each
Calves seated calf raise soleus 5x45lb+35lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* start of 3-night work week. shoulder pressing is getting tired from more fatigue on dips. dips feel so good so i don't care. i had to reset my shoulder pressing at rep 12 now. if i can't do a comfortable straight 10 reps, i will skip the exercise next time.

Thur Sept 28

afternoon
Squats 315-365-405 | Jump Squat 95 5x4 sets | SVJx1
Vertical Push cybex machine seated shoulder press 130 20x1 sets each rest
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 100 20x1 sets each 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row neutral grip 75-90 20x1 sets each
Calves seated calf raise soleus 5x45lb+35lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* been doing more dips lately but still not as strong as before. i used to go 30-40 straight reps. i can barely do 20. i stop at  14 to reset and get full ROM. i can still go to 20 as is but prefer to get better quality reps by resetting for a few seconds. the shoulder pressing is tiring my tricep. cannot do both with this much intensity. rest on shoulder pressing today.

Fri Sept 29

afternoon
Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x1, 5x1 sets, 195 2x1 sets | SVJx2
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 100 20x1 sets each 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row neutral grip 75 20x1 sets each
Calves seated calf raise soleus 6x45lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Sat Sept 30

afternoon
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets waveloaded | SVJ rest
Vertical Push cybex machine seated shoulder press 150 x8-5-7
Vertical Push bw dips x14-6
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x12-6-2
Horizontal Pull one arm cable row mid row neutral grip 80 x8-12
Calves seated calf raise soleus 6x45lb x10-8-2
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

* broke down the reps to get to my total x20 per workout. resets are sub 1 min. ideal is 12-8 or 14-6 or 15-5. 8-7-5 is the heaviest il go.
 
Title: Re: Kingfush
Post by: Kingfish on September 28, 2017, 01:51:23 am
^ lean down first before you do any high intensity jumping. it will save you a lot of wear and tear.

shoulder width stance is the power stance. it is were we are most explosive. glutes and quad powered.
Title: Re: Kingfush
Post by: Kingfish on October 01, 2017, 08:39:40 am
Oct 1-7, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 186-190lb

Oct Week 1 of 5

Sun Oct 1

morning
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets | SVJ rest
Vertical Push cybex machine seated shoulder press 150 rest
Vertical Push bw dips x10-10
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x12-6-2
Horizontal Pull one arm cable row mid row neutral grip 80 x5-5-5-5
Calves seated calf raise soleus 6x45lb x10-5-5
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* did not have a lot of time this morning so did my pulling exercises without a lot of rest. had to stay at 5s on the one arm rows because the upright row fatigue was still there. could easily go 8 if i had 5 min rest between exercises. 
* 185 jump squat feeling easier now. might go 205-225max soon.

afternoon
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets, 225 2x1 sets | SVJ rest
Vertical Push cybex machine seated shoulder press 150 x8-7-5
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x12-6-2
Horizontal Pull one arm cable row mid row neutral grip 80 x10-10
Calves seated calf raise soleus 6x45lb rest
Abs weighted situps 30lb x10-5-5 
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* 225 jump squat carried over well to the 135. i was jumping 12"+ with 135lb. resting my calves. the 6 plates did some damage on the left pinky area. sore but not broken.

Mon Oct 2

morning
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets | SVJ rest
Vertical Push cybex machine seated shoulder press 150 x8-7-5
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x14-4-2
Horizontal Pull one arm cable row mid row neutral grip 90 x8-7-5
Calves seated calf raise soleus 5x45lb+25lb x5-5-5-5
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max

morning
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets | SVJx2
Vertical Push cybex machine seated shoulder press 150 x8-7-5
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x16-4
Horizontal Pull one arm cable row mid row neutral grip 90 x8-7-5
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

Tue Oct 3

morning
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets | SVJ rest
Vertical Push cybex machine seated shoulder press 150 x8-7-5, 165 x5
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x18-2
Horizontal Pull one arm cable row mid row neutral grip 100 x8-7-5
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb x11-5-4 
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

afternoon
Squats 315-365-405, 315 x8-5-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x7-5-8
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x15-5
Horizontal Pull one arm cable row mid row neutral grip rest
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

* resting my jump squats. the 6x45lb plate calf raises the other day strained some little muscle in my left foot ball area. did volumes on backoff paused reps. 315 is a good weight.
* feel very comfortable with the upright rows and wide grip pullups. the horizontal pulling not so much. i might just stay with vertical high and low pull using pullups and upright rows. the middle should take care of itself. hard to stabilize very heavy weight on horizontal rowing. maybe the body is just not designed to be pulling horizontally. the picking up (upright rows) and pulling up (pullups) feel so much better.

Wed Oct 4

morning
Squats 315-365-405, 315 x8-5-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x6-5-5-4
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* could have done the calf raises today but will give it a day or two just in case. cardio can use more intensity now. pushing intensity on machine should pressing. machine only has 5lb left. was already at 8-5-7 yesterday but not as strong this morning. the x4-6 is not very heavy. its a recovery routine.

afternoon
Squats 315-365-405, 315 x8-5-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x6-5-5-4
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

* 3rd straight workout of x20s 315 backoffs. legs still feeling good.  start of 4-day work nights.

Thur Oct 5

afternoon
Squats 315-365-405, 315 x8-5-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x6-5-6-3
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

Fri Oct 6

afternoon
Squats 315-365-405, 335 x7-6-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x7-6-5-2
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x14-4-2
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

* bw jumped to 192-196 in the past 3 days because i was not aware of the very high sodium content of the costco turkey deli slices. almost 2000g x2 per day in the last few days (cut to little cubes) and added to my unsalted ground beef. i felt stronger and thicker but that much salt cant be good for me if i do it daily. cut back and skipped the turkey for now.

Sat Oct 7

afternoon
Squats 315-365-405, 335 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x6-5-7-2
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest
Title: Re: Kingfush
Post by: adarqui on October 01, 2017, 09:39:41 am
I had thought that heavy jump squats such as 185lb+ were basically pointless.... for developing power compared to lighter jumps with heavy lifting.....

there's no <amount of weight> pointless though, it's based on a % of your 1RM. You can use anywhere from 30-70% of 1RM .. that range has proven to be effective, according to the data out there. Though, I personally think > 30% is too risky.

so as for 185 lb jump squats for king fish, it's probably like 40% or something (currently). To him, it probably feels like 95 lb. to us.

as for what is most effective, it has alot to do with the individual.. plus jump squats help bump up your actually squat more than jumps.

for me personally, i'd avoid them, even if they were effective. I'd rather go the latter route you mentioned, squat & jumps.
Title: Re: Kingfush
Post by: Kingfish on October 01, 2017, 09:57:07 am
i'm using the heavier jump squats to potentiate the lighter jump squats. i do not go for max jump height. just enough power to get liftoff and enough strength to stabilize the landing. i keep the reps very low on the heavies.

i also find heavy jump squats more effective in waking up my legs and results to a better SVJ test at the end.
Title: Re: Kingfush
Post by: adarqui on October 01, 2017, 11:07:04 am
Quote
plus jump squats help bump up your actually squat more than jumps.

Yeah that is why I will try to do some resistance band squats from bar to anywhere up to 200 lb, so i get get over the hump of 300s into 405 hopefully.

cool

Quote
I think DL will also help a bit to power me into 405 territory hopefully by 2018?

not sure.. all I know is 405 should feel like a toy on your back, if not, it will be alot harder. There's all kinds of ways to make 405+ feel lighter (constrained to safety/form): more squat volume, squatting more frequently, singles, lockouts with heavy weight, how you breathe/tighten up, more muscle.

imho, if you're looking at something else to help you get into 405 territory, i don't think that's the right path.. if you like DL, sure do it.

But just look at KF, he turned squatting into a "skill", just like most elite olympic lifters, who squat nearly every day. It's the same with lots of things, turning jumping or running into a skill, rather than this 1-2x/wk "event" in which the body is just like "oh shit we're doing this again". For KF, squatting is like breathing.. Same for those elite oly lifters.

peace
Title: Re: Kingfush
Post by: adarqui on October 02, 2017, 12:16:00 pm
^I would love to squat everyday. In fact I do squat everyday, sometimes just a few reps to some light reps, and other days the heavier.

I think I could squat heavier if I gulped big breath of air in my diaphram on the discension, but I don't do it because I view that as cheating. I actually exhale most the time before discension....

what.. exhale while descending? using air to increase IAP, cheating?

this convo would probably be best in your journal but, that's nuts. kill such thoughts with fire, and do what the best/elites do. absolutely none of them do what you just described. i'm 100% certain kingfish WOULD NOT prescribe exhaling while descending in a squat.

insane.
Title: Re: Kingfush
Post by: Kingfish on October 02, 2017, 10:47:18 pm
^ it will not help the squat if you are limited in max weight because your torso collapses way before your legs get a decent workout.
Title: Re: Kingfush
Post by: Kingfish on October 05, 2017, 12:04:22 am
^ good coffee is part of my daily routine. i don't need massive amounts to get thru my workout. i just take in a lot because i like drinking home brewed coffee.

gluts and quads get trained proportionally on the oly squat. no need for isolation movement when one compound works.
Title: Re: Kingfush
Post by: Kingfish on October 08, 2017, 10:38:10 pm
Oct 8-14, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 190-194lb

Oct Week 2 of 5

Sun Oct 8

afternoon
Squats 315-365-405, 335 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x6-5-7-2 rest
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 120-150-180-195-205 x10 each, 225 x8-6-6
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb x10-10
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

* back on the calf raises again after getting something tender on my left foot. went too heavy (6x45lb) too often and got broken. squats backoff still alright. recovering from volumes of 335 per day.

Mon Oct 9

morning
Squats 315-365-405, 335 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 225 x7-6-7
Vertical Pull bw chins wide grip x14-4-2
Calves seated calf raise soleus 5x45lb+25lb x10-10
Abs weighted situps 30lb  x10-5-4
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

afternoon
Squats 315-365-405, 335 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 225 x7-6-7 rest
Vertical Pull bw chins wide grip x14-6
Calves seated calf raise soleus 5x45lb+25lb x10-10
Abs weighted situps 30lb  x10-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* bw down back to 188-190. sodium normal again. skipping the deli turkeys for now. squats volumes with 335s are improving. legs getting thicker. been doing 20s per workout and i'm not tiring. might go 345 soon.

Tue Oct 10

morning
Squats 315-365-405, 345 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7 rest
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 240 x7-6-7
Vertical Pull bw chins wide grip x14-6
Horizontal Pull one arm cable low row 80lb x12-8
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lbx10, 35lbx5, 40lbx5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* getting too lean. had to skip cardio. was strong on 345 squats but would prefer to do it again this afternoon so i skipped the walking. shoulder pressing on rest now because the left elbow felt tired on the x20 dips. i will stop the dips and go with the shoulder pressing.

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x8-6-6
Vertical Push bw dips x20 rest
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 240 x7-6-7 rest
Vertical Pull bw chins wide grip x14-6
Horizontal Pull one arm cable low row 80lb x12-8
Calves seated calf raise soleus 5x45lb+25 x5-5-5-5
Abs weighted situps 30lbx10, 35lbx5, 40lbx5  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Wed Oct 11

morning
Squats 315-365-405, 345 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20 rest
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 240 x7-6-7 rest
Vertical Pull bw chins wide grip x12-4-4
Horizontal Pull one arm cable low row 80lb x8-6-6
Calves seated calf raise soleus 5x45lb+25 x10-10 rest
Abs weighted situps 30lbx10, 35lbx5, 40lbx5  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* bw dropping to 186-188lb. spending lots of calories with the x20 volume backoffs on squats. skipped the walking again. start of 3-day worknight later.

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20 rest
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 240 x7-6-7 rest
Vertical Pull bw chins wide grip x13-4-3
Horizontal Pull one arm cable low row 80lb x8-6-6 rest
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lbx10, 35lbx5, 40lbx5  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Thur Oct 12

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20 rest
Vertical Pull machine lat pulldown 240 x7-6-7 rest
Horizontal Pull one arm cable low row 80lb x8-6-6 rest
Calves seated calf raise soleus 5x45lb+25 x10-10 rest
Abs weighted situps 30lbx10, 35lbx5, 40lbx5  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Fri Oct 13

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Pull bw chins wide grip x13-4-3
Vertical Push cybex machine seated shoulder press 160 x7-6-7

rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push bw dips x20
Vertical Pull machine lat pulldown 240 x7-6-7
Horizontal Pull one arm cable low row 80lb x8-6-6
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lbx10, 35lbx5, 40lbx5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

* kept it bare minimum today. had to go to work a little early. will not cut back on sleep, just cut the workout. 345x20s per day feels routine now.
 
Sat Oct 14

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Horizontal Pull one arm cable low row 80lb x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lbx10, 35lbx5, 40lbx5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

rest
Vertical Push bw dips x20
Vertical Pull machine lat pulldown 240 x7-6-7
Abs weighted situps 30lbx10, 35lbx5, 40lbx5

* bw 188-190lb.
Title: Re: Kingfush
Post by: Kingfish on October 15, 2017, 11:05:21 am
Oct 15-21, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 188-190lb

Oct Week 3 of 5

Sun Oct 15

morning
Squats 315-365-405, 345 x4-3-3 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lb x5-5, 35lb x5-5
rest
Horizontal Pull one arm cable low row 80lb x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* squats volume lowered. left quad starting to feel tender. wearing my compression tights now on recovery. not broken. just accumulation of fatigue and recovery starting to lose.

afternoon
Squats 315-365-405, 345 x7-6-7 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Horizontal Pull one arm cable row 90lb x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* legs felt a lot better this afternoon. shoulder pressing on the machine is max now at 165lb. thats full 150lb stack + 15lb on the extra selector knob. bw still even at ~ 190lb.

Mon Oct 16

morning
Squats 315-365-405, 345 x4-3-3 
Vertical Pull bw chins wide grip x16-4
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Horizontal Pull one arm cable mid row 100lb x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max
rest
Abs weighted situps 30lb x5-5, 35lb x5-5

afternoon
Squats 315-365-405, 345 x7-6-7 
Vertical Pull bw chins wide grip x16-4
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x14-6
Horizontal Pull seated cable mid row 150lb x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 345 squats now easy. will go heavier tomorrow afternoon.

Tue Oct 17

morning
Squats 315-365-405, 345 x7-6-7 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x14-6
Horizontal Pull seated cable mid row 150lb x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* skipped cardio again. 186-188lb lean right now. surprisingly getting stronger and getting leaner. thinking of 365 5x4 later for volume.

afternoon
Squats 315-365-405, 375 x4-3-3 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb+25 x14-6
Horizontal Pull seated cable mid row 180lb x7-6-7
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* decided to take a break from volumes of 20s and do 375x10. was not tiring at all. we'll see if i can maintain this pace now.
 
Wed Oct 18

morning
Squats 315-365-405, 375 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Horizontal Pull seated cable mid row 150lb x7-6-7
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

afternoon
Squats 315-365-405, 375 x4-3-3
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb+25 x16-4
Horizontal Pull seated cable mid row 180lb x7-6-7
Vertical Push bw dips x20
rest
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* the 375 backoffs are way easier than the higher volume of 345s.

Thur Oct 19

afternoon
Squats 315-365-405, 375 x4-3-3
Horizontal Pull seated cable mid row 180lb x7-6-7
Vertical Pull bw chins wide grip x10-10
Calves seated calf raise soleus 5x45lb+25 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Fri Oct 20

afternoon
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row 195lb x7-6-7
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 385 for the volume. it was not very heavy. hope i make it til sunday before i fatigue.

Sat Oct 21

afternoon
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row 195lb x7-6-7
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Pull cable upright rows 100 x10-10
rest
Vertical Pull bw chins wide grip x13-4-3
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* still 385 strong at the weakest day of the week. this saturday afternoon is after a 3-night 7pm-8am work schedule. 
Title: Re: Kingfush
Post by: Kingfish on October 18, 2017, 07:15:28 am
Do you pause on every rep of the 345s at the bottom?

yes, i always pause at the hole but i also gather before i explode up on the concentric so technically not the strictest of paused reps. bouncing on the hole on normal cadence squats tenderize the lower quads fast if the body does not get enough time to rest (i only give my legs a 12 hr cooldown time before the next workout)
Title: Re: Kingfush
Post by: Kingfish on October 22, 2017, 06:56:00 pm
Oct 22-28, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 188-190lb

Oct Week 4 of 5

Sun Oct 22

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x10-10
Vertical Push seated smith machine inclined shoulder press 135 x7-6-7, 185 x4-3-3
Vertical Pull cable upright rows 100 x10-10-10-10
rest
Horizontal Pull seated cable mid row 195lb x7-6-7
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* since i maxed out the weight stack on the seated shoulder press machine, i'm adding the smith machine inclined press to the mix again. will not do so many consecutive days of smith pressing because it tires my back quickly. will use the seated shoulder machine every time i need a break from the smith.

Mon Oct 23

morning
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Pull cable upright rows 100 x10-10
Horizontal Pull seated cable mid row wide grip 180lb x7-6-7
Abs weighted situps 30lb x7-6-7
rest
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* squats still strong. bw lean at 188-190lb. skipping the cardio for days now. don't want to put too much fatigue. been eating a lot more calories but bw is not going up yet.

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x15-5
Calves seated calf raise soleus 5x45lb+25 x20
Horizontal Pull seated cable mid row wide grip 180lb x10-10
Abs weighted situps 30lb x10-10
Vertical Push bw dips x20
rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* recovering from this daily volumes of 385s but have constant doms now on my quads. compression pants help keep it solid and warm for recovery. i'm not having nightmares yet so i know the intensity is not mentally beating me up yet.

Tue Oct 24

morning
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull cable upright rows 100 x14-6
Horizontal Pull seated cable mid row wide grip 180lb x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Abs weighted situps 30lb x7-6-7
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 385 felt easiest so far this morning. bw 191lb. if its still this good in the afternoon, il go for 395 wed.

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x14-6
Vertical Pull cable upright rows 100 x12-8
Calves seated calf raise soleus 5x45lb+25 x16-4
Horizontal Pull seated cable mid row wide grip 180lb x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Abs weighted situps 30lb x7-6-7
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 385 still not so bad but the post workout soreness in my lower quads is getting more intense. so close to wrapping it with bandage or anything with more compression than my cw-x tights. might go easy with 385 x3-2 if i dont feel better post workout.

Wed Oct 25

morning
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x10-10
Vertical Pull cable upright rows 100 x14-6
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
rest
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* working short week 3-night this week. will get another 4-3-3 on 385 later because i'm already strong this morning. bw 192lb. been eating more fruits.

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull cable upright rows 100 x16-4
rest
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* skipped most things. gym too busy this late afternoon. had to be at work. not worried about it. less things to recover from.

Thur Oct 26

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x16-4
Vertical Push bw dips x20
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Fru Oct 27

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x16-4
Horizontal Pull seated cable mid row wide grip 150 x10-10
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* squats still going strong even on my working side of the week. soreness and tenderness still there post workout but recovery is not losing at all. bw 192-194 now from all the grapes i've been eating.

Sat Oct 28

afternoon
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x16-4
Horizontal Pull seated cable mid row wide grip 150 x10-10
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max
Title: Re: Kingfush
Post by: Kingfish on October 26, 2017, 11:43:39 pm
if you're injured, then there is nothing really left to do but take some time off and recover completely before you do any form of exercise again.
Title: Re: Kingfush
Post by: Kingfish on October 29, 2017, 11:30:43 am
Oct 29 - Nov 4, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Nov Week 1 of 5

Sun Oct 29

morning
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row wide grip 150 x10-10-10-10
Vertical Push seated smith machine inclined press 135 x10-10, 165 x7-6-7
Vertical Pull cable upright rows 100 x14-6
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* will have another heavy breakfast and if i'm still thick later in the afternoon at 194lb, il go for 395.

afternoon
Squats 315-365-405, 405 x4-3-3
Vertical Pull cable upright rows 100 x20
Vertical Pull seated lat machine wide neutral 205 x10-10
Vertical Push bw dips x20
rest
Vertical Push seated smith machine inclined press 135 x10-10, 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Horizontal Pull seated cable mid row wide grip 150 x10-10-10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* woot.. so strong this afternoon after a strong breakfast and a 6hr day nap. bloated wet bw at 196 from all the fruits i ate this morning. 5 large peaches and 1/2 pound of grapes. the 405 felt so easy that i changed my mind on the 395 and did my volumes with 405. it was not very heavy but i can tell that its not 385 anymore. i could not have gotten a paused 4th rep on the 2nd and 3rd set without grinding the weight up. i could get the rep but definitely not something i would do every workout.
* it would be wise to take it easy tmrw morning and just go 455 top again in the afternoon if i stay 195lb+. still skipping the cardio. still have abs.

Mon Oct 30

morning
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row wide grip 150 x10-10, 180 x7-6-7, 195 x7-6-7
Vertical Pull cable upright rows 100 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push seated smith machine press 95,115,135 10x1 sets each
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* was already strong again this morning. decided to do 405 anyway but held of to single backoff set. did smith machine shoulder press seated and without back support. duplicating the form on my seated machine pressing. if the weight is too heavy for my torso, i will not be strained because my upperbody will just be pushed back. bw 194lb.

afternoon
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row grip 195-210 x10-10 each, 225 x5
Vertical Pull cable upright rows 100 x12-8
Vertical Push seated smith machine press 135 x10-10, 165 x4-3-3
Calves seated calf raise soleus 5x45lb+25 x5-5-5-5
Abs weighted situps 30lb x10-10
rest
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max
 
* i don't think i can recover from a 405 x4-3-3 daily yet. taking it easy with these single backoff of 4 reps. quads not very sore anymore post workout.  putting more intensity on the midback cable rowing and smith machine shoulder pressing.

Tue Oct 31

morning
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row 210 x10-10
Vertical Pull cable upright rows 100 x10-10
Vertical Pull seated lat machine pulldown 150 x7-6-7
Vertical Push seated smith machine press 135 x10-10, 145 x7-6-7
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 405x4 still repeatable twice a day. not afraid at all of failing. more afraid of screwing up form and exerting a lot more effort than i have too resulting in a harder next workout. also noticed that as i breath in before the eccentric, i raise my upperback about 1/2 -1". that initial down movement of the bar has a very big effect in smoothening the form. i gain an 1" before going down, and i can maneuver the bar path in that little ROM i gained to where exactly i want it to come down. these are all paused reps so anything gained in form helps a lot.
* made my rowing simple now. i use the same little straight bar attachment with pronated grip. upright rows for upperback, mid rows for the rhomboids and lat pulldowns for the lats. i'll also will stick to the smith machine seated press (without back support) and use the shoulder press machine whenever the smith is not available.

afternoon
Squats 315-365-405, 405 x4
High Row seated lat machine pulldow 180 x10-10
Low Row cable upright rows 100 x10-10
Mid Row seated cable rows 150 x10-10
Vertical Push seated smith machine press 145 x10-10
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
High Row bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* bw 194 normal now. 405 was a little heavier this afternoon because i had to take an extended 15 min rest due to a false fire alarm.

Wed Nov 1

morning
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row 150x10, 180x10
Vertical Pull cable upright rows 100 x14-6
Vertical Pull seated lat machine pulldown 150x10, 180x10
Vertical Push seated smith machine press 145 x10-10, 185x2
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* recovery winning with the 405x4 paused volume. i could have done 5 this morning and still have enough for another afternoon workout. i''m close to attempting the 455 again but don't want to change things because its working. tried the 185 on smith seated press without backsupport. i got pushed back. will stay with volume reps on this exercise.

afternoon
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row 180x10, 195x10
Vertical Pull cable upright rows 100 x16-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull bw chins wide x12-4-4
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Vertical Push seated smith machine press 145 x10-10, 185x2
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Thur Nov 2

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x10-10
Vertical Pull bw chins wide x12-4-4
Horizontal Pull seated cable mid row 150 x10-10
rest
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull cable upright rows 100 x16-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* took a bit more singles of 315 than usual to get my blood going this afternoon. getting colder here in SF.

Fri Nov 3

afternoon
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row wide grip 180x10, 195x10, 225x10, 240x5
Vertical Push bw dips x20
rest
Vertical Pull bw chins wide x12-4-4
Vertical Push seated smith machine press 145 x10-10
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull cable upright rows 100 x16-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Sat Nov 4

afternoon
Squats 315-365-405, 405 x1
Vertical Pull bw chins wide x12-4-4
Horizontal Pull seated cable mid row wide grip 225x10, 255x10
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb x10-10
rest
Vertical Push bw dips x20
Vertical Pull bw chins wide x12-4-4
Vertical Push seated smith machine press 145 x10-10
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull cable upright rows 100 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

*body fighting a virus. got good sleep and rest but was weak from my colds. could have forced more reps on the backoff set because i was not so weak to not even try them. did the first and it felt so much heavier. don't want to burn out and turn this little cold to anything more serious. all little exercises were not affected. still strong on those. breathing more but were not a problem.
Title: Re: Kingfush
Post by: maxent on October 31, 2017, 06:36:33 pm
Just curious do you breathe out consciously during the rep? I found out today i squat better when i hold the breath from top thru the bottom and almost up to the top again. I probably release the breathe just as i lock out the last 1/3rd. Is this similar to your experience?
Title: Re: Kingfush
Post by: adarqui on October 31, 2017, 07:03:00 pm
Just curious do you breathe out consciously during the rep? I found out today i squat better when i hold the breath from top thru the bottom and almost up to the top again. I probably release the breathe just as i lock out the last 1/3rd. Is this similar to your experience?

fwiw, that's basically how i did it. :highfive:
Title: Re: Kingfush
Post by: Kingfish on October 31, 2017, 10:59:36 pm
Just curious do you breathe out consciously during the rep? I found out today i squat better when i hold the breath from top thru the bottom and almost up to the top again. I probably release the breathe just as i lock out the last 1/3rd. Is this similar to your experience?

on non heavy reps, i can hold my breath throughout the down and up and a relaxed exhale at the top.

strong exhale on heavy reps on the concentric the moment you win the rep already. you can add some manly grunts to it for more effects to psych yourself on PR volume runs.

don't be the hissing snake bro. so annoying.  :pissed: 
Title: Re: Kingfush
Post by: Kingfish on November 05, 2017, 10:26:48 pm
Nov 5-11, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:
Vertical Pull bw chins wide x12-4-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7

Nov Week 2 of 5

Sun Nov 5

afternoon
Squats 315-365-405, 405 x1
Vertical Pull bw chins wide x12-4-4
Vertical Push seated smith machine press 145 x10-10
Horizontal Pull smith machine bent over rows 135x10, 145x10, 185x10, 225x10
Vertical Pull smith machine upright rows 135x10, 145x10
Vertical Push bw dips x20
Calves seated calf raise soleus 5x45lb x10-10

* still have the colds. squat needs some time off anyway. will be better tmrw.

Mon Nov 6

morning
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x10-10
Horizontal Pullseated cable rows wide grip 195 x10-10
Calves seated calf raise soleus 5x45lb x10-10

* got lots of sleep 6hr daytime and another 6.5 at night. back to strong. the 4-night workweek tire me a bit. did not notice that i was also missing some sleep. felt very good this morning after passing out for hours.

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x7-6-7
Horizontal Pullseated cable rows wide grip 195 x10-10
Horizontal Pullseated one arm cable rows 80x10, 90x10,100x5
Calves seated calf raise soleus 5x45lb x10, 5x45lb+25llb x10
Abs weighted situps 30lb x11-5-4

* back to normal now. taking intensity lower on the shoulder pressing so i don't tire my back to fast.

Tue Nov 7

morning
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x7-6-7
Horizontal Pullseated cable rows wide grip 195 x10-10-10-10
Horizontal Pullseated one arm cable rows 100x5
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx10
Vertical Pull cable upright rows 100 x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* bw 196llb wet after another heavy eating of grapes. feeling very thick this cold morning. squats were routine. i'll do it again this afternoon. calf raises also very strong at 6x45lb x10.

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated press 95x10-10, 115x10, 135 x7-6-7
Horizontal Pullseated cable rows wide grip 195 x10-10
Calves seated calf raise soleus 6x45lbx10
Vertical Pull bw chins wide x12-4-4

* bw staying 192-194 dry/wet.  liking the seated shoulder pressing because i'm limited by the weight i can balance seated. not tiring my lowerback yet.

Wed Nov 8

morning
Squats 315-365-405, 405 x4
Horizontal Pullseated cable rows wide grip 195 x10-10
Vertical Pullcable upright rows 100 x14-6
Vertical Pull bw chins wide grip 12-4-4
Vertical Pushbw dips x20

* 3-day work week starts tonight. feels like i can still go for another 405x4 later.  rested the shoulder pressing for a fresher lowerback. i need to start adding weighted dips again.

afternoon
Squats 315-365-405, 405 x4
Horizontal Pullseated cable rows wide grip 195 x10-10
Vertical Push seated shoulder press 95x10, 115x10
Vertical Pull bw chins wide grip 12-5-3

* will take it easy on the working side of the week. might just go for 405 doubles or triples until sunday.

Thur Nov 9

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated shoulder press 115x10, 135x7
Vertical Pull bw chins wide grip 12-4-4
Calves seated calf raise soleus 5x45lbx10, 6x45lbx10

Fri Nov 10

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated shoulder press 135 x6-4
Vertical Pull bw chins wide grip 12-4-4
Vertical Pullcable upright rows 100 x14-6
Calves seated calf raise soleus 6x45lbx10

Sat Nov 11

afternoon
Squats 315-365-405, 405 x4
Horizontal Push seated chest press machine 110lbx10, 135lbx10-10-10-10
Horizontal Pull seated wide grip cable row 150lbx10, 165lbx10, 180lbx10-10, 195lbx7
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10
Vertical Pullcable upright rows 100lb x10-10
Title: Re: Kingfush
Post by: Kingfish on November 12, 2017, 11:27:41 am
Nov 12-18, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:
Vertical Pull bw chins wide x12-4-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7

Nov Week 3 of 5

Sun Nov 12

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Horizontal Push seated chest press machine 150lbx10, 165lbx10, 180lbx10, 195lbx10, 210lbx5
Horizontal Pull seated wide grip cable row 180lbx10, 195lbx10, 210lbx5
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx10
Abs weighted situps 30lb x10-7-3

* using the new wide grip neutral cable attachment for my rows. i prefer wide because i can feel more pulling done by the back. i gave up on the vertical pressing for shoulders. anything heavyish always gives me that crushed feeling in my lowerback which makes me feel less solid on the squat. the seated shoulder press machine worked but i ran out of resistance. moved to smith or bbell and the stress is there again. not stressed enough to affect my squat routine because i was paying attention to the intensity of shoulder pressing but the fatigue is there again. skipped for now and more focus on seated close grip chest press.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Horizontal Push seated chest press machine 180lbx10
Horizontal Pull seated wide grip cable row 195lbx10, 210lbx5, 225lbx5
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx7-3

* feeling good soreness on my rhomboids. this new wide grip attachment for the rows is hitting the spot.

Mon Nov 13

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Horizontal Push seated chest press machine 180lbx10
Horizontal Push seated hammerstrength iso chest press 45lbx10, 45lb+25lbx10
Horizontal Pull seated wide grip cable row 195lbx10
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx10

* legs very strong this morning. bw consistent 192-194lb. could have gotten the 5th paused 405. will go for 5 in the afternoon if i feel the same.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x14-6
Vertical Pull cable upright rows 100lb x10-10
Horizontal Push seated hammerstrength iso chest press 45lbx10-10
Horizontal Pull seated wide grip cable row 180lbx10-10-10-10
Calves seated calf raise soleus 5x45lbx10

* was still very strong but not overpowering enough to recover daily if i did a 5th paused rep of 405. on the good side, i'm not exerting as much effort now to get the 4 reps. i'm not even making any loud exhale sound anymore.
* i'm using the 405x4s because at peak, a 405x5 = legs thick enough for 455x1.

Tue Nov 14

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x14-6
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx10, 180lbx5, 195lbx5
Horizontal Pull seated wide grip cable row 180lbx10-10-10-10
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx5-5
 
* prefer the seated chest machine over the hammerstrength. there is still some vertical weight pushing me down on the hammerstrength. the seated machine does not crush me downwards at all. also prefer the reverse grip. feels more natural. doing these for the shoulders.
* squats still all right. not tiring.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x16-4
Vertical Pull cable upright rows 100lbx10-10
Horizontal Push seated chest press machine reverse grip 150lbx5, 180lbx5-5
Horizontal Pull seated wide grip cable row 180lbx10-10
Abs weighted cable situps 60lbx10-5-5
Calves seated calf raise soleus 5x45lbx10,  6x45lbx10, 7x45lbx5

* bw dropped down to 190lb. had more protein shakes but the calories are not as heavy compared to lots of fruits. did not matter. i was still very strong on the squats. thats 2.13BW x4 paused reps. noticed also how that 4lb bw drop made my chins a little bit easier. could have gone straight to 20 already but don't want to tire my elbow.

Wed Nov 15

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Vertical Pull cable upright rows 100lbx10-10
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx10, 180lbx5, 195lbx5
Horizontal Pull seated wide grip lat pulldown 135lbx10, 150lbx10, 180lbx5, 195lbx5
Calves seated calf raise soleus 6x45lbx10, 7x45lbx5

* 4-night wed-sat work week starts later. time for a planned deload then back to a heavy top single soon. i like the doms from the reverse grip pressing. hits the shoulders a lot with minimal chest.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide neutral x12-4-4
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5, 7x45lbx5

Thur Nov 16

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x10-5-5
Horizontal Push seated chest press machine reverse grip 120lbx5, 135lbx5, 150lbx10, 180lbx5, 195lbx5-5-5-5
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5-5-5-5

* time for some planned light days on the squats. the 405x1 paused was routinely heavier because its a work week. i just ran out of mental toughness to go for another 3-4 days of 405x4s with not so perfect sleep. if i did the 405x4 today, i will do it for the rest of the week. i will get tired. if i do this right, i might be 455x1 by monday or tuesday next week. hope this works.

Fri Nov 17

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x12-4-4
Vertical Pull cable upright rows 100lbx10-10
Vertical Push bw dips x20
Horizontal Push seated chest press machine reverse grip 150lbx5, 180lbx5, 195lbx5-5
Calves seated calf raise soleus 5x45lbx5, 6x45lbx10

* squats felt very strong already. still staying with the planned rests. i could tell from the 405 eccentric that my legs were fresher.

Sat Nov 18

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x10-5-5
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx10, 180lbx10-10
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5-5

Title: Re: Kingfush
Post by: maxent on November 12, 2017, 11:53:37 am
Hey KF thanks for clearing up the breathing. Worked a treat, game changer even. Honestly there's now only two people i listen to when it comes to squatting - yourself and clarence. I got distracted a little watching Omar usaf (he's a good bro but only got form ADHD from listening to him on squatting - had to unsub to stay focused). With clarence the main thing i take away from him is treating warmups with respect, trying to make every rep consistent and how hard he works on his sets of 5 to fight through them. Guy kills himself every rep and then comes back for set after set. Sometiems takes 15-20mins between them. I had to learn that grind from him. Big reason ive been able to do these marathon 20 sets of 5 every week and keep progressing the weight.

I have another question now though. Hit 160kg today at 89.1kg after a 155kg single; cant remember how it felt in terms of difficulty but it doesn't look like a 1rm - think rep speed was good?). I really want a 180kg single at 90kg bw. Should i continue to allow my bw drift towards 91kg and hope to hit 180kg along the way then  cut down to get a 2xbw ratio? Or shud i try to stay around 87.5kg and aim for a 175kg squat and i can tackle 180kg after that? I feel like it's two wildy different ways to go and i coudl use some advice on how you'd approach it yourself.
Title: Re: Kingfush
Post by: Kingfish on November 12, 2017, 10:20:29 pm
I have another question now though. Hit 160kg today at 89.1kg after a 155kg single; cant remember how it felt in terms of difficulty but it doesn't look like a 1rm - think rep speed was good?). I really want a 180kg single at 90kg bw. Should i continue to allow my bw drift towards 91kg and hope to hit 180kg along the way then  cut down to get a 2xbw ratio? Or shud i try to stay around 87.5kg and aim for a 175kg squat and i can tackle 180kg after that? I feel like it's two wildy different ways to go and i coudl use some advice on how you'd approach it yourself.

cutting and maintaining or caloric excess+progression. easiest way to go.

if i were going 1RM PR, i would focus on 3-5RM that's calculated to the targeted weight and do them routinely over and over. take a few light days for recovery and overcompensation and go for the big single.   
Title: Re: Kingfush
Post by: jumperer on November 16, 2017, 01:05:34 am
just curious, do you still maintain your SVJ? have seen parts of your log, and seems like you're focused completely on just lifting now
Title: Re: Kingfush
Post by: Kingfish on November 16, 2017, 01:42:52 am
just curious, do you still maintain your SVJ? have seen parts of your log, and seems like you're focused completely on just lifting now

still in the mid to high 30s the last time i did them (not more than 2 months ago). i'm very strong lately on the squat and that started after the last cycle of SVJs.

i'm closing in again to a 2.4+ bw squat ratio. my best jumps starts happening at this level of strong. 
Title: Re: Kingfush
Post by: jumperer on November 16, 2017, 02:29:49 am
i see, nice. seems like the squat does a lot for the VJ. but yea, remember seeing a clip of you dunking 2 handed off a standstill and that was pretty crazy
Title: Re: Kingfush
Post by: Kingfish on November 20, 2017, 02:21:39 am
Nov 19-25, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:
Vertical Pull bw chins wide x12-4-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7

Nov Week 4 of 5

Sun Nov 19

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x10-5-5
Vertical Pull cable upright rows 100lbx10-10
Horizontal Push seated chest press machine reverse grip 135lbx10, 165lbx10, 180lbx5, 195lbx5
Calves seated calf raise soleus 5x45lbx10-10

Mon Nov 20

morning
Squats 315-365-405, 315x1
Vertical Pull bw chins wide neutral x12-4-4
Vertical Pull cable upright rows 100lbx10-10
Vertical Push seated shoulder press machine 165x7-6-7
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5
Horizontal Pull seated lat machine pulldown wide grip neutral 180x5-5-5-5
Abs weighted situps 30lb x7-6-7

* taking deload even further with a single 315x1. i better come up very thick and solid soon. came back to the seated machine shoulder press because i don't want anything to tax my lowerback. the lat pulldown gets me somewhat a horizontal pulling because i face my chest upwards. i can feel the rhomboids getting some action.

afternoon
Squats 315-365-405-435
Vertical Pull bw chins wide neutral x14-6
Vertical Push seated shoulder press machine 165x10
Calves seated calf raise soleus 5x45lbx10, 6x45lbx10, 7x45lbx5
Horizontal Pull seated lat machine pulldown wide grip neutral 180lbx10, 195lbx5, 210lbx5, 225lbx5, 240lbx5, 255lbx5 

* bw 192lb wet. 435x1 was not very heavy and concentric was smooth. could have gone heavier but will slowly practice lifting 405+ until the warmup 405 feels very light.

Tue Nov 21

morning
Squats 315-365-405-435
Vertical Pull bw chins wide neutral x14-6
Vertical Push seated shoulder press machine 165x10
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5
Horizontal Pull seated lat machine pulldown wide grip neutral 195lbx5, 210lbx5, 225lbx5, 240lbx5

* the 435x1 this morning was even easier than last nights. strong breakfast and a solid sleep later.  will occasionally add 315x3-5 backoff to iron out form but i'm top single heavy centered now until the end of the year.

afternoon
Squats 315-365-405
Vertical Pull bw chins wide neutral x12-4-4
Vertical Push seated shoulder press machine 165x10-5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx10, 7x45lbx5
Horizontal Pull seated lat machine pulldown wide grip neutral 210lbx10, 225lbx10 
Vertical Pull cable upright rows 100lbx10-10

* did not overpower the 405 enough to try something heavier. called it a day there and be stronger tmrw morning. rhomboids getting thicker and thicker. the wide grip neutral attachment works. i can feel soreness in center midback. doing shoulder forward rotation (bent arms) as dynamic stretch hits that spot.

Wed Nov 22

morning
Squats 315-365-405-455#204
Vertical Pull bw chins wide neutral x12-4-4
Vertical Push seated hammerstrength iso chest press 1x45lb x10-10-10-10
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5
Horizontal Pull seated lat machine pulldown wide grip neutral 210lbx10

* bw 192lb. the 405 went up very smoothly. had to go for it. the 455 was not a grinder. i was still somewhat surprised that i feel this thick and strong at a very lean low 190s bw.

afternoon
Squats 315-365-405-440
Vertical Pull bw chins wide neutral x12-4-4
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5
Horizontal Pull seated lat machine pulldown wide grip neutral 210lbx10

Thur Nov 23

morning
Squats 315-365-405-315
Vertical Pull bw chins wide neutral x12-4-4
Horizontal Pull seated lat machine pulldown wide grip neutral 210lbx10-10

- gym closes at 2pm. took a 5hr nap after work and did my quick squat and row routine. did the 405 paused half asleep and it was alright. will get 440 or 455 again tmrw. feeling good also from all the doms in my middle back. will do more of the seated lat pulldowns with wide bar and go heavier when i feel more comfortable bracing myself. the 240-255lb+ starts to pull me up and form gets harder to maintain. the pulling is alright, keeping my body planted is another thing.

Fri Nov 24

morning
Squats 315-365-405-315
Vertical Pull bw chins wide neutral x12-4-4
Horizontal Pull seated lat machine pulldown wide grip neutral 210lbx10
Calves seated calf raise soleus 5x45lbx10-10
Vertical Push standing one arm db press 30lbx10, 40lbx10, 50lbx10, 70lbx5

* that single wednesday night worknight did some damage to my recovery. i got a 4.5hr daytime sleep yesterday and another 8.5hr tonight but was still not able to get the 405 easily this morning. did some volumes of db pressing for shoulder work. will come back stronger later.

afternoon
Squats 315-365-405
Vertical Pull bw chins wide neutral x12-4-4
Calves seated calf raise soleus 5x45lbx10-10, 6x45lbx10
 
Sat Nov 25

afternoon
Squats 315-365-405-315
Vertical Pull bw chins wide neutral x12-4-4
Horizontal Pull seated lat machine pulldown wide grip neutral 210lbx5-5, 225lbx5-5
Calves seated calf raise soleus 5x45lbx10-10
Vertical Pull cable upright rows 100lbx10-10
Vertical Push seated hammerstrength iso chest press 1x45lbx10-10, 1x45lb+25lbx10, 2x45lbx5

* worked wed and fri nights only this week and got a thursday thanksgiving time off. it messed up my sleep cycle. i had 2 days of adjusting which got me not so strong.
Title: Re: Kingfush
Post by: Mikey on November 20, 2017, 04:15:51 pm
just curious, do you still maintain your SVJ? have seen parts of your log, and seems like you're focused completely on just lifting now

still in the mid to high 30s the last time i did them (not more than 2 months ago). i'm very strong lately on the squat and that started after the last cycle of SVJs.

i'm closing in again to a 2.4+ bw squat ratio. my best jumps starts happening at this level of strong.

Have you ever timed yourself or been timed for the 40 yard dash? I know your focus is on vertical but it'd be interesting to see how that transitions into the 40 yards as there is usually a correlation between relative strength and a fast 40.
Title: Re: Kingfush
Post by: Kingfish on November 20, 2017, 11:26:39 pm
no. done some weeks of serious sprinting / sled dragging but got too burned to attempt a PR.  i know i'm very quick on the first 3-4 steps because i'm faster than most quick point guards on a fastbreak when i was playing bball.
Title: Re: Kingfush
Post by: Kingfish on November 26, 2017, 11:22:36 am
Nov 26 - Dec 2, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:

Nov Week 5 of 5

Sun Nov 26

morning
Squats 315s-365-405-315s
Vertical Pull bw chins wide neutral x12-4-4
Horizontal Pull seated lat machine pulldown wide grip neutral 210lbx5-5, 225lbx5-5, 240lbx5
Calves seated calf raise soleus 5x45lbx10-10, 6x45lbx10
Vertical Push smith machine bench press reverse grip 135lbx10-10, 185lbx5

* bw staying at 190-194 for weeks now. very lean with lots of veins in arms. very happy to get the 455 a few days ago. now more motivated to not mess it up and get a few more 455s. front shoulders also feeling good with the reverse grip bench pressing. doms on my midback now always there from the wide grip pulling. also thankful that my left elbow is not getting tender from these - must be from the neutral grip.
* the lat pulling is about bw + 50lb. i can do a solid 5 reps without any form breakdown. did 255 also but it was getting very hard to not get pulled up.

afternoon
Squats 315s-365-405-315s
Vertical Pull bw chins wide neutral x12-4-4
Horizontal Pull seated lat machine pulldown wide grip neutral 225lbx5-5, 240lbx5-5, 255lbx5
Calves seated calf raise soleus 5x45lbx10-10, 6x45lbx10
Vertical Push smith machine bench press reverse grip 135lbx10, 185lbx5, 205lbx5

Mon Nov 27

morning
Squats 315s-365-405-315s
Vertical Pull bw chins wide neutral x12-4-4
Vertical Pull cable upright rows 100lbx10-10
Horizontal Pull seated lat machine pulldown wide grip neutral 240lbx5-5
Calves seated calf raise soleus 5x45lbx10-10, 6x45lbx10
Vertical Push smith machine bench press reverse grip 135lbx10-10, 185lbx10

* leg strength needs to come back anytime now. hopefully i'l be at least 440lbx1 strong later.

afternoon
Squats 315s-365-405-315s
Vertical Pull bw chins wide neutral x16-4, bw+30lbx5
Vertical Pull cable upright rows 100lbx10-10, smith machine upright rows 95lbx10, 135lbx5
Calves seated calf raise soleus 5x45lbx10-10, 6x45lbx5, 7x45lbx5

* was 425-435 strong this afternoon but would rather hold off until i'm im the 440-455 strong. did not get very good sleep because of contractors doing some house improvement work.

Tue Nov 28

morning
Squats 315s-365-405-315s
Vertical Pull bw chins wide neutral x20-5
Vertical Pull cable upright rows 100lbx10
Calves seated calf raise soleus 5x45lbx10-10, 6x45lbx10
Vertical Push smith machine bench press reverse grip 135lbx10-10, 185lbx5, 205lbx5, 225lbx5

* can't complain with the sleep i got tonight but still not very strong on the 405 to try 425lb+. its either the other things i'm doing is tiring me more than i think they are. il just ride this until i see my recovery catch up again. my shoulder work is progressing nicely with the reverse grip bench pressing on the smith. feel most doms on front delts. nothing on chest.
* my wide grip pullups are also very strong. time to bring out the dip belt and start doing these weighted more often.

afternoon
Squats 315s-365-405-405x4
Vertical Pull bw chins wide neutral x13-4-3,x5,x5
Abs weighted cable situps 30lb x10-6-4
Calves seated calf raise soleus 5x45lbx10-10, 6x45lbx5-5, 7x45lbx5
Vertical Push smith machine bench press reverse grip 135lbx10, 185lbx5-5

* still not overpowering the 405 to my liking. everything else fails, back to what works. did 405x4 paused reps for volume. i'm usually stronger on the top single heavy than the backoffs. reverse grip bench pressing still not doing any harm. i lower the bar below chest level. narrow grip.

Wed Nov 29

morning
Squats 315s-365-405-405x4
Vertical Pull bw chins wide neutral x12-4-4
Calves seated calf raise soleus 5x45lbx10, 6x45lbx10, 7x45lbx5
Vertical Push smith machine bench press reverse grip 135lbx10, 185lbx5, 205lbx5, 225lbx5
Horizontal Pull seated lat machine pulldown wide grip neutral 210lbx5, 225lbx5-5, 240lbx5-5

* mornings getting colder and colder now. its in the mid 40s today. smith machine bench pressing doing well. my wide grip chinning is not getting affected yet. usually when i overexert on upperbody pushing, my left elbow gives up first and becomes tender, pulling exercise loses some ROM. right now everything is pain free. will keep it this way and limit the bench pressing to 205-225lb max.

afternoon
Squats 315s-365-405
Vertical Pull bw chins wide neutral x12-4-4
Calves seated calf raise soleus 5x45lbx10, 6x45lbx10, 7x45lbx5
Vertical Push smith machine bench press reverse grip 135lbx10, 185lbx5, 205lbx5, 225lbx5

Thur Nov 30

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x16-4
Calves seated calf raise soleus 6x45lbx5-5, 7x45lbx5
Vertical Push smith machine bench press reverse grip 185lbx5-5, 205lbx5, 225lbx5

Fri Dec 1

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x12-4-4
Vertical Push smith machine bench press reverse grip 185lbx5-5-5-5, 205lbx5-5

Sat Dec 2

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x16-4
Vertical Push smith machine bench press reverse grip 185lbx5-5-5-5
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5-5-5-5
Title: Re: Kingfush
Post by: Kingfish on December 03, 2017, 10:48:32 pm
Dec 3-9, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:

Dec Week 1 of 4

Sun Dec 3

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20
Vertical Pull seated lat pulldown wide neutral 210lbx5, 225lbx5-5, 240lbx5-5, 255lbx5
Vertical Push seated chest press  reverse grip 135lbx10, 165lbx5-5, 195lbx5
Vertical Push standing cable chest press 10lbx10-10, 20lbx5-5, 25lbx5-5, 30lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5-5-5

* don't like the crushing feeling on my mid back from the chest pressing. nothing is sore or broken but i can feel something on my back is getting fatigued supporting the negatives of the 185lb+ on the smith pressing. did narrow reverse grip pressing on the cable station. it should work because i'm not pressed into anything. the seated chest press also works because i'm only pressing on the back support with my upperback.
* very strong on the wide grip pullups. was also able to hinge myself better on the lat pulldown by squeezing my legs inside the machine for solid bracing. machine tops out at 300lb. i was able to get full ROM on the 255lbx5. it felt heavy but i can get to 270lb soon. 300lb (bw+110lb)  at max stack is a good goal.

Mon Dec 4

morning
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20
Horizontal Pull seated lat pulldown wide neutral 240lbx5, 255lbx5
Horizontal Pull seated hammerstrength iso row one arm 1x45lbx5-5, 2x45lbx5-5, 3x45lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx5-5-5-5, 45lb+25lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5

* squats feeling better now. will go for 405x4 again later. bw 190lb-192lb. cannot maintain 194lb+ without forcefully eating a lot more.
* did landmines again for shoulder work. i remember that these don't tire the back. only stopped before because i went too heavy at 2x45lb per arm and eventually tire my obliques. the hammerstrength row machine is right there next to the landmine press so i did some light reps for pull balance. i prefer the seated horizontal pulling with the wide grip attachment but hesitating on doing them regularly because i might possibly tire my lowerback supporting the weight.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide grip neutral 240lbx5, 255lbx5
Horizontal Pull seated cable rows wide grip 120lbx10, 150lbx5, 180lbx5, 210lbx5
Vertical Push standing shoulder one arm landmine press 45lbx5-5-5-5, 45lb+25lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5

* will do my 405x4 tmrw. did not have the squat rack this afternoon. the gym was too busy. don't want to overexert and force a rep more than i have too i there were no pins.

Tue Dec 5

morning
Squats 315s-365-405x4-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 240lbx5, 255lbx5, 270lbx5
Vertical Pull cable upright rows 100lbx10-10
Horizontal Pull seated cable rows wide grip 180lbx5, 195lbx5
Vertical Push standing shoulder one arm landmine press 45lbx5-5-5, 45lb+25lbx5-5, 45lb+35lbx5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5, 7x45lbx5

* found a more effective way to hinge my legs on the lat pulldown station comfortably. was able to get 270lbx5s without any problems. could get 285lbx5 soon. and 300 full stack in a couple of more weeks.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5
Vertical Pull cable upright rows 100lbx10
Horizontal Pull seated cable rows wide grip 180lbx5, 195lbx5, 210lbx5, 225lbx5, 240lbx5, 255lbx5
Vertical Push standing shoulder one arm landmine press 45lbx10-10
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5-5-5
 
* getting very strong on the rowing.

Wed Dec 6

morning
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | skip - seated lat pulldown wide neutral 240lbx5, 255lbx5, 270lbx5
Vertical Pull one arm cable upright rows 60lbx10, 80lbx5, 100lbx5, 120lbx5, 140lbx5
Horizontal Pull seated cable rows wide grip 225lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx10-10, 45lb+25lbx5, 45lb+35lbx5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5-5-5

* the cable upright rows yesterday using the short straight bar attachment on the low pulley station did not feel very good so i stopped at a single set of 10. i got tired from the heavy pulling and when i went to finish off with side shoulder pulling, the movement felt very unsmooth. did volumes of one arm pulling and this felt tons smoother. only problem is my right pulling is a lot weaker.
* landmine shoulder pressing still working.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx10
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5

* strong for 405+ this afternoon but prefer to stay with bare minimum routine again until i get heavier a little.

Thur Dec 7

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5, 285lbx5, 300lbx5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx10
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5

Fri Dec 78

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5, 285lbx5
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5, 2x45lbx5-5

* will see how much more stronger my squats are after this 2-3 day deload. pullups are very strong.

Sat Dec 9

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5-5-5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx10


Title: Re: Kingfush
Post by: Kingfish on December 10, 2017, 11:11:44 am
Dec 10-16, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Dec Week 2 of 4

Sun Dec 10

morning
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5, 45lb+35lbx5
Horizontal Pull seated cable rows wide grip neutral 195lbx5, 210lbx5, 225lbx5, 240lbx5, 255lbx5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx5, 120lbx5, 140lbx5
Calves seated calf raises soleus 5x45lbx10-10

* the deloads on the squat is working. feeling very fresh already.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5, 285lbx5
Vertical Push standing shoulder one arm landmine press 45lb+25lbx5, 45lb+35lbx5, 2x45lbx5
Horizontal Pull seated cable rows wide grip neutral 195lbx5, 210lbx5, 225lbx5, 240lbx5
Vertical Pull one arm cable upright rows 80lbx5-5, 100lbx5-5

Mon Dec 11

morning
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5
Vertical Push standing shoulder one arm landmine press 45lb+25lbx5, 45lb+35lbx5
Horizontal Pull seated cable rows wide grip neutral 210lbx5, 225lbx5, 240lbx5
Vertical Pull one arm cable upright rows 80lbx5-5, 100lbx5-5
Calves seated calf raises soleus 5x45lbx10, 6x4lbx5-5

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5, 285lbx5, bwx5
Vertical Push standing shoulder one arm landmine press 45lb+25lbx5, 45lb+35lbx5, 2x45lbx5
Horizontal Pull seated cable rows wide grip neutral 210lbx5, 225lbx5, 240lbx5
Vertical Pull one arm cable upright rows 90lbx5-5, 100lbx5-5
Calves seated calf raises soleus 5x45lbx5, 6x4lbx5, 7x45lbx5

* keeping squats to bare minimum for a while now. been progressing nicely with the wide grip rowing. i was able to pull full stack 300lbx5 but was too tiring at this time. kept it to 285lb today.
* the 315 today after the 405 felt like i could have 20-rep it. stick to plan and just do my little squat singles and focus on shoulders and back.

Tue Dec 12

morning
Squats 315s-365-405-435-315x5
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5-5
Vertical Push standing shoulder one arm landmine press 45lb+25lbx5, 45lb+35lbx5
Horizontal Pull seated cable rows wide grip neutral 210lbx5, 225lbx5, 240lbx5, 255lbx5
Vertical Pull one arm cable upright rows skip
Calves smith machine standing calf raises 315lbx5-5, 405lbx5

* 405 too easy this morning and id be very lazy not to do something heavier. got 435 without any issues even at a very lean 192lb bw. i'm very happy that my left elbow tenderness is not showing up even with all the volumes of heavy wide grip pulldowns and one arm shoulder landmine press. still not brave enough to do dips.

afternoon
Squats 315s-365-405-315x5-5-5-5
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5
Vertical Push standing shoulder one arm landmine press 45lb+25lbx5, 45lb+35lbx5, 2x45lbx5
Horizontal Pull seated cable rows wide grip neutral 225lbx5, 240lbx5, 255lbx5
Calves smith machine standing calf raises 315lbx5-5, 405lbx5, 405lbx5

Wed Dec 13

morning
Squats 315s-365-405-315x5
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5-5, bwx5
Vertical Push standing shoulder one arm landmine press 45lb+25lbx5, 45lb+35lbx5, 2x45lbx5
Horizontal Pull seated cable rows wide grip neutral 225lbx5-5, 240lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5 | smith machine standing calf raises 315lbx5, 405lbx5, 405lbx5

afternoon
Squats 315s-365-405-315x5
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5-5
Vertical Push standing shoulder one arm landmine press 2x45lbx5-5
Calves seated calf raise soleus 5x45lbx10-10

Thur Dec 14

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20
Vertical Push standing shoulder one arm landmine press 1x45lb+35lbx5-5
Horizontal Pull seated wide grip cable rows 225lbx5, 240lbx5, 255lbx5, 270lbx5

Fri Dec 15

afternoon
Squats 315s-365-405-405x4-315
Vertical Pull bw chins wide neutral x20
Vertical Push standing shoulder one arm landmine press 2x45lbx5-5
Horizontal Pull seated wide grip cable rows 240lbx5, 255lbx5, 270lbx5

Sat Dec 16

afternoon
Squats 315s-365-405-315x5-5-5-5
Vertical Pull bw chins wide neutral x10-10
Vertical Push standing shoulder one arm landmine press 1x45lb+35lbx5-5
Horizontal Pull seated wide grip cable rows 240lbx5, 255lbx5


Title: Re: Kingfush
Post by: Kingfish on December 17, 2017, 11:26:58 am
Dec 17-23, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Dec Week 3 of 4

Sun Dec 17

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide neutral x20
Vertical Push standing shoulder one arm landmine press 2x45lbx5-5
Horizontal Pull seated wide grip cable rows 255lbx5-5
Calves standing calf raises smith 225lbx5-5, 315lbx5-5-5-5
Abs weighted cable situps 30lbx5-5, 35lbx5-5

afternoon
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide neutral x20
Vertical Push standing shoulder one arm landmine press 1x35lb+25lbx5-5, 1x45lb+35lbx5-5
Horizontal Pull seated wide grip cable rows 240lbx5-5
Calves standing calf raises smith 315lbx5-5-5-5

Mon Dec 18

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide grip 240lbx5-5
Calves standing calf raises smith 315lbx20

afternoon
Squats 315s-365-405-315x5-5-5-5
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide grip 240lbx5
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx5, 180bx5, 195lbx5

* gym too crowded lately. had to use the chest press machine because so many people are rowing on the landmine press area. i made sure i didn't tire my lower back on the pressing. i'm only making contact with the back support at the area where i put the weight of the bar when i squat. form looks like a decline bench but seated.

Tue Dec 19

morning
Squats 315s-365-405-315x5-5-5-5
Vertical Pull bw chins wide neutral x20
Calves standing calf raises smith 315lbx10-10-10-10
Horizontal Push seated chest press machine reverse grip 135lbx10-10, 150lbx5, 180bx5, 195lbx5

* will have a 3 day lake tahoe skiing trip. theres a good gym there at the olympic village so no problems keeping up with my routine. been weeks now of doing x20 bw pullups at least 1-2x per day. no elbow issues. been getting weaker on the weighted latpulldowns. i was already at 270-385-300 but now at a comfortable 240-255lb. will go heavier again when i start skipping these straight bw to 20 set. i do them straight to 12, and singles the rest while continuing to hang on the bar.

afternoon
Horizontal Pull wide grip cable rows one arm
Horizontal Pull wide grip cable rows 
Vertical Push cable shoulder press using straight bar attachment 120lbx5s max   
Vertical Pull one arm cable upright rows

* did not have a squat rack at my buildings little fitness center. did not bother going to another gym to squat because i got good volume already in the morning, and i did not get as much daytime sleep as i'm used to. used a matrix multi cable machine and it got the job done.
* did not bother logging exact weights because the machine has some weird denomination on the plate stack. stayed at 10s for sets on warmups and kept to 5 progressing the weight up.

Wed Dec 20

morning
Squats cable station straight bar full squats paused x5s
Horizontal Pull wide grip cable rows 
Vertical Push cable shoulder press using straight bar attachment   

afternoon
Horizontal Pull wide grip cable rows 
Vertical Push cable shoulder press using straight bar attachment   
Vertical Pull one arm cable upright rows
Cardio inclined walking 4.5%, 4mph. 15 mins. HR 133max

Thur Dec 21

morning
Squats 315s-365-405-315x5-5
Horizontal Pull seated machine rows nautilus nitro 215lbx5-5, 245lbx5-5-5-5
Vertical Push seated machine press 135lbx5-5, 150lbx5, 180lbx5, 195lbx5
Vertical Pull seated machine pulldown nautilus nitro 215lbx5-5, 245lbx5-5
Calves standing calf machine 200lbx5-5, 290lbx5-5-5-5

* got very good sleep after a dinner of smoked ribs and bbq. woke up and the little squaw valley fitness center is not going to cut it. had to drive at 14F freezing weather about 10mins to a tahoe city gym. got decent reviews but was expecting at least a smith machine so i can do heavier squats. the cable station squats i've been doing is not very comfortable. i have to start at the bottom position because of the straight bar attachment connected to two low pulleys. thats the only way i can work the squats on that matrix multi station machine.
* very surprised that this local gym has everything i need and some more. it has a GHR bench and my favorite line of machines - nautilus nitro series. its an old school line but the individual handle design helps a lot with full ROM while still have a solid two arm balance.

* individual handles can pivot out for best ROM while still giving you the feeling of a double hand movement because the resistance is coming from a single point. double hand movement makes you lift more weight. no balancing and just solid bracing with the legs.
* my favorite thing. too bad most full stacks at 245lb
(https://i.imgur.com/i7Nf7bM.jpg)

* local tahoe gym. a sante fitness
(https://i.imgur.com/9q72K6P.jpg)

afternoon
Squats 315s-365-405-315x5-5-5-5
Vertical Pull bw chins wide grip neutral bwx20 | seated lat machine pulldown wide grip 240lbx5
Vertical Push seated machine press 135lbx5-5, 150lbx5, 180lbx5, 195lbx5
Calves standing smith machine calf raises 315lbx5-5, 405lbx5-5-5-5, 455lbx5

* back to SF. 4hr late afternoon nap and i'm back at it.

Fri Dec 22

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 
Horizontal Pull seated cable rows wide grip neutral 225lbx5, 240lbx5, 255lbx5, 270lbx5
Vertical Push seated machine chest press 135lbx5, 150lbx5, 180lbx5, 195lbx5 | dips bwx20
Calves standing smith machine calf raises 315lbx5, 405lbx5-5-5-5

afternoon
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 
Horizontal Pull seated cable rows wide grip neutral 240lbx5, 255lbx5
Vertical Push seated machine chest press 180lbx5, 195lbx5, 225lbx5
Calves seated calf raise soleus 5x45lbx5-5-5-5, 6x45lbx5

Sat Dec 23

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 
Horizontal Pull seated cable rows wide grip neutral 240lbx5-5
Vertical Push seated machine chest press 180lbx5, 195lbx5 | dips bwx20 | seated smith machine shoulder press 135lbx5-5-5-5, 185lbx5
Calves standing smith machine calf raises 405lbx5-5, 455lbx5, 495lbx5
Abs weighted cable situps 30lbx5, 35lbx5, 40lbx5

afternoon
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 
Vertical Push seated machine chest press 180lbx5, 195lbx5, 225lbx5, 240lbx5
Calves seated calf raise soleus 5x45lbx5-5-5-5, 6x56lbx5

* been sick since wed with colds. not used to very cold weather at lake tahoe. did not affect my workouts. still getting good sleep. just annoying that i'm coughing.
Title: Re: Kingfush
Post by: Kingfish on December 24, 2017, 11:18:08 am
Dec 24-30, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 190-192lb

Dec Week 4 of 4

Sun Dec 24

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 | seated lat pulldown wide grip neutral 240lbx5
Vertical Pull one arm cable upright rows 80lbx5-5-5-5, 100lbx5-5
Vertical Push seated machine chest press 180lbx5, 195lbx5, 225lbx5
Calves standing smith machine calf raises 405lbx5-5-5-5, 455lbx5, 495lbx5

afternoon
Squats 315s-365-405-315x5-5-5-5
Vertical Pull seated lat pulldown wide grip neutral 240lbx5-5
Horizontal Pull seated one arm cable row 60lbx5, 80lbx5-5, 100lbx5-5
Vertical Push seated machine chest press 180lbx5-5, 195lbx5-5, 225lbx5, 240lbx5, 255lbx5

* gym closes early today at 2pm. did a 6am/12am combo today. had a quick nap in between. felt so stronger at lunch time probably because i'm not as fasted compared to my 6pm afternoon workouts.
* i'm getting very strong on the seated chest press machine using a reverse grip for more shoulder action. there should be a very good warmup to this exercise because the little elbow joints are starting to take heavy beating moving 255lb+ weights.

Mon Dec 25

afternoon
Squats Leg press x5s
Vertical Pull seated lat pulldown wide grip x5s
Vertical Pull one arm cable upright rows x5s
Vertical Push seated machine chest press x5s
Calves leg press calf raises x5s
Cardio inclined walking 7.5% @ 4mph. 15mins, 1mile
 
* used the little fitness center in my condo unit because its all thats open today. i have a bb and squat stands to do 315s at my balcony but did not feel like lifting outside. my legs are still domd more than usual because of my planned 315x20 volume yesterday.
* i still have the colds but im only coughing now. i don't feel sick anymore. the 2 week work vacation i took messed up my year round routine of workout.dinner.nap. my body probably went to shock and then when i'm weakest, went to ice cold lake tahoe.

Tue Dec 26

morning
Squats 315s-365-405-315x5
Vertical Pull bw pullup wide grip neutral x20
Vertical Pull one arm cable upright rows 80lbx5-5, 100lbx5
Vertical Push smith machine bench press close grip 135lbx5-5, 185lbx5, 205lbx5
Calves smith machine calf raises 405lbx5-5-5-5, 455lbx5-5
Abs weighted cable situps 30lbx5-5, 40lbx5

afternoon
Squats 315s-365-405-315x5-5,365x5
Vertical Pull bw pullup wide grip neutral x20
Horizontal Pull seated cable rows wide grip neutral 225lbx5-5, 240lbx5-5, 255lbx5, 270lbx5
Vertical Pull one arm cable upright rows 80lbx5-5,
Vertical Push smith machine bench press close grip 135lbx5-5, 185lbx5-5, 205lbx5-5
Calves smith machine calf raises 405lbx5-5, 455lbx5, 495lbx5, 405lbx5

Wed Dec 27

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw pullup wide grip neutral x20 | lat machine pulldown wide grip neutral 225lbx5
Horizontal Pull seated cable rows wide grip neutral 240lbx5, 255lbx5, 270lbx5
Vertical Push smith machine bench press close grip 135lbx5-5, 185lbx5-5, 205lbx5-5
Calves smith machine calf raises 405lbx5-5

* recovering from the daily smith machine inclined close grip bench pressing. its hitting the right muscles because most of the soreness is in the shoulder and upper chest area. im very lean lately. 188-190lb dry in the mornings.
* something new for the new year - more calories and more cardio. can't be too lazy and stay at 190lb. i will try again to get to a lean mid 190s. i was already at 455 at 194lb not too long ago but got lazy force feeding myself.

afternoon
Squats 315s-365-405-365x5, 315x5
Vertical Pull bw pullup wide grip neutral x20 | lat machine pulldown wide grip neutral 240lbx5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5
Calves smith machine calf raises 405lbx5, 455lbx5, 495lbx5-5, 405lbx5

Thur Dec 28

morning
Squats 315s-365-405-345x5

* ditch the workout after the squats to take care of things. thought about completing the workout but its been over a week already of these 2x /day workout because of my 2 week vacation. a little break is good.

afternoon
Squats 315s-365-405-365x5
Vertical Pull bw pullup wide grip neutral x20 | lat machine pulldown wide grip neutral 240lbx5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5, 225lbx5
Calves smith machine calf raises 405lbx5-5, 455lbx5-5, 495lbx5-5
Abs weighted cable situps 30lbx5-5-5-5, 40lbx5

Fri Dec 29

morning
Squats 315s-365-405-345x5
Vertical Pull bw pullup wide grip neutral x20 | one arm cable upright rows 80lbx5-5-5-5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5-5-5
Horizontal Pull seated cable row wide grip neutral 225lbx5 | one arm cable rows 80lbx5-5

* bw down to 188-190lb very lean. not too worried about strength going down. still lifting good numbers.

afternoon
Squats 315s-365-405-345x5
Vertical Push smith machine bench press close grip 205lbx5-5, 225lbx5 | bw dipsx20
Horizontal Pull seated cable row wide grip neutral 225lbx5-5, 240lbx5, 255lbx5, 270lbx5, 285lbx5, 300lbx5 
Calves seated calf raise soleus 5x45lbx5-5-5-5, 6x45lbx5

* i will start upping the calories little by little again until i get back to the mid 190s and lean. smith close grip bench pressing progressing well. i;m not getting any tenderness or lowerback issues yet so il keep on going with these too.

Sat Dec 30

morning
Squats 315s-365-405-345x5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5, 225lbx5-5
Horizontal Pull seated cable row wide grip neutral 225lbx5-5, 240lbx5, 255lbx5
Calves standing smith machine calf raises 405lbx5, 455lbx5, 495lbx5, 405lbx5

* resting the vertical pulling. there is this awkward discomfort on my right elbow when i pull up on the upright rows. i can do 80-100 easily on the left arm but the right arm is not feeling too smooth. rest the bwx20s and just do 225lb-240lblbx5s for maintenance.

afternoon
Squats 315s-365-405-345x5
Vertical Push smith machine bench press close grip 205lbx5-5, 225lbx5-5-5-5, 205lbx5-5
Horizontal Pull seated cable row wide grip neutral 225lbx5-5, 240lbx5, 255lbx5, 270lbx5
Calves standing smith machine calf raises 405lbx5-5-5-5

* got a fancy blender christmas gift and started bulking with it. protein shake with banana+cashiew or peanut. close grip pressing goal is ~275-315 on the smith. il try putting 245-255 to test weight and see how long it would take me to build up to close to 315 pressing. these 225 volumes i'm doing are all paused reps with full ROM. not putting 100% effort yet. just volumes to make sure no little muscle somewhere strains because of too fast progression.
Title: Re: Kingfush
Post by: Kingfish on December 31, 2017, 12:08:07 pm
Dec 31 - Jan 6, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 190-192lb

Jan Week 1 of 5

Sun Dec 31

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5-5-5
Vertical Pull lat machine pulldown wide grip neutral 225lbx5
Horizontal Pull standing one arm cable rows 60lbx5-5-5-5, 75lbx5-5-5-5
Calves seated calf machine soleus 5x45lbx5, 6x45lbx5-5-5-5 | standing smith machine calf raises 405lbx5-5-5-5

* bw up quickly to 192-194 after bananas and cashew combo in my protein shake. must be carb depleted. i will try 245lb on the smith later for my  close grip pressing. when i get my bw stable in the 194s, i will go for 385-405sx5 again.

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 205lbx5-5, 225lbx5-5
Vertical Pull star trac lat machine pulldown wide grip neutral 225lbx5, 240lbx5, 255lbx5
Horizontal Pull standing one arm cable rows 75lbx5-5

* did not get a long sleep. had to wake up a little early because of gym holiday closing time. was feeling good on the lifts but still have some little thing wrong with my right elbow on upright rows. used the star trac lat machine for pulldowns - one with the widening handles on full ROM. (diverging).
* was happy on how i blasted the squat routine without any breaks other than changing the weights. gym was packed and don't want to be an ass camping there while everyone is waiting. took my less than 10mins to do the squat. 3 mins of that is changing to my romaleos.
* going costco now to buy some steaks to welcome 2018.
 
Mon Jan 1

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5-5-5, 225lbx5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5, 80lbx5-5
Calves seated calf machine soleus 5x45lbx5-5-5-5

192lb post workout. still have abs. will go 194-196 and maintain again.
(https://i.imgur.com/d4O7M0S.jpg?2)

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 205lbx5, 225lbx5-5-5-5
Horizontal Pull standing one arm cable rows 80lbx5-5, 90lbx5, 100lbx5
Calves seated calf machine soleus 5x45lbx5-5, 6x45lbx5-5-5-5
Abs weighted cable situps 30lbx5-5-5-5

Tue Jan 2

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5, 255lbx2
Horizontal Pull standing one arm cable rows 80lbx5-5
Vertical Pull seated lat pulldown machine 120lbx5-5-5-5, 180lbx5-5
Calves seated calf machine soleus 5x45lbx5-5, 6x45lbx5-5

* felt strong on the pressing already in the morning. skipped the 205s and went straight to 225lb. did my volume 5s and then tried 255 after the last set of 225 still felt not so heavy. could probably get 3-4 on 255 when fresh. taking it easy with the rowing. waiting for my right elbow to be 100%.

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5, 245lbx5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5, 100lbx5
Calves seated calf machine soleus 5x45lbx5, 6x45lbx5-5-5-5

* good progress on the close grip inclined bench pressing. squats are also feeling good. bw 192-194lb. will top set 435s when i get my weight stable at 194ish.

Wed Jan 3

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5
Vertical Pull seated lat pulldown machine 135lbx5, 150lbx5, 165lbx5, 180lbx5
Calves seated calf machine soleus 5x45lbx5-5-5-5, 6x45lbx5

* bw now in the 190s steady. did some calorie/macro counting and i'm at ~ 3700kcal/day for steady gains.

protein shake recipe: 1280
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each)
1 cup cashew 170
5g creatine mono 0

protein - 50 powder, 16 nuts, 8 cashiew = 74g
chicken thigh 18g
total protein per meal - 92g
protein per day 184g
 
home cooked meal - 580
2 grilled chicken thigh - 480 (240 each)
0.5 cup rice 100

total kcal per day - 3720
2x protein shake 2560 (1280x2)
2x cooked meal 1160 (580x2)

this 3720 is max calories per day. goes down during workdays. cannot get food coma from the heavy banana loaded protein shake at work.

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5
Vertical Pull seated lat pulldown machine 150lbx5, 165lbx5, 180lbx5, 210lbx5, 225lbx5, 240lbx5, 255lbx5
Calves seated calf machine soleus 5x45lbx5-5, 6x45lbx5-5

Thur Jan 4

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5

Fri Jan 5

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5, 245lbx5-5
Horizontal Pull standing one arm cable rows 75lbx5-5, 85lbx5-5

* slight gout symptoms on my right foot possibly from the nut overdose. 6 servings of cashew+ peanuts daily is too much for me. had to cut back now to just 4 bananas and 2 protein scoops for my post workout shake. bw 192-194lb. right elbow now almost 100%. will start pulling heavier on the lat pulldown machine and cable rowing. calves skipped until i get my right foot fixed.

Sat Jan 6

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Rows standing one arm cable rows 75lbx5-5-5-5, 85lbx5-5
Pullups seated lat pulldown machine 225lbx5-5

* 194lb dry after a 6hr nap. besides the little gout i have on my right foot, i feel very strong this afternoon even after coming off a 3-day work week.
* 245x5s yesterday on shoulder work got me a little tired on that. rowing feeling almost 100% good on right elbow. will add the upright row tmrw morning and see if im fixed.
Title: Re: Kingfush
Post by: Kingfish on January 07, 2018, 10:42:41 am
Jan 7-13, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200


misc - leg of lamb 240g - 720kcal per meal.

Jan Week 2 of 5

Sun Jan 7

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Rows standing one arm cable rows 75lbx5-5, 80lbx5-5, 85lbx5-5
Pullups seated lat pulldown machine 225lbx5, 240lbx5, 255lbx5, 270lbx5

* caloric excess still working for strength. shoulders still weak from 245x5s but will get over this soon.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Rows standing one arm cable rows 75lbx5-5-5-5, 80lbx5-5
Pullups seated lat pulldown machine 255lbx5, 270lbx5, 285lbx5, 300lbx5

* gout pain almost gone. will start to do calf raises again.

Mon Jan 8

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Pullups seated lat pulldown machine 255lbx5, 270lbx5-5-5-5
Rows standing one arm cable rows 80lbx5-5-5-5 | seated cable row pronated grip 150lbx5, 165lbx5, 180lbx5, 195lbx5

* was surprised to sleep 9pm to 3:30am today. my 2 week vacation wrecked my sleep pattern. bw still at 194ish. removed all nuts until i get my gout settled. can do 1-2 servings of nuts per day but not going back to 6 anymore.
* i'm pretty set with my squat-shoulder-pullup-calve exercise selection but still trying to get my go-to for the rows. the one arm standing with the off hand braced is ok but my arm strength imbalance is making it uncomfortable. i pull stronger on the left arm as i am a southpaw. i can do seated rows but prefer something with a hard-stop on the top ROM so i can do good reps no matter how heavy the resistance is. i tired doing the rows this morning using the ez-curl attachment and it seems to work because i stop the ROM when i get it to touch my mid-section. will see if i get comfortable with this. the wide grip neutral works but i get unsure of the full ROM because of the lack of a hard stop at the top.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Pullups seated lat pulldown machine 270lbx5, 285lbx5-5, 300lbx5-5
Rows standing one arm cable rows 75lbx5-5 | seated cable row pronated grip 180lbx5, 195lbx5, 210lbx5, 225lbx5

* seated two arm cable row using the ez-curl attachment is alright for now. touching lower midsection on top ROM for consistency. seated lat pulldown machine already full stacked at 300lbx5s. these fell so good for my lats. would be nice to add more weight to the 300lb.

Tue Jan 9

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5, 245lbx5-5
Pullups seated lat pulldown machine 270lbx5-5, 285lbx5-5
Rows standing one arm cable rows 75lbx5-5 | standing one arm bb rows 80lbx5-5, 90lbx5

* tried these one arm rows using the fixed weight bb. it maxes at 100lb but an ez-curl bar does the job too. feels a lot better than db because i dont hit myself on top ROM. balancing is alright. grip it biased a little to the front.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lbx5-5-5-5
Pullups seated lat pulldown machine 270lbx5-5
Rows standing one arm bb rows 80lbx5-5-5-5, 90lbx5-5

* one arm bb rows are working. very good ROM. doing them with the off hand braced on the edge of smith machine. push-pull alternating. still not doing calves. very little soreness left of right leg from the gout. squats are very strong now at this stable 194lb bw. ~425-435 top set if i felt like it.

Wed Jan 10

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lbx5-5-5-5
Pullups seated lat pulldown machine 270lbx5
Rows standing one arm bb rows 75lbx5-5, 85lbx5-5, 95lbx5 | one arm landmine rows 1x25lbx5-5, 2x25lbx5-5, 3x25lbx5

* i thought i had it good on the rowing using the ez-curl bar (25lb) while holding on the smith alternating on the shoulder pressing. will update with vid later. then i saw this new guy doing one arm landmine rows with the off hand braced on a 24" plyo box. fukkit. that looks like something il do for years. tried it and it was as good as it looked. i was already fatigued after doing my rowing but still wanted to see if loading multiple 25lb plates will give me a quick max weight ceiling. the 3x25lb already felt like in the 80lb. i can load another 3 plates on top of the 3 plates. there is good weight progression here. you are rowing perpendicular to the bb. no weight touching your body on top ROM. nice. fat bar kills grip but the straps take care of that.
* will go for 425-435 later and the 4-day work week starts. been over 4 weeks since i worked the 4x13hr wed-sat shift. this is going to hurt a little.
* got the leg of lamb from costco at a discount. added to my macro list. my air fryer can only cook about the same about of meat per meal. 700ish kcal as long as its not pure belly meat. i like a bit of fat. i'm not bodybuilding. i enjoy food. :P

one arm bb row. 85lb. prefer the landmine row now. but will use this as 2nd best for rowing.
http://www.youtube.com/watch?v=N3eSPrX6Fhg

afternoon
Squats 315s-365-405-315x5
Shoulders seated machine dips 105lbx10-10-10-10
Pullups seated lat pulldown machine skip
Rows one arm landmine rows 3x25lbx5-5, 4x25lbx5-5-5-5

Thur Jan 11

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lbx5-5-5-5
Rows standing one arm bb rows 75lbx5-5-5-5, 85lbx5-5-5-5

* landmine area busy. had to do with ez curl bar one hand rows. wasn't so bad. i like it too. smith bench pressing comfortable now at 245s. might go 255-275 by end of this month. might start with calf work again by weekend. almost no more soreness in right foot.

Fri Jan 12

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lbx5-5-5-5
Rows standing one arm bb rows 75lbx5-5-5-5, 85lbx5-5-5-5 | one arm landmine rows 3x45lbx5-5
Pullups seated lat machine pulldown wide grip 270lbx5-5

* the one arm landmine rowing definitely feels better than the bb rowing. i row in a straight line getting my mid/posterior delts in the action. i don't feel comfortable with the bodybuilding rowing technique of pulling with elbow and bringing the weight into the hip area. i row by pulling the elbow up and getting the resistance to top ROM near my shoulders. they said that this technique is not healthy for the shoulders but i've been pain free with this routine for years now.
* if i wanted to pull my elbow to my hips to get good rhomboid action, i do it on the lat pulldowns.

Sat Jan 13

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lb-5x4 sets
Rows standing one arm bb rows 75lb-5x8 sets, | one arm landmine rows 3x45lb-5x2 sets
Pullups seated lat machine pulldown wide grip 270lb-5x2 sets
Calves 4x45lb 5x4 sets, 5x45lb 5x1 sets

* bw now at dry 194lb. the squats felt so much easier. back to calf work again. took it easy after almost 1 week off due to my right foot gout.
Title: Re: Kingfush
Post by: adarqui on January 07, 2018, 11:10:48 am
every physique selfie you post, you always look bigger and bigger and bigger. looking NFL-esque.
Title: Re: Kingfush
Post by: Kingfish on January 07, 2018, 11:28:49 am
every physique selfie you post, you always look bigger and bigger and bigger. looking NFL-esque.

 :headbang:

thicker shoulders makes me look a lot bigger. i seem to hit a max-leaness wall at mid 190s. anything over that and the fat to muscle gains go too much in favor of fat.

natty limits is somewhat real.  :ibcycling: :trollface:
Title: Re: Kingfush
Post by: Kingfish on January 12, 2018, 11:37:27 pm
^ i do minimal prep time.  i cook using an air fryer. season with little salt and lots of pepper. i'm on the lamb + little potato combo lately. still the same 900ish kcal per meal.
Title: Re: Kingfush
Post by: Kingfish on January 14, 2018, 06:04:59 pm
Jan 14-20, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200


misc - leg of lamb 240g - 720kcal per meal.

Jan Week 3 of 5

Sun Jan 14

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lb-5x4 sets
Rows standing one arm cable rows 75lb-5x4 sets, | one arm landmine rows 2x45lb-5x2 sets
Pullups seated lat machine pulldown wide grip skip
Calves 4x45lb 5x2 sets, 5x45lb 5x1 sets

* got some time to sleep 6hrs this morning after the 4th work night. woke up lunch time and did a morning workout. if i get good sleep again, il do another workout later tonight.
* rows doing well but im tiring now. skipped pullups to give my elbows more healing time.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine inclined bench press close grip 255lb-5x2 sets
Rows standing one arm cable rows 75lb 5x4 sets, 80lb-5x4 sets,   
Pullups seated lat machine pulldown wide grip skip
Calves 5x45lb 5x4 sets

* smith close grip inclined bench pressing now at 255lb. i start and stay at this weight. do these with my leg elevated. if my last rep is slow, il reset for ~30 sec and get the last one without crawling. thats how i keep my lowerback healthy.

Mon Jan 15

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb-5x4 sets
Rows standing one arm cable rows 75lb-5x4 sets, 80lb-5x4 sets
Pullups seated lat machine pulldown wide grip 270lb 5x2 sets
Calves 5x45lb 5x4 sets
 
* should be about time to start progressing on the squats but will hold off unti i get my inclined bench pressing to 275-295ish.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb-5x4 sets
Rows standing one arm cable rows 75lb-5x4 sets, 80lb-5x4 sets
Pullups seated lat machine pulldown wide grip 270lb 5x2 sets
Calves 5x45lb 5x4 sets

* the smith benching i'm doing is actually close grip with very little decline. the adjustable bench is set 2 notches up but the smith machine is tilted. i'm using it facing the back. i feel the shoulders are very healthy this way. if the adjustable bench was flat, the bar would be too declined that i have to brace my legs so i don't get pushed up.

Tue Jan 16

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb 5x4 sets
Rows standing one arm cable rows 80lb 5x4 sets
Pullups seated lat machine pulldown wide grip skip
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets
Abs weighted cable situps 30lb 5x4 sets
Cardio inclined walking 4mph@0% 7.5mins + 4mph@7.5% 7.5mins. 1mile in 15mins

* still at a 194lb dry bw for more than a week now.  my maintenance squat routine takes me very little time. i'm camping on the smith machine now. did many things this morning.
* looked at the specs of the star trac smith machine and it is at a 7deg angle. i raise the adjustable bench 2 notches up so i don't get dizzy. my back is not all flat on the bench. i put the contact/weight on my upper back area so my chest is pretty much arched to a flat bench. (what the cheating inclined bench peeps are doing - uses the incline bench but raises the torso so much that the movement just becomes a flat bench).

afternoon
Squats 315s-365-405-435-315x5
Shoulders smith machine bench press close grip 255lb 5x2 sets
Rows standing one arm cable rows 75lb5x8 sets | 80lb 5x2 sets
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets

* the paused 405 got too easy this afternoon. had to go heavier. 435 was alright.

Wed Jan 17

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb 5x2 sets
Rows standing one arm cable rows 80lb 5x4 sets
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets
Cardio inclined walking 4mph@0% 5mins + 4mph@4% 10mins. 1mile in 15mins, 130bpm

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb 5x4 sets
Rows standing one arm landmine rows 2x25lb 5x2 sets, 3x45lb 5x4 sets
Calves 6x45lb 5x2 sets

* eating air-fryed costco fries bought frozen in bulk of 30lbs. good carbs and somewhat clean calories. tried doing my banana protein shake using frozen bananas. thing taste like ice cream.

Thur Jan 18

afternoon
Squats 315s-365-405, 405 1x3 sets, 315 5x1 set
Shoulders smith machine bench press close grip 255lb 5x2 sets, 275lb 1x3 sets
Rows standing one arm cable rows 75lb 5x2 sets, 75lb 10x2 sets
Calves 5x45lb 5x2 sets, 10x1 sets

* tried the 275s on the smith pressing and it was not very heavy. could have gotten 2 or forced a 3.

Fri Jan 19

afternoon
Squats 315s-365-405, 315 5x1 set
Shoulders smith machine bench press close grip 275lb 1x5 sets, 255lb 5x2 sets
Rows standing one arm cable rows 75lb 5x2 sets, 80lb 10x2 sets
Calves 6x45lb 5x1 sets

Sat Jan 20

afternoon
Squats 315s-365-405, 315 5x1 set
Shoulders smith machine bench press close grip 275lb 1x5 sets, 255lb 5x2 sets | weighted dips 105lb 10x2 sets | 120lb 5x1 sets, 135lb 5x2 sets
Rows standing one arm cable rows 80lb 5x2 sets, 80lb 10x2 sets, 100lb 5x2 sets
Calves 5x45lb 5x2 sets, 10x1 sets

* bw 195lb. close grip bench pressing still feeling very good and nothing is getting strained or injured. i could be at 295-315 already in a few weeks if i keep up with my grinding. mid 190s bw makes my squat routine so easy. i should be at mid 400s now but prefer to put my energy to the shoulder work and rowing.
* right elbow completely healed now from the over-volumes bw pullups. did 100lb cable rows with very good ROM.
Title: Re: Kingfush
Post by: Kingfish on January 21, 2018, 11:38:47 am
Jan 21-27, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 194-196b

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.




Jan Week 4 of 5

Sun Jan 21

morning
Squats 315s-365-405 | smith machine 315 5x2 sets, 405 3x1 sets
Shoulders smith machine bench press close grip 275lb 1x5 sets, 225lb 5x2 sets
Rows standing one arm cable low rows 80lb 5x2 sets, 90lb 5x2 sets, 100lb 5x2 sets |  one arm cable high rows 80lb 5x2 sets, 90lb 5x2 sets, 100lb 5x2 sets | one arm cable upright rows 40lb 5x4 sets
Calves 5x45lb 5x4 sets, 6x45lb 5x1 sets

* took vid of my close grip pressing. i am pressing on a very slight decline. it looks like an incline press but its a decline for sure. 
* did so many rows this morning. feeling very good that my right elbow is fixed. it feels more natural and safer for me to row horizontal (landmine row) or at the extremes of horizontal (high row or low row) but not at a vertical. i believe it eventually kills my elbow when i pull straight up and down - some biomechanics thing. a slight lean of the torso puts my pulling at a lot more comfortable position. that is why i prefer the one arm cable. the resistance pulleys move freely in 4 directions. the resistance gets inline to my pulling motion.

275x1 close grip decline press
http://www.youtube.com/watch?v=isFSI2Y3pGU

afternoon
Squats 315s-365-405-435x1-315x5
Shoulders smith machine bench press close grip 275lb 1x5 sets
Rows standing one arm cable high rows 100lb 5x4 sets, 10x1 sets | lat pulldown wide grip 120lb-150lb-180lb 5x1 sets each
Calves 5x45lb 5x4 sets, 6x45lb 5x1 sets

* 405 felt good again and did my occasional 435x1. bw goal of 194-196 there already.

Mon Jan 22

morning
Squats 315s-365-405, 315x5
Shoulders smith machine bench press close grip 275lb 1x5 sets | machine dips 120lb-135lb 5x2 sets each
Rows standing one arm cable high rows 100lb 5x2 sets, 10x1 sets | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x4 sets, 6x45lb 5x1 sets

* did not do low rows (upright rows) because the movement does not feel healthy for the elbow. everything else feels good.

afternoon
Squats 315s-365-405, 435x1, 315x3
Shoulders smith machine decline bench press close grip 275lb 1x5 sets
Rows standing one arm cable high rows 100lb 5x8 sets | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets

* was not planning on another 435 this week but i guess its about time i lift something heavier again. kept the backoff to 3s to minimize fatigue.
 
Tue Jan 23

morning
Squats 315s-365-405-435,
Shoulders smith machine bench press close grip 275lb 1x5 sets 
Rows standing one arm cable high rows 100lb 5x4 sets | one arm cable mid rows 80lb 5x2 sets
Calves 5x45lb 5x4 sets

* this consistent dry 194lb got me a lot stronger.  435x1 was not slow. if it were a grinder, i would not have recovered from the workout 12hrs ago. will probably do another 435x1 later in the afternoon and stay with this ramping as long as my bw does not drop.

afternoon
Squats 315s-365-405-435, 345x3
Shoulders smith machine bench press close grip 275lb 1x5  | seated machine dips 120lb 5x2, 135lb 5x2 
Rows standing one arm cable high rows 100lb 5x2, 10x1 | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x4 sets
 
* this is whats working right now - 3-4 hr sleep at night, 5-6hr sleep at day. bw consistent at dry 194lb. will figure out how to use the seated dip machine and tie myself so i don't get pushed up on heavier weights. the foot rollers on the machine is not working for me.

Wed Jan 24

morning
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5  | seated machine dips 135lb 5x4
Rows standing one arm cable high rows 100lb 5x4 sets | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x4, 6x45lb 5x1

afternoon
Squats 315s-365-405-435, 345x3
Shoulders smith machine bench press close grip 275lb 1x3  | seated machine dips 135lb 5x4
Rows standing one arm cable high rows 100lb 5x4 sets

Thur Jan 25

afternoon
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5, 255 3x1
Rows one arm cable mid rows 80lb 5x4 sets | one arm low rows 80lb 5x2, 100lb 5x2
Calves 5x45lb 5x4, 6x45lb 5x1

Fri Jan 26

afternoon
Squats 315s-365-405, 405x1
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable mid pull 80lb 5x4 sets | one arm high pull 100lb 5x4 sets
Calves 5x45lb 5x3, 6x45lb 5x1, 5x45lb 10x1

* tired from work nights. 405 still not very heavy but did not feel as quick as the other days.

Sat Jan 27

morning
Squats 315s-365-405,
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 40lb 5x2, 80lb 5x2 sets

afternoon
Squats 315s-365-405, 345x2
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 2x3
Rows one arm cable face pull 80lb 5x4 sets, one arm cable mid row 80lb 5x2, 10x1
 
Title: Re: Kingfush
Post by: Kingfish on January 28, 2018, 10:50:34 am
Jan 28 - Feb 3 , 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 196-198lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.




Jan Week 5 of 5

Sun Jan 28

morning
Squats 315s-365-405, 315x2
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x4 | seated machine dips 120lb 5x4, 135lb 5x1, 150lb 5x1
Rows one arm cable face pull 80lb 5x4 , one arm cable mid row 80lb 5x4
 
afternoon
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x2 | seated machine dips 135lb 5x2, 150lb 5x2
Rows one arm cable face pull 80lb 5x4, 100lbx5 | one arm cable mid pull 80lb 5x4 | one arm cable high pull 100lb 5x4 sets\\

* back on the groove again after the 3-day worknight. had to take a vacation on the 4th day to watch the epic game of the year - boston at warriors.
* bw dry 198lb. more strength gains are coming. still have abs. rowing doing well too. high pulls is on the multi cable station with the pulley at top position. i sit on a 6" plyo box about a leg length from the station. i brace with my extended leg so its not a completely up/down movement. i mentioned already that an up/down row(pulldown) eventually wrecks my elbow.

Mon Jan 29

morning
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 80lb 5x1, 100lb 5x1 , one arm cable mid row 80lb 5x4, one arm cable high pull 100lb 5x2
Calves seated calf raise soleus 5x45lb 5x4

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3 | seated machine dips 135lb 5x2 | bw dips 5x4
Rows one arm cable face pull 80lb 5x4, 90lb 5x1 , one arm cable mid row 80lb 5x4
Abs weighted cable situps 30lb 5x4

Tue Jan 30

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x2
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4
Abs weighted cable situps 30lb 5x2

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295lb 1x2, 255lb 3x2
Rows one arm cable face pull 80lb 5x4 | one arm cable mid pull 80lb 5x4 | one arm cable high pull 100lb 5x5

* bw 198lb dry. 435x1 was very easy this afternoon. easiest so far. could have a shot at 455 already but will wait until i get my bw to 202-204lb at least.

Wed Jan 31

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3 | seated machine dips 135lb 5x4
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2

* feeling sluggish this morning. too much pulling volumes yesterday and PRd on the pressing with 295lb. 435 was still light enough for daily top set.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4

Thur Feb 1

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2

Fri Feb 2

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3, 295lbx1 | seated machine dips 135lbx5, 150lbx5
Rows one arm cable face pull 80lb 5x4, 90lbx5 | one arm cable mid row 80lb 5x4

Sat Feb 3

afternoon
Squats 315s-365-405
Shoulders smith machine bench press close grip 275lb 1x5, 225lb 5x4, 255lb 5x1
Rows one arm cable face pull 80lb 5x2, 90lb 5x2, 100lb 5x1 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2

* tired from work night. 405 was easy but not very explosive. did more volumes of pressing instead.

Title: Re: Kingfush
Post by: Kingfish on February 02, 2018, 06:32:48 am
KF-- I can't believe you only take 136g of protein per day. I had thought you took 200g+. I think you used to, is it unnecessary to take that much protein? I remember when I used to take 190g+ per day at 175-185lb bw, a lot of that protein seems to get wasted and body doesn't absorb it....

protein shakes make me feel full longer without adding so many calories. that's probably the most benefit i get from eating protein shakes. i don't feel any stronger or thicker when i go very high dosages of protein.
Title: Re: Kingfush
Post by: Kingfish on February 04, 2018, 09:37:02 am
Feb 4-10 , 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 198-202lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Feb Week 1 of 4

Sun Feb 4

morning
Squats 315s-365-405
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x2, 225lb 3x2, 225lb 5x2
Rows one arm cable face pull 80lb 5x2, 90lb 5x2 | one arm cable mid row 80lb 5x2, 100lb 5x2 | one arm landmine midpull 2x25lb 5x2, 3x25lb 5x1 | lat pulldown wide supinated 150lb 5x2

* 405 a lot better this morning but did not go heavier. will take another round of sleep and go heavier later. did lost of volumes on other things.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295x1,  255lb 3x4
Rows one arm cable face pull 90lb 5x2 | one arm cable mid row 80lb 5x2, 100lb 5x2 | lat pulldown wide supinated 150lbx5, 195lbx5

* 255x3s very easy now on the pressing. will go 275x3s soon. i'm close to 315. the 295 was not a crawl. doing more volumes of these and not going too heavy too soon. don't want to wreck my elbows.
* been skipping the calf work because of some gout like tenderness on my right big toe. nothing painful but something i don't want to mess with.
 
Mon Feb 5

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3, 295lbx1
Rows one arm cable face pull 90lb 5x2 | one arm cable mid row 80lb 5x4, 100lb 5x2 | lat pulldown wide supinated 180lbx5, 195lbx5, 225lbx3, 240lbx3
Calves seated calf raise soleus 5x45lb 5x4

* got lifting hooks for my supinated puldowns. hard to get the straps on the pulldown bar on a reverse grip. did calves again and i was very strong. took it easy and stayed at 5 plates to minimize restart doms.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3, 255lb 3x4
Rows one arm cable face pull 90lb 5x2, 100lb 5x1 | one arm cable mid row 80lb 5x4 | lat pulldown wide supinated 240lb 3x2
Calves seated calf raise soleus 5x45lb 5x2, 6x45lb x5, 7x45lb x3

* added costco lactose free milk for bulking gains. i'm having a hard time going caloric excess without nuts.

Tue Feb 6

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x4 | seated machine dips 135lb 5x4
Rows one arm cable face pull 90lb 5x2 | one arm cable mid row 80lb 5x4 | lat pulldown wide supinated  225lbx3, 240lbx3
Calves seated calf raise soleus 5x45lb 5x4, 6x45lb x5

* still going caloric excess until i get to 205lb or whenever i start to not see abs.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295lbx1, 255lb 3x4
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x2 | one arm cable high pull 100lb 5x2
Calves seated calf raise soleus 5x45lb 5x2, 6x45lb x5, 7x45lb x3
Abs weighted cable situps 30lb 5x4

* the 435 is routine but not overpowering it enough to try something heavier.

Wed Feb 7

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295lbx1 255lbx3
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2 | lat pulldown wide supinated  225lbx3
Calves seated calf raise soleus 5x45lb x5, 6x45lb 3x4, 7x45lb x3

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable face pull 80lb 5x2 | bw pullup wide grip neutral x10
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

* got to 295s on the pressing. i start and stay with that weight.


Thur Feb 8

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x1
Calves seated calf raise soleus 6x45lb 3x4

* upperbody pressing feeling very good. il be 315 by end of this month.

Fri Feb 9

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x1
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

* bw 202 dry. 435 not very heavy even for a mid-work week. i'm usually weakest on fri and sat because of the lack of post workout nap, and the 13-hr work night schedule

Sat Feb 10

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275 1x2
Rows one arm cable mid row 80lb 5x2, 90lbx5, 100lbx5
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3
Title: Re: Kingfush
Post by: Kingfish on February 11, 2018, 10:23:19 pm
Feb 11-17 , 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202-204lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Feb Week 2 of 4

Sun Feb 11

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 1x5
Rows one arm cable mid row 80lb 5x4, 90lbx5, 100lbx5 | one arm cable high row 90lb 5x2
Calves seated calf raise soleus 6x45lb 3x4

* bw 202 dry for days now. 435x1 daily without any issues even at the end of a 4-day work week. smith machine pressing not as strong. accumulated fatigue but was still able to get what i planned.

Mon Feb 12

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 2x2
Rows one arm cable mid row 80lb 5x2, 100lb 5x2 | one arm cable high row 80lb 5x2
Calves seated calf raise soleus 6x45lb 3x4

* will use 275x3s later on the shoulder pressing. 315 would still be very heavy at this time but with 275x3s, il be a lot stronger in week or two. all exercise selection now is perfect. will add inclined walking when i feel that i'm getting too fat.
 
pics of gains. looks like most of the 10lb gains went to my obliques as fat. doesn't matter. i got a lot stronger on everything.

204lb wet bw. feb 12 2018
(https://i.imgur.com/mcMPrYw.jpg?1)

192bw jan 1 2018
(https://i.imgur.com/d4O7M0S.jpg?2)

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 3x4
Rows one arm cable mid row 80lb 5x2, 100lb 5x1
Calves seated calf raise soleus 6x45lb 3x2, 7x45lb x3

* 435x1 easist today. could have 445 but don't like how the double10s look. will keep it as is until i get thicker and go straight to 455.

Tue Feb 13

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x2, 275lb 3x1
Rows one arm cable mid row 80lb 5x2, 100lb 3x4
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x2, 275lb 3x2
Rows one arm cable mid row 80lb 5x4, 100lb x3 | one arm cable high row 80lb 5x2
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb 3x1

Wed Feb 14

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 3x1
Rows one arm cable mid row 80lb 5x2, 100lb 3x4
Calves seated calf raise soleus 6x45lb 3x4

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable mid row 80lb 5x4
Calves seated calf raise soleus 6x45lb 3x4

Thur Feb 15

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable mid row 80lb 5x4
Calves seated calf raise soleus 6x45lb 3x2, 7x45lb 3x1

Fri Feb 16

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 150lb 5x2, 180lb 5x1
Rows one arm cable mid row 80lb 5x2, 100lb 3x4

* smith machine broken. did pressing on the other machine. skipped calves. gym busy. had to go to work. last night tonight. woot!

Sat Feb 17

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 150lb-165lb-180lb-195lb 5x1 each, 210lb-225lb-240lb-255lb 3x1 each, 270lb-285lb 2x1 each
Rows one arm cable mid row 80lb 5x2, 100lb 3x5 | one arm cable high pull 100lb 5x2, 3x2
Calves seated calf raise soleus 6x45lb 3x4

* maxd out the seated chest press machine at 285lb. it was not very heavy but awkward to start because of the heavier concentric to start the set. the weight stack sticks to the bottom rubber. feels like i had to peel it off at the start. only get that on top 285lb. everything else is alright.


Title: Re: Kingfush
Post by: bball2020 on February 14, 2018, 11:13:50 pm
still killing it awesome man.  When was the last time you cut/jumped?    :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on February 15, 2018, 01:17:57 am
still killing it awesome man.  When was the last time you cut/jumped?    :ibsquatting:

 :headbang:

jumps in the last few months of 2017. i'm still fairly lean even at this low 200s bw but i'm not going to be doing any near max jumping at this weight. mid intensity jump squats for explosiveness but thats the most il do.
Title: Re: Kingfush
Post by: Kingfish on February 18, 2018, 10:29:17 am
Feb 18-24 , 2018

Full Squats - Paused - Maintenance
455 #206 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 204lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Feb Week 2 of 4

Sun Feb 18

morning
Squats 315s-365-405
Shoulders seated chest press machine 225lb 5x2, 3x2 | 240lbx3 | 255lbx3 | 270lbx3 | 285lbx3
Rows one arm cable mid row 80lb 5x4 | double hand cable upight rows 100lb 5x4
Calves seated calf raise soleus 6x45lb 3x4
Abs weighted cable situps 30lb 5x4
 
* got mentally tired from the very high volume of heavy little things on yesterdays workout. lost motivation to lift anything heavier than 405. still did heavish volume on the shoulder pressing but took it easy with the rows. did the seated chest press with reverse grip and it felt better.

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 255lb-270lb 3x2 sets each
Rows one arm cable mid row 80lb 5x4, 100lb 3x2 | seated lat pulldown reverse grip 225lb 3x2, 240lbx3, 255lbx3
Calves seated calf raise soleus 6x45lb 3x4 sets
Abs weighted cable situps 30lb 5x4 sets

* this is much better but i was expecting to spend little effort on 435 because i'm now 204lb dry. the heavier pressing volumes must be tiring me a little.

Mon Feb 19

morning
Squats 315s-365-405
Shoulders seated chest press machine 255lb-270lb 3x2 sets each
Rows one arm cable mid row 80lb 5x4 sets | double hand cable row wide reverse 180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* i thought id be 435 already this morning because of the strong diet and sleep. i guess the fatigue caught up to me. bw still strong at 204lb.

afternoon
Squats 315s-365-405-435
Shoulders smith reverse grip bench press 275lb 1x3 sets, 2x1 sets | 295lb 1x3 sets
Rows double hand cable row wide reverse 225lb 5x1 sets | 240lb-255lb-270lb 3x1 sets each | lat pulldown wide grip reverse 240lb-255lb 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets | 7x45lb x3

Tue Feb 20

morning
Squats 315s-365-405-435
Shoulders smith machine reverse grip bench 295lb 1x3 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x2 sets, 100lb 3x2 sets | double hand cable row wide reverse 210lb-225lb 3x2 sets each | lat pulldown reverse grip wide 225lb 3x2 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* very cold 38F morning but was able to lift strong again. i will keep top set to 435 until i get over 205lb bw.

afternoon
Squats 315s-365-405-455#205
Shoulders smith machine reverse grip bench 295lb 1x2 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x4 sets | double hand cable row wide reverse 225lb 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* bw dry 206lb after eating lots of costco steak fries air-fryed cooked this morning. no salt. no condiments. just krispy potatoes for gains. worked and got a good 455. i did not tire myself or toast my back doing it. id say at least 10-15lb over the 455 but can't be too sure because i'm not doing these heavy singles often enough again to figure out my strength. id still get 435 next morning workout. might try to hold off to 405 and try for another 455 in the afternoon.

Wed Feb 21

morning
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x2 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x2 sets, 100lb 3x2 sets | double hand cable row wide reverse 195lb 3x2 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

afternoon
Squats 315s-365-405-455#206
Shoulders smith machine reverse grip bench 295lb 1x2 sets
Rows lat pulldown wide grip reverse 210lb 3x3 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* 455 today felt as easy as yesterday. no glitch or grinding but still not confident to do these outside of the safety pins.

Thur Feb 22

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x2 sets
Rows one arm cable row 80lb 5x2 sets | lat pulldown wide grip reverse 210lb 3x1 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* tired from the work night. could get 435 but don't feel like fighting a heavy rep.

Fri Feb 23

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x1 sets, 275lb 1x2 sets,  135lb 10x3 sets
Rows one arm cable row 80lb 5x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* felt better than yesterday but still tired. did high rep on the 135lb reverse grip pressing to see what form i'm most comfortable with. had to be on the wider stance.

Sat Feb 24

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 185lb 5x4 sets | seated chest press machine reverse grip 180lb-195lb 3x2 sets, 210lb 3x1
Rows one arm cable row 80lb 5x2 sets, 100lb 3x2 sets | lat pulldown machine wide grip neutral 180lb-195lb-210lb-225lb 3x2 sets each, 240lb 3x1 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* took off a little early from work this morning and got a day off on 4th night to prepare for a mon-fri daytime work schedule this coming week. i've been working the night schedule for 15+ years now and kept myself healthy by keeping a consistent sleeping pattern (always sleeping between the hrs of 9-4 am or pm). this 5 day dayshift schedule is not going to be easy. planning on sleeping after 4pm since i live 10mins from work and hit the gym after a 3-4hr nap. ~ 9-10pm ish.
* was tired again this afternoon.
Title: Re: Kingfush
Post by: Kingfish on February 23, 2018, 01:02:06 am
^ partial ROM squats are more taxing on the joints. the weight at the reversal point are taken most by the connective tissues... thats what the literature says.
Title: Re: Kingfush
Post by: Kingfish on February 25, 2018, 10:39:21 am
Feb 25 - Mar 3 , 2018

Full Squats - Paused - Maintenance
455 #217 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 205lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Feb Week 4 of 4

Sun Feb 25

morning
Squats 315s-365-405
Shoulders seated chest press machine reverse grip 120lb-135lb-150lb-165lb-180lb 5x1 sets each, 195lb-210lb-225lb-240lb-255lb-270lb 3x1 sets each, 120lb-135lb-150lb 10x1 sets each
Rows one arm cable row 80lb 5x2 sets, 100lb 3x2 sets | lat pulldown machine wide grip 150lb-165lb-180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb-270lb-285lb-300lb 3x1 sets each, 120lb-135lb-150lb 10x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* bw solid at dry 206lb but still weak. will be very strong later after this nap. did backoff volumes of the little things. skipped the smith machine becausae i want to be more fresh for the squats.

afternoon
Squats 315s-365-405-455#207
Shoulders seated chest press machine reverse grip 120lb-135lb-150lb-165lb-180lb 5x1 sets each, 195lb-210lb-225lb-240lb-255lb-270lb 3x1 sets each, 120lb 10x2 sets, 135lb 10x1 sets
Rows double arm seated cable row mid pull 180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb 3x1 sets each | lat pulldown machine wide grip 150lb-165lb-180lb 5x1 sets each, 210lb-225lb-240lb-255lb-270lb-285lb 3x1 sets each, 120lb-135lb 10x2 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* not weak anymore. must be the mental beatdown from all the 295lb singles smith pressing. skipped those and doing the reverse seated chest press. i'm not so sure how to do my double workouts around a 9am-4pm mon-fri work schedule this week. i just slept from 9:30am-4:30pm today. might go for a 11pm-5am later and lift right away. no post workout naps after then and a nap from 4:30-7:30pm to prepare for the afternoon workout. sleep again 11pm-5am. not so sure id be able to sleep at 4:30pm-7:30pm but if that works, it will be a good week. 

Mon Feb 26

morning
Squats 315s-365-405-455#208
Shoulders seated chest press machine reverse grip 90lb-120lb 10x2 sets each, 135lb-150lb 10x1 sets each, 165lb-180lb-195lb-210lb 3x1 sets each
Rows double arm seated cable row mid pull 150-165 5x1 sets each, 180-195-210-225-240 3x1 sets each
Rows lat pulldown machine wide grip 150-165-180 5x1 sets each, 210-225-240-255-270 3x1 sets each, 120-135 10x2 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets, 2x45lb 10x2 sets, 3x45lb 10x1 sets
 
* slept 10:45pm-1:45-3am. not as much as i wanted but the first wave and i was already up at 1:45am. bathroom beak and got another 1hr+.  does not matte. i'm very strong now at this weight. got another good 455 with only 12hr after the last one. i will try to go home and nap after 4:30pm and see if i feel good for an afternoon workout. if i feel like crap already from the non-routine sleep pattern, il just do one workout.

afternoon
Squats 315s-365-405-455#209
Shoulders seated chest press machine reverse grip 165-180-195-210-225-240 3x1 sets each
Rows lat pulldown machine wide grip 210-225-240-255-270-285 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets

* felt jet lagged at 2pm. work ended at 3:45pm and was able to get to bed before 4:30pm. slept til 7pm. did not know where i was when i woke up but felt refreshed from the nap. gym at 7:30pm and was strong again. gym was so packed at this peak time but had to squat rack to myself.
* dry bw really dried up at 205 because of staying awake for so long. was drinking plenty of water to stay hydrated but not enough. will drink more trmw.

Tue Feb 27

morning
Squats 315s-365-405-455#210
Shoulders seated chest press machine reverse grip 120 5x1 sets, 135-150-165-180-195-210 3x1 sets each
Rows one arm cable rows 80 5x2 sets
Rows lat pulldown machine wide grip 150 5x1 set, 180-195-210-225-240-255-270 3x1 sets eac
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets, 4x45lb 10x2 sets

* slept 10:30pm-3:30am. bw still not as heavy as last week but did not matter. skipping the smith pressing got me very fresh. i'm doing 455s twice per day for the past few days. this stronger than the last run i had with this weight. i could 475 soon but don't want to get too fat.
* will do what i did yesteraday and nap 4:30pm-7pmand see if i feel good for the afternoon workout.

morning
Squats 315s-365-405-455#211
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows double arm seated row wide pronated mid pull 150-165-180-195 3x1 sets each
Rows lat pulldown machine wide grip 210-225-240-255 3x1 sets eac
Calves seated calf raise soleus 6x45lb 3x2 sets, 2x45lb 10x1 sets

* felt very tired and sleepy at 2-3pm and powered thru til i get home and slept 4:45pm-8pm. bw dry 204lb even with a lot heavier breakfast at 7:30am, which probably got me sluggish for the rest of the day.
* did the 455 this evening outside the pins now. gym so busy on a leg day and had to use the power rack. did not matter. i'm still very strong when im fat.

Wed Feb 28

morning
Squats 315s-365-405-455#212
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows one arm cable rows 80 5x1 sets, 90 3x1 sets, 100 3x3 sets
Rows lat pulldown machine wide grip 210-225-240-255-270-285 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets, 3x45lb 10x2 sets

* slept 10:45pm to 3:45am. 455 was a little heavier than usual but was still confident enough to rep it on the outside of the power rack. skipped the double hand rowing. thats the only thing different i did. maybe it got something in my torso stabilizing muscles tired. the one arm rowing has a brace so my torso has minimal stabilizing to do.
* might try to drink coffee at 2pm today when the peak of my jet lagged hits again. only thing in worried is that it might screw up with my 5-8pm nap later.

afternoon
Squats 315s-365-405-455#213
Shoulders seated chest press machine reverse grip 150-165 3x2 sets each, 180-195 3x1 sets each
Rows one arm cable rows 80-90 3x1 sets each 100 3x2 sets
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets

* 455 felt as heavy as this morning. same 4:45pm-8pm afternoon nap. bw down to 203.5lb. i'm not eating as much post workout in the morning because the food coma might be too much for me. i still have to be productive in my dayshift work training for this week. two days left so its almost over.

Thur Mar 1

morning
Squats 315s-365-405
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows one arm cable rows 80-90-100 3x1 sets each
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* 405 did not feel very heavy and could have used 455 next but the whole thing felt like yesterday. doable but had to put a good fight to do it. not good for 2x/day routine. the next 1/day routine is not until thur next week. had to refresh myself.

afternoon
Squats 315s-365-405-455#214
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows one arm cable rows 80 5x2 sets
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* felt stronger than usual but still feeling beat. most likely from this weird work schedule that i'm not used to.

Fri Mar 2

morning
Squats 315s-365-405-455#215
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows one arm cable rows 80 5x2 sets, 100 3x2 sets
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets

* a very good sleep from 10:45pm-4:30am. maybe because i'm not stressed anymore thinking about this dayshift schedule. todays the last day and i'm back again to wed-sat nights next week.
* got the 455 convincingly. can do it again later as long as my afternoon nap is just as good.

afternoon
Squats 315s-365-405-455#216
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Back one arm cable rows 80 5x4 sets, 100 3x1 sets
Back lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets

* slept 4pm-7:45pm and it was good enough to lift something heavy again. no more of this day shift schedule. il start work wed night.

Sat Mar 3

morning
Squats 315s-365-405
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each, 210-225-240-255 3x1 sets each, 270 3x1 sets
Rows one arm cable rows 80 3x3 sets, 100 3x1 sets
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* got good sleep but decided to skip the heavy to be more fresh later. will add some form of triples for backoffs also at some point.

afternoon
Squats 315s-365-405-455#217
Shoulders smith machine close grip bench press 135 10x2 sets, 185-205 3x2 sets each, 225 3x4 sets
Rows double arm seated cable rows wide grip 150 5x2 sets, 165-180-195-210-225 3x1 sets each
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets

* what a good week. did 11 singles of 455. did this afternoon without safety pins again because the squat rack was busy. did not matter. was very fresh because of the much needed deload this morning. the smith pressing feels better than the seated chest machine because of a deeper bottom ROM.
 
Title: Re: Kingfush
Post by: Kingfish on March 04, 2018, 10:20:50 am
Mar 4-10 , 2018

Full Squats - Paused - Maintenance
455 #224 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 205lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Mar Week 1 of 4

Sun Mar 4

morning
Squats 315s-365-405
Shoulders smith machine close grip bench press 135 5x2 sets, 185 3x2 sets, 205-225 3x1 sets each
Back one arm cable rows 80 3x2 sets, one arm cable upright rows 40 5x2 sets
Back lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x3 sets

* will stay at bw 205lb until i get a little lean. i had to gain more mass for the 455 single. getting to 475 is another level of fatness for me. might not be worth it anymore.

aftenoon
Squats 315s-365-405-455#218
Shoulders standing one arm landmine press 1x45 5x2 sets, 1x45+25 3x2 sets, 1x45+35 3x2 sets
Back one arm cable rows 80 3x3 sets, 100 3x1 set
Back lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 set

* did the 455 on power rack again. no pins. not too heavy but still a crawl after the 1/4 depth up. no caving in of the mid-back so i'm still good. when the speed decay is too quick and the crawling point becomes too slow - the back takes a beating and i have to skip days to recover.
* skipped the smith again to preserve back for the heavys

Mon Mar 5

morning
Squats 315s-365-405-455#219
Shoulders standing one arm landmine press 1x45 3x2 sets, 1x45+25 3x1 sets, 1x45+35 3x1 sets
Back one arm cable rows 80 3x3 sets, 100 3x1 set
Back one arm cable high pull 100 3x2 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 set

* replaced the seated lat machine with the one arm cable high pull because the hip rollers to keep me from getting pulled by the lat machine is adding strain to my lowerback.
* very cold 41F this morning and had to stay in the sauna for 5 mins to warmup. this is after a 30min+ hot shower at home.

afternoon
Squats 315s-365-405-455#220
Dips bw 3x6 sets, 10x4 sets
Back one arm cable high pull 100 3x4 sets
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x2 set

* scanned my training log to find out how i was able to maintain lifting 405+ and do things for the shoulders. dips it is. no lowerback crushing strain from pushing and as long as i don't get too crazy on the volumes, it should all be ok. might also go weighted but will probably max at triples also.

Tue Mar 6

morning
Squats 315s-365-405-455#221
Dips bw 3x3 sets, 10x4 sets
Back one arm cable high pull 100 3x3 sets
Back one arm cable row 80 3x2 sets, 100 3x2 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

afternoon
Squats 315s-365-405-455#222
Dips bw 3x6 sets
Back one arm cable high pull 100 3x4 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set, 8x45lb 2x1 sets

* got very good sleep and my nap pattern is almost solid and ready for the 4-night work week starting tmrw night. so strong that i end up exerting more because i hold the pause longer and keep the form more strict. i crawled halfway up. no back bending or anything ugly but clearly put more effort this afternoon than this morning.
* PR on the seated calf raises. the machine tops out at 8 plates. i'm more afraid of the knee pads popping off again so i had to keep the form very controlled. ROM was solid. checked it by the way i put the pin back. i cleared it well.

Wed Mar 7

morning
Squats 315s-365-405-455#223
Dips bw 3x6 sets, 10x1 sets
Back one arm cable high pull 100 3x6 sets
Pullups wide bw 3x7 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

* doing more bw volumes of the little things for conditioning and weight loss. stopping at triples and doing high sets so i can do them daily without adding too much fatigue to my joints.

afternoon
Squats 315s-365-405-455#224
Dips bw 3x7 sets
Pullups wide bw 3x7 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

Thur Mar 8

afternoon
Squats 315s-365-405
Dips bw 3x7 sets, 10x2 sets
Pullups wide bw 3x7 sets 5x1 sets
Abs weighted cable situps 25 5x2 sets, 35 3x2 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

* slept 7.5hrs this morning. been 12 days since i last worked a straight 13 hr night. squats felt alright but i was not feeling mentally awake yet this afternoon.

Fri Mar 9

afternoon
Squats 315s-365-405
Dips bw 3x7 sets, 10x2 sets
Pullups wide bw 3x7 sets 5x1 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

* a little stronger than yesterday but still not happy on how fast the 405 went.  will probably get 455 but will be to much intensity at this time. prefer to relax and recover.

Sat Mar 10

afternoon
Squats 315s-365-405
Dips bw 3x7 sets, 10x4 sets, 20x1 sets
Pullups wide bw 3x7 sets 5x2 sets
Abs weighted cable situps 25 5x2 sets, 35-40 3x1 sets each


Title: Re: Kingfush
Post by: Kingfish on March 11, 2018, 11:58:45 pm
Mar 11-17 , 2018

Full Squats - Paused - Maintenance
455 #227 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 205lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Mar Week 2 of 4

Sun Mar 11

afternoon
Squats 315s-365-405
Dips bw 3x7 sets, 10x4 sets
Pullups wide bw 3x10 sets
Calves standing smith machine 315x3, 405 3x2 sets, 495 3x2 sets, 405 3x4 sets

* bw staying at dry 205lb but still feel weak. seated calf machine broken. used smith and its ok.

Mon Mar 12

morning
Squats 315s-365-405
Dips bw 3x2 sets, 10x4 sets
Pullups wide bw 3x7 sets
Rows seated cable rows 150-165-180-185 3x1 sets each
Calves standing smith machine 405 3x2 sets, 455 3x2 sets,

* feeling a bit stronger now. might be back to normal this afternoon.

afternoon
Squats 315s-365-405-455#225
Dips bw 5x7 sets, 10x2 sets
Pullups wide bw 5x5 sets, 3x4 sets
Calves standing smith machine 455 3x3 sets,

* 455 was not so bad. will bring dip belt for weighted pullups/dips soon.
 
Tue Mar 13

morning
Squats 315s-365-405-455#226
Dips bw 3x7 sets, 10x1 sets
Pullups wide bw 3x11 sets
Calves standing smith machine 455 3x3 sets, 475 3x1 sets

* another morning when the 455 felt a lot better than the afternoon workout. bw 205 dry and have visible abs. the dips/pullups bw combo is adding a lot of calorie burning. skipped the weighted because the volumes will go down.

afternoon
Squats 315s-365-405-455#227 225 5x2 setse
Dips bw 3x3 sets, 10x2 sets
Pullups wide bw 5x3 sets, 3x2 sets

* skipped the calf work. smith busy. 455 felt heavier than morning again. did some 225s for volumes.

Wed Mar 14

morning
Squats 315s-365-405, 225 10x2 sets
Dips bw 3x5 sets, 5x2 sets
Pullups wide bw 5x3 sets, 3x4 sets
Calves standing smith machine 455 3x3 sets, 475 3x1 sets, 495 3x1 sets

* 405 felt light and convincing enough to go 455 but decided to save the heavy for later. will add more of these light back up volumes so i burn more calories. planning to bulk up to 207.5 ish without getting very fat. no intention of pushing for 475 but will do it if its not very heavy anymore. just want to keep the 455 top set routine and easier.

afternoon
Squats 315s-365-405, 225 5x2 sets, 275 3x3 sets
Dips bw 3x5 sets, 5x2 sets
Pullups wide bw 5x3 sets, 3x2 sets

Thur Mar 15

afternoon
Squats 315s-365-405, 275 3x3 sets
Dips bw 5x2 sets, 10x2 sets
Pullups wide bw 5x3 sets, 3x2 sets
Calves standing smith machine 455 3x2 sets, 495 3x2 sets

Fri Mar 17

afternoon
Squats 315s-365-405, 275 3x3 sets
Dips bw 5x2 sets, 10x2 sets
Pullups wide bw 5x2 sets, 3x3 sets
Calves standing smith machine 455 3x2 sets, 495 3x2 sets, 545 2x1 sets

* strong enough for 455 today but prefer to be leaner and do more volumes instead. burns more calories this way. i can recover from 275s triples. nothing was sore from the previous days of 275s

Sat Mar 18

afternoon
Squats 315s-365-405, 275 3x3 sets
Dips bw 5x2 sets, 10x2 sets
Pullups wide bw 5x2 sets, 3x3 sets
Calves standing smith machine 455 3x2 sets, 495 3x2 sets

Title: Re: Kingfush
Post by: adarqui on March 12, 2018, 12:28:27 pm
KF-- I can't believe you only take 136g of protein per day. I had thought you took 200g+. I think you used to, is it unnecessary to take that much protein? I remember when I used to take 190g+ per day at 175-185lb bw, a lot of that protein seems to get wasted and body doesn't absorb it....

protein shakes make me feel full longer without adding so many calories. that's probably the most benefit i get from eating protein shakes. i don't feel any stronger or thicker when i go very high dosages of protein.

same.. my final conclusion is that whey protein does absolutely nothing for me. absolute 0. I don't think it repairs anything, promotes growth of anything, or is in any way real food. For me personally, it feels completely useless.

I could drink 4 whey shakes in almond milk (not real milk, otherwise it would be effective) and it does nothing .. then I can eat 4 eggs and feel strong, recover faster, etc.

On a related note: that "3fuel" company wanted to "sponsor" me (product ambassador style), but I just can't commit to promoting their supps when I just find whey protein so useless. I mean some whey protein supps taste good, but that's about it. There's an enormous difference between how I feel eating chicken, eggs, meat, and/or milk, vs protein + water. Protein + water might as well just be water.

Also your log is just so damn nuts - pure beastmode with all of these doubles. stating the obvious, yet again.

peace!
Title: Re: Kingfush
Post by: Kingfish on March 12, 2018, 10:31:25 pm
^  yes. nothing beats the complete protein from eggs.  the syntha 6 shakes are more of a cleaner sugary treat. better than ice-cream.  most protein shakes gives me gas.

Title: Re: Kingfush
Post by: LBSS on March 13, 2018, 01:11:12 am
i swear by my breakfast of smoothie consisting of frozen strawberries, two scoops of WPC, big spoonful of peanut butter, water, and a banana. WPC is just protein, nothing special about it, but that keeps me full until lunch, tastes good, and gets some fruit in me. mmv.

don't disagree with the point about super high protein intake not bringing additional benefit, though. and i'm all whole protein the rest of the day.
Title: Re: Kingfush
Post by: adarqui on March 13, 2018, 05:34:29 pm
^  yes. nothing beats the complete protein from eggs.  the syntha 6 shakes are more of a cleaner sugary treat. better than ice-cream.  most protein shakes gives me gas.

as for gas, i can't mess with it. gas/bloating wrecks my running. I haven't noticed too much gas from protein shakes w/ water/almond milk, but I have from milk. so milk based shakes I haven't messed with in a long time.

but ya, egg protein > *

i swear by my breakfast of smoothie consisting of frozen strawberries, two scoops of WPC, big spoonful of peanut butter, water, and a banana. WPC is just protein, nothing special about it, but that keeps me full until lunch, tastes good, and gets some fruit in me. mmv.

don't disagree with the point about super high protein intake not bringing additional benefit, though. and i'm all whole protein the rest of the day.

just like Kingfish's syntha6 (i've had it, tastes incredible) protein, I imagine it tastes great. That stuff I was taking, tasted amazing, especially the coffee flavor. But, I just can't feel it "doing anything". I can feel milk, eggs, chicken/steak, but not whey. It's weird, but I guess I judge it from the perspective of: if I just take whey in addition to eating good, how do I feel? If I just take eggs (or chicken or meat) in addition to eating good, how do I feel? On just whey, I get weak .. as weak as if I wasn't eating any protein. wreckage.

but ya your shake sounds good.. the PB & fruit would make me feel good :D

as for breakfast.. fu*k I love my egg breakfasts. sets my whole day up. :D

pc!
Title: Re: Kingfush
Post by: Kingfish on March 18, 2018, 10:19:59 am
Mar 18-24 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 205lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Mar Week 3 of 4

Sun Mar 18

morning
Squats 315s-365-405, 275 3x2 sets
Dips bw 5x7 sets
Pullups wide bw 3x7 sets

* getting back to normal after the 3-day workweek. will probably go 455 later and back to 275 triples.  skipped smith calf raises for more back recovery.

afternoon
Squats 315s-365-405
Dips bw 5x10 sets
Pullups wide bw 3x10 sets

* the heavy smith machine calf raises added some back crushing fatigue. not enough to strain or injure anything but i can feel that my torso is not as solid as i want it to be to pause rep 455. 405 was alright. 
 
Mon Mar 19

morning
Squats 315s-365-405
Dips bw 5x7 sets
Pullups wide bw 3x7 sets
Cardiowalk 1mile @ 4mph-4% 145HR max
 
* finished everything very quickly because i took little breaks altenating the pullups-dips. was planning to add more rest time the moment the pullups start to lose explosiveness. got to 7 sets of triples without a grind at 3-5min break max.
* squats still alright but decided to wait another workout before i go very heavy later.  did some walking to build more appetite.

afternoon
Squats 315s-365-405-455 #228
Shoulders seated chest press reverse grip 150-165-180-195 3x1 sets each, 210-225-240-255 3x1 sets each
Rows one arm cable rows mid pull 80 3x5 sets | one arm cable rows high pull 100 3x4 sets

* the 455 should have been a lot easier but since i haven't lifted this for days, i put the pins on. and i tap the left pin. strong enough to push it back up from a pause even if i had to balance it back to place after the mishap.
* i want to lift the heavy again tmrw morning. i skipped the pullups-dips because these also add fatigue to my lower back. keeping my lowerbody braced on these bw exercise gets my midsection tired. i have a heavy lowerbody to stabilize. 

Tue Mar 20

morning
Squats 315s-365-405-455 #229
Shoulders smith machine close grip decline press 185 3x2 sets, 205 3x1 sets, 225 3x4 sets
Rows one arm cable rows mid pull 80 3x5 sets | one arm cable rows high pull 100 3x2 sets

* my gym needs to get the seated calf raise machine fixed. i dont want to use the smith on standing calf raises because my back needs to be fresh for the heavy. did the 455 this morning without the pins. no issues.

afternoon
Squats 315s-365-405 315x3
Shoulders smith machine close grip decline press 225 3x3 sets
Rows seated cable rows 150-165-180-195 3x1 sets each, 210-225 3x2 sets each
Calves seated calf raise soleus 5x45lb 3x2 sets, 6x45lb 3x4 sets

Wed Mar 21

morning
Squats 315s-365-405, 225x3
Shoulders smith machine close grip decline press 225 3x2 sets
Rows seated cable rows 195 3x2 sets | one arm cable row high pull 100 3x2 sets
Calves seated calf raise soleus 5x45lb 3x2 sets, 6x45lb 3x2 sets

* skipping 455 for 2 workouts now. keeping back fresh. il try later and start the 4-night workweek. i might have underestimated the lowerback fatigue coming from the seated cable rows. there is no off-hand bracing. i initially thought the weights would be light enough to not tire anything. need to skip these now and do one-arm only.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip decline press 185 3x2 sets, 205 3x2 sets, 225 3x4 sets
Calves seated calf raise soleus 5x45lb 3x2 sets, 6x45lb 3x2 sets, 7x45lb 3x1 sets

* did not feel like fighting a 455 this afternooon. lowerback not 100% fresh yet.

Thur Mar 22

afternoon
Squats 315s-365-405
Shoulders bw dips 5x2 sets
Rows one arm cable row high pull 100 3x4 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets

* something got tired on my lowerback. the smith pressing probably did not help that too. staying off the heavy until i fix this.

Fri Mar 23

morning
Squats 315s-365-405
Shoulders standing one arm landmine press 1x45lb 3x3 sets, 1x45lb+25lb 3x2 sets, 1x45lb+35lb 3x1 sets, 2x45lb 3x1 sets
Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x5 sets, 5x1 sets
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets

* took some day off work. got good sleep and did a morning workout.

afternoon
Squats 315s-365-405
Shoulders standing one arm landmine press 1x45lb 3x2 sets, 1x45lb+25lb 3x2 sets, 2x45lb 3x3 sets
Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x3 sets | one arm cable upright rows 25 10x2 sets, 50x3, 60x3
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 sets

Sat Mar 24

morning
Squats 315s-365-405
Shoulders bw dips 3x7 sets, 5x5 sets
Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x4 sets
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets

* will stop all pressing that compresses my lowerback. i'm not getting any worst but i'm not getting very strong either. calves are alright.

afternoon
Squats 315s-365-405
Shoulders bw dips 3x2 sets, 10x4 sets
Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* its the squat cage floor thats probably bothering my back. no weak feeling this afternoon but decided to skip another workout and go for the heavy tmrw. used another gym today and the dip machine was high enough that my leg was not bottoming out. felt so much better doing dips this way.
Title: Re: Kingfush
Post by: Kingfish on March 25, 2018, 11:05:50 am
Mar 25-31  , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 207.5lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Mar Week 4 of 4

Sun Mar 25

morning
Squats 315s-365-405
Shoulders bw dips 3x2 sets, 5x2 sets | one arm landmine press 45lb 3x3 sets, 45lb+25lb 3x2 sets, 2x45lb 3x1 sets
Rows one arm cable rows mid pull 80 3x2 sets, 90lb 3x2 sets, 100lb 3x2 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets
Cardio Inclined Walking 4mile/hr at 4%. 15mins. 1 mile.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip press 185 3x2 sets, 225 3x3 sets, 275 2x1 sets
Rows one arm cable rows mid pull 100lb 3x3 sets | one arm cable high pull 100lb 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

Mon Mar 26

morning
Squats 315s-365-405
Shoulders smith machine close grip press 185 3x2 sets, 225 3x3 sets, 275 2x1 sets
Rows one arm cable high pull 100lb 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

Tue Mar 27

morning
Squats 315s-365-405
Shoulders seated machine dips 150-165-180-195-210-225-240-255-270 10x1 sets each
Rows one arm cable high pull 70lb 5x3 sets | one arm cable mid pull 75 3x3 sets
Calves seated calf raise soleus 5x45lb 3x1 sets, 6x45lb 3x3 sets

* on a 4 day mon-thur vacation for my routine vegas buffet trip.

afternoon
Squats 315s-365-405
Shoulders seated machine dips 240-255-270-285-300-315-330 10x1 sets each
Rows one arm cable mid pull 70 10x1 sets, 70 5x2 sets
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x2 sets

* don't know how i was able to use very heavy weights on the seated dip machine here and not get pushed up. the 10 reps on 330 did feel like i was doing weighted dips. kept squats to 405 but feel good now for at least a 435. bacchanal buffet tonight. woot!
* got an annoying crushed feeling on my left mid quad area during sleep post workout. the seated calf raises are adding fatigue to my quads. now i'm not very sure if the pullups/dips combo few days back strained my back. weaker quads mess with my squat form. i can subconsciously shift the weight to the lowerback on the pause (lesser plantar flex) if i don't have enough quad explosiveness. that wreaks the back. will skip the calfs and see if my quad strength shoots back up strong.

Wed Mar 28

morning
Squats 315s-365-405
Shoulders seated machine dips 240-255-270-285-300-315 10x1 sets each
Rows one arm cable high pull 70lb 5x3 sets
Pullups wide grip neutral bw 3x4 sets

* skipped calf work this morning. the 7x45lb did some damage to my quads yesterday. squats felt heavier than usual.

afternoon
Squats 315s-365-405
Shoulders seated machine dips 270-285-300-315 10x1 sets each
Pullups wide grip neutral bw 3x4 sets
Calves standing smith machine calf raises 405 3x2 sets, 455 3x2 sets, 475 3x2 sets

Thur Mar 29

morning
Squats 315s-365-405
Shoulders seated machine dips 255-270-285-300 10x1 sets each
Rows one arm cable high pull 70lb 5x5 sets
Calves standing smith machine calf raises 405 3x3 sets

* the old school equipment at 24hr tropicana only goes to 70lb for my rowing. everything else is alright. seated dip machine is awesome. legs feeling a lot better when i started skipping the seated calf raises. going to SF by lunch.

Fri Mar 30

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 185 3x2 sets, 225 3x4 sets, 275 2x2 sets
Rows one arm cable high pull 100lb 3x4 sets
Calves bw standing calf raises 20x1 sets

Sat Mar 31

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 225 3x4 sets, 5x3 sets
Rows one arm cable mid pull 80lb 3x4 sets, seated cable row 150-165-180-195 5x1 sets each, 210-225 3x1 sets each
Calves standing smith machine raises 405 3x4 sets

* bw 200lb dry. no wonder i'm not feeling very strong. had buffets and lots of heavy eating at vegas but when i do that, i tend to eat a lot more meat and drop my carbs (so i can eat more of the expensive and awesome wagnu beefs, tri-tips lambs.. etc.) don't want to waste a $60+ buffet getting full with potatoes and rice.
Title: Re: Kingfush
Post by: Kingfish on April 01, 2018, 11:31:52 am
April 1-7  , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202.5lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


April Week 1 of 4

Sun April 1

morning
Squats 315s-365-405, 225 5x4 sets
Shoulders smith machine close grip bench 225 3x4 sets, 255 3x3 sets | seated machine dips 150-165-180 10x1 sets each
Rows one arm cable mid pull 80lb 3x4 sets, seated cable row 180-195 5x1 sets each | bw wide grip pullups 3x7 sets

* lower back feeling very fresh now. i did my smith bench pressing with my back friendly feet elevated on box with crossed legs just to make sure.

afternoon
Squats 315s-365-405, 225 5x1 sets, 275 3x2 sets
Shoulders smith machine close grip bench 225 3x4 sets, 255 3x2 sets
Rows one arm cable high pull 100lb 3x4 sets

* now i need to get carb loaded again to feel thicker. i'm at a very lean 200lb wet bw. 198lb when i wake up. might also not bulk up because summer is here and can't be fatty on summer.

Mon April 2

morning
Squats 315s-365-405, 275 3x2 sets
Shoulders smith machine close grip bench 225 3x4 sets | seated machine dips 150lb 10x1 sets
Rows one arm cable mid pull 80lb 3x4 sets | seated cable row wide grip 135lb-150lb 5x1 sets each, 100lb 20x1 sets | seated face pull rope grip 100lb 5x4 sets

* lots of rowing. back felt good. squat form feeling very smooth with all these light back off volumes. not 455 strong because of the leaness but not complaining.
* i usually add some form of SVJ/explosive exercise whenever i get very lean. might do them in the near future for more conditioning and calorie burn.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 225lb 3x4 sets, 255lb 3x1 sets
Rows seated cable row wide grip 150lb-165lb-180lb-195lb 5x1 sets each, 210lb-225lb 3x1 sets each | seated face pull rope grip 100lb 5x2 sets

Tue April 3

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 225-235 3x4 sets each, 255 3x1 sets
Rows seated cable row wide grip 150-165-180-195 5x1 sets each, 205 5x2 sets | seated face pull rope grip 100 5x4 sets, 10x2 sets, 20x1 sets
Abs cable situps 25 5x3 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x4 sets
Rows seated cable row wide grip 180-195 5x1 sets each, 210 5x3 sets | shoulder width grip 210 5x4 sets | seated face pull rope grip 100 10x4 sets
Calves standing smith calf raises 315 10x2 sets, 405 5x2 sets

* part of the street i live in was closed due to another shooting. only shooter died. i live down the street from youtube HQ.
* all abs showing now and i lost my 455 gains. will try and bulk another time. il max 435 at best. putting more effort in the shoulder work. 245 on the smith hits the spot. will continue with multi sets of triples. face pulls using dual rope grip feels very good for my back shoulders. already maxd the 200lb stack and was able to get 20 reps this morning. not a single thing was domd this afternoon from that.

Wed April 4

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x7 sets
Rows seated cable row wide grip 195 5x4 sets, shoulder width 195 5x3 sets | seated face pull rope grip 100 10x4 sets

* squats beginning to feel easier. bw 198lb. i was already at 207.5 a couple of weeks back doing 455 outside the pins. lost the gains. enjoying the rope pulling for my anterior delts. looking thick there right now.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x7 sets
Rows seated face pull rope grip 100 10x4 sets

Thur April 5

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x2 sets
Rows seated cable row wide grip ropes 180 5x2 sets, 195 3x2 sets | seated face pull rope grip 100 10x4 sets

Fri April 6

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x5 sets
Rows seated face pull rope grip 100 10x4 sets, 120 10x1 sets, 140 10x1 sets

Sat April 7

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x3 sets, 255 3x3 sets
Rows seated face pull rope grip 120 10x1 sets, 150 10x2 sets | seated cable rows rope grip 180 5x2 sets
 
 
Title: Re: Kingfush
Post by: Kingfish on April 08, 2018, 09:30:20 pm
April 8-14  , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 198lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


April Week 2 of 4

Sun April 8

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x4 sets
Rows seated face pull rope grip 120 10x1 sets, 150 10x4 sets | seated cable rows rope grip 180 10x2 sets, shoulder width straight bar 180 10x2 sets | one arm cable rows 80 10x2 sets
Abs weighted cable situps 25 5x3 sets

Mon April 9

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x3 sets, 265 3x3 sets
Rows seated face pull rope grip 140 10x4 sets, 150 10x1 sets | seated cable rows shoulder width straight bar 180 10x2 sets, 195 10x2 sets, 205 5x1 sets, 225 5x1 sets
Abs weighted cable situps 25 5x2 sets, 30 5x1 sets
Calves standing smith calf raises 315 10x2 sets, 365 5x1 sets, 405 5x1 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x7 sets, 275 3x1 sets
Rows seated face pull rope grip 140 10x4 sets, 150 10x1 sets | seated cable rows shoulder width straight bar 180 5x2 sets, 195 5x2 sets | one arm cable rows 80 10x2 sets

* been doing very high volumes of pulling lately. im at a very lean 198lb at the moment. lower back feels very fresh even with all the smith pressing. squats not very strong because legs lack thickness. could add back off volumes but i prefer to use my energy for the rowing and smith pressing. multi sets of 275x3s for shoulders is a good maintenance routine.

Tue April 10

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x3 sets, 275 2x2 sets
Rows seated face pull rope grip 140 10x2 sets | seated cable rows shoulder width straight bar 180-195 5x2 sets each, 205-225-240 5x1 sets each, 255 3x1 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x4 sets, 265 3x1 sets
Rows seated face pull rope grip 140 10x2 sets | seated cable rows shoulder width straight bar 225 5x3 sets, 240 5x1 set
Calves standing smith calf raises 315 5x2 sets, 405 5x2 sets

Wed April 11

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x7 setss
Rows seated face pull rope grip 140 10x2 sets | seated cable rows shoulder width straight bar 225 5x4 sets | straight bar high pull 140 10x2 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x7 setss
Rows seated cable rows shoulder width straight bar 225 5x4 sets, 240 5x1 sets

Thur April 12

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x4 sets
Rows seated cable rows shoulder width straight bar 225 5x3 sets, 240 5x3 sets

Fri April 13

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x3 sets
Rows seated cable rows shoulder width straight bar 225 5x3 sets, 240 5x3 sets, 255 5x1 sets, 270 3x1 sets, 285 3x1 sets
 
Sat April 14

afternoon
Squats 315s-365-405, 275x3
Shoulders smith machine close grip bench 255 3x7 sets, 275 2x2 sets
Rows seated face pull rope grip 140 10x4 sets | bw pullups wide 3x2 sets, 5x2 sets

* did the squats after the smith pressing. 405 was very heavy afterwards. used up most CNS doing the 275 doubles. 
Title: Re: Kingfush
Post by: Kingfish on April 15, 2018, 10:47:54 am
April 15-21  , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 198lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


April Week 3 of 4

Sun April 15

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x4 sets
Rows seated cable rows straight bar 225-240-255 5x3 sets each
Neck neck curls 30 10x4 sets, 20x1 sets | 45 5x4 sets

* lowerback feeling very good now for the last couple of weeks even with all the volumes of rowing and smith pressing. i'm weak on the squat because of the calorie cutting.
* added neck curls to my exercise rotation. something i learned from a guy in vegas gym on my last vacation. he was doing all sorts of neck workout on the leg curl/extension machine. his neck gains were real. i did my neck workout easier on the lat pulldown machine. i place my neck on top of the handle (split handles) and curled away. i prefer to train the bicep part of the neck (front) because the back side gets me the big trap look.
* i have a neck harness but prefer to not use it in public. and i look like a try hard boxer looking for attention. it messes up my hair too. the lat machine neck curls look simple. just put a towel and bow away.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x2 sets, 275 2x2 sets
Rows seated cable rows straight bar high pull 140 10x4 sets
Neck neck curls 30 10x1 sets | 45 5x2 sets, 10x1 sets | 60 3x1 sets

* neck felt alright after waking up. little tightness while sleeping but no doms. added more weight. all paused reps.

Mon April 16

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows straight bar high pull 140 10x4 sets | high pull neutral grip 140 10x4 sets
Neck neck curls 45 5x4 sets, 60 3x2 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x4 sets
Rows seated cable rows straight bar 225-240-255 5x2 sets each | wide neutral grip 150-165-180-195 10x1 sets each, 255 5x1 sets each

* my neck is tight in a good way. felt like it wants to curl heavy things. skipped this afternoon for better recovery. smith pressing doing well. start and kept it at 275s.

Tue April 17

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows neutral grip high pull 140 10x2 sets | seated cable rows neutral grip 240-255 5x2 sets each
Neck neck curls 45 5x2 sets, 10x4 sets

* squats felt better now. did more carbs last night with black grapes.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows neutral grip 240 5x8 sets
Abs weighted cable situps 20 10x2 sets

Wed April 18

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows neutral grip 240 5x4 sets, 255 5x3 sets, 270 3x2 sets
Neck neck curls 45 5x2 sets, 10x2 sets | 60 3x3 sets

post workout 196lb dry. shoulder and neck gains are coming.
(https://i.imgur.com/Eo5osbg.jpg?1)

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 275 3x2 sets, 2x2 sets
Rows seated cable rows neutral grip 240-255 5x1 sets each, 270 3x2 sets
Neck neck curls 60 3x2 sets, 5x2 sets

Thur April 19

afternoon
Squats 315-365-405
Shoulders smith machine close grip bench 275 3x3 sets
Rows seated cable rows neutral grip 255-270 5x1 sets each, 285 3x1 sets
Neck neck curls 60 5x2 sets | 75 3x1 sets

* was a little worried that il be tired this afternoon from the extended no-sleep because of the first day of work. i added more fruit carbs and it did its job. bw is the same 196ish but felt thicker and stronger this afternoon. 275x3s on bench and was also able to row 285x3 (300max stack). form is full on the rowing otherwise i would not have done the rep. elbow behind plane of back.
* neck curl up to 75 now. 

Fri April 20

afternoon
Squats 315-365-405, 275 3x2 sets
Shoulders smith machine close grip bench 275 3x2 sets
Rows seated cable rows neutral grip 255 5x4 sets
Neck neck curls 45 5x2 sets | 60 5x2 sets

Fri April 20

afternoon
Squats 315-365-405, 275 3x2 sets
Shoulders smith machine close grip bench 275 3x2 sets | 185-205 10x1 sets each
Rows seated cable rows neutral grip 255 5x4 sets, 270 3x1 sets | high pull neutral grip 140 10x2 sets | bw pullups wide neutral 5x2 sets | 10x1 sets
Neck neck curls 45 5x1 sets | 60 5x4 sets
Abs weighted cable situps 15-20 10x1 sets each

* bw 195ish. since im not thick enough for 455s, i might as well go lean as i can with routine 405 top singles. added some mid-heavy 10s for backoffs. took day off from work tonight. coworker got me coughing in the last few days. will rest it out so i don't turn this into a full blown sickness.

Title: Re: Kingfush
Post by: bball2020 on April 19, 2018, 12:37:57 am
Getting lean. Nice. How do you vary your diet for cuts? Jump sessions coming?
Title: Re: Kingfush
Post by: Kingfish on April 19, 2018, 12:52:08 am
Getting lean. Nice. How do you vary your diet for cuts? Jump sessions coming?

most of the time, my cutting diet is just about lowering the carbs. jumps not until the high 180s max.
Title: Re: Kingfush
Post by: Kingfish on April 22, 2018, 10:45:02 am
April 22-28, 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 195lb

April Week 4 of 4

Sun April 22

morning
Squats smith machine 315s-365-405, 275 5x2 sets, 315 3x2 sets
Shoulders smith machine close grip bench 275 3x2 sets | 205-225 10x1 sets each
Rows seated cable rows neutral grip 255 5x4 sets, 195 10x2 sets | high pull neutral grip 100 10x1 sets, 20x1 sets | 150 10x2 sets, 165 10x2 sets
Neck neck curls 45 5x2 sets, 10x2 sets | 60 5x4 sets

* found a way to do the high pull rowing using another setup. i was able to go heavier than 140 because of better leverage on keeping myself planted. did 180 and i was not able to keep myself seated.
* did volumes of squats on the smith to keep fatigue low. the movement feels very good.

neck curls 60lb
http://www.youtube.com/watch?v=4eEJNcVkwaE

afternoon
Squats 315-365-405 | smith machine 275 3x1 sets | 315 3x3 sets
Shoulders smith machine close grip bench 275 3x2 sets, 205 10x1 sets each
Rows high pull neutral grip 165 10x3 sets
Neck neck curls 60 5x2 sets | 75 5x2 sets | 90 3x1 sets

* bw 194 dry/fasted. was very strong on the squats. after effect of the morning smith volumes. did them again as backoffs. i might give this combo a try. minimal singles on the free weight and then go volumes on the machine. i should get thicker faster with this because fatigue will not accumulate as fast.
* rest on the horizontal rowing.

Mon April 23

morning
Squats smith machine 315s-365-405, 275 3x2 sets, 315 3x2 sets, 345 3x3 sets
Stiff-Leg Deadlift hex bar 5x4 sets, 10 5x4 sets, 25 5x1 sets 
Shoulders smith machine close grip bench 275 3x2 sets | 205 10x1 sets each
Rows seated cable rows neutral grip 180-195 10x1 sets each, 210-225-240-255 5x1 sets each, 270 3x1 sets | high pull neutral grip 140 10x2 sets, 150-160-170 10x1 sets each
Neck neck curls 60 5x4 sets
Calves smith machine calf raises 225-275 5x2 sets each, 315 5x4 sets, 365 5x2 sets, 405 5x1 sets.

* felt like the smith machine squats is very quad and glute driven without any action for my p-chain. added some very light sets of hex bar DL to get used to the movement again.
* did my seated cable rows elevated a little sitting on a 30lb db. the movement felt a lot better because the pulling is very close to being horizontal.
* about time i started doing some calf work. i have an afternoon work meeting today. woke up early and 2am gym time. i had everything to myself. did all circuit style. strong breakfast of chicken beasts and potatoes. big sleep and lift again tonight. 

afternoon
Squats 315-365-405
Shoulders smith machine close grip bench 275 3x2 sets, 295 3x2 sets, 205 10x1 sets 
Rows seated cable rows neutral grip 240 5x4 sets, 255 5x3 sets | high pull 100 40x1 sets
Neck neck curls 60 5x3 sets, 75 5x2 sets

* post workout bw down to 193lb. the morning routine burned a lot of calories. i was still very strong on the squat singles because of thicker legs form the volumes this morning. the RDL did not dom anything but i feel my hams and glutes got involved.
* tried to see how much volume i can do on the 100lb high pull. the middle pulleys max out at that weight. got to 40 and became bored.

Tue April 24

morning
Squats 315-365-405, 275-295 3x1 sets each, 315 3x2 sets, 365 2x1 sets
Shoulders smith machine close grip bench 275 3x2 sets, seated shoulder press machine 100 5x1 sets
Rows seated cable rows neutral grip 240 5x3 sets | seated cable rows high pull double rope 100 20x1 sets, 10x4 sets
Neck neck curls 60 5x1 sets, 75 5x1 sets, 90 5x4 sets

* the double rope attachment on the high pulling rows gets my side shoulders all the action. its the pulling apart motion that targets this sides/back. i got muscle spasms / near-miss cramps after i did a set to 20 to warm up on my right anterior delt.
* neck curling getting very strong now.

afternoon
Squats 315-365-405, 315 3x3 sets
Shoulders smith machine close grip bench 275 3x2 sets | seated shoulder press machine 100-125-150 5x1 sets each
Rows seated cable rows neutral grip 240 5x3 sets, 195 10x1 sets | seated cable rows high pull double rope 100 20x1 sets, 10x2sets
Neck neck curls 90 5x4 sets
Calves smith machine calf raises 315 5x2 sets, 365 5x1 sets, 405 5x2 sets

* smith machine pressing over-fatigued from the volumes of 205-225 x10s a couple of days back. will use the seated shoulder press as backoffs. this machine stacks out at 165. the motion of the double rope high pull rowing hits the posterior delts best. its the pulling and diverging towards to top ROM that gets all the action to the rear delts. i used the shoulder press machine because its almost the same motion as the rope rowing but reversed. it must be good for the other side of the delts (front).

Wed April 25

morning
Squats 315-365-405, 315 3x4 sets
Shoulders smith machine close grip bench 275 3x2 sets, seated shoulder press machine 100 5x2 sets, 125 5x1 sets, 150 5x2 sets
Rows seated cable rows neutral grip 240 5x3 sets, 195 10x1 sets | seated cable rows high pull double rope 140 10x3 sets
Neck neck curls 90 5x4 sets | 105 2x1 sets

* the 105 neck curls felt so much heavier than the 90s. this is a good place to get stuck and grind it out.

afternoon
Squats 315-365-405, 315 3x4 sets, 345 3x1 sets
Shoulders smith machine close grip bench 275 3x2 sets
Rows seated cable rows neutral grip 240 5x4 sets, 255 5x1 sets
Neck neck curls 90 5x3 sets

Thur April 26

afternoon
Squats 315-365-405, 315 3x4
Shoulders smith machine close grip bench 275 3x2 sets
Rows seated cable rows neutral grip 255 5x4 sets, 270 5x1 sets, 285 5x1 sets
Neck neck curls 90 5x2 sets, 105 5x2 sets

Fri April 27

afternoon
Squats 315-365-405, 315 3x2 sets, 225 10x1 sets
Shoulders smith machine close grip bench 275 3x2 sets | seated shoulder press machine 100 5x1 sets, 10x1 sets, 90 10x1 sets
Rows seated cable rows neutral grip 255 5x3 sets, 270 5x1 sets, 170 10x1 sets | seated rows high pull neutral grip 100 20x2 sets, double ropes 100 20x1 sets
Neck neck curls 90 5x1 sets, 105 5x2 sets

* added volumes of 10s for volume backoffs. will try if intra workout carbs + higher volumes make a difference in making me thicker and stronger. i know it will not be as effective when ur not anabolic as those on cycle but it doesn't hurt to try.
* this volume idea is already working in a way because i'm very lean right now at 194lb but the heavy squat singles are feeling easier lately as an effect of the back-off volumes. must be the blood/nutrients making my legs fuller. will slowly play with the volumes and make sure i don't overdo it and burn myself out. il still be doing this daily or twice daily. 

Sat April 28

afternoon
Squats 315-365-405, 315 3x3 sets
Shoulders smith machine close grip bench 275 3x2 sets
Rows seated cable rows neutral grip 255 5x4 sets, 270 5x1 sets, 285-300 3x1 sets each | seated rows high pull double ropes 100 20x2 sets
Neck neck curls 90 5x7 sets

* was able to full stack the seated rowing at 300x3. ROM was solid. weakish on the smith pressing. not regressing but not able to do more triples. don't want the rep to be too slow and fry my lowerback. neck gains slowing down now. 90-105 for a few more days.
Title: Re: Kingfush
Post by: Kingfish on April 24, 2018, 06:23:28 am
Hi King Beast,

do you recommend feet touching narrow stance full squat?

I think that may have been why i got my right knee to be achy.... I was doing a 225lb super narrow full squat , feet literally touching

thats something i leave for the bodybuilders doing high reps/moderate to low weight with the goals of shaping their quads.

doing that form with heavy weights is taxing the knee area too much. you can do it but dont go too heavy. big guys doing it with little weights and high reps are on metabolic training.   8)
Title: Re: Kingfush
Post by: seifullaah73 on April 24, 2018, 02:19:22 pm

thats something i leave for the bodybuilders doing high reps/moderate to low weight with the goals of shaping their quads.


oh shit. I was doing a lowerbody workout which involved doing squats with empty bar wide followed by normal followed by narrow and I had to do 10 reps for 1st set and increase reps by 5 for next set going up to 30 reps on the 5th set, but last 2 sets I had to do last 5-10 reps. my legs were jelly but one thing I didn't want was a bodybuilding workout.

Thanks for that comment
Title: Re: Kingfush
Post by: Kingfish on April 29, 2018, 09:20:42 am
April 29 - May 5 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 195lb

May Week 1 of 5

Sun April 29

morning
Squats 315-365-405, 225 5x3 sets
Shoulders smith machine close grip bench 225 2x2 sets, 275 3x1 sets | seated machine dips 135 10x2 sets | seated shoulder press machine 90 5x4 sets, 90 10x1 sets
Rows seated cable rows neutral grip 255 5x3 sets | seated rows high pull neutral grip 100 10x1 sets, 150-165 10x2 sets each | trap bar rows 95 10x3 sets, 145 5x2 sets
Neck neck curls 90 5x7 sets

* was planning on doing trap bar RDLs but decided to skip it so i don't tire my back. used the trap bar for rows and the movement felt great. i can use this exercise for volumes. this pulling is more on the low to mid. something very good for the lower rhomboid area. the top ROM has to be pulled towards the rear end because thats the only way the bar clears my glutes. sloppy form gets checked with that.

afternoon
Squats 315-365-405, 315 5x2 sets, 315 10x1 sets
Shoulders seated shoulder press machine 90-125 10x2 sets each
Rows seated cable rows neutral grip 255 5x3 sets, 270 5x1 sets, 285 3x1 sets | trap bar rows 95-125 10x2 sets each sets
Neck neck curls 90 5x4 sets

* very strong this afternoon after taking in 200g+ carbs worth of mangoes post workout this morning. thats 800kcal from carbs, 500kcal from the double chicken breast and 200kcal from a potato. 1.5K kcal x2meals roughly meets my 3K+ daily to maintain.
* will start incorporating carb timing into my routine. my physique bros do that all the time but i was not convinced that it will have a big impact on me because i dont have the same hormone levels as they do. i thought il just get fat. il try it slowly. same daily calorie total but will shift some calories in pre and peri workout shakes. got the quick acting carbs (karbolyn) from amazon already and some good quality hydrolized (quickest acting) whey from costco (iso100).
* might do this intra-workout carb routine after i get better with the metabolic sets of volumes. il max at sets of 10s and try to decrease my rest time.

Mon April 30

morning
Squats 315-365-405, 315 5x3 sets
Shoulders seated machine dips 135 10x2 sets, 105 20x1 sets | seated shoulder press machine 90-125 10x2 sets each, 90 20x2 sets
Rows seated cable rows neutral grip 255 5x2 sets,  150 20x4 sets | seated rows high pull neutral grip 100 20x2 sets
Neck neck curls 90 5x3 sets, 60 20x4 sets
Calves 225-275-315 10x2 sets each

* modified my lifting schedule for mondays as i have a 2-6pm work meeting. had to start the morning workout early at 2-3ish am. had the gym to myself again and did the routine circuit style.
* 7hr fasted since 7pm and had my first day of pre-intra workout fancy carbs. took 25g karbolyn preworkout and sip thru another 25g intra. did not feel any sugar rush or heart palpitations from the carbs. must be mentally pysched because of this and did so many sets of 20s. was planning 10s only. weights used for the metabolic sets were not very light. still in the 50%ish+ of heavy sets. i looked thicker after the volume sets. veins got thick. not a bad feeling.
* did not rush thru the workout like a newbie but was excited that i'm not running out of steam. the 315x10 on squats yesterday was too heavy for 10s. have to lower that so i don't burnout. the 315 this morning felt heavier even with my bloated legs full of glycogen.

afternoon
Squats 315-365-405, 315 3x3 sets
Shoulders smith machine press 225 3x2 sets, 275 3x1 sets | seated machine dips 135 10x2 sets, 20x1 sets
Rows seated cable rows neutral grip 255 5x4 sets, 275 5x1 sets, 285-300 3x1 sets each,  150 20x2 sets | seated rows high pull neutral grip 100 20x4 sets
Neck neck curls 90 5x5 sets, 105 5x2 sets

Tue May 1

morning
Squats 315-365-405, 225 10x2 sets, 20x1 sets
Shoulders seated machine dips 135 10x2 sets, 120 10x2 sets, 120 20x2 sets |
Rows seated rows high pull neutral grip 120 10x2 sets, 110 20x4 sets, 120 20x2 sets 
Neck neck curls 90 5x3 sets, 75 10x2 sets, 60 20x2 sets 

*  did not get that severe dom usually part of a high volume routine. might as well keep this going.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets 
Rows seated rows high pull neutral grip 100-110 20x1 sets each, 120 20x3 sets |  seated rows neutral grip 150 20x2 sets   
Neck neck curls 90 5x2 sets, 75 20x1 sets, 60 20x2 sets 
Calves standing smith machine calf raises 315 20x2 sets

* 20s for the gains. breathing heavy on the 225s but the weight is ok.
 
Wed May 2

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets
Rows seated rows high pull neutral grip 120-130 20x2 sets each 
Neck neck curls 75 20x1 sets, 60 20x3 sets 
Calves smith machine calf raises 295 20x2 sets

* got my order of the strawberry flavored karbolyn and it was delicious. sipping 25g intra after a straight 25g pre-workout. i use the unflavored for preworkout. no taste. no issues. will slowly increase the carb intake and see if i bulk up without getting too fat. 

night
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets, 135lb 20x1 sets
Rows seated rows high pull neutral grip 120-130 20x2 sets each 
Neck neck curls 60 20x4 sets 
Calves smith machine calf raises 295 20x2 sets

* had a 9:30-4:30pm work schedule today and tmrw. i was struggling to stay awake 12pm onwards. got home before 5pm and passed out til 7:30pm. woke up totally confused what was happening and when things made sense, shower and 25g karbolyn pre-workout.  25g intra and here comes the 20s.
* might up the intra carbs by another 25g since i feel good sipping it. i can do the 225s x20 without breaking a sweat (literally).

Thur May 3

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135-120 20x2 sets each
Rows seated rows neutral grip 150 20x2 sets | seated rows high pull neutral grip 130-120 20x2 sets each | seated lat pulldown machine 120 20x2 sets 
Neck neck curls 75 20x2 sets, 60 20x6 sets 

* did my planned 50g intra workout carbs now after a 25g pre workout. i'm not getting fat so il continue with this. last day of this crappy day shift schedule. i might find a way to go home by 3pm today. passout til 6-7ish and lift at night.

night
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows high pull neutral grip 130-140 20x2 sets each | seated lat pulldown machine 120 20x2 sets 
Neck neck curls 75 20x4 sets

* drank more coffee to stay more awake for my daytime meeting but got me a little dehydrated at the end. slept 4:30pm-7pm and was 192lb dry. did my 25-50g pre-intra carb drink again. i was surprised that i was very strong this afternoon. i got going and added 10lbs to my volumes.
* i cannot go a lot heavier on the machine dips because il get pushed up. 150 tmrw morning on dips. doing the pulling also without the straps. i dont want to blow a bloodvessel in my hands because the sets take 2min+ to complete. 

Fri May 4

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows neutral grip high pull 140 20x4 sets | seated lat pulldown machine 120-135 20x2 sets each 
Neck neck curls 75 20x2 sets, 90 20x1 sets 
Calves smith calf raises 295 20x2 sets

afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows neutral grip high pull 140 20x4 sets, 150 20x1 sets | seated lat pulldown machine 120-135 20x1 sets each 
Neck neck curls 75 20x4 sets

* did not feel like getting cardio from the 225x20. took it easy with 275x10.

Sat May 5

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x2 sets, 150 20x1 sets
Rows seated rows neutral grip high pull 150 20x4 sets | seated lat pulldown machine 135-150 20x1 sets each 
Neck neck curls 75 20x4 sets 
Calves smith calf raises 295 20x2 sets

Title: Re: Kingfush
Post by: Kingfish on May 06, 2018, 11:27:43 am
May 6-12 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 194lb

May Week 2 of 5

Sun May 6

morning
Squats 315-365-405, 275 5x2 sets
Shoulders seated machine dips 135 20x4 sets | seated chest pess 135 20x2 sets
Rows seated rows neutral grip 150 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 75 20x4 sets, 90 20x1 sets 
Calves seated calf raise soleus 90-135 20x1 sets each, 180 20x2 sets

* lowerback fatigued a little from the smith calf raises. skipped that and back to seated but with these lighter 20reps, the 4 plates should not hurt my quads. i quit this exercise months ago because the 7x45lb was crushing my mid quads.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x2 sets | bw dips 20x2 sets
Rows seated rows neutral grip 150-165 20x2 sets each, 180 20x1 sets | seated lat pulldown machine 135 20x1 sets 
Neck neck curls 90 20x4 sets, 105 20x1 sets 
Calves seated calf raise soleus 135 20x2 sets

* felt very strong after taking down 4 plantains post workout this morning 800kcal/200carb (200kcal / 50g carb each) with a 500kcal/100g prot grilled chicken breast.
* had to find a way to add resistance to my upperbody push. the chest press machine i tried again this morning did not feel as good as the dips. cannot add more to my 135-150 dips because i get pushed up on the machine. back to bw dips and will add little weight soon with belt. lowerback felt solid.
* rowing the 180 to 20 reps. no straps. sets take too long. circulation to hands not so good with straps. did the 180 with pause/reset every 4 reps.

Mon May 7

morning
Squats 315-365-405, 225 20x1 sets
Shoulders bw dips 20x4 sets | seated shoulder press machine 90 20x2 sets
Rows seated rows neutral grip 150 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 135 20x3 sets each, 180 20x1 sets

* tried the shoulder press machine with staggered legs for more lowerback friendly movement.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated shoulder press machine 90 20x1 sets, 95 20x3 sets
Rows seated rows neutral grip 150 20x1 sets, 165 20x3 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 135 20x3 sets each

* lowerback did not tire from the shoulder press this morning. keep this going. i like how this machine hits my front delts. feels like an isolation motion for the delts because i barely feel anything on my tricep. its an overhead press with split handles that converge at the top.

Tue May 8

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated shoulder press machine 95 20x4 sets | seated machine dips 135 20x2 sets
Rows seated rows neutral grip 165 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 160 20x3 sets

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated shoulder press machine 95 20x4 sets | seated machine dips 135 20x2 sets
Rows trap bar bent over rows 100+bar 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 160-180 20x1 sets each

* gym too busy and was not able to use the seated row. trap bar actually felt better. its the dips in reverse. i like it. don't know how much the gyms trap bar weigh but will weigh it soon.

Wed May 9

morning
Squats 315-365-405, 225 10x2 sets
Shoulders seated shoulder press machine 95 20x4 sets | seated machine dips 135 20x2 sets
Rows trap bar bent over rows 150 15x5 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x2 sets 
Calves seated calf raise soleus 160 20x4 sets

* will assume the trap bar is 50lb. its the heavy duty version with the double grip. could be 60lb but definitely over 45lb. since 25s are perfect for not bottoming out, i stayed with the double 25s instead of 25 and some change and lowered the reps to 15. i was losing form on the 16+ reps. the bar will tag my glutes because i'm not rowing to the back when i get tired. 15 is good for now. will bring it to 20 when i get strong on this.
* squats tired. deload to 10s.

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x4 sets | seated machine dips 135 20x1 sets
Rows trap bar bent over rows 150 15x4 sets | seated lat pulldown machine 135-150 20x1 sets each
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x3 sets

* 3-day worknight starts again.

Thur May 10

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x4 sets | bw dips 20x2 sets
Rows trap bar bent over rows 150 15x5 sets
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 160 20x2 sets

Fri May 11

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x3 sets | bw dips 20x2 sets
Rows trap bar bent over rows 150 15x5 sets | lat machine pulldown 150 20x2 sets
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x2 sets

Sat May 12

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x3 sets, 15x3 sets  | bw dips 20x1 sets
Rows trap bar bent over rows 150 15x4 sets, 100 15x4 sets | lat machine pulldown 135 20x1 sets
Neck neck curls 90 20x2 sets 
Calves seated calf raise soleus 160 20x1 sets

* took my rowing to another level and deload down to 100 but with very strict form - torso as parallel to ground as possible and i grip the 25lb hex plate for a wider grip. the regular heavy rowing with 150 has the same form for the first few reps and then my delts take over when it gets harder. rowing is very complicated.
* during a townhall meeting at work (gene.com), it seems like things are looking good for our anti-myostatin drug for DMD treatment. i was half asleep after a big meal then i hear something from our plant manager and became interested.  :P
"Results from a Phase Ib/II study of the investigational adnectin fusion protein RG6206 in young male adolescents with DMD. These data will highlight the myostatin suppression levels achieved and its potential effect in increasing lean body mass volume."
Title: Re: Kingfush
Post by: Kingfish on May 13, 2018, 08:57:55 am
May 13-19 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 194lb

May Week 3 of 5

Sun May 13

morning
Squats 315-365-405, 225 10x2 sets
Shoulders seated shoulder press machine 100 20x4 sets, 15x2 sets  | bw dips 20x2 sets
Rows seated cable rows wide grip neutral 90-105 20x1 sets each, 120 20x1 sets, 120 15x1 sets | lat machine pulldown 150 20x4 sets
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x2 sets
Abs weighted cable situps 10 15x1 sets, 10x2 sets

* strict form on the rowing and made sure i dont move my torso. resistance down to 120lb.  form felt solid. will use the seated lat machine for heavy pulling.

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x4 sets, 110 20x1 sets  |  weighted dips 25 15x2 sets
Rows seated cable rows wide grip neutral 120-135 20x2 sets each, 150 20x1 sets | lat machine pulldown 150 20x2 sets
Calves seated calf raise soleus 160 20x2 sets, 170 20x1 sets

Mon May 14

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 15x4 sets  | weighted dips 25 20x1 sets
Rows seated cable rows wide grip neutral 135 20x4 sets, 150-165 20x1 sets each | lat machine pulldown 150 20x4 sets
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x4 sets, 170 20x1 sets
Wrist cable wrist curls 20 20x2 sets

* added wrist curls to kill time when i'm recovering between push/pull routine. i can't do much on the neck curls because i'm tired from that and delaoding. i'm doing very high volume sets but still taking as much time as i need to recover between sets. i'm usually good by the 5-7 min mark but up to 10min on the 4th-5th set. if i can't recover the first 1-2 sets within 5 mins, the weight is too heavy or i cut the reps to 15s. grind it out on the 15s until i get strong enough to raise it to 20 reps, add weight and start over.

afternoon
Squats 315-365-405, 225 10x2 sets
Shoulders seated shoulder press machine 110 20x4 sets  | weighted dips bw 20x1 sets
Rows seated cable rows wide grip neutral 150-165-180-195 20x1 sets each | lat machine pulldown 150 20x1 sets
Calves seated calf raise soleus 160-170 20x1 sets each
Abs weighted cable situps 10 10x1 sets

Tue May 15

morning
Squats 315-365-405, 225 5x2 sets, 275 5x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 25 20x2 sets
Rows seated cable rows wide grip neutral 180 20x1 sets, 195 20x2 sets | lat machine pulldown 150-165-180-195 20x1 sets each
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x3 sets

afternoon
Squats 315-365-405, 275-295-315 5x1 sets each
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 35 20x2 sets
Rows standing one arm cable rows 50 20x1 sets, 60 20x2 sets | lat machine pulldown 180-195 20x1 sets each
Neck neck curls 90 20x2 sets, 150 20x2 sets 
Calves seated calf raise soleus 160 20x3 sets, 170 20x1 sets

* very strong this afternoon. 25-50g carb pre-intra and 50g hydrolized whey towards end of workout. volumes doing well. prefer to do the hand supported rows because my torso is getting tired doing two hand rows.

Wed May 16

morning
Squats 315-365-405, 225 5x2 sets, 275-295 5x1 sets each, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 35 20x1 sets
Rows one arm cable rows 60 20x4 sets, 70 20x1 sets | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 170 20x4 sets

* added some very light weight leg extensions for more metabolic gains from my intra-workout carbs and post workout hydrolized whey.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60 20x1 sets, 70 20x2 sets | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 170 20x3 sets

Thur May 17

afternoon
Squats 315-365-405, 315 3x1 sets | smith 225 10x2 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60-65 20x2 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 170 20x2 sets, 180 20x1 sets

* bw up to 196-198lb from extra plantains and bigger portions of the chicken breast.

Fri May 18

afternoon
Squats 315-365-405 | smith 225 10x1 sets, 275 5x2 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60 20x4 sets each | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 170 20x3 sets, 180 20x2 sets

Sat May 19

afternoon
Squats 315-365-405 | smith 225 5x1 sets, 275 5x2 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60 20x4 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x3 sets

Title: Re: Kingfush
Post by: Kingfish on May 20, 2018, 09:12:39 am
May 20, 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 198lb

May Week 4 of 5

Sun May 20

morning
Squats 315-365-405, 225-275 5x1 sets each
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets | smith machine close grip press 135 10x1 sets, 185-205-225 5x1 sets each
Rows one arm cable rows 60 20x4 sets each | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60-70 20x1 sets each, 75 20x2 sets | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x3 sets

* this routine is working for me. no back pain from volumes of shoulder press using a staggered stance on a seated position. max stacked the one arm rowing at 75lb. i can add another 5lb on the weight stack by squeezing in 2x5lb plates inside the machine.

Mon May 21

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise soleus 180 20x4 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x3 sets

* first time in a while again when the 405 felt very light. bw steady at 198 for a few days now. abs still there. still very lean.

Tue May 22

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x2 sets, 120 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise soleus 180 20x3 sets

* tried the 120lb x20s on the seated shoulder pressing and it was too heavy for multi sets of 20s. got 1 set to 20 but already at a crawl at rep 18. 19-20 was a fight. not a good thing for the next set to 20. would probably start fighting the reps at 14-15. that would really be bad for my lowerback. back to 110s for now. skipped the dips for better recovery for later.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | smith machine close grip bench 225 3x4 sets
Rows one arm cable rows 75 20x3 sets each | seated cable row neutral wide 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise soleus 180 20x2 sets
 
Wed May 23

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets
Rows one arm cable rows 75 20x3 sets each | seated cable rows wide grip neutral 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise leg press machine 210-230-250-270 20x1 sets each

afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 sets
Rows seated cable rows wide grip neutral 180 20x1 sets, 195 20x2 sets | seated lat machine pulldown 180 20x1 sets, 195 20x2 sets
Calves seated calf raise leg press machine 270 20x1 sets, 290 20x2 sets

Thur May 24

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x2 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x2 sets

Fri May 25

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x1 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets

* got sent home early from work for a lunch time offsite 12-3pm. slept 1-3am a while ago and did a morning workout. will sleep 7-11am and enjoy some good food. come back home and nap again and do another night workout.
* added forearm work to the routine. it adds another 3-5min rest time to my exercise rotation.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x1 sets | seated lat pulldown high rows neutral wide 135 20x2 sets, rope grip 105 20x2 sets
Calves seated calf raise leg press machine 290 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets

* did more rowing for the rear delts using the lat pulldown but with seats far back so i'm pulling more horizontally when i angle my torso perpendicular to the resistance. did more rows because my front delts are getting stronger. 120 x20s now. got more room to grow until the machine stacks out at 165lb. using the double ropes for a face pull type movement feels spot on for the rear delts. the diverging movement at the bottom ROM hits that rear delt area perfectly. need double ropes because i got wide shoulders.

Sat May 26

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows rope grip 105 20x2 sets, 120-135 20x1 sets each
Calves seated calf raise leg press machine 290-310 20x1 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets
 
* high 190s bw steady for almost a week now and the 405 top set is getting very quick again. could have 435 without any issues and a 455 inside the pins just in case. would not be surprised if i go for 455 later if the 405 felt light again.
* forearm curls are stable at 30lb x20s.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows wide 105-120 20x2 sets each
Calves seated calf raise leg press machine 310 20x2 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets

* 405 was alright but did not feel like going heavier yet. shoulder pressing going very well.
Title: Re: Kingfush
Post by: Kingfish on May 27, 2018, 09:59:52 am
May 27 - June 2 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 198lb

May Week 5 of 5

Sun May 27

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x2 sets | seated lat pulldown high rows wide 150 20x2 sets | high rows rope grips 100 20x2 sets | mid rows rope grips 100 20x2 sets
Calves seated calf raise leg press machine 310-330 20x2 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 30 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x1 sets | seated lat pulldown high rows rope grips 120-135 20x2 sets each, 150 20x1 sets
Calves seated calf raise leg press machine 330 20x3 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 15 20x2 sets

* resting the horizontal rowing. the 20s using 195lb got something in my right elbow tired. i got a little more ROM on the wrist curls when i used a lighter weight. either that or the full ROM 30s got me tired quickly.
* i got very good doms on my middle back and rear delts whenever i use the double ropes. i prefer to do the pulling on the lat pulldown station but seated way backwards using my own chair and pulling it semi horizontally.

Mon May 28

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 110 20x1 sets
Calves seated calf raise leg press machine 330 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets
Abs weighted cable situps 10-15 10x1 sets each

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 100 20x1 sets | wide neutral grip bw chins 10x2 sets
Calves seated calf raise leg press machine 310 20x1 sets
Neck neck curls 105 20x1 sets

Tue May 29

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets, 150 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | dip bw 20x1 sets
Rows seated lat pulldown rows rope grips 150 20x2 sets, 160 20x2 sets | neutral grip 100 50x1 sets
Calves smith machine calf raises 315 20x2 sets

* went heavier on both shoulder pressing and rows. i was able to get to 20s without a lot of grinding (so i dont fatigue myself too fast) by not eating all the eccentrics. the concentrics were explosive. theres always the pause to kill all momentum but not putting too much brakes on the eccentrics save me a lot of energy. makes the motion a lot smoother too.
* did a backoff volume to 50s with the neutral bar and high pull for the rear delts. i could do this indefinitely with the 100lb (200lb stamped but dual pulleys 1/2 the actual resistance) max stack at the center stations. the side stations are heavier and goes to 300lb.

Wed May 30

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 120 20x1 sets, 130 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 130 20x2 sets
Neck neck curls 105 20x2 sets

Thur May 31

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x3 sets, 170 20x1 sets | neutral wide grip high rows 130 20x2 sets
Calves leg press machine calf raises 310 20x1 sets
Neck neck curls 105 20x2 sets

Fri Jun 1

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 170 20x3 sets | neutral wide grip high rows 130-140-150 20x1 sets each
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest

* took a couple of half days off work and got a post midnight nap. will lift again later after a good sleep.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows neutral wide grip high rows 150-160-170 20x1 sets each, 180 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets

Fri Jun 1

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rowsneutral wide grip high rows 180 20x3 sets | seated cable rows wide grip mid rows 180 20x2 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 20x4 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x4 sets | weighted dips rest
Rowsseated cable rows wide grip neutral mid rows 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 rest
Title: Re: Kingfush
Post by: Kingfish on June 03, 2018, 08:59:26 pm
June 3-9 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 198lb

May Week 1 of 4

Sun June 3

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated cable rows wide grip neutral mid rows 180 20x2 sets, 195 20x2 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
Forearms wrist curls 20x1 sets

Mon June 4

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x4 sets | weighted dips rest
Rows trap bar rows with resets 155 5x2 sets, 205 3x1 sets, 175 20x2 sets, 185 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x3 sets
Forearms wrist curls rest

* don't like how fast my lowerback tires whenever i use anything 180lb+ on the cable rowing. did rows this morning using the trap bar and pulled with resets (pendlay). i can go a lot heavier with these and not tire the stabilizing muscles. there is only one trap bar at this gym. i can do them at 3am but might not get lucky on the afternoons.

rowing and neck gains. bw 198. still not very fat.
(https://i.imgur.com/gFq39ma.jpg?1)

afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows trap bar rows with resets 185 20x1 sets, 205 20x2 sets | lat pulldown high row wide grip neutral 160 20x3 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest

Tue June 5

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | one arm db overhead press 35 20x2 sets 
Rows trap bar rows with resets 205 20x4 sets | lat pulldown high row wide grip neutral 160 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest

* i dont like how i'm exerting a lot of effort to get to 20 reps on the trap bar rowing (w/ resets).lol. i got to 4 sets of 20s and i still say it. it might be a better idea to use the trap bar rowing as max strength movement and lower the reps while adding more weight. il use the cable horizontal rowing as the backoff volumes. will do more of the 20s because i just started with the movement and this simply could be the adapting pains.
* i like doing weighted dips but they tire my shoulder pressing quickly. the shoulder press machine stacks out at 165lb. i'm at 130. with the same idea using one movement as max strength and the other for volumes - my pushing could look like heavy weighted dips + db overhead pressing. dont really like the smith bench pressing because of the crushing pain and potential lowerback strain. not to mention i got a squashed a little (thanks pins) by 275 on the smith a few months back because i lost grip on my left hand even with the straps.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x5 sets 
Rows trap bar rows with resets 205 20x4 sets | lat pulldown high row wide grip neutral 100 50x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
Forearms wrist curls rest

* back to bb overhead pressing. gym busy and my seated shoulder machine was taken. i don't think il eventually strain my lowerback this time as long as i do i reset after the reps slow down. doing them at the 15th rep mark. movement felt very good.

Wed June 6

morning
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x4 sets 
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x3 sets
Forearms wrist curls rest
Spinal Erectors trap bar RDL 155 5x3 sets, 205 5x2 sets

* thought about doing more trap bar rows with resets but changed my mind because i can't maintain this exercise daily. too much wear and tear. did spinal erectors instead since i already loaded the bar. fixed leg deads, feet elevated on 3x45lb plates for full ROM. will slowly add volume and keep to a light-moderate heavy weight and go for 20s.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x1 sets, 105 20x3 sets
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x1 sets
Forearms wrist curls rest
Spinal Erectors RDL 105 10x2 sets

Thur June 7

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x2 sets, 105 20x2 sets
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
Forearms wrist curls rest
Spinal Erectors RDL 105 5x2 sets, 145 5x2 sets, 205 5x2 sets,

Fri June 8

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 100 20x4 sets
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest
Spinal Erectors RDL 100 5x1 sets

Sat June 9

morning
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x6 sets
Rows seated cable row wide grip neutral 180 20x2 sets | seated cable rows one arm high pull 60 20x4 sets, 70 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x4 sets
Forearms wrist curls rest
Spinal Erectors RDL 95 5x2 sets, 145 5x2 sets, 95 10x2 sets

* lost 1 strap and was struggling to get the 180lb rowing to 20s. had to reset at 14 because my grip was fried. did one arm instead and form felt a lot better. might go back again to single arm rowing.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x5 sets
Rows seated cable rows one arm high pull 75 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x4 sets
Forearms wrist curls rest
Spinal Erectors RDL 95 10x2 sets, 145 10x1 sets
 
 
Title: Re: Kingfush
Post by: Kingfish on June 10, 2018, 09:35:20 am
June 10-16 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

June Week 2 of 4

Sun June 10

morning
Squats 315-365-405, 225 5x4 sets
Shoulders standing bb press 95 20x4 sets
Rows seated cable rows one arm high pull 70 20x3 sets | seated cable rows one arm mid pull 70 20x1 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest
Spinal Erectors RDL 95 10x2 sets, 145 10x1 sets

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders standing bb press 95 20x1 sets, 115 20x3 sets
Rows seated cable rows one arm high pull 70 20x3 sets | seated cable rows one arm mid pull 70 20x1 sets
Calves leg press machine calf raises 300 20x1 sets
Neck neck curls 105 20x2 sets
Forearms wrist curls rest
Spinal Erectors RDL 95 10x1 sets, 145 10x1 sets, 195 5x2 sets

Mon June 11

morning
Squats 315-365-405, 225 10x2 sets
Shoulders standing bb press 115 20x5 sets
Rows seated cable rows one arm high pull 70 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x4 sets
Forearms wrist curls rest
Spinal Erectors RDL 145 10x2 sets

* neck training improving. doing them 20s for each side of curling. gets me more ROM and a better contraction if i bow down and to a side.

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders standing bb press 115 20x4 sets
Rows seated cable rows one arm high pull 70 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets, 120 20x2 sets
Forearms wrist curls rest
Spinal Erectors RDL 145 10x2 sets, 195 10x2 sets, 245 5x2 sets

* RDL almost as strong as my 5 plate back extensions.

Tue June 12

morning
Squats 315-365-405, 225 10x1 sets
Shoulders standing bb press 115 20x4 sets
Rows seated cable rows wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets, 120 20x2 sets
Forearms wrist curls rest
Spinal Erectors RDL 145 10x2 sets, 195 10x2 sets, 245 5x2 sets

afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders standing bb press 115 20x3 sets
Rows seated cable rows wide grip neutral 180 20x3 sets
Calves smith machine calf raises 315 rest, seated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 135 20x4 sets
Spinal Erectors RDL 145 10x2 sets, 195 10x2 sets

* 3rd set of 20s on the push/pull feeling not as fresh anymore. stopped there. need better recovery. 

Wed June 13

morning
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 115 20x4 sets
Rows seated cable rows wide grip neutral 180 20x2 sets | seated cable rows wide grip neutral high pull 100 50x1 sets, 140 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 150 20x2 sets
Spinal Erectors RDL cable 100 10x1 sets

afternoon
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 115 20x4 sets
Rows seated cable rows wide grip neutral 150 20x1 sets | seated cable rows wide grip neutral high pull 140 20x4 sets
Calves smith machine calf raises 315 rest | seated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 150 rest
Spinal Erectors RDL rest
 
* i feel better contraction of the midback doing the high pull type rowing compared to the near horizontal rowing. i thought it was just the heavier weight 180 that i use on the horizontal rowing so i lowered the weight to 150 and see if i get better ROM. same thing. full ROM. will use more high pull type rowing.
* lowerback still feeling good even with all these volumes of 115lbx20s. the resets at 12-4-4 help a lot. i don't get the crawling reps that burn out my back.

Thur June 14

morning
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 115 20x4 sets
Rows seated cable rows wide grip neutral high pull 150 20x4 sets | double rope grip high pull 120 20x1 sets, 140 20x1 sets
Calves smith machine calf raises 315 rest | seated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors RDL rest

* took a day off from work. got sleep. will lift again and work afterwards. no double workouts until monday again.

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows double rope high pull 140-150-160 20x1 sets each
Calves smith machine calf raises 315 rest | seated calf raise soleus rest
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Fri June 15

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows double rope high pull 160 20x3 sets each
Calves smith machine calf raises 315 rest | seated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Sat June 16

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows double rope high pull 160 20x3 sets each | high pull wide grip neutral 140 20x1 sets
Calves smith machine calf raises 315 rest | seated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest
 
Title: Re: Kingfush
Post by: LBSS on June 10, 2018, 11:10:35 am
the callous in the middle of your shoulders reminds me of the guys here who have a callous on their forehead from constant zealous prayer. praying with the barbell.
Title: Re: Kingfush
Post by: Kingfish on June 10, 2018, 09:09:38 pm
the leaner i get, the worst it looks. creams and light polishing helps but after i while of not keeping up the skin routine, black mark catches up. too lazy now.
Title: Re: Kingfush
Post by: Kingfish on June 17, 2018, 08:41:48 pm
June 17-23 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

June Week 3 of 4

Sun June 17

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows double rope high pull 160 20x3 sets each | high pull wide grip neutral 150 20x2 sets
Calves smith machine calf raises 315 rest | seated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Mon June 18

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 85 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets, 100 50x1 sets | seated one arm cable rows mid pull 50-60 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x4 sets, 3x45lb 20x4 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 95 10x4 sets, 145 10x2 sets

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows mid pull 60-70 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Tue June 19

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets| seated one arm cable rows mid pull 60 20x2 sets
Calvesseated calf raise soleus rest
Neck neck curls 165-180 20x1 sets each
Spinal Erectors RDL 145-195 10x1 sets each, 245-295 5x1 sets each

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 180 20x1 sets each
Spinal Erectors RDL rest

* happy that the heavyish RDL/bb back extensions this morning at 295x5 did not get lowerback tired. i did these using 5x25lb plates while standing on top of 3x45lb plate for full ROM. i was bringing the bb all the way down until the bar touches my shoelace/foot. rounded back for more erector gains. will keep it at 195-245 max and go more volumes to be safe.
 
Wed June 20

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets| seated one arm cable rows low pull 50 20x4 sets, 60-70 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x2 sets, 3x45lb 20x2 sets
Neck neck curls 180 20x1 sets
Spinal Erectors RDL rest

* the 180lb neck curl yesterday got something domd. not what i was expecting but made sense. i was hoping the left or right side of the front neck gets the soreness but i felt most doms in back side of the neck a little below the ear. must be from absorbing all the eccentrics.

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets, 120 20x1 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Thur June 21

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, 120 20x2 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets, 3x45lb 20x1 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Fri June 22

afternoon
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, rope grip 120 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Sat June 23

afternoon
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, 100 20x2 set | seated one arm cable rows low pull 50 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets | 3x45lb 20x1 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

* been doing the 135lb bb ohp using a 10-5-5 clustered set with 45-60 sec resets. the 95lb is straight to 20s.
Title: Re: Kingfush
Post by: adarqui on June 19, 2018, 09:08:51 pm
the callous in the middle of your shoulders reminds me of the guys here who have a callous on their forehead from constant zealous prayer. praying with the barbell.

that's an incredible way of looking at it. fits perfectly in this scenario as well. :ibsquatting:

also, anyone else notice kingfish's back looks ridiculous? :ninja:
Title: Re: Kingfush
Post by: Kingfish on June 19, 2018, 10:35:56 pm
the callous in the middle of your shoulders reminds me of the guys here who have a callous on their forehead from constant zealous prayer. praying with the barbell.

that's an incredible way of looking at it. fits perfectly in this scenario as well. :ibsquatting:

also, anyone else notice kingfish's back looks ridiculous? :ninja:

gotta row to grow.  :headbang:

edit.. i have a phd on natty back gains by now.  most comfortable form + heaviest weights possible + full ROM + high reps = gains.

those massive backs built while on AAS are stupidly easy compared to natty training. you could be air rowing and still make better gains.


Title: Re: Kingfush
Post by: Kingfish on June 24, 2018, 07:47:56 am
June 24-30 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

June Week 4 of 4

Sun June 24

morning
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 50 20x4 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets, 2x45lb 20x2 sets | 
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 145 10x1 sets

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x4 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 50 20x4 sets
Calvesseated calf raise soleus 2x45+25lb 20x1 sets 
Neck neck curls 150 rest
Spinal Erectors RDL rest

* did the x20 275lb volume using a 10-5-5 clustered set.  i still pissed off my sweat glands and the moment i started sweating, anything i did afterwards turned me to a fountain of sweat. i don't usually sweat because of my big rest times.

Mon June 25

morning
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 50 20x2 sets, 60 20x1 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets | 
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets   
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Tue June 26

morning
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets, 170 20x1 sets | seated one arm cable rows low pull 60 20x2 sets, 70 20x1 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets 
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 145 rest

* very happy with the ohp progress without straining my lowerback. squat volumes using 275s repeatable even 2x daily.

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows low pull 60 20x2 sets
Calvesseated calf raise soleus 2x45lb+25lb rest 
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Wed June 27

morning
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets 
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x1 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb rest
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Thur June 28

afternoon
Squats 315-365-405, 315 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Fri June 29

afternoon
Squats 315-365-405, 315 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 rest | seated one arm cable rows low pull 60 20x2 sets, 65 20x2 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets rest
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Sat June 30

afternoon
Squats 315-365-405, 315 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 rest | seated one arm cable rows low pull 65-70-75 20x1 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest
Title: Re: Kingfush
Post by: Kingfish on July 01, 2018, 10:48:33 am
Jul 1-7 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

Jul Week 1 of 4

Sun Jul 1

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x1 sets, 100 50x1 sets | seated one arm cable rows low pull 75 20x2 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 sets

afternoon
Squats 315-365-405, 315 20x1 (10-5-5) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 100 50x1 sets | seated one arm cable rows low pull 75 20x3 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 rest

Mon Jul 2

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x2 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 100 50x2 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 10x2 sets, 185 10x2 sets, 225 5x1 sets

* did my rounded back stiff leg DL on the smith. form felt good. stood on top of the bench for full ROM. lowered back until it touched my shoes.

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Spinal Erectors smith RDL rest

Tue Jul 3

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull rest
Calvesseated calf raise soleus 2x45lb+35lb 20x2 sets, 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Wed Jul 4

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets, 100 50x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest
 
* skipping the neck curls for a while now. i don't want to over stress my neck/traps area. the volumes of ohp is wrecking my traps too. nothing broken. just fatigue.

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 rest
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Thur Jul 5

morning
Squats 315-365-405 
Shoulders standing bb press 135 20x2  | 95 rest
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets, 100 rest
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

* worked the holiday but got home a little early. took a long hot shower and i did not feel tired at all. decided to do another workout without a nap in between. the 405 was a lot heavier than usual as expected but nothing back breaking or regretful. the other lifts did not feel the lack of sleep. kept it to 2 sets without the volume backoffs.

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95 rest
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

Fri Jul 6

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets | cable upright rows 50 5x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

Sat Jul 7

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets | cable upright rows 50 5x2 sets, 60 5x1 sets, 70 50x2 sets, 50 10x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest


Title: Re: Kingfush
Post by: Kingfish on July 08, 2018, 09:39:36 am
Jul 8-14 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

Jul Week 2 of 4

Sun Jul 8

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  rest
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 70 50x2 sets, 80 5x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2  | 95  20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 100 50x1 sets | cable upright rows 70 50x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets

Mon Jul 9

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x1  | 95  20x4 sets
Rows seated one arm cable rows low pull 75 20x1 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 60 5x2 sets, 60 10x1 sets, 60 20x1 sets | seated one arm rows high pull 100 5x2 sets, 75 20x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets

* resting heavy ohp. did more of the 95s. was still able to get 12-4-4 on 135. 95s are straight to 20s.

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2 | 95  20x2 sets
Rows seated one arm cable rows low pull 75 rest sets | seated cable rows wide grip neutral mid pull 165 20x2 sets | cable upright rows 60 10x1 sets, 60 20x1 sets | seated one arm rows high pull 75 20x1 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets

Tue Jul 10

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x1 sets
Rows seated one arm cable rows low pull 50 20x4 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 60 rest | seated one arm rows high pull 75 20x2 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x2 sets
Rows seated one arm cable rows low pull 50 20x1 sets,  60 20x3 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 60 rest | seated one arm rows high pull 75 rest
Calves seated calf raise soleus 3x45lb 20x1 sets

* did my rowing with more strict form. keeping my upperbody upight all the time. i can get all 75lb to straight 20 reps but i eventually have to get momentum using my lowerback so i can still get full extension on the top ROM. lowerback rowing and volumes of ohp gets tiring quickly. taking it easy for now.

Wed Jul 11

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x1 sets
Rows seated one arm cable rows low pull 60 20x1 sets, 70 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows 20-30 10x2 sets each | seated one arm rows high pull 75 rest
Calves seated calf raise soleus 3x45lb 20x1 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2  | 95  20x1 sets
Rows seated one arm cable rows low pull 70 20x1 sets, 75 20x1 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows rest | seated one arm rows high pull 75 rest
Calves seated calf raise soleus 3x45lb 20x1 sets, 4x45lb 20x1 sets

Thur Jul 12

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2  | 95  20x1 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows 30 20x1 sets, 40 20x1 sets | seated one arm rows high pull 75 rest
Calves seated calf raise soleus  4x45lb 20x1 sets

Fri Jul 13

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x1 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows 30 20x2 sets | seated one arm rows high pull 75 rest
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 14

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 145 20x1  | 95  20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | one arm cable upright rows 30 20x2 sets, 40 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 120 20x1 sets, 110 20x3 sets
Rows seated one arm cable rows low pull 75 20x3 sets | one arm cable upright rows 30 20x4 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

* rest the standing ohp because my lowerback could use some more recovery time. used the seated machine this afternoon and form felt solid.
* doing more of the upright rows because my front shoulders are getting too big. prefer to look wider using more side delt action. lifted twice today because i took a day off from work. 
Title: Re: Kingfush
Post by: Kingfish on July 15, 2018, 09:06:35 am
Jul 15-21 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

Jul Week 3 of 4

Sun Jul 15

morning
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x3 sets | standing ohp trap bar 65 20x1 sets, 85 20x1 sets
Rows one arm cable upright rows 30 20x4 sets, 40 20x1 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x2 sets
Rows one arm cable upright rows 40 20x3 sets | one arm cable row low pull 75 20x2 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

Mon Jul 16

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110 20x2 sets 
Rows one arm cable upright rows 40 20x2 sets 50-60 20x1 sets each | one arm cable row high pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets
Lower Back smith machine RDL 135-185-225 20x1 sets each

afternoon
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110-130-150 20x1 sets   
Rows one arm cable upright rows 40 20x1 sets, 50 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets, 4x45lb 20x1 sets
Abs weighted cable situps 25-30 5x1 sets

Tue Jul 17

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

* squats feeling very strong already after a few days of no overhead pressing. might go for 435 tmrw if i still feel this fresh. skipped the backoff for more recovery.

Wed Jul 18

morning
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets, 50 20x2 sets | one arm cable row low pull 75 20x1 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x2 sets

Thur Jul 19

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  135-185 20x1 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Jul 20

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  185-205 5x4 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 21

afternoon
Squats 315-365-405, 315x1
Shoulders seated shoulder press machine 110 20x2 sets
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets



Title: Re: Kingfush
Post by: Kingfish on July 22, 2018, 11:24:59 am
Jul 22-28 , 2018

Full Squats - Paused - Maintenance
455 #229 | 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 198lb

Jul Week 4 of 4

Sun Jul 22

morning
Squats 315-365-405, 315x1
Shoulders smith machine inclined press 95-115-135 10x1 set, 185 5x4 sets | seated shoulder press machine 110 20x1 sets
Rows one arm cable upright rows 40 20x1 sets | one arm cable row low pull 75 20x1 sets |  seated row machine 150 20x1 sets, 180-210-240 10x1 sets, 270-285 5x1 sets
Pullups wide grip neutral grip bw 5x4 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* used the seated chest press machine backwards for rowing. 24" ply box and planted my leg against the back support. the one arm rowing im doing with 75 cannot be increased anymore because the stack only goes to that. had to be creative again. got more room for progress again using the chest press in reverse. i can 20 staight 210-240 but anything over needs the staggered/clustered sets.

afternoon
Squats 315-365-405, 315-345-385-315x1
Shoulders smith machine inclined press 185-205 5x1 sets, 135 20x1 set
Rows one arm cable upright rows 40 20x1 sets | seated row machine 225-240 20x1 sets
Pullups wide grip neutral grip bw 5x4 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Jul 23

morning
Squats 315-365-405, 315x1
Shoulders smith machine inclined press 135 20x2 sets, 185 5x2 sets
Rows one arm cable upright rows 40 20x2 sets | seated row machine 225 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 315x1
Shoulders smith machine inclined press 135 20x1 sets, 185 5x1 sets, 205-225 3x1 sets
Rows one arm cable upright rows 40 20x2 sets, 50 10x2 sets, 60 10x1 sets | seated row machine 210 20x1 sets
Calves seated calf raise soleus  3x45lb rest

Tue Jul 24

morning
Squats 315-365-405, 275x20 (10-5s)
Shoulders smith machine inclined press 135 20x1 sets, 185-205 3x1 sets, 225 3x2 sets
Rows one arm seated cable row 75 20x1 sets | one arm cable upright rows 100 20x2 sets | one arm cable rows high pull 75 20x1 sets | seated cable rows high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 275x20  (10-5s)
Shoulders smith machine inclined press 185 20x2 sets (12-4s)
Rows seated cable row machine 195 20x2 sets | one arm cable upright rows 100 20x2 (10s)sets

Wed Jul 25

morning
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 135 20x1 sets, 185 20x2 sets (12-4s)
Rows one arm cable upright rows 100 20x1 sets (10s) | seated cable row machine 195 20x2 sets, 210 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 sets (15-5s)
Rows seated cable row machine 195-210 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Jul 26

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 135 20x2 sets
Rows seated cable row machine 195-210-225 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Jul 27

afternoon
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (5-4s-3)-(8-4s)sets
Rows seated cable row machine 225-240 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 28

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x2 (5s)
Rows seated cable row machine 225-240 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets



Title: Re: Kingfush
Post by: Kingfish on July 29, 2018, 10:43:16 pm
Jul 29 - Aug 4 , 2018

Full Squats - Paused - Maintenance
455 #229 | 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 198lb

Jul Week 1 of 5

Sun Jul 29

afternoon
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (5s), 135 20x1 sets
Rows seated cable row machine 240-255(10s) 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1(10s) sets

Mon Jul 30

morning
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x1 (8-4s)
Rows seated cable row machine 240-255-270(10s) 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

aftenoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 205 10x1 sets (5s)
Rows seated cable row machine 255 20x2 sets, 270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Jul 31

morning
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x2 (8-4s)
Rows seated cable row machine 255 20x2 sets | one arm cable upright row 40 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (8-4s), 135 20x1
Rows seated cable row machine 255 20x2 sets | one arm cable upright row 40 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

Wed Aug 1

morning
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (10-5s), 135 20x1 sets
Rows seated cable row machine 255-270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* did not feel like doing 225x20 straight for 3 consecutive workouts. making progress with my inclined smith pressing. once i get to 185 12-4s, i will go up to 205 and start 8-4s again.  thats 8 reps, little rest then 4 reps til i get to 20.

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 2

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets | one arm cable upright rows 80 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets
 
Fri Aug 3

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets | one arm cable upright rows 80 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets
 
* same exact thing as yesterday.

Sat Aug 4

afternoon
Squats 315-365-405, 225 20x1 sets, 20x1 (10s) sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s)
Rows seated cable row machine 270-285 20x1 sets | one arm cable upright rows 40-50 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

Title: Re: Kingfush
Post by: Kingfish on August 05, 2018, 10:08:16 am
Aug 5-11 , 2018

Full Squats - Paused - Maintenance
455 #229 | 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 198lb

Jul Week 2 of 5

Sun Aug 5

morning
Squats 315-365-405, 225 20x1 (10s) sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s), 135 20x1 sets
Rows seated cable row machine 285 20x1 sets (15-5) | one arm cable upright rows 50 20x1 sets, 60 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* did not get very tired from the 40 rep 225s yesterday. was not very fresh to go staight 225x20 but was still able to get a good workout after 12hr rest/sleep.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders smith machine inclined press 185 20x2 sets (10-5s), 135 20x1 sets
Rows seated cable row machine 285 20x1 sets, 285 20x1 sets (10s) | one arm cable upright rows 60 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Aug 6

morning
Squats 315-365-405, 225 20x1 sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s)
Rows seated cable row machine 285 20x1 sets (15-5) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* lowerback tiring a bit on the max stack 285s on machine rowing. nothing thats affecting my squats (not yet) but getting to be annoying on my sleep. i can feel something in there is not happy.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders smith machine inclined press 185 20x2 sets (15-5s)
Rows seated cable row machine 285 20x2 sets (20,15-5) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Aug 7

morning
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 185 20x1 sets (10-5s), 205 20x1 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* backoff squat volumes up to 275s but kept the max intensity to single round of 10 and remaining to 5s. doing 10-5-5s and see how it affects recovery.  the 225 volumes got me very coordinated and strong. doing the 315-365-405 singles without any rest again and time in between is only for loading the weights. could have 435 also. favoring volumes a lot because of the extra conditioning work i get from it. 

afternoon
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 205 20x2 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* feeling strong everywhere. bw dry 200lb again with abs. taking it easy with the seated machine rowing. these tax the lowerback fast. the smith inclined pressing now up to 205lb. will add the backoff volumes soon on these.

Wed Aug 8

morning
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 205 20x2 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 60-70 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets | one arm cable upright rows 60 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 9

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets | one arm cable upright rows 75 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Aug 10

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows seated cable row machine 285 20x1 sets (15-5) | one arm cable upright rows 75 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* did my shoulder pressing today after all rows and was not as fresh. stopped at 5 instead of 8 because the bar speed is already slow. don't want to wreck my lowerback
 
Sat Aug 11

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (7-4s-1)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 75 20x1 sets (10s) | one arm cable rows 75lb 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* will take vid tmw morning of my upright/lateral rows for mid shoulders. this movement is also putting good doms to my mid back. just the spot that i would like to grow. the inner part of the mid back.

Title: Re: Kingfush
Post by: Kingfish on August 12, 2018, 10:31:16 am
Aug 12-18 , 2018

Full Squats - Paused - Maintenance
455 #229 | 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 198lb

Aug Week 3 of 5

Sun Aug 12

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 75 20x1 sets (10s) | one arm cable rows 75lb 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 135lb 20x1 sets (10s)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 40 20x2 sets (10s) |
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Aug 13

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets
Rows one arm cable lateral rows 40 20x2 sets (10s) | one arm cable rows 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* skipped the heavys on the rowing and used 40lb for volumes/recovery.

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows one arm cable lateral rows 40 20x2 sets (10s) | one arm cable rows 40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Aug 14

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 135 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* skipped all rowing. midback doms needs to go down a little. will do them later.

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x2 sets (15-5)
Calves seated calf raise soleus  3x45lb 20x2 sets

* back feeling better but it would not be a good idea to doms it back too soon. skipped a day of rowing.

Wed Aug 15

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x2 sets (15-5)
Rows one arm cable rows high pull 50 20x2 sets (10s) | cable rows high pull wide grip 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* had to do some rowing so took it easy on my rhomboids and did more vertical type rowing. did not hurt anything. might go back to my lateral rowing later for more rhomboid gains but will take it easy on the intensity this time. the 75lb x20s using clusters of 10s add fatigue very fast.

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x2 sets (15-5)  | machine dips 90 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 16

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x1 sets (15-5)
Rows seated machine pulldown wide grip 75-90 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Aug 17

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x1 sets | machine dips 90 20x1 sets
Rows seated machine pulldown wide grip 90 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Aug 18

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets | machine dips 90 20x2 sets
Rows seated machine pulldown wide grip 90 20x1 sets | seated wide grip pulldown high pull 160 20x1 sets (10s) | one arm cable lateral rows 30 20x2 sets (10s), 40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets
 
Title: Re: Kingfush
Post by: Kingfish on August 13, 2018, 10:35:50 am
20 x 225 must have an element of cardio to it too, i was out of breath on 15 x 225lb, more my lungs then legs/back. Must be even tougher if you had paused too, but anyway, i copied you and am liking the 15 x 225 routine especially when burned out

the 20 reps gets me breathing heavy after the set. i'm alright while repping but afterwards i know i need more air in.
Title: Re: Kingfush
Post by: Kingfish on August 19, 2018, 06:50:45 am
Aug 19-25 , 2018

Full Squats - Paused - Maintenance
455 #229 | 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 198lb

Aug Week 4 of 5

Sun Aug 19

morning
Squats 315-365-405
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows seated machine rows 150-180 20x1 sets, 210 20x1 sets (10s) | one arm cable lateral rows 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* skipped the 275 volumes this very early 1am workout because i have an early flight to vegas later. will lift better after i get another nap. 3-day vacation of buffets and lifting and swimming again.

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5) | seated dip machine 150-180 20x1 sets, 210 20x1 sets (10s)
Rows seated lat machine pulldown 110 20x2 sets | one arm cable lateral rows 30 20x2 sets (5s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Aug 20

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5) | seated dip machine 210-240-270 20x1 sets (10s)
Rows seated machine lat pulldown 110-130 20x1 sets, 150-170 20x1 sets (10s) | one arm cable lateral rows 30-40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5), 145 20x2 sets (10s) | seated dip machine 240 20x1 sets, 240 20x1 sets (15-5)
Rows seated machine lat pulldown 130-150 20x1 sets | one arm cable lateral rows 30-40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Tue Aug 21

morning in vegas
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5), 145 20x2 sets (10s) | seated dip machine 240 20x1 sets, 240 20x1 sets (15-5)
Rows seated machine lat pulldown 150 20x2 sets | one arm cable lateral rows 30-40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* volumes are higher. need to burn more to balance the wynn buffet dinner and breakfast all you can eat. comes free with my stay here so can't complain.
* doing the workout with 1 min between clustered reps and 2 min between each set. flying back to sfo at lunch time. back to 60-70s again down from this 105-110F + vegas dessert summer. vacation hit the spot. the tropicana 24hr fitness has everything i use. the smith is better because the incline faces forward. i get to see my shoulder gains.

afternoon in san francisco
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5s), 185 20x1 sets (10-5s), 155 20x2 sets (10s) | seated dip machine 105-120 20x1 sets
Rows seated machine lat pulldown 150-170 20x1 sets | one arm cable lateral rows 30-40-50 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* workout felt good after a 4hr nap after the flight back home.

Wed Aug 22

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s), 155 20x2 sets (10s) | seated dip machine 105 20x2 sets
Rows one arm cable lateral rows 40-50 20x1 sets (10s) | seated machine lat pulldown 150-170 20x2 sets, 195-210 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* got lazy doing very high reps on the squat so i added more weight and dropped to 5 reps.  did the clustered 20 with 60 sec rests. might try 365 soon with 2min between the 5 reps.

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s), 155 20x1 sets (10s)
Rows seated machine lat pulldown 195-210 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Thur Aug 23

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s)
Rows seated machine lat pulldown 195 20x4 sets (10s) | one arm cable lateral row 80 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Fri Aug 24

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s) | seated machine dips 105 20x1 sets, 120 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 80 20x2 sets (10s)

* skipped calf raises because machine was taken. had to go to work. 315x20s for 3 straight days now and still not tired.

Sat Aug 25

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 185 20x1 sets (5s), 165 20x1 (10s) | seated machine dips 120 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 80 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Title: Re: Kingfush
Post by: Kingfish on August 26, 2018, 10:46:35 pm
Aug 26 - Sept  1, 2018

Full Squats - Paused - Maintenance
455 #229 | 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 198lb

Aug Week 5 of 5

Sun Aug 26

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x3 (10s) | seated machine dips 120 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x3 sets (10s) | one arm cable lateral row 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* might get a gymboss interval timer from amazon to track my 60-90-120-180 sec rests/breaks. 2nd time now that i left my iphone unattended outside my bag when i went to bathroom. i use the phone as timer.

Mon Aug 27

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x5 (10s) | seated machine dips 135 20x1 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets, 4x45lb 20x1 sets (10s)

* feeling very strong this morning after recovering from the 4-day work week. i prefer volumes now on my shoulder pressing because my lowerback is getting beat from the heavies. the lateral rowing is still adding doms quickly to the rhomboids to the point that its affecting my squat and mid-high back in general. this is a good thing but i cannot just blast the intensity again up to 75lb and do them daily. i'm not very consistent in logging the right weights. the rowing machine has an effective resistance of half whats on the stack. i put 80 sometimes but its really 40lb. machine stacks out at 150 (75lb real).

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x2 (10s) | seated machine dips 135 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x4 sets (10s) | one arm cable lateral row 40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Tue Aug 28

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x4 (10s) | seated machine dips 135 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 40 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x4 (10s) | seated machine dips 135 20x1 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Wed Aug 29

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x3 (10s) | seated machine dips 135-150 20x1 sets (10s),
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 365 10x1 sets (5s)
Shoulders smith machine inclined press 185-165 20x1 (10s) | seated machine dips 150 20x1 sets (10s),
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Thur Aug 30

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x2 (10s), 165 20x1 (10s) sets | seated machine dips 150 20x2 sets (10s),
Rows seated machine lat pulldown 195-210 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Fri Aug 31

afternoon
Squats 315-365-405, 365 10x1 sets (5s)
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | seated machine dips 150 20x1 sets (10s),
Rows seated machine lat pulldown 195-210 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Sat Sept 1

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets, 165 20x2 (10s) sets | bw dips 20x1 sets (10s),  20x1 sets
Rows seated machine lat pulldown 210-195 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Title: Re: Kingfush
Post by: Kingfish on September 02, 2018, 08:47:15 am
Sept 2-8, 2018

Full Squats - Paused - Maintenance
455 #229 | 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 198lb

Sept Week 1 of 4

Sun Sept 2

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets, 165 20x3 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 210-220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s) | one arm cable seated rows 50 20x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets, 165 20x2 (10s) sets | bw dips 20x3 sets (10s)
Rows seated machine lat pulldown 210-220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  5x45lb 20x1 sets (10s)

Mon Sept 3

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 210 20x1 sets (10s), 220 20x2 sets (10s)| one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* volumes of shoulder pressing tiring my lowerback a little. 405 still good but the squat volumes with 315 will get tiring quickly. took it easy this morning on shoulder work so i can squat more later.

afternoon
Squats 315-365-405, 365 10x1 sets (5s)
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | bw dips 20x1 sets (10s)
Rows seated machine lat pulldown 220 20x2 sets (10s)| one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb-5x45lb 20x1 sets (10s)

* felt a lot more solid this afternoon on squats. a few more days of 185x10s and il go up 225x5s for shoulder work.

Tue Sept 4

morning
Squats 315-365-405, 365-315 5x1 sets
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x2 sets (10s)| one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb-5x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x2 sets (10s), 235 10x1 sets | one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb-5x45lb 20x1 sets (10s)

Wed Sept 5

morning
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x2 sets (10s), 20x1 sets
Rows seated machine lat pulldown 220 20x1 sets (10s), 235 10x1 sets, 250 5x1 sets | one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* took wed night off from work because of too much vacation hours. might get the saturday night off also because its my alt labor day holiday. or might just work sat night and get holiday pay.

aftenoon
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | bw dips 20x1 sets (10s), 20x2 sets
Rows seated machine lat pulldown 220-235 20x1 sets (10s) | one arm cable lateral row 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 20x1 sets (10s)

Thur Sept 6

morning
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x1 sets (10s), 20x1 sets
Rows seated machine lat pulldown 235 20x1 sets (10s), 250-270 5x1 sets | one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* body clock is off a little. slept 9pm-1am.  was already very awake so did not bother doing another 1-2hr nap. a good thing so i can have a long sleep today and work later tonight.
* the lowered intensity on the shoulder pressing is helping keep my back fresh for the squats. might just go heavier on dips and keep the smith mid-heavy.

afternoon
Squats 315-365-405, 385 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10-5-5) sets | bw dips 20x1 sets (10s), 20x1 sets
Rows seated machine lat pulldown 235 20x1 sets (10s) | one arm cable lateral row 50 rest
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

Fri Sept 7

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10-5-5) sets | bw dips 10x1 sets, 20x1 sets
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10), 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

Sat Sept 8

afternoon
Squats 315-365-405, 385 5x1 sets
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 10x1 sets, 20x1 sets
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* only 2 day work this week. will go double workouts again until wed afternoon. been stronger on the squats since i cut down intensity on shoulder pressing. lowerback feeling a lot better without the crushing strain. bw still in the 197.5-198.5 dry.

Title: Re: Kingfush
Post by: Kingfish on September 09, 2018, 09:49:30 am
Sept 9-15, 2018

Full Squats - Paused - Maintenance
455 #232 | 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 198lb

Sept Week 2 of 4

Sun Sept 9

morning
Squats 315-365-405, 315 5x1 sets
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x1 sets (10s)
Rows seated machine lat pulldown 235-220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 405 5x1 sets
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 235 20x1 sets (5-10-5), 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* bw still sub 200lb but the back off sets in squats for the past few weeks added good thickness. did 405x5 all paused. 5th rep was not maxd and still did an honest pause on that. i'm 455 thick now but will use 435s first to make sure.
* still afraid of going heavier on the lateral rowing. last time i went heavy using 70-75lb, my mid back was so sore it bothered my squat. it hit the muscles of the rhomboids very well but when those get very sore, its very annoying. i always felt like doing deep tissue on my midback using the smith bar.   

Mon Sept 10

morning
Squats 315-365-405-435 +20
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 235 20x1 sets (5-10-5), 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* planned bare minimum on the squats this morning but was a lot stronger already than the usual morning. took it easy and tested the 435 as planned and it was not heavy. 455 could have been good this morning but i'm a lot stronger in the afternoons from more sleep. will do it later.

afternoon
Squats 315-365-405-455#230 +15, 315 5x1 sets
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* surprised that i got the 455 without a glitch. i'm stronger than i thought. took it easy with the other things to make sure i don't burn out.

Tue Sept 11

morning
Squats 315-365-405-435 +20
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* almost the same as yesterday morning but cut down on the lat pulldowns some more. another solid sleep later and 455 should not be a problem.

afternoon
Squats 315-365-405-455#231 +20
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s), 60lb 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* skipped the backoffs on squats and see if i can do the heavy for the 3rd straight day before i tire due to the work side of the week.

Wed Sept 12

morning
Squats 315-365-405-435 +10
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s), 60 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* another good sleep and hopefully i still have the thickness for the 455 later. the 435 was not as easy as the last few days.

afternoon
Squats 315-365-405-455#232 +15
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Thur Sept 13

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | bw pullups 20x1 sets (5-10-5)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* i know il be weak but i was hoping to be at least 435 strong. no. 435 would be roadkill. 405 was heavy. too much standing at work.

Fri Sept 14

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | bw pullups 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* squats felt a lot stronger than yesterday.

 Sat Sept 15

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets, 205 5x1 sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 50 20x1 sets, 60-70 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Title: Re: Kingfush
Post by: Kingfish on September 16, 2018, 09:52:19 am
Sept 16-22, 2018

Full Squats - Paused - Maintenance
455 #233 | 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 198lb

Sept Week 3 of 4

Sun Sept 16

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (5-10-5) | one arm cable lateral rows 50 20x1 sets, 60 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 315x5
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (5-10-5) | one arm cable lateral rows 50 20x1 sets, 60-75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* feeling stronger after good sleep. not as strong as last sunday but i should be good by monday afternoon. the bw pullups few days ago did some damage to my back. gym had new cable station and i wanted to try the climbers grips. felt good at the time.

Mon Sept 17

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (5-10-5) | one arm cable lateral rows 50 20x1 sets, 60 5x2 sets, 75 50x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* was strong enough for a 435 but it will be a heavy lift.  skipped everything and wait til i'm stronger later.  adding volumes and intensity slowly to my lateral rowing. i did 75lb 10 reps before and it wrecked my rhomboids in a good way but was a very irritating soreness. il build up to it slowly so there is no peak soreness right away.

afternoon
Squats 315-365-405-435 +15
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets, 75 50x1 sets
Calves seated calf raise soleus  4x45lb 20x2 sets (10s)

* was stronger but was not as explosive on the 405 as i wanted. 435 went up without a big fight but it was a good call. a 455 would have added too much fatigue. will get it tmrw afternoon.

Tue Sept 18

morning
Squats 315-365-405-435+15
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 50 5x1 sets, 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x2 sets (10s)

* looking good this morning already. still deciding if i want to beef up my shoulders by going heavier on the seated press or going weighted dips. favoring weighted dips. if i get strained from that, its on the elbows and those don't affect the squats.
 
afternoon
Squats 315-365-405-435 +15
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x2 sets (10s)

* not very happy with the explosiveness of the 405. it felt the same this morning. i took more rests on the shoulder pressing. should be good to go tmrw otherwise, consistent 435s is not a bad thing too.

Wed Sept 19

morning
Squats 315-365-405-435+15
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405-455#233+15
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips skip
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* 455 felt very good this afternoon. will do this again by monday.

Thur Sept 20

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Fri Sept 21

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Sat Sept 22

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips rest
Rows seated machine lat pulldown 220 10x1 sets, 240-250 5x1 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)
Title: Re: Kingfush
Post by: LBSS on September 16, 2018, 09:56:43 am
once again i tip my hat to the awesome consistency of your training.
Title: Re: Kingfush
Post by: adarqui on September 16, 2018, 09:32:27 pm
once again i tip my hat to the awesome consistency of your training.

x2. :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on September 16, 2018, 10:22:00 pm
once again i tip my hat to the awesome consistency of your training.

x2. :ibsquatting: :ibsquatting: :ibsquatting:
:headbang:
i'm 37 and been lifting for more than 2 decades now. not a lot of gains anymore at this point but still a very good healthy hobby.  blood pressure staying in the 90/60.



Title: Re: Kingfush
Post by: Kingfish on September 23, 2018, 10:59:30 pm
Sept 23-29, 2018

Full Squats - Paused - Maintenance
455 #235 | 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 198lb

Sept Week 4 of 4

Sun Sept 23

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 235-250-270-285 5x1 sets | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* my back feels more fresh when i skipped the dips the other day. did machine dips this time to add more recovery to back. i'm not very weak for a sunday afternoon after my 4-night work week. tmrw going to be good. 

Mon Sept 24

morning
Squats 315s-365-405-435
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 235-250-270 5x1 sets | one arm cable lateral rows 60 5x4 sets, 75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315s-365-405-455#234
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x1 sets, 75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* annoying injection pain on my left shoulder from a flu shot yesterday. i very rarely get shots because of needle fear but had too this time for the wife.  it was a 1 inch long and i did not feel anything at that time. needle phobia from all the asthma shots i got when i was a kid.

Tue Sept 25

morning
Squats 315s-365-405-435
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315s-365-405-455#235
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* even without the bw dips or pullups, there is this constrain little strain on my back when i sleep thats most likely the crushing fatigue from the shoulder pressing even with reduced intensity and longer breaks. need to skip them soon or reduce further to 5x2s to maintain.

Wed Sept 26

morning
Squats 315s-365-405-435
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 skip | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets, 270 5x1 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* got more dehydrated than usual because of a little too much peaches in the morning. im a big fruit eater but whenever i go 5 pieces+ of big peaches, the fiber overload drains me too much. was not very weak but decided to take it easy because i'm also working tonight. bw 197.5lb.

Thur Sept 27

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 5x3 sets, 205-225 5x1 sets | seated dip machine 150 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus  skip

Fri Sept 28

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 skip | seated dip machine 150-165 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Sat Sept 29

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 5x4 sets | seated dip machine 150-165 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets
Title: Re: Kingfush
Post by: adarqui on September 25, 2018, 09:23:20 am
damn, that post-shot pain sucks because it's kinda freaky. i'm somewhat needle-phobic too. can't remember the last time I got a flu shot.
Title: Re: Kingfush
Post by: vag on September 26, 2018, 04:52:37 am
Back to multi 455 per week again now, KF is sooooo boss!!!  :ibsquatting: :ibsquatting: :ibsquatting: :highfive: :headbang:
Title: Re: Kingfush
Post by: Kingfish on September 26, 2018, 05:28:54 am
Back to multi 455 per week again now, KF is sooooo boss!!!  :ibsquatting: :ibsquatting: :ibsquatting: :highfive: :headbang:
:headbang:
was not expecting it at this little 198-200lb bw until that one sunday afternoon a few weeks back when i tried to multi rep 405 and got to 5 reps. could have done another 1 or 2  rep but was outside the pins and dont want to make a scene.

 



Title: Re: Kingfush
Post by: Kingfish on September 30, 2018, 11:19:18 am
Sept 30 - Oct 6, 2018

Full Squats - Paused - Maintenance
455 #240 | 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 198lb

Sept Week 1 of 5

Sun Sept 30

morning
Squats 315s-365-405, 275 3x4 sets
Shoulders smith machine inclined press 185 5x1 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x2 sets, 75 5x2 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

afternoon
Squats 315s-365-405-435, 275 3x2 sets
Shoulders smith machine inclined press 185 5x4 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Mon Oct 1

morning
Squats 315s-365-405-435, 275 3x2 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455#236 275 3x1 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 250 5x3 sets, 270 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

Tue Oct 2

morning
Squats 315s-365-405-435, 275 3x1 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x1 sets
Rows seated machine lat pulldown 250 5x3 sets, 270 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#237, 275 3x1 sets
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x2 sets, 150 5x1 sets
Rows seated machine lat pulldown 250 5x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

* might skip the 435 tmrw morning so i'm more fresh in the afternoon. i took the wed night off so il be doing double workouts til thur.

Wed Oct 3

morning
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x3 sets
Rows seated machine lat pulldown 250 5x2 sets, 270 5x1 sets, 210 10x2 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#238, 275 3x1 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets, 210 10x2 sets | one arm cable lateral rows 60 5x3 sets sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

Thur Oct 4

morning
Squats 315s-365-405-455#239, 275 3x1 sets
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

* was planning on stopping at 405 for more energy to the afternoon heavy. the 405 felt like it was afternoon already. had to go 455 and got it without any issue. il probably get it again later after some 7hr sleep.

afternoon
Squats 315s-365-405-455#240
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

Fri Oct 5

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 185 5x3 sets, 205-225 5x1 sets | seated dip machine rest
Rows seated machine lat pulldown 210 10x2 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

Sat Oct 6

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 185 5x3 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x2 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus  4x45lb 10x2 sets



 
Title: Re: Kingfush
Post by: adarqui on September 30, 2018, 11:39:21 am
Back to multi 455 per week again now, KF is sooooo boss!!!  :ibsquatting: :ibsquatting: :ibsquatting: :highfive: :headbang:
:headbang:
was not expecting it at this little 198-200lb bw until that one sunday afternoon a few weeks back when i tried to multi rep 405 and got to 5 reps. could have done another 1 or 2  rep but was outside the pins and dont want to make a scene.

^ the beast ^

4:55 is my goal pace per mile for 2 mile+ in races, and weekly mile efforts.

coincidence?

:ibrunning: :ibsquatting: :trollface:
Title: Re: Kingfush
Post by: Kingfish on October 07, 2018, 11:04:56 pm
Oct 7-13, 2018

Full Squats - Paused - Maintenance
455 #243 | 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 198lb

Sept Week 2 of 5

Sun Oct 7

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 5x4 sets, 205 5x1 sets, 225 3x1 sets | seated dip machine 150 10x1 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Mon Oct 8

morning
Squats 315s-365-405, 275x3
Shoulders smith machine inclined press 185 5x2 sets, 205 5x1 sets, 225 3x1 sets | seated dip machine 150 10x1 sets
Rows seated machine lat pulldown 210 10x2 sets, 220 10x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

* feeling a lot stronger already. adding intensity to the shoulder pressing. as long as my back stays fresh, il keep this pace.

afternoon
Squats 315s-365-405-455#241
Shoulders smith machine inclined press 185 5x2 sets, 205 5x1 sets, 225 3x1 sets | seated dip machine 135-150 10x1 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Tue Oct 9

morning
Squats 315s-365-405-455#242, 275x3
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x2 sets, 220 10x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

* nothing special with my night time nap but felt very thick already in the morning. was stronger than yesterday afternoon.

afternoon
Squats 315s-365-405-455#243
Shoulders smith machine inclined press 185 5x2 sets, 205 5x1 sets, 225 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Wed Oct 10

morning
Squats 315s-365-405
Shoulders smith machine inclined press 205 5x2 sets, 225 5x1 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 10x3 sets
 
* legs feel strong but my back got a little beating from the 225 5x2 sets yesterday on the shoulder pressing. skipped the heavies on the squats for better recovery. 

afternoon
Squats 315s-365-405, 405x5
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine rest
Rows seated machine lat pulldown rest | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus rest

Thur Oct 11

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus rest

Fri Oct 12

afternoon
Squats 315s-365-405,
Shoulders smith machine inclined press 225 5x2 sets, 275x1 | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Sat Oct 13

afternoon
Squats 315s-365-405,
Shoulders smith machine inclined press 225 5x4 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Title: Re: Kingfush
Post by: Kingfish on October 14, 2018, 10:35:27 am
Oct 14-20, 2018

Full Squats - Paused - Maintenance
455 #24 | 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 198lb

Sept Week 3 of 5

Sun Oct 14

morning
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x3 sets
Rows one arm cable high pull 40-50-60-75 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus rest

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x3 sets
Rows one arm cable high pull 60-75-100 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Mon Oct 15

morning
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x3 sets, 90 5x1 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus rest

* strong enough for 435 but skipped it for an easier 455 later.

afternoon
Squats 315s-365-405-455#244
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75-90 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* did not tire or strained anything in the 455. will get good sleep and dinner. see if i can do this again tmrw morning.

Tue Oct 16

morning
Squats 315s-365-405-455#245
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x2 sets, 90 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-455#246
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x2 sets
Rows one arm cable high pull 75 5x2 sets, 90 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* i will stop counting the 455lb if i can get it on my working days consistently. even with 2x/day on my non-work days, i still get very weak on the bad side of the week.

Wed Oct 17

morning
Squats 315s-365-405-455#247
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x2 sets | one arm cable lateral rows 60 5x2 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455#248
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 rest
Rows one arm cable high pull 75 5x2 sets, 90 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest


Thur Oct 18

afternoon
Squats 315s-365-405-455#249
Shoulders smith machine inclined press 225 5x4 sets | seated dip machine 135 rest
Rows one arm cable high pull 75 5x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus rest

* got the 455. it was heavy. will see if i can be stronger tmrw after i get adjusted to the work schedule.

Fri Oct 19

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 rest
Rows one arm cable high pull 75 5x2, 100 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus rest

Sat Oct 20

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 rest
Rows one arm cable high pull rest | one arm cable lateral rows 60 5x2 sets
Calves seated calf raise soleus rest

* did not have a lot of time to gym today because of an evening dinner. did little things. still not 455 strong on a worknight. took the night off and will lift again sunday morning.

Title: Re: Kingfush
Post by: Kingfish on October 21, 2018, 11:29:50 am
Oct 21-27, 2018

Full Squats - Paused - Maintenance
455 #254 | 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 198lb

Sept Week 4 of 5

Sun Oct 21

morning
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x2 sets
Rows one arm cable high pull 75 5x3 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus rest

* still weak from the work night. will get 455 tmrw.

Mon Oct 22

morning
Squats 315s-365-405-455#250
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets
Rows one arm cable high pull 75 5x2 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455#251
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x1 sets
Rows one arm cable high pull 80 5x4 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets, 5x45lb 5x1 sets

Tue Oct 23

morning
Squats 315s-365-405-455#252
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135-150 10x1 sets
Rows one arm cable high pull 75 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x2 sets
Calves seated calf raise soleus rest

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press rest | seated dip machine 135-150-165 10x1 sets
Rows one arm cable high pull 75 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* strong for 455 but decided to skip because my back can be more fresh. will get it tmrw morning. skipped the shoulder pressing.

Wed Oct 24

morning
Squats 315s-365-405-455#253
Shoulders smith machine inclined press 225 rest | seated dip machine 135-150-165 5x1 sets
Rows one arm cable high pull 75 5x2 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets, 5x45lb 5x1 sets

* back felt a lot better this morning. skipped the shoulder pressing again and try for another 455 before my work week starts.

afternoon
Squats 315s-365-405-455#254
Shoulders smith machine inclined press 225 rest | seated dip machine 150-165 5x1 sets
Rows one arm cable high pull 75 rest | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest

Fri Oct 26

afternoon
Squats 315s-365-405, 275x3
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 150-165-180 5x1 sets
Rows one arm cable high pull rest | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets, 5x45lb 5x1 sets


Sat Oct 27

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x4 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus rest




Title: Re: Kingfush
Post by: Kingfish on October 28, 2018, 10:02:48 am
Oct 28 - Nov 4, 2018

Full Squats - Paused - Maintenance
455 #257 | 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 198lb

Oct Week 5 of 5

Sun Oct 28

morning
Squats 315s-365-405
Shoulders smith machine inclined press 225 5x1 sets | seated dip machine 150 5x3 sets, 165 5x2 sets
Rows one arm cable high pull 80 5x3 sets | one arm cable lateral rows 60 5x4 sets, 75 5x2 sets
Calves seated calf raise soleus 4x45lb 5x4 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 225 3x2 sets | seated dip machine 150 5x3 sets, 165 5x2 sets
Rows one arm cable high pull 80 5x4 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus rest

Mon Oct 29

morning
Squats 315s-365-405-455#255
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest

* i did not physically tire myself at work this week as i'm mostly on the documentation side of work. mostly seating town. i still needed 3 workouts just to get back to the 455. i was off on sat morning. got good sleep on sat day. sat afternoon, sunday am and pm were still "post work" weak.
* its not the muscle. IMO, the mental energy to tense the muscle is the difference here. if i'm well recovered on sleep, i can put more energy in keeping my legs as one solid unit and it always make me feel thicker.

afternoon
Squats 315s-365-405-455#256
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest

* exact copy of mornings workout. did not plan it. just happened.

Tue Oct 30

morning
Squats 315s-365-405-455#257, 275x3
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405,
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* was not happy with the explosiveness of the 405. sleep was good. just don't want to use too much this afternoon and burn out tmrw. tmrw will be a good day.

Wed Oct 31

morning
Squats 315s-365-405
Shoulders smith machine inclined press 225 rest | seated dip machine 150-165 5x2 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* still not satisfied with how i overpowered the 405. the 455 would have been a fight. been trying to be healthy and avoid these very near max singles.

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 225 3x4 sets | seated dip machine 150 5x4 sets
Rows one arm cable high pull 80 rest | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb rest

* something in my lowerback got beat by all these 100lb 1 arm cable high pull. 405 was easy but i can tell that something inside there is not solid. skipped the heavys for today.

Fri Nov 2

afternoon
Squats 315s-365-405, 275 10x1 sets
Shoulders smith machine inclined press 225 3x2 sets | seated dip machine 150-165 5x2 sets, 180 5x1 sets
Rows one arm cable high pull 75 5x2 sets | one arm cable lateral rows 60 rest
Calves seated calf raise soleus 4x45lb rest

Sat Nov 3

afternoon
Squats 315s-365-405, 275 10x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x2 sets
Rows bw pullups close grip neutral 5x3 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets
Title: Re: Kingfush
Post by: Kingfish on November 04, 2018, 11:00:18 pm
Nov 4-10, 2018

Full Squats - Paused - Maintenance
455 #266 | 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 198lb

Nov Week 1 of 4

Sun Nov 4

afternoon
Squats 315s-365-405, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x2 sets | bw dips 10x2 sets
Rows bw pullups close grip neutral 5x2 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Mon Nov 5

morning
Squats 315s-365-405-455#258, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x4 sets, 165 5x2 sets
Rows bw pullups close grip neutral rest | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#259, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* lowerback feeling very fresh in the past few days.

Tue Nov 6

morning
Squats 315s-365-405-455#260, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#261, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x2 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* dont know if i will even think about adding the smith shoulder pressing anytime soon. no back soreness is a very good thing.

Wed Nov 7

morning
Squats 315s-365-405-455#262, 275 5x1 sets
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows 60 5x3 sets, high 40-50-60 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#263, 275 5x1 sets
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable low lateral rows 60 5x3 sets, high 50-60 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Thur Nov 8

afternoon
Squats 315s-365-405-455#264
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable low lateral rows high 60 5x3 sets, 70 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Fri Nov 9

afternoon
Squats 315s-365-405-455#265
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x3 sets, 70 5x1 sets
Calves seated calf raise soleus rest

* woot! second work night with a 455. will be nice to get it again tmrw. did not think i will be strong because i was having difficulty breathing from all this smoke. san francisco air quality so bad right now from all the fires. smells really bad outdoors.

Sat Nov 10

afternoon
Squats 315s-365-405-455#266, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x3 sets, 70 5x1 sets | low row 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* 455 very heavy this afternoon but got it again.
Title: Re: Kingfush
Post by: LBSS on November 05, 2018, 02:15:29 am
i still think you should enter a PL comp. don't even try to really max, just do it one day instead of regular training. would be really interesting to see how much you can DL with no practice but a big squat and lots of back work.
Title: Re: Kingfush
Post by: adarqui on November 05, 2018, 09:32:22 am
i still think you should enter a PL comp. don't even try to really max, just do it one day instead of regular training. would be really interesting to see how much you can DL with no practice but a big squat and lots of back work.

if he does one, he should just do one event (squat, obviously, lol).

I really love "raw PL" (absolutely nothing, no belt, no wraps etc).

LBSS, check the 198 lb weight class squat record in California:

https://rawpowerlifting.com/wp-content/uploads/2018/07/CALIFORNIA-STATE-POWERLIFTING-RECORDS.pdf




Kingfish, how's your sister's marathoning/running going?
Title: Re: Kingfush
Post by: LBSS on November 05, 2018, 11:35:20 am
LOL kf could break that squat record tomorrow.
Title: Re: Kingfush
Post by: Kingfish on November 05, 2018, 08:10:50 pm
i still think you should enter a PL comp. don't even try to really max, just do it one day instead of regular training. would be really interesting to see how much you can DL with no practice but a big squat and lots of back work.

if he does one, he should just do one event (squat, obviously, lol).

I really love "raw PL" (absolutely nothing, no belt, no wraps etc).

LBSS, check the 198 lb weight class squat record in California:

https://rawpowerlifting.com/wp-content/uploads/2018/07/CALIFORNIA-STATE-POWERLIFTING-RECORDS.pdf




Kingfish, how's your sister's marathoning/running going?

sister still running like forrest jump.

480lb at 198... interesting. there was a time not long ago that i did the 2nd 455 for the day and felt like i could have done 475 instead. i'm pretty good in guessing my near max weight for the day.  :headbang:
Title: Re: Kingfush
Post by: Kingfish on November 11, 2018, 11:02:06 am
Nov 11-17, 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 198lb

Nov Week 2 of 4

Sun Nov 11

morning
Squats 315s-365-405, 275x3
Shoulders seated dip machine 150 5x6 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets, 70 5x1 sets | low row 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* very cold morning. didn't feel like fighting the 455. could have 435 easily but saved it for later.

afternoon
Squats 315s-365-405, 275x3
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable low lateral rows high 60 5x3 sets, 80 5x1 sets | low row 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* gear failure. i used a different board short today because of laundry sunday. i wrecked my shorts on the warmup sets. stopped and just do it tmrw. i was already strong. ohwell.

Mon Nov 12

morning
Squats 315s-365-405-455#267, 275x3
Shoulders seated dip machine 150 5x6 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 60 5x3 sets, 80 5x1 sets | low row 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x4 sets

afternoon
Squats 315s-365-405-455#268, 275x3
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | 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

Tue Nov 13

morning
Squats 315s-365-405-455#269, 275x3
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 80 5x3 sets, 100 2x1 sets | low row rest
Calves seated calf raise soleus 4x45lb 5x3 sets

* tried the full stack of 200 on the high lateral rowing. it was alright. could have done 5 but don't want anything to tire at this time.

afternoon
Squats 315s-365-405-455#270, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 70 5x4 sets | low row 60 5x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* 455 was easy today. i'm not getting as much sleep as i usually do because of a grind of gear pc game. still getting a combined 7.5hr+ of sleep per 24hr.

Wed Nov 14

morning
Squats 315s-365-405-455#271, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-455#272, 275x3
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus rest

Thur Nov 15

afternoon
Squats 315s-365-405-455#273, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x1 sets

Fri Nov 16

afternoon
Squats 315s-365-405-455#274
Shoulders seated dip machine 150 5x2 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 80 5x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Sat Nov 17

afternoon
Squats 315s-365-405-455#275, 275x3
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Title: Re: Kingfush
Post by: Kingfish on November 18, 2018, 10:43:59 pm
Nov 18-24, 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 198lb

Nov Week 3 of 4

Sun Nov 18

afternoon
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets, 70 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* did daily 455s this week on my 4-night long work week. il stop counting these now.

Mon Nov 19

morning
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455, 315x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 60-70 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Tue Nov 20

morning
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-455, +10
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 70 5x3 sets, 80 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* finally overpowering the 455. skipped the backoff and see if i can do 465-475 tmrw morning.

Wed Nov 21

morning
Squats 315s-365-405-455 +10
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 80-90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455 +10
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70-90 5x2 sets
Calves seated calf raise soleus 4x45lb rest

Thu Nov 22

morning
Squats 315s-365-405-455 +10
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 90 5x2 sets
Calves seated calf raise soleus 4x45lb rest

* worked 7pm-8am last night and slept 8:30am-12:45pm. lifted very early because gym closes at 2am thanksgiving day. was half asleep at the gym but still got my routine done. back home at 2pm and will sleep again to work tonight.

Fri Nov 23

afternoon
Squats 315s-365-405-455
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Sat Nov 24

morning
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
Calves seated calf raise soleus 4x45lb 5x3 sets

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

* got off early from work and was able to take a few hrs nap in the early morning. took wed off and will not work until thursday night. plenty of time to do double workouts. eating more too and taking my bw  to 204-208lb.
Title: Re: Kingfush
Post by: Kingfish on November 25, 2018, 10:58:31 am
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


Title: Re: Kingfush
Post by: adarqui on November 25, 2018, 06:17:05 pm
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
Title: Re: Kingfush
Post by: Kingfish on December 02, 2018, 11:00:22 pm
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
Title: Re: Kingfush
Post by: Kingfish on December 09, 2018, 10:53:33 am
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

Sat Dec 15

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Title: Re: Kingfush
Post by: Kingfish on December 16, 2018, 10:51:18 pm
Dec 16-22, 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. Week 7

BW 204lb

Dec Week 3 of 4

Sun Dec 16

afternoon
Squats 315s-365-405-455, 315 3x1 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

Mon Dec 17

morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 10x2 sets, 70 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets  | bw pullup 2x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

aftenoon
Squats 315s-365-405-455, 365 3x2 sets
Shoulders dips bw 10x2 sets, 70 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets 
Calves seated calf raise soleus 4x45lb rest

Tue Dec 18

morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x2 sets, 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets  | bw pullup 2x1 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 20x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets 
Calves seated calf raise soleus 4x45lb rest

* felt like i could go up to 405x6+ this afternoon. a few more weeks of these heavy volumes.

Wed Dec 19

morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
 
afternoon
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

* 405x5 was near max on the 2nd day. 405x6 would be a back breaker. worknight til friday.
 
Thur Dec 20

afternoon
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

* 405x5 was not very difficult. this is the 3rd straight day. could have gotten 6 max.

Fri Dec 21

afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Sat Dec 22

morning
Squats 315s-365-405-455, 405 2x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* off work early after a company dinner. slept 4 hrs and did a morning workout.

afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Title: Re: Kingfush
Post by: Kingfish on December 23, 2018, 09:52:36 am
Dec 23-29, 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. Week 8

BW 204lb

Dec Week 4 of 4

Sun Dec 23

morning
Squats 315s-365-405-455, 405 2x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 20x1 sets

* week 8 of daily 455s. will keep grinding the 405 backoffs and eventually il be able to recover from 5 reps quickly.

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 20x1 sets

* legs not fresh for 90%backoffs. took it easy this afternoon.

Mon Dec 24

morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* 24hr fitness closes 2pm today. did a very early 3am workout so i have some time to nap and do a 2nd at 12pm later.  legs starting to feel recovered from the 405s but took it easy again and did the 275 backoffs.

afternoon
Squats 315s-365-405-455, 405-315 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* drove an extra 10 min and used a bigger 24hr fitness and it was also packed at 12noon. got very strong after a skipped day of heavy backoffs.  will lift very little tmrw as i'm using my clubhouse gym. everything else is closed.

Tue Dec 25

morning
Squats 315s
Shoulders dips bw rest
Rows one arm cable low lateral rows mid 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest 

Wed Dec 26

morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* another very cold 46F SF morning. one of the first to be at the gym at 6am opening. everything was cold. bar was cold. ill be stronger later.  working 4 days this week. can't pass on the holiday OT.

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb rest

Thur Dec 27

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Dec 28

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets
Calves seated calf raise soleus 4x45lb rest

* had to cut my little exercises short. gym was closed early because of some emergency water pipe issue. good thing my squats were done already. lots of people pissed.

Sat Dec 29

morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

* got off a little early from work and got a 2hr nap. did a very cold 41F morning workout. felt alright.

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Title: Re: Kingfush
Post by: Kingfish on December 30, 2018, 11:18:04 am
Dec 30 - Jan 5, 2019

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. Week 9

BW 206lb

Jan Week 1 of 5

Sun Dec 30

morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* left early again at work and got a good 2.5hr nap. lifted at 7am and it felt alright. completed my 8th straight week of daily 455s.

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Mon Dec 31

morning
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* skipped the backoffs. legs not very fresh. gym closes 6pm today. will be alright later.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* legs a lot fresher this afternoon. could have done my 405x5 but want to start next year with that.

Tue Jan 1

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | one arm shoulder landmines bar 5x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* skipped the 100lb on the one arm rowing. the consecutive days of 100lb rows are tiring me. thought about adding the one arm shoulder landmines for direct front delt action. did reps with just bar.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

* thought id be very strong this afternoon but i guess the double workouts for the 5th straight day now is adding more fatigue than i expected. i was stronger yesterday. those 100lb rowing also added to the tiredness. skipped all heavies except for the 455.

Wed Jan 2

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | one arm shoulder landmines bar 5x4 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb rest

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

Thur Jan 3

morning
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Fri Jan 4

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Sat Jan 5

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | smith machine inclined press 135 10x3 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Title: Re: Kingfush
Post by: Kingfish on January 06, 2019, 09:41:27 am
Jan 6-12, 2019

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

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

Monday Nov 5, 2018 - start of daily 455s. Week 10

BW 206lb

Jan Week 2 of 5

Sun Jan 6

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 50-70-90 10x1 sets, 110-130 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* my rear delts are looking thick with all the heavy rowing. need to get more front delt action.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
 
Mon Jan 7

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Tue Jan 8

morning
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x3 sets

* got in a 405x5. feeling very good this morning. could have gotten 6-7 reps.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Wed Jan 9

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x4 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* still fatigued from yesterday mornings 405x5. i was even weaker today than yesterday afternoon. will get better later.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Thur Jan 10

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Jan 11

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Sat Jan 13

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Title: Re: Kingfush
Post by: Kingfish on January 13, 2019, 10:25:47 pm
Jan 13-19, 2019

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

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

Monday Nov 5, 2018 - start of daily 455s. Week 11

BW 206lb

Jan Week 3 of 5

Sun Jan 13

afternoon
Squats 315s-365-405-455, 405x3
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* got 405x3 after my 4-night work week. it was not very intense but x5 would be very challenging.

Mon Jan 14

morning
Squats 315s-365-405-455, 
Shoulders dips bw 10x3 sets | seated chest press machine 105 10x3 sets, 120 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x3 sets

afternoon
Squats 315s-365-405-455, 
Shoulders dips bw rest | seated chest press machine 105-120-135-150 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Tue Jan 15

morning
Squats 315s-365-405-455, 
Shoulders dips bw rest | seated chest press machine 150-165-180-195 5x1 sets, 210-225-240-255 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* feeling good on the chest press machine with medium shoulder width grip. most action on the front delts. seats set so the handles are inline with my shoulders.

afternoon
Squats 315s-365-405-455, 405x3
Shoulders dips bw rest | seated chest press machine 195-210-225-240-255-270 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* the seated press machine stacks out at 285 but it takes a lot more push to get it going because the full stack rests on sticky rubber. 270 is alright. not too heavy.

Wed Jan 16

morning
Squats 315s-365-405-455, 
Shoulders seated chest press machine 225-240-255-270 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x3 sets

afternoon
Squats 315s-365-405-455, 
Shoulders seated chest press machine 240-255 5x1 sets | bw dips 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
 
Thur Jan 17

afternoon
Squats 315s-365-405-455, 
Shoulders seated chest press machine 225 5x2 sets, 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Fri Jan 18

afternoon
Squats 315s-365-405-455, 
Shoulders seated chest press machine 225 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Sat Jan 19

morning
Squats 315s-365-405-455, 
Shoulders seated chest press machine 225 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* got home a little early and nap for almost 2 hrs. did a morning workout and it was not so bad.

afternoon
Squats 315s-365-405-455, 405 3x2 sets
Shoulders seated chest press machine 225 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets
Title: Re: Kingfush
Post by: Kingfish on January 20, 2019, 04:51:42 pm
Jan 20-26, 2019

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

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

Monday Nov 5, 2018 - start of daily 455s. Week 12

BW 206lb

Jan Week 4 of 5

Sun Jan 20

morning
Squats 315s-365-405
Shoulders seated chest press machine 225 10x4 sets | smith shoulder width bench press 135-185-225 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* the 2 sets of triple 405 yesterday got me tired. 405 was not as explosive. 435 would be max. and it would be ugly. stopped at 405 and be stronger in the afternoon after more sleep.

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 185 5x1 sets, 225 5x4 sets, 275 3x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* was a little afraid this morning because its been a while since i was this fatigued. i did not feel solid at all on the morning 405. this afternoon went so much better than i thought. was a routine strong day again.

Mon Jan 21

morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 225 5x3 sets,  275 3x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 225 5x3 sets,  275 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* progressing nicely on the tricep flat bench press.

Tue Jan 22

morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x4 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* i do not feel any DOMS at all on my pecs doing these 225+ shoulder width flat bench press. its a good thing. front delts get most of the action.

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 255 5x1 sets, 225 5x3 sets, 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Wed Jan 23

morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x3 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455,  405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 225 10x1 sets, 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Thur Jan 24

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Jan 25

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275-255 3x2 sets
Rows one arm cable rows high 90-100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Sat Jan 26

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


Title: Re: Kingfush
Post by: Kingfish on January 27, 2019, 08:22:27 pm
Jan 27-Feb 2, 2019

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

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

Monday Nov 5, 2018 - start of daily 455s. Week 13

BW 206lb

Jan Week 5 of 5

Sun Jan 27

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275 3x2 sets, 255 3x1 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb rest

night
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275-255 3x2 sets, 295 2x1 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* slept 7am-2pm and afternoon workout. nap again from 6-9pm and did a rare night workout. will sleep again 12-5am and start the week on schedule again.
* close grip bench press getting better.

Mon Jan 28

morning
Squats 315s-365-405-455
Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x4 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x4 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Tue Jan 29

morning
Squats 315s-365-405-455
Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x3 sets
Rows one arm cable rows high 90 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x4 sets, 225 5x3 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Wed Jan 30

morning
Squats 315s-365-405-455
Shoulders smith shoulder width bench press 275 3x4 sets, 225 5x3 sets
Rows one arm cable rows high 90 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x4 sets, 225 5x2 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Thur Jan 31

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x3 sets, 225 5x2 sets
Rows one arm cable rows high 90 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Feb 1

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

* don't like how my glutes were tight from these 405x3s. need to take a little breather. tricep bench still doing well. little tightness on the left elbow but nothing that feels like an overuse issue.

Sat Feb 2

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets, 100 5x1sets
Calves seated calf raise soleus 4x45lb rest
Title: Re: Kingfush
Post by: Kingfish on February 03, 2019, 07:46:12 am
Feb 3-9, 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 14

BW 206lb

Feb Week 1 of 4

Sun Feb 3

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets, 100 5x1sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* very early 3am workout. will do an early afternoon too after my sleep.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets, 100 5x1sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* 475 top single not so far out. 455 getting so much easier lately. skipped the 405x2-3s and will try the 475 later if i get another good sleep after this superbowl party.

night
Squats 315s-365-405-465#5
Shoulders smith tricep bench press 275 3x3 sets | seated chest press machine 90 40x1 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 50 40x1 sets
Calves seated calf raise soleus 4x45lb rest

* i would have made the 475 but didn't want to overexert so took it the sure way and went for 465. it went up like 455. will take it easy again tmrw morning and go for the 475 if all goes to plan.  did some volume backoffs.

Mon Feb 4

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x2 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-475#8
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* did the 475 with the safety pins. went up like a routine heavy 455. might do it again tmrw afternoon. skipping the backoff 405 for maximum recovery.

Tue Feb 5

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets, 135 20x1 sets | seated chest press 90 20x2 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x1 sets, shoulder width 100 10x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-475#9
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* the 475 this afternoon felt like yesterday. no big struggle. could have maxed at 485-490. the 455 this morning used a bit more effort than this 475.

Wed Feb 6

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets, 135 20x2 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-475#10
Shoulders smith tricep bench press 275 3x3 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 rest

* did the 475 outside the rack. did not struggle at all.

Thur Feb 7

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 5x2 sets, 135 20x2 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 rest

Fri Feb 8

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 5x2 sets | seated chest press 90 20x2 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

Sat Feb 9

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets | seated chest press 90-105 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

* the 275 5x2 sets on tricep bench yesterday got me fried today. not working tonight so only 3 day work week again. everything felt heavy. had to do the 455 inside the pins because i did not feel solid and tight. 455 felt heavier than the 475s. will rest good and eat well.
Title: Re: Kingfush
Post by: vag on February 05, 2019, 03:51:53 am
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!!!!!!
Title: Re: Kingfush
Post by: Kingfish on February 05, 2019, 07:04:07 am
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.
Title: Re: Kingfush
Post by: Dreyth on February 07, 2019, 09:03:07 am
In for vid  :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on February 10, 2019, 07:52:37 am
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.
Title: Re: Kingfush
Post by: Kingfish on February 17, 2019, 10:07:28 am
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


Fri Feb 22

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 150 20x1 sets
Calves seated calf raise soleus 3x45lb rest

Sat Feb 23

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 150 20x2 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

Title: Re: Kingfush
Post by: Kingfish on February 24, 2019, 10:58:09 am
Feb 24 - Mar 2, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #11

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

Monday Nov 5, 2018 - start of daily 455s. Week 17

BW 208lb

Feb Week 4 of 4

Sun Feb 24

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 150 20x1 sets, 165-195-210 10x1 sets | seated dip machine 135-150 10x1 sets 
Rows seated double hand row on reverse chest press 150 20x1 sets, 165-195-210 10x1 sets | seated lat pulldown machine 135-150 10x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.

* some little muscle in my inner left hip a little off from pushing heavy cryogenic tanks at work. walking normal if my strides are shorter.  did the same when i squat. shorter steps and everything is cool. did 15mins of walking to loosen up and get rid of this anomaly. nothing injured or serious.

afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | seated dip machine 150 10x2 sets 
Rows seated double hand row on reverse chest press 195 10x4 sets
Calves seated calf raise soleus 3x45lb rest

* hips normal again. don't like that feeling of something little hurting in the inner hip area. can't massage it. makes walking very awkward.
 
Mon Feb 25

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x3 sets 
Rows seated rows on reverse chest press 195 10x3 sets | seated cable rows high pull 100 20x3 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.

* did more walking because it feels good. i already do a lot of walking at work but can't go wrong with more walking. i dont sweat at this snail pace.

afternooon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips rest 
Rows seated rows on reverse chest press 195 10x4 sets | seated cable rows one arm 20-40-60 10x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets

Tue Feb 26

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips 10x1 sets 
Rows seated cable rows one arm 25-50 10x1 sets, 60-70-80 5x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 115bpm.

afternoon
Squats 315s-365-405-455, 405x5
Shoulders seated chest press machine 195 10x3 sets 
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest

* could have gotten a 475 but i stayed with the plan of consistent volumes. felt like i could have done 7 paused reps of 405. i did not tire much. will get 405x2 tmrw morning.

Wed Feb 27

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x1 sets 
Rows seated cable rows one arm 60-70 10x2 sets, 60 15x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

* felt the fatigue from the 405x5 but it was not enough to skip the 405x2. i was planning on doing a backoff 60lb x20 on the one arm rowing but my grip called it at 15.

afternoon
Squats 315s-365-405-475#11, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x2 sets
Calves seated calf raise soleus 3x45lb rest

* back to back very strong afternoon. i changed my mind. i went for the 475 instead of more planned 405 backoff volumes and it looked like on vid that i could have done 495. will upload later.

475x1
http://www.youtube.com/watch?v=0E8OL2Oq_7Q

Thur Feb 28

afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets   
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Fri Mar 1

afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets   
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Sat Mar 2

afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240 10x1 sets, 255-270 5x1 sets   
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets, 4x45lb 5x2 sets

* took wed night off at work next week. will not work til thur night. did many things for the pushing this afternoon.

Title: Re: Kingfush
Post by: adarqui on February 25, 2019, 02:37:15 pm
ya the hip stuff always freaks me out too. like you said, can't really get to it. that alone makes it more scary, because it can feel more like a joint issue.

walk squad:

"did more walking because it feels good. i already do a lot of walking at work but can't go wrong with more walking." :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on March 03, 2019, 10:39:11 am
Mar 3-9, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #14

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

Monday Nov 5, 2018 - start of daily 455s. Week 18

BW 208lb

Mar Week 1 of 4

Sun Mar 3

morning
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210 10x1 sets   
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets

* strong already on a sunday morning.

afternoon
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240-255 10x1 sets   
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest

* did not feel any stronger this afternoon. pressing feeling very good.

Mon Mar 4

morning
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 225 10x3 sets | seated machine dips 150 10x2 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb 10x3 sets

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 3x2 sets, 225 10x1 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Tue Mar 5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets | seated machine dips 135 10x2 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

* squats did not feel that much tired from yesterdays 405x5. smith tricep bench pressing feels a lot better for my front delts. i'm just afraid of the bar slipping from my grip and crushing me.

afternoon
Squats 315-365-405-475#12, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest

* 475 got up again smoothly and no sticking point. thinking now that my top single could be heavier. don't know how to ramp up to a 485-495. if i go thru 405-440-485, i might get too tired already but will give it a try next time i feel this good.

Wed Mar 6

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets, 90 5x1 set
Calves seated calf raise soleus 3x45lb rest

afternoon
Squats 315-365-405-475#13, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 3x45lb rest

475x1 #13. felt easier than it looks
http://www.youtube.com/watch?v=uRBE1z4lRwE

Thur Mar 7

afternoon
Squats 315-365-405-475#14, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 3x45lb rest

* took whole week of work out due to family matters. skipped the morning. one of the very rare times that i don't lift after waking up. did not screw up my afternoon coordination. the afternoon felt the same as yesterday.

Fri Mar 8

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 3x45lb rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 3x45lb rest

* did not get good midday sleep. im sure it has something to do with my work rhythm. i did not stay awake for 13+hrs and my body is so used to that now. i barely got 4hrs of daytime sleep.

Sat Mar 9

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x3 sets

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x2 sets
Title: Re: Kingfush
Post by: Kingfish on March 10, 2019, 12:10:39 pm
Mar 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #21

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

Monday Nov 5, 2018 - start of daily 455s. Week 19

BW 208lb

Mar Week 2 of 4

Sun Mar 10

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 10x3 sets, 3x45lb 10x1 sets

* still not getting longer sleep at days. been awhile since i slept more than 5hr straight. its been on and off 3-4hrs. i don't feel tired but i don't feel very strong either.

Mon Mar 11

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb rest

* im due for a straight 5+hr daytime sleep soon. im better off just working and sticking with my routine. this feels weird. things were out of my control. had to adjust last week and the following week.

afternoon
Squats 315-365-405-475#15, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 20x2 sets

* big difference when i sleep well. 475 top and another 405x5. will add more 405x5s but not on back to back workouts so i dont burn out. this is one of the strongest squat sessions i had. not the most difficult. i spent so much energy and will power to get 385 8x6 sets when i was younger and more reckless. lol

Tue Mar 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets, 70 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-475#16, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* got 3+4hrs sleep with about 1.5hr in between for an errand. not the best kind of daytime sleep but i was still very strong on the afternoon.

Wed Mar 13

morning
Squats 315-365-405-475#17, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 5x3 sets, 70 5x1 sets | seated reverse chest press rows 150-165 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* got almost 5hr sleep at night an felt very strong already. the 475 did not have a sticking point and was from a solid pause. if i can do another 475 later, then i'm really getting close to the 495.

afternoon
Squats 315-365-405-475#18, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 rest | seated reverse chest press rows 150-165-180-195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* did not get my ideal 5hr+ midday sleep. only got a little over 2.5hr because i had to do some errands. was not expecting to get the 475. did it without a sticking point too. i was tired after that. 405x5 would have been very hard. stopped at 405x2. will recover plenty of sleep tonight

Thur Mar 14

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated reverse chest press rows 180 10x3 sets, 195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

afternoon
Squats 315-365-405-475#19, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated reverse chest press rows 180-195 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

Fri Mar 15

morning
Squats 315-365-405-475#20, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 180 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

* another strong morning workout. my tricep bench press is up to 275x5s now. not very long til i go for the 315 here.

afternoon
Squats 315-365-405-475#21, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 210-225-240 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

Sat Mar 16

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets, 70 10x1 sets | seated reverse chest press rows 180 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* thought id be stronger this afternoon after sleeping well. no. tired. probably the volumes of benching, or its a saturday thing.
Title: Re: Kingfush
Post by: Kingfish on March 17, 2019, 10:38:14 am
Mar 17-23, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #26

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

Monday Nov 5, 2018 - start of daily 455s. Week 20

BW 208lb

Mar Week 3 of 4

Sun Mar 17

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

* its been 20 weeks already since i started doing daily 455 top single.

afternoon
Squats 315-365-405-475#22, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

475#22 at a different 24hr on sunday. new platform. felt good here.
http://www.youtube.com/watch?v=DMyE8LgDCfE

Mon Mar 18

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-475#23, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb rest

Tue Mar 19

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

afternoon
Squats 315-365-405-475#24, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

Wed Mar 20

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

afternoon
Squats 315-365-405-475#25, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 75 rest
Calves seated calf raise soleus 2x45lb 20x2 rest

Thur Mar 21

afternoon
Squats 315-365-405-475#26, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

Fri Mar 22

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

Sat Mar 23

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1


Title: Re: Kingfush
Post by: adarqui on March 22, 2019, 10:41:56 pm
beast as fu*k. :ibsquatting: that new gym has a nice angle with the lighting.
Title: Re: Kingfush
Post by: LBSS on March 23, 2019, 10:52:52 am
has your stance gotten even closer or is it just the angle?
Title: Re: Kingfush
Post by: seifullaah73 on March 23, 2019, 11:24:30 am
has your stance gotten even closer or is it just the angle?

Def beastin' with that squat, it looked comfortable.

I was gonna mention the same thing too. Your feet are quite narrower than shoulder width, probably hip width. is it problematic for the hips if you do wider stance.

Title: Re: Kingfush
Post by: Kingfish on March 24, 2019, 03:17:03 am
has your stance gotten even closer or is it just the angle?

just the angle. i try to do shoulder width or less. if i go wider, i get lower and wreck my lower back.
Title: Re: Kingfush
Post by: Kingfish on March 25, 2019, 12:55:29 am
Mar 24-30, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#3

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

Monday Nov 5, 2018 - start of daily 455s. Week 21

BW 208lb

Mar Week 4 of 4

Sun Mar 24

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb rest

Mon Mar 25

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

afternoon
Squats 315-365-405-475#27, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

Tue Mar 26

morning
Squats 315-365-405-475#28, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

* using the 1RM calculators, 405x7=486, 405x8=503. if i can daily a 405x5 without a sticking point on the 5th rep, im most likely thick enough to peak to a 405x7-8 reps. my plan is to try 495x1 when im thick for daily 405x7s. or i just fukit and try later. the 475 this morning was easy.

afternoon
Squats 315-365-405-495#1, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* did not have a sticking point on the paused 495lb. not the strictest of pause. video looks shady. looked like i added plates after the rep. its ok. il get this again.

495#1
http://www.youtube.com/watch?v=GdJGdvbDzxI

Wed Mar 27

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* still feeling very strong. might go for 495 later again.

afternoon
Squats 315-365-405-495#2, 405x5
Shoulders smith machine tricep bench 275 5x2 rest
Rows seated cable rows one arm 75 5x3 rest
Calves seated calf raise soleus 2x45lb 20x1 rest

* only did squats this afternoon because of schedule. squats felt stronger than yesterday.

495#2
http://www.youtube.com/watch?v=qQqxob8zcR4

Thur Mar 28

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* rare thur morning workout because i took a day off from work. will only do 2-nights work this week. would be nice to get 495 again later before i take it easy again.

afternoon
Squats 315-365-405-495#3, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

Fri Mar 29

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

Sat Mar 30

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 135 20x1 sets
Rows seated cable rows one arm 75 5x3 sets | 25 20x2 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
Title: Re: Kingfush
Post by: Kingfish on March 31, 2019, 09:43:56 am
Mar 31 - April 6, 2019

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

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

Monday Nov 5, 2018 - start of daily 455s. Week 22

BW 208lb

April Week 1 of 4

Sun Mar 31

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 225 10x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* still weak. probably weak also this afternoon. body adjusting to worknights and getting my sleep rhythm back slowly. weak is relative. the 455 was easy. im just feeling not strong because im coming down from 495s now.  :headbang:

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* sleep pattern is adjusting. was awake till 12 noon and only slept til 4:30ish.

Mon April 1

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets | double hand wide 100 20x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

*  did not sleep well during the day. did some errands and was not able to get back to my rhythm. still stronger than the last few days but need better sleep. il get that tonight and tomorrow.

Tue April 2

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* feeling stronger this morning.

afternoon
Squats 315-365-405-495#4, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 sets

* big difference when i sleep well. i could have added 10-15lbs more but will stay with the 495.

Wed April 3

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* same as yesterday morning. if get good sleep, il do the same in the afternoon too like yesterday.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* sleep sucked. did not get 6hr+.  family thing. will try again tmrw. took day off work.

Thur April 4

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* got better sleep than yesterday afternoon. felt good and strong. like yesterday morning. will get good sleep later.

afternoon
Squats 315-365-405-495#5, 405x5
Shoulders smith machine tricep bench 275 5x1 rest
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* working now til sat night. will not be strong again until monday next week.

Fri April 5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

Sat April 6

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x1 sets
Rows seated cable rows one arm 75 5x2 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest


Title: Re: Kingfush
Post by: Kingfish on April 07, 2019, 11:51:51 pm
April 7-13, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#7

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

Monday Nov 5, 2018 - start of daily 455s. Week 23

BW 208lb

April Week 2 of 4

Sun April  7

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

Mon April  8

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* feeling very strong already. will be 495 later if i get another 5hr nap later.

afternoon
Squats 315-365-405-495#6, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Tue April  9

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

afternoon
Squats 315-365-405-495#7, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* bw down 206lb and did not feel as strong as other days. got good sleep but tire fast on the 405s. stopped at rep 4. will eat better and be heavier tmrw afternoon.

Wed April  10

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#7, 405x5
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* smith machine was busy. no time to wait, have work. skipped the tricep benching. very good squats for this week. time to deload again and power thru the work nights.

Thur April  11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225 2x2 sets, 275-295-315 x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* trying something different on the tricep benching. will move up to 295 x2s tmrw.

Fri April  12

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat April  13

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Title: Re: Kingfush
Post by: Kingfish on April 14, 2019, 10:36:14 am
April 14-20, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#9

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

Monday Nov 5, 2018 - start of daily 455s. Week 24

BW 208lb

April Week 3 of 4

Sun April  14

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2-275-295-315, 315 x1 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Mon April  15

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* last week, i worked 4 days and did the saturday 7pm-8am 4th day. felt already strong on the sun afternoon and got the 495 monday afternoon. this week, i did not have a saturday night and should have been strong already on the sunday afternoon but it did not go like last week. im strong this morning and should get the 495 later.  had to wait for 2 sleep cycle recovery this week.

afternoon
Squats 315-365-405-495#8, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* gym was packed and i had to use the power rack and walk a mile backwards to get the rep. bad idea on the 495lb. the walk felt like it took some energy out of me. got the paused rep but it was heavier than usual. will use the cage from now on when i go over 455lb.

Tue April  16

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* want to be stronger in the afternoon so held the backoff to doubles.

afternoon
Squats 315-365-405-495#9, 405x4
Shoulders smith machine tricep bench 275-315, 315 1x2 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* 495 was very heavy this afternoon. might just be because of that 5-6 steps i took yesterday with the 495. if i feel no so good on the afternoon tmrw, il hold off on the heavy and give myself more time to recover better.

Wed April  17

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Thur April  18

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Fri April  19

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat April  20

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Title: Re: Kingfush
Post by: Kingfish on April 21, 2019, 09:12:50 pm
April 21-27, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#10

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

Monday Nov 5, 2018 - start of daily 455s. Week 25

BW 208lb

April Week 3 of 4

Sun April  21

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

Mon April  22

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* got very tired from the 4 day work nights. i slept 7hr on sunday day and another 8hr sunday night. il sleep again later after this heavy breakfast for another 5-6hr. il probably get strong tmrw afternoon.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* got my sleeps but was sleeping for very long periods i wake up at low bw. 205 is not going to cut it. need to eat more.

Tue April  23

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#10, 405x4
Shoulders smith machine tricep bench 275 3x2 sets, 315 1x2 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* bw back to heavy. slept well.

Wed April  24

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x1, 315x1
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 10x2 sets

* sleep was not so good. got enough but was interrupted for some errands. took day off from work today. will be stronger tmrw afternoon.

Thur April  25

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x2 sets, 90 3x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* another good sleep later and i should be able to 495 again. two days of work tonight and friday only.

afternoon
Squats 315-365-405-495#11, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

* got the 495 but it was heavy. thought id be stronger with very good sleep and diet. i'm tired now. will do more recovery.

Fri April  26

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x3, 315x2
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat April  27

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Title: Re: Kingfush
Post by: adarqui on April 26, 2019, 04:16:50 pm
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#11 <--

 :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on April 28, 2019, 09:57:33 am
April 28 - May 4, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#13

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

Monday Nov 5, 2018 - start of daily 455s. Week 26

BW 208lb

May Week 1 of 5

Sun April  28

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5
Calves seated calf raise soleus 2x45lb 10x2 rest

* slept well. might be strong already this afternoon. taking it easy with the backoff volumes and keeping it to triples for better recovery.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets, 80 5x2 sets | one arm row high pull rest
Calves seated calf raise soleus 2x45lb 10x2 sets

* squats still recovering. sneaked in 2x5lb plates inside the stack on the cable machine for a little more resistance. most cable max at 200lb but this one im using for the mid rowing is only up to 150lb. thats about half actual resistance because of the double pulley. will get the next 495 tmrw afternoon.

Mon April  29

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets, 80x5 | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#12, 405x3
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

* thought id be a lot stronger but same thing. the 495 was very heavy again. i did a 475 morning and a 495 afternoon at one point and the afternoon 495 did not feel this heavy. i need more recovery.

Tue April  30

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 sets

* i could also be weak because of the added intensity from the close grip benching with 315s. browsed thru my log saw those 315 after i the week that i was very strong.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

Wed May  1

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#13, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

Thur May  2

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

Fri May  3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat May  4

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 sets


 
Title: Re: Kingfush
Post by: Kingfish on April 28, 2019, 09:59:46 am
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#11 <--

 :ibsquatting: :ibsquatting: :ibsquatting:

 :headbang:

the 495 was not as heavy as i thought. it looks very intimidating but i don't put that weight unless i'm sure i overpowered the 405 by a lot.
Title: Re: Kingfush
Post by: Kingfish on May 05, 2019, 11:46:10 am
May 5-11, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#16

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

Monday Nov 5, 2018 - start of daily 455s. Week 27

BW 208lb

May Week 2 of 5

Sun May 5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 sets

Mon May 6

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* feeling thick already. will get 495 later if i sleep well.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x4 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* 405 felt explosive but not as quick as i want it to be. il get a clean 475 but the 495 might become a grind. saved it for another day. more deload on benching.

Tue May 7

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#14, 405x2
Shoulders smith machine tricep bench 275x3
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 sets

* 495 felt good. not as heavy as last week but not as fresh as the first few 495s i got on vid. those first 5 singles were very smooth.

Wed May 8

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* could have been strong this afternoon but sleep schedule got interrupted for family duties. will sleep good tonight and try again tmrw. have some weeks off from work.

Thur May 9

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#15, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* got very good sleep. 495 still not as easy as i've done before. can't complain. got it without grunting.

Fri May 10

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 skip | seated dip machine 120x10
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat May 11

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#16, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* very good sleep. good diet. got another 495. not easy. not even strong for 405x5 backoffs anymore.
Title: Re: Kingfush
Post by: Kingfish on May 12, 2019, 11:29:37 am
May 12-18, 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 28

daily double workouts week 2 of 7. Start May 5-11, ends Jun 12

BW 208lb

May Week 3 of 5

Sun May 12

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 rest
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Mon May 13

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets | dips bw 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* strong enough for the 495 this afternoon but skipped another day to make sure the next heavy does not burn me out too fast.

Tue May 14

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-495#17, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x4, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

* 495 was medium heavy. i used to get another 405x3-5 as backoffs but not anymore. accumulated fatigue is not going away. still happy the deload worked.

Wed May 15

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
 
Thur May 16

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75-80 5x2 sets
Calves seated calf raise soleus 2x45lb 5x1 sets

* i should have been strong this afternoon. must be the volumes of benching. my shoulders feel tired.

Fri May 17

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-495#19 (adjusted the #. i counted #7 twice)
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

* got another 495 after 2 days of rest. it was not easy. everythings going downhill with this weight.

Sat May 18

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
Title: Re: Kingfush
Post by: adarqui on May 15, 2019, 01:27:57 pm
wow 495 now. like the energizer bunny just keeps going higher!

kingfish is the prototype.

tbh his consistent precision at executing the basics, reminds me of Kipchoge.

most athletes feel they need all kinds of variation. i def need less variation the most. but kingfish is on another level.

i've mentioned before in here, i want to attack my km's (sub3) & mile's (sub5) like kingfish does his squat. tho, i think doing it at such a high frequency is a bit too rough: mod/hard 3-5 minutes straight is alot of work every day (and especially multiple times per day), for me at least. The key difference is the "heart stress". Running hard (for several minutes) every day just triggers heart-related stress which can become a real problem. Muscle-wise, i felt fine, especially since I was running in spikes on grass. That experiment I did last October (2018) was eye opening tho. Was the best period of running i've ever had.

wooord.

pc!
Title: Re: Kingfush
Post by: Dreyth on May 16, 2019, 02:11:50 am
I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.

Correct it again  :raging:
Title: Re: Kingfush
Post by: Kingfish on May 16, 2019, 04:57:37 am
I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.

Correct it again  :raging:

 :trollface: :trollface: :trollface:

relax lakers
Title: Re: Kingfush
Post by: adarqui on May 16, 2019, 11:27:57 am
I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.

Correct it again  :raging:

data loss, painful times :<

I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.

Correct it again  :raging:

 :trollface: :trollface: :trollface:

relax lakers

lol.
Title: Re: Kingfush
Post by: Dreyth on May 17, 2019, 05:00:27 pm
I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.

Correct it again  :raging:

 :trollface: :trollface: :trollface:

relax lakers

Or rather... Air DS  :wowthatwasnutswtf:

Now that is a blast from the past. That was my username back when there were dozens of VJ sites around

Air Alert
Title: Re: Kingfush
Post by: Kingfish on May 19, 2019, 09:18:04 am
May 19-24, 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 29

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

BW 208lb

May Week 4 of 5

Sun May 19

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets, 315x1
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets, 275x5
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

Mon May 20

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets

Tue May 21

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets

Wed May 22

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
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

Thur May 23

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

afternoon
Squats 315-365-405-455, 405x4
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

* i have to cycle between the 495x1 and 405x5-6s. when im thick and fresh enough for repeated 405x5s, il deload and go 495 singles again.

Fri May 24

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

Sat May 25

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
 
Title: Re: Kingfush
Post by: Kingfish on May 26, 2019, 11:26:16 am
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
Title: Re: Kingfush
Post by: Kingfish on June 02, 2019, 09:31:07 pm
 :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
Title: Re: Kingfush
Post by: Kingfish on June 09, 2019, 09:11:45 am
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

Title: Re: Kingfush
Post by: Kingfish on June 17, 2019, 01:24:55 am
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.
Title: Re: Kingfush
Post by: Kingfish on June 23, 2019, 10:59:00 am
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
Title: Re: Kingfush
Post by: Dreyth on June 24, 2019, 03:35:10 pm
Whats the squat plan after june?
Title: Re: Kingfush
Post by: Kingfish on June 25, 2019, 12:26:18 am
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+
Title: Re: Kingfush
Post by: Dreyth on June 26, 2019, 01:53:55 pm
 :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on June 30, 2019, 11:30:16 am
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
Title: Re: Kingfush
Post by: Kingfish on July 07, 2019, 01:06:41 pm
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
Title: Re: Kingfush
Post by: Kingfish on July 15, 2019, 07:24:26 am
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
Title: Re: Kingfush
Post by: Kingfish on July 21, 2019, 01:12:28 pm
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
Title: Re: Kingfush
Post by: Kingfish on July 28, 2019, 08:50:30 pm
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
Title: Re: Kingfush
Post by: Kingfish on August 04, 2019, 01:19:00 pm
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



 
Title: Re: Kingfush
Post by: Kingfish on August 11, 2019, 09:34:12 pm
Aug 11-17, 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 41

BW 206lb

Aug Week 2 of 4

Sun Aug 11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Mon Aug 12

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 90x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3


Tue Aug 13

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Wed Aug 14

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

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


Thur Aug 15

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

* got off day yesterday for jury duty. got sleep and lifted this morning again. only 2-day work week this week. woot!

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Fri Aug 16

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2, 295x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Sat Aug 17

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 90x 3-3

Title: Re: Kingfush
Post by: Kingfish on August 18, 2019, 12:58:18 pm
Aug 18-24, 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 42

BW 206lb

Aug Week 3 of 4

Sun Aug 18

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 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Mon Aug 19

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* i gave up on trying to be 495 strong while trying to stay lean. its almost impossible. been eating more eggs again to surplus and in the last few days, i've gotten stronger already. will be 475 thus afternoon. the 455 this morning was fast already.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, seated machine dip 135x 5-5, 150x5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Tue Aug 20

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx 5-20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* been sleeping more at night on my off days for the past few days. didn't really pay attention to it but i was a lot stronger this morning. will try for another 405x5 wed morning.

Wed Aug 21

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* woot! back to comfortable 405x5s. will burn out if i do this too often so will take it easy and stop at 2-3 for a few days.

Thur Aug 22

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3
 
* got day off from work and was able to get another morning workout in.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Fri Aug 24

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Sat Aug 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Title: Re: Kingfush
Post by: Kingfish on August 25, 2019, 10:21:55 pm
Aug 25-31, 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 43

BW 206lb

Aug Week 4 of 4

Sun Aug 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Mon Aug 26

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3

Tue Aug 27

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 95-100x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 95-100x3

Wed Aug 28

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

* strained my left glute a little on the 455 because i ran out of the oly plates and had to use the old hex plates. didn't spin the same way  and bar got a bit out of line on the concentric. had to correct form and got tired. not used to the hex plates anymore. been months since i used them.

Thur Aug 29

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest

Fri Aug 30

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

Sat Aug 31

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5
Title: Re: Kingfush
Post by: Kingfish on September 02, 2019, 12:17:58 am
Sept 1-7, 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 44

BW 206lb

Sept Week 1 of 4

Sun Sept 1

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 80x 5-5

Mon Sept 2

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chins x5-5

Tue Sept 3

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

Wed Sept 4

morning
Squats 315-365-405-455,
Shoulders bw dipsx 10-10
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

afternoon
Squats 315-365-405-455, 405x2
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

Thur Sept 5

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

Fri Sept 6

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x rest  | bw chinsx 5-5

Fri Sept 6

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx 10-10
Rows seated cable rows one arm 75x 5-5  | bw chinsx5
Title: Re: Kingfush
Post by: adarqui on September 02, 2019, 02:05:33 pm
* strained my left glute a little on the 455 because i ran out of the oly plates and had to use the old hex plates. didn't spin the same way  and bar got a bit out of line on the concentric. had to correct form and got tired. not used to the hex plates anymore. been months since i used them.

damn! makes sense how something like that could throw you off.

how's it doing now? seems good?
Title: Re: Kingfush
Post by: Kingfish on September 02, 2019, 09:57:31 pm
* strained my left glute a little on the 455 because i ran out of the oly plates and had to use the old hex plates. didn't spin the same way  and bar got a bit out of line on the concentric. had to correct form and got tired. not used to the hex plates anymore. been months since i used them.

damn! makes sense how something like that could throw you off.

how's it doing now? seems good?

lifts are alright but i can still feel the pulled muscle in my left glute. i had to deep tissue it on the smith bar.
Title: Re: Kingfush
Post by: Kingfish on September 08, 2019, 07:14:05 pm
Sept 8-14, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 45

BW 206lb

Sept Week 2 of 4

Sun Sept 8

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 40x 5-5

Mon Sept 9

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 50-60-70x5

afternoon
Squats 315-365-405-455(+20),
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-10 | one arm cable upright rows 60x 5-5

* felt very strong this afternoon. good sleep and diet. skipped the backoff because my left glute is still not 100%. not affecting the squats but there is some tenderness in there somewhere.

Tue Sept 10

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx10 | one arm cable upright rows 50-60x5

afternoon
Squats 315-365-405-475#29,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

* little tenderness on left glute remains but very strong already on 405. had a clean 475. if all goes well, il do this again tmrw at least.

Wed Sept 11

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

afternoon
Squats 315-365-405-475#30
Shoulders bw dipsx20
Rows seated cable rows one arm 75x skip  | bw chinsx5 | one arm cable upright rows 50x skip

* was pressed for time. did bare minimum pullups and dips combo. 475 felt good.
 
Thur Sept 12

afternoon
Squats 315-365-405-475#31,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Fri Sept 13

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Sat Sept 14

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Title: Re: Kingfush
Post by: Kingfish on September 16, 2019, 01:33:34 am
Sept 15-21, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 45

BW 206lb

Sept Week 3 of 4

Sun Sept 15

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 50x 5-5

Mon Sept 16

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 50x10

* worked wed-sun night this week. no monday morning workout. glute tenderness still there for 1.5 weeks now. will skip morning squat so i get healthy faster.

Tue Sept 17

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 40x10

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 30x20, 60x10

Wed Sept 18

morning
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40x20  | bw chinsx 5-5 | one arm cable upright rows 60x5, 30x20

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x20  | bw chinsx 5-5 | one arm cable upright rows 60x5, 30x20

Thur Sept 19

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip  | bw chinsx5 | one arm cable upright rows 60x5-5, 30xskip

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip  | bw chinsx5-5 | one arm cable upright rows 60x5, 30xskip

* left glute tenderness almost gone but tire my midback now doing these 20 rep pulling. will do 20s with lower weights.

Fri Sept 20

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip  | bw chinsx5 | one arm cable upright rows 60x 5-5, 30xskip

Sat Sept 21

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip  | bw chinsx5 | one arm cable upright rows 60x 5-5, 30xskip
 
Title: Re: Kingfush
Post by: Kingfish on September 22, 2019, 09:17:01 pm
Sept 22-28, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 46

BW 206lb

Sept Week 4 of 4

Sun Sept 22

afternoon
Squats 315-365-405,
Shoulders bw dipsx10-10
Rows seated cable rows one arm 75x5, 40x10-10  | bw chinsx5 | one arm cable upright rows 35x10-10

Mon Sept 23

morning
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x10  | bw chinsx5 | one arm cable upright rows 35x10-10

afternoon
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x10  | bw chinsx5-5 | one arm cable upright rows 35x10-10

* been 3 weeks now and the left glute tenderness is not going away. keepingtop set to 405 until all becomes normal.

Tue Sept 24

morning
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x10  | bw chinsx5 | one arm cable upright rows 35x10-10 | one arm cable rows high pull 60x5, double arm 100x20-20

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40-50x10  | bw chinsx5 | one arm cable upright rows 35x10-10 | one arm cable rows high pull 60-80x5

Wed Sept 25

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5 | bw chinsx5 rest | one arm cable upright rows 35x10-10 | one arm cable rows high pull 60-70x5,

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx5-5
Rows seated cable rows one arm 75x5-5 | bw chinsx5 rest | one arm cable upright rows 35x10 rest | one arm cable rows high pull 70-80x5,

Thur Sept 26

afternoon
Squats 315-365-405,
Shoulders bw dipsx rest
Rows seated cable rows one arm 75x 5-5 | bw chinsx5 rest | one arm cable upright rows 50x 5-5 | one arm cable rows high pull 70-80x5,

Fri Sept 27

afternoon
Squats 315-365-405,
Shoulders bw dipsx rest
Rows seated cable rows one arm 75x5-5 | bw chinsx5 rest, seated machine dip 135x 5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 70-80x5, 90x3

Sat Sept 28

afternoon
Squats 315-365-405,
Shoulders bw dipsx rest, seated machine dip 135x 5-5-5-5
Rows seated cable rows one arm 75x5-5 | bw chinsx5 rest | one arm cable upright rows 50x5-5 | one arm cable rows high pull 70-80x5, 100x3

Title: Re: Kingfush
Post by: Kingfish on September 29, 2019, 10:15:36 pm
Sept 29 - Oct 5, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 47

BW 206lb

Oct Week 1 of 5

Sun Sept 29

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10-10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5, 100x3

Mon Sept 30

morning
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

* still taking it easy with the squats to completely remove this right glute tenderness. i'm strong enough for 455 on most days but have to hold back for better recovery.

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

* felt good already but will limit to afternoon only 455 for another week.


Tue Oct 1

morning
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

* do more bw dips and pullups for now. did them a few weeks ago and i got fatigued. my midback was caving in on the squat. lucky that i did not get hurt. a few more days of this minimal workout routine and il start adding backoff 405s again for progress.

Wed Oct 2

morning
Squats 315-365-405,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5 100x3

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5 | one arm cable rows high pull 80x 5-5

Thur Oct 3

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5 | one arm cable rows high pull 80x 5-5

Fri Oct 4

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

Sat Oct 5

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5
Title: Re: Kingfush
Post by: Kingfish on October 07, 2019, 08:45:05 am
Oct 6-12, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 47

BW 206lb

Oct Week 2 of 5

Sun Oct 6

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Mon Oct 7

morning
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Tue Oct 8

morning
Squats 315-365-405-455,
Shoulders seated machine dip 135x10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Wed Oct 9

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Thur Oct 10

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Fri Oct 11

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Sat Oct 12

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Title: Re: Kingfush
Post by: Kingfish on October 13, 2019, 03:36:47 pm
Oct 13-19, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 47

BW 206lb

Oct Week 3 of 5

Sun Oct 13

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Mon Oct 14

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405, 315 3x4 sets
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

* got a little lazy eating and leaned out a little. 200-202 is not going to cut it with 455 daily top sets. eating more and added 315 triples for a little thickening effect. left glute tenderness still not 100% but its very close to fully healed.


Tue Oct 15

morning
Squats 315-365-405, 315x3
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405, 315x3
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Cardio Walk 15 mins, 4mph@4%

Wed Oct 16

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Cardio Walk 15 mins, 4mph@4%

* added some walking again to the routine for more recovery. eating more. should 455 later if sleep is good.

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5, 60-75x3 | one arm cable rows high pull 80x5-5, 100x3

Thur Oct 17

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5 rest | smith machine inclined bench 225 3x3, 275x1
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5, 75x3 | one arm cable rows high pull 80x5-5
Cardio Walk 15 mins, 4mph@4%

Sat Oct 19

afternoon
Squats 315-365-405,
Shoulders smith machine inclined bench 225 3x4
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

* added the smith close grip inclined pressing this week again.

Title: Re: Kingfush
Post by: Kingfish on October 20, 2019, 12:55:00 pm
Oct 20-27, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 48

BW 206lb

Oct Week 4 of 5

Sun Oct 20

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 3x3, 275 1x2 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

Mon Oct 21

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 225 5x2 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

* bw finally back up to 206-208lb. 200-204 makes it very difficult to daily 455s. the smith machine pressing is hitting the anterior delts very well. i have to be serious in keeping intensity low on these. i was at 315 before and those singles were tiring me too much.

Tue Oct 22

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 225 5x2 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

Wed Oct 23

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x2 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60x5-5 | one arm cable rows high pull 100x5

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 60x5-5 | one arm cable rows high pull 100 rest

* did not get as much sleep as i wanted. it was a very hot afternoon. very  rarely it gets to the high 80s here without for damping down the heat.

Thur Oct 24

afternoon
Squats 315-365-405, 405x3
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 rest

Fri Oct 25

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets, 275-295x1
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 5x1 sets

Sat Oct 26

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets, 275 1x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 5x1 rest


Title: Re: Kingfush
Post by: Kingfish on October 28, 2019, 03:25:31 pm
Oct 27 - Nov 2, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 51

BW 206lb

Oct Week 5 of 5

Sun Oct 27

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets, 245x3
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets

Mon Oct 28

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets, 245x3
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x3 sets, 60x3

* comcast down for 2 days due to bad weather. pge was up so can't complain. lots of fires in SF. darq website picky on browser.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 245 3x3 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets

* next week will be the 52 week of my 455s. was doing them almost everyday until a few weeks ago when i had to rest the daily due to some tightness in left glute due to an incident using hex plates. (corrected form but overexerted a bit). i was still able to single the 455 at least 1x per week after that little issue.

Tue Oct 29

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 245 3x4 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60 3x3 sets

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 245 3x4 sets, 255 2x2 sets
Rows seated cable rows one arm 75 5x5 sets | one arm cable upright rows 60 3x3 sets, 70 3x1 sets | bw chins x5-3


Wed Oct 30

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 245 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x3 sets | bw chins 3x3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 245 3x4 sets. 255 3x1
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x3 sets | bw chins 3x2

Thur Oct 31

afternooon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3

Fri Nov 1

afternooon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3

Sat Nov 2

afternooon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3

night
Squats 315-365-405, 95 3x4 sets paused jump squats
Cardiowalk 4mph@4% 15mins. HR low 130s
 
Title: Re: Kingfush
Post by: Kingfish on November 03, 2019, 05:55:26 pm
Nov 3-9, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 1
week 2 of walking. started Nov 2

BW 206lb

Nov Week 1 of 4

Sun Nov 3

afternooon
Squats 315-365-405
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60 3x2 sets | bw chins 3x4
Cardiowalk 1 miles. 4mph@4% 15mins. HR low 130s

night
Squats 315-365-405
Shoulders smith machine inclined bench 255 x3-5-3, 225x10
Rows seated cable rows one arm 75 rest | one arm cable upright rows 60-75x3 | bw chins x5-10-3 | seated lat pulldown machine 90-120-150 x10

* sleep was off from dst adjustment. did another early night workout.

Mon Nov 4

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets
Chins bw chins x10, 3x3 sets | seated lat machine 120-135-150x10s
Cardiowalk 1 mile. 4mph@4% 15mins.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150x10
Chins bw chins x10, 3x3 sets | seated lat machine 150 10x2 sets

Tue Nov 5

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 10x2 sets
Chins bw chins x7 | seated lat machine 150 10x3 sets
Cardiowalk 1 mile. 4mph@4% 15mins.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 150 10x4 sets

Wed Nov 6

morning
Squats 315s-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x2 sets
Chins seated lat machine 150-165-180-195x10s, 210-225x5s

* the 150lb is the most i can do on the dip machine without getting pushed up. been using the lat machine without the hip roller. i just push against the machine with one leg so i don't get pulled up. the hip locking tires my lowerback. the chins also tire my abs and lower back.

afternoon
Squats 315s-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 rest
Chins seated lat machine 210 5x4 sets

Thur Nov 7

afternoon
Squats 315s-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x2 sets

* no more glute tenderness from almost 2 months ago. did 455 on a work day and it was not a struggle. still held off on the backoff sets just in case.

Fri Nov 8

afternoon
Squats 315s-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x4 sets

Sat Nov 9

afternoon
Squats 315s-365-405
Shoulders smith machine inclined bench 255x5, 275 2x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x4 sets | seated row machine 180-195-210-225x5s

Title: Re: Kingfush
Post by: Kingfish on November 10, 2019, 12:09:30 pm
Nov 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #33 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 2

BW 206lb

Nov Week 2 of 4

Sun Nov 10

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255x3, 275x3, 255x5, 255 3x3 sets | seated chest press machine 150 10x4 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 60x5, 50 10x2 sets | seated row machine 210-225-240-255x5s

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275x3, 255x5 | seated chest press machine 150 rest
Back seated lat machine 210 10x2 sets, 210 5x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 5x2 sets


Mon Nov 11

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 150-165x10s, 180-195x5s
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 225x5

afternoon
Squats 315-365-405-475#32
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 210 10x2 sets
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 225x5

* 475 went up without a sticking point. not very far from the 495#20. bw 208-212 again and feeling very thick.

Tue Nov 12

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 210 10x2 sets
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets

afternoon
Squats 315-365-405-475#33
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 10x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x3 sets | seated row machine 225 10x2 sets

Wed Nov 13

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 10x2 sets
Back seated lat machine 210 10x1 sets, 210x5 sets | one arm cable upright rows 50 10x3 sets | seated row machine 225 10x1 sets, 225 5x1 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5 | seated chest press machine 225 10x2 sets
Back seated lat machine 210x10, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225x10, 225x5

Thur Nov 14

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225x10, 210x10

Fri Nov 15

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine  210 10x2 sets

Sat Nov 16

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x3 sets | seated row machine  210 5x2 sets

* the seated lat machine i'm doing is with the hip roller removed thats why i limit the weight to 210-225. anything heavier and i get pulled up. max stack at 300. i can do 5 paused routinely with that but eventually will break something in the lowerback because of the position.  i'm healthier this way. no fatigue on back. just lats and arms.
Title: Re: Kingfush
Post by: Kingfish on November 16, 2019, 10:42:28 am
^ creatine daily for years now. bloated/thick feel is very good for lifting.
Title: Re: Kingfush
Post by: Kingfish on November 17, 2019, 02:32:11 pm
Nov 17-23, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #33 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Nov Week 3 of 4

Sun Nov 17

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine  210 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

Mon Nov 18

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Tue Nov 19

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Wed Nov 20

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* getting stronger on the inclined pressing.

Thur Nov 21

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Fri Nov 22

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x1, 295 2x1
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Sat Nov 23

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295-275 2x1 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Title: Re: Kingfush
Post by: Kingfish on November 24, 2019, 02:21:11 pm
Nov 24-30, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #39 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Nov Week 4 of 4

Sun Nov 24

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets


Mon Nov 25

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#34
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Tue Nov 26

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#35
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets


Wed Nov 27

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#36
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Thur Nov 28

late morning
Squats 315-365-405-475#37
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* early home from work and got a 3-6:30am nap. was surprised to already be very strong at 830 on a very cold 39F morning. gym closes at 2pm so happy to get the heavy already.

Fri Nov 29

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#38
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* feeling very confident lately with the 475. getting them with a strict pause. will deload the other exercises and start adding 405 volumes. want to get the 495#20 before end of the year.

Sat Nov 30

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#39
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets
Title: Re: Kingfush
Post by: Kingfish on December 01, 2019, 10:59:31 pm
Dec 1-7, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #42 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Dec Week 1 of 4

Sun Dec 1

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Mon Dec 2

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets

afternoon
Squats 315-365-405-475#40, 405x3
Shoulders smith machine inclined bench 315x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets

Tue Dec 3

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets | one arm rows 50-60-70 x5

afternoon
Squats 315-365-405-475#41, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x3 sets

Wed Dec 4

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets | one arm rows 70 5x2 sets

afternoon
Squats 315-365-405-475#42, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x2 sets

Thur Dec 5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x2 sets

Fri Dec 6

afternoon
Squats 315-365-405-455, 405x6
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x2 sets

Sat Dec 7

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 5x2 sets, 60x5  | one arm rows 70 5x2 sets, 80x5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210x10, 225-240x5 | one arm cable upright rows 60 5x2 sets  | one arm rows 80 5x2 sets

Title: Re: Kingfush
Post by: Kingfish on December 08, 2019, 01:15:14 pm
Dec 8-14, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #45 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 212lb

Dec Week 2 of 4

Sun Dec 8

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* accumulated good fatigue already for the back off 405s.

afternoon
Squats 315-365-405-475#43, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 9

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-495#20, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

495#20
http://www.youtube.com/watch?v=jDZTljTtkoM

Tue Dec 10

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* tired. 405x3 following the 495 probably not a very good idea. didn't even feel like doing 405x2 after the 455. will do better tmrw.

Wed Dec 11

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#44, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Thur Dec 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Fri Dec 13

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 14

afternoon
Squats 315-365-405-475#45, 405x4
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


Title: Re: Kingfush
Post by: Kingfish on December 15, 2019, 08:10:52 pm
Dec 15-21, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #47 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 212lb

Dec Week 3 of 4

Sun Dec 15

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#46, 405x2
Shoulders smith machine inclined bench 315x1, 295x2, 275x3
Back seated lat machine 225 10x1 sets, 240x5 | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Tue Dec 17

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


Wed Dec 18

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#47, 405x2
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Thur Dec 19

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* feeling under the weather. bw is ok. taking zicam to make sure it does not turn into a full blown flue. muscle ache was horrible on my last sleep. felt like my whole body got domd like a newbie.

Fri Dec 20

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 21

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Title: Re: Kingfush
Post by: Kingfish on December 22, 2019, 01:35:52 pm
Dec 22-28, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #50 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Dec Week 4 of 4

Sun Dec 22

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* this routine is working very well for me.

Mon Dec 23

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#48
Shoulders smith machine inclined bench 295 3x1, 4x1 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Tue Dec 24

morning
Squats 315-365-405-475#49
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


Wed Dec 25

Christmas Day Off

Thur Dec 26

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#50, 405x4
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Fri Dec 27

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 28

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* annual vacation in lake tahoe. did workout on a local gym. happy to have all the machines i use.
Title: Re: Kingfush
Post by: Kingfish on December 29, 2019, 08:31:33 pm
Dec 29 - Jan 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #51 | 495#21
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Jan Week 1 of 5

Sun Dec 29

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 30

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x1, 5x1 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* got spoiled by my local gym equipment here. the lake tahoe local gym i used made squats less comfortable. the 455 this morning was a lot better. skipped backoffs for the afternoon.

afternoon
Squats 315-365-405-475#51,
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60 5x2, 65 5x1 sets | one arm cable row 80 5x2 sets

* 475 was very quick this afternoon. skipped the backoffs and will go for another 495 tmrw afternoon if all works well.

Tue Dec 31

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65x5 | one arm cable row 70-80x5

* did not feel as strong as yesterday morning. might get better after a strong breakfast.

afternoon
Squats 315-365-405-495#21, 405x5
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

* end the year strong. might skip the morning workout if my legs are toast. don't usually go high volume and heavy top single on same workout. felt good at the time.

Wed Jan 1

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225-240x5 | one arm cable upright rows 60-65x5 | one arm cable row 70-80x5

* 455 this morning was very heavy as expected. good thing i had enough recovery to even use it.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3, 315x2, 275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Thur Jan 2

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Fri Jan 3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Sar Jan 4

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Title: Re: Kingfush
Post by: adarqui on December 29, 2019, 09:20:44 pm
wow  :headbang:

x2

that monster KF.
Title: Re: Kingfush
Post by: Kingfish on January 05, 2020, 01:33:07 pm
Jan 5-11, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #52 | 495#22
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Jan Week 2 of 5

Sun Jan 5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

Mon Jan 6

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-475#52,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

Tue Jan 7

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-495#22, 405x3
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90-100x5

* 495 not as effortless as the last one but not a bad grind. will upload vid soon. i can get this 495 every 2-3 weeks routinely if i keep my bw consistent 210+. i do not have the drive to push myself to use this top weight multiple times a week like i used too.

Wed Jan 8

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

* another very heavy 455 following a strong workout yesterday. the one arm rows hit my back very well when i use a strap and focus on pulling with pinky and ring finger.  dont know why but it works better to get rhomboid doms.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90-100x5

Thur Jan 9

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

Fr1 Jan 10

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

Sat Jan 11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5


Title: Re: Kingfush
Post by: Kingfish on January 13, 2020, 12:20:05 pm
Jan 12-18, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#23
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Jan Week 3 of 5

Sun Jan 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 210-225x5 | one arm cable upright rows 50-55x5 | one arm cable row 70-80-90x5

Mon Jan 13

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine skip | one arm cable upright rows 50-55x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-475#53,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 210-225x5 | one arm cable upright rows 50-50-55x5 | one arm cable row 70-80-90x5

Tue Jan 14

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

afternoon
Squats 315-365-405-495#23,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine skip | one arm cable upright rows 50-50-55x5 | one arm cable row 70-80-90x5

Wed Jan 15

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-50-55-60-65-70x5 | one arm cable row 70-80-90x5

* removed the lat pulldown from the rotation for now. other pulling feels better. squat did not suck as much as i thought. will do 405 backoff reps later.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 55-60-60x5 | one arm cable row 70-80-90x5

Thur Jan 16

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-55-60-60x5 | one arm cable row 70-80-70-80x5

Fri Jan 17

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-55-55x5, 50x10 | one arm cable row 70-80-70-80x5, 70x10

Sat Jan 18

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55-55x5,  | one arm cable row 70s-80-80x5,
Title: Re: Kingfush
Post by: Kingfish on January 19, 2020, 12:21:12 pm
Jan 19-25, 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 4 of 5

Sun Jan 19

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80-90x5,

Mon Jan 20

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

Tue Jan 21

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-495#24, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80-90x5,

* 495 now routine but the cycle is repeatable in weeks. it was heavy but not an unhealthy grind.

Wed Jan 22

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

* wokw up with some cold symptoms and decided to sleep more for better recovery. still feel like crap but was able to get my basic routine done.

Thur Jan 23

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

* took it easy with the colds. big headache from too much sleep. i took off from work and slept all the time. bw still solid. been drinking fluids to get better faster.

Fri Jan 24

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

* still feeling under the weather. condition improving a little.

Sat Jan 25

afternoon
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,

Title: Re: Kingfush
Post by: Kingfish on January 26, 2020, 09:29:25 pm
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,


Title: Re: Kingfush
Post by: Kingfish on February 03, 2020, 11:35:14 am
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


Title: Re: Kingfush
Post by: Kingfish on February 09, 2020, 12:32:36 pm
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
Title: Re: Kingfush
Post by: Kingfish on February 16, 2020, 12:31:53 pm
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
Title: Re: Kingfush
Post by: Kingfish on February 24, 2020, 12:51:06 pm
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
Title: Re: Kingfush
Post by: Kingfish on March 01, 2020, 09:25:09 pm
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
Title: Re: Kingfush
Post by: Kingfish on March 08, 2020, 10:36:05 pm
^^ 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.
Title: Re: Kingfush
Post by: Kingfish on March 15, 2020, 04:36:08 pm
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.
Title: Re: Kingfush
Post by: Kingfish on March 22, 2020, 11:04:31 pm
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
Title: Re: Kingfush
Post by: Kingfish on March 29, 2020, 09:39:00 pm
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

Wed April 1

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip | lat pulldown 135-150-165-180x2
Dips bwx2, bwx10

Thur April 2

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip | lat pulldown 165-180-195-195x2
Dips bwx2, bwx10

Fri April 3

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 180-180-200x2 | lat pulldown 165-165-180-180x2
Dips bwx2, bwx10

Sat April 4

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 180-180-200x2 skip | lat pulldown 165-165-180-180-195-195x2
Dips bwx2, bwx10
Title: Re: Kingfush
Post by: Kingfish on April 05, 2020, 11:05:38 pm
April 12-18, 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  3 of 5

Sun  April 12

Squats 315-365-405,
Rows one arm seated row 180-180-180x2
Inclined Chest Press smith machine 135-185-185-185x2

* kept it very minimum today to freshen up for the next days. goal is to get to 455 on back to back days at least. bw and sleep is good. exercise selection is also good. just a lot of fatigue from the last bouts of repeated 445 backoffs.

Mon  April 13

Squats 315-365-405,
Rows one arm seated row 180-180-180x2
Inclined Chest Press smith machine 185-185-185-185x2, 205x1

Tue  April 14

Squats 315-365-405,
Rows one arm cable upright 40-50-60-60-60x2
Inclined Chest Press smith machine 185-185-185-185-185x2

* legs starting to feel a lot better now. could have done 455 but another skip day just to be sure i don't do too much to soon.

Wed  April 15

Squats 315-365-405-455,
Rows one arm cable upright 50-60-60-60x2, 60x5
Inclined Chest Press smith machine 185-185-185-185x2, 185x5

* had to bold the 455 because its something special again. the rep felt alright but still not very explosive. will ride out this fatigue wave. if it doesn't get any better, then it must be the setup. no wood floor, no knurl and fancy elieko bar etc...

Thur  April 16

Squats 315-365-405
Rows one arm cable upright 60-60-60x2
Inclined Chest Press smith machine 185-185-185x2, 185-185x5

Fri April 17

Squats 315-365-405
Rows one arm cable upright 50-50-50x2 | pullups neutral narrow bw-bwx2
Inclined Chest Press smith machine 185-185-185x2,

Sat April 18

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5


Title: Re: Kingfush
Post by: Kingfish on April 19, 2020, 11:18:27 pm
April 19-25, 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  4 of 5

Sun  April 19

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5

Mon  April 20

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5

Tue April 21

Squats 315-365-405
Rows one arm cable upright 50-50x2 | pullups neutral narrow bw-bwx2
Inclined Chest Press smith machine 185-185x2, 205x2

Wed April 22

Squats 315-365-405-455, 225x2
Rows one arm cable upright 50-50-50-60-60x2
Inclined Chest Press smith machine 185-185-185-185-185x2

Thur April 23

Squats 315-365-405
Rows one arm cable upright 50-50-50x2 | one arm row 70-70-80-80-90x2
Inclined Chest Press smith machine 185-185-185-185-185x2

Fri April 24

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2
Inclined Chest Press smith machine 185-185-185-185x2

Sat April 25

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2
Inclined Chest Press smith machine 185-185-185-185-205x2 | dips bwx2, bwx20

* no point in eating this much calories to keep my bw at 208-212 if i'm only doing 455 1x/week.  this temporary gym setup is not comfortable for me. il just go back down in weight and eat normal.

Title: Re: Kingfush
Post by: Kingfish on April 26, 2020, 09:08:34 pm
April 26 - May 2, 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.

Dieting down to mid-low 190s. started April 26. week 1

BW 206lb

April Week  5 of 5

Sun  April 26

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80x2, 70x20
Inclined Chest Press smith machine 185-185-185x2 | dips bwx20

* cut my ridiculous carbs from 3 cups rice per meal down to 1. added a couple of protein shakes to not drop weight to fast. lost more than 5lbs of water weight over the weekend. 405 is alright.

Mon  April 27

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2, 70-70x10
Inclined Chest Press smith machine 185-185-185-205x2 | dips bwx10-10

Tue  April 28

Squats 315-365-405
Rows one arm row 70-70-80-80-90-100x2, 80-80x3
Inclined Chest Press smith machine 185-185-185-205-225x2, 185-185x3 | dips bwx10-10

Wed  April 29

Squats 315-365-405, 315x3
Rows one arm row 80-80-90-100x2, 90-90x3
Inclined Chest Press smith machine 185-185-205-225x2, 185-205x3 | dips bwx10-10
Cardio Walk 1 mile @ 4mph/4% 125 HR
Abs decline bench cable situp 50-50-50x3

* empty BW at 202lb. thats an almost 6-8lb swing in half a week. i'm full of water. my squat is not that bad. il max at 425-440 if the setup feels right. the lack of center knurl is messing up my form. if i forcefully push the bar high up my traps, i load my quads better and it becomes a totally easier movement. can't complain. this fight club gym is the only thing i have for the next couple of months.
* new treadmill so don't really know if the 4 is 4% or a level 4 incline. felt steep enough but my heart rate was not climbing to the 130s.
* added the cardio and the abs routine again. i'm coming out of this quarantine ripped.

Thur  April 30

Squats 315-365-405,
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-225x2, 205-205x3 | dips bwx10
Cardio Walk 15mins. 1mile @ 4mph/5% 125 HR
Abs decline bench cable situp 50-50-50x3

Fri  May 1

Squats 315-365-405,
Rows one arm row 80-80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 30mins. 2miles @ 4mph/5% 125 HR
Abs decline bench cable situp 50-50-60x3

* doubled my cardio to 30mins and it felt alright. started sweating a little at the high 25min mark.

Sat  May 2

Squats 315-365-405,
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 30mins. 2miles @ 4mph/5% 145 HR max
Abs decline bench cable situp 50-50-60x3 rest

* started using apple watch to track HR on cardio. the machine HR is not accurate. i was in the low-mid 140s after the 20min mark.
Title: Re: Kingfush
Post by: Kingfish on May 03, 2020, 09:30:18 pm
May 3-9, 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.

Dieting down to mid-low 190s. started April 26. week 1

BW 202lb

May Week  1 of 4

Sun  May 3

Squats 315-365-405
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Mon  May 4

Squats 315-365-405
Rows one arm row 80-80x2 | bw chins bw-bwx2
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Tue May 5

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4.3mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

* added 225-275 to the warmup to get the reps smoother faster. the 405 is still not very heavy but il be going all out to get a 440. 425 is still ok. months ago, a 455 would still be a warmup single at 210+bw. i'm 198-202 right now waking up.
* have the apple watch for almost a week now to track heart rate. numbers looking good with still a lot of fat left to burn. im 198lb 12-15%right now. il be in the 8-10%BF at low 190s/high 180s 
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/96539845_1171135713232886_4303281489396629504_n.jpg?_nc_cat=106&_nc_sid=b96e70&_nc_oc=AQli3eq-xF_uze4LA-9gQw5aC0kwssvZP1u_iTApAGKr2BOfDaalZ-xsahSKs4xiqz-dW6RQDW-CjDA0AmqXK6ot&_nc_ht=scontent-sjc3-1.xx&oh=cb9141bce5037efd21ded787915b30a7&oe=5ED8C7E1)

Wed May 6

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 145 HR max
Abs decline bench cable situp 50-50x3

* getting consistent now on cardio and keeping a target of about 75-80%HR 15mins daily. i tried doing a 5mph with the same 5% incline walking pace for a few minutes and it was getting too intense for my goals. 4.2-4.3 is a good leisure pace without it feeling like a near max effort in a matter of minutes.
* squats still alright even at 198lb. when i was strongest, i was still able to get 445 at 170lb bw. its not a daily routine but still a good benchmark.

Thur May 7

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-225x2,  | dips bwx10-10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Fri May 8

Squats 225-315-365-405
Rows one arm row 70-70-70x2, 70x5 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-225-225x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

*bw198 consistent for a few days now


Sat May 9

Squats 315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest
Title: Re: Kingfush
Post by: Kingfish on May 10, 2020, 10:25:29 pm
May 10-16, 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.

Dieting down to mid-low 190s. started April 26. week 3

BW 196-200lb

May Week  2 of 4

Sun  May 10

Squats 315-365-405
Rows one arm row 70-70-80-80x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Mon  May 11

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Tue  May 12

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

* went to costco for supplies and pork more than doubled in price. 1.59 to 3.69/lb. cant be eating chicken 24/7 but this is sad. i eat pork for variety and some steaks for special occasions. bw still going down slowly. will eat on maintenance when i get to the low 190s. still in the 196-198lb right now.

Wed May 13

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Thur May 14

Squats 225-315-365-405
Rows one arm row 70-70-70x2, 60-60-50-50x3 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-225x2
Cardio Walk 15mins. 1mile @ 4.2mph/5% 125 HR max

Fri May 15

Squats 225-315-365-405
Rows one arm row 60-60-60x3, 70x2
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* increased incline to 6%. fitness gains are quick and it takes more intensity now to get my heart rate to the training zone.

Sat May 16

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* dry bw steady at 196lb.
Title: Re: Kingfush
Post by: Kingfish on May 17, 2020, 09:38:02 pm
May 17-23, 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.

Dieting down to mid-low 190s. started April 26. week 4

BW 194-198lb

May Week   3 of 4

Sun  May 17

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* il eat at maintenance when i get my bw steady in the 194-196lb.

Mon  May 18

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-225x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* accu-measure fat caliper at 4mm already puts me in the 8%BF. i'm still 198 after eating so probably not very accurate.

Tue  May 19

Squats 225-315-365-405
Rows one arm row 60-60-60x3 rest | bw chins x5-5
Inclined Chest Press smith machine 185-185-185-185x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

Wed  May 20

Squats 225-315-365-405
Rows one arm row 60-60-60x3 rest | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x5
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

Thur May 21

Squats 225-315-365-405
Rows one arm row 60-60-70x3  | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x3
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max

Fri May 22

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x10-10-2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Sat May 23

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-4-4
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x12-4-4 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest




Title: Re: Kingfush
Post by: Kingfish on May 24, 2020, 09:51:46 pm
May 24-30, 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.

Dieting down to mid-low 190s. started April 26. week 4

BW 194-198lb

May Week   4 of 4

Sun  May 24

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-4-4
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x12-4-4 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Mon  May 25

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-8
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x13-5-2 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Tue  May 26

Squats 225-315-365-405
Rows double arm row 160-180-200-220x3, 180x5  | bw chins x5
Inclined Chest Press smith machine 185-185x2, 205x5, 155 x10-10 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Wed May 27

Squats 225-315-365-405
Rows double arm row 80-90-100-110x3, 95x10  | bw chins x5
Inclined Chest Press smith machine 185-185x2, 205x5, 155 x10-10 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Thur May 28

Squats 225-315-365-405
Rows double arm row 90-100-110x3, 90x5-5  | bw chins x5-5
Inclined Chest Press smith machine 185-185-205-215-215x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Fri May 29

Squats 225-315-365-405
Rows double arm row 90-100-110x3, 95-95x10, 100x5, 110-110x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185-205x2, 215-215x3
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Sat May 30

Squats 225-315-365-405, 315x3
Rows double arm row 90-100-110x3, 100-100x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185-205-215x2, 225x1, 185x5

* removed cardio. bw steady at 194-196 so i started eating a little more rice. felt very good and added a little backoff 315x3. the double arm rowing i'm doing is using a spiralstrength grip and it also feels very good on the mid back contraction. grip is awesome too.
(https://images-na.ssl-images-amazon.com/images/I/71mPCAD8YQL._AC_SL1500_.jpg)




Title: Re: Kingfush
Post by: Kingfish on May 31, 2020, 10:35:00 pm
May 31 - Jun 6, 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.

Dieting down to mid-low 190s. started April 26. week 6

BW 194-198lb

June Week   1 of 4

Sun May 31

Squats 225-315-365-405, 315x5
Rows double arm row 90-100-110x5, 100-100x5, 110-110x5, 120x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215-215x3, 185x7

* gym owner explained to me that the spiral handles attachment hit the back better because it disengages your arms by taking your little two fingers out of the gripping. i can see how that helps but didn't know from all the years i spent doing rows that a simple grip modification makes so much difference. rowing to target the right muscles is a lot more complicated than the squat.
* also found a way to use a 1:1 weight stack using the latpulldown instead of the cable crossover station for my rows.

Mon Jun 1

Squats 225-315-365-405, 315x5
Rows double arm row 100-110-120-130-140-150x5, 120-130x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5

* nothing over 150lb on the rowing because i get pulled up. still felt good ROM on the 150lb

Tue Jun 2

Squats 225-315-365-405, 315x5
Rows double arm row 100-120-130-140x5, 120-130x5, 130x10, 140x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5, 205-205x3

Wed Jun 3

Squats 225-315-365-405, 315x5
Rows double arm row 100-120-130-140x5, 130-130-130x5 | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5, 205-205x3

Thur Jun 4

Squats 225-315-365-405, 315x5
Rows double arm row 120-130-140x5, 130-130-130x5 | one arm 60-70x5,  60-60x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

* did the one arm row using a spiral grip attachment and it felt very good.

Fri Jun 5

Squats 225-315-365-405, 315x5
Rows double arm row 130-130-120-120x5 | one arm 60-60-65-65x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

Sat Jun 6

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130x5 | one arm 60-60-60x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

Title: Re: Kingfush
Post by: Kingfish on June 07, 2020, 10:40:11 pm
Jun 7-13, 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.

Dieting down to mid-low 190s. started April 26. week 7

BW 194-198lb

June Week   2 of 4

Sun Jun 7

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120x5 | one arm 60-60x5
Inclined Chest Press smith machine 185-225-225x2

* bump up calories by eating more tilapia fillets. everything feeling stronger now. bw steady at 194lb

Mon Jun 8

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130-130x5 | one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185-225-225x2

Tue Jun 9

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130-130x5 | one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3

* lots of improvements on the inclined press. im using a jones machine but lock the horizontal pins. the weight feel very close to free weights. the smith i used at 24hr fitness is already up to 315+lb. there is no way i'm doing that with this machine.

Wed Jun 10

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130-130x5, 140-155x3| one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185x2, 225-225-225x3 | bw dips 5-5-5

Thur Jun 11

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130x5, 145-155-155x3 | one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | bw dips 5-10-10

Fri Jun 12

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-130-130x5, 145-145-145x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | bw dips x10

Sat Jun 13

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-130-130x5, 145-145-145x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x2 | bw dips x10-10

* inclined pressing weak because of the added dips. dips hit triceps more so i like adding them for the summer lean look.

accumeasure caliper at 5mm (8%BF). 196lb. added progress pic because next week will be the 8th week of the leaning down. il slowly go up to maintenance calories again ~ 2700-2900kcal. cant find a good before pic but this one looks like im really bloated. posing with mini-me

(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/104232967_558835581450010_4069643723877243603_n.jpg?_nc_cat=111&_nc_sid=b96e70&_nc_oc=AQkqS1PVlO0zgGQUD5XXnwtUF_OzRr6nSI21M-SjiN3FrHx20U0zvOCLQ1lQthuE7cwwU1eCdpQEZrc-On5GzE7o&_nc_ht=scontent-sjc3-1.xx&oh=e758081a3ef1205c8bf9689613c22a4c&oe=5F09FDBC)

(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/104127496_263081498347495_2648713352046838540_n.png?_nc_cat=110&_nc_sid=b96e70&_nc_oc=AQl5QxwsoIj1hSJmie7_1PsYWYXX8Zvg1bZ0EirWFi-HCIO6i-O9kt4_L7epqUWPddeWC3fKOy42Fp1sO6pgUGxb&_nc_ht=scontent-sjc3-1.xx&oh=7d86da70e978b0b21af78ff80f53cb0b&oe=5F0B67FC)
Title: Re: Kingfush
Post by: Kingfish on June 14, 2020, 11:01:06 pm
Jun 14-20, 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.

Dieting down to mid-low 190s. started April 26. week 8

BW 194-198lb

June Week 3 of 4

Sun Jun 14

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120x5, 140x5, 130-130x5,
Inclined Chest Press smith machine 185-185x2, 225-225x2, 225x3

Mon Jun 15

Squats 225-315-365-405, 315x5
Rows double arm row 130-130x3, 140x5, 155-165-175x3, 165-165x3, 155-155x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | dips bwx10

* found a good way to brace my legs on the cable rowing and raised the resistance up a few more lbs.

Tue Jun 16

Squats 225-315-365-405, 315x5
Rows double arm row 130-145-155-165-180-190x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 20x10, 25x8

* been doing the weighted abs more frequently now so added them back to the log. squat routine getting quicker now because i don't rest as long anymore. feeling a lot stronger when i'm not in a big calorie deficit. will go straight to 315 tmrw.

Wed Jun 17

Squats 225-315-365-405, 315x10
Rows double arm row 145-155-165-180-190x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 25x10, 30x5, 30x3

* felt strong on the squats and decided to go 315x10. i could have done 425 today but still don't feel like doing very heavy on this setup. the lack of bar knurl is messing with my form. if i explode very quickly at the hole from the pause, the bar rolls out of position. wanted to bring my own center knurled bar but all sources are still out of supply.

Thur Jun 18

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 25-30x5, 35-40x3

* maintaining 194-196lb bw eating 2900-3000kcal per day split into 4 equal meals.

Fri Jun 19

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50-50x3, 60x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 25x5, 35-45-60x3

* inclined chest press felt good. did 4 sets this afternoon. will move up to 245-255 soon.

Sat Jun 20

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50-50x3, 60x3, 55-55x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 45-55-65-75-90-90-75x3
Title: Re: Kingfush
Post by: LBSS on June 21, 2020, 10:01:59 am
happy father's day, your kid is cute as hell
Title: Re: Kingfush
Post by: Kingfish on June 21, 2020, 03:17:37 pm
happy father's day, your kid is cute as hell

thank you. baby Leo knows the squat command and does a rep or two when i say it. lol. perfect form with no shoes, also sips a spoon or two of whey protein for more gains.  :strong:

pic taken 6 months with all the baby cuteness still in tact. quads are solid already. does stair crawling workouts daily.

(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/99412419_245152776802339_1556470107683684352_n.png?_nc_cat=110&_nc_sid=b96e70&_nc_oc=AQmbfryGbKH1cSNAZF6dsO5-fjBupVHRdG7xKzWHxwXxAEGdI34ljvpwtwjYStMMlPFCR-9S8vP9VZQP_KSLe21n&_nc_ht=scontent-sjc3-1.xx&oh=696fa3253e6a8dba0c5b96d7888d0bf3&oe=5F14194A)
Title: Re: Kingfush
Post by: Kingfish on June 21, 2020, 07:25:04 pm
Jun 21-27, 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.

Dieting down to mid-low 190s. started April 26. week 9

BW 194-198lb

June Week 4 of 4

Sun Jun 21

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50,55-55x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 55-65-75-75x3

* reserved a 1-hr time slot (required for now) at 24hr fitness gym which opens tmrw. im still keeping this back up gym for a few more weeks until i'm sure that il get a spot daily.

Mon Jun 22

morning
Squats 225-315-365-405, 405-405-405x1
Rows one arm cable upright row 55,55-55x3 | bw chins neutral 5-5
Chest Press smith machine 275-275-275x2, 275x5

* at 24hr fitness
* the squat setup felt very good as expected. elieko bar and a very forgiving floor. could have 440 already in the morning at this 196lb bw.  too bad i only get to reserve one 1-hr session a day. lifting at my other gym in the afternoon.

afternoon
Squats315-365-405, 405-405-405x1
Rows bw chins neutral 5-5

* at fitness 19
* went gym hoping and tried another commercial gym close by but this one is not limited to a 1-hr only session. very new equipment but the elieko bar in 24hr is enough to keep me there. the life fitness cable pulldowns only go 2:1 and i can't do my rowing because of lack of weight. the 2:1 only maxes at 50lb effective. will go 24hr fitness again trmw for my main workout and do my rowing and abs on the little gym. the decline bench i tried at this gym for my ab work has a lifted foot support which totally screws up the pulling action when you are nearing the top ROM of the situp. feels like it disables some strong hip muscles and i can't finish the rep properly. legs have to be curled down like a leg extension. can't complain. gyms opening now.


Tue Jun 23

morning
Squats 315-365-405, 405-405x1, 425x1
Rows cable rows 140-150-160x3, 150-150x3
Chest Press smith machine 275-275x2, 295-295-295x2

afternoon
Squats 315-365-405, 315x3
Rows cable rows 155-155-165-165-180-190x3 | bw chins neutral wide bw-bw-bwx3
Chest Press smith machine fat bar 185-185-225-225-275x2, 275x1, 225-225-225x3

* got another per month membership on a smaller commercial gym fitness19 thats also 10mins away. the smith there has a fat bar and it threw me off a little but both commercial gyms now have a wood platform which makes it a lot more comfortable to squat on. the 24hr has a 1-hr time limit. people losing their patience because some dont let others work in because of the covid.

Wed Jun 24

morning
Squats 315-365-405, 315x2
Rows cable rows 140-150-160x3, 150-150x3 skip | bw chins wide neutral bw-bw-bwx3
Chest Press smith machine 225-225-225x2, 225-225-225x3

* first time in a while i have a workout before sunrise. i will do my second workout at 5pm later.

afternoon
Squats 315-365-405-455, 315x2
Rows cable rows 140-150-160-170x3, 170-170-170x3, 170x5
Chest Press smith machine 225-225-225x2, 225-225-225x3

* bw 196 and still able to get a non-grinding 455. 475 would have been a very good fight but il probably not get it. took vid and upload soon. have to work. 2nd wave of virus in CA and it looks like another round of shelter in place. placing an order for an 28mm oly bar. don't know how i'm going to fit a platform with my car on the garage but looking at that option too.

455@196lb. first week back to commercial gym
http://www.youtube.com/watch?v=-4qprYc8Ki4

Thur Jun 25

afternoon
Squats 315-365-405-455, 315x2
Rows cable rows 160-170-170-170x3
Chest Press smith machine 275-275-275-275x2, 295-295x2

Fri Jun 26

afternoon
Squats 315-365-405-425, 315x2
Rows cable rows 160-160-160x3, 170x3, 170x5
Chest Press smith machine 275-275-275-275x2, 295-295x2

Sat Jun 27

afternoon
Squats 315-365-405-425,
Rows cable rows 160-160x3, 170-170-170x3, 170x5
Chest Press smith machine 275-275-275-275x2, 295-295x2, 285x3
Title: Re: Kingfush
Post by: Kingfish on June 21, 2020, 10:27:54 pm
this is baby me with all the gains already. you can tell this thic black looking asian is going to lift heavy things later. i was born 10.5lbs.

(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/105309077_711095626410632_2175124181466814181_n.jpg?_nc_cat=104&_nc_sid=b96e70&_nc_oc=AQnPr8T2XG5z4x3oZBV5y9O2LjKcnt_fHY5uImAMOUPvHobtvWT-YIDvznwV9tZTz8PnMs-umzii6YX1WxUYNhns&_nc_ht=scontent-sjc3-1.xx&oh=3ee9c5ce3ea59f16880e8b710b4e6da8&oe=5F159599)

(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/105533793_1334606220080767_8343591003313921743_n.jpg?_nc_cat=108&_nc_sid=b96e70&_nc_oc=AQkgfj7yeXRIOzu1BBm0d2W4eXTuPF8vxQS9IGuRI60RODf1VhhwM7a_lQsY93pT6nNJiRCWeP1_b1D4jVPDmBDL&_nc_ht=scontent-sjc3-1.xx&oh=4687b68fc19300a5ac64a269d9ac7966&oe=5F152230)
Title: Re: Kingfush
Post by: Kingfish on June 28, 2020, 12:56:08 pm
Jun 28 - July 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.

Dieting down to mid-low 190s. started April 26. week 9

BW 194-198lb

July Week 1 of 5

Sun Jun 28

morning
Squats 315-315-315-315-315x1
Rows cable rows 160-160x3, 170-170-170x3, 170x5 skip
Chest Press smith machine 225-225-225x2, 225-225-225x3

afternoon
Squats 315-365-405x1, 315x2
Rows cable rows 160-160x3, 170-170-170x3
Chest Press smith machine 275-275-275-275x2, 285-285-285x3

* legs tired but coordination is very good. the double workouts are working very well. some good sleep and il be 455 by wed again.

Mon Jun 29

morning
Squats 315-315-315-315-315x1
Back chins neutral grip bw-bw-bw-bw-bwx3 
Chest Press smith machine 225-225-225x2, 225-225-225-225x3

* had to keep the squat morning routine to 315 because it was not getting any more explosive. forgot that i'm very lean 196lb right now. can't be doing the same routine when i was 210+

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 160-160x3, 170-170-170x3 
Chest Press smith machine 275-275-275-275x2, 285-285x3

* need to cut down the volume of the chest pressing because my lowerback is starting to get jello. could have done 425+ on squat but i know my back is not recovered yet. the form felt compromised a little. will come back stronger tmrw.

Tue Jun 30

morning
Squats 315-365-405x1
Back chins neutral grip bw-bw-bw-bw-bwx3 
Chest Press smith machine 225-225-225x2, 225-225-225x3

* bw 194lb. squat still feel good. will be stronger later. looking forward to it.

afternoon
Squats 315-365-405x1,
Back seated cable rows 160-160x3, 170-170-170x3 
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285-285x3

* did not recover squat from the morning workout. bw too low. forgot that i'm skinny now. will keep morning very light tmrw.
 
night
Squats 315-365-405-425x1,
Back seated cable rows 140-150-160-160-170x3, 180-190x2 
Chest Press smith machine 275-275-275-275x2, 275x3

* a friend from gym recommended i check out another gym close by because they have new platforms. my 2nd workout was 12:30pm so i had time to eat and sleep. i performed a lot better because i was not as empty. the food i ate was still there. makes a big difference when im not fat.
basically the same equipment as my main gym but no elieko bar. the cable rowing goes to 200lbs so i'm happy with the rowing. can only go 180 because i start getting pulled up at 190

Wed July 1

morning
Squats 315-365-405x1
Back seated cable rows 160-160-170-170-180-180-180x3 
Chest Press smith machine 275-275-275-275x2, 275x3

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-160-170-170-170x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275x2, 275-275x3, 285x3, 285x5

Thur July 2

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-160-170-180x3, 190-190-190x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285x3
Calf Raise seated 2x45lb, 5x4 sets, 3x45lb 5x1 sets

* i lift better lately if i ate within a couple of hours before a workout. bw still in the 194-196lb but i feel a lot stronger when i'm not fasted. ate at 7am. woke up noon and ate again. slept for a few more hours and afternoon workout at 430pm. this other gym does not have a 1-hr limit so i went and took my time.

Fri July 3

morning
Squats 315-365-405x1
Back seated cable rows 170-180-190-190x3, 200x2  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* short work week and got the 4th of July holiday off. will lift twice a day until wed. been awhile since i've done this so have to be eating better.

afternoon
Squats 315-365-405-455x1, 405-405x1
Back seated cable rows 170-180-190-190-190x3 | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* added all the neutral grip chinsx3 i've been doing for the lats. i keep the reps very low to 3 because i want to keep my elbows healthy for the heavy chest press.

Sat July 4

morning
Squats 315-315-315-315-315x1
Back seated cable rows 160-170-170-170x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* that 455-405-405 yesterday afternoon is hard to recover from at this bw. 315 after 5 singles still was not explosive. called it and will rest and eat better for the afternoon workout.

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170-180-190-190-190x3  | bw chins neutral grip 3x2 sets, 10x1 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285x3
Calf Raise seated 2x45lb, 5x4 sets

* that 405-405x1 from yesterday was too much for my recovery. got 455 but was spent after that. i like being lean right now and still get 455. i just have to be more mindful of my volumes so i dont get lit up.
Title: Re: Kingfush
Post by: adarqui on June 28, 2020, 09:14:04 pm
squatting on command with that elite form, right from the jump. lmao.

 :ibsquatting:

great photos. <3
Title: Re: Kingfush
Post by: Kingfish on July 05, 2020, 09:54:09 am
July 5-11, 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.

Dieting down to mid-low 190s. started April 26. week 10

BW 194-198lb

July Week 2 of 5

Sun July 5

morning
Squats 315-365-405x1,
Back seated cable rows 160-170-170-170x3
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 170-180-190-190-190x3 | bw chins neutral bw 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets, 2x45lb+25lb 5x1 sets

night
Squats 315-365-405x1,
Back seated cable rows 170-180-190-190-190x3 skip | bw chins neutral bw 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3 skip
Calf Raise seated 2x45lb, 5x4 sets, 2x45lb+25lb 5x1 sets skip

* tried to see if i can overshoot the 405 better than this lunch workout. ate more and sleep better. new gym is only 5 mins away so why not. 455 not today. smith chest pressing probably adding too much fatigue. did minimal squat and chins routine.

Mon July 6

morning
Squats 315-365-405x1,
Back seated cable rows 160-160-170-170x3 | bw chins neural 3x3 sets
Chest Press smith machine 275-275-275-275x2,
Calf Raise seated 2x45lb, 5x4 sets

* lowered intensity on the chest pressing by keeping reps to doubles for the morning workout.

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 3x2 sets, 5x2 sets
Chest Press smith machine 275 2x4 sets, 295 2x2 sets
Calf Raise seated 2x45lb, 5x4 sets

* 425 was not very heavy. could have used 455 but don't want an unhealthy grinding rep. will freshen up some more. will get 455 by wed.

night
Squats 315-365-405-425x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 5x2 sets
Chest Press smith machine 275 2x2 sets, 295 2x2 sets
Calf Raise seated 2x45lb, 5x4 sets

* another triple day workout. lol. making up for the lost workouts during shelter in place. once a day was horrible. good thing i was fat at the beginning so the caloric deficit was very timely.

Tue July 7

morning
Squats 315-365-405x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 3x2 sets, 5x2 sets
Chest Press smith machine 275-275-275-275x2,
Calf Raise seated 2x45lb, 5x4 sets

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 3x4 sets
Chest Press smith machine 275-275x2, 295-295x2
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2sets

night
Squats 315-365-405x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 3x2 sets, 5x2 sets
Chest Press smith machine 275-275x2, 295-295x2 skip
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2sets skip

Wed July 8

morning
Squats 315-365-405x1,
Back seated cable rows 170-170-170-180x3 | bw chins neutral 3x2 sets
Chest Press smith machine 275-275-275x2,
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

* just one workout this afternoon before i head into a 4-night work week. been a long while since i've worked 4 night straights. might ask for the sat off if i feel very tired.

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170-170-170-180x3 | bw chins neutral 3x2 sets, 5x1 sets
Chest Press smith machine 275-275-275x2, 295x2
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

* did a 2pm workout and came back home for another nap before going to work. i was not able to get a lot of daytime sleep so i did my afternoon workout early. 455 was not very heavy.

Thur July 9

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170 3x5 sets,  180x3 | bw chins neutral 3x2 sets
Chest Press smith machine 275 2x5 sets
Calf Raise seated 2x45lb 5x2 sets

Fri July 10

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170 3x5 sets,  180x3, mustache grip 100-120-130-140-150 5x2 sets  | seated lat pulldown machine 150-170-190 5x1 sets, 225 5x1 sets
Chest Press smith machine 275 2x6 sets, 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Sat July 11

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170-180-190x3 180 3x2 sets, 170 3x2 sets  | seated lat pulldown machine 180-190-200-210x5, 220 3x2 sets
Chest Press smith machine 275 2x2 sets, 275 3x2 sets, 225 5x6 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

Title: Re: Kingfush
Post by: Kingfish on July 12, 2020, 09:56:36 am
July 12-18, 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.

Dieting down to mid-low 190s. started April 26. week 10

BW 194-198lb

July Week 3 of 5

Sun July 12

morning
Squats 315 1x6 sets
Back seated cable rows 160 5x3 sets, 170 3x4 sets  | seated lat pulldown machine 180-210 5x3 sets
Chest Press smith machine 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

afternoon
Squats 315-365-405-425x1
Back seated cable rows 160-170-180x3, 190 3x2 sets, 160 5x4 sets  | seated lat pulldown machine rest 180-210 5x3 sets
Chest Press smith machine 275 2x6 sets, 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* i should have known from the morning workout that something in my lowerback is not solid because i was not able to feel better after all the 315 singles. core is jello from all the vertical pulling on the lat machine. got very good sleep and diet but kept the top single to 425.
* seated calf machine is broken so skip those for now. cable horizontal rowing working well using a wider than neutral grip but nothing too wide. keeps my elbows happy. 

Mon July 13

morning
Squats 315-365-405x1
Back seated cable rows 160-170 3x2 sets  | seated lat pulldown machine 180-210 5x3 sets rest
Chest Press smith machine 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* lowerback still a little jello from sunday mornings vertical pulling routine. will feel better later. not as bad as yesterday. got a comfortable 405 top morning single.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 180 3x1 sets, 160 5x6 sets, 170 5x1 sets
Chest Press smith machine 275 3x4 sets, 225 5x6 sets, 255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* came back very strong this afternoon after a good breakfast and nap. still in the 196-198lb gym BW so i get lit up quickly after the 455. could have done some backoffs but last time i did 405 singles after the heavy, it fatigued me for days. did massive volumes on the push/pull. calf machine still dead.

night
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 180 3x1 sets, 170 5x2 sets
Chest Press smith machine 275 3x4 sets, 255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* gyms might be closing again so after a good afternoon nap, wasted no time and lifted again. even stronger than lunch workout. could have 475. bw 198. back not jello anymore

Tue July 14

morning
Squats 315-365-405x1
Back seated cable rows 160-170-180 3x1 sets, 160 5x2 sets 
Chest Press smith machine 225-255-275 2x1 sets, 255-225 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* could have 455 already in the morning. diet a little different preworkout for the pass few weeks. 1/2 rice and 1/2 fish ~ 150kcal 30min preworkout in the morning to break the fast. 455 and high 190s BW is still routine for me. i've seen pass vids when i got 455 at low 190s. i'm sure its going to be rare for me to get 475 while bw in the sub 200lb. will try later if i still feel this good.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170-180 3x1 sets, 170 5x2 sets 
Chest Press smith machine 275 2x2 sets, 255-235 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

night
Squats 315-365-405-455x1, 405x2
Back seated cable rows 160-170-180 3x1 sets, 170 5x2 sets 
Chest Press smith machine 275 2x2 sets, 295-315 2x1 sets,  255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* birthday week and have porterhouse for days. eat well, lift well.

Wed July 15

morning
Squats 315-365-405x1
Back seated cable rows 160-170 3x2 sets, 160 5x2 sets 
Chest Press smith machine 225-255 3x2 sets, 245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* the backoff 405x2 from last night got very good carry over this morning. blasted thru the routine singles very quickly. don't really log it but there are times i do 3-5 singles of the 315 before my legs get going and move on to the 365. today was just singles with no breaks.

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable rows 160-170-180-190-200 3x1 sets, 170 5x2 sets 
Chest Press smith machine 225-255 3x1 sets, 275 2x2 sets, 245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Thur July 16

afternoon
Squats 315-365-405-455x1, 315x3
Back seated cable rows 160-170-180 3x2 sets, 160 5x3 sets | cable upright rows 160-170-180-190-200 3x1 sets 
Chest Press smith machine 225-255-275 2x2 sets, 255 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Fri July 17

afternoon
Squats 315-365-405-455x1, 405x3
Back seated cable rows 160-170-180 3x2 sets, 160 5x4 sets | cable upright rows 160-170-180 3x2 sets, 160 5x3 sets 
Chest Press smith machine 225-245-275 2x2 sets, 255 5x6 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets

* old guy at gym told me how bad the upright row is to my shoulders because thats how he got injured. i just said it never bothered me, just to keep conversation quick and get back my 6ft+ distancing bubble...
* these cable upright rows i'm doing are a totally different motion compared to a barbell/dumbell. the resistance angle is very different. free weight upright rows make you pull from your feet up (all Y forces).  the cable uprights im doing is pulling from a resistance line about 3ft in front of me. im pulling up and back. lots of Y forces but definitely has an X component to it. seems to work because i can pull almost the entire weight stack routinely without injuring anything. i keep it at 160-180 most of the time to minimize fatigue to my core.


Sar July 18

afternoon
Squats 315-365-405-455x1, 425x1
Back seated cable rows 160-170-180 3x2 sets, 160 5x4 sets | cable upright rows 160-170-180 3x2 sets, 160 5x4 sets 
Chest Press smith machine 255-275 2x2 sets, 255 5x4 sets, 265 5x1 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets
Title: Re: Kingfush
Post by: Kingfish on July 19, 2020, 09:29:49 am
July 19-25, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #58 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

Dieting down to mid-low 190s. started April 26. week 12w

BW 194-198lb

July Week 4 of 5

Sun July 19

morning
Squats 315-365-405x1
Back seated cable rows 160 3x6 sets | cable upright rows 165 3x4 sets, 165 5x4 sets 
Chest Press smith machine 245 2x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets

* been using the 24hr fitness gym when i workout weekends 5am because its the only one open early. saw my old friend neck bro doing his neck curls and got interested in getting thicker neck again. will do curls this afternoon. had no time to put into 1-hr only routine. volumes of chest press got back jello a little bit but not enough to stop me from going 405.

afternoon
Squats 315-365-405-425x1
Back seated cable rows 160-170 3x2 sets, 160 5x4 sets | cable upright rows 160-170 3x2 sets, 160 5x4 sets 
Chest Press smith machine 245-275 2x2 sets, 265-245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets
Neck curl 60-70-80 5x2 sets

* just checked my previous log and i was already max 150x20 on the neck curls when i stopped the exercise. il be ok in the low 100s for now. i was so strong a few years back doing sets of 20s. i also can sleep as much as i want at that time with no kids yet.

night
Squats 315-365-405-425x1
Back seated cable rows 160-170 3x2 sets, 160 5x4 sets | cable upright rows 160-170 3x2 sets, 160 5x4 sets rest
Chest Press smith machine 245-275 2x2 sets, 265-245 5x2 sets rest
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets
Neck curl 60-70-80 5x2 sets rest

* stronger but back still fatigued from the high volumes of chest press the other day.

Mon July 20

morning
Squats 315-365-405x1
Back seated cable rows 160 3x6 sets | cable upright rows 165 3x4 sets, 165 5x4 sets rest
Chest Press smith machine 245 2x4 sets, 245 5x1 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 160 5x4 sets
Chest Press smith machine 245-275 2x2 sets, 265-245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest
Neck Curls 60 5x2 sets, 80 3x2 sets

* core healthy again. will stay with this routine until i get an overshoot to 475 eventually.

Tue July 21

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets
Chest Press smith machine 245 5x4 sets
Neck Curls 60 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

* this is the strongest i've been in months. 455 in the morning again. it was not a grinder. was not planning about doing it but the 405 just went up with minimal effort. 405 was not even very explosive because i was not forcing it to be (i do this in the afternoons to convince myself to go up 455+)

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets
Chest Press smith machine 245-265 5x2 sets
Neck Curls 70-80 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

night
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets
Chest Press smith machine 245-265 5x2 sets
Neck Curls 70-80 5x2 sets rest
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

Wed July 22

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets
Chest Press smith machine 245 5x4 sets

* no work tonight. have modified day shift training. lifted before going to work.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets each
Chest Press smith machine 245-265 5x2 sets each
 
* got 20lb over the 455 this afternoon after very good nap and strong lunch. no 495 but theres a chance to grind up a 475. i'm too old so decided to wait it out.

Thur July 23

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets
Chest Press smith machine 245 5x4 sets

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets each
Chest Press smith machine 245-265 5x2 sets each

night
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets | one arm row 40-50-60-70x3, 60 5x2 sets

* somebody took the only portable bench so i was not able to do my smith bench press.

Fri July 24

noon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets each | one arm row 60-55 5x2 sets each
Chest Press smith machine 245 5x4 sets

* the seated cable bicep machine at this new gym has a preacher. i use this as a bracing point for the non-pulling arm while i seat farther on a stool. rowing can not get any better. weight stack tops out at 75lb.

late afternoon
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets | one arm row 55-50 5x2 sets each

* slept 7:30am to noon, had good lunch and did a workout at 1-2pm.  got home, ate and nap again. woke up 5:30pm and felt recovered. did another workout before heading to work. having a gym thats a few blocks away is very nice.

Sat July 25

noon
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 40 5x4 sets
Chest Press smith machine 245 5x4 sets

afternoon
Squats 315-365-405-475#58 +20
Back seated cable rows 160 5x4 sets each | one arm upright row 40-35 5x2 sets each
Chest Press smith machine 245 5x4 sets

* the deloading on the chest press overshoot my squat. been a long time since i felt a 405 go up with little effort. not as light on days that i got 495 but pretty sure il get a 475 without a grind. and it went that way. bw 198. very close to the raw-natty CA record of 480 at 198lb bw class.
Title: Re: Kingfush
Post by: Kingfish on July 26, 2020, 09:28:19 am
July 26 - Aug 1, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

Dieting down to mid-low 190s. started April 26. week 13

BW 194-198lb

July Week 5 of 5

Sun July 26

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* recovered from the 475x1 12hrs ago. 455 was not very strong but not a grinder. will be stronger later but probably not 475 strong.

noon
Squats 315-365-405-475#59
Back seated cable rows 160 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press smith machine 245 5x4 sets

night
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 35-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

Mon July 27

morning
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

noon
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each, 50x5
Chest Press smith machine 245 5x4 sets

* could have 475 but don't want to be too greedy and hurt myself doing too much too soon.

late afternoon
Squats 315-365-405-475#60
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each

* 405 too explosive. had to go 475. went up without tiring anything. chest press skipped because someone was camping on the only portable bench. i would have done 3 workouts a day if i knew about this gym sooner. i could bike to gym if i wanted too. 

Tue July 28

morning
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* very rare morning workout this year that i blasted thru the warmup singles to 405 without stopping. 3-5mins later for the 455. the lowered intensity on the other lifts are benefiting the squat.

noon
Squats 315-365-405-475#61
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* did the 475 early today but i know i exerted more than i usually do.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each

Wed July 29

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 105x5, 120-135-150-165-180-195-210x3, 210 3x2 sets

* skipped the smith machine and used a seated chest press for my pressing to minimize fatigue. would be 5th straight day of 475 when i get it later.

noon
Squats 315-365-405-475#62
Back seated cable rows 150 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press seated chest press machine 195 5x4 sets

late afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195-210 5x2 sets each

* everything is working very well right now. all i need to do is not screw it up.
* and now all goes to shit this coming weekend. our san mateo county will be back on shutdown so gyms will have to close. back up gym 1x/day again.  :huh:

Thur July 30

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195 5x4 sets

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets, 35 5x1 sets
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

late afternoon
Squats 315-365-405-475#63
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

* modified schedule from work so have time to enjoy gym. tmrw most likely the last day of the commercial gym again due to spikes in covid. when i get 475 again tmrw, it will be a good 475 for a week straight milestone at 198lb. i could have deloaded and went for the 495 but i can feel my lowerback get beat slowly by the 475 already. the 495 can cause big fatigue/damage even with good form. il get a 495 but for the rest of the recovery time struggle with 405. i did it the more consistent way with better loading on average.

Fri July 31

morning
Squats 315-365-405-475#64
Back one arm upright row 30 5x4 sets, 35-40-45-50 3x1 sets each
Chest Press seated chest press machine 195 5x4 sets, 210-225-240-255-270 3x1 sets each

* most likely the last day of the commercial gym until it gets better again. the 405 was a bit stronger for a morning workout. don't want to end up rushing or waiting long for the platform later when all shows up so i did the 475 on a morning. this is a 3-hr nap from yesterdays 475. not very strong but not a crawl. 

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets
Chest Press seated chest press machine 195-210 5x2 sets each

Sat Aug 1

morning
Squats 315-365-405-475#65
Back one arm upright row 30-35 5x4 sets each, 40 5x1 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 240 5x1 sets

* a little over 4hr sleep from 5-9am and found out the gyms did not close yet. was not as rested as i would like coming from a previous workout with high volumes. will lift later if they are still open after a good rest.

afternoon
Squats 315-365-405-455x1
Back one arm upright row 30x4 sets | seated cable row 140 5x4 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 225-240 5x1 sets each, 255-270 3x1 sets each

* good sleep but not as long as i wanted. 455 was routine but not enough recovery to do 475 twice in a day. the chest press machine in this new gym does not bottom out so i'm enjoying ROM and ease of use. smith works too but takes a lot more effort to setup.
Title: Re: Kingfush
Post by: Kingfish on August 02, 2020, 11:04:26 pm
Aug 2-8, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets | seated chest press machine 190-210 5x2 sets each

Aug Week 1 of 4

Sun Aug 2

afternoon - home gym routine
Legs knee high single leg step ups bwx5 8 sets
Back one arm db row 30lb 5x8 sets | one arm db upright row 30lb 5x8 sets | bw chins 3x4 sets
Shoulders one arm db standing press 30lb 5x8 sets

* legs still feel fatigued from yesterdays squats. the step ups were a good deload from the 8 straight days of 475 top set with multiple 455 singles even a morning workout.
* home workout was not so bad. il go to this fight-club style gym again tmrw and try to plan a routine based on a 1x/day time slot. my squats in this gym were crap. barely got any 455 with 405 being very heavy on most days. its not the knurling. i've used a no center knurl bar at my new commercial gym and still hit the 475s. its the spin of the bar with the bearings compared to sticky cheap bushings on most other non-weightlifting bars. the 28 vs 29mm also feels very different to me. its probably not the floor because i've lilfted 455 on the new gym with the good bar but on regular gym floor and it was still good. not as good as the platform but still not too bad.
* if i had it my way (and i will soon because i was lucky enough to get an order in at repfitness.com for a oly bar), i need a 28mm bearing bar and a platform. i can do without platform.

Mon Aug 3

afternoon - home gym routine
Legs knee high single leg step ups bwx5 8 sets
Back one arm db row 30lb 5x4 sets | one arm db upright row 30lb 5x8 sets
Shoulders one arm db standing press 30lb 5x8 sets

* waiting for my spot on the backup gym. hopefully this late afternoon i can get a workout in. i used the stairs to get my leg workout in. one leg and skip 3 steps gets me a good full ROM on glutes. bw only and is giving me good cardio.

Tue Aug 4

afternoon - home gym routine
Legs knee high single leg step ups bwx5 4 sets
Back one arm db row 30lb 5x4 sets | one arm db side laterals 15lb 5x8 sets | one arm db front raise 15lb 5x8 sets
Shoulders one arm db standing press 30lb 5x8 sets

Wed Aug 5

afternoon - home gym routine
Legs knee high single leg step ups bwx5 4 sets
Back one arm db row 30lb 5x4 sets | one arm db side laterals 15lb 5x8 sets | one arm db front raise 15lb 5x8 sets
Shoulders one arm db standing press 30lb 5x8 sets

* doing this routine multiple times a day usually after a good meal. its not so bad. the single leg step ups are tiring my left leg a lot more than the right. il start adding the 10 reps after a couple of sets of 5 on the db movements.

Thur Aug 6

morning | noon | afternoon - home gym routine
Legs knee high single leg step ups bwx5 4 sets
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

Fri Aug 7

morning | noon | afternoon - home gym routine
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* very consistent calories in via myfitnesspal tracker and i am getting leaner. the stair climbing is adding some noticeable calorie burn. i did the same leg routine at work on a 6 floor building. no knee issues because there are more concentric and very little eccentric. the forward leg stretches my glutes and quads to full ROM when i skip 3 steps.

Sat Aug 8

morning | noon | afternoon - home gym routine
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* will have access to gym starting monday. back routine with dbs are surprisingly effective.

back gains from high volume db isolation rows
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/117387891_585526428794213_9175348284256778039_n.jpg?_nc_cat=103&_nc_sid=b96e70&_nc_ohc=sIQbeaPrhtoAX8GI5Fi&_nc_ht=scontent-sjc3-1.xx&oh=8102daf4b9f5392ec0294489344530bb&oe=5F533CC5)
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/117276137_593319044678594_5912366909201210858_n.jpg?_nc_cat=104&_nc_sid=b96e70&_nc_ohc=BKPQ2WBX67cAX-Pn75C&_nc_ht=scontent-sjc3-1.xx&oh=a6bf413bcc07be4a775c5a9413dc7615&oe=5F572191)

baby mirin abs
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/117130578_309053933514545_135366417757986340_n.jpg?_nc_cat=104&_nc_sid=b96e70&_nc_ohc=sLEf_NA3Lk4AX-SBEmN&_nc_ht=scontent-sjc3-1.xx&oh=74488d2460dac9d6764f11af53bf6a94&oe=5F55A45B)

not a single bicep curl  ;D
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/117378315_909956329510825_7827705175702860050_n.jpg?_nc_cat=104&_nc_sid=b96e70&_nc_ohc=XJq-VMDWGNIAX-UQHcO&_nc_ht=scontent-sjc3-1.xx&oh=698e3fec46641ed929af08b30ed9e07b&oe=5F56B5CC)
Title: Re: Kingfush
Post by: Kingfish on August 09, 2020, 07:40:59 pm
Aug 9-15, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets | seated chest press machine 190-210 5x2 sets each

Aug Week 2 of 4

Sun Aug 9

afternoon - home gym routine
Squats 225-315-365-415
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* used a friends garage gym and got a good squat workout in. formal gym start tmrw and don't want to have a crappy first day so i asked a friend for a few mins to get my legs firing right. form still felt very coordinated. stopped only at 415 because i don't want to go too heavy too soon. i could have used more.
* used 415 because plates in kilos.

Mon Aug 10

afternoon
Squats 315-365-405-455x1
Back seated cable rows 140 5x2 sets | one arm upright row 30 10x2 sets
Chest Press smith machine inclined press 135x5, 185x3, 205 3x2 sets | db press 40-50 10x1 sets each

* 455 was heavy but doable. legs were strong. midback not as solid as i wanted. will burn out if this rep feels like this again for the new few days.

Tue Aug 11

afternoon
Squats 315-365-405-435x1
Back seated cable rows 140 10x4 sets | one arm upright row 30-35 10x2 sets each
Chest Press db press 50-60-70-80 10x1 sets each

* starting to like the db press movement because of better full ROM feel. fight-club gym now has a 28mm bearing bar. squat feels better but still not as strong. lifting on a wood platform adds to my lift. just like bball in a wood count gets you better vertical than concrete. the floor recoils energy back.
* changed rep ranges to fit a 1x per day workout routine. 5s not going to cut it anymore. drop weight and increase volumes to 10 reps. quality reps comes first so weight has to go down. back rowing felt very good again using the fancy mag grips. my oly bar shipped already from repfitness. waiting on inventory of adjustable bench, db set and bumper plates and i'm ready for shelter in place.

Wed Aug 12

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70 10x1 sets, 60 10x2 sets
Abs cable situps 30 10x1 sets

* this 455 felt like a routine 475 top set in the commercial gym. the floor gives me about that much advantage. this small gym is thin gym black pads on concrete.

Thur Aug 13

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70-80 10x1 sets
Abs cable situps 30 10x2 sets

Fri Aug 14

afternoon
Squats 315-365-405-440x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each | seated face pull 20 10x4 sets
Chest Press db press 50-60-70-80 10x1 sets, 90 5x1 sets
Abs cable situps 30 rest

* saw the 2.5lb plates on the rack and put it on the final set. it felt so much heavier than a 435. il leave the little disc out next time. i'm not as strong because of incomplete sleep. db press with 90lb was not so bad but will not go heavy often on db. too much chance to hurt yourself. the pressing part is not the issue. the setup has so many room for careless error than can cause injury. lowerback a little fatigued from the cable situp yesterday so i skipped it today.
* face pulls with the spiral grips were awesome and hits the mid-mid back on the right places. the rows are a bit lower portion of the mid back.

Sat Aug 15

afternoon
Squats 315-365-405-435x1
Back seated cable rows 130 10x4 sets | one arm upright row 30-35 10x2 sets each | seated face pull 30 10x4 sets, 40 10x2 sets, 50 10x1 sets
Chest Press db press 50-60-70-80 10x1 sets, 70 10x2 sets
Abs cable situps 30 rest
Title: Re: Kingfush
Post by: Kingfish on August 16, 2020, 09:42:54 pm
Aug 16-22, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest db press 70-80 10x1 sets

Aug Week 3 of 4
caloric excess week 1 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 16

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175x5, 145 10x2 sets | one arm upright row 30-35 10x2 sets each | seated face pull 30 10x2 sets, 40 10x1 sets, 50x5
Chest Press db press 70-80 10x1 sets, 70 10x2 sets
Abs cable situps 30 rest

Mon Aug 17

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175-190x5, 145 10x2 sets | one arm upright row 40-45-50x5, 35 10x2 sets
Chest Press smith flat bench press 135-185-205x5, 225-245x3, 185 10x2 sets

* going back to my tried and tested ramping up then doing backup volumes afterwards. the 10x4 is not sustainable daily. i'm accumulating fatigue faster than i'm recovering.  limit the 10s to double sets only.

Tue Aug 18

afternoon
Squats 315-365-405-435x1
Back seated cable rows 155-165-175-190x5, 145 10x2 sets | one arm upright row 40-45-50-55x5
Chest Press smith flat bench press 185x5 205-225-245x3, 185 10x2 sets

* this 435 feel like a routine 455 if i was using a platform. im happy keeping top set to this at this gym. my home gym equipment slowly arriving now. i have a rep fitness oly bar, a titan fitness garage squat rack.. some rep fitness bumper plates. i also spent good money for a cable functional trainer FT-3000 from repfitness.
 
home gym status:
i have the following delivered/shipped or ordered pending shipping.

1x bearing oly bar
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/117726518_304018987686027_7814101457876263377_n.jpg?_nc_cat=102&_nc_sid=b96e70&_nc_ohc=xdVOHFiB8HcAX_FCuEg&_nc_ht=scontent-sjc3-1.xx&oh=1bb96eb014c802edab0a470ffc46606e&oe=5F61DEC6)

cable station
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/117715521_763517344491606_2013190339806527507_n.jpg?_nc_cat=108&_nc_sid=b96e70&_nc_ohc=pUP3Oss_1NcAX_Wgx8e&_nc_ht=scontent-sjc3-1.xx&oh=30ea0940930961930275d13a56d9e058&oe=5F63B4CE)

FID (flat-incline-decline) bench
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/107552666_284393819477920_145704609318127444_n.jpg?_nc_cat=106&_nc_sid=b96e70&_nc_ohc=k0H42ibBP6QAX9a32H7&_nc_ht=scontent-sjc3-1.xx&oh=7cbe0f9ae59dcde308afcdcaabba4c06&oe=5F620B50)

colored bumper plates up to 500lb blues and change
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/117770220_346187146755040_1083201929253732836_n.jpg?_nc_cat=106&_nc_sid=b96e70&_nc_ohc=Sxy-i5SxbVUAX_OjKHw&_nc_ht=scontent-sjc3-1.xx&oh=50712ea1af2d3b8bf3636bf7967b6ec1&oe=5F60E462)

garage squat rack - titan T3 space saving.
link since i can't figure out pic from pinterest. https://www.titan.fitness/racks/power-racks/t-3-series/t-3-series-tall-space-saving-racks/SSRT3UP-SSRT3.html

majority of what i need is already taken care off. some things that would be nice to have - dumbell set, dumbell holder on the rack (this will prevent most db setup injuries), a DIY lifting platform. still need to order oly plate storage attachment and cable attachments but thats about it. i'm ready for indefinite shelter in place now.

Wed Aug 19

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175x5, 175 5x2 sets | one arm upright row 50-55-60x5, 60 5x2 sets
Chest Press smith flat bench press 185x5 205-225-245x3, 245 3x2 sets

* i lied. don't even have the mental drive to use 10x2 backoff sets even if the weights are moderate-heavy. it will not be so mentally tiring if i use a light-medium weight but i believe that using a very light intensity for metabolic reps don't really benefit a natty lifter at all.

Thur Aug 20

afternoon
Squats 315-365-405-455x1
Back seated cable rows 165x5 175 5x4 sets | one arm upright row 50 5x2 sets
Chest Press smith flat bench press 185x5, 225 3x4 sets, 245 3x1 sets

Fri Aug 21

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 50-60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets

* did not notice but i wore a different sweat pants. looks the same but my squat sweat pants are loose and don't give any resistance. this one threw my form a bit. could have 455 but form was not smooth when my pants are don't fit right.

Sat Aug 22

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60x5 sets
Chest Press smith flat bench press 225 5x4 sets, 245x5

Title: Re: Kingfush
Post by: Kingfish on August 23, 2020, 09:31:27 pm
Aug 23-29, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Aug Week 4 of 4

caloric excess week 2 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 23

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x2 sets

* i get better ROM feel on the underhand db press but can't use that as a main push exercise because of the safety issues when using very heavy db. i could use 90-100x5 but getting the db to the starting position is so much hassle. my home gym will be 75% complete before mid-week. i'm having a custom built lifting platform for my squats. have some extra hard wood so putting that on top of 3 layers of 3/4" thick good quality boards.

Mon Aug 24

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x1 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x2 sets | db press 70 rest

(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/118072668_989786041484209_5737830627023824041_n.jpg?_nc_cat=106&_nc_sid=b96e70&_nc_ohc=x1KUc-eYSygAX-SlnBP&_nc_ht=scontent-sjc3-1.xx&oh=08bf46937ab18df83264da0c240ac0b3&oe=5F6B311F)

* 80% done already with the wall mounted titan squat rack on my custom built platform. floor is three layers of 3/4" not-cheap plywood and another layer of hardwood on top because i have extra for the house. can still fit both cars. platform is not for deadlifting.

Tue Aug 25

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x2 sets

(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/p1080x2048/118113248_1007240213053992_6150507817607057727_n.jpg?_nc_cat=103&_nc_sid=b96e70&_nc_ohc=z3qS0cExbaYAX8_z3nI&_nc_ht=scontent-sjc3-1.xx&tp=6&oh=b5925131a5007d0f5f7d8a8c8b7baabb&oe=5F6C36B9)

* spare hardwood flooring from house on top of 3 layers of plywood. no safety pins and weight storage yet because they are out of stock.

Wed Aug 26

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 rest

Thur Aug 27

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 rest

Fri Aug 28

afternoon
Squats 315-365-405-425x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x2 sets | db press 70 10x2 sets

Sat Aug 29

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x3 sets, 190 5x1 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 rest | db press 70 10x2 sets, 80 10x1 sets

 
Title: Re: Kingfush
Post by: CoolColJ on August 24, 2020, 12:15:25 am
How much did all that kit set you back?  :o
Title: Re: Kingfush
Post by: Kingfish on August 24, 2020, 10:26:39 am
How much did all that kit set you back?  :o

price with freight shipping
$300 adjustable bench
$870 colored bumper plates
$1860 cable station
$305 olympic bar
$240 squat stand
_____
~$3,540 shipped

not the top tier equipment manufacturer but repfitness  got very good reviews and is best for the price range. the squat stand from titan is well built. will post pics once all is set.



Title: Re: Kingfush
Post by: Kingfish on August 31, 2020, 01:25:19 am
Aug 30 - Sept 5, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 1 of 5

caloric excess week 3 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 30

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x1 sets, 80-90 5x1 sets

10 blue bumper plates to arrive tmrw. squat volumes are going to be very interesting.
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/118353874_760799128086847_1395184736050760742_n.jpg?_nc_cat=104&_nc_sid=b96e70&_nc_ohc=hbn9gcvt4SgAX8eCaVB&_nc_ht=scontent-sjc3-1.xx&oh=e41cf68e26b2d1d4520842222f24a6bc&oe=5F73DE21)

Mon Aug 31

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x1 sets

Tue Sept 1

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets, 190 5x1 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x2 sets | db press 70 10x2 sets

Tue Sept 1

home morning
Squats 315-365-405-425x1

* 5am morning first garage workout. felt very good but i was also tired from all the 455s from previous days. they feel like 475+ on the wrong floor.

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 40 5x1 sets
Chest Press smith flat bench press 225 5x4 sets, 275 2x2 sets | db press 70 10x2 sets

* squat coordination was very smooth in the afternoon as expected. was not very strong because of fatigue but i blasted thru 315-365-405 without rest. on a one a day squat schedule, it usually takes me 4-5 singles of 315 to get myself going.
* narrow grip tricep flat (very little incline, a 25lb plate on the head section of bench) is very strong. 275 with feet elevated and not to much tension on the lowerback.

* heres my self-assembled cable station in the bedroom. did the upright rows here. not as smooth yet compared to the gyms because its not broken in yet.
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/118588036_317895312752582_4818920954108536242_n.jpg?_nc_cat=103&_nc_sid=b96e70&_nc_ohc=4-sAUwXG1G0AX-noA7e&_nc_ht=scontent-sjc3-1.xx&oh=fa836baaa59be101ef47a8b0915b5c44&oe=5F7732EC)

Thur Sept 3

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets, 190 5x1 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x3 sets, 275x2 | db press 70-80 10x1 sets each

Fri Sept 4

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x2 sets

Sat Sept 5

afternoon
Squats 315-365-405
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70-80 10x2 sets
Title: Re: Kingfush
Post by: CoolColJ on August 31, 2020, 05:16:11 am
is your garage surface flat?
Title: Re: Kingfush
Post by: Kingfish on August 31, 2020, 10:10:16 am
is your garage surface flat?

yes thankfully. does not drain down last time i pressure washed it.  ;D
Title: Re: Kingfush
Post by: adarqui on August 31, 2020, 06:37:12 pm
last photo in the early august physique photos is looking pretty ridiculous.

that home gym is going to be solid.

:ibsquatting: :strong:
Title: Re: Kingfush
Post by: Kingfish on September 06, 2020, 10:53:30 pm
Sept 6-12, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 2 of 5

caloric excess week 4 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Sept 6

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 rest | db press 70 10x2 sets | bw dips 5x4 sets

* just finished a 4-night work week. catching up on sleep now. been only getting 4-6hrs of sleep in the last few days.

Mon Sept 7

morning
Squats 315-365-405

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 rest | one arm upright row 60 5x1 sets | standing cable face pull 140 10x4 sets
Chest Press smith flat bench press 225 rest | db press 70 10x4 sets | bw dips 10x1, 20x1 sets

Tue Sept 8

morning
Squats 315-365-405

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 rest | one arm upright row 60 5x1 sets | standing cable face pull 120-130 10x2 sets each
Chest Press smith flat bench press 225 rest | db press 70 10x1 sets | bw dips 20x1, 10x2 sets

* too much fatigue from the heavy chest pressing in the pass few weeks. had to cut back on those because my squats are not overshooting even with double day workouts. replace with bw dips with good volumes. heavy seated rowing also replaced with lighter face pulls using tricep rope. need to stop at 140-150 ish because i can't support a heavier weight.

Wed Sept 9

morning
Squats 315-365-405

* stronger this morning than yesterday.  could have gone 425 but prefer to get more recovery going.

afternoon
Squats 315-365-405-455x1, 405x2
Back standing cable face pull 120-130-140 10x2 sets each | standing cable row with tricep rope 120-130-140-150x10, 160-170-180-190x5, 180 5x2 sets
Shoulders db press 70 rest | bw dips 10x2 sets

* was able to plant myself better on the standing cable rows and got 190lb going to 5 reps. too much bracing on that weight and not something id do everyday. 180 is a good top set.
* squats feeling so much better already. stopped the backoff at 405x2 but felt explosive enough to get 4-5 paused reps. going ham on the cable rowing volumes. the rope attachment gets my a good squeeze at the top ROM. i pull the resistance to the back and out at the same time for max contraction of the back muscles.

Thur Sept 10

afternoon
Squats 315-365-405-435x1, 405x2
Back standing cable face pull 120-140 10x1 sets each, 150 5x2 sets, 160x5 | seated cable row 180 5x4 sets
Shoulders seated plate loaded machine press 25lb,25x2,25x3 5x1 sets each | bw dips 10x4 sets

Fri Sept 11

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x4 sets

Sat Sept 12

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x4 sets
Title: Re: Kingfush
Post by: Kingfish on September 13, 2020, 11:39:10 am
Sept 13-19, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 2 of 5

caloric excess week 5 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Sept 13

morning
Squats 315-365-405
Back bw chins 5x2 sets

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x2 sets | db press 70 10x2 sets

* lowered calories to close to 3K. 3.4K adds fat too fast. 

Mon Sept 14

morning
Squats 315-365-405
Back | Front bw chins 10x1 sets | bw dips 10x1 sets

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable row 180 10x2 sets, 190-200 5x1 sets
Shoulders bw dips 10x1 sets | db press 70 10x2 sets

Tue Sept 15

morning
Squats 315-365-405-425
Back | Front bw chins 10x1 sets | bw dips 10x1 sets

afternoon
Squats 315-365-405-455x1, 405x3
Back seated cable row 180 10x2 sets
Shoulders bw dips 10x1 sets | db press 70 10x2 sets

Wed Sept 16

morning
Squats 315-365-405-425
Back | Front bw chins 5x2 sets | bw dips 10x1 sets, close grip bench press 95-115 10x1 sets, 135 5x2 sets

Squats 315-365-405-435x1, 405x2
Back seated cable row 180 10x2 sets, 190 5x2 sets
Shoulders db press 70 10x2 sets, 80 5x2 sets

* been squatting consistently stronger after all the fatigue from the 225+ of benching wore off. the db press is doing a good job of thickening my front delts with adding fatigue to my back. the dips take care of the triceps. i have no heavy db at home so i had to go with the bench press for the shoulders. focusing on moving the bar down to my mid section with elbows to the side. need to use the lowest weight than can get the job done so i don't tense my back.
* 405x3 added some fatigue. coordination was good. legs not very strong. 

Thur Sept 17

afternoon at home
Squats 315-365-405-455x1, 405x2
Back bw chins neutral bw 10x2 sets
Shoulders close reverse grip bench press 135 5x2 sets

* yey. got 455 at my home gym. skipped the fight-club gym because i wanted to get more sleep for this 4-night work week. my appointment at that gym is 2-3:30pm which gets me only a 4hr + 1.5hr day time sleep. i take a nap after i get back home. i can only go 405-425-455 at home with the bumpers i have. 435 would be nice today but still got 455 without a lowerback punishing grind.
* reverse grip on the bench press for healthier shoulders and elbows. i feel strongest pulling with the palm up grip so why not push the same way.

Fri Sept 18

afternoon at home
Squats 315-365-405-455x1, 405x2
Back bw chins neutral bw 10x2 sets
Shoulders close reverse grip bench press 135 10x2 sets, 185 5x1 sets

* back to back 455 on the work side of the week. the warmup up to 405 felt easier and more explosive than yesterday but the 455 moved slower.
* my caloric excess plan has to stop. there is no way i'm getting into the mid 200 without being fatter. maintain 198-202 indefinitely and get 475 on very good days.
 
Sat Sept 19

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable rows 180 5x4 sets
Shoulders close reverse grip bench press 135 10x4 sets
Title: Re: Kingfush
Post by: Kingfish on September 20, 2020, 09:53:09 pm
Sept 20-26, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 4 of 5

Sun Sept 20

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable rows 180 5x4 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 135 10x4 sets, 185 5x1 sets

* strong start to the week. i do little isolation work for tricep and back on my bedroom cable station that i don't log. these are post workout dynamic stretching. light-moderate weight.

Mon Sept 21

morning garage
Squats 315-365-405-425x1
Shoulders close reverse grip bench press 135 10x4 sets, 155 5x1 sets

afternoon
Squats 315-365-405-435x1, 405 1x2 sets
Back seated cable rows 180 5x2 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 165 5x2 sets

Tue Sept 22

morning garage
Squats 315-365-405-425x1
Shoulders close reverse grip bench press 155 5x2 sets
Back bw chins 5x2 sets

* eased up on the bench press reps down to 5.

afternoon
Squats 315-365-405-435x1, 405 2x1 sets
Back seated cable rows 180 5x4 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 165-185 5x2 sets

* slowly getting strong again on squats. the 10 reppers of bench pressing fatigued my core. commercial gym opening again tmrw. i still might go to this one thats 5 mins away.

Wed Sept 23

morning
Squats 315-365-405-455x1
Shoulders close reverse grip bench press 155 5x2 sets
Back seated cable rows 160 5x4 sets

* don't know why i just lift better in the gym unless the weights there are 20lb lighter. i spend a little more effort getting the 425 at home yesterday morning, than i did doing the 455 today. i am stronger today just because of the deloads from 455 but the difference is still noticeable.

afternoon
Squats 315-365-405-455x1, 405x2
Shoulders reverse grip press seated machine 180-195-210-225 5x1 sets
Back bw chins 5x4 sets
Calves seated calf machine 2x45lb 5x1 sets, 3x45lb 5x4 sets

* bw 198lb and got routine 455x1 twice today. if i fatten up to 202 again, il probably be back to multi 475s daily. prefer the veiny ripped look at  198. 202 bw is a big difference on how thicker my abs fat is.

late afternoon
Squats 315-365-405-455x1, 405x2
Back bw chins 5x2 sets

* third times a charm. easiest lift for the day.

Thur Sept 24

afternoon
Squats 315-365-405-455x1, 425x2
Shoulders reverse grip press seated machine 210 5x2 sets | reverse grip bench press 165 5x2 sets
Back bw chins 5x4 sets, 10x1 sets
Calves seated calf machine 3x45lb,2x45lb+25lb 5x2 sets each

* this workout is with incomplete sleep and day after first work night. i was still explosive enough for a 425x2 backoff. its not the floor because i have the same or better wood floor at home. i doubt the weights are fake in the gym. the bars i'm using are both 28mm. another thing i noticed is the bar spin. the oly bar i got at home from repfitness is a bearing bar with good spin. the oly bar at the gym has an even faster spin. the spin is fast enough to be uncomfortable for bench press use because my wrist was all over the place. i will eventually order a fast spinning oly bar so i get consistent results.

Fri Sept 25

afternoon
Squats 315-365-405-455x1, 425x2
Shoulders reverse grip bench press 165 5x4 sets
Back bw chins 5x4
Calves seated calf machine 2x45lb+25lb 5x4 sets, 3x45lb 5x1 sets

* weaker than yesterday but still very good numbers for a middle of the work week squat. il be 475 in a few days after i get more sleep.

Sat Sept 26

afternoon
Squats 315-365-405-455x1, 425x2
Shoulders reverse grip bench press 165 5x4 sets
Back bw chins 5x4
Calves seated calf machine 2x45lb+25lb 5x4 sets
Title: Re: Kingfush
Post by: Kingfish on September 27, 2020, 10:07:16 am
Sept 27 - Oct 2,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #70 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 5 of 5

Sun Sept 27

morning
Squats 315-365-405-455x1
Shoulders reverse grip bench press 165 5x2 sets
Back bw chins 5x2
Calves seated calf machine 2x45lb+25lb 5x4 sets

noon
Squats 315-365-405-455x1, 425x1
Calves seated calf machine 2x45lb+25lb 5x4 sets

* don't have calf machine at home so this and the squat is the only thing i have to do at the gym. when i get my bushing oly bar delivered, il only go to gym if i feel like doint calf work, or i get my own seated calf machine when it gets on stock.

late afternoon
Squats 315-365-405-455x1, 405x1
Calves seated calf machine 2x45lb+25lb 5x4 sets

Mon Sept 28

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders reverse grip bench press 165 5x2 sets

* squats felt very good. did them without rest until the 455. will get 475 later.

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets

later afternoon
Squats 315-365-405-475#65
Calves seated calf machine 2x45lb+25lb 5x4 sets
Back bw chins 5x2 sets

* thought about a backoff double after the 475 but changed my mind. my coordination is on point with these 3x/day workouts. takes me less than 30mins to get thru the squat and calf routine but i never had to wait for any equipment since the re-opening. i'm doing triceps and chest work with some light one arm pulling at my home gym/cable station.

Tue Sept 29

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x1 sets

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x4 sets
Shoulders db press 70 10x1 sets

late afternoon
Squats 315-365-405-475#66
Calves seated calf machine 2x45lb+25lb 5x4 sets
Shoulders db press 70 10x2 sets
Backbw 5x3 sets, 10x1 sets

Wed Sept 30

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets, 10x1 sets
Shoulders db press 70 10x1 sets

* took the wed night off from work. was not able to get the saturday so this will do. i am less coordinated but stronger in the morning than the noon workout. strongest still in the late afternoons.

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#67
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x2 sets
Back bw chins 5x4 sets

* bw 198lb after a 200kcal preworkout mini meal of 1/2 cup rice and 1/2 serving of tilapia fillet. was 196lb empty. still very strong. i could be 495 strong if i try to get a little fatter but as it is right now, things are looking very good. my bearing bar is also shipped and should be delivered shortly. got it from fringesport this time. the americanbarbell order was cancelled because i found out that it was still using bushings.

Thur Oct 1

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets, 10x1 sets
Shoulders db press 70 10x1 sets

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#68
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x2 sets
Back bw chins 5x1 sets, 10x1 sets

* took a vid of the 475 at this PR 196lb. somebody blocked vid at the worst possible time. i was not 198lb because of the very warm weather here lately in SF. red plates here are 45lb and the blue is 35lb.

475 at 196lb
https://www.facebook.com/messenger_media?thread_id=759433802&attachment_id=744519506131477&message_id=mid.%24cAAAAAC1ECkp7GCSixl05t5-aw_gL

Fri Oct 2

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#69
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x2 sets, 80 5x2 sets
Back bw chins 5x4 sets

* slept 8am to 12 noon. first workout at 12:30 after my light preworkout meal. still got the 455. ate at 1:30pm and nap again from 2pm to 4:30pm. 2nd workout at 5:30pm after the little preworkout meal again (200kcal fish+1/2 rice). the 475 still felt like a routine lift that i can still do tmrw if i get the same sleep or better.  added more volume of shoulder work.

Sat Oct 3

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x1 sets
Shoulders db press 70 10x1 sets

late afternoon
Squats 315-365-405-475#70
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets
Back bw chins 5x4 sets
Title: Re: Kingfush
Post by: Mikey on October 04, 2020, 07:35:16 am
"* took a vid of the 475 at this PR 196lb. somebody blocked vid at the worst possible time. i was not 198lb because of the very warm weather here lately in SF. red plates here are 45lb and the blue is 35lb.

475 at 196lb
https://www.facebook.com/messenger_media?thread_id=759433802&attachment_id=744519506131477&message_id=mid.%24cAAAAAC1ECkp7GCSixl05t5-aw_gL"

The video isn't working for me

Edit- What's your approximate 40 yard time?
Title: Re: Kingfush
Post by: Kingfish on October 04, 2020, 10:56:31 am
^ not accurately taken but i was getting about mid 4s or lower depending on the guy pressing the stopwatch. lol
peak sprints measured when i was also consistently doing 39-40" SVJs years ago.

Oct 4-10,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #76 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 1 of 4

Sun Oct 4

morning
Squats 315-365-405-455x1
Shoulders db press 70 10x1 sets
Calves seated calf machine 2x45lb+25lb 10x1 sets

noon
Squats 315-365-405-475#71
Shoulders db press 70 10x1 sets
Calves seated calf machine 2x45lb+25lb 10x2 sets

* i worked this saturday night but found a way to use my lunch break to take a good nap. lifted 5am. slept 8am-12noon and lifted after my little preworkout snack. 475 worked.

late afternoon
Squats 315-365-405-455x1
Shoulders db press 70-75 10x1 sets each
Calves seated calf machine 2x45lb+25lb 10x2 sets
Tricep standing cable tricep extension stack#6-6-7-8 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each

* il log the little movements i've been doing on the cable station.

Mon Oct 5

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10-11-12-12 10x1 sets each

noon
Squats 315-365-405-475#72
Shoulders db press 75 10x1 sets
Calves seated calf machine 2x45lb+25lb, 2x45lb+35lb 10x1 sets each
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10 10x4 sets
Chins bw chins 5x2 sets

Tue Oct 6

morning
Squats 315-365-405-455x1
Shoulders db press 75 10x1 sets
Tricep standing cable tricep extension stack#6-6-7-8 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 90-90-100 10x1 sets each
Rows one arm cable rows stack #10-10-10-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets

* long head of the tricep getting very good gains for the past few days. using the tricep rope and doing tricep overhead extensions feel very good. it's an isolation movement but i don't care. i do them after the db press.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 90-90-100-100 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x2 sets
Back bw chins 5x2 sets

* the high volumes of little things got me fatigued. 455 only and it was not even that easy. routine but not easy. will take it easy tmrw morning and get another 475 in the afternoon. i continued with the high volumes because il get a good sleep later anyway.

Wed Oct 7

morning
Squats 315-365-405-455x1
Shoulders db press 75 10x1 sets
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10-10-12-12 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5 10x1 sets each
Rows one arm cable rows stack #10 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

late afternoon
Squats 315-365-405-475#73
Tricep standing cable tricep extension 90-100 10x1 sets each
Shoulders db press 75 10x1 sets
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x2 sets
Back bw chins 10x1 sets

* 475 was very explosive. i'm so close to 495 if i deload.  the db press im doing for shoulders is with a reverse grip.

Thur Oct 8

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5 10x1 sets
Rows one arm cable rows stack #10 10x1 sets
Calves seated calf machine 2x45lb+25lb, 10x1 sets

* slept 8am-12:30pm after work. preworkout meal. lifted 1-1:30pm. sleep again 2:30-4:30pm

late afternoon
Squats 315-365-405-475#74
Tricep standing cable tricep extension stack#6-6-8-8 10x1 sets
Rows one arm cable rows stack #10 5x4 sets
Abs decline bench cable situp stack #4 5x2 sets

* only did the squats at gym. family duties. did the cable work while baby sitting.

Fri Oct 9

noon
Squats 315-365-405-455x1

* 3.5-4hr nap after a lot of standing at work. not feeling very awake so decided to just stay home and lift at garage. this will be interesting because i already have my bearing oly bar from fringesport. everything worked as planned. my squat setup at home is on point now. id get 475 here later after a good sleep. i have my first 455 rep at garage gym on vid. will yt upload soon.

late afternoon
Squats 315-365-405-475#75
Tricep standing cable tricep extension stack 80-100lb 10x1 sets
Rows one arm cable rows stack #10-12 10x1 sets
Calves seated calf machine 2x45lb+25lb-2x45lb+35lb  10x1 sets

* 475 was very heavy. i need better sleep than this 4+2hr daytime long naps. will stop logging the 475 after i get to the 100th single. 25 reps to go. will get that before end of 2020.

first 455x1 at my home gym.
http://www.youtube.com/watch?v=ykidisLlNGQ

Sat Oct 10

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack 80-100lb 10x1 sets each
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+35lb  10x1 sets

late afternoon
Squats 315-365-405-475#76
Tricep standing cable tricep extension stack 80-100lb 10x1 sets each
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+35lb  10x2 sets
Back bw chins 5x2 sets


Title: Re: Kingfush
Post by: Kingfish on October 11, 2020, 09:53:20 am
Oct 11-16,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #80 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 2 of 4

Sun Oct 11

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 80lb 10x4 set
Rows one arm cable rows 25-40-40-50 10x1 sets each

* squats gets a bit harder whenever i use multi 10 reps on the other little exercises. i did it again. will take it easy on the noon routine

noon
Squats 315-365-405-425x1
Tricep standing cable tricep extension 80lb 10x1 set

* will keep the mid workout at 425 so i can overshoot better in the afternoon. getting very consistent on the tricep isolation work. standing double hand using a the ropes feel very good.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 80lb 10x2 set
Rows one arm cable rows 50 5x4 sets each
Calves 3x45lb 10x1 sets

* not recovered enough.

Mon Oct 12

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60-80-80 10x1 set
Rows one arm cable rows 30-35 10x1 sets each
Shouders seated chest press 120-135 10x1 set

noon
Squats 315-365-405-425x1
Shouders reverse grip bench press 135 5x2 sets

late afternoon
Squats 315-365-405-475#77
Tricep bw dips 5x2 sets
Rows one arm cable rows 40 10x2 sets
Shouders seated chest press 120-135 5x2 set | reverse grip bench press 135 5x2 sets

Tue Oct 13

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-35 5x2 sets each
Shouders seated chest press 120 5x2 set

noon
Squats 315-365-405-475#78
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-40 5x2 sets each
Shouders seated chest press 120 10x2 set
Back bw chins 5x2 sets
Shouders seated chest press 120 10x2 set
Shouders db press reverse grip 75 10x1 sets
Calves seated calf raises 3x45b 10x2 sets

* very strong already at noon. got a smooth 475. the deload on the other lifts worked. had to stop myself from doing more sets even though the movements are still feeling good. did more variety of exercises instead.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-40 5x2 sets each
Tricep bw dips 5x2 sets
Back bw chins 5x2 sets

Wed Oct 14

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x4 set
Rows one arm cable rows 35 5x4 sets each
Calves seated calf raises 3x45b 10x1 sets

noon
Squats 315-365-405-475#79
Tricep standing cable tricep extension 60 10x3 set, 20x1 set
Rows one arm cable rows 35 10x4 sets each
Calves seated calf raises 3x45b 10x1 sets

* still strong already. the less intensity on the other things is working. bw a little bit up to 200-202. i still get down to 198-200 empty in the morning before my first preworkout 200kcal mini meal.
* will lift again at 5-530pm but will do this at home. the peak hours at the gym creates a long wait line outside because of the 10% limited capacity. 50 people only so people are asked to wait until someone comes out. did both 475 noon lifts at the gym.

late afternoon home
Squats 315-365-405-455x1
Front bw dips 10x2 sets
Back bw chins 5x2 sets

Thur Oct 15

noon home garage
Squats 315-365-405-455x1

* not so bad after a long first day of 13hr night work. got 4hr nap and lifted at home after the mini meal (200 kcal). main meal (600 kcal) afterwards. i eat this same combo 4x per day. totals to 3-3.2K depending on how many extra 110kcal protein shakes i drink.

late afternoon gym
Squats 315-365-405-475#80
Front standing tricep extension 60 10x2 sets, 20x1 sets | reverse grip db press 75 10x1 sets | seated chest press machine 120 10x2 sets
Back one arm rows 35 5x2 sets, 20x1 sets | one arm row high pull 40 5x2 sets, 20x1 sets
Calves seated calf raise 3x45lb 10x1 sets

* slept 8-12, then 2-4pm. 2nd workout at 5pm. was very strong. 475 was quick. very close again to 495.

Fri Oct 16

noon home garage
Squats 315-365-405-455x1

late afternoon home garage
Squats 315-365-405-455x1
Shoulders reverse grip bench press 135 10x2 sets
Rows one arm rows 80 10x2 sets
Tricep standing cable tricep extensions 60 10x2 sets, 20x1 sets

* not very strong. need more sleep.

Sat Oct 17

noon home garage
Squats 315-365-405-455x1

* could have continued with my 475 top sets but i went back to doing 10 reps on the little things. not the smartest thing to do but it felt very good at that time. using light-med weight makes the reps feel smoother and smoother the more reps you do. will strictly follow my plan from now.

late afternoon at gym
Squats 315-365-405-455x1
Rows one arm rows 40-50 5x1 sets each
Tricep standing cable tricep extensions 80 5x2 sets
Calves seated calf raise 3x45lb 5x2 sets
Title: Re: Kingfush
Post by: Kingfish on October 18, 2020, 10:02:48 am
Oct 18-24,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#27
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 3 of 4

Sun Oct 18

morning
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 20-30 5x2 sets | seated chest press machine 105-120 5x2 sets | one arm cable raise 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

* doing some light conditioning work at the cable station doing a variety of push/pull. don't really care about the weight as long as i feel some resistance to guide the ROM.

noon at gym
Squats 315-365-405-475#81
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets | seated chest press machine 105-120-135-150 5x1 sets | one arm cable raise 30 5x4 sets

late afternoon at gym
Squats 315-365-405-455x1
Rows one arm rows mid 80 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

Mon Oct 19

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35 5x4 sets | lateral raise 30 5x4 sets | face pull 20 5x4 sets
Tricep one arm standing cable tricep extensions 10-15 5x2 sets | seated chest press machine 120-135 5x2 sets

* will only have 1 workout left for today because of a 3-11pm overtime at work. feeling good so far.

noon at gym
Squats 315-365-405-475#82
Rows one arm rows mid 40-40-50-50 5x1 sets | high row 50-60 5x1 sets | face pull 25 5x4 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-135 5x2 sets
Calves seated calf raises 3x45b 5x1 sets

Tue Oct 20

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-40-42.5-45 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets

* very strong tuesday morning. will get 475 later. might think of a deload on wed morning up to 405-425 only and try 495 on the afternoon if all goes as planned.

noon
Squats 315-365-405-495#26
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | lateral raise 25-27.5-27.5-30 5x1 sets | face pull 40-40-40-40 5x1 sets | pulldown 50-50-50-60 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets
Calves seated calf raise 3x45lb 5x1 sets

* was at gym and dared a lifting buddy to do another double on 315 after i saw him doing a good grind on his last double. he agreed only if i attempt 495 when he gets the set. peer pressure. lol. my 405 was more explosive than usual so i did not hesitate on the dare. i was a lot more tense than i had to. the rep was very fast. the preworkout 200kcal mini meals i've been doing for the pass few days added good mass to my bw. i'm back to 204lb again and still leanish. it was a good day.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-42.5-47-47 5x1 sets | lateral raise 30-30-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets-rest | pulldown 50-50-50-60 5x1 sets-rest
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets-rest
Calves seated calf raise 3x45lb 5x1 sets-rest

Wed Oct 21

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-37.5-37.5 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets

* felt just as strong as yesterday morning.

noon
Squats 315-365-405-495#27
Rows one arm rows mid 37.5-40-40-40 5x1 sets | upright rows 25-27.5-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets | pulldown 50-50-60-60 5x1 sets
Tricep one arm standing cable tricep extensions 15-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets
Calves seated calf raise 2x45lb-3x45lb-3x45lb 5x1 sets

* 495 not as quick as yesterday. still not a back breaker.

495@204bw
http://www.youtube.com/watch?v=91cudJdLn98

late afternoon at home
Shoulders reverse grip incline bench 135-135-155-155 5x1 sets, 175-185 3x1 sets, 205-225 2x1 sets
Tricep standing cable tricep extension 10-10-15-15 5x1 sets

Thur Oct 22

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* had a good 2hr lunch break nap and was able to do a quick morning workout. felt strong. back not fatigued with all the heavy bench press but its too early to say.

noon
Squats 315-365-405-475#83
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* 475 felt like a routine 455 top set. could have done a challenging 495 but don't want to burn out on the work half of the week

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

Fri Oct 23

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

noon
Squats 315-365-405-475#84
Rows one arm rows mid 35-45 5x1 sets | upright rows 25-35 5x1 sets | face pull 30-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* doing the light-medium exercises without counting the total sets anymore. i jump from one hand to the other hand, then to the next movement without stopping. not rushing but no breaks aside from little water sips and reconfiguring the cable station. i rotated with 4 movements today and did them for almost  40 mins. did not even sweat. all paused reps with full ROM.

late afternoon at home
Inclined Bench Press close grip 135-155-175-185-185, 135-135 5x1 sets
Rows one arm rows 35-47.5 5x1 sets | upright rows 25-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets

Sat Oct 24

morning
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40 5x1 sets | upright rows 37.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-15 5x1 sets

noon
Squats 315-365-405-475#85
Rows one arm rows mid 37.5-42.5 5x1 sets | upright rows 37.5-42.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-20 5x1 sets

late afternoon at home
Incline close grip bench 135-135-185-185 5x1sets
Rows one arm rows mid 40-40-40-40 5x1 sets | upright rows 40-40-40-40- 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets, one arm tricep pulldown 15-15-15-15 5x1 sets
Title: Re: Kingfush
Post by: Kingfish on October 25, 2020, 09:42:33 am
Oct 25-31, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#34
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 4 of 4

Sun Oct 25

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 40-40-40-40- 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 5x1 sets

noon
Squats 315-365-405-495#28
Rows one arm rows mid 60 5x1 sets | upright rows  47.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets

* only logging the max weight on the cable routine. i go thru at least 4 rounds of 4-5 combo of push/pull. could go up to 6-8 max if i still feel good. squat with 495 felt very good. very strong at this low 200lb bw.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x1 sets | upright rows  52.5 5x1 sets
Tricep one arm standing cable tricep extensions 40 5x1 sets, one arm tricep pulldown 20 5x1 sets
Inclined bench press 135-135-155-155-175-175 5x1 sets
 
Mon Oct 26

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 40 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

noon at home
Squats 315-365-405-455x1
Inclined bench press 135-135-155 5x1 sets

* felt very strong again this morning and should be at least a 475 this noon but had to lift at home due to baby watch. my plates at home feel heavier. i do not know anything else to upgrade to have the same commercial gym setup. well, when it make it to 475-495 at my garage, il probably be doing 30lb more at the gym. took it easy and will lift at gym later. the 455 felt as heavy as yesterdays 495 at gym.

late afternoon
Squats 315-365-405-495#29
Rows one arm rows mid 60 5x1 sets | upright rows  47.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets
Inclined bench press 135-135-155-155-175-175 5x1 sets

* did the 5pm workout at the gym and it was another 495 top set. got plenty of sleep from the noon workout. i had nothing else to do but take a nap watching baby. i have 15 singles to go for the 475 before i stop counting it. the 495s are not helping with my goal. lol.

Tue Oct 27

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets
Inclined bench press 135-135-155-155 5x1 sets

* squats felt harder than the usual morning. the 495 in the late afternoon yesterday threw my fatigue schedule off. i will have time again for gym at noon. will see if i come back a lot stronger.

noon
Squats 315-365-405-495#30
Rows one arm rows mid 60 5x1 sets | upright rows  47.5 5x1 sets | face pull 5x1 sets
Tricep one arm standing cable tricep extensions rest 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets

* 495 felt routine again. skipped the overhead tricep extensions because my left elbow is starting to fell tired. no sign of that fatigue on the pulldown so continued with that tricep exercise.

afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x1 sets | upright rows  47.5 5x1 sets | face pull 5x1 sets
Tricep one arm standing cable tricep extensions rest 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets
Inclined bench press 135-155-175x5, 185x2, 225-245x1, 225x1, 185-185x5

* did the squat routine without any breaks including the 405-455 transition. tuesday is most guys leg day so i don't want to hold the rack too long on rush hr.

Wed Oct 28

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

noon
Squats 315-365-405-495#31
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x1 sets | upright rows 42.5 5x1 sets | one arm face pull 60 5x1 sets
Tricep one arm standing cable tricep extensions 20 rets 5x1 sets | one arm tricep pulldown 20 5x1 sets

Thur Oct 29

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets | one arm face pull 60 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets
 
* been days now since my last calf raise. my workouts have been very quickly using only a squat rack and the cable station. calf raise will add another 10-15min to my 30min routine.

noon
Squats 315-365-405-495#32
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets
Calves seated calf raises 2x45, 2x45+25 5x2 sets each

late afternoonn
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets | one arm face pull 80 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets rest | one arm tricep pulldown 30 5x1 sets rest

Fri Oct 30

noon
Squats 315-365-405-455x1
Rows one arm rows mid 50 5x1 sets | upright rows 40 5x1 sets | one arm face pull 50 5x1 sets
Tricep one arm standing cable tricep extensions 17.5 rest 5x1 sets | one arm tricep pulldown 17.5 5x1 sets

* no morning workout today. got tired at work and did not get a post lunch nap. if i get a good 60-75min nap during my lunch break at work, i feel not very tired in the morning and can squeeze in a quick 30min workout.

late afternoon
Squats 315-365-405-495#33
Rows one arm rows mid 47.5 5x1 sets | upright rows 40 5x1 sets
Tricep one arm standing cable tricep extensions rest 5x1 sets | one arm tricep pulldown 17.5 5x1 sets

Sat Oct 31

morning
Squats 315-365-405-455x1
Inclined close grip bench press 135-155-175-175 5x1 sets

noon
Squats 315-365-405-495#34
Rows one arm rows 40-50-60-60 5x1 sets | upright rows 30-35-40-50 5x1 sets
Tricep one arm standing cable tricep extensions 15-20 5x1 sets | one arm tricep pulldown 15-20 5x1 sets

* 7th straight day of 495 top set. yey. this is my 4-night work schedule.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows 40-50-60-60 5x1 sets | upright rows 30-35-40-50 5x1 sets
Tricep one arm standing cable tricep extensions 15-20 5x1 sets | one arm tricep pulldown 15-20 5x1 set

Title: Re: Kingfush
Post by: Kingfish on November 01, 2020, 10:08:31 am
Nov 1-7, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#40| 505#1
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 1 of 4

Sun Nov 1

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30-40 5x1 sets
Tricep standing cable tricep extensions 40-50-60 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

noon
Squats 315-365-405-495#35
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 15-20 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30 5x1 sets
Tricep standing cable tricep extensions rest 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

Mon Nov 2

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-120-120-120 5x1 sets

noon
Squats 315-365-405-495#36
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Tue Nov 3

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-180 5x1 sets

noon
Squats 315-365-405-505#1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
 
* was only planning my usual 495 on a good day top set but the gym ran out of blue plates. i do not have a lot of time because of baby duties so i had to do with whats left. 3 blue, 2 yellow and a green. better than 5 blues and a steel 2.5lb. felt just as heavy as a 495 on a bad day. there is only 1pc of blue plate on vid because the other was stolen. not an even number left.

505lb at 204bw.
http://www.youtube.com/watch?v=x67WUUXTt-I

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets

Wed Nov 4

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#37
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets |upright rows 25-55 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets, 240-255 3x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 3x45lb 5x1 sets

Thur Nov 5

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#38
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets

* removed the tricep isolations from my routine. the seated chest press machine using a neutral narrow grip does a better job. i just log the weights but the sets i do is done for time. i do a chest press / row combo non stop for 15-60mins or more if im feeling stronger.  the first 15mins of workout is for the squat.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Fri Nov 6

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 rest 5x1 sets | upright rows 25-30-40-50 5x1 sets
Shoulders seated chest press machine 150-190 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

noon
Squats 315-365-405-495#39
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50-60 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid pull 40-90 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 rest sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

Sat Nov 7

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

noon
Squats 315-365-405-495#40
Rows one arm rows mid pull 50-60 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 150-285 5x1 sets

late afternoon at home
Squats 315-365-405
Shoulders inclined bench press 185 5x1 sets



 
Title: Re: Kingfush
Post by: vag on November 02, 2020, 06:50:43 am
Kill that 500lbs milestone already now that 495 feels routine. Just for logging something > 500  ;D
Title: Re: Kingfush
Post by: Kingfish on November 02, 2020, 10:08:27 am
Kill that 500lbs milestone already now that 495 feels routine. Just for logging something > 500  ;D

500 looks ugly :trollface:
Title: Re: Kingfush
Post by: Kingfish on November 08, 2020, 10:37:56 am
Nov 8-14, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#54 | 505#1
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 2 of 4

Sun Nov 8

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* totally removed the tricep isolation movements from routine because i can't recover from them. move volumes of the seated chest press using a neutral close grip for more front delts and triceps. vertical pulling every now and then because these also are hard on recovery. i have to keep my lowerback fresh. exercise selection revolves around that.

noon
Squats 315-365-405-455x1
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* screwed myself with the multi sets of bench press last night. my core felt wobly. need more rest. will try again later.

late afternoon
Squats 315-365-405-495#42
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-270 5x1 sets

* got worried a little bit with fatigue. i was still able to recover and the 495 this afternoon felt routine. not 510 strong but not so bad. the seated chest press has to be my go to shoulder/tricep builder and i need to stick to that routine. i miss doing vertical pulling but those get my core fatigued fast too.

Mon Nov 9

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets

* not as strong. the late afternoon 495 has residual fatigue and add that to the first workout of the day after a long night sleep. mid day heavy and a late afternoon maintenance is ideal. this is also a very cold 39F bay area morning. it will get better later.

noon
Squats 315-365-405-495#43
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

Tue Nov 10

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets

noon
Squats 315-365-405-495#44
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets
Shoulders seated chest press machine 150-285 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25,35,45,55,65 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60-70 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

Wed Nov 11

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

noon
Squats 315-365-405-495#45
Rows one arm rows mid 50-60-70 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

* took it easy on the intensity of the shoulder work. the 495s are getting heavier and heavier the more i progress on the chest pressing. i've used the full stack of 285x5 days ago. the 195-210 mark is a good maintenance routine. need to freshen up because the work side of the week is coming again. took saturday off. have 4 more days and it will be a 3-week daily 495s (start sun 10/25).

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60-70-80 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

* already felt stronger than usual this afternoon. the chest press intensity fatigues me fast when i go overboard.

Thur Nov 12

morning
Squats 315-365-405-495#46
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* did not even have sleep between this morning workout and yesterday afternoons workout. felt very strong because of a heavy lunch at work. had vegan jambalaya and it was delicious. i always eat the same rice, egg and tilapia fillet. the vegan meal was a good refresher. the lowered intensity of the chest pressing probably did good things too.

noon
Squats 315-365-405-495#47
Rows one arm rows mid 40-50-60-55 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* yey. 3hr nap after a long night work and still felt very good with the 495. will take another 3-4 hr afternoon rest for another work night. the lunch time midnight nap during breaks at work is working well for me too.

late afternoon
Squats 315-365-405-495#48
Rows one arm rows mid 40-50-60-55 5x1 sets | upright rows 30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* another 2.5hr sleep in the afternoon got another routine 495. felt like this is a good top set now. checked my BW and damn, the vegan jambalaya bloated me up to almost 210lb. thats from an empty morning weight of 204lb. no wonder i'm so strong today.

Fri Nov 13

morning
Squats 315-365-405-495#49
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | one arm 60 5x1 sets

* not a fluke. i'm still strong this morning. had a good post lunch nap during my work lunch break and it made a big difference. trying to add in a one arm front delts/tricep routine using the same seated chest press machine. using much less weight while getting the same stimulus is very good for fatigue management.

noon
Squats 315-365-405-495#50
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets
Shoulders one arm seated chest press machine 60-120 5x1 sets

late afternoon
Squats 315-365-405-495#51
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40-45 5x1 sets | one arm lat pulldown on machine 5x1 sets
Shoulders one arm seated chest press machine 60-105 5x1 sets

Sat Nov 14

morning
Squats 315-365-405-495#52
Rows one arm rows mid 45-50-55 rest 5x1 sets | upright rows 30-35-40-45 rest 5x1 sets | one arm lat pulldown on machine 5x1 sets
Shoulders one arm seated chest press machine 5x1 sets

noon
Squats 315-365-405-495#53
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45 5x1 sets | one arm lat pulldown 60-70-80 5x1 sets
Shoulders seated chest press machine 165-180-195 5x1 sets

* added the one arm vertical pulling but will not go too heavy so i dont tire my lowerback. 495 felt routine already.

late afternoon
Squats 315-365-405-495#54
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets | one arm lat pulldown 50-60-70 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets
Title: Re: Kingfush
Post by: LBSS on November 09, 2020, 08:04:28 pm
you need to update your signature
Title: Re: Kingfush
Post by: Kingfish on November 09, 2020, 08:25:56 pm
you need to update your signature

 :headbang:
Title: Re: Kingfush
Post by: Kingfish on November 15, 2020, 09:59:16 am
Nov 15-21, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#73 | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 3 of 4

Sun Nov 15

morning
Squats 315-365-405-495#55
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#56
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 210-225-240 5x1 sets

* i'm putting more detail on the seated chest press. the weights are ramping to a top set for 5s, then down to somewhat mid-heavy weight going back up again. the other one hand pulling are only listing the weights and 5s per set. i do so many sets jumping back to a pushing then pulling. every weight change in the chest press means i did another set of a one arm rowing.
* the seated chest press machine tops out at 285lb but i rarely use it because the final weight usually sticks to the base and is very hard to get it going.

late afternoon
Squats 315-365-405-495#57
Rows one arm rows mid 45-50-55-60-65-70-75, 75-75 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets rest
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 225-240 5x1 sets

Mon Nov 16

morning
Squats 315-365-405-495#58
Rows one arm rows mid 40-45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210, 180-180 5x1 sets

* volumes of chest pressing last night fatigued me. 495 was heavier than usual. kept it light today with 180 backoffs on the chest pressing for better workout later.

noon
Squats 315-365-405-495#59
Rows one arm rows mid 40-45-50-55-60-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255, 225-240 5x1 sets

late afternoon
Squats 315-365-405-505#2
Rows one arm rows mid 50-60-70, 70-70-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets

* ran out of blues again and had to go 505 again. prefer to keep it at 495 but the 505 was not bad at all. looks like i could have done another 15-20lb more but not risking it anymore.

505#2
http://www.youtube.com/watch?v=uR9A5v0HW3Q

Tue Nov 17

morning
Squats 315-365-405-495#60
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | one arm lat pulldown 40-50-60-70-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#61
Rows one arm rows mid 50-60-70-70-75-75-75-75 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 2x45+35, 3x45 5x1 sets

* the single arm vertical pulling is tiring my left elbow. decided to use the hoist machine again. form is very good on this. problem happens when intensity goes up. i tire my back. no clear resistance to show because a portion of your bw is part of the load. its the lat pulldown where the whole setup moves.

late afternoon
Squats 315-365-405-495#62
Rows rows mid on hoist machine 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12-13 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 3x45 5x1 sets

* gym was very busy this afternoon. the cable stations are all taken. had to do my horizontal pulling on the hoist machine. got up to the 2nd to last stack. movement/ROM feels good but resistance is lacking. gone to max stack on the chest press.

Wed Nov 18

morning
Squats 315-365-405-495#63
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225 5x1 sets
Calves seated calf raise 2x45+25 5x2 sets

noon
Squats 315-365-405-495#64
Rows one arm rows mid rest 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12 5x1 sets | seated hoist row stack# 5-18 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets

late afternoon
Squats 315-365-405-495#65
Rows one arm rows mid rest 5x1 sets | upright rows 35-40 5x1 sets | seated hoist lat pulldown stack #8-9-10-11-12, 11-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

* our county covid cases are going nuts again and gym closures are possible again. gym also strictly implemented the 10% capacity limit and now the line outside during peak hours are very long.  might do without the late afternoon workout if i don't make it to the gym by 5pm.

Thur Nov 19

morning
Squats 315-365-405-495#66
Rows upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#67
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

late afternoon
Squats 315-365-405-495#68
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

Fri Nov 20

morning
Squats 315-365-405-495#69
Rows upright rows 35-40-40 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-10-10 5x1 sets | seated hoist row stack# 265-285-285 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240 5x1 sets

late noon
Squats 315-365-405-495#70
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown stack#10-11-10-10 5x1 sets | seated hoist row stack# 285-325-285 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255 5x1 sets
Calves seated calf raise 2x45+25, 5x4 sets rest

late afternoon at home
Squats 315-365-405
Rows one arm mid rows 20-30-40 5x1 sets
 
* did the noon workout late at 1:30pm because of strictly enforced gym capacity. takes almost 20-30mins at peak hours just to get in. slept till 5:30 and just lifted at my garage. kept it to 405.

Sat Nov 21

morning
Squats 315-365-405-495#71
Rows upright rows 35 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-11-11 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240-255 5x1 sets

noon
Squats 315-365-405-495#72
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165-115 5x1 sets 115 10x1 sets | seated hoist chest press #10-11-12-13-14 5x1 sets
Shoulders seated chest press machine 225-240-240-255-270-285 5x1 sets

late afternoon
Squats 315-365-405-495#73
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165 5x1 sets |
Shoulders seated hoist chest press #10-14 5x1 sets
 
Title: Re: Kingfush
Post by: LBSS on November 17, 2020, 11:58:08 am
the california state raw, drug-tested squat record for 198-pounders aged 35-39 (can't remember whether you're that old yet but in my mind you and i are the same age, so close) is 534.6. for all ages it's 600.8. i'm just saying.
Title: Re: Kingfush
Post by: Kingfish on November 17, 2020, 02:17:25 pm
the california state raw, drug-tested squat record for 198-pounders aged 35-39 (can't remember whether you're that old yet but in my mind you and i are the same age, so close) is 534.6. for all ages it's 600.8. i'm just saying.

good numbers to aim for. il see if its doable after i know how a 525 feels like. i realize the 505 might feel smooth to me but i see a little correction already on the way up. thats very close to max for me.
Title: Re: Kingfush
Post by: LBSS on November 17, 2020, 06:09:27 pm
yeah but you pause. i think, if you decided to lose 6 pounds, take a few days off, and try a competition squat rather than a full pause, you could break the 35-39 record very easily.
Title: Re: Kingfush
Post by: Kingfish on November 22, 2020, 09:43:44 am
Nov 22-28, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#91 | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 4 of 4

Sun Nov 22

morning
Squats 315-365-405-495#74
Rows upright rows 35 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated hoist chest press #10-14 5x1 sets | seated hoist dip #7-8 5x1 sets

noon
Squats 315-365-405-495#75
Rows upright rows 20-35 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-190 5x1 sets | seated hoist row #245-285 5x1 sets |
Shoulders seated hoist chest press #10-14-16 5x1 sets | seated hoist dip #10 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon
Squats 315-365-405-495#76
Rows upright rows 20-35 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 160-205 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 165-255 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* the 495 have been feeling heavier and heavier lately because of fatigue from the horizontal rowing.

Mon Nov 23

morning 
Squats 315-365-405-495#77
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-145 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 165-240 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon 
Squats 315-365-405-495#78
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-155 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 225-285 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

late afternoon 
Squats 315-365-405-495#79
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-160 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 225-270 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* my 495 count is going up very fast. will stop counting at #100. if everything goes well, thats in 1.5 weeks. i will not get 3x workout consistently because of gym capacity limits. peak hours and work start time are overlapping.

Tue Nov 24

morning 
Squats 315-365-405-495#80
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-155 5x1 sets | one arm cable rows 55-65 5x1 sets rest
Shoulders seated chest press machine 165-240 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon 
Squats 315-365-405-495#81
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-160 5x1 sets | one arm cable rows 55-65 5x1 sets rest
Shoulders seated chest press machine 165-270 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

late afternoon 
Squats 315-365-405-495#82
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-190 5x1 sets | one arm cable rows 55-65 5x1 sets rest
Shoulders seated chest press machine 165-270 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

Wed Nov 25

morning 
Squats 315-365-405-495#83
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-130 5x1 sets | one arm cable rows 45-55 5x1 sets
Shoulders seated chest press machine 165-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* lowered intensity on the chest press. i'm getting mentally fatigued. sleep getting stressed by weird dreams.

noon 
Squats 315-365-405-495#84
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-180 5x1 sets | one arm cable rows 45-55 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon 
Squats 315-365-405-495#85
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-175 5x1 sets | one arm cable rows 45 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

* did my noon and afternoon workouts on squats for the first time without stopping after the 405. just added the two 45s and took a sip of water. done. 4 singles in less than 5 mins.  my 495 count will beat the 475s tmrw. will only get 2 tmrw because of gym closure for thanksgiving. i will use a lot more effort to squat anything 455+ at home, so il just keep it light.

Thur Nov 26

morning 
Squats 315-365-405-495#86
Rows upright rows 25-30-35-40 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-175 5x1 sets | one arm cable rows 55 5x1 sets
Shoulders seated chest press machine 165-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* tried the no rest squat routine on a morning and it did not work. the 495 got heavy. not back breaking heavy but it made my morning routine more interesting.

noon 
Squats 315-365-405-495#87
Rows upright rows 30 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-175 5x1 sets | one arm cable rows 50 5x1 sets
Shoulders seated chest press machine 165-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 2x45lb+35, 3x45lb  5x1 sets

late afternoon at home 
Squats 315-365-405
Rows one arm cable rows 40-50-60 5x1 sets

* i think buying the top quality plywood for my platform backfired. i feel little give from the floor. that is probably why it just feels a lot heavier to lift at home.  if i can do it again, i would use a softwood plywood so it has more recoil.

Fri Nov 27

morning 
Squats 315-365-405-495#88
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 100-160 5x1 sets | delt row 85 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | seated machine overhead press 70 5x1 sets | seated machine dips #8 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

* the 1/day reservation is back on the 24hr fitness gym. will use the workouts in the morning at this gym because it opens early at 5am. the other gym will take care of the other 2 workouts. added machine overhead pressing again for more front delt/tricep action but will not go too heavy and eventually fatigue my back again.

noon 
Squats 315-365-405-495#89
Rows upright rows 30 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 100-175 5x1 sets | delt row 85 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | seated machine overhead press 70-95 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

late afternoon 
Squats 315-365-405-495#90
Rows upright rows 30 5x1 sets rest | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 100-205 5x1 sets
Shoulders seated chest press machine stack#8-12 5x1 sets | seated machine overhead press 70-125 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets

Sat Nov 28

morning 
Squats 315-365-405-495#91
Rows upright rows 25-30 5x1 sets rest | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness back row 130-160 5x1 sets | one arm rows 40-50-55-60 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-110 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest

noon 
Squats 315-365-405-495#92
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness back row 130-205 5x1 sets | one arm rows 50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-110 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45lb, 1x45+25lb 5x1 sets

late afternoon 
Squats 315-365-405-495#93
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets | one arm rows 60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45+25lb 5x1 sets

* tmrw might be the last day of indoor gyms again due to rising covid cases here in my county. our alert level was increased to the highest tier and now most indoor establishment will be closed. il get my 495 up another 3 tmrw but that 96-100 at home will be very challenging.

Title: Re: Kingfush
Post by: Kingfish on November 29, 2020, 11:50:18 am
Nov 29 - Dec 5, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Dec Week 1 of 5

Sun Nov 29

morning
Squats 315-365-405-495#94
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 30-50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45+25lb 5x1 sets rest

* 24hr fitness gym, the 5am gym already closed due to the virus. had to wait til 7am for my other gym to open. they are still good this sunday. monday most likely is closing for all. was not as strong on the 495 because it threw my routine off. i was already hungry at 7am.

noon
Squats 315-365-405-495#95
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

* back up gym does not close until tuesday. i have another day tmrw. they plan on converting an area to an outdoor gym. don't think they can move the platforms outside.

late afternoon
Squats 315-365-405-495#96
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

Mon Nov 30

morning
Squats 315-365-405-495#97
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 30-50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

* 24hr fitness gym, the 5am gym already closed due to the virus. had to wait til 7am for my other gym to open. they are still good this sunday. monday most likely is closing for all. was not as strong on the 495 because it threw my routine off. i was already hungry at 7am.

noon
Squats 315-365-405-495#98
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70-60 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

late afternoon
Squats 315-365-405-495#99
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 40-60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets

* the end again due to covid. hoping that it takes them only a couple of days to setup the outdoor type gym with the equipment i use. i don't see a platform being moved outside but i'm hoping for the best.  i will try to get a 495 at home. been cutting back on intensity of the other exercises to get fresher. 
* its been 1 month a 4 days since Oct 26, to now Nov 30 that i lifted at least a 495 everyday, or multiple times on most days.

this gym is 1hr away from me but 24 hr fitness is slowly converting to outdoor gym with very limited daytime time reservations only. il get my squat and tan at the same time.

(https://scontent.xx.fbcdn.net/v/t1.15752-0/p280x280/128189933_249366416523826_515689022846549308_n.jpg?_nc_cat=100&ccb=2&_nc_sid=ae9488&_nc_ohc=s0JeOYXnDoIAX87PMyI&_nc_ad=z-m&_nc_cid=0&_nc_ht=scontent.xx&tp=6&oh=45690a734322cb551b41d41cfba66731&oe=5FEC95DC)

Tue Dec 1

morning at home
Squats 315-365-405-495#100
Rows upright rows 25 5x1 sets | one arm rows 30-50-60-50 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets

* yey. it was a struggle but got 495 on a cold morning. heating up the garage very well before lifting helped a lot. even the platform felt better. will get 495 again later if my back does not feel beat. legs always weakest and uncoordinated in the mornings.

495x1 at home
http://www.youtube.com/watch?v=DxHPD5uPU7o

noon at home
Squats 315-365-405
Rows upright rows 25 5x1 sets | one arm rows 30-50 5x1 sets
Shoulders inclined bench press 135 5x1 sets

* that 495 got me tired. probably will not get 455 either. there is no pain or injury. the 495 rep just took to long and tire my core. rest for now.

late afternoon at home
Squats 315-365-405
Rows upright rows 25 5x1 sets | one arm rows 30-50 5x1 sets
Shoulders inclined bench press 135 5x1 sets

* squat felt better than the noon workout. could get 455 but not solid enough for 495. i will try for 495 at noon tmrw and not mess it up again by going all out in a cold morning routine. just placed an order for an eleiko performance bar. got no excuse now. the garage gym floor felt better after i blasted the space heater facing it. if it still feels heavier when im using the eleiko bars, then for sure the gym plates are lighter.

Wed Dec 2

morning at home
Squats 315-365-405
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

* skip the bench pressing. even light weights affect my core. will be stronger later but probably in the late afternoon. need to rest more.

noon at home
Squats 315-365-405
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

afternoon at home
Squats 315-365-405-495x1
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

* got the 495 again and it was barely a little easier than the last time here at home. the gym 505 did not get my core tight. i'm probably exerting at least a 515-520 compared to the gym lift. good news are my eleiko bar is on the way, and the gym opens tmrw as outdoor for now. will pass by later and see if they moved the platforms out. stopped the 495 counter already. the bench pressing probably did not help also with my core tightness.

Thur Dec 3

morning at outdoor gym
Squats 315-365-405-495x1
Rows one arm rows 40-50 5x1 sets | bw pullups 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* tried the outdoor commercial gym with the machines moved into a covered parking structure. it was cold. they have one platform there. will use this until i get my fancy bar delivered. the 495 there in a cold morning after a night time work without sleep from the last workout (with a 495) still felt easier than my home gym 495.

outdoor parking lot gym
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/128421801_192835545805047_6819689883052232377_n.jpg?_nc_cat=106&ccb=2&_nc_sid=ae9488&_nc_ohc=-nycqkx70tQAX9L6tNt&_nc_ht=scontent-sjc3-1.xx&oh=c2a4fdbc738e45775e3449f8740b40f9&oe=5FF034DF)

noon at home
Pullups 5x1 sets
Tricep bw dips5x1 sets
Back one arm cable rows 30-40-50 5x1 sets

late afternoon at outdoor gym
Squats 315-365-405-455x1
Tricep seated chest press machine 85-100 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

Fri Dec 4

morning at outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 100-130-145 5x1 sets
Shoulders seated chest press machine 100-115-130 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

early afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 100-130-145-150 5x1 sets | one arm cable row 40-50 5x1 sets
Shoulders seated chest press machine 100-115-130-150 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* not very strong with the 495 because of lack of complete sleep. work side of the week. can't complain. it was not a back breaker. theres a 10lb green before the 35lb blue at the tip of the bar. not enough 45lb plates outside.

495 at outdoor gym. camera got hit.
http://www.youtube.com/watch?v=UMdrxhowWlg

Sat Dec 5

morning at outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 100-130-145-160 5x1 sets
Shoulders seated chest press machine 100-115-130 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 100-130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 100-115-130-145-160-175 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* the 495 felt heavy. i did not get a good nap at work after lunch. nap 3hr in the morning only. should be thankful i even got it without getting my back tight. everything else felt very good. 

late afternoon at home
Vertical Back bw chins 5x1 sets
Rows one arm mid cable rows 20-40 5x1 sets | one arm high cable rows 20-25 5x1 sets

* did the heavy bw chins then to the one arm pulling with the high pulls then mid pulls. don't feel like going to the outdoor gym. it's very cold outside. resting squat. exerted more than i planned last workout. i always do 5 reps on the exercise but don't track the sets. i do them for 30-45 mins averaging a good 6-8, sometimes 10 sets on a good day a workout. i do at least 4 sets each exercise.
Title: Re: Kingfush
Post by: Kingfish on December 06, 2020, 12:00:38 pm
Dec 6-12, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Dec Week 2 of 5

Sun Dec 6

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-160 5x1 sets
Shoulders seated chest press machine 115-130-145-160 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-160-175-190-205-220-235 5x1 sets 160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets 

Mon Dec 7

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

* windy but a lot warmer 58F this morning. felt very good considering the other morning workout were mid 40s. was expecting to get 495 because of very good sleep and diet. my core is not solid. the high volumes of rows yesterday added too much fatigue. might still be recovering at noon but will try to get that done. 

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220-235 5x1 sets, 190 5x2 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* 495 not very easy but also not a back breaker. skipped the calf raise. too many people in that area. did another high volume rowing. feeling very good on the DOMs on my mid back. this machine hits the right spot.

late afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets, 190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* semi heat wave and it was 70s at noon and high 60s in the late afternoon. back a little tight from the rowing but not that part of the back that stabilizes the squat.
* my eleiko bar gets delivered this coming friday. can't wait to see if thats the missing piece of my setup.

Tue Dec 8

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

* felt very good this morning but a couple got to the only platform before me. had to do my other exercise. don't feel like pushing 495 when i'm not fresh.

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220-235-250 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* forced to use the regular plates for the squats and the 495 felt uncomfortable. had a little grind but not because it was heavy. it was just not moving smoother. something with the center of mass and bumper plates makes the lift feel easier to me.

late afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190-205-220 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* 495 was routine. very happy to recover from the last workouts high volume rowing.

Wed Dec 9

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets

* 495 harder now because of the fatigue from the rows. took it easy this workout and will come back stronger later.

late afternoon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

Thur Dec 10

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* did this quick lunch workout in less than 30 mins including my 10min round trip drive. i can be very quick if i have all the machines to myself. thursday noon is a very slow time at gym.

late afternoon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220 5x1 sets
Shoulders seated chest press machine 130-145 5x1 sets
Calves 2x45lb, 2x45lb+25lb 5x1 sets

* very cold high 40s this afternoon. i skipped the rest of the chest press because i don't want to catch cold. it was getting very cold and dark.

Fri Dec 11

morning outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a good nap at work after lunch and it was enough recovery to get a 495 in a very 48F cold outdoor morning lift.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets skip
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* skip the 365. ran out of 25lb bumpers. skip the chest press. somebody camping there. happy with the quick workout.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets skip

* a couple got the only platform ahead of me. ask for a 3 min favor to squeeze in my squat workout. fastest and strongest routine i've done so far. 315-405-495 with no rest. the 495 could have been more explosive if i had a 3-5 min rest but it was not a grinder at all so i'm very happy with it.

Fri Dec 11

morning outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a good nap at work after lunch and it was enough recovery to get a 495 in a very 48F cold outdoor morning lift.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets skip
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* skip the 365. ran out of 25lb bumpers. skip the chest press. somebody camping there. happy with the quick workout.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets skip

Sat Dec 12

morning outdoor gym
Squats 315-365-405-495x1 skip
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a little nap at work so decided to go to morning saturday workout. gym opens at 7am on weekends. i had to skip the squat at the gym because the platform was wet from the fog/rain overnight. it was an indoor but fog got in everywhere. by the time i got home to do some squats, i was already sleepy and hungry. skipped the morning squat.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

* no late afternoon workout today. gym closes at 4pm on the weekend. might lift at home if my eleiko bar gets delivered later.
Title: Re: Kingfush
Post by: Kingfish on December 13, 2020, 06:24:10 pm
Dec 13-19, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Dec Week 3 of 5

Sun Dec 13

morning outdoor gym
Squats 405-405
Rows double arm cable rows 130-145-160-175 5x1 sets
Shoulders seated chest press machine 115-130-145-160 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* been taking off days from work on saturdays but this week i had to work all 4 days. i was not very tired but lifting heavy is going to challenge my recovery a lot more. there is also a line to use the only platform. guy using was kind enough to let me work in. didn't want to mess up his rest routine so i just started to warmup with 405. the next 405 was the workout.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

* my eleiko bar arrived. will test it later. squats felt good this noon even with more sleep needed to catch up.

late afternoon home gym
Squats 225-315-365-405-495x1
Rows one arm cable rows 20-30-40 5x1 sets

* bar is very nice. i was still recovering from sleep and was just taking it easy trying out if the 405 would still be quick. not so bad so tried the 495. it was heavy but there is no sticking point like the last time i did 495 at home. very happy with my bar. i will get 495 a lot better than this rep after i recover sleep.

495 at home with new eleiko bar
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/131370477_380622183195452_5069762663246985789_n.jpg?_nc_cat=111&ccb=2&_nc_sid=ae9488&_nc_ohc=p1htiHLxJZIAX-riYrD&_nc_ht=scontent-sjc3-1.xx&oh=ee17a61073e801cb58ca646798876425&oe=5FFC5075)
http://www.youtube.com/watch?v=wcMJJKlHcKw

Mon Dec 14

morning home gym
Squats 225-315-365-405-495x1
Rows one arm cable rows 20-30-40 5x1 sets

* 495 was alright but heavy. bw down to 204. slept too much. need more food.  mid 40s outside. don't even want to go to the outdoor gym to do the non-squat movements.

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets

* feeling a bit stronger but still not strong enough to go do the 3 single routine again.  had to put in the 365, and rest after the 405. eating more food now.

Tue Dec 15

morning
Squats 315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* did the squats at home and the rest at the gym. its less than 5 mins away and i can't use my cable station in the early morning because it's in the bedroom. i also prefer to do some chest pressing this morning. i'm staying away from the bench press because i always find a way to add too much fatigue doing them.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets rest | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets  | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220-235-250 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets

* got my bw up with more rice and extra servings of protein shake. felt thick and strong after 3 strong meals.

Wed Dec 16

morning
Squats 315-365-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* back fatigued by the high intensity chest press last workout.  will lift better later.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* took vid of the 495 because i felt rested. have 4 pairs of 45lb plates but somebody took a pair. had to do with the 35s. the outer most plate has portions of the plate hanging of the bar. had to be very balanced.

495 bw 205 at gym.
http://www.youtube.com/watch?v=09S1I0wqH0U

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

Thur Dec 17

morning
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* another morning workout with only a little nap during lunch break at work. it was alright. very cold and windy 52F morning. all good now again.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

Fri Dec 18

morning at home
Squats 315-405-405x1
Rows double arm cable rows 145-160-175-190 5x1 sets skip | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets rest
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* 43F outside. did not even bother going to the gym after work. garage was also very cold. stopped at 405.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

Sat Dec 19

morning at home
Squats 225-225-315-315

* 43F outside. very light singles to keep form warm for later. tired and sleepy already. 

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets

late afternoon at home
Rows double arm cable high rows 40-50-60-70-80 5x1 sets

* high rows is when i pull the cable attachment at ear height. the machine rows at gym are low-mid rows. didn't squat at garage because its too cold and i'm still not recovered from the work week.
Title: Re: Kingfush
Post by: Kingfish on December 20, 2020, 11:22:04 am
Dec 20-26, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 4 of 5

Sun Dec 20

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* 43F morning but it was not windy so went and lift outside. did not do 495 and saved it for later. don't want to overexert in the morning.
back fatigued from the double arm rowing i did at home. everytime i do something out of routine, i fatigue my back and regret it.

noon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* squats felt better but back still fatigued. the walk out/in was uncomfortable.  little stabilizing muscles at my lowerback were tense. other than that, 495 was smooth.

late afternoon at home gym
Squats 315-365-405
Rows one arm rows 20-30-40 5x1 sets
 
* gym closed at 4pm. did a 5:30pm workout at garage. could have 455 at least but there is still back fatigue. stopped at 405 for more recovery.

Mon Dec 21

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* 46F at gym. didn't feel like doing 495 at this cold. got a smooth 455. will lift at home tmrw if its this cold again. probably get 495 after my garage gets to temp.

noon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* very little back fatigue left. the walk in/out of 495 was ok now.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

* back tightness there again on the walk outs. should not have done those non-supported one arm rows. even with lighter weights, my back needed more time off. the squat itself was alright.

Tue Dec 22

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* back tightness still giving my some problems. should feel a lot better later.
 
noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

* still not 100% on back tightness. i need to avoid doing any form of non-supported rows. il use my adjustable bench facing backwards with my cable station.

Wed Dec 23

morning outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon outdoor gym
Squats 315-365-405 (at home)
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

Thur Dec 24

morning outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205-220 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets

* no afternoon workout at gym. closes at 4pm

Fri Dec 25

morning home
Squats 225-315-365-405
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

early afternoon home
Squats 225-315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* got another heavier than usual 495 at home.  back tightness not noticeable anymore (got it from un-supported cable rows) on the squat walkouts. still bothering me a little because i don't feel 100% yet. did some very light overhead pressing on my cable station. i'm ending this year strong. no more stupid routine and get my body broken again. stick to what works.

Sat Dec 26

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x3 sets

* skip the chest press machine at gym. want to get my back to 100% soon. squat is normal now but i can still feel the tenderness on a little lowerback muscle (which i broke doing volumes of unsupported rows, without doing any "learning" routine first).

noon
Squats 315-405-495
Rows double arm cable rows 175-190 5x8 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets | seated machine overhead press 50 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets rest
 
* squat felt very good. no trace of back issues anymore. then i messed it up a little on the 190x5 chest press. should have skipped it. back got very little feeling of tenderness on that last 190x5. nothing that will carry over to the next workout but still annoying.
* added very light overhead pressing on machine. this tenderizes my back for sure but kept it very light and will slowly build up the intensity. i was already at 150+ x5s when i was doing them but they are very taxing to the core.

late afternoon home
Squats 315-405
Rows double arm cable rows 175-190 5x8 sets rest| one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets rest | seated machine overhead press 50 5x1 sets rest | bw dips 5x4 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets rest
 
Title: Re: Kingfush
Post by: Kingfish on December 27, 2020, 11:37:02 am
Dec 27 - Jan 2, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 5 of 5

Sun Dec 27

morning gym
Squats 315-405-495
Rows double arm cable rows 175-190 5x4 sets 
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets

* 100% now. skipped the 190 on the chest press and no feeling of tenderness anymore. will do the same routine later.

noon gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190 5x1 sets 
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets
 
* fatigue from the multi sets of 190x5 on the double arm rowing. did 8 sets of it the other day. squats felt heavy. nothing broken. just too much fatigue from the other little exercises.

Mon Dec 28

morning gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* another blitz sub 20min workout. kept it to a minimum for more recovery. no more back tightness.   

noon gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 50-65-80-95-110-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* squat still heavy but getting better. added shoulder press on the machine. doing them without facing backwards. i believe it is only easier and more comfortable doing backwards because the weights feel lighter. its lighter because i can use other stabilizing muscles as momentum generators. not good because thats how i tire my core. doing them with back planted limits the assistance of the other muscles and puts all the work on the shoulders. i stopped at 125 because thats when i see noticeable slowing down of the concentric.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110-125x5, 95 5x2 sets
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* i'm back to routine now. will slowly integrate the seated shoulder press machine to workout. will see by end of week if these learning volumes i'm doing right now are enough or too much.

Tue Dec 29

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* strong squat in a morning workout again. still limiting the weight on pushing exercise for a few days more just to be sure.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190-205x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* did the shoulder press on the machine with resets. the machine bottoms out on my full ROM so it was easier on my back if i give it a quick break in between reps and not be tense the whole 30-40 sec. set.

afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125x5
Calves seated calf raise 2x45lb+25lb 5x2 sets, 3x45lb 5x3 sets

* calves making progress. will use a little more over the 3plates next time.

Wed Dec 30

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 | reverse fly machine 90-105-120-135-150x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest
 
* another very cold 45F morning. squats not easy because my toes got numb. already wearing thermal socks. added reverse fly for more midback gains. shoulder pressing on machine with resets are preserving my core. not getting any bad effect yet to my squat.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 | reverse fly machine 90-105x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125-140-155x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* since i'm doing the shoulder press with resets, i was able to valsalva each rep on the heavier sets. got all the way to 155. stopped there and will see if i can recover from it.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 3x45lb 5x3 sets

Thur Dec 31

morning
Squats 315-405-455
Rows double arm cable rows 145-160-175x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* start 3-day work nights. did not get long sleep. 455 was routine. 495 would have been a grind. good call to skip that. skipped the chest press too and focus more on overhead pressing.

noon
Squats 315-405-495
Rows double arm seated rows 145-160-175-190x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

late afternoon
Squats 315-405-495
Rows double arm seated rows 145-160-175-190x5 rest| reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

Fri Jan 1

late morning
Squats 315-405-455
Rows double arm cable rows 145-160-175x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* wife bought a gym quality treadmill and its here now in the garage. i will get leaner with more consistent inclined walking.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190-205x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140-155x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* all my pulling movements now have a pause at the top ROM. the non-heavy weights have a pause/squeeze but the squeeze becomes less on the top set. might be a good idea to not do that top set if i can't make a squeeze. 
* squats still solid even with the almost 1 week volumes of daily shoulder pressing. the resets did the job. its like my squat routine before.. a cluster of singles.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140-145-150x5
Calves seated calf raise 135-145-160x5 (135 is 3plates)

Sat Jan 2

morning
Squats 315-405-455
Rows double arm cable row machine 145-160-175-190x5 | double arm cable face pull 30-40 5x2 sets
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* resting the shoulder press. did a lot last workout.

noon
Squats 315-405-495
Rows double arm cable row machine 145-160-175-190x5 | double arm cable face pull 20-30-40x5
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125x5
Calves seated calf raise 3x45lb 5x2 sets

* squat felt very strong this noon. last workout of the day. will do some cardio later at my garage.

late afternoon
Cardio Walk 2miles 4mph@4% 15mins. 130bpm max
Rows double arm cable upight rows 20-30-40x5 | double arm cable face pull 20-30-40x5
Title: Re: Kingfush
Post by: Kingfish on January 03, 2021, 10:56:52 am
Jan 3-9, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 1 of 4

Sun Jan 3

morning
Squats 315-405-455
Rows cable row machine 145-160-175x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* very cold, wet and foggy morning. had to lay down the rubber yoga mat on the platform because the outdoor fog got eveything wet. been using the rope attachment at my home cable station. top ROM contractions are awesome.

noon
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb 5x2 sets

* 10th week straight of daily 495s. eating a little less calories lately and skipping the morning 495. don't want to be too fat.
 
late afternoon at home
Cardio Walk 2 miles. 30min 3.5mph@4%
Rows cable face pull 20-30x5 | cable upright rows 20-30x5

Mon Jan 4

morning
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* warm 52F morning and i was feeling very good. got an early 495.   

noon
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x10 | cable upright rows 20-30x10
Shoulders seated chest press machine 145-160-175x5 rest | seated shoulder press machine 125-130-140-150x5
Calves seated calf raise 3x45lb 5x2 sets, +10lbx5

late afternoon
Squats 315-405-495
Rows cable row machine 145-160-175-190-220x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 3x45lb 5x2 sets, +10lbx5 rest

* very strong this afternoon. did the squats without any rest. something with skipping the chest press gets me very fresh on the next workout.

Tue Jan 5

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-205x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125-140x5
Calves seated calf raise 3x45lb 5x2 sets, +10,+20,+30,+40x5

late afternoon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb 5x2 sets, +10,+20,+30,+40x5 rest

* outdoor gym is the only gym open now in the SF peninsula area and the crowd at least doubled in the last few days. impossible to use any equipment during peak hours without a lengthy wait. my morning and noon workouts are ok.  the afternoon will be shot if i get there 5-530pm. on off days, i go there 4pm and its still ok. i might just do my squat routine at home on my afternoon workout and just use the machines at gym.

Wed Jan 6

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130x5
Calves seated calf raise 3x45lb 5x1 sets

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-220x5 | cable face pull 20-30lbx10 | cable upright rows 20-30lbx10
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 120-130-150-160x5
Calves seated calf raise 3x45lb 5x1 sets rest

* bw down 4lbs to 204. felt very good and did the squats without rest. bad idea because the 495 became somewhat of a crawl. nothing back breaking but got me exerting a lot more than i had too. if i took a 3-5min reset on the top set, it would have been an easy day. still very strong on the other lifts.

late afternoon
Squats 315-405-495, 405x5
Rows seated row machine 145-160-175-190-200-210x5 | cable face pull 20-30lbx10 | cable upright rows 20-30lbx10
Shoulders seated chest press machine 145-160-175-190x5 rest | seated shoulder press machine 120-130-150-160x5 rest
Calves seated calf raise 3x45lb,+20,+35,4x45lb 5x1 sets each

* gym was very packed. had a good workout because the platform was not busy, the back machine and seated calf raise was also available. very lucky day. did backoff 405x5 because i was feeling good not waiting on anything. gym capacity is almost triple this afternoon from the usual.

Thur Jan 7

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130x5
Calves seated calf raise 3x45lb 5x1 sets rest

* not very cold 48F but it was windy. squats felt uncomfortable because my nose was clogged. 455 was easy. could have 495 but don't want to hurt myself lifting this very windy day.

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb,+25,+35,+45 5x1 sets

late afternoon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb 5x1 sets rest

Fri Jan 8

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb 5x1 sets rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5, 200-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* did extra top set volumes of the seated rows at 200lb. all those reps have the pause/squeeze at the top ROM.

Sat Jan 9

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190-200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5
 
* no afternoon workout yesterday. back fatigued from the rowing. not the stabilizing back muscle that affects the squat. the rhomboids are shot. would still have a good squat workout but just prefer to get more sleep for recovery. stopped at 455 this morning. too cold and windy.

noon
Squats 315-405-495, 455x3
Rows seated row machine 145-160-175-190-200-200x5 rest | cable face pull 30-40lbx10 | cable upright rows 20-20x10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* strong everything. have vid. load later. dropped the 455 after the triple. don't want to risk injuring something by single leg carrying that weight after 3 tiring reps. looks like i could have done more. i got tired

455x3 bw 206
http://www.youtube.com/watch?v=MHwbYRjqbGA
Title: Re: Kingfush
Post by: Kingfish on January 10, 2021, 04:51:40 pm
Jan 10-16, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 2 of 4

Sun Jan 10

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5
 
noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-210x5  | cable face pull 30-40-50lbx10 | cable upright rows 20-20x10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

Mon Jan 11

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* made progress on shoulder pressing to 160. back fatigue from the overhead pressing still not affecting the squats. doing resets still works.

Tue Jan 12

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-150-160x5, 170x3, 180x1, 160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* will start to use triples on the other things and use heavier weights. then back down to a set or two of 5x again.

late afternoon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220-230-240x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 140-150-160-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Wed Jan 13

morning
Squats 315-405-495
Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* very rare warm 6am 52F morning. i might go more squat volumes later and skip an afternoon squat in preparation for the start of work week.

noon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155-170x3, 170x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

late afternoon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 rest| cable face pull 30-40lbx10 rest| cable upright rows 20-20lbx10 rest
Shoulders seated shoulder press machine 125-140-155-170-180-180x3,
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Thur Jan 14

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10 rest
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* quick workout after work. it was already in the 50s this morning so a lot warmer than usual.

late afternoon
Squats 315-405-495, 455x3
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 175-190-205-220-235-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5,  4x45lbx5

Fri Jan 15

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

late afternoon
Squats 315-405-495, 475-475x2
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 190-205-220-235x3, 220-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

Sat Jan 16

late afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* very rare 1-workout day. the multi 475s yesterday got me tired. squat today felt smooth and good but i would feel a lot better after more sleep for recovery. will get at least 2 sessions tmrw and will make more progress then. today is a much needed deload.

 
Title: Re: Kingfush
Post by: Kingfish on January 17, 2021, 11:09:29 am
Jan 17-23, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 3 of 4

Sun Jan 17

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* will add some backoff on the 495 later. shoulder pressing still doing very well and not tiring my back.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-180x3
Rows seated row machine 190-205-220-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

475x3
http://www.youtube.com/watch?v=r9Pv0QNsom4

Mon Jan 18

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4%. 20min.

* almost 10F warmer at 57 this morning. not a lot of people at gym probably because of the MLK holiday. did not wait on anything. did my push/pull together and grabbed both machines. another sub 30min workout. had extra time to walk at home. baby duties follow so happy to get some cardio in.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* no backoff yet. still tired from the 475 yesterday. might try later if i feel better.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 19

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4%. 18min.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing is regressing. have to back down to 175 next time. lowerback still solid. no backoffs yet. need more sleep/food.

afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 180x3 rest
Rows seated row machine 190-205-220x3, 230-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* did the squats at the squat rack on concrete. put yoga mat on top. only thing that i got going is the bearing bar. also used the metal plates. setup weighs the same but not as comfortable or forgiving if i were in the platform with the bumpers.

Wed Jan 20

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.

* shoulder press still tired even with 1 skipped workout. rows improved to 235

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170-175x3
Rows seated row machine 190-205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf machine because it was busy. did not wait on everything else. 475x2 only. did not feel like grinding a 3rd. need to back off on the shoulder press. still heavy.

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

Thur Jan 21

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

* very cold 41F morning. also came from 1 night of work. had a good nap so it was not so bad.

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5, 4x45lb x5

Fri Jan 22

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Sat Jan 23

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 175x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest


Title: Re: Kingfush
Post by: Kingfish on January 24, 2021, 11:35:00 am
Jan 24-30, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 4 of 4

Sun Jan 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* started the daily 495 last oct 25, making this day almost 4 months now. thats 1/4 of a year done. thats a good milestone if i can keep up with this bw and not get very fat. my blood pressure is still good at 90/60s so no worries staying at close to 210bw. i don't take any blood pressure medicine to keep it this low. i just spent the most of my teens to twenties doing distance running.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* skipped the backoff 475s. did not get the platform and the other setup makes it a lot more challenging. il do it tmrw. this was a 4-night work week so more rest is always good.

Mon Jan 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
 
* another cold 45F morning at the outdoor gym. felt good and strong after some good dinner last night. did all except calves. too much of these cramp my toes.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing feeling better but not improving as easily as my rowing. added the face pull today while waiting for the calf raise machine. i learned how to arc and flex/tighten the lower back better during the pressing and this helped on unsupported rows. most stress now go to the planting feet.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5 rest
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5
Rows seated row machine 205-220-235-250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5 rest
Rows seated row machine 205-220-235-250-265x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest| standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Wed Jan 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* warm 50F but it will be a stormy week here in SF. platform was soaking wet. had to use the black plates and squat cage. 495 was routine but still felt at least 10-15lb heavier compared to the setup in the platform with bumpers.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf raises. foot / calves taking a lot of fatigue from the standing cable face pulls. it is not supported so the supporting muscles take a beating. will do calf raises next time using triples only.

late afternoon at home
Squats 315-405-495

* it was a very windy 48F afternoon and not worth it to lift outdoors and get myself sick. will go to gym tmrw morning after work when this high winds are over.

Thur Jan 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5 rest
Rows seated row machine 220-235-250x3, 265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Fi Jan 29

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* coldest outdoor morning workout so far at 43F. no choice but to work in with some regulars there because i cannot sit and wait to squat when its this cold. had a quick and good workout.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x3  | standing cable face pull 80-90-100x5 rest | bw chins 3x2 sets
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

Sat Jan 30

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

 

Title: Re: Kingfush
Post by: Kingfish on January 31, 2021, 11:06:54 am
Jan 31 - Feb 6, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 1 of 4

Sun Jan 31

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* don't want to tire fast on squats so skipped the 3rd rep after the 2nd became slower than usual. everything else is strong.

Mon Feb 1

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* starting to not be very cold. 50F feels a lot better than mid 40s. still cold but not bothersome anymore.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* was planning on doing the calf raises after the standing cable face pulls but burned my legs planting on that rowing movement. skipped calves. i'm not going to make any big progress in weight on my other exercises so il keep doing these triples for a few more weeks, then go heavier with doubles if that works.

afternoon
Squats 315-405-495, 455x5
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* probably not a good idea to 2 workouts with backoffs on the same day. will see if i can recover with 8hr+sleep and very good diet. shoulder pressing with 185 also gave me a beating on the 3rd rep. this might go downhill fast tmrw.

Tue Feb 2

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* squats felt alright coming from a higher volume routine yesterday. coordination is on point. will take it easy today. focus more on little exercises.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* did not fatigue much from yesterday so i did it again. the shoulder press machine with 185 is getting a little easier but not by much. just very happy that i'm not fatiguing my lowerback this time. the resets and mindful arching of the lowerback is very helpful. no pain at all even with some crawling 3rd rep on some days.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3, 170x3  | standing cable face pull 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* bw 212 and feeling very good this afternoon. one more weight plate on the row machine and machine is topped out. same with the shoulder press. the 185 is getting easier slowly but not going to get another 15lb over it soon.

Wed Feb 3

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull-rope100-100-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* getting consistent with the unsupported cable face pull using rope. all are about face height but i adjust the notches 1 up and 1 down just to hit all the angles. feel good soreness on the upper rhomboids/lower traps. all good. i prefer to not overdevelop the shrug-affected area of the traps.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope100-100-100-100x5
Rows seated row machine 235-250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* failed the 3rd rep of 185 on seated shoulder press machine. did not recover enough from yesterdays volume. seated machine rowing now at full stack 295 and i still got to pause/squeeze at the top ROM. can add another 10lb using the moveable plates but this is already a very good top set.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2

* felt good on the squats. the shoulder press also felt alright until the 3rd rep got very slow again.

Thu Feb 4

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull-rope 100-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* could have used 265 on seated rows but decided to rest my back more. i used all the way to 295 yesterday lunch so i don't want to tire fast on these. used a longer rope for my face pull and it made the exercise better.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* 495 slower this noon so decided to skip the backoff. form was smoother than the morning but its about time to skip the backoffs.

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 rest | standing cable face pull-rope 100-100-100-100x5 rest
Rows seated row machine 250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Fri Feb 5

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495, 475x4
Shoulders seated shoulder press machine 140-155-170x3, 185x3  | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280-294x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* was trying to go for 475x5 but back already took a beating on the 4th rep. legs feel solid. the skipped day got me going again.

475x4
http://www.youtube.com/watch?v=ZrkbDq0lUN4

Sat Feb 6

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull-rope 100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest
Title: Re: Kingfush
Post by: Kingfish on February 07, 2021, 11:04:02 am
Feb 7-13, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 2 of 4

Sun Feb 7

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull-rope 100-100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 ,4x45lbx3

* no backoffs yet. the 475x4 fatigue just showed up. was stronger this morning.

Mon Feb 8

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x1  | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* bad idea to use 185 this morning. the last morning had a 185x3. first rep was already very slow. did not even bother with a 2nd and burnout my back. will slowly add more intensity to the facepulls. weight is already maxed out so will increase volume.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x3  | standing cable face pull-rope 100-100-100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* squats still shot from the last 475x4. i can't recover from it fast enough.

Tue Feb 9

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x4
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull-rope 100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* calf raises still shot even with a day off. the standing unsupported rope pulls are adding lots of fatigue. that and the two set of triples last sunday. 475x4 a little better compared to last time i did it. still not confident enough to try for 5th rep because the 4th already slowed down more than i wanted.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* shoulder pressing now at max stack. kept it to doubles to lower fatigue and try to get the weight again tmrw.

Wed Feb 10

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* shoulder press now 185 strong on a morning but keeping very heavy sets to doubles to minimize fatigue.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2 rest

Thur Feb 11

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* could have done the 2 sets of heavys on the rows but got hungry and sleepy already.

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 285-290x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 285-290x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* did the squats at garage to save time because gym platform will be very busy at this time. felt a little heavier but getting more comfortable lifting at home.

Fri Feb 12

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 285x2 rest 
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2

* no backoff on squats for the whole day. legs not very explosive.  need more sleep.

Sat Feb 13

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* skipped morning workout. need sleep. will lift late afternoon at home.
Title: Re: Kingfush
Post by: Kingfish on February 14, 2021, 10:59:16 am
Feb 14-20, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 3 of 4

Sun Feb 14

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* was too sleep deprived yesterday and did not feel like second squat workout. i felt very fresh this morning. will be a lot stronger later.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 , +45lbx2

* feeling better but not recovered enough for the backoff 475s.

afternoon at home
Shoulders seated cable inclined bench front raise with rope 10-20-30x5, inclined bench upright rows 40-50-60x5
Rows standing cable mid rows 100-100x5

* did some work on the cable station at home. skipped the squats. need more recovery on that. the upright rows with the tricep rope is on an inclined bench with the rope in front of me. a lot easier movement for the lowerback compared to standing.

Mon Feb 15

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* two days straight of very good sleep and i'm back to strong. did the squat with minimal rest and completed workout in sub 30mins. could have used the full 295 stack on the seated rowing but will save it for later. the volumes of afternoon rowing yesterday added some fatigue.
 
noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* 495 not easy enough to add backoff sets. shoulder pressing tired from the extra rowing at home. got the first 200 but it got slow so stopped there.

afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Tue Feb 16

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

late afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 rest  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* gym too busy late this afternoon so did only the rowing. shoulders need some rest anyway.

Wed Feb 17

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* good start to the day. might be able to 475x3+ later but will keep it at triple max even if i feel very strong. 

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest
 
* got a routine triple. could have gotten 4th rep but don't think i can go to 5.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

Thur Feb 18

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* skipped the morning workout. had a good nap at lunch break at work but it was a very cold 40s SF morning and i felt like getting more sleep. 475x3 at the noon workout after a 3.5hr morning sleep.  slept another 3hr in the afternoon and the 2nd workout was also good.

Fri Feb 19

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

afternoon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

* not a typo but i got to triple 495 today. i was already feeling very good on the lunch time workout after an 8-12noon sleep. decided to use that workout as a warmup. did the afternoon squats at 5pm after a 2-4:30pm afternoon sleep. the last rep was not a grinder. it was not a one off all out PR set.
* i was not able to take a vid because the gym was packed and my camera had no good spot. it will just get trampled too. il get a vid in the next few days after i feel how much fatigue this triple will add.

Sat Feb 20

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* legs fatigued as expected but still strong enough to pause the 495 without second guessing myself and squat with the safety pins. will not lift this afternoon because im tired today. il stay home and do some cable work. no more squats til tmrw morning. 



   
Title: Re: Kingfush
Post by: Kingfish on February 21, 2021, 12:07:12 pm
Feb 21-27, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 4 of 4

Sun Feb 21

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

late afternoon at home
Squats 315-405-495
Shoulders standing press 95-115-135-155x3,  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* still fatigued from the triple 495 from friday. standing press at home and start building volumes of these. will see if i can continue without tiring my back.

Mon Feb 22

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 rest | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* skipped the shoulder press to get my core fresher for later. i will attempt another 495x3 if everything feels good.

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* 495x3 was stronger the first time i did it. i still got a decent 3rd rep but you can tell that my form was beat.
* i'm always skipping a calf day because i can't recover fast enough from my routine. il try this one now. lower weight with 3x45lb but with higher volumes to 5 reps and consistent 2-3 sets a workout. i could have added another plate on top but it just fatigues me too fast even with doubles only.

495x3
http://www.youtube.com/watch?v=-rvKghqBTS4

Tue Feb 23

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* legs felt alright. will only go 495 doubles when i feel strong. no need to add too much fatigue and rep a third with compromised form.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* summer weather high 60s this noon. felt like a very good day to be lifting but cannot lift well because the triple yesterday added too much fatigue. i cannot even double the 200 on the seated overhead press. don't want to grind a rep so stopped at a single. will skip afternoon workouts because i feel tired.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* felt so much better after my afternoon nap. gym goes indoors again tmrw after our county covid guidelines allowed them again to reopen indoor activities. reserved an 11am. the one close by does not have the free weight until thursday but will have a better 5pm-9pm operating hours this time. the one with the elieko plates (24hr fitness) only allows a 1x per day 90min workout with reservation. i prefer to use the one closer to me with the red vtx plates. (the one im going now outdoors)

Wed Feb 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine hoist stack #8-12 x3, #13-17 x2, #14 3x2 sets
Calves seated calf raise 3x45lb 3x3 sets

* used the elieko plate gym on noon workout. don't like that 24hr fitness is limiting to 1 workout per day with only a 60min time slot. adding more of the vertical pulling because the machines are available again.

Thur Feb 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* did a quick 30 min workout at 5am during a break at work. the gym opens indoors now and it's not very busy at opening time. skipped the heavy doubles because those takes 3min+ rest before the next set.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* thought id be lifting a lot better indoors but it felt the same. my legs are weaker lately coming from the monday heavy triples. it added so much fatigue.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 | lat pulldown machine stack #8-10-12-14-16 x3, #14 3x4 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Fri Feb 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 rest  |  lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* can go to gym now at 5am opening time and do a blitz 20min routine during break at work. form on the vertical pulling feels very good. the machine top out at 18 but using 16 and heavier starts to tire my legs and back a lot because it pulls me up too much and i spend more energy just keeping myself planted to the seats.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5 rest  |  lat pulldown machine stack #14-15-16x3, #16 3x2 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb 3x3 sets

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5  |  lat pulldown machine stack #15-16x3, #16 5x2, 3x2 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

Sat Feb 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5 rest  |  lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5   |  lat pulldown machine stack #14 3x5 sets rest
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* i slightly stained something non-muscle on the back side of my left knee doing the volumes of lat pulldowns. squats felt a little awkward. did not make the weight feel heavier than usual. its only my confidence when bending my knee. i had to slow down more to make sure everything inside there stays in one piece. planting my lowerbody puts a lot of stress on my knees doing these pulldowns. i have keep the reps low when using the heavier weights. might skip workout later if my left knee still feels broken. 

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5   |  wide grip pull up bw 3x3 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* lat pulldown machine replaced with bw pullups. can't have my knee strained like this. felt like i was doing a calf raise against an immovable resistance trying to keep my body planted to the seats.
Title: Re: Kingfush
Post by: vag on February 24, 2021, 03:29:27 am
3x495, incredible!!! How can i be the only one that thumbed this up, 3 days later. The fuck is wrong with you people!!!  ;D
Title: Re: Kingfush
Post by: Kingfish on February 24, 2021, 08:56:31 am
3x495, incredible!!! How can i be the only one that thumbed this up, 3 days later. The fuck is wrong with you people!!!  ;D

thanks vag. i'm sure that if you've been using a top daily single consistently for 17 weeks multiple times a day, there is a very good chance you can triple that weight on a good day. ;)
Title: Re: Kingfush
Post by: Kingfish on February 28, 2021, 04:11:41 pm
Feb 28 - Mar 6, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 1 of 5

Sun Feb 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5   |  wide grip pull up bw 3x1 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* left knee almost painless now at lunch workout. still a little awkward in the morning.
* adding backup sets to my push and pull using the 3rd resistance. i use 5 working weights with triples on the first 3, and doubles on the very heavy. the last set uses the full stack of the machine. then i backoff with sets of 5 using the middle weight.

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows rope 100-100-100x5, 110-120x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* added the seated cable rows using the rope attachment. doing this with 1 feet on the floor and the other on the foot rest.don't want to curve the back the wrong way. squats still fatigued but getting better slowly.

Mon Mar 1

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2, 170x5 | seated cable rows with rope 105 3x4 sets, 90 5x3 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* strain on the left leg around the lower hamstring still there and annoying. squats ok but still being careful. skipped the seated machine rows because those require a heavy planting leg too. i don't like it when i'm being overly cautions on the squats because i'm probably loading my right side more to compensate. thats an injury waiting to happen. il lift better later. more sleep for recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105 5x3, 120-135x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 100x5, 115-130x3, 145x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 6%. 120-130HR

* no more strain on my left knee. will add backoffs again tmrw.

Tue Mar 2

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105-, 120-135x3,150x2
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 1.5 miles. 30mins @3mph, 6%. 120-130HR

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x2, 185-200x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest



night
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* squats after the noon triple 495 still felt explosive and strong.

Wed Mar 3

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x2 sets

* did not take vid of the 495. i was strongest with this triple. i had enough energy left to walk the weight back to the rack without fear that knees will buckle and break.

afternoon
Squats 315-405-495, 545x1

* overslept and woke up 2-5pm. gym reservation was for 5-6pm. got to gym and at least did not wait long for the platform. the 495 was suprisingly explosive coming from a 495x3 a few hours ago at lunch time. no time for anything else anyway so i went for it. figured out that for every rep extra rep i did with 495 adds 10lbs to my total, i should be able to get 525. did the 495 triples consistently for a couple of workouts already, so i could probably get a 4th rep on a very good day. thats 535 total. 10 lbs over total. i plan to re-rack if the weight feels very heavy on lift off. it did not. went for it and it was actually a beautiful rep for a very heavy weight. i can still 495 tmrw. i did not overexert on a broken form. yey. very happy.

545#1
http://www.youtube.com/watch?v=w-dLC9eNA4E

Thur Mar 4

morning
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* got a good nap during break at work but still skipped the squats for better recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 9%. 120-130HR


afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5 rest
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb 3x3 sets rest

* did not have time again to start the workout at 5pm. got there almost 5:30 and only had time for what i did. the 495 was a lot easier than the one at noon. could have 495x2 backoff without overexerting but a triple would be tiring.
* just updated log with the added cardio with inclined walking. keeping the pace at 3mph but adding more incline. did a 3min 12% to see how it goes. the treadmill at gym can go 30%. the one i have at home goes to 15%. easier to get HR up using more incline while keeping pace manageable.

Fri Mar 5

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

* legs still not back to normal after the 545x1 the other day, and the volumes of high-inclined walking.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-175x5 | seated cable rows with rope attachment 105-120-135x5, 150-165x3 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Sat Mar 6

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest
Title: Re: Kingfush
Post by: Kingfish on March 07, 2021, 10:26:13 am
Mar 7-13, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 2 of 5

Sun Mar 7

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with rope attachment 100-115x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 | seated lat pulldown machine stack #10-12-14x3, #12x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 8%

* will do calf raises very rarely now. the high incline walking is getting my calves a good workout.

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 175-170-170x5 | standing cable rows 100 6x5 sets
Rows seated row machine 235-250-265x3, 280-295x2  rest | seated lat pulldown machine stack #12,14-14-14-14x5, #16x2
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 8% rest

Mon Mar 8

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 175x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-14x5, #16x3, #12-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 180-170-160x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-14x5, #12-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest

Tue Mar 9

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, 13-13-13x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 180-175-170x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100-100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, #13-13-13-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest

* doing a few days of lowered calories to get my bw back down to low 210s. i got heavier doing the 495 triples. i added more protein shakes and im not very happy how i look being close to 220lb. im very strong but i also look fat on regular clothes.

5:00pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | seated cable rows with rope attachment 100-115x5 | standing cable rows 100-100-100-100x5
Shoulders - Inclined Bench 135-135-135x3, 185-185-185x1
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, #13-13-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest
 
* very strong on the seated shoulder press machine. will eventually not have enough resistance on this so decided to slowly get my inclined bench going again. i was straining the lower back on the last time i was doing them. i've learned how to brace my lowerback without straining them on the overhead shoulder press machine. same technique should work also on the inclined press.

Wed Mar 10

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 150-160-180-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets | seated cable row 105-120-130-140-150-160-180 5x2 sets, 1
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

10:30am
Squats 315-405-495, 495x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets | seated cable row 135-150-160-180-195x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* skipped the inclined walking today. have work tonight and don't want to get the fatigue of a back to back walking routine. skipping the machine rows in favor of the seated cable row with the parallel attachment. feel better contraction on my rhomboids with this one. the lat pulldown is stuck at the stack #14 because anything heavier pulls me up and tires my knee joints fast trying to keep myself planted on the seats.
* did a 495 double because i don't feel any annoying strain on my left knee anymore coming from the seated lat pulldown setup. could have done a triple but that would be too much too soon. investing more energy in the seated shoulder pressing machine.

5:30pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | standing cable rows 100-100x5 rest
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x2 sets | seated cable row 135-150x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest
 
Thur Mar 11

5:00am
Squats 315-405-495
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets rest | seated cable row 100-100x5 sets,

11:30am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265-255x5 | seated lat pulldown machine stack #12 5x4 sets | seated cable row 120-135-150-160-180x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:00pm
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 | seated lat pulldown machine stack #12 5x4 sets rest | seated cable row 115-130-140-150-160x5, 140 5x2 sets
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Fri Mar 12

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | standing cable rows 100-100x5

11:30am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing one arm cable rows 50-60-70
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 | seated lat pulldown machine stack #12 5x3 sets | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:30pm
Squats 315-405-505, 505x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | standing one arm cable rows 60-70-75x5
Rows seated row machine 235-250-265x3, 280-295x2 | seated lat pulldown machine stack #12 5x3 sets rest | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* did not have 5 plates available. i'm feeling pretty good after a good afternoon nap and strong lunch.  added 2 green 25lb on top of 405 and it felt about the same on the top single. decided to go backoffs with it too and the 2nd rep reminded me that this is heavier. stopped at double. did not vid. i don't know why. felt like having a 545 vid makes everything else not interesting anymore.

Fri Mar 12

11:00am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3 | standing one arm cable rows 50-60-70x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest | seated lat pulldown machine stack #12 5x3 sets | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* skipped the morning workout. 3rd day of lower sleep and a high intensity squat with 505x2 yesterday afternoon. needed to freshen up a little. felt good this lunch time. will be stronger later after another round of good rest.

5:00pm
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3 | standing one arm cable rows 60-60-70-70x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest | seated lat pulldown machine stack #12 5x3 sets rest | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest
Title: Re: Kingfush
Post by: Kingfish on March 14, 2021, 10:17:07 am
Mar 14-20, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 3 of 5

Sun Mar 14

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 | seated one arm lat pulldown 60-60-60x5 | standing one arm cable row 50-50-60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* i get more soreness on the rhomboids doing one arm cable rows more than these heavy seated rows. il keep the exercise selection the same but till add more volumes of the one arm rowing and only use the heavy seated chest supported rows as max weight movement.

seated machine row 265x3
http://www.youtube.com/watch?v=gaqSAU9rJ2g

11:00am
Squats 315-405-495, 495x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60-70-80 5x2 sets | standing one arm cable row 60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:00pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60 5x2 sets | standing one arm cable row 60-70-80x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Mon Mar 15

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | one arm shoulder press 100-100-90, 100-100-80, 100-100-80 5x1 reps per weight per cluster
Rows seated row machine 235-250-265x3, 280-295x2 | one arm standing rows 70-80-80x5, 60 10x2 sets
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* 3rd rep of the 190 on seated shoulder press got very slow and i was careless to still finish the rep. now i probably fatigued my back a lot more than i had to. did back off volumes using another machine that allows single arm pressing

11:00am
Squats 315-405-315
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100-90, 10x1 sets per weight per cluster. x4 clusters | bw dips 10x1, 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets | one arm seated for machine 100 10x4 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* yup, i strained my lowerback from this mornings very slow 3rd 190 rep on seated shoulder press. did 315-405 like routine but when i was about to eat air on the 495, i felt a whole body shock feeling then suddenly felt the loss of tightness in the lowerback. i tried 315 and yes, my back is shot. the rep was easy but the stabilizing muscles of my lowerback are severely weak. will probably skip the 495 later and hit it again tmrw. its not as bad as it sounds but i don't like feeling broken

5:30pm
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100 10x3 sets, 110x10 | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets rest | one arm seated row machine 100x1, 140-160x5
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each  rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting lowerback. broke it this morning doing a very slow 3rd 190 rep on the seated shoulder press. very tight now and having a hard time bending over to even tie my shoes. might take aleve to help with inflammation. i'm an idiot for not stopping the rep.

Tue Mar 16

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x4 sets | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* my physician and wife diagnosed my condition as a strained right lower back and gave me 2 days to recover.  i'm back again but did not do anything to harm my recovering back. i got mobility back, almost 80% pain free now on unloaded movements. did not try to do squats or double arm shoulder press to give it more recovery. il do at least 405 this afternoon.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10 10x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100 10x3 sets each | seated row with parallel bar attachment 120-135 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* back is not 100% but got a routine 495. there is still some tenderness but it did not bother my squat. had to stop at the 2nd set on the one arm shoulder pressing because of tricep cramps. the volumes of bw dips added a good about of fatigue.

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100-110 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10-12x10, #14x5, #16-18x3, #14x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110-120x10,140-160 5x2 sets each | seated row with parallel bar attachment 120 10x3
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting the squats again for better recovery of my lower back. added the hoist seated chest press machine and doing them with a narrow grip for front delt action. the one arm overhead press feels like half of the pressing is done by the triceps. the seated chest feels more delt involvement.

Wed Mar 17

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16x5, #12x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 50x10, 70-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

* morning workout felt very good. little back soreness but nothing that stopped me doing routine 495 at my weakest time of the day. did some walking since i didn't spend a lot of time because i had all the machines to myself. very rare that people use the hoise machines.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16-18x5, #12-13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

6:00pm
Squats 315-405-495
Vertical Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Horizontal Shoulders seated chest press machine narrow grip stack #12x10, #14-16-18x5, #13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80-85-90x5 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm rest

Thur Mar 18

5:30am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13x10
Vertical Back seated lat pull down machine stack #10-11x10

11:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13-14x10
Horizontal Back one arm seated row machine 70-80-90-100x5 | seated cable row parallel attachment 120-135-150x10

5:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13x10
Horizontal Back seated cable row parallel attachment 120 10x4 sets

Fri Mar 19

5:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13 x10
Horizontal Back one arm cable row 60-70 x10

11:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13-14-15 x10
Horizontal Back one arm cable row 70-80 x10 | seated cable row parallel grip 135-150-160-180x10

5:00pm
Squats 315-405-495, 495x2
Vertical Push seated shoulder press machine 95-110-125 x10
Horizontal Pull seated row machine 135-150-165-180-195 x10

* started going sets of 10s because im resting my lower back that i strained doing a very slow third rep on the shoulder press. been favoring 10s now because it makes me look bigger. the movement needs more concentration because the sets take longer with more time to screw up the supporting back muscles.

Sat Mar 20

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 95-110-125x10
Horizontal Pull seated row machine 180-195-210x10

2:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 110-115-115x10
Horizontal Pull seated row machine 210-215-215x10 | seated cable row parallel grip 120-135-150x10
Inclined walking 1.75 miles, 30mins 3-4,mph 6% inclined 120-130 bpm
Title: Re: Kingfush
Post by: Kingfish on March 21, 2021, 11:09:20 am
Mar 21-27, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 4 of 5

Sun Mar 21

5:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 110x10, 140-155-170x3, 185x2, 115x10
Horizontal Pull seated row machine 210x10, 240-255-270x3, 285-290x2, 215x10 |
Vertical Pull seated lat pulldown machine #10x10 | seated one arm cable pulldown 70-80x5
Horizontal Push seated chest press #12x10, #14-16x5, #18x3, #13x10

* doing sets of 10s getting me winded and too tired when i do them back to back on all the other movements. had to be creative and put them in the routine without adding too much fatigue. sandwich them at the start and end of the routine as warmup and backoff with the ramping heavies in the middle. worked alright today.

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 110x10, 140-155-170x3, 185x2, 115x10
Horizontal Pull seated row machine 210x10, 240-255-270x3, 285-290x2, 270x5
Horizontal Push seated chest press #16-17-18x3, #15x10
Vertical Pull seated one arm cable pulldown 70-80x5

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Vertical Pull seated one arm cable pulldown 70-80-90x5, 80x8

* back 100% recovered from the strain last week.

Mon Mar 22

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285-290x2, 240x10 
Vertical Pull bw chins 5x4 sets
Horizontal Push seated chest press #15-16x5, #17-18x3, #15x10
Cardio Walk 15mins, 1mile  4mph @ 6% incline 130-140HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285x2, 240x10 
Vertical Pull bw chins 5x4 sets
Horizontal Push seated chest press #15-16x5, #17x3, #14x10


Tue Mar 23

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285-290x2, 240x10 
Vertical Pull bw chins 5x2 sets, 10x1 sets
Horizontal Push seated chest press #15-16-17x5, #14x10
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 125HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285-290x2, 240x10 | one arm cable row 6-70-80x5 
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10

5:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10 | one arm cable row 6-70-80x5 rest 
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10

Wed Mar 24

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10  | one arm cable rows 70-80x5, 70x10
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

10:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10  | one arm cable rows 70-80x5 | one arm seated machine rows 80-90-100x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* been on a slight caloric restriction and now beginning to feel a little weaker. lift numbers are the same but takes more effort now. i do not have enough energy for backoff sets anymore.  anything over 495 will crush me. dropped 4-8lb and at 210-212bw. i was 216-220 when i got the 545. that extra bodymass makes so much of a difference.

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10  | one arm cable rows 70-80x5 rest | one arm seated machine rows 80-90-100x5 rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10 rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

Thur Mar 25

5:00am
Squats 315-405-495

* resting small exercises. did not nap as much as i want. squats were still alright.

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 255-270x3, 285-290x2 | one arm cable rows 70-80x5 rest | one arm seated machine rows 80-90x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* resting the back offs 10s. lowerback getting tired supporting the form. i can't maintain this pace with 10s.

5:30pm
Squats 325-415-505
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 255-270-285x3, 290x2, 270x5 | one arm cable rows 80-90-100x5 | one arm seated machine rows 80-90x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17-18x3
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* only a couple of blue 45s for me this afternoon so went with the yellows. the 505 was a bad idea. the first 2 singles felt the same. it was very heavy for a routine  lift before work. i was sweating afterwards. did not grunt but the rep was too slow for a non-fatiguing workout.

Fri Mar 26

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 255-270x3, 285-290x2 | one arm cable rows 80-90x5| one arm seated machine rows 80-90x5  rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5 rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 155x5
Horizontal Pull seated row machine 255-270-285x3, 290x2, 270x5 | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100-100x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 155x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100-100x5 rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5 rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* did bare minimum squats, shoulder press and machine rows. the chest press is adding too much crushing fatigue to my back now. need to freshen up. my legs were already strong for back off sets but my core is not very stable.

Sat Mar 27

5:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155x3
Horizontal Pull seated row machine 255-270x3

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2 | one arm seated shoulder press machine 50-70-90x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100-100x5, 110x3
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5 rest
Calves seated calf raise 2x45lb 5x3 sets
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2 rest | one arm seated shoulder press machine 80-90x3, 80x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 rest | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100x3, 90x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5 rest

* resting everything and doing single arm movements for better core recovery. that crushed feeling is still there. i wake up uncomfortable. its not a rounded back strain feeling. feels like a deep tissue massage on the lowerback with a very heavy therapist standing on top of you.
Title: Re: Kingfush
Post by: adarqui on March 21, 2021, 01:53:59 pm
3x495, incredible!!! How can i be the only one that thumbed this up, 3 days later. The fuck is wrong with you people!!!  ;D

sometimes you're just in awe, and forget to thumbs up.. :ninja:
Title: Re: Kingfush
Post by: Kingfish on March 21, 2021, 05:03:34 pm
^ appreciate the thumbs up.

i'm not the type to do things for attention or approval of anybody, so no hard feelings if no one cares at all.  ;D

i do this for myself. i've lifted countless times on an empty gym at 3am.
 
Title: Re: Kingfush
Post by: Kingfish on March 28, 2021, 09:57:20 am
Mar 28 - April 3, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 5 of 5

Sun Mar 28

5:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2 | one arm cable rows 70-70x5
Horizontal Push seated chest press #15-16x3
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

* the one arm seated machine row is causing my back to twist a little cause this discomfort. will skip for now.

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 155-170x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 | one arm cable rows 70-80x5
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

6:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2  | one arm cable rows 70-80x5 rest
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest
 
Mon Mar 29

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 170x5
Horizontal Pull seated row machine 250-265-280x3, 295x2 | one arm cable rows 70-75x5
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 175x5
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5
Horizontal Pull one arm cable pulldown 60-70x5
Horizontal Push seated chest press #15-16-17x3
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 175x5
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5 rest | seated cable rows parallel grip 135-150-165-180x3
Horizontal Pull one arm cable pulldown 60-70x5
Horizontal Push seated chest press #15-16-17x3
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

Tue Mar 30

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5-4.0 mph/6% incline 130HR

* got an open cut on my left hand from a callus that ruptured. been taking it easy on the pulling because i want my wound to heal.

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5 rest | seated cable row parallel grip 150-160-180x3
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5-4.0 mph/6% incline 130HR rest

5:30pm
Squats 315-405-495
Cardio Walk 15mins, 1 mile@4.0 mph/6% incline 135HR

* kept afternoon to just squats and cardio. gym too packed and don't have time to go to the other one. was happy with the routine.

Wed Mar 31

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 80-95-110x10
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5, 55-60x10
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 15mins, 1 mile@4.0 mph/6% incline 130HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 110-125x10
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-70x5, 55-60x10

5:45pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 125x10

* minimal routine again. been resting because i'm not eating as much. want to stay in the low 210lb. not going to be multi 495 strong but strong enough to routinely get 495 while staying leanish.

heres me at 210-212.
(https://scontent-sjc3-1.xx.fbcdn.net/v/t1.15752-9/167796639_4043902738994044_2451710143050250881_n.jpg?_nc_cat=111&ccb=1-3&_nc_sid=ae9488&_nc_ohc=h5zlBkplSlYAX8RAzGx&_nc_ht=scontent-sjc3-1.xx&oh=ff5be8b596da9208dd1eba45477a09b5&oe=608B52D7)

Thur April 1

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155x3
Horizontal Pull one arm cable rows 60-70x5

* the volumes and intensity of the seated shoulder pressing is adding too much fatigue to my lowerback. had to stop before the weights start to feel heavy so i freshen the back some more.

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 125x10
Horizontal Pull one arm cable rows 70-70x5, 60x10 | seated row machine 245-250x3

* skipped the lunch workout. i'm feeling under the weather. it got very warm and i'm not feeling to good with the sudden weather change. slept more and felt a lot better in the afternooon.

Fri April 2

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 125x10
Horizontal Pull one arm cable rows 60-70x5, 60x10

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 125x10
Horizontal Pull one arm cable rows 70-80x5, 70x10

5:30pm
Squats 315-405-495
Horizontal Pull one arm seated cable row machine 80-90x5, 80x10

Sat April 3

6:00am
Squats 315-405-495
Vertical Push seated shoulder press machine hoist stack #10-12-14-16x5 (18 max)
Horizontal Pull one arm cable rows 60-70x5, 65x10

6:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine hoist stack #12-14-16x5 (18 max)
Horizontal Pull seated one arm row machine 80-90-100x5
Title: Re: Kingfush
Post by: Kingfish on April 03, 2021, 10:15:12 am
April 4-10, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

April Week 1 of 4

Sun April 4

6:00am
Squats 315-405-495
Vertical Push seated dip machine 120-135x5
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

* first time in a long time i took a friday and saturday night off because of some kids activities at the park for easter and a birthday party. thought it was already sunday yesterday. readjusted log.
* still going with minimal movements to freshen up. workouts take less than 30 mins.

11:30am
Squats 315-405-495
Horizontal Push close grip bench press 135-185 5x2 sets each
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

Mon April 5

5:00am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185-185x3, 205x2, 225 2x3 sets
Horizontal Pull seated one arm cable rows 80-90x5, 80x10
Cardio Inclined Walking 1mile, 15mins, 4mph@6%. HR max 142

11:30am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185x3, 225-225x2
Horizontal Pull seated one arm cable rows 90-100x5, 90x10]

Tue April 6

5:00 am
Squats 315-405-495
Vertical Push seated shoulder press machine 125-140-155-170x3, 140x10
Horizontal Pull seated one arm cable rows 70-80-90-100-110x3, 120x2, 100x10
Horizontal Push seated chest press machine #12-14x5, #12x10

11:00 am
Squats 315-405-495
Horizontal Pull seated one arm cable rows 90-100x5, 110x3, 120x2, 100x5
Horizontal Push seated chest press machine #12-14-16x5, #12x10
Calves 2x45lb 2x10 sets, 2x45lb+25lb x10

5:30 pm
Squats 315-405-495
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5 | one arm cable rows standing 70-80x10
Horizontal Push seated chest press machine #14-16x5, #14x10

* lowerback one more good sleep away from being completely strain free. its from the vertical pushing. very small form changes affects the strain on the back so fast. i'm already reseting between heaving singles. i'm focusing on the neutral arc of the back. not worth it to have a weakened lower back. a close grip chest press works almost the same thing so il just do that instead.

Wed April 7

5:00 am
Squats 315-405-495 
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5
Horizontal Push seated chest press machine #12x10, #14-16x3, #12-14x10
Inclined walking 15mins, 1mile, 4mph@6%, 130BPM max

5:30 pm
Squats 315-405-495, 495x2 
Horizontal Pull seated one arm cable row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x5, #14x10

* bw 212-214. feeling a little stronger so added a double 495 backoff. 3rd rep would have been very difficult.

Thur April 8

5:00 am
Squats 315-405-495 
Horizontal Pull seated cable row machine 235-250-265x3 | seated one arm row 70x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10

* got a good 45min nap at break at work. enough to recover from a 495 double from last workout. the single this morning was heavy but not a grinding rep. getting back to the heavy row machine again after my left arm broken skin got healed.

11:00 am
Squats 315-405-495 
Horizontal Pull one arm seated cable row machine 90-100-110x5, 120-130x3 | one arm row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10
Vertical Push seated one arm cable shoulder press 25-30x10

5:00 pm
Squats 315-405-495 
Horizontal Pull one arm row 75-80x10
Horizontal Push seated chest press machine #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 30-35x10

Fri April 9

5:00 am
Squats 315-405-495 
Horizontal Pull one arm row 60-65x10
Vertical Push seated one arm cable shoulder press 25-30x10, 35-40x5

5:30 pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-12x10
Vertical Push seated one arm cable shoulder press 40x5
Horizonal Push seated chest press machine #12x10, #14-16x5, #14x10

Sat April 10

5:00 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12-13x10

11:30 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12x10, #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 40-50x5 | seated one arm shoulder press 50-60-70x5, 50x10

* did the seated shoulder press machine facing backwards to help with back stability. im still not happy getting my lowerback beat a few weeks back. having a strained back is the worst injury to lifting. 
Title: Re: Kingfush
Post by: Kingfish on April 11, 2021, 10:16:16 am
April 11-17, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

April Week 2 of 4

Sun April 11

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12-13-14x10
Vertical Push seated shoulder press machine #10-11x10 | seated one arm shoulder press 50x5
Horizonal Pull seated row machine #12-13-14-15-16x10

* i was solo at the gym 5am on a sunday. after the squats, i did a circuit style routine alternating push/pull using machines. they are right next to each other. sets of 10 with medium heavy weights. #18 is full stack. this is the roc-it series from hoist. love using these.

11:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #11-11x10
Horizonal Push seated chest press machine #14-15-16x5, #14x10
Vertical Push seated shoulder press machine #10-11-12x10
Horizonal Pull seated row machine #14-15-16-17-18x10

* weekend mornings are at 24hr fitness because its the only one open at 5am. the lunch is at crunch fitness because its a lot closer to my place. they have the same hoist machine so i did the same routine with more volumes. i still have to figure out how to move up on resistance on the lat pulldown without straining either my back or my legs. i'm getting pulled up with resistances in the stack 12+

4:30pm
Squats 315-405-495, 495x2 
Vertical Pull seated lat pulldown machine #11x10
Horizonal Push seated chest press machine #14-15-16x5, #14x10 rest
Vertical Push seated shoulder press machine #11-12-13x10, #14-15-16x5
Horizonal Pull seated row machine #18-18x10 | single arm seated row machine 100-110x5, 120-130x2

* row machine already full stacked and still feel like a medium weight. had to use the other single arm row because this one goes all the way up to 130lb (260 on the selectorized plates). lower back is very fresh and strong so i went for a 495 backoff double. 3rd would be too much too soon. i'm only 210-212 with lowered carb for the past few days.

Mon April 12

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #11-12x10
Horizonal Push seated chest press machine #12x10
Vertical Push seated shoulder press machine #12x10, #14-15-16-17x5,
Horizonal Pull seated row machine #18-18x10 | single arm seated row machine 100x5
Inclined Walking 15min. 4mph@6%. 1 mile. 133HR max.

11:00am
Squats 315-405-495
Vertical Pull seated lat pulldown machine #12-13x10
Horizonal Push seated chest press machine #12-13x10
Vertical Push seated shoulder press machine #12-13x10, #14-15x5,
Horizonal Pull seated row machine #18-18x10
Seated Calf raise 2x45lbx10, 2x45lb+25lbx10, 3x45lbx10

5:30pm
Squats 315-405-495
Vertical Pull seated lat pulldown machine #12-12x10
Horizonal Push seated chest press machine #12-13x10
Vertical Push seated shoulder press machine #12-13x10
Horizonal Pull seated row machine #18-18x10

Squats - Liezel 45x5, 65x3, 95x2, 115x1, 125x1 | 115 2x5 sets, 95x10

* didn't really plan on doing a 3rd workout but had an errand close to gym so spent 30mins to get my bare minimum workout in. felt very good. i don't know why coming from the same manufacturer - hoist, the seated row has so little resistance compared to the rest of the lineup. it still has the same 18 stack of plates but the 18 resistance on the seated row feels light relative to the other equipement. the lat pulldown feels the heaviest because i can't properly brace myself.
* added squat log of wife since i'm helping her get to a 185 top single. i think the quads start to form into a square once you reach the 2 plate mark. 1.5 plate can still be very feminine. shes been doing squats for a long time and even has better form than me because of better flexibility. shes just not lifting seriously because of lack of time.

Tue April 13

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #12-12x10, #14-15x5
Horizonal Push seated chest press machine #12x10 rest
Vertical Push seated shoulder press machine #12-13x10, #16-17-18x5,
Horizonal Pull seated row machine #18-18x10 | single arm seated cable pulldown 70x5
Inclined Walking 15min. 4mph@6%. 1 mile. 139HR max.

11:30am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #14-15x5
Horizonal Push seated chest press machine #13-14x10
Vertical Push seated shoulder press machine #16-17-18x5, #14x10
Horizonal Pull seated row machine #18-18x10 | single arm row machine 100-105x5

5:30pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #13-14x10
Vertical Push seated shoulder press machine #16-17-18-18x5, 
Horizonal Pull seated row machine #18-18x10 | single arm row machine 100-110-120x5

Wed April 14

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #12-13x5
Horizonal Push seated chest press machine #15-16x5
Vertical Push seated shoulder press machine #16-17-18x5,
Horizonal Pull seated row machine #18-18x10 | single arm seated row machine 100-105x5
Inclined Walking 15min. 4mph@6%. 1 mile. 139HR max.

11:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16-17x5
Vertical Push seated shoulder press machine #16-17-18x5
Horizonal Pull seated row machine #18-18x10 rest | single arm seated row machine 100-110x5 | standing cable face pull 100-100x10

6:00pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16-17x5
Vertical Push seated shoulder press machine #16-17x5
Horizonal Pull seated row machine #18-18x10 rest

Thur April 15

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13x5
Horizonal Push seated chest press machine #16x5
Vertical Push seated shoulder press machine #16-17x5,
Horizonal Pull seated row machine #18-18x10

5:30pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13x5 rest
Horizonal Push seated chest press machine #16x5
Vertical Push seated shoulder press machine #16-17-18x5,
Horizonal Pull seated row machine #18-18-18x10

8:00pm
Squats - Liezel 45x5, 65x5, 95x2, 115x1, 125x1 | 115 2x3 sets, 95x10

Fri April 16

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13x5
Horizonal Push seated chest press machine #16x5
Vertical Push seated shoulder press machine #16x5,
Horizonal Pull seated row machine #18x10

* i spend the longest time resting 3min between the 405-495 single. that and changing my shoes. the machines are right next to each other and nobody uses them most of the time.

11:30am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16x5 rest
Vertical Push seated shoulder press machine #16-17-18x5, #13-13-14x10
Horizonal Pull seated row machine #18-18-18x10

5:00pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #11-12x10
Vertical Push seated shoulder press machine #11-12x10, #16-17x5, #13-13-14x10
Horizonal Pull seated row machine #18 10x4 sets

Sat April 17

4:00pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16-16x5, #13-13x10
Vertical Push seated shoulder press machine #16-17-18x5, #11-12x10
Horizonal Pull seated row machine #18-18x10 | seated one arm row machine 100-100-100x5

* very busy at work. need more sleep and did not wake up until late in the afternoon. one workout today. felt alright.  might do another one late at night if i feel like it.
Title: Re: Kingfush
Post by: Kingfish on April 18, 2021, 10:00:00 am
April 18-24, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

April Week 3 of 4

Sun April 18

5:30am
Squats 315-405-495 
Horizonal Pull seated row machine #18-18x10
Vertical Pull seated lat pulldown machine #10-11x10, #14-14x5
Horizonal Push seated chest press machine #10-11x10
Vertical Push seated shoulder press machine #10x10, #16-17x5, #11-12-13x10

7:00pm
Squats 315-405-495 
Horizonal Pull seated row machine #18-18x10
Vertical Pull seated lat pulldown machine  #13-14x5
Horizonal Push seated chest press machine #13x10
Vertical Push seated shoulder press machine ##16-17-18x5

Mon April 19

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #15x5, #10-11-12x10
Horizonal Pull seated row machine #18-18-18x10
Vertical Pull seated lat pulldown machine #12-13-14-14x5
Vertical Push seated shoulder press machine #16-17x5, #10-11-12x10
Inclined walking 15 mins. 1 mile. 4mph@6%

11:00am
Squats 315-405-495, 495x2
Horizonal Push seated close parallel grip chest press machine #10-11-12-13x10
Horizonal Pull seated row machine #18-18x10
Vertical Pull seated lat pulldown machine #10-11-12-13x10
Vertical Push seated shoulder press machine #10-11-12-13x10

Tue April 20

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12x10
Horizonal Pull seated row machine #18-18x10 | seated row machine one arm 100-100x10
Vertical Pull seated lat pulldown machine #13-14x10
Vertical Push seated shoulder press machine #10-11-12x10
Inclined walking 15 mins. 1 mile. 4mph@6%

11:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #11-12-13x10
Horizonal Pull seated row machine #18-18x10 | seated row machine one arm 100-100x10
Vertical Pull seated lat pulldown machine #12-13x10
Vertical Push seated shoulder press machine #11-12-13x10

5:00pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #11-12-13x10
Horizonal Pull seated row machine #18-18x10 rest | seated row machine one arm 100-100x10 rest
Vertical Pull seated lat pulldown machine #12-13-12x10
Vertical Push seated shoulder press machine #11-12-13x10

Wed April 21

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #11-12-13x10, #14-16-17x3
Horizonal Pull seated row machine one arm 100-100x10
Vertical Pull seated lat pulldown machine #12-13-13x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

10:30am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #15-16-17x5, #18x3, #13x10
Horizonal Pull seated row machine one arm 100-100-110x10
Vertical Pull seated lat pulldown machine #12-12-11x10
Vertical Push seated shoulder press machine #11-12x10 

* im still doing very well with this combination of push/pull using the hoist machines. i cannot go heavier on the lat pulldown so il save it for last after i already tire my back with heavy horizontal rowing. the seated shoulder press eventually tires my back when i go too heavy too often so i save that last on the workout too and use medium weight/high reps.

5:30pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12-13x10
Horizonal Pull seated row machine one arm 100-100-110x10 rest
Vertical Pull seated lat pulldown machine #12-11-11x10
Vertical Push seated shoulder press machine #11-12x10 rest

Thur April 22

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12-13x10
Horizonal Pull seated row machine one arm 100-100x10 rest
Vertical Pull seated lat pulldown machine #10-11-12x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

11:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12-13x10
Horizonal Pull seated row machine one arm 100-100x10 rest
Vertical Pull seated lat pulldown machine #10-11-12x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

5:30pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11x10
Horizonal Pull seated row machine one arm 100-100x10 rest
Vertical Pull seated lat pulldown machine #10-11x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

Fri April 23

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11x10
Horizonal Pull seated row machine 160-175x10
Vertical Pull seated lat pulldown machine #10-11x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

8:00pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12x10
Horizonal Pull seated row machine 175-190-205x10
Vertical Pull seated lat pulldown machine #10-11x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

* adding volumes of the horizontal pulling slowly. i damaged the skin on my hands doing very heavy reps for too long.  squats staying the same with no overshot to 545 anytime soon because i'm trying to lean down a little. tilapia fillets and white rice with some brown eggs in between when i feel very hungry.

Sat April 24

11:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12x10, #15-16-17x5, #12x10 | pronated close grip #10-11x10
Horizonal Pull seated row machine 160-175-190x10, 235-250-265x5
Vertical Pull seated lat pulldown machine #11-12x10

* after doing plenty of reps on the close grip chest pressing, i felt the need to hit an area of the front delts using a regular grip. the parallel grip hits the triceps a lot more but still gives the front delts workout. the pronated just hits it from a different angle.
* getting very strong and comfortable already with the seated row machine. 295 is max and i stopped at 265 for now.

5:30pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12x10, #12-10-8 1x20 (10-5-5 reps) | pronated close grip #10-11x10
Horizonal Pull seated row machine 160-175-190x10, 235-250-265x5 rest
Vertical Pull seated lat pulldown machine #11-12x10
Seated Calf Raise 2x45lb 20x2 sets

 
Title: Re: Kingfush
Post by: Kingfish on April 25, 2021, 09:41:32 am
April 25 - May 1, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

April Week 4 of 4

Sun April 25

5:30am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12x10, #15-16x5, #10-8-6-4 1x30 (10-10-5-5 reps) | pronated close grip #10x10
Horizonal Pull seated row machine 160-175-190x10, 250-265x5
Vertical Pull seated lat pulldown machine #11-12x10

* added a single set at the end focused on time-under-tension using medium to lighter weights. the big set takes a little over 2 mins. trying if i get to look bigger doing bb style lifting. it gets my cardio going a little.

1:00Pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11-12-13x10
Horizonal Pull seated row machine 235-250-265x5
Vertical Pull seated lat pulldown machine #11-11-12x10

6:30pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11-12x10
Vertical Pull seated lat pulldown machine #11-11-12x10

Mon April 26

5:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11-12x10, #14-15-16x5,  | parallel grip #10x10
Horizonal Pull seated row machine 205-245-250-265x5
Vertical Pull seated lat pulldown machine #11-11x10

11:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10x1, #14-15-16x5, #14x10
Horizonal Pull seated row machine #18-18x10
Vertical Pull seated lat pulldown machine #10-11x10

5:00pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11-12x10
Horizonal Pull seated row machine 235-250-265-280x5, 295x3
Vertical Pull seated lat pulldown machine #10-11x10

Tue April 27

5:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11-12x10 | parallel grip #10x10
Horizonal Pull seated row machine one arm 80-90x5
Vertical Pull seated lat pulldown machine #10x10

11:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11-12x10 | parallel grip #10-11-12x10
Horizonal Pull seated row machine one arm 90-100x5
Vertical Pull seated lat pulldown machine #10x10

7:00pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11-12x10 | parallel grip #10-11-12x10
Horizonal Pull seated row machine one arm 90-100-100x5

* added some light weight leg extensions doing 5 reps a set. found a leg extension machine that has a very good feel to it. resistance is constant even at full ROM.  will do these and leg curls with very light weights as cooldown/volume work.
* skipping or doing very little of the vertical pulling. my lower back is getting fatigued.

Wed April 28

5:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Horizonal Pull seated row machine one arm 90-90-100x5
Seated Leg Extension 70-85-100-100-100x5

11:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Seated Leg Extension 70-85-100-100-115x5, 130x2
 
* too much weight kills the form on leg extension very fast. the stack goes all the way to 295 like the seated row machine. i can't make it halfway within 3 workouts. i'm doing a hold at the top ROM and making sure that i get there every rep. will see if i get more newbie gains fast.

5:30pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Seated Leg Extension 70x10, 85x5

Thur April 29

5:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Seated Leg Extension 70-85x5
Seated Leg Curl 55-70x5

12:00pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Horizonal Pull seated row machine one arm 90-100x10

* the 100x10 on the one arm row is too tiring. all reps are good with full ROM but i get sweaty after. will stay with 90-90 until i get stronger.
* skip the leg isolations because i woke up late and hungry already.

5:30pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Seated Leg Extension 70-70x10, 85x5
Seated Leg Curl 70-70x10, 85x5

Fri April 30

5:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Seated Leg Extension 70-85x5
Seated Leg Curl 55-70x5

12:00pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Horizonal Pull seated row machine one arm 90-90x10
Seated Leg Extension 70-85x5, 100-115-130-145-160-175x3
 
6:00pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Seated Leg Extension 130-145x5
Horizonal Pull seated row machine one arm 90-90x10

Sat May 2

5:30am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10, #14-15-16-17-18x5
Vertical Pull seated lat pulldown machine #10-10x10, #10x20
Seated Leg Extension 70-85-100x5, 130-145-160-175x3, 100-100-100-100x5
Seated Leg Curl 70-85-100x5, 85-85-85-85x5

11:30am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Horizontal Pull seated row machine 90-90x10, 100-110x5
Seated Leg Extension 70-85-100x5

* messed up log and thought today was sunday aleady. had an off day from work and body clock is confused.
Title: Re: Kingfush
Post by: Kingfish on May 01, 2021, 10:06:59 am
May 2-8, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

May Week 1 of 4

Sun May 2

5:30am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10, #14-15
Vertical Pull seated lat pulldown machine #10-10x10
Seated Leg Extension 70-85-100x5, 115-130-145-160-175x3
Seated Leg Curl 70-85-100x5, 85-85-85x5

11:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10 
Horizonal Pull seated row machine 90x10, 100x5
Seated Leg Extension 100x5, 115-130-145-160-175-190x3

5:00pm
Squats 315-405-495, 495x2
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10 
Horizonal Pull seated row machine 90-100x5, 110-120-130x3
Vertical Pull seated lat pulldown machine #10-10x10
Seated Leg Extension 100x5, 130-160-190-205x3, 190-190-190x3

* feeling very strong after a good nap and lunch. had 495 in me but had some issues with my breathing on the 3rd rep. my mask got sucked in. i had to redo the breathing again it but i lost interest already. have it on vid and the 2nd rep was still very fast. too bad. il do the triple some other time.

Mon May 3

5:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Horizonal Pull seated one arm row machine 80x10, 90x5
Vertical Pull seated lat pulldown machine #10-10x10
Lying Leg Curl 70-70-70-85x5

* lowerback strained a little from the heavy seated leg curl yesterday. back feels crushed. did not affect the squat but it still felt very uncomfortable. will stop using a seated leg curl because it gets me this crushing strain. did the leg extension lying and the movement felt good.
 
11:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Vertical Pull seated lat pulldown machine #10-10x10
Lying Leg Curl 70-85x5, 100-115x3
Seated Leg Extensionl 70-70-70-70x5

* did very light weight leg extension and did them without holding on the hand grips. i'm just relying on bw to keep me planted so i don't crush my lowerback again. these leg isolations feel good after squats.

7:00pm
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Vertical Pull seated lat pulldown machine #10-10x10
Lying Leg Curl80-95x5, 80x5
 
* skipped most. did not feel like waiting on anything. gym too busy. did an errand and passed by gym to do little things.

Tue May 4

5:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Horizonal Pull seated one arm row machine 80-90x10
Vertical Pull seated lat pulldown machine #10x10
Lying Leg Curl 70-70-70x5

11:00am
Squats 315-405-495
Lying Leg Curl 65-65-80-80x10,
Seated Leg Extension70-70-85-85x10, 130-145-160x5

5:00pm
Squats 315-405-495, 495x3
Seated Leg Curl #5-5-5-5 x10
 
Wed May 5

8:00pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10x10
Vertical Pull seated lat pulldown machine #10x10
Seated Leg Curl #5-5-5-5x10

* baby sick. had to stay home most of the day.

Thur May 6

5:30am
Squats 315-405-495
Seated Leg Curl 70-70-70x10
Leg Extension 70-70x10

11:30am
Squats 315-405-495
Seated Leg Curl #6-8-10-10 x10
Leg Extension 70x10, 85-100x5, 130-160-175-190-205-220-235x3
Lat Pulldown Machine #10x10

* 2 weeks in on doing isolation movements for the legs and i'm already in the mid-heavy weights with comfortable form. i don't plan to go very heavy on these often. will stay in the light-mid weights with plenty of volumes. taking a break from the seated press. my lowerback is tired. it also got very tired after the 495x3 the other day.

5:30pm
Squats 315-405-495
Seated Leg Curl 70-85x10, 100-100x3
Leg Extension 70x10, 85-100x5, 130-160x3
Lat Pulldown Machine #10x10

Fri May 7

5:00am
Squats 315-405-495
Seated Leg Curl 70-70-70x10
Leg Extension 70-70x10
Lat Pulldown Machine #10-10x5
Seated Chest Press Machine #10-11-12x5

5:30pm
Squats 315-405-495
Seated Leg Curl 70-70x10, 85-100x5, 85-85x5
Leg Extension 70-70x10, 85-100-115-130x5
Lat Pulldown Machine #10-10x5
Seated Chest Press Machine #10-11-12x5

Sat May 8

5:00am
Squats 315-405-495
Seated Leg Curl 70-70-70x10, 85-100-115-130x5
Leg Extension 70-70x10, 85-100x5
Lat Pulldown Machine #10-10x5
Seated Chest Press Machine #10-11-12x5

11:30am
Squats 315-405-495
Seated Leg Curl 100x5
Lying Leg Extension 65-65x10, 80-95x5
Lat Pulldown Machine #10-11x5
Seated Chest Press Machine #10-11-12-13-14-15-16-17x5
Seated One Arm Row 90-100-110x5

6:00pm
Squats 315-405-495
Seated Leg Curl rest
Seated Leg Extension #5-6-7-8x5
Lat Pulldown Machine #10-11x5
Seated Chest Press Machine #10-11x5
Seated One Arm Row 90-100-110x5

* squats should have been strong already but the daily heavy leg extension fatigue now showed up. will go moderate weight now after a few skip workouts. the seated leg curl on the iroc machine feels very good.
Title: Re: Kingfush
Post by: Kingfish on May 09, 2021, 10:14:20 am
May 9-15, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

May Week 2 of 4

Sun May 9

5:30am
Squats 315-405-495
Chest Press #10-11x10
Lat Pulldown Machine #10-10x10, 
Seated Leg Extension 70-70x5
Seated Leg Curl #5-6-7-8x10
Row Machine #18x10
Shoulder Press Machine #6-7-8-9-10-11-12-13x5

3:30pm
Squats 315-405-495
Chest Press parallel grip #10-11x5
Lat Pulldown Machine #10-10x5, 
Seated Leg Extension rest
Seated Leg Curl #5-6-7-8x10
Row Machine 130-145-160-185-200-215-230-245x5
Shoulder Press Machine #10-11-12-13-14-15-16x5

Mon May 10

5:00am
Squats 315-405-495
Chest Press #10-10x5
Lat Pulldown Machine #10-10x5, 
Seated Leg Extension rest
Seated Leg Curl #5-6-7-8x10
Row Machine 175-190-205-220-235-250
Shoulder Press Machine #13-13x5

11:30pm
Squats 315-405-495
Chest Press rest
Lat Pulldown Machine #8-9-10x5, 
Seated Leg Extension rest
Seated Leg Curl rest
Row Machine 205-220-235-250-265x5
Shoulder Press Machine #10-11-12-13

5:30pm
Squats 315-405-495
Chest Press rest
Lat Pulldown Machine #9-10-11x5, 
Seated Leg Extension rest
Seated Leg Curl rest
Row Machine 220-235-250-265x5, 280x3
Shoulder Press Machine #10-11-12-13-14x5

Tue May 11

8:00am
Squats 315-405-495
Chest Press rest
Lat Pulldown Machine #10-10x5, 
Seated Leg Extension rest
Seated Leg Curl rest
Row Machine 220-235-250x5
Shoulder Press Machine #13-13x5

4:00pm
Squats 315-405-495
Chest Press rest
Lat Pulldown Machine #10x5, 
Seated Leg Extension rest
Seated Leg Curl #5-6x10
Row Machine 235-250-265x5, 280x3
Shoulder Press Machine #13-14-15-16x5

Wed May 12

7:30am
Squats 315-405-495
Chest Press rest
Lat Pulldown Machine #10-11x3, 
Seated Leg Extension rest
Seated Leg Curl rest
Row Machine 235-250-265x3, 280x2
Shoulder Press Machine #13-14-15-16x3

* cut the reps down on the other things to favor recovery. kept the weights the same. morning workout schedule moved due to baby watch.

11:30am
Squats 315-405-495
Row Machine 235-250-265-280x5
Shoulder Press Machine #14-15-16x3, #17-18x2
Lat Pulldown Machine #10-11-12-13x3, 
Chest Press rest
Seated Leg Extension rest
Seated Leg Curl rest

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3
Shoulder Press Machine #14-15-16x3
Lat Pulldown Machine rest 
Chest Press rest
Seated Leg Extension rest
Seated Leg Curl rest

Thur May 13

5:00am
Squats 315-405-495

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3
Shoulder Press Machine #14-15-16x3

Fri May 14

11:30am
Squats 315-405-495
Row Machine 235-250-265-280x3
Shoulder Press Machine #14-15-16-17-18x3, #7-8-9x10

4:30pm
Squats 315-405-495
Row Machine 235-250-265-280-295x3
Shoulder Press Machine #14-15-16-17x3

Sat May 15

11:30am
Squats 315-405-495
Row Machine 265-280-295-295x3
Shoulder Press Machine #16-17-18-18x3

* push-pull routine very strong with the triples. did double sets on the top weight. its also the machines full stacks.

5:30pm
Squats 315-405-495
Row Machine 235-250-265-280x3
Shoulder Press Machine #14-15-16-17x3
Title: Re: Kingfush
Post by: Kingfish on May 17, 2021, 07:41:18 am
May 16-22, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

May Week 3 of 4

Sun May 16

5:30am
Squats 315-405-495
Row Machine 235-250-265x3
Shoulder Press Machine #14-15-16x3

11:30am
Squats 315-405-495

Mon May 17

5:00am
Squats 315-405-495
Row Machine 235-250-265x3
Shoulder Press Machine #14-15-16-17x3

* bw steady now to near 210lb. been low on total volumes of other exercises and removed the leg isolations. doing too much with low-maintenance calories. don't want to feel tired and lethargic anymore. still doing light-medium weight cable upright rows and rows at home in my functional trainer. will lift better with more volumes later after this caloric surplus breakfast.

11:00am
Squats 315-405-495
Row Machine 235-250-265-280-295x3
Shoulder Press Machine #9-10x3
Chest Press Machine parallel grip #11x5

6:30pm
Row Machine 235-250-265-280-295x3

* thought about going to gym for a quick squat/row routine but ended up just doing the rows because the 2min gym from my place gets very pact at rush hour. don't really care to squat a third time today. nearing dinner time so did not bother waiting.

Tue May 18

5:00am
Squats 315-405-455
Row Machine 235-250-265-280x3
Shoulder Press Machine #10-11-12-1314-15-16-17x3

* right lower back tender. too much 295x3 rows in succession. its from the initial pull of the row machine to starting position. i had to use a staggered grip with left arm on the top handle and the right hand on the actual grips i will use. i cannot have both hands on the lower grips because i can't reach them.
* the 405 did not feel heavy but i can feel my lowerback strained. did more singles of 405 and each single made the weight feel lighter and lighter. light enough for me to get a comfortable 455. the 475+ could be a back breaker. save the 495 for later.

11:00am
Squats 315-405-495
Row Machine 235-250-265-280-295x3
Shoulder Press Machine #14-15-16-17-18x3

* found a way to get the rowing machine going without straining back on the initial pull. i have to be half standing, half seated for the for few inches of ROM, then get tucked in against the chest support afterwards. worked for me.

6:00pm
Squats 315-405-495
Row Machine 235-250-265-280x3
Shoulder Press Machine #16-17-18x3

* lowerback almost strain free now. the 495 felt alright. minimal routine feels good. will add back the other things eventually.

Wed May 19

5:00am
Squats 315-405-495
Row Machine 235-250-265-280x3 | seated lat pulldown machine #6-6-7-7x10
Shoulder Press Machine #14-15-16-17x3 | one arm 30-35-40x10

* added volumes of backup set on the pull/push routine using different machines. used the lat pulldown with the knee bracing so i don't strain my back. max is #9 before i get pulled up.

11:00am
Squats 315-405-495
Row Machine 235-250-265-280x3 | seated one arm row machine 50-55x10
Shoulder Press Machine #14-15-16-17x3 | one arm 30-35-40-45-50x10

5:00pm
Squats 315-405-495
Row Machine 235-250-265-280x3, 130-145-160x10
Shoulder Press Machine 125-140-155-170-185x3, 80-95-95x10

Thur May 20

11:00am
Squats 315-405-405
Row Machine 235-250-265-280-295x3, 160-175x10
Shoulder Press Machine 95-110-125-140-155x3

* skipped the 5am morning workout because i felt unrecovered from the high volumes of backoff from the last workout. did a 11am workout and my body is still fatigued. there is nothing strained or broken in my lowerback but i can feel the instability while i was warming up with the 405. too much time under tension on the shoulder pressing. i do the heavish triples with reset but went non-stop on the light-medium 10 reps. bad idea. had to rest more and get the 495 this afternoon.

5:00pm
Squats 315-405-495
Row Machine 235-250-265-280x3
Shoulder Press Machine 125-140-155-170x3

Fri May 21

5:00am
Squats 315-405
Row Machine 235-250-265x3, 175x10
Shoulder Press Machine 125-140-155x3, 95x10

11:00am
Squats 315-405-495
Row Machine 235-250-265-280x3, 190x10
Shoulder Press Machine 125-140-155-170x3, 110-125x10

5:00pm
Squats 315-405-495
Row Machine 235-250-265-280-295x3, 190x10
Shoulder Press Machine 140-155-170-185x3, 125x10

Sat May 22

5:00am
Squats 315-405
Row Machine 235-250-265-280x3
Shoulder Press Machine 125-140x3

* yesterdays 185 shoulder press added noticeable hip/back fatigue. kept it light to 405 and will go 495 later after more rest. did sets of 10s of 1 arm standing shoulder press at my home cable station for volumes.

11:00am
Squats 315-405-495
Row Machine 235-250-265-280-295x3, 205x10
Seated Dip Machine #8-12x5, #13-16x3

* skipped the shoulder pressing for now until all hip/midsection fatigue is gone. seated dips is a good pressing without tiring midsection. if i overdo intensity, i tenderize my elbows but that doesn't affect the squat. bw 212-214lb

5:00pm
Squats 315-405-495
Row Machine 235-250-265-280x3
Seated Dip Machine #13-15x5
Home Cable Station rows, one arm standing shoulder press, upright rows 10x2 sets


 
Title: Re: Kingfush
Post by: Kingfish on May 23, 2021, 09:49:01 am
May 23-29, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

May Week 4 of 4

Sun May 23

5:00am
Squats 315-405-405
Row Machine 145-175x10
Shoulder Press Machine 30-50-70x10

11:00am
Squats 315-405-495
Row Machine 145-160-175-190x10
Shoulder Press Machine one arm 30-50-70x10
Inclined Cardio Walk 1miles. 3mph@6% 20mins 125HR max

4:00pm
Squats 315-405-495
Row Machine 235-250-265-280x2
Standing Cable Shoulder Press one arm 30-50-70x10
Inclined Cardio Walk 1miles. 3mph@6% 20mins 125HR max

Mon May 24

5:00am
Squats 315-405
Row Machine 235-250-265x2
Standing Cable Shoulder Press one arm 20-25-30-35-40x10

11:00am
Squats 315-405-495
Row Machine 235-250-265-280x3, 220x5
Seated Shoulder Press Machine 125-140x3, 155-170-185x2
Inclined Cardio Walk 1miles. 3.2mph@6% 20mins 125HR max

5:00pm
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.4-4mph@6% 20mins 137HR max

Tue May 25

5:00am
Row Machine 235-250x3, 265x2
Seated Shoulder Press Machine 140-155x3, 170x2
Inclined Cardio Walk 1.2miles. 3.4-3.8mph@6% 20mins 125HR max

* skipped the morning squats because i'm not very strong in the mornnings due to my caloric deficit. slowly leaning down to 208-212 again. first time i did cardio at the beginning of a workout and it took more than 5 mins to get my heart rate over 120. did not break the 130-135HR even at a few mins of 3.8mph. don't want to get too tired for my squats later.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155x3, 170-185x2
Inclined Cardio Walk 1.2miles. 3.2-3.6mph@6% 20mins 125HR max

5:00pm
Squats 315-405-495
Inclined Cardio Walk 1.1miles. 3.4mph@6% 20mins 127HR max

Wed May 26

5:00am
Row Machine 235-250x3, 220x5
Seated Shoulder Press Machine 140,155x3, 125x5
Inclined Cardio Walk 1.2miles. 3.2-3.8mph@6% 20mins 133HR max

11:00am
Squats 315-405-495
Row Machine 235-250x3, 265-280x2
Seated Shoulder Press Machine 140-155x3, 170-185x2
Inclined Cardio Walk 1.15miles. 3.4mph@6% 20mins 130HR max

* bw 208-210 slowly now. i've already removed the morning squat routine. my lunch squat now is starting to feel heavier too. calories in the low 2000s, with added calorie burned by my 20-60min/day inclined walking. i'm getting in the low teens BF now. will add a few more carbs before a 495 squat workout but still limit calories on other workouts.

5:30pm
Seated Shoulder Press Machine 140-155-170x3
Inclined Cardio Walk 2.25miles. 3.4mph@6% 40mins 135HR max

* took cardio to another level and tried a 40min walk. noticeable difference post workout on my hamstrings. felt them almost near cramping when i sat down on the shoulder press machine. nothing a dedicated stretch can't fix.

Thur May 27

5:00am
Row Machine 235-250-265x3
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.15miles. 3.4-3.8mph@6% 20mins 135HR max

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1
Inclined Cardio Walk 2.35 miles. 3.4-3.6mph@6% 40mins 130HR max. burned 440kcal

5:00pm
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.4-3.8mph@6% 20mins 133HR max. burned 225kcal

* beginning to feel comfortable with my cardio routine. bw down 2lbs after a workout. got down to 206 for the first time in months. 495 single still ok. not a grinder but will only do a double at best if i went for it.

Fri May 28

5:00am
Row Machine 235-250-265x3
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2miles. 3.4-3.8mph@6% 20mins 135HR max 225kcal burned

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2 miles. 3.4-3.8mph@6% 20mins 135HR max. burned 225kcal

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2 miles. 3.4-3.8mph@6% 20mins 135HR max. burned 225kcal

Sat May 29

7:00am
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2miles. 3.4-3.8mph@6% 20mins 135HR max 225kcal burned

* skipped the rows. somebody using and i'm getting very hungry. workout late because of holiday sched at work.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2 miles. 3.4-3.7mph@6% 20mins 133HR max. burned 225kcal

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2 miles. 3.4-3.8mph@6% 20mins 133HR max. burned 225kcal

* i like this routine. been doing same thing consistently. the walking pace depends on how well i feel. if i feel good, i do 3.4 for 2mins only and go 3.7-3.8 until im close to 1.15 miles, then slow down again to end at 1.2 miles at the 20min mark. if i'm sluggish, i do more 3.4 until the 10min mark and 3.6 until i catch up on the pace.  i have to be at the 0.9 mile mark by 17min to make it. 3.8+ is too fast and brings my heart rate pass 135. not good for what i'm doing this for - fat loss. target is 70% so ~ 125bpm


Title: Re: Kingfush
Post by: Kingfish on May 30, 2021, 09:45:12 am
May 30 - June 5, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 1 of 5

Sun May 30

5:00am
Inclined Cardio Walk 1.2miles. 3.4-3.7mph@6% 20mins 129HR max 225kcal burned
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

11:00am
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.4-4.4mph@8% 20mins 140HR max 260kcal burned
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

* increased intensity of my inclined walking to 8% grade. plan was to 3.4 pace all the way to 1.13 miles. always a 20min workout. that would give me a good 245kcal burned number. was a good plan. got my heart rate to 125-130 quickly. got bored at the 15min mark and wanted to see if i can do the same 1.2mile distance. had to go all the way up to 4.4mph and hit 1.2miles. heart rate up to 140. it was not a good idea. il get tired doing it this fast. will stick to my original plan of 3.4 all the way to 20min. total mileage is ugly at 1.13 but kcal burned is a solid 245 number. the extra 15 kcal burned by going very fast on the last 2 mins is not a good tradeoff.
 
Mon May 31

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.13miles. 3.4mph@8% 20mins 133HR max 245kcal burned

* skipped yesterday afternoon workout because i got tired from the inclined walking. was very strong this morning and had to problems doing an early squat routine.
* even this steady 3.4mph at 8% incline is tiring. i find it easier to walking at a faster pace with less incline. il give this 8% a couple of more workouts and see if i can adapt to it.

11:00am
Squats 315-405-495
Inclined Cardio Walk 1.33miles. 4mph@8% 20mins 150HR max 245kcal burned

* did a little cardio experiment after the squats. same total 245 kcal burned but used more speed instead of incline. it felt easier to me muscularly to finish the 20min routine but it gave my cardio a good beatdown. my heart rate was redlined at 150 and i was sweating and breathing hard. legs felt alright. resistance of the 6% is easy. i prefer this routine except for the massive sweating. it was a hot day so on a typical cold morning, my HR won't be this high. this is post squat also so starting hr was already in the 110+.  skipped the rest of the workout because my clothes got soaked. felt dirty being this sweaty

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.33miles. 3.4-4mph@6% 20mins 133HR max 245kcal burned

Tue Jun 1

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.33miles. 3.4-4.2mph@6% 20mins 245kcal burned

11:00am
Squats315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6 mph@6% 20mins 225kcal burned

* doing the inclined walking at home now because this hot summer weather is getting me all soaked up. also walking barefoot for more freshness. 3.6mph for 20mins is a very good walking pace for fat loss.

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6 mph@8% 20mins 260kcal burned

* 8% incline is not a lot more effort from 6% in a 3.6mph pace. the extra 35kcal burned is worth the the effort. getting leaner faster with the extra cardio. been very consistent also with these for more than a week now.

Wed Jun 2

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* squat was heavy. 8% grade walking tire me a little. can't do it very often.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* whole body felt beat and weak. walking barefoot is ok but doing too many too soon was not a good idea. wore shoes again. i know i was fatigued because i slept 830pm-430am. that was a very long time of recovery. felt better after.

5:00pm
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 10x2 sets

Thur Jun 3

6:00am
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 10x2 sets

* company gym opened again after being closed due to the pandemic. they don't have the machines i like to use. did the rows and shoulder press in the functional trainer
 
11:00am
Squats315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

Fri Jun 4

6:00am
Squats 315-405-405
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 10x3 sets

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned


Sat Jun 5

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 125x10
Row Machine 235-250-265x3, 280x2, 175x10 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-125x10
Row Machine 235-250-265x3, 280x2, 175-190x10 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 195x1
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1miles. 3mph@8% 20mins 225kcal burned

* long gym story short - big powerlifting guy who asked to work in talked shit about the whip of the bar i was using. i did my 3 singles without rest. told him the bar is ok. new guy at gym had no idea what just happened.
* i guess a whippy bar is good for explosive paused squats that bends it at the get go. by the time i reach the sticking point, the unbending is helping it drive the weight up. lol. what a cheat. thats why i paid for a fancy eleiko bar.
* legs a bit on the consistent inclined walking. did more inclined with less speed and kept calories burned consistent. 3mph@8% feels easier to me.
Title: Re: Kingfush
Post by: Kingfish on June 06, 2021, 09:46:51 am
June 6-12, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 2 of 5

Sun Jun 6

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 25-27-30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* squat felt heavy. the 8% incline yesterday added noticeable fatigue to my body. cut back to 6% again.

10:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 25-27-30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* a little stronger on the squat but still legs still not completely recovered from the 8%incline walk yesterday.

6:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30-40x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

Mon Jun 7

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30-40x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

10:30am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 40x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

6:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 35x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* this template is working very well for me. nothing is hurting. shoulders got tired a little with the 30-40x10 backoff in one workout so keeping it to single set of 10 this time.

Tue Jun 8

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

Wed Jun 9

5:00am
Squats 315-405
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* stop the squats at 405. back was not solid. got tired of the 200x1 shoulder press yesterday.

12:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

6:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* lowerback feeling a lot better now. 495 felt routine again.

Thur Jun 10

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
 
5:30pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

* skipped lunch workout. too sleepy. skip the afternoon walking too. no time before work because i woke up late.

Fri Jun 11

5:00am
Squats 315-405
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* did workout at work gym. did not get good sleep. stopped at 405.

12:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
   
5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* bw steady in the 210-212 now and decided to eat more fish at lunch. felt stronger than usual this afternoon. did a backoff 495x2 and it was not a grinder. keeping the routine very simple now. the less exercise i do, the easier it is to manage fatigue and progress. these basic rows/press hit almost everything anyway.

Sat Jun 12

8:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

12:00pm
Squats 315-405-455
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

* it was very hot and humid today. the inclined walking at home in the morning was not a good idea. i lost more bw than i had too. i was sweating before the 10min mark on my cardio. the squat felt very heavy. 475 would have been a grinding rep. no chance of 495. 455 was a good choice. skipped lunch time cardio. too hot.
   
5:00pm
Squats 315-405
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* resting the squats. all other lifts feel solid.
Title: Re: Kingfush
Post by: Kingfish on June 13, 2021, 09:19:04 am
June 13-19, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 3 of 5

Sun Jun 13

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* squats still felt heavy after good dinner and long sleep. skip the inclined walking for more recovery.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

Mon Jun 14

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* very strong this morning on the other lifts. could have added another weight on the press/row too 200/295 but sticked to my routine so i don't fatigue too fast.

10:30am
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* added a backoff 495 double and did triples on the top weight of the push/pull. feeling very strong after skipping a couple of cardio sessions.

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* still very strong. hope i can maintain this pace but probably not. will take off the backoff doubles and lower top weight on push/pull to doubles again when i get fatigued.

Tue Jun 15

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* squats felt very strong already. still not as coordinated as my mid or last workout but solid for a 1st workout.

11:00am
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* doubles were heavy but was will a routine lift.

4:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* will keep double 1x per day. too much intensity my core is feeling some fatigue

Wed Jun 16

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* feeling very good this morning. going to be a very hot day. heat wave for the next couple of days here in san francisco. will lift better later after strong breakfast and nap.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* too hot during lunch time. gym AC got overwhelmed by heat wave. did not feel comfortable overexerting and sweating it out. its my work night later and need another good sleep in the afternoon. overexerting messes with my sleep in the afternoon. will try again later in the other gym with better AC

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* everything as planned. 3rd rep would have been a grinder but not a back breaker. 2nd rep still went up alright. good to keep a rep extra and not burn out.

Thur Jun 17

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* another very hot midday. could have done the backoff double already but felt like another round of sleep would be better.

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* ok this workout routine works. save the double 495 for afternoons when im best coordinated. i could do triples soon but those add so much fatigue so i will stay with doubles.

Fri Jun 18

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:30pm
Squats 315-405-495-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Sat Jun 19

7:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* strong enough for a 495 double but feel like i would tire fast if i do so just did another single. it was more explosive than the first.

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Title: Re: Kingfush
Post by: Kingfish on June 20, 2021, 10:18:24 am
June 20-26, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 4 of 5

Sun Jun 20

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* only squats in the afternoon at gym. right wrist not well. baby slept on it. can barely lift the thick red plates to the bar. noticed it because i dropped a plate. will heal quickly.

Mon Jun 21

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* same thing for weeks now. i'm getting more efficient too. workouts last less than 30 mins. half of that spent with squats. half of that time putting on oly shoes.

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* strong enough for 495x2. starting to forget that i'm always stronger on the non-working side of the week. the work schedule is very slow in the last few months that i start not to add work stress to my routine, but the sleeping pattern always will be a challenge.

Tue Jun 22

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Wed Jun 23

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* did squats last because everyone in front of me in line decided that its a squat wednesday. still felt like a routine morning lift. i lift very well when i'm not low on sleep.

11:30am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:30pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

* skipped the heavy machines and did the functional trainer with light weights. im working tonight.

Thur Jun 24

5:00am
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

11:30am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* the heavy machine push/rows felt easier after a couple of skipped workouts. i could have added another stack and max the weights but it can wait until my non-work days.

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

Fri Jun 25

7:00am
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

12:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

5:30pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2 | 65 10x3
Row Machine 235-250-265x3, 280x2 | 115 10x3

Sat Jun 26

7:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2 | 65-80 10x3
Row Machine 235-250-265x3, 280x2 | 115 10x3

5:30pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets
 
Title: Re: Kingfush
Post by: Kingfish on June 28, 2021, 12:32:46 am
June 27 - July 3, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 5 of 5

Sun Jun 27

12:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:30am
Squats 315-405-495
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* first 4-night work week in a while. sleep was lacking a lot on the 4th day. went home straight from work and slept till noon. was not even feeling well at the gym. it felt like i needed another set of at least 6-8hr nap. feeling off but still got a very strong routine in. ate after lunch and passed out again. afternoon lift was a lot better.

Mon Jun 28

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* got plenty of sleep now. morning workout already feeling very good.

1:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Tue Jun 29

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Wed Jun 30

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* someone hugging the seated shoulder press machine. no time to wait for it. will do it later.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495,495x3
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* got very good afternoon nap with strong lunch too. did 495x3 and the last rep was not a crawl. could have fought a 4th rep but it will add so much fatigue. very happy repeating this triple. a couple more of these and il go do 545 again.

Thur July 1

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

Fri July 2

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* skipped the seated rowing machine for a few workouts now and started doing them again today. nothing wrong with my back. just resting the skin in my hands. they get to the point of fracturing and bleeding from the dryness and dead skin accumulating because i don't wear gloves on my pulling movements.

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Sat July 3

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets


Title: Re: Kingfush
Post by: LBSS on June 28, 2021, 09:08:01 am
i've been neglecting the forum for a little while, always a pleasure to catch up on kf's journal and feel terrible about my own lack of discipline. we stan a legend.
Title: Re: Kingfush
Post by: Kingfish on June 28, 2021, 10:22:25 pm
i've been neglecting the forum for a little while, always a pleasure to catch up on kf's journal and feel terrible about my own lack of discipline. we stan a legend.

relax and slowly get back to what you do to make the best version of yourself.  this pandemic has affected so many lives. goodluck buddy.
Title: Re: Kingfush
Post by: Kingfish on July 04, 2021, 09:05:40 am
July 4-10, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 1 of 4

Sun July 4

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* been skipping the seated row machine. i feel better contraction in my back using the cable resistance with tricep rope attachment. i can only go light on these because of the lack of bracing. i will still keep the seated row on my routine as my heavy exercise but will not do them often. tires my hands.

10:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x10-3 sets

Mon July 5

5:00am
Squats 315 1x5
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* left quad tired for yesterday overexertion on the 495. didn't think of it much and thought i just needed more sleep. i lifted on the bad area of the platform because someone was deadlifting behind me. should have waited and did my rep in the middle where its very flat. will be fine later.

5:00pm
Squats 315-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Tue July 6

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* full workout in the morning. everything felt good. took 25 mins. the functional trainer routine uses very light weights for reps with very little rest.

12:00pm
Squats 315s-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* quick noon lift at home. busy with baby sitting

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Wed July 7

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* felt good with the press and added a 200x1. it was not a grind. could have gotten a double. stopped at single so i don't tire anything. workouts been going steady without anything getting broken.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Thur July 8

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* very hot lunch time workout. heat wave here in SF for the next 3 days. will skip afternoon workout because it will be very hot for sure. will lift at night during lunch break at work.

10:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Fri July 9

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Sat July 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #10-12-14x3, #16x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* added the lat machine because i saw somebody doing it and got interested again because he seems to be having a very good time with it. lol. i will use the same method of minimal reps, high weight and resets so i don't tire anything. will no one hand pulldowns on the functional trainer with very light weight but higher volumes. that combo seems to work for me

7:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #14-15-16x3, #17x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets
Title: Re: Kingfush
Post by: Kingfish on July 11, 2021, 09:40:19 am
July 11-17, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 2 of 4

Sun July 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Mon July 12

5:00am
Squats 315-405
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* legs not very fresh this morning. got fatigued last night  :P. will lift better later. seated shoulder press machine busy. not also a bad time to skip it.

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2  rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Tue July 13

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* some couple using the seated shoulder press machine that i like. skipped it and did more of the light-medium weight single arm cable overhead press.

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

5:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Wed July 14

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Thur July 15

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

10:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155x3
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Fri July 16

5:00am
Squats 315-405
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* core little unstable most likely from the added vertical pulling routine. remove that again. too much fatigue.

11:30am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

10:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Sat July 17

8:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets
Title: Re: Kingfush
Post by: Kingfish on July 18, 2021, 09:33:45 am
July 18-24, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 3 of 4

Sun July 18

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* 495 feeling heavier than usual later. my core is getting taxed by the unsupported overhead pressing. skipped all pressing this morning. could have done anything i want because the gym was near empty. will see if my squat improved by a lot later. it should.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Mon July 19

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Tue July 20

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2  rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* leaning down to 208-212. 495 feeling heavier and heavier. skip the other lifts to give better recovery to the legs. 495@208lb by itself is not very difficult but adding the volumes of upperbody push/pull makes it so much more challenging.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM rest

Wed July 21

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 65-80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

Thur July 22

5:00am
Squats 315s
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned

* core is jello from the backup volumes of shoulder pressing yesterday. leg strength is good but power leaks on the mid section. will rest and try to go heavier later in the afternoon.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned

* did the 495 already. it was ok but not routine easy. i will not get decent post workout sleep after the last workout so decided to just to it midday and get a good afternoon nap for better recovery.
* heart rate so easy to elevate if i'm in a warmer room. i spend the same effort this morning doing the same pace/incline but was only able to get to 122BPM max. i don't like getting sweaty but no way around it on this mid 70s noon weather.

10:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feel tired from the walking today. didn't even bother with 315-405. just full rest and do it again tmrw noon.

Fri July 23

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs tired from the 9% inclined walking. went too much intensity too soon. skipped squats on the morning workout and legs still not 495 strong after good breakfast and 4hr sleep.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feeling better now but still not completely fresh from the 20 mins of 9% inclined walk.

Sat July 24

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

 
Title: Re: Kingfush
Post by: Kingfish on July 25, 2021, 10:10:53 am
July 25-31, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 4 of 4

Sun July 25

5:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* went water park yesterday. carrying 35lb baby all day got me tired. skipped workout for the rest of that day. left leg little hip extensor now feeling a little off. stopped at 405s until the discomfort is gone. all other exercise is good.

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2   
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* a muscle on my right outer upper thigh felt like it untangled on the concentric of the 495. it did not feel like a torn muscle but the movement of the muscle belly was enough to get me worried. i was already close to the top of the rep and i did not lose power anyway so i completed the rep and also walked it back to rack. walking and any movement with my left leg is normal.
* skipped the rowing last workout because someone was camping on the machine. got very strong now and did 295

Mon July 26

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 160x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

11:00am
Squats 315-405-495 rest | 315s
Row Machine 235-250-265x3, 280-295x2, 175x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

* little part of the left quad upper portion area still tender. can do up to 405 but prefer to rest. 315s only for blood flow to aid recovery. was already smooth and ready for 405 after the 5th single but stopped there.

4:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets

* legs need more skipped workouts. will got 405+ tmrw or wed. other lifts getting stronger. max stack on both rowing and shoulder pressing. felt like i could do 295x5 on the rows and 200x3-4 on the shoulder press. stopped before i fatigue my core and add to the squat setback.

Tue July 27

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
 
* doing repetitions of light-medium weight pressing lying flat down on my back using the functional trainer to minimize lowerback involvement. seems to work.
* left quad still not 100% but will do some 315-405 later in the day for recovery work.

11:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 190x10 
Seated Shoulder Press Machine 140-155-170x3, 185x3, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x3, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Wed July 28

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* i figured out the function of the upper quad muscle that i strained the other day on my left leg. its an adductor muscle. the squat does not hurt if i concentrate on keeping my quads/toes facing directly forward. thats how i squat anyway but i sometimes point toes outward a little for more ROM. not right now. almost painless at 455 yesterday and this lunch time.

5:30pm
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Thur July 29

6:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280x2, 205-205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* will save the strongest 3rd workout today for the squats so i recover better.

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* pain free now on the squat but will still limit to 1x 495 a day for a few workouts.

Fri July 30

7:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* being doing more 315 singles when i squat 1x/day. 495 getting easier and easier now. il be 100% in a few more workouts but all looking good.

Sat July 31

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

* skipped the morning workout. too busy at work. did not get a good nap. midday workout was very strong already. did my 495 for the day.

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10-10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10-10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets
 
Title: Re: Kingfush
Post by: Kingfish on August 01, 2021, 09:13:45 am
Aug 1-7, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 1 of 4

Sun Aug 1

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115-120x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* increase the backoff weight on the shoulder pressing to 115 and 120. the 115 still feels light-medium up to 10 reps. the 120 set 3mins after the 115 feels heavy after the 6th rep. will keep the weight to 115max for now. was very strong on the 200x2. could have done 4. kept to 2 to save my back.
* legs now pain free but coordination is lacking. need to come back to at least 2x squat/day or add some form of backup volume.

5:00pm
Squats 315-405-495 rest. 315-405 only
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* did a quick 315-405 squat for coordination. will do again in the morning and save the 495 on the strongest workout for now until i get my confidence back doing 3x 495 daily and not break anything.
* at the end of this month Aug 30 2021, i would complete the daily squat for a decade milestone. time flies when youre having fun. IMO, the most impressive thing about that is not the daily 405+ weights or the multi squat sessions a day on most days.. its me not getting any serious injury. i have 4 weeks left to not screw it up. i'm coming from a slight strained left adductor but thats almost fixed now.

Mon Aug 2

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

Tue Aug 3

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115-115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

Wed Aug 4

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115-115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* exact same routine as yesterday lunch time. limiting the back off rowing to a single 205x10. even if the 205  weight feels medium-light and a good backoff intensity, 205 is still 205. it will fatigue me faster than the 115 i use on the pressing.

10:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

Thur Aug 5

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

Fri Aug 6

7:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* legs 100% back now. 495 was alright at this BW210-212. could have forced a 495x2 routine backoff. will add more of the walking again but will keep the incline to 6% so i don't over fatigue my legs. i still prefer to be leaner in the low 200s or high 190s. i will slowly go down in weight again. i prefer to look better than get 545+ top heavy single. here comes the chicken breasts/egg white routine.

Sat Aug 7

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* did the 495 after a work night because i got decent nap on my lunch break. felt good already and did the 495 like it was an afternoon lift. so happy for this. no more 9% incline. that added too much fatigue to my legs and broke me.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

7:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* july 21 was the last day i did a 3x 495x1 in a day. wow. it feels very good to be healthy again. i have to be very careful in adding things to my routine. things work so if i want to add things, have to do it very gradually.

Title: Re: Kingfush
Post by: Kingfish on August 08, 2021, 09:32:22 am
Aug 8-14, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 2 of 4 BW 208-212

Sun Aug 8

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 495 was heavy. back leaked energy. too many 200x2 top set on the seated shoulder press. have to freshen back some more. kept the backoff press to 110x10 only. will lift better later.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* a lot better than the morning. still not strong enough for backoffs. its ok. as long as i can get the 495 without a sticking point at this leanish bw 208. 

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* another routine strong day. could have been stronger but exerted too much in the morning because energy leaked on my core. deloading the seated pressing and not going top stack of 200.

Mon Aug 9

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 495 better than yesterday mornings. core is more recovered.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10 rest backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
 
* i had to do 2 sets of singles on the 315 because the first set lately has been not very smooth. skipping the backoff of the shoulder pressing for more core recovery.

Tue Aug 10

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 skip backoff
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10 skip backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 skip backoff
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10 skip backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Wed Aug 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* removed the 205x10 seated row backoff. its tiring. no wonder i can't figure out a breathing rhythm while doing 10 reps of these.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* bw still in the 208-212. i'm hesitating on losing weight because i might not get a 495 on the last week of the month. i want to end my 10-year daily squat with a 495. no point in chasing 545 again and be not lean. 495 is a good parting weight. 

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Thur Aug 12

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 13

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 14

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495 +15
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* finally the deload on rowing volumes added better recovery for my squat. got the 495 this lunch time with more in the tank. i could have done backoff 2-3 reps but im still catching up on sleep coming from a 3-day work week, il do the backoff volumes some other time.
* about time i get to use the +X on my top single. on my best day, the 495 get a +55 for that 545 single. im sure i could have gotten an ugly 550 but another 10lb on top of how that 545 rep looked like is wishful thinking.

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

 
Title: Re: Kingfush
Post by: Kingfish on August 15, 2021, 09:45:24 am
Aug 15-21, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 3 of 4 BW 208-212

Sun Aug 15

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* last week, the 3rd week of aug was a perfect week. 495 singles 3x per day. no accumulated fatigue. bare minimum to maintain. i am now setup to overshoot in the next few workouts on the 495. i will increase intensity but only on a day or two. no need to accumulate fatigue. i want to get to end of the month on an overshoot.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Mon Aug 16

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* bw consistent lately below 210. been eating less whole eggs and using a 17kcal per piece eggwhites. the same complete egg protein without much of the fat and other good nutrients (that i get anyway from the 1/3 potion of meal with yellow). not feeling any strength loss at the gym but also not feeling extra thick too.

Tue Aug 17

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* added 200 top set to the shoulder press. will very rarely do this but the 185 was too fast today. 200x2 was not very slow either. could grind a 200x5 if i wanted too and burn out my core at the same time.

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Wed Aug 18

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Thur Aug 19

7:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2,
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 20

7:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* i lift better at 730 compared to my 5am or 11am lifts. almost as good as the 5pm but not as alert as i'm coming of a 13hr night work. i get decent naps during breaks and that helps a lot in lifting the 495.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 21

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Title: Re: Kingfush
Post by: Kingfish on August 22, 2021, 11:27:40 pm
Aug 22-28, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 4 of 4 BW 208-212

Sun Aug 22

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* on a  sat/sun weekend water park and only lifted in the morning.

Mon Aug 23

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-160 10x2 sets 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* exactly 1 week to go before aug 30, 2021. 10yr daily squat milestone. will continue with routine. added more backoff volumes of the little lifts but kept the weight light so i don't fatigue on anything. feeling very good right now.

Tue Aug 24

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495, 495x3
Row Machine 235-250-265x3, 280x2, 145-145x10, 145x20
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* one overshoot day this week. bw 214-216lb. caloric excess over the weekend. had a good time. so strong this afternoon. did not do x20 on the shoulder press. don't want to wreck my core.

Wed Aug 25

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Cardio Inclined Walking 1 mile, 20 mins, 3mph@4% max HR 113bpm.

* added very light cardio for conditioning. will start with very low intensity. i broke myself last time doing 3.4mph at  9% incline.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x20
Functional Trainer Rows 35-40-45 mid rows 20x1-2 sets | high rows 20x1-2 sets | lying upright rows 20x1-2 sets

* squats not as bad as i thought coming from a 495x3 yesterday. no way im fresh enough for another routine 495x3 but could have done x2 if i pushed for it. saved the energy and did more of the lighter reps of the little lifts. doing little things to 20 reps now.

Thur Aug 26

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* coordination effect of the 495 triple working right now. still do a 3min rest between 405-495 but eventually i'll be back to my peak and not take any rest. the loading of the plates will be the rest.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 20x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 27

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* rest the backoff 10s on the rowing.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 495x2
Row Machine 235-250-265x3, 280x2, 145-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 28

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Title: Re: Kingfush
Post by: jumperer on August 28, 2021, 08:45:31 pm
hey, i haven't been too active on this forum lately but still remember you. i see you still weightlift, but do you still do jump training? i remember you used to be able to dunk 2 handed off a standing vert lol, that was crazy.
Title: Re: Kingfush
Post by: Kingfish on August 28, 2021, 10:00:00 pm
hey, i haven't been too active on this forum lately but still remember you. i see you still weightlift, but do you still do jump training? i remember you used to be able to dunk 2 handed off a standing vert lol, that was crazy.

no recent jump training for me. i can still jump in the 30s last time i tried but the landings are brutal if i'm heavier than 185lb. i'm 212 now so no way i'm landing 30+ jumps without breaking anything.

Title: Re: Kingfush
Post by: Kingfish on August 29, 2021, 10:03:06 am
Aug 29 - Sept 4, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Sept Week 1 of 5 BW 208-212

Sun Aug 29

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Mon Aug 30

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* Day 1 of Daily Squats: Aug 30, 2011. Date today, Aug 30, 2021. Yup. Made a decade long run and still going.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

4:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
 
* no overshoot yet. caloric negative for the pass few days getting my bw down to 208lb steady and barely going over 210. abs looking good.

Tue Aug 31

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* added 225x10 for more coordination since i'm thinner lately. will keep steady at 204-208 for a few weeks until i start to struggle with routine 495s. might add more inclined walking, remove all caffeine and aim to lower my HR down agan to the 40-50s. i'm at 60-70 now with 600mg/day at least (200mg costco energy shot preworkout)

11:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* the 225x10 light backoff set is not adding fatigue but helping very much with coordination. i started my routine this afternoon with 405 already because the gym was very busy and i don't want anyone to take the 45lb bumper plates. hard to hoard 4 plates but 2 can be reasonable.

Wed Sept 1

5:00am
Squats 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* skipped the heavies on the shoulder press and only did the 2 sets of light weights. someone was using the machine and i had no time to wait.

11:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

4:30pm
Squats 315-405-495, 225x20
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 225 backoff felt very good on form. its light enough that i got to 20 reps without requiring a breathing reset. i used 225 because its about half of my top set. same thing for the machines, i use a weight a little below half the heaviest weight used.

Thur Sept 2

5:00am
Squats 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
 
* a good workout without a long sleep, just 30-60min naps during break time at work. i recovered well from the 225x20 last night. did no crawl on the 495 and was still able to add a 225x5 after that for more coordination.

11:00am
Squats 315-405-495, 225x10-
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Sept 3

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150-155x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 155-155x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Sept 4

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Title: Re: Kingfush
Post by: jumperer on September 01, 2021, 11:57:03 am
hey, i haven't been too active on this forum lately but still remember you. i see you still weightlift, but do you still do jump training? i remember you used to be able to dunk 2 handed off a standing vert lol, that was crazy.

no recent jump training for me. i can still jump in the 30s last time i tried but the landings are brutal if i'm heavier than 185lb. i'm 212 now so no way i'm landing 30+ jumps without breaking anything.

oh i see. that's still pretty good. cool that you're still into lifting.
Title: Re: Kingfush
Post by: Kingfish on September 05, 2021, 09:58:54 am
Sept 5-11, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Sept Week 2 of 5 BW 208-212

Sun Sept 5

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150-150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

* added the very light isolation for arms on log. been doing them to kill time while waiting on the rows/shoulder press.

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

Mon Sept 6

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:30am
Squats 315-405-495, 495x2 225x10
Row Machine 235-250-265x3, 280x2, 150-150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

4:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

Tue Sept 7

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 85lb 10x1-2 sets | seated tricep pushdown 85lb 10x1-2 sets

Wed Sept 8

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets
 
* increased weight of the volumes bicep/tricep isolations. found the best form for the tricep machine and it felt a lot bettter.

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 155-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 105-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

Thur Sept 9

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:00am
Squats 315-405-495, 495x2 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

Fri Sept 10

7:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 65-80lb 10x1-2 sets

* lowered weight of the seated tricep pushdown machine back to 65-80 because the volumes are starting to tire my elbow joint. i can feel some instability on the pressing.

Sat Sept 11

7:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

* skipped the 225x10 this afternoon. i was not able to use the platform and bumper plates this morning and lunch because the gym was packed. exerted more effort lifting in non-optimized setup. felt more tired and preferred to get better recovery. i could have gotten the 225x10 but no point as my coordination is still on point.

Title: Re: Kingfush
Post by: Kingfish on September 12, 2021, 11:47:40 am
Sept 12-18, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Sept Week 3 of 5 BW 208-212

Sun Sept 12

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

* i'm still not recovered. needed a couple of 225x2s to get going.

12:00pm
Squats 225x2, 225x2 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

5:00pm
Squats 225x2, 225x2 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

Mon Sept 13

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

12:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

5:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-4 sets | seated tricep pushdown 80-85lb 10x1-4 sets

* skipped the 225s because of fatigue. can do up to 4 sets of 10s on the light bicep/tricep isolations using the machines.

Tue Sept 14

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

Wed Sept 15

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30PM
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

* legs still not fresh enough for backoff sets. too many 225x10s accumulated fatigue

Thur Sept 16

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

* the first 3 rows of routine is mandatory and i update that if i skip or miss the exercise because somebody is camping on the machine or i just need to recover more.  the last two are optional and i do them when i have extra time.

Fri Sept 17

7:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

Sat Sept 18

7:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

1:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* woke up late at for lunch workout. did not take my 4th day off. i will do the 3rd workout at night.

10:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown
Title: Re: Kingfush
Post by: Kingfish on September 19, 2021, 10:53:37 am
Sept 19-25, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Sept Week 4 of 5 BW 208-212

Sun Sept 19

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 skip
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10 skip
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets skip
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown skip

* only have time to squat because of a dinner party.

Mon Sept 20

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | high pull rear delts 55 20-20x1
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | high pull rear delts 55 20-20x1
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Sept 21

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Sept 22

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Sept 23

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10  rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10 rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Sept 24

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Sept 25

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown
Title: Re: Kingfush
Post by: Kingfish on September 26, 2021, 10:31:27 am
Sept 26- Oct 2, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Sept Week 5 of 5 BW 208-212

Sun Sept 26

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* 495 getting harder and harder. the volumes of the backoffs of the push/pull are adding fatigue. bw going down sub 208 and i'm now eating a little more to maintain a 208+ so i can do repeatable 495s a workout without burning out.

12:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* got more sleep to catch up from the work week. squats still feeling weaker than usual. no more energy for the backoff sets here. the 15s after the 10s on the push/pull feel very good.

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Mon Sept 27

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* found a way to do one arm pressing easier to balance. i "lean" against the handle where i'm pushing up. the weight is light enough but theres also noticeable fatigue to my core supporting that weight for the duration of the long set. when im leaning/balancing on the handle, it feels a lot easier on the balancing.

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Sept 28

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55-70-85x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 85x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Sept 29

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 15x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* lowered the 20 reps to 15. getting too much muscle doms after a while. 15 is a good number. have to lower the weights on some backoffs. squats still weak. no excess energy for backoff sets

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x15, one arm 15x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 15x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Sept 30

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Oct 1

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Oct 2

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

 
Title: Re: Kingfush
Post by: Kingfish on October 03, 2021, 07:34:39 pm
Oct 3-9, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Oct Week 1 of 4 BW 208-212

Sun Oct 3

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

6:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-145x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-85x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* skipped lunch workout. weather too hot.

Mon Oct 4

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Oct 5

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

2:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Oct 6

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* did not eat a lot of dinner and was fasted too long this 730am workout. had to wait for the rack and did not do 495 until 8am ish. got the rep but it was slower than usual.

12:30pm
Squats 315-405-495, skip - resting back for overexertion this morning
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495, skipped the 495 for better back recovery. could have gotten it but might set my recovery back.
Row Machine 235-250-265x3, 280x2, 145-140-135-130x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-75-70-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Oct 7

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2 skip, 130-135-140-145-140-135x10 | Rear delt high row 55-60-65x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 65-70-75-80-75-70x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495, skip - resting back
Row Machine 235-250-265x3, 280x2 skip, 130-135-140-145-140-135x10 | Rear delt high row 55-60-65-70-75x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 65-70-75-80-75-70x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2 skip, 130-135-140-145x10 | Rear delt high row 60-65-70-75-80-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-75-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Oct 8

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2 skip, 145-135-135x10 | Rear delt high row 60-65-70-75-80-85x10, 85-75x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 70-75-80-85-90-95x10, 85-85x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 225x2, 225x2 315-405-495, skip
Row Machine 235-250-265x3, 280x2 skip, 145-135-135x10 | Rear delt high row 60-65-70-75-80-85x10, 85-75x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 70-75-80-85-90-95x10, 85-85x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* tenderized my core a little the other day lifting in the morning while fasted for too long. the 495 was a lot slower than usual and fatigued my core a lot more than i can recover from. been doing the push/pulls with light-medium weights and a continuous 10 reps.

5:30pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 skip, 135-145x10 skip | Rear delt high row 75-85x10, 75-70-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 85-95x10, 95-80-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Oct 9

5:30am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 skip, 130-135-145x10, 145-145x10 | Rear delt high row 70-75-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 70-75-85-95x10, 85-85x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* rest the squats some more for better recovery of my fatigued back. third work night too so added fatigue from lesser sleep.
 
Title: Re: Kingfush
Post by: Kingfish on October 10, 2021, 11:04:21 am
Oct 10-16, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Oct Week 2 of 4 BW 208-212

Sun Oct 10

7:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* 15 days to go until oct 25. thats my 1-year milestone of doing 495x1 at least 1/day. my back is still not 100% now from that slow rep 2 days ago. been skipping the 495 to get better recovery.

11:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 75-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 75-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 130-130-135-135x10 | Rear delt high row 75-80x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 75-85x10, 85-85-80x10 rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* skipped the shoulder press for more recovery of my core. i'm still not 100%. i got a fast 495 and would do backoff sets with that explosive concentric but i still feel a little tenderness somewhere there in my lowerback. i should be back to normal tmrw.

Mon Oct 11

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 55-70 10x1 sets each
Cardiowalk Inclined Walking 1.16 miles 3.5mph@4% 20mins, Max HR 108

Home Routine
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* removed the vertical pressing for more better back recovery. added horizontal push but very light only. doing them close grip and focusing on front delts/tricep by bringing elbow down close to body. felt the front delts activate nicely. might stick with this if it does not cause any back fatigue

11:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 55-100 10x1 sets each
Cardiowalk Inclined Walking 1.16 miles 3.5mph@4% 20mins, Max HR 108

5:00pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.25 miles 3.5-4.4mph@4% 20mins, Max HR 127

* still very little twitching pain in the lowerback. i completely removed the overhead pressing today and it helped a lot. the horizontal press with very light weight is a good second choice.

Tue Oct 12

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.3 miles 3.5-4.2 mph@4.5% 20mins, Max HR 125

* incline stays the same but changing the pace every 2-4 mins to keep myself busy. hard to get my heart rate up when its cold. prefer it this way. 125HR and not sweating. i'm going for 130 bmp max.

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 125

* back to 4% incline. got a good heart rate already. no point in adding extra fatigue to leg muscles.

5:30pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127

* squats, inclined walking and some isolation bicep/tricep on the machine for more core recovery. still not 100%. 495 did not feel heavy and was a routine lift but i still feeling some little muscle tender somewhere in there.

Wed Oct 13

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  rest | rear delt high row 70-80x10, 80-80x10 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127

Thur Oct 14

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  rest | rear delt high row 70-80x10, 80-80x10 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127 rest

Fri Oct 15

7:30am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125 rest

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10   
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125 rest

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127 rest

Sat Oct 16

7:30am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125 rest

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10   
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125 rest

Title: Re: Kingfush
Post by: Kingfish on October 17, 2021, 10:57:17 am
Oct 17-23, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Oct Week 3 of 4 BW 208-212

Sun Oct 17

7:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Mon Oct 18

7:00am
Squats 225-315-405
Row Machine 235-250x3, 130-130x10 
Seated Shoulder Press Machine 140-155x3, 80-80x10

* cleaning out log now. been lazy keeping all things and now it looks cluttered. skipped the 495 again this morning. back almost 100% but still taking it easy for another day or two.
* i fatigued my core doing a 495 in a morning the first day i adjusted my workout hrs from 5am to 7am for baby duty. i was fasted for too long and the 495 got up very slowly frying most of the stabilizing muscles in my core. i slowly got back up to 100 by doing 495x1 only per day and dropping the volumes of the small lifts.
* i have 7 days to go til the 25th and it marks the 1yr of my daily 495 squat. thats also another motivation for me to take it easy and get to that day routinely.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

* most basic routine. i'm 100% now. time to not mess it up again.

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

* will add things slowly again to the template. paranoid from the recent setback.

Tue Oct 19

7:00am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 70-85x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

* very good for a morning lift. been fasted for almost 12 hrs but was still able to get 495 without breaking anything.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

Wed Oct 20

7:00am
Squats 225x2-225x2, 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

* bw 208 this morning. getting too lean. i started eating 12oz skinless chicken breast 3x day and its getting me fuller longer while only adding sub 400kcal a portion. needed more 225 this morning to get going. 495 was not back breaking but not as explosive if i were 210-212.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3 | one arm 10-15x10

* took out the double hand shoulder press volume sets and did them with one arm instead to lessen time under tension for my core during the duration of the 10 reps.

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Seated Shoulder Press Machine 140-155-170x3 | one arm 15-20x10

* ran out of time to do the rear delt rows. have to work.

Thur Oct 21

7:00am
Squats 315-405-495
Row Machine - Face pull for rear delt 70-85x10 
Seated Shoulder Press Machine 140-155-170x3, one arm 15-20x10

11:30am
Squats 225-315-405-495
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3 | one arm 15-15x10

5:30pm
Squats 315-405
Row Machine 235-250-265x3 280x2, 145-130x10
Seated Shoulder Press Machine 140-155x3 | one arm 15-20x10

* gym was very busy and did not have enough time to wait for the bumper plates. skipping the 495 so tmrw mornings workout gets an extra boost.

Fri Oct 22

7:00am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, one arm 15-15x10

11:30am
Row Machine 235-250-265x3, 145-130x10
Row Machine - Face pull for rear delt 70-85x10 
Seated Shoulder Press Machine 140-155-170x3 | one arm 15-15x10

6:00pm
Squats 315-405

* tired from work and slept a lot. no time to do anything else. just did 2 singles as an afternoon stretch

Sat Oct 23

11:30am
Squats 225x2, 225x2, 315-405-495
Row Machine 235-250-265x3, 280x2  145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 | one arm 20-15x10

* skipped morning workout. too tired after work and needed to catch up on sleep. lunch workout strong for an end of work week schedule.

6:30pm
Squats 315-405
Row Machine 235-250-265x3, 280x2  145-130x10
Row Machine - Face pull for rear delt 70-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 | one arm 15 10x4 sets

* took it easy and skipped the 495 for better recovery. i am 2 days away from doing daily 495 for a year straight. don't want to mess that up when i'm this close.
Title: Re: Kingfush
Post by: Kingfish on October 24, 2021, 12:58:09 pm
Oct 24-30, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Oct Week 4 of 4 BW 208-212

Sun Oct 24

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2  145-130x10
Row Machine - Face pull for rear delt 70-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 | one arm 15 10x4 sets

* got very good sleep and was another good morning workout.

1:00pm
Squats 315-405-495
Row Machine 145-130-130-130x10
Row Machine - Face pull for rear delt 70-70x10 
Seated Chest Press Machine 85-100-100x10

* skipped the overhead press. felt some fatigue on my core but not enough to get use 495. the higher volumes of pressing this morning did
some damage. will use the chest press machine more for front delts. light weight and high reps.

5:00pm
Squats 315-405-495
Row Machine 130-145-130-130x10
Seated Chest Press Machine 85-100-115-130x10

Mon Oct 25

7:00am
Squats 315-405-495
Row Machine 130-145x10, 130-130x10
Row Machine - Face pull for rear delt 70-70-75x10 
Seated Shoulder Press Machine one arm 15 10x2 sets
Seated Chest Press Machine 85-100-100x10

* still some slight fatigue on the core from the volumes of overhead pressing but slowly recovering from it. got the 495 again for my 1-year daily 495 anniversary.  :headbang:

11:30am
[Row Machine 130-145x10, 130-130x10
Row Machine - Face pull for rear delt 70-70-75x10 
Seated Shoulder Press Machine one arm 15 10x2 sets
Seated Chest Press Machine 85-100-100x10
Cardio - Inclined Walking 1.1 miles. 20 mins. 3.3mph @ 6%. maxHR 110bpm

5:30pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 140-155-170x3
Seated Chest Press Machine 85-100-115-130x10, 130-130x10

Tue Oct 26

7:00am
Squats 225 2x3 sets, 315-405-495
Row Machine 130 10x3 sets
Row Machine - Face pull for rear delt 70-70 10x2 sets 
Seated Shoulder Press Machine 140-155-170x3
Seated Chest Press Machine 130 10x3 sets
Cardio - Inclined Walking 1.15 miles. 20 mins. 3.3-3.6mph @ 6%. maxHR 115bpm

12:00pm
Squats 225 2x3 sets, 315-405-495
Seated Chest Press Machine 130 10x2 sets
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 120bpm

5:30pm
Squats 315-405-495
Row Machine 130 10x3 sets
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 130bpm

Wed Oct 27

5:00am
Squats 225 2x3 sets, 315-405-495
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 115bpm

11:00am
Squats 225 2x3 sets, 315-405-495
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 115bpm

* bare minimum routine to get myself fully recovered. i don't like having minor aches in the lowerback/core. i'm nowhere near doing 495x3 right now. i don't think i can even do a no-rest 314-405-495 too. my having 225s in there means im not very strong from the beginning and need more reps to get going.

Thu Oct 28

11:00am
Squats 225 2x3 sets, 315-405

5:00pm
Squats 225 2x3 sets, 315-405-495

* feeling very weak and sleepy in the morning so skipped that workout. feeling weak only on the noon workout so did the bare minimum. the caloric deficit from all the walking slowly got to me. now i'm thin and weak at 206lb. had to do my special grilled thigh/egg combo for lunch to thicken up for the afternoon so i maintain my 495 daily streak. worked as planned. was back to 210 after a strong lunch. the 495 was strongest it has been in days.

Fri Oct 29

12:30pm
Squats 225 2x3 sets, 315-405-495
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

5:00pm
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

Sat Oct 30

12:30pm
Squats 225 2x3 sets, 315-405-495
Row Machine 235-250-265x3, 145-130-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80-80x10

5:00pm
Row Machine 235-250-265x3, 145-130-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80-80x10
Title: Re: Kingfush
Post by: Kingfish on October 31, 2021, 05:17:14 pm
Oct 31 - Nov 6, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 1 of 4 BW 208-212

Sun Oct 31

12:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

5:30pm
Squats 315-405-495

Mon Nov 1

7:30am
Squats 315-405-495
Row Machine 235-250-265x3, 130 10x3 sets
Row Machine - Rear delt 70 10x3 sets
Seated Shoulder Press Machine 140-155-170x3, 80 10x3 sets

11:30am
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-130-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80-80

Tue Nov 2

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 130 10x2 sets
Seated Shoulder Press Machine 140-155-170x3, 80 10x2 sets

12:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets

5:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets

Wed Nov 3

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 130 10x4 sets
Seated Shoulder Press Machine 140-155-170x3, 80 10x4 sets

11:30am
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x2 sets
Standing Tricep extension 1-rope 30 10x3 sets

Thur Nov 4

5:00am
Squats 315-405
Row Machine 130 10x3 sets
Seated Shoulder Press Machine 80 10x3 sets
Standing Tricep extension 1-rope 35 10x3 sets
Seated Bicep Curl machine 80 10x3 sets

* did not get any nap. was not sleepy. bw in the low 208 again and did not feel very strong. would get a 495 but will be a very slow rep. saved it for later.

12:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets
Standing Tricep extension 1-rope 35 10x4 sets
Seated Bicep Curl machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x2 sets
Standing Tricep extension 1-rope 30 10x3 sets

Fri Nov 5

5:00am
Squats 315-405-495
Row Machine 130 10x3 sets
Seated Shoulder Press Machine 80 10x3 sets
Standing Tricep extension 1-rope 35 10x3 sets
Seated Bicep Curl machine 80 10x3 sets

12:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets
Standing Tricep extension 1-rope 35 10x4 sets
Seated Bicep Curl machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x2 sets
Standing Tricep extension 1-rope 30 10x3 sets

Sat Nov 6

5:00am
Squats 315-405-495
Row Machine 130 10x3 sets
Seated Shoulder Press Machine 80 10x3 sets
Standing Tricep extension 1-rope 35 10x3 sets
Seated Bicep Curl machine 80 10x3 sets

12:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets
Standing Tricep extension 1-rope 35 10x4 sets
Seated Bicep Curl machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x2 sets
Standing Tricep extension 1-rope 30 10x3 sets

Title: Re: Kingfush
Post by: vag on November 01, 2021, 04:53:04 am

* still some slight fatigue on the core from the volumes of overhead pressing but slowly recovering from it. got the 495 again for my 1-year daily 495 anniversary.  :headbang:


Fkn legend!!!

:headbang: :wowthatwasnutswtf: :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on November 01, 2021, 02:55:17 pm
^ appreciate it!  :headbang:

Title: Re: Kingfush
Post by: Kingfish on November 07, 2021, 12:38:03 pm
Nov 7-13, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 2 of 4 BW 208-212

Sun Nov 7

5:00am
Squats 315-405-495
Row Machine 130 10x4 sets
Standing Tricep extension 1-rope 30 10x4 sets
Seated Chest Press machine 130 10x4 sets

12:30pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Tricep extension machine 80-80-95-110x10

5:30pm
Squats 315-405-495
Row Machine 130 10x3 sets
Seated Tricep extension machine 95-110-125-140x3, 110 10x3 sets

* doing more of the seated machine tricep extension. full stack goes to 200 but already struggling keeping form on the 140. too much tension on the abs to stabilize form at 140lb.

Mon Nov 8

6:30am
Squats 315-405-495
Row Machine 130 10x3 sets
Seated Tricep Extension machine 110 10x3 sets

12:30pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Tricep Extension machine 110 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Tricep Extension machine 110 10x4 sets

* will also skip the rowing for more recovery. been at 206-208 lately and the 495 is not getting any easier. its not a heavy crawl but a backoff triple is not going to happen anytime soon.

Tue Nov 9

6:30am
Squats 315-405-495
Seated Bicep Curl Machine 80 10x2 sets
Seated Tricep Extension machine 110 10x2 sets

* bare minimum. skipped rowing too. isolations for now for more recovery. bw 204. never been this lean in months. 495 was still ok but needed more 225x2s to get going. don't log them anymore

12:30pm
Squats 315-405-495
Seated Bicep Curl Machine 80-95x10
Seated Tricep Extension machine 110-110-125-125x10

* i can still do multiple 495s at this lean 204 but eventually the fatigue is going to catch up to me. keeping other things minimal and skipping the upper body compounds. i will add the rows and presses but most likely they will not be on a daily routine.

5:30pm
Squats 315-405-495
Seated Row Machine 130-130x10
Seated Tricep Extension machine 125-140x10

Wed Nov 10

7:30am
Squats 315-405-495
Seated Bicep Curl Machine 80-95x10 sets
Seated Tricep Extension machine 125 10x2 sets

12:30pm
Squats 315-405-495
Seated Bicep Curl Machine 95-110x10 sets
Seated Tricep Extension machine 125 10x2 sets

5:30pm
Squats 315-405-495
Seated Bicep Curl Machine 95-110x10 sets

Thur Nov 11

11:30am
Squats 315-405-495
Seated Bicep Curl Machine 95-110x10 sets
Seated Row Machine 235-250-265x3, 280x2, 130x10
Seated Tricep Extension machine 125 10x2 sets

* skipped morning workout. need more sleep after work.

6:30pm
Squats 315-405-495

Fri Nov 12

1:00pm
Squats 315-405-495
Seated Bicep Curl Machine 95-110x10 sets
Seated Row Machine 130 10x2 sets
Seated Tricep Extension machine 125-125-140x10

* watching warriors game live this evening. skipped most workouts and will enjoy some rest time. lift again tmrw morning.

Sat Nov 13

6:00am
Squats 315-405-495
Seated Bicep Curl Machine 110-125x10 sets
Seated Row Machine 130 10x2 sets
Seated Tricep Extension machine 125-125x10
Seated Shoulder press machine 80x10

12:30pm
Squats 315-405-495
Seated Chest Press machine 100-100-100x10
Seated Row Machine 235-250-265x3, 280x2, 145-145-160x10
Seated Tricep Extension machine 125-125x10

5:30pm
Seated Chest Press machine 100 10x4 set
Seated Row Machine 145 10x4 sets
Standing Tricep Extension 30 10x2 sets

* skipped the squats. woke up late. no time.
Title: Re: Kingfush
Post by: Kingfish on November 14, 2021, 05:46:47 pm
Nov 14-20, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 3 of 4 BW 2004-208

Sun Nov 14

1:30pm
Squats 315-405-495
Row Machine 145-160-145-145x10
Standing Tricep extension 30-40-40-40x10

5:30pm
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 80-80x10

Mon Nov 15

6:30am
Squats 315-405-495
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 80-80x10
Standing Tricep extension 35-35-40-40x10

* bw steady now in the 204-208lb and will burn out if i continue doing 495 2-3x per day. this morning was not a grind but it was heavy even though i got very good sleep and dinner last night.

12:30pm
Squats 315-405-495
Row Machine 145 10x5 sets
Seated shoulder press machine 140-155-170x3, 80-80x10
Standing Tricep extension 40-40x10

5:30pm
Squats 315-405-495
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 95-95x10
Standing Tricep extension 40-40x10

Tue Nov 16

6:30am
Squats 315-405-495
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 95-95x10
Standing Tricep extension 35-35x10

12:00pm
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 95-95x10
Standing Tricep extension 35-35x10

* skipped the squats. the morning was already a slow rep. will do again later if i can.

5:30pm
Squats 315-405-495
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 95-95x10
Standing Tricep extension 40-40-45x10

* bw 204lb at gym but the 495 went up a lot better than this morning. 

Wed Nov 17

6:30am
Squats 315-405-495
Row Machine 145-145-160x10
Seated shoulder press machine 140-155-170x3, 95x10
Standing Tricep extension 35-40x10

12:30pm
Squats 315-405-495
Row Machine 145-160-175x10

6:00pm
Squats 315-405-495

Thur Nov 18

7:30am
Row Machine 130-145-160-160x10
Standing Tricep extension 35-35x10

12:30pm
Squats 315-405
Row Machine 145-160-160x10

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Standing Tricep extension 40-40-45-50x10

Fri Nov 19

7:30am
Squats 315-405
Row Machine 220-235-250-265x3
Seated Shoulder Press Machine 125-140-155-170x3
Standing Tricep extension 35-35x10

* stopped at a comfortable 405 at the squats to not get too tired. my left tricep is tender from yesterdays 50lb tricep extension. too heavy too soon. will keep it at 40-45x10s. bw steady in the 204-208 and plan on staying at this bw for a while. its lean enough but still strong for daily 495s.

12:30pm
Squats 315-405
Row Machine 220-235-250-265x3
Seated Shoulder Press Machine 125-140-155-170x3
Standing Tricep extension 35-35x10

6:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
 
Sat Nov 20

6:00am
Squats 315-405-495
Row Machine 190-205-220-235x3, 205-190x5
Seated Shoulder Press Machine 140-155-170x3, 185x2, 155-140x5
Standing Tricep Extension30-30-40-40x10

12:00pm
Squats 315-405-495
Row Machine 205-220-235x3, 250x2, 205-205x5
Seated Shoulder Press Machine 140-155-170x3, 185x2, 140-140x10
Standing Tricep Extension30-30-40-40x10

* logged the sat workout wrong. thought it was sunday already due to some time off from work.

6:00pm
Squats 315-405-495
Seated Bicep Curl Machine 80-95-110-110x10
Standing Tricep Extension30-40-45-40-40x10

* skipped the upperbody compounds for recovery. isolations feel ok
 
Title: Re: Kingfush
Post by: Kingfish on November 20, 2021, 11:50:11 am
Nov 21-27, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 4 of 4 BW 2004-208

Sun Nov 21

6:00am
Squats 315-405
Row Machine 190-205-220-235x3, 190x10
Seated Shoulder Press Machine 125-140-155-170x3, 125x10
Standing Tricep Extension30-30-40-40-40x10

12:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine 140-155-170x3, 140x10
Standing Tricep Extension30-40-40-40x10

* doing the seated rows with less weight but with stricter form and do a controlled concentric to get to top ROM.

6:00am
Squats 315-405
Row Machine 190-205-220-235x3, 190x10
Seated Shoulder Press Machine 125-140-155-170x3, 125x10
Standing Tricep Extension30-30-40-40-40x10
nnot be pulled to top ROM without relying on that initial explosive pull. i prefer slow and controlled now with less weight for longevity.

5:00pm
Squats 315-405, 225-275x2
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine 140-155-170x3, 140x10
Standing Tricep Extension30-40-40-40x10

Mon Nov 22

7:00am
Squats 315-405
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine 140-155-170x3, 140x10
Standing Tricep Extension30-40-40x10

12:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine 140-155-170x3, 140x5
Standing Tricep Extension30-40-40x10

6:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190-185x10
Seated Shoulder Press Machine 140-155-170x3
Standing Tricep Extension30-40-40x10

Tue Nov 23

7:00am
Squats 315-405
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #7-8-9x10
Seated Calf Raise80-80x10

* doing the volumes for upperbody pressing using the dip machine to save my lowerback. been skipping 495s often now because of not very
solid form.

12:30pm
Squats 315-405
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #8-9x10
Seated Calf Raise80-80x10

5:30pm
Squats 315-405-495
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #9-9x10
Seated Calf Raise80-80x10

Wed Nov 24

7:30am
Squats 315-405-495
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #7-8-7x10
Seated Calf Raise80-80x10

12:30pm
Squats 315-405-495
Row Machine 205-220-235x3
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #7-8x10
Seated Calf Raise70-80x10

5:30pm
Squats 315-405-495
Row Machine xxx
Seated Shoulder Press Machine | Hoist Seated Dip xxx | stack #8-9-8-8x10
Seated Calf Raise xxx

Thur Nov 25

7:30am
Squats 315-405
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-8-9x10
Seated Calf Raise70-70x10

12:30pm
Squats 315-405-495
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3, 185x2 | stack # 8-9-10x10
Seated Calf Raise70-70x10

Fri Nov 26

7:30am
Squats 315-405
Row Machine 205-220-235x3, 190-175x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-9x10
Seated Calf Raise70-70x10

11:30am
Squats 315-405-495
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3, 185x2 | stack # 8-9x10
Seated Calf Raise70-70x10

Sat Nov 27

11:30am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-9x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9x10
Seated Calf Raise70-70x10
Title: Re: Kingfush
Post by: Kingfish on November 28, 2021, 11:15:16 pm
Nov 28 - Dec 4, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 1 of 5 BW 2004-208

Sun Nov 28

11:30am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-9x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9-10x10
Seated Calf Raise70-70x10

Mon Nov 29

5:00am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9x10
Seated Calf Raise70-70x10

11:30am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip x | stack # 8-8-9x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3, 185x2 | stack # 9-9-10x10
Seated Calf Raise70-70x10

Tue Nov 30

5:00am
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

12:00pm
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

5:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9-10x10
Seated Calf Raise70-70x10

Wed Dec 1

5:00am
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

* lower bw at 204lb lately and have been limiting the 495 to at least 1x per day.

12:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

5:00pm
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9x10
Seated Calf Raise70-70-80-80x10

Thur Dec 2

12:00pm
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

5:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

Fri Dec 3

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 100-100-100x10 | 70-70-75x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155-170x3 | #7-7-8x10 | x
Seated Calf Raise70-70x10

5:00pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 100-100-100x10 | 70-70-75x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155-170x3 | x | 100-100-100x10
Seated Calf Raise70-70x10

Sat Dec 4

7:30am
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 70-70-75x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155-170x3 | #7-7-8x10 | x
Seated Calf Raise70-70x10

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 70-70-60-55x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155x3, 50-50-65x10 | x | 100-100-100x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 60-65-65-70x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 |100-100-100x10
Tricep Extension Machine 95-95-95x10
Seated Calf Raise 70-70x10

Title: Re: Kingfush
Post by: Kingfish on December 05, 2021, 09:43:14 am
Dec 5-11, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 2 of 5 BW 2004-208

Sun Dec 5

5:30am
Squats 225x2 x3
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 55-55-60-60x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 | 85-85-85x10
Tricep Extension Machine 80-80-80x10
Bicep Curl Machine 95-95x10
Seated Calf Raise 70-70x10

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100-105-105x10 | 55-55-60-60x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 | 85-85-85x10
Tricep Extension Machine 80-80-85-85x10
Bicep Curl Machine x
Seated Calf Raise 70-70x10

5:30pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100-105-105x10 | 60-60-60-60x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 | 85-85-85x10
Tricep Extension Machine x
Bicep Curl Machine x
Seated Calf Raise 70-70x10

* easiest 495 so far in 1-2 weeks. could have gotten a double as backoff. bw staying lean at 204-208

Mon Dec 6

5:00am
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x4 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50 10x4 sets | 85 10x4 sets
Tricep Extension Machine x
Bicep Curl Machine x
Seated Calf Raise 70-70x10

11:30am
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100| 60-60 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50x10 sets | 70-85x10 
Tricep Extension Machine 85-85x10
Bicep Curl Machine x
Seated Calf Raise 70x10

5:30pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100 | x
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50x10 sets | 85-85-85-85x10 
Tricep Extension Machine 85-85x10
Bicep Curl Machine x
Seated Calf Raise 70x10

Tue Dec 7

5:00am
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x2 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50 10x4 sets | 85 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine x
Seated Calf Raise 70x10

11:30am
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x4 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50 10x4 sets | 85-100 10x2 sets
Tricep Extension Machine 85 10x1 sets
Bicep Curl Machine x
Seated Calf Raise 70 10x1 sets

5:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x6 sets | x
Seated Shoulder Press Machine 140-155-170x3, 50 10x6 sets
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x1 sets

Wed Dec 8

5:00am
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x2 sets | 60 10x2 sets
Seated Shoulder Press Machine 140-155x3, 50 10x4 sets
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220-235x3, 100 10x2 sets | 60 x
Seated Shoulder Press Machine 140-155x3, 50 10x4 sets
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x1 sets
Inclined Cardio Walking 1.1 miles. 20mins 3.3 mph@6%. max HR 103 bpm

5:00pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 100 10x4 sets | 60 x
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x1 sets

Thur Dec 9

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x1 sets
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x2 sets
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x2 sets

Fri Dec 10

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x1 sets
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

Sat Dec 11

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x
Title: Re: Kingfush
Post by: Kingfish on December 12, 2021, 10:59:24 am
Dec 12-18, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 3 of 5 BW 2004-208

Sun Dec 12

5:30am
Squats 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

12:30pm
Squats 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, | 60 x
Seated Shoulder Press Machine 140-155-170x3,  50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

Mon Dec 13

5:00am
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 10x2
Seated Calf Raise 70x10

5:00am
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 10x2
Seated Calf Raise 70x10

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

Tue Dec 14

5:00am
Squats 225x2 x3, 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

12:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

* i'm recover better using a heavier weight but with 3 reps only. those medium-light 10 reppers are very fatiguing on my core.

Wed Dec 15

5:00am
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85-85 x10
Bicep Curl Machine 85-85 x10
Seated Calf Raise 70 x

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x10
Bicep Curl Machine 85 x10
Seated Calf Raise 70 x10

5:30pm
Squats 225x2 x3, 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 185x2
Tricep Extension Machine 85 x10
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

Thur Dec 16

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine x
Tricep Extension Machine 85-85-85-85 x10
Bicep Curl Machine 85-85 x10
Seated Calf Raise 70 x

Fri Dec 17

7:30am
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Seated Lat Machine stack# 8-10-12 x3
Tricep Extension Machine 85-85 x10
Bicep Curl Machine 85 x
Seated Calf Raise 70 x10

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 140 3x3
Seated Lat Machine stack#10-11-12x3, 10 3x3
Tricep Extension Machine 85 x10
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220-235x3, 190-205x3
Seated Shoulder Press Machine 140-155-170-185x3, 140-155x3
Seated Lat Machine stack#10-11x3
Seated Dip Machine stack#10-11x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

Sat Dec 18

12:30pm
Squats 225x2 x3,
Row Machine Mid Rows 190-205-220x3, 190-190-190x3, 205-205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine x
Tricep Extension Machine 85x10, 110-125-140-155-155x3
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

6:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220-235x3, 250-265-280x2, 190-190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine stack# 10-11-10-10x3
Tricep Extension Machine 140-155x3
Bicep Curl Machine 85 x
Seated Calf Raise 70 x
Title: Re: Kingfush
Post by: Kingfish on December 19, 2021, 10:02:31 am
Dec 19-25, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 4 of 5 BW 2004-208

Sun Dec 19

5:30am
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220x3, 190-190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine stack# 10-11-10-10
Tricep Extension Machine 125-140-155x3, 125-140-140x3
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

12:00pm
Squats x
Row Machine Mid Rows 190-205-220x3, 235-250-265x2, 190-190-190x3, 205-205-205x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1, 140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine stack# 10-11-10-10x3
Tricep Extension Machine 125-140-155x3, 125-140-140x3
Bicep Curl Machine 85 x
Seated Calf Raise 70-90-115x3

* keeping everything down to 3 reps weight medium heavy weight. i recover better with this compared to 10 reps of a lighter weight. 

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 190-190-190x3, 205-205-205x3
Seated Shoulder Press Machine 140-155-170x3,  140-140x3, 155-155-155-155x3
Seated Lat Machine stack#10-11x3
Seated Dip Machine stack# 10-11-10-10x3
Tricep Extension Machine 125-140-155x3, 125-140x3
Bicep Curl Machine 85 x
Seated Calf Raise 2x45lb-2x45lb+25lb-3x45lb x3

Mon Dec 20

5:00am
Squats 225x2 x3, 315-405
Row Machine Mid Rows 190-205-220x3, 190-190x3, 205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3, 155-155x3
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-140-140x3 skip
Bicep Curl Machine 85 x skip
Seated Calf Raise 90-115-90x2

12:30pm
Squats 225x2 x3, 315-405
Row Machine Mid Rows 190-205-220x3, 190-190x3, 205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3, 155-155x3 skip
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-125-140-140x3
Bicep Curl Machine 85 x skip
Seated Calf Raise 90-115-90x2

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220x3, 190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-125-140-140x3 skip
Bicep Curl Machine 85 x skip
Seated Calf Raise 90-115-90x2

Tue Dec 21

5:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-140-140x3 skip
Bicep Curl Machine 85 x skip
Seated Calf Raise 90-115-90x2
Inclined Cardio Walking 20 mins, 1.1 miles, 3.3mph@6% maxHR 113bpm

11:30am
Squats x
Row Machine Mid Rows 190-205-220x3, 190-190-190-190x3, 205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-140-140x3
Seated Calf Raise 90-115-90x2

5:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-125x3
Seated Calf Raise 90-115-90x2

Wed Dec 22

5:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 190-190-190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-125x3
Seated Calf Raise 90-115-90x2

11:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 190-190-190-190x3, 205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3, 155-155x3
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3
Seated Calf Raise 90-115-90x2 skip

5:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 205-205x3, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 155-155x3, 170-170x3
Tricep Extension Machine 125-140-155x3, 125-125x3 skip
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3 skip
Seated Calf Raise 90-115-90x2

* very strong on the push/pull this afternoon. squats also feeling great. did not need the 225s to get going. straight to 315 again.

Thur Dec 23

12:30pm
Squats x
Row Machine Mid Rows 190-205-220x3, 235x2, 205-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 155-170-170x3
Tricep Extension Machine 125-140-155x3, 125-125x3 skip
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3 skip
Seated Calf Raise 90-115-90x2

5:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170-170-170x3
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3
Seated Calf Raise 90-115-90x2 skip

Fri Dec 24

1:00pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1, 170-170-170x3
Tricep Extension Machine 125-140-155x3, 125-125x3 skip
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3 skip
Seated Calf Raise 90-115-90x2

Sat Dec 25

1:00pm at home
Squats 315-405-495
Standing Mid Rows 40-50-60-70x3
Title: Re: Kingfush
Post by: Kingfish on December 26, 2021, 10:39:47 am
Dec 26 - Jan 1, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 5 of 5 BW 2004-208

Sun Dec 26

5:30am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Tricep Extension Machine 125-140-155x3, 125-140-140x3
Bicep Curl Machine 140-155-170x3, 155-155x3
Seated Calf Raise 90-115-90x3

12:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-155-155x3
Bicep Curl Machine 140-155-170x3, 155-155x3
Lat pulldown reverse grip130-150x3, 130-130-130x3
Seated Calf Raise 90-115-135x3, 115-115x3

5:30pm
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235-250-265x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170x3, 155-155x3
Bicep Curl Machine 140-155-170-185-200x3,
Lat pulldown reverse grip130-130-130-130x3
Seated Calf Raise 90-115-135x3, 115-115x3

Mon Dec 27

5:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3
Bicep Curl Machine 140-155-170x3, 185x2
Lat pulldown reverse grip 120-135-150x3, 135-135x3
Seated Calf Raise 90-115-90x3

12:00pm
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3 skip
Bicep Curl Machine 140-155-170x3, 185x2 skip
Lat pulldown reverse grip 120-135-150x3, 135-135x3 skip
Seated Calf Raise 90-115-90x3

6:00pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3
Bicep Curl Machine 140-155-170x3, 185x2 skip
Lat pulldown reverse grip 120-135-150x3
Seated Calf Raise 90-115-115x3

Tue Dec 28

5:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3
Bicep Curl Machine 140-155-170x3, 185x2
Lat pulldown reverse grip 135-135-135x3
Seated Calf Raise 90-115-115x3

12:00pm
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3
Bicep Curl Machine 140-155-170x3, 185x2
Lat pulldown reverse grip 135-135-150x3
Seated Calf Raise 90-115-115x3 skip

5:00pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170x3, 185x2 skip
Lat pulldown reverse grip 135-135-150-165x3
Seated Calf Raise 90-115-115-115x3

Wed Dec 29

7:30am
Squats 315-315-315
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170x3
Bicep Curl Machine 140-155-170-185x3
Lat pulldown reverse grip 120-135-150x3
Seated Calf Raise 90-115-115x3

12:30pm
Squats 315-315-315 skip
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170x3 skip
Bicep Curl Machine 140-155-170-185x3 skip
Lat pulldown reverse grip 135-150-165x3
Seated Calf Raise 90-115-115x3

5:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170x3
Bicep Curl Machine 140-155-170-185x3 skip
Lat pulldown reverse grip 135-150-165-180x3
Seated Calf Raise 90-115-115x3 skip

Thur Dec 30

5:00am
Squats x
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170-185x3
Lat pulldown reverse grip 120-135-150-180x3
Seated Calf Raise 90-115-115x3

12:30pm
Squats 315-315-315 skip
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170-185-200x3
Lat pulldown reverse grip 135-150-165-180x3
Seated Calf Raise 90-115-115x3

5:30pm
Squats 315-315-315,405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170-185-200x3
Lat pulldown reverse grip 135-150-165-180x3
Seated Calf Raise 90-115-115-125x3

Fri Dec 31

5:00am
Squats 315-315-315x1
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170-185-200x3
Lat pulldown reverse grip 120-135-150-180x3
Seated Calf Raise 90-115-115-125x3

1:00pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3 skip
Bicep Curl Machine 140-155-170-185-200x3 skip
Lat pulldown reverse grip 120-135-150-180x3
Seated Calf Raise 90-115-115-125x3

5:00pm
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3 skip
Bicep Curl Machine 140-155-170-185-200x3 skip
Lat pulldown reverse grip 135-150-180-195-210x3, 195-195x3
Seated Calf Raise 90-115-125-135x3

Sat Jan 1

7:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 190-205-220-235x2, 220-220x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-205x2, 195-195x2
Seated Calf Raise 90-115x3, 125-135x2

* reduced triples to double for better recovery. getting tired now going at this pace.

12:30pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 190-205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-205x2, 195-195x2
Seated Calf Raise 90-115-125-125x2

5:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-205x2, 195-195x2
Seated Calf Raise 90-115-125-125x2

Title: Re: Kingfush
Post by: Kingfish on January 02, 2022, 11:33:08 am
Jan 2-8, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 1 of 4 BW 2004-208

Sun Jan 2

7:00am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-195x2
Seated Calf Raise 90-115-125-135x2

* higher carb intake while maintaining weight made helped a lot in getting a faster 495.

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-195x2
Seated Calf Raise 90-115-125-135x2

6:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 205-220-235-250x2, 235-235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170-170x2
Lat pulldown reverse grip 150-180-195-195x2
Seated Calf Raise 90-115-125-135x2

Mon Jan 3

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 205-220-235-250x2, 235-235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170-170x2
Lat pulldown reverse grip 150-180-195x2, 180-180-180x2
Seated Calf Raise 90-115-125-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195x2, 180-180-180x2
Seated Calf Raise 90-115-125-135-145-145x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2, 265-265x2
Seated Shoulder Press Machine 140-155-170-185-200x2, 185-185x2
Lat pulldown reverse grip 150-180-195x2, 180-180x2
Seated Calf Raise 90-135-135x2

Tue Jan 4

5:00am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195x2, 195-195x2
Seated Calf Raise 90-115-135-135x2

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 205-220-235-250-265x2, 265-265x2
Seated Shoulder Press Machine 140-155-170-185x2, 185-185x2
Lat pulldown reverse grip 150-180-195x2, 195-195x2
Seated Calf Raise 90-115-135-135x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250-265-280-280x2,
Seated Shoulder Press Machine 140-155-170-185-185x2,
Lat pulldown reverse grip 180-195x2, 180-180x2
Seated Calf Raise 115-135-135x2

Wed Jan 5

5:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250-265x2, 265-265x2
Seated Shoulder Press Machine 140-155-170-185x2, 185-185x2
Lat pulldown reverse grip 180-195x2, 180-180x2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250-265-280-280x2,
Seated Shoulder Press Machine 155-170-185-200x2, 185x2
Lat pulldown reverse grip 180-180-180-180x2
Seated Calf Raise 115-125-135-135x2

5:30pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250-265x2, 250-250-250x2
Seated Shoulder Press Machine 155-170-185-200x2, 185-185-185x2
Lat pulldown reverse grip 180-180-180-180x2
Seated Calf Raise 115-125-135-135-145x2

Thur Jan 6

5:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 185-185-185-185x2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 180-180x2
Seated Calf Raise 115-125-135-135-145-160x2

5:30pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250-265x2, 250-250x2
Seated Shoulder Press Machine 155-170-185-200x2, 185-185x2
Lat pulldown reverse grip 180-180-180-180x2
Seated Calf Raise 115-125-135-145-145x2

Fri Jan 7

7:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 185-185-185-185x2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 180-180-180x2
Seated Calf Raise 115-125-135-135x2

10:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185-200x2, 185x2
Lat pulldown reverse grip 180-180-180x2
Seated Calf Raise 115-125-135-135x2

Sat Jan 8

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Lat pulldown reverse grip 185-185x2
Seated Calf Raise 115-125-135-135x2

5:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250-250-250x2
Seated Shoulder Press Machine 155-170-185x2, 185-185x2
Seated Chest Press Machine 180-195-205x3
Chins bw-bwx2
Seated Calf Raise 115-125-135-135x2

* took out the seated lat pulldown again from routine. it quickly tires my lowerback even with just doubles.


Title: Re: Kingfush
Post by: Kingfish on January 09, 2022, 02:11:38 pm
Jan 9-15, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 2 of 4 BW 2004-208

Sun Jan 9

5:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2, 185-185x2
Seated Chest Press Machine 180-195-205x3
Chins bw-bwx2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2, 185-185x2
Seated Chest Press Machine 180-195-205x3
Chins bw-bw-bw-bwx2
Seated Calf Raise 115-125-135x2, 135-135x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2, 185-185x2
Seated Chest Press Machine 180-195-205x3 skip
Chins bw-bwx2
Seated Calf Raise 115-125-135x2, 135-135x2

Mon Jan 10

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 180-195-205x3 skip | 40-40x10
Seated Calf Raise 115-125-135-135x2 skip

11:30am
Squats 315-315-315x1-405-495
Row Machine Mid/High Rows 220-235-250x2 | 40-40x10
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 40-40x10
Seated Calf Raise 115-125-135x2

* lowering volume of other lifts. 495 getting heavier again.

5:30pm
Squats 315-315-315x1-405-495
Row Machine Mid/High Rows 220-235-250x2 | 40-40x10
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 40-40x10
Seated Calf Raise 115-125-135x2

Tue Jan 11

5:00am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 180-195-205x3 skip | 40-40x10 skip
Seated Calf Raise 115-125-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 180-195-205x3 skip | 40-40x10 skip
Seated Calf Raise 115-125-135x2

6:00pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250-265-280x2, 235-235x2
Seated Shoulder Press Machine 155-170-185-200x2, 155-155x2
Seated Chest Press Machine 180-195-205x3 skip | 40-40x10 skip
Seated Calf Raise 115-125-135x2

Wed Jan 12

7:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

12:00pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

5:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Thur Jan 13

5:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

12:00pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

5:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Fri Jan 14

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

12:00pm
Squats 315-315-315x1-405 rest
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

5:30pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Sat Jan 15

5:00am
Squats 315-315-315x1-405 rest
Row Machine Mid Rows 220-235-250x2
Standing Landmine Press - one arm 45-45-70-80x2
Seated Calf Raise 115-125-135x2

* replaced the seated shoulder press with one arm landmine press to give my core more time to recover.

12:00pm
Squats 315-315-315x1-405 rest
Row Machine Mid Rows 220-235-250x2
Standing Landmine Press - one arm 45-45-70-80x2
Seated Calf Raise 115-125-135x2

5:30pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185-200x2
Seated Calf Raise 115-125-135x2
Title: Re: Kingfush
Post by: Kingfish on January 16, 2022, 10:05:23 am
Jan 16-22, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 3 of 4 BW 2004-208

Sun Jan 16

5:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

1:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Inclined Bench Press 95-115x3, 135-155-175x2, 185-205-225x1
Seated Calf Raise 115-125-135x2

* back tightness is not going away fast enough. too much crushing fatigue from using 185+ on the seated shoulder pressing volumes. replaced exercise with inclined bench press. i prefer the landmine press but too many people are using it and prefer not to waste time waiting on it.

Mon Jan 17

5:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

12:30pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Tue Jan 18

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

* recovery starting to win now. could have 495 in the morning workout already but will do it later at lunch. bw still at 208 but with lesser volumes so i can recover.

11:30am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

5:30pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Wed Jan 19

5:00am
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

* i'm almost back to baseline now on squats. single 315 to get going and not much of a issue with the 495. still not at my peak when i do the singles without a break but getting there again.

6:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2, 185x2
Seated Calf Raise 115-125-135x2

* will do 2x for the next few days due to sick kid.

Thur Jan 20

5:00am
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

8:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-135x2

Fri Jan 21

5:00am
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-135-145x2

1:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250-235x2, 220-220-220x3
Seated Shoulder Press Machine 155-170-185x2, 170x2, 155-155-155x3
Seated Calf Raise 135-135x3

Sat Jan 22

5:00am
Squats 315-405-495 rest
Row Machine Mid Rows 220-235-250x2, 220-220x3
Seated Shoulder Press Machine 155-170-185x2, 155-155x3
Seated Calf Raise 145-145x3

12:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 220-220x3
Seated Shoulder Press Machine 155-170-185x2, 155-155x3
Seated Calf Raise 145-145-155x3

* bought a landmine attachment for my home gym. can do high rep shoulder work at home now too.

5:00pm
Squats 315-405-495 rest
Row Machine Mid Rows 220-235-250x2, 220-220x5
Seated Shoulder Press Machine 155-170-185x2, 155-155x5
Seated Calf Raise 145-145x3, 170x2

Title: Re: Kingfush
Post by: Kingfish on January 23, 2022, 09:25:53 am
Jan 30 - Feb 5, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 1 of 4 BW 2004-208

Sun Jan 30

5:00am
Row Machine Mid Rows 220-235-250x2, 220x3
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-160x2

12:00pm
Squat 315-315-315x1,405-495
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-160x2

Mon Jan 31

5:00am
Row Machine Mid Rows 220-235-250x2, 220x3
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-160x2

12:00pm
Squat 315-315-315x1,405
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-160x2

6:00pm
Squat 315-315-315x1,405-495
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-170x2

Tue Feb 1

5:00am
Squat 315-405
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-160-170-180x2

12:00pm
Squat 315-405
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-160-170-170x2

6:00pm
Squat 315-405-495
Row Machine Mid Rows 220-235-250-265-280x2, 250x3
Seated Shoulder Press Machine 155-170-185-200x2

Wed Feb 2

5:00am
Squat 315-405
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-170-180x2

12:00pm
Squat 315-405-495
Row Machine Mid Rows 220-235-250-265x2, 250x3
Seated Shoulder Press Machine 155-170-185x2, 170x2
Seated Calf Raise 135-170x2

6:00pm
Squat 315-405-495
Row Machine Mid Rows 220-235-250-265-280x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x2

Thur Feb 3

12:00pm
Squat 315-405
Row Machine Mid Rows 235-250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2
Seated Calf Raise 135-170-180x2

5:00pm
Squat 315-405-495
Row Machine Mid Rows 250-265x2
Seated Shoulder Press Machine 170-185x2

Fri Feb 4

12:00pm
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2
Seated Calf Raise 135-170-170x2

5:00pm
Squat 315-405-495
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Seated Calf Raise 135-170-170x2

Sat Feb 5

5:30am
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Seated Calf Raise 160-160-160x2

12:30pm
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Seated Calf Raise 160-160-170x2

5:30pm
Squat 315-405-495
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Title: Re: Kingfush
Post by: Kingfish on February 06, 2022, 09:27:04 am
Feb 6-12, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 2 of 4 BW 2004-208

Sun Feb 6

5:00am
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Seated Calf Raise 160-160x2

1:00pm
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Seated Calf Raise 160-160x2

6:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Seated Calf Raise 160-160x2

Mon Feb 7

5:00am
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225x5

11:30am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225x5

6:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225-315x3

Tue Feb 8

7:00am
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225-315x3

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2

Wed Feb 9

5:00am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Smith Calf Raise 225-225x3

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155x2, 140x2

* im maintaining the 204lb bw for weeks now. have to lower intensity of the shoulder pressing to get more freshness to my core. i'm getting tired of making sure everything is spot on just to get a 495 in the afternoon. will deload the shoulder pressing until i feel strong again for a 495x2-3. i won't rep it but just having reserves for it makes my routine a lot easier.

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155x2, 140x2

Thur Feb 10

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 220-235x2
Seated Shoulder Press Machine 125-140x2

* already a lot stronger in the squats by lowering intensity on the shoulder pressing. i like how my shoulders look from the constant volumes of shoulder pressing so i will find a way to get a good shoulder workout in without killing my core.

12:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235x2
Seated Shoulder Press Machine 110-125x2
Smith Machine Calf Raise 225-225-315x3

* until i figure out a good routine for my shoulder pressing, i will spend a few workouts with this bare minimum loading to my push exercise. thinking it will be in the high sets of doubles or triples.

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235x2, 235-235-235x2
Seated Shoulder Press Machine 110-125x2, 125-125-125x2

* might leave the loading of the shoulder press to 125 and start building up my tricep bench press again and use that as my heavy movement.

Fri Feb 11

5:00am
Paused Squats 315-405
Row Machine Mid Rows 220-235-250-265x2, 220-220x2
Seated Shoulder Press Machine 125-140x2

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 205-220-235, 220-220x2
Seated Shoulder Press Machine 125-140x2

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235, 220-220x2
Seated Shoulder Press Machine 110-125-140-155x2,

Sat Feb 12

7:00am
Row Machine Mid Rows 205-220-235-250x2, 220-220x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2

1:00pm
Row Machine Mid Rows 205-220-235-250, 235-235x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2

6:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250, 235-235x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2


Title: Re: Kingfush
Post by: Kingfish on February 13, 2022, 09:41:33 am
Feb 13-19, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 3 of 4 BW 2004-208

Sun Feb 13

5:00am
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2
Seated Calf Raise 115-125-135x2, 160-160x2

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155-170-185x2, 140-140x2
Seated Calf Raise 115-125-125x2

6:00pm
Row Machine Mid Rows 220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 115-135-135x2

Mon Feb 14

5:00am
Paused Squats 315-315-315x1
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155-170x2, 155x2
Seated Calf Raise 115-125-135x2, 135-135x2

* will keep the 495 to 1x per day for now until i get fresher at this lower 202-206lb bw. 

12:00pm
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155-170-185x2, 155x2
Seated Calf Raise 115-125-135x2, 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185-200x2,

Tue Feb 15

5:00am
Row Machine Mid Rows 205-220-235-250x2, 220x2
Seated Shoulder Press Machine 125-140-155-170x2, 140x2
Seated Calf Raise 115-125-135x2, 135-135x2

12:00pm
Row Machine Mid Rows 220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155-170-185x2
Seated Calf Raise 135-135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 235x2
Seated Shoulder Press Machine 140-155-170x2,

Wed Feb 16

6:00am
Row Machine Mid Rows 205-220-235-250x2, 235x2
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135-135x2

12:00pm
Row Machine Mid Rows 220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170x2
Seated Calf Raise 135-135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 235-235-235x2
Seated Shoulder Press Machine 140-155-170x2
Seated Calf Raise 135-135-135x2

Thur Feb 17

7:00am
Row Machine Mid Rows 205-220-235-250x2, 235x2
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x2

12:00pm
Row Machine Mid Rows 220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170x2
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 235-235-235x2
Seated Shoulder Press Machine 140-155-170-185x2

Fri Feb 18

5:00am
Row Machine Mid Rows 205-220-235-250x2, 235x5
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x2

12:00pm
Paused Squats 315-315-315
Row Machine Mid Rows 205-220-235-250x2, 235x5
Seated Shoulder Press Machine 140-155-170x2
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 235x5
Seated Shoulder Press Machine 140-155-170x2
Seated Calf Raise 135-135x2

Sat Feb 19

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x5
Seated Shoulder Press Machine 125-140-155-170x2, 140-140x5
Seated Calf Raise 135x2, 135x5

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 235x5
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135x2, 160-160x2
Title: Re: Kingfush
Post by: Kingfish on February 20, 2022, 09:31:09 am
Feb 20-26, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 4 of 4 BW 2004-208

Sun Feb 20

5:00am
Row Machine Mid Rows 205-220-235-250x2, 235x5
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135x5

Mon Feb 21

7:00am
Row Machine Mid Rows 205-220-235-250x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x3

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2

6:00pm
Paused Squats 315-405
Row Machine Mid Rows 205-220-235-250-265x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135x5

Tue Feb 22

5:00am
Row Machine Mid Rows 205-220-235-250-265x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x3

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 205-220-235-250x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2,
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2, 265x4
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x3

Wed Feb 23

5:00am
Paused Squats 315-405
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185-200x2,
Seated Calf Raise 135-135-135x2

* very strong this cold 37F morning. squat still not as good at this 204lb lean bw. i got the form nailed down on the seated shoulder press. doesn't cause any back fatigue anymore as long as i keep the volume in check.

12:00pm
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

Thur Feb 24

12:00pm
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265-280-295x2,
Seated Shoulder Press Machine 140-155-170-185-200x2,
Seated Calf Raise 135-135x2

Fri Feb 25

12:00pm
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,

Sat Feb 26

12:00pm
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 155-170-185-200x2,
Seated Calf Raise 135-135-135x2
Title: Re: Kingfush
Post by: Kingfish on February 27, 2022, 10:11:49 am
Feb 27 - Mar 5, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 1 of 5 BW 2004-208

Sun Feb 27

5:00am
Row Machine Mid Rows 205-220-235-250-265x2,
Seated Shoulder Press Machine 125-140-155-170x2,
Seated Calf Raise 135-135-135x2

12:00pm
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 140-155-170-185-200x2,
Seated Calf Raise 135-135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x3

Mon Feb 28

5:00am
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x2

12:00pm
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x3

Tue Mar 1

5:00am
Paused Squats 315-405
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x2

11:30am
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2

* bw dipped down to 202-206 for the past few days. did a squat routine this morning for better coordination for this afternoons 495. might add some very light back-off too just to get better form for next workout.

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2

Wed Mar 2

5:00am
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

* been doing the weighted situps for over a week now and consistent with it so time to include on my log. just doubles every workout. did 35lb but was not able to recover with that much weight for the next workout.

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

6:00pm
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185-200x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

Thur Mar 3

5:00am
Paused Squats 315-405
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

12:00pm
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2, 235x5
Seated Shoulder Press Machine 155-170-185x2, 155x5
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

Fri Mar 4

12:00pm
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

Sat Mar 5

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

11:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Decline Bench Weighted Situp 25lbx2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Title: Re: Kingfush
Post by: Kingfish on March 06, 2022, 09:32:33 am
Mar 6-12, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 2 of 5 BW 2002-206

Sun Mar 6

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Seated Calf Raise 135-135-135x2

* skipped the 25lb decline bench situp and do later. bw getting leaner some more at 202-204 empty now

11:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Decline Bench Weighted Situp 25-25lbx2


5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25-25lbx2
Seated Calf Raise 135-135-135x2

Mon Mar 7

5:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Seated Calf Raise 135-135-135x2

12:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Seated Calf Raise 135-135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25-25lbx2 //rest
Seated Calf Raise 135-135-135x2

Tue Mar 8

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25-25lbx2 //rest
Seated Calf Raise 135-135-135x2

* still resting my situps. the double set of doubles a couple of days ago added too much fatigue. had a very good dinner last night and was already very strong this morning. bw still very lean at 202-204lb.

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Decline Bench Weighted Situp 25-25lbx2 //rest
Seated Calf Raise 135-150-150x2

* could have gotten 495 also this lunch time but decided to save it for later and add a backoff 2-3 if i can.

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Seated Calf Raise 135-135-135x2 rest

Wed Mar 9

5:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp in lbs 20-20x2
Seated Calf Raise 135-135x2

* reduced decline bench to 20lb using 10lb plates. will see if i can recover from doubles at this weight. squat still felt solid even at 202lb dry weight. i'm happy with the routine but will eventually try to get my weighted situps to 35lb multi set of 2-3 reps  a workout.

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 20-20x2, 20x5
Seated Calf Raise 135-135-135x2

5:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x5
Decline Bench Weighted Situp 20x2, 20-20x5
Seated Calf Raise 135-150-150x2

* wanted to try if i could go 10 reps on the 170 shoulder press machine. possible. rep 5 was still not very slow. i don't want to tire my back so i decided to stop there and do 175-180x5 next time. 

Thur Mar 10

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x2, 20-20x5
Seated Calf Raise 135-135x2, 150-150x2

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 20x2, 20-20x5
Seated Calf Raise 135-135-150x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x5
Decline Bench Weighted Situp 20-20x5
Seated Calf Raise 135-135-135x2 // rest

Fri Mar 11

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp in lbs 20-20x5
Seated Calf Raise 135-135-135x2,

12:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Seated Calf Raise 135-135-135x2,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x5
Decline Bench Weighted Situp 20-20x5
Seated Calf Raise 135-135-135x2

Sat Mar 12

5:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Seated Calf Raise 135-135-135x2,

* used a fixed 20lb bb for my situps instead of holding 2 stacks of 10lb and the movement felt even better. focusing on more ab definition because i can see the effects fast at this 202lb very lean bw. i have also been consistent on doing a vertical pull using the neutral grip attachment and seating on the floor (at the tricep pushdown on the cable station). this vertical pulling is not adding fatigue to my back because i figued out that if i keep my base/feet close together and tucked in like on a bottom of squat, i can pull do some pulling painfree. weight maxes at 140lb before it pulls me up.

12:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Neutral Grip Pulldown 140-140x5
Seated Calf Raise 135-135-135x2,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Neutral Grip Pulldown 140-140x5
Seated Calf Raise 135-135-135x2,

* this routine is working and has been reliable/repeatable without getting my broken for weeks now even with the downsized bw. i wanted to experiment again with the seated lat pulldown but don't want to risk straining my lowerback. i do my vertical pulling with my lowerbody tucked in like in a bottom of a full squat and brace from there. same thinking on forms applies to my seated veritcal pushing. knees close together and feet tip-toed to have a good brace between quads and belly.
Title: Re: Kingfush
Post by: Kingfish on March 13, 2022, 10:58:43 am
Mar 13-19, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 3 of 5 BW 2002-206

Sun Mar 13

5:00am
Paused Squats 315-405-455
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 140-140x5
Seated Calf Raise 135-135-135x2,

* good start to the sunday.  limit the situp to a single set of 5. lower abs not yet recovered.

4:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 140-140x5, 160-180x2
Seated Calf Raise 135-135-135x2,
 
* tried doing the pulldown with my feet pushing against the standing tricep extension pad. 180 was not very heavy to pull. trying it out if this bracing fatigues my back.
* this is the easiest 495 ive done at this 202-204lb dry bodyweight. i time a high carb lunch meal for a thicker afternoon workout and it made a difference.

Mon Mar 14

5:30am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 140-150-160x5,
Seated Calf Raise 135-135-135x2,

11:30am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135-135x2,

5:30pm
Paused Squats 315-405-455
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135x3,

Tue Mar 15

5:30am
Row Machine Mid Rows 235-250-265-280x2,
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x3
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135-135x2,

* reduced situps to triples. lowerabs fatigue still there.

11:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x3
Neutral Grip Pulldown 150-150x5
Seated Calf Raise 135-135x3

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-25x3
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135x3, // rest

Wed Mar 16

5:30am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x3
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135x3,

* slow wed morning at gym. did all without waiting on an equipment. close to a 30min workout.

12:30pm
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x3
Neutral Grip Pulldown 150-160x3,
Seated Calf Raise 135-135x3,

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-25x3
Neutral Grip Pulldown 160-160x3,
Seated Calf Raise 135-135x3,

Thur Mar 17

11:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3,
Seated Calf Raise 135-135x3,

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3 //skip
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-25x3
Neutral Grip Pulldown 160-160x3,
Seated Calf Raise 135-135x3,

Fri Mar 18

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-35x3
Neutral Grip Pulldown 160-160x3, rest
Seated Calf Raise 135-135x3,

* tired from a lot of walking at work. woke up mid-day late after 1pm already and decided to just eat some lunch and take the afternoon nap.

Sat Mar 19

7:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-35x3, 45x2
Neutral Grip Pulldown 160-160x3, rest
Seated Calf Raise 135-135x3,

* weighted situps up to 45lb now without any big soreness yet.

11:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 35-35x3,
Neutral Grip Pulldown 160-160x3, rest
Seated Calf Raise 135-135x3,

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 35-35x3
Neutral Grip Pulldown 160-160x3, rest
Seated Calf Raise 135-135x3,
Title: Re: Kingfush
Post by: Kingfish on March 20, 2022, 10:23:32 am
Mar 20-26, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 4 of 5 BW 200-204

Sun Mar 20

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3
Seated Calf Raise 135-135x3,

11:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3 rest
Seated Calf Raise 135-135x3,

4:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3
Seated Calf Raise 135-135x3,
 
Mon Mar 21

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3 rest
Seated Calf Raise 135-135x3,

12:00pm
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3 rest
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3, 50x2
Neutral Grip Pulldown 160-160x3 skip
Seated Calf Raise 135-135x3,

* did a double stack of 25lb plates on the weighted situp to see what kind of fatigue this gets me. also increased the shoulder pressing. will go with 175-190 and see if i can maintain that. been skipping the lat pulldown. this equipment is very busy.

Tue Mar 22

5:00am
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3, 40x2
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

* used my home cable station for the pulldown because its always taken at gym. max at 80lb so will go volumes on these.

11:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-35-35x3,
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-35x3,
Neutral Grip Pulldown 160-160x3 skip
Seated Calf Raise 135-135x3,

* bw still low at 202-204 but prioritizing carbs more for thickness. 495 so heavy if i eat less 1 cup or less rice on meals before the workout.

Wed Mar 23

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

* happy keeping my bw at low 200s lean. started increasing white rice. limited it to 1/2 cup per meal during the cutting diet. going 1.5-2 cups pass few meals and felt good already this morning. i do a few singles of bw squats holding on/pulling on a waist high barbel (usually at the spotters location on flat bench). i can tell using that simply stretch if my legs are go or no-go.
* strong on 495 at this weight but definitely not overpowering it enough to get a triple paused compared to my peak.

11:30am
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3

6:00pm
Paused Squats 315-405-495

* woot! 495 x3 for the day. this afternoon workout was the strongest of 3. did not have time to do anything else. had to go to work.
 
Thur Mar 24

11:30am
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

Fri Mar 25

7:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,
 
5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3 skip
Decline Bench Weighted Situp in lbs 25-35-35x3
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3, skip

Sat Mar 26

6:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

11:30am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-225-225x2,
Seated Calf Raise 135-135x3,

* been doing the smith again for more shoulder training. i was up already up to almost 315 on this long time ago.

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-245-275x2, 245-245x3
Seated Calf Raise 135-135x3,
 
Title: Re: Kingfush
Post by: vag on March 21, 2022, 12:51:01 pm
Is it a typo or on Mon Mar 14 you didn't lift 495 after , idk, a couple of decades ???  :o
It has to be a typo!
Title: Re: Kingfush
Post by: Kingfish on March 21, 2022, 09:47:47 pm
Is it a typo or on Mon Mar 14 you didn't lift 495 after , idk, a couple of decades ???  :o
It has to be a typo!

lol.. thank you for the good catch.. i copy and past the lunch routine because of the set fonts and colors already. i did get the 495 otherwise i would have  made a comment on what happened. i will make not edit that week because i prefer to lock the previous weeks from editing.

 :headbang:

Title: Re: Kingfush
Post by: Kingfish on March 27, 2022, 10:44:34 am
Mar 27 - April 2, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 5 of 5 BW 200-204

Sun Mar 27

6:00am
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245-245x3
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3
Inclined Smith Machine Press 225-245x2, 225-225x3
Seated Calf Raise 135-135x3,

Mon Mar 28

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-180x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3,
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245x3
Assisted Chins -30bw 3x4 sets
Seated Calf Raise 135-135x3,

* been avoiding the bw chins because the multi-day routine is not enough to stop the accumulation of fatigue to my lowerback (to support/balance my legs). will try a good tip for a gym regular. assisted with the footrest support just enough to not tire my back supporting my weight, but also not heavy enough that it is crushing my core to push me up. 30 seems like a good number.

12:00pm
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245-245x3 skip
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 245-255x2, 245-245x3
Seated Calf Raise 135-135x3,

* very good 495 this afternoon. bw 202-204 maintained but got sleep and calories are more carb biased. will get another 495 tmrw morning at this pace but eventually will burnout quickly so will save the heavies for 1x/day only. focusing more on the smith shoulder pressing and the assisted chins.

Tue Mar 29

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-180x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5,
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245x3 skip.
Assisted Chins -35bw 3x3 sets
Seated Calf Raise 135-135x3,

* skipped the shoulder pressing on smith. machine busy. shoulder press in the seated machine feeling easier.

12:00pm
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3,
Inclined Smith Machine Press 245-255x2, 245x3
Assisted Chins -35bw 3x3 sets skip
Seated Calf Raise 135-135x3,
 
5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3
Seated Calf Raise 135-135x3,
 
Wed Mar 30

5:00am
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3
Assisted Chins -35bw 3x3 sets
Seated Calf Raise 135-135x3

12:00pm
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185-190x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3 rest
Assisted Chins -35bw 3x2 sets
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3 rest
Seated Calf Raise 135-135x3,

Thur Mar 31

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

* the 495 yesterday afternoon was surprisingly slow even with good sleep and diet. the volumes of 245+ chest press in the smith is adding fatigue fast.

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2,
Seated Calf Raise 135-135x3,

Fri April 1

5:00am
Paused Squats 315-315-315,
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

Sat April 2

7:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2 rest
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 35-35x2
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,
Title: Re: Kingfush
Post by: Kingfish on April 03, 2022, 03:58:34 pm
April 3-6, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

April Week 1 of 4 BW 200-204

Sun April 3

12:00pm
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-275x2, 245x2
Seated Calf Raise 135-135x3,

Mon April 4

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

* might have to change my squat routine. been doing a lot more walking at work including 1-2 flight of stairs multiple times during my shift. that added leg fatigue and me at this very lean weight eventually will tire me out of 495s. the last 1-2 weeks of 495 were still heavy even with me limiting it to 1x/day only. also, the smith machine pressing is not helping with recovery.

12:00pm
Paused Squats 315-315-315, 405 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x3 rest
Row Machine Mid Rows 250-265x2, 250x3 rest
Cable Row Machine High Pull One Arm 80-90x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

Tue April 5

5:00am
Paused Squats - Smith 225-225-225
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

12:00pm
Paused Squats 31-315-315 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 31-315-315,405-495
Seated Shoulder Press Machine 170-185-200x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2 rest
Seated Calf Raise 135-135x3

Wed April 6

5:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x3 rest
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x2
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185-190x2, 175x2
Row Machine Mid Rows 250-265x2, 250x3  rest
Cable Row Machine Mid Pull One Arm 70-80-80x2
Decline Bench Weighted Situp in lbs 25-25x2  rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185-190x2, 175x2 rest
Row Machine Mid Rows 250-265x2, 250x3  rest
Cable Row Machine Mid Pull One Arm 70-80-80x2 rest
Decline Bench Weighted Situp in lbs 25-25x2  rest
Inclined Smith Machine Press 255-255-275x2
Seated Calf Raise 135-135x3, 145-160x2

Thur April 7

6:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-80-80x2
Seated Calf Raise 135-135-135x2
Row Machine Mid Rows 250-265x2, 250x3 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest
Inclined Smith Machine Press 255-255-255x2 rest

12:00pm
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-135x2
Row Machine Mid Rows 250-250-250-250x2
Decline Bench Weighted Situp in lbs 25-25x2 rest
Inclined Smith Machine Press 255-255-255x2 rest

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250-265x2, 250x3
Cable Row Machine Mid Pull One Arm 70-80-90-100x2
Decline Bench Weighted Situp in lbs 25-25x2  rest
Inclined Smith Machine Press 255-255-275x2 rest
Seated Calf Raise 135-135x3, 145-160x2

Frii April 8

6:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-160x2
Row Machine Mid Rows 250-265x2, 250x2
Inclined Smith Machine Press 255--255-255x2
Decline Bench Weighted Situp in lbs 25-25x2 rest

12:00pm
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-160x2
Row Machine Mid Rows 250-250-250x2
Inclined Smith Machine Press 255--255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest

* will increase carbs this lunch to prepare for the afternoon 495. its been getting harder and harder again as my work week progresses.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250-250x2
Cable Row Machine Mid Pull One Arm 70-70-80x2 rest
Seated Calf Raise 135-135-160x2 rest
Inclined Smith Machine Press 255--255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest

Sat April 8

6:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine High Pull One Arm 70-70-80-80x2
Inclined Smith Machine Press 255-255x2
Seated Calf Raise 135-135-160x2
Row Machine Mid Rows 250-265x2, 250x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest


11:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2
Cable Row Machine High Pull One Arm 70-70-80-80x2
Seated Calf Raise 135-135-160x2
Inclined Smith Machine Press 255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest

5:00pm
Paused Squats 225-225-225, 405-495
Seated Shoulder Press Machine 170-170x2
Row Machine Mid Rows 250-250x2
Cable Row Machine High Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-160x2
Inclined Smith Machine Press 255-255-255x2
Decline Bench Weighted Situp in lbs 25-25x2 rest
Title: Re: Kingfush
Post by: Kingfish on April 10, 2022, 10:58:53 am
April 10-16, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

April Week 2 of 4 BW 200-204

Sun April 10

6:00am
Seated Shoulder Press Machine 170-170x2
Row Machine Mid Rows 250-250x2
Standing Cable Row - High Pull 70-70-80x2
Inclined Smith Machine Press 255-255-255x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-135-160x2

5:00pm
Paused Squats 315-315-315-,405-495[/b]
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull 70-70-70x2 | 70-70-70x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-135-160x2, 170-180x2

Mon April 11

5:00am
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row High | Mid Pull x | 70-70-80x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

12:00pm
Paused Squats 315-315-315-,405-495[/b] rest
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

5:00pm
Paused Squats 315-315-315-,405-495[/b]
Seated Shoulder Press Machine 170-185x2, 175x2 rest
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x2
Inclined Smith Machine Press 245-245x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

Tue April 12

5:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2, 180x2

12:00pm
Paused Squats 315-315-315
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x2

* figured out that if i do calf raises with my toes pointing up, there is a lot less chances of my calves cramping during the exercise. 4 plates is now easy. i don't have to be afraid of getting a big cramp on the top ROM.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

* bw at gym 206lb. had more carbs again before the 495 workout. 2 cups white rice and plenty of fruits. frozen pineapple this time. worked as planned. 495 was still not very fast but there was no sticking point. been skipping the 2-hand rows. there is some discomfort on my left shoulder probably from the vertical pulling volumes and i want all to be normal before i start with heavy weights again. the single arm rowing is not so bad.

Wed April 13

5:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x2
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Row Machine Mid Rows 250-250x2 rest
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

* 200g+ of carbs in the morning post workout to try again if i can do a good 495 at lunch at 202lb dry bodyweight in the morning. got the 495 but it was slow. will get it again later if i eat and sleep well but most likely it will also be a crawl. will skip it later and do the 495 again on afternoons as scheduled. a few more workouts of skipped heavy rowing to fully recover my left elbow. nothing injured. just a little muscle strain.

5:00pm
Paused Squats 315-315-315, 405-495 rest
Seated Shoulder Press Machine 170-185-200x2,
Standing Cable Row - High | Mid Pull x | 75-85-95x2, 90-90x3
Row Machine Mid Rows 250-250x2 rest
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

Thur April 14

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x3

Fri April 15

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x2

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

Sat April 16

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250,265-280x2, 250x3 
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x3

* tired from too much physical activity at work. slept most of the day. ate lunch and did not have extra energy for a mid-day routine.
Title: Re: Kingfush
Post by: Kingfish on April 17, 2022, 11:28:43 pm
April 17-23, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

April Week 3 of 4 BW 200-204

Sun April 17

6:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

7:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180-180x3

* took out weighted situps and one arm rows from template.

Mon April 18

5:00am
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

* got good sleep and the skipped workouts from weekend got me recovered faster.   

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-455
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2, 265x2 
Seated Calf Raise 180-180-180x3

Tue April 19

5:00am
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250-250x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405-495 rest
Seated Shoulder Press Machine 170-185x2, 170x3, 125x10
Row Machine Mid Rows 250-250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 110x5
Row Machine Mid Rows 250-250-265x2, 145x5 
Seated Calf Raise 180-180-180x3

* good day. got 2 singles of 495.

Wed April 20

5:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

* 405 did not move as fast as i wanted. it was not slow but a 495 will be a crawl. skipped it. got good sleep and dinner. i'm either getting too old for this or my other lifts are adding a lot more fatigue than i can recover from.

12:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495rest
Seated Shoulder Press Machine 170-185x2, 170x5
Row Machine Mid Rows 250-250x2, 250x5 
Seated Calf Raise 180-180-180x3

Thur April 21

5:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x5
Row Machine Mid Rows 250-250x2, 250x5 
Seated Calf Raise 180-180-180x3

Fri April 22

7:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

Sat April 23

7:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

Title: Re: Kingfush
Post by: Kingfish on April 24, 2022, 10:36:13 am
April 24-30, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

April Week 4 of 4 BW 200-204

Sun April 24

7:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

* tired from the work week and catching up on sleep. quick 15min workout in the morning.

11:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

Mon April 25

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 | one arm 70-70x2
Seated Calf Raise 180-180x3

Tue April 26

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 | one arm 70-70x2
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 | one arm 80-90x3
Row Machine Mid Rows 250-250-250x2 | one arm 60-60x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 |
Seated Calf Raise 180-180x3

Wed April 27

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 140-155x2, 80-80x3
Row Machine Mid Rows 205-220x2, 145-145x3
Seated Calf Raise 135-135-135x3

* lowered weights on all other exercises so i recover faster during the work side of the week.

Thur April 28

7:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

Fri April 29

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3
 
Sat April 30

7:00am
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-455
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2, 160-160x10
Seated Calf Raise 180-180x3
 
Title: Re: Kingfush
Post by: Kingfish on May 01, 2022, 11:43:50 am
May 1-7, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

May Week 1 of 4 BW 200-204

Sun May 1

6:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

8:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160-160x10
Seated Calf Raise 180-180x3

Mon May 2

6:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 95-95x5
Row Machine Mid Rows 160-160-175-175x5
Seated Calf Raise 180-180x3

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 160-175-190x5
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3 80-85-90-100x5
Row Machine Mid Rows 160-175-190x5, 205x3
Seated Calf Raise 180-180x3

Tue May 3

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-180x5
Seated Calf Raise 180-180x3

* bw maintained in the low 200s for a couple of weeks now. 495 top set is almost impossible if i don't make some preparations for it. at low 210lb bw, i could just do 3-4-5 plates without rest and be over it 2-3x per day. at this weight, id be lucky to get the 495 without a sticking point if i do it on the afternoon workout and after a higher carb meal pre-workout.

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3, 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-180x5
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-180x5
Seated Calf Raise 180-180x3

Wed May 4

5:00am
Paused Squats 315-315-315, 405-455
Seated Shoulder Press Machine 170-185x2, 170x3 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-160x10
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 100-100x10
Row Machine Mid Rows 160-175-190x5, 175-170x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 175x10
Seated Calf Raise 90-135-135x5

Thur May 5

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 160-175-190x5
Seated Calf Raise 90-135-135x5

Fri May 6

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 110x5
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 110-110x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

Sat May 7

7:00am
Seated Shoulder Press Machine 110-125-140x5, 110-110x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 110-110x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5
Title: Re: Kingfush
Post by: Kingfish on May 08, 2022, 11:39:02 am
May 8-14, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

May Week 2 of 4 BW 200-204

Sun May 8

6:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135-135x5

Mon May 9

6:00am
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175-175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125-125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175-175-175x5
Seated Calf Raise 135-135-135x5

* the sets of 5 are giving me good muscle soreness but the overall fatigue is not going out of control. bw staying in the low 200s.

Tue May 10

5:00am
Seated Shoulder Press Machine 110-125-140x5, 125 5x4 sets
Row Machine Mid Rows 160-175-190x5, 175 5x4 sets
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 125 5x4 sets
Row Machine Mid Rows 160-175-190x5, 175 5x4 sets
Seated Calf Raise 135-135x5

* 10-15min workout depending if im supersetting when both machines are available. these two machines are usually close to each other at any gym. hardly anyone uses the seated calf raise so i'm also good on this one.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 140 5x2 sets
Row Machine Mid Rows 160-175-190x5, 190 5x2 sets
Seated Calf Raise 135-135-135x5

Wed May 11

5:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x2 sets
Row Machine Mid Rows 160-175-190x5, 190 5x2 sets
Seated Calf Raise 135-135-135x5

Thur May 12

7:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135-135x5
 
Fri May 13

7:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x3 sets 155x5
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135-135x5

Sat May 14

6:00am
Seated Shoulder Press Machine 125-140-155x5, 155 5x3 sets
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 140-155x5, 155 5x3 sets
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets
Seated Calf Raise 135 5x3 sets
 
Title: Re: Kingfush
Post by: Kingfish on May 15, 2022, 04:33:59 pm
May 15-21, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

May Week 3 of 4 BW 200-204

Sun May 15

7:00am
Seated Shoulder Press Machine 140-155x5, 155 5x3 sets, 170x3
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets, 205x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x4 sets
Row Machine Mid Rows 175-190-205x5, 205 5x4 sets
Seated Calf Raise 135 5x3 sets

Mon May 16

5:00am
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x2 sets
Seated Calf Raise 135 5x3 sets

* got all machines to myself and was done in less than 15 mins.

11:00am
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x4 sets
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x4 sets
Row Machine Mid Rows 175-190x5, 190 5x4 sets
Seated Calf Raise 135 5x3 sets

Tue May 17

5:00am
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x2 sets
Seated Calf Raise 135 5x3 sets

* sleep recovered already and felt very good so did the 495 already. im probably downhill for the day but will still see this afternoon if i can rebound back for another 495.

12:00pm
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190-190x5, 205x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x4 sets
Row Machine Mid Rows 175-190-205x5, 190 5x2 sets
Seated Calf Raise 135 5x3 sets

* higher carbs with white rice worked again. bw still low 200s and favoring more carbs over protein/fats.

Wed May 18

5:00am
Paused Squats 315-405
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x4 sets
Seated Calf Raise 135 5x3 sets

12:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155-155-155x5
Row Machine Mid Rows 175-190x5, 190-190-190-205x5
Seated Calf Raise 135-135-135x5

* did squats early. felt good already.

5:00pm
Seated Shoulder Press Machine 140-155x5, 155-155-155x5
Row Machine Mid Rows 175-190x5, 190-190-190-205x5
Seated Calf Raise 135-135-135x5

Thur May 19

5:00am
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-190x5, 190-190-190-200x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155-155-155x5
Row Machine Mid Rows 175-195x5, 195-195-195x5
Seated Calf Raise 135-135-135x5

Fri May 20

7:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195x5
Seated Calf Raise 135-135x5

* lowered volumes. tired from work

Sat May 21

7:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195-195x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,
Seated Calf Raise 135-135x5
Title: Re: Kingfush
Post by: Kingfish on May 22, 2022, 09:48:19 am
May 22-28, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

May Week 3 of 4 BW 200-204

Sun May 22

6:00am
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

11:00am
Paused Squats 315-315-315x1
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

Mon May 23

5:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

Tue May 24

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195-195-200x5
Seated Calf Raise 135-135-135x5

Wed May 25

5:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5

* rowing top set up to 200lbx5.

12:00pm
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200-200x5
Seated Calf Raise 135-135-135x5

Thur May 26

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Inclined Tricep Bench 95-115-135-155x5s
One Arm Cable rows 30-40-50-60x5s

* had to quarantine and lift at home. tested positive. no symptoms. feel ok. being good citizen and not spreading the plaque and will stay home until negative.

Fri May 27

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.1 miles 3.3mph @ 6% 20mins

* added light cardio again to get healthier faster.

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.2 miles 3.6mph @ 6% 20mins

* i'm back. no symptoms anymore.

Sat May 28

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.1 miles 3.3mph @ 6% 20mins

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.2 miles 3.6mph @ 6% 20mins
Title: Re: Kingfush
Post by: Kingfish on May 29, 2022, 11:00:54 am
May 29 - June 4, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 1 of 5 BW 200-204

Sun May 29

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200-205x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-200x5,
Seated Calf Raise 135-135-135x5

* will lower the fatigue from the other exercises and see if i can be back to lifting 495 every workout at 202-206lb bw. only strong enough for a smooth 495 single but no overshoot for a double since i got leaner weeks ago.

Mon May 30

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x3, one arm 10-15-15x10
Row Machine Mid Rows 175-190-205x3, one arm 70-70-70x10
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine one arm 10x10, 20-40-50-65x5
Row Machine Mid Rows 175-190-205x3, one arm 70x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, one arm 40-40-50x5
Row Machine Mid Rows 175-190-205x5, 190-190x5
Seated Calf Raise 135-135-135x5

Tue May 31

5:00am
Paused Squats 315-315-315x1,
Seated Shoulder Press Machine one arm 30-40-50x5, 40-40x5
Row Machine Mid Rows 175-190-205x5, 190-190x5
Seated Calf Raise 135-135-135x5

* will do one arm overhead press but keep the double arm rowing. not a lot of stress on the back on the chest supported rows so it can stay in routine.

12:00pm
Seated Shoulder Press Machine 140-155x5, one arm 40-40x5
Row Machine Mid Rows 175-190x5, 190-190x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-155x5
Row Machine Mid Rows 175-190x5, 190-190x5
Seated Calf Raise 135-135-135x5

* forget the single arm movements. adding too much time to my workouts. can't also do them on gym rush hour.

Wed Jun 1

5:00am
Seated Shoulder Press Machine 140-155x5, 155-140-140x5,
Seated Chest Press 85-100-130-145-160x5
Row Machine Mid Rows 175-190x5, 190-175-175x5
Cardio Inclined Walking 1.33 miles.  4mph at 4%. 20mins. 130HR

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-140-140x5
Row Machine Mid Rows 175-190x5, 190-190-190x5
Seated Calf Raise 135-135-135x5

Thur Jun 2

7:00am
Seated Shoulder Press Machine 140-155x5, 
Seated Chest Press 130-145x5, 145x5
Row Machine Mid Rows 175-190x5, 190-190-190-175x5

4:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-140-140x5 rest
Seated Chest Press 130-145-160-175-190x5, 175x5
Row Machine Mid Rows 175-190x5, 190-190-190-175x5
Seated Calf Raise 135-135-135x5

* seated overhead press machine busy. did more of chest press. rest my feet on a db and my lowerback felt a lot more comfortable. i tiptoe and get my lowerbody in a good position to maintain a good curve on my lowerback during upperbody pressing. kept it at 175-190 to make push/pull routine simple.
* afternoon workout a little early to watch nba finals.

Fri Jun 3

7:00am
Seated Chest Press 175-190x5, 190-175-175x5
Row Machine Mid Rows 175-190x5, 190-190-175x5

4:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-140-140x5 rest
Seated Chest Press 175-190x5, 190-190-175x5
Row Machine Mid Rows 175-190x5, 190-190-175x5
Seated Calf Raise 135-135-135x5

Sat Jun 4

12:00pm
Seated Chest Press 175-190x5, 190-190-175x5
Row Machine Mid Rows 175-190x5, 190-190-175x5

4:00pm
Paused Squats 315-315-315x1, 405-495
Seated Chest Press 175-190x5, 190-190-190x5
Row Machine Mid Rows 175-190x5, 190-190-190x5
Title: Re: Kingfush
Post by: Kingfish on June 05, 2022, 11:10:34 am
June 5-11, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 2 of 5 BW 200-204

Sun Jun 5

7:00am
Seated Chest Press 175-175-190x5, 190-190-190x5, 205-220x2
Row Machine Mid Rows 175-175-190x5, 175-175-175x5

12:00pm
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175x5

5:00pm
Paused Squats315-315-315,405-495
Seated Chest Press 175-175-190x5, 190-190-190x5
Row Machine Mid Rows 175-175-190x5, 190-180-180x5
Seated Calf Raise 315-315x5

Mon Jun 6

5:00am
Paused Squats315-315-315, 405
Seated Chest Press 175-175-190x5, 190-190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175-175x5

12:00pm
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175x5

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175x5

Tue Jun 7

5:00am
Paused Squats315-315-315, 405
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175x5

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* lowered intensity on the push/pull for recovery. the 495 is always very heavy now and i'm taking too much time in the platform resting. used to get my squat routine in less than 10mins.

Wed Jun 8

5:00am
Paused Squats315-315-315, 405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

12:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* wow. very strong already after reducing weights on the other exercises. got the top weight early so might not lift later and watch nba instead.

Thur Jun 9

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* needed more sleep so skipped workouts. busy at work.

Fri Jun 10

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

Sat Jun 11

12:00pm
Paused Squats315-315-315, 405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* this deload routine is working fast. i'm getting very fresh already even with less ideal sleep during my work side of the week. bw steady for past few months now at low 200s.

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Title: Re: Kingfush
Post by: Kingfish on June 12, 2022, 11:23:55 am
June 12-18, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 3 of 5 BW 200-204

Sun Jun 12

7:00am
Paused Squats 315-315-315,405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 135-135x5

12:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 175-190x5

5:00pm
Paused Squats 315-315-315,405-455
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

Mon Jun 13

5:00am
Paused Squats 315-315-315,405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

Tue Jun 14

5:00am
Paused Squats 315-315-315,405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 90-115-115x5

12:00pm
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 130-130-145x5, 175-190x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 115-115x5

Wed Jun 15

5:00am
Paused Squats 315-315-315,405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 115-115x5

12:00pm
Paused Squats 315-315-315,405
Seated Calf Raise 115-115x5, 135-135x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 130-130-145x5, 175-190x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 115-115x5

Thur Jun 15

5:00am
Seated Chest Press 130-130-145x5, 175-190x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 115-135-135x5

12:00pm
Seated Chest Press 175-190x3, 205-220-235-250x2, 175-175x5
Row Machine Mid Rows 190-205-210x3, 175-175x5
Seated Calf Raise 115-115-135x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 175-175x5
Row Machine Mid Rows 190-205-210x3, 175-175x5

Fri Jun 17

7:00am
Seated Chest Press 175-175-190x3, 175-175x5
Row Machine Mid Rows 175-175-190x3, 175-175x5
Seated Calf Raise 115-135-135x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 175-190x3, 220-235x2, 235-235x2
Row Machine Mid Rows 175-175-190x3, 175-175x3

Sat Jun 18

7:00am
Seated Chest Press 175-175-190x3, 175-175x3
Row Machine Mid Rows 220-220-235x2, 220-220x3
Seated Calf Raise 115-115x5

12:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-235x2, 235-235x3
Row Machine Mid Rows 175-190-205x3, 205-205x3

* already very strong at lunch time so did my squat routine here.

5:00pm
Seated Chest Press 220-220-235x2, 235-235-235x3, 235x5
Row Machine Mid Rows 175-175-190x3, 205-220-235x2, 235x3
Seated Calf Raise 115-135-135x5
Title: Re: Kingfush
Post by: Kingfish on June 19, 2022, 12:13:09 pm
June 19-25, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 4 of 5 BW 200-204

Sun Jun 19

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 175-175-190x3, 220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3
Seated Calf Raise 115-115-115x5

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3, 235-235x3
Row Machine Mid Rows 175-175x3, 190-190x3

5:00pm
Seated Chest Press 220-220x3, 235-235x3
Row Machine Mid Rows 175-175x3, 190-190x3
Seated Calf Raise 115-115x5

Mon Jun 20

5:00am
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3

* reducing reps from 5 to 3 for the pass few days in the push/pull helped recovery a lot. i'm already recovered for 495 this morning and also got it 10hr fasted from my dinner last night at 7pm.

12:00pm
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3

Tue Jun 21

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3
Seated Calf Raise 115-115x5

* 405 still fast enough and will get 475. 495 will most likely breakdown form and add too much fatigue for this morning. save it for lunch workout. doing the chest press with resets too for better bottom ROM contractions and less fatigue.

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3

* form felt more polished with back to back 495 workouts.  not very strong to do backoff sets at this lean weight but still very happy to get it consistently now on multiple times a day. cutting back on the push/pull volumes made it happen.

Wed Jun 22

5:00am
Paused Squats 315-315-315
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3
Seated Calf Raise 115-115x5

* very warm 70 SF morning. did feel like doing 405. will do 495 at lunch and start the work nights later.

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3

5:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3,

Thur Jun 23

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3,
Row Machine Mid Rows 175-175-190x3,

* skipped morning workout. need more sleep.

6:00pm
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3,

Fri Jun 24

12:00pm
Paused Squats 315-315-315, 405-495

* 3 night tonight and will work the 4th night this week because of overtime for the holiday. took it easy and just did my squat routine. didn't feel like waiting on the chest press/row machine because i need to catch up more on the afternoon sleep.

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3,
Row Machine Mid Rows 175-175x3,

Sat Jun 25

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3,
Row Machine Mid Rows 175-175x3,

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3,
Row Machine Mid Rows 175-175x3,
Title: Re: Kingfush
Post by: Kingfish on June 26, 2022, 11:07:50 am
June 26 - July 2, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 5 of 5 BW 200-204

Sun Jun 26

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115-135x5

12:00pm
Seated Chest Press 220-220-220x3, 235-250-265-280x3
Row Machine Mid Rows 175-175-175x3, 190-190-190x3
Seated Calf Raises 115-115-135x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x3
Row Machine Mid Rows 175-175-175x3,

* seated chest press machine with 220 felt very explosive. the heavy sets this lunch time worked well. 295+15 is the heaviest i can go. will slowly go heavier on this.

Mon Jun 27

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 235x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115-115x5

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 
Row Machine Mid Rows 175-175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 235-250-265x3
Row Machine Mid Rows 175-175-175x3,

Tue Jun 28

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 235x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

Wed Jun 29

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Seated Shoulder Press 140-155-170x2
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

* tested if my overhead machine press is maintained or better after a few weeks of rest and substituting with the horizontal press. i got stronger. 170x2 was not very heavy on a first day. when i'm fresh and coordinated, i can probably do 185-200x3-5 now.

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Seated Shoulder Press 155-170x2
Row Machine Mid Rows 175-175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495

Thur Jun 30

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495

Fri July 1

12:00pm
Seated Chest Press 220-220-220x3, 220x3
Seated Shoulder Press 170-185x2
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3,
Seated Shoulder Press 170-170x3
Row Machine Mid Rows 175-175-175x3, 190-190x3

Sat July 2

12:00pm
Paused Squats 315-315-315, 405-455
Seated Chest Press 220-220-220x3, 220-235x3
Seated Shoulder Press 170-170x3
Row Machine Mid Rows 175-175-175x3, 190-190x3
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220-220x3
Seated Shoulder Press 170x3
Row Machine Mid Rows 175-175x3
Title: Re: Kingfush
Post by: Kingfish on July 03, 2022, 10:24:17 am
July 3-9, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 1 of 4 BW 200-204

Sun July 3

6:00am
Paused Squats 315-315-315
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

11:00am
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3, 220x3
Seated Shoulder Press 170x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

5:00pm
Seated Chest Press 220-220-220x3, 235-250-265-280x3
Row Machine Mid Rows 175-175-175x3, 190-205x3
Seated Calf Raises 115-135x5

Mon July 4

7:00am
Paused Squats 315-315-315,405-455
Seated Chest Press 220-220-220x3, 220-220x3
Seated Shoulder Press 170x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

12:00pm
Seated Chest Press 220-220-220x3, 235x3
Seated Shoulder Press 170-170x3
Row Machine Mid Rows 175-175-175x3,

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,

Tue July 5

5:00am
Paused Squats 315-315-315,405
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5
One arm standing cable rows 50-50-50x5
Assisted Dips-45lb x5-5-5

* been doing the light push/pull for volumes for a little over a week now so will start to log them. the one arm cable rows is using the seated cable chest press but pulling on the back side of the machine and bracing using the opposite arm. i get lower back soreness doing these when i overdo the eccentric ROM.
* using assisted dips because my lowerback cannot recover from daily bw dips. i stand on the assistance and it carries my lowerbody so the lowerback does not get overworked stabilizing and carrying my heavy legs. i wanted to use the same machine for assisted chins but its easier to get sloopy on the form and overdo the eccentric ROM and get my lowerback sore again.

12:00pm
Paused Squats 315-315-315,405-455
Seated Chest Press 220-220-220x3, 220-235-235-250x3
Row Machine Mid Rows 175-175-175x3,
Seated Shoulder Press 170x3,

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

Wed July 6

5:00am
Paused Squats 315-315-315
Seated Chest Press 220-235-250x3, 265-280x2
One arm standing cable rows 50-60-70-80x5

12:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-235x3, 250-265x2
Seated Calf Raises 115x5

* lowerback feels a lot better recovered whenever i do less heavy rowing. was able to get the 495 again at a noon workout. might skip later because of work schedule.

Thur July 7

1:00am
Paused Squats 315-315-315
Seated Chest Press 220-220-220x3, 235x3
Seated Calf Raises 115-115x5
 
* quick workout at lunch break from work.

12:00pm
Paused Squats 315-315-315,405-495
Assisted Dipsbw-48kg 5x5 sets

Fri July 8

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

Sat July 9

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3, 220-220x3
Title: Re: Kingfush
Post by: Kingfish on July 11, 2022, 12:19:30 am
July 10-16, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 2 of 4 BW 200-204

Sun July 10

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220-220x3
Seated Calf Raises 115-115x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x10
Seated Calf Raises 115-135x5

Mon July 11

6:00am
Seated Chest Press 220-235-250x3,
Seated High Row Machine One-Arm40-50-50-50x10
Seated Calf Raises 115x10, 115x5

* resting the heavy rowing and doing one arm on seated machine with lighter weights/higher reps.

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press 50x5, 50x10, 50-50x5
Seated High Row Machine One-Arm50-60x10, 70-80x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 80-90-100x5

Tue July 12

6:00am
Seated Chest Press 220-220-220x3, 265-280x2
Seated High Row Machine One-Arm 100-110x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 100-100x5, 120x3
Seated Calf Raises 115-115x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x5
Seated High Row Machine One-Arm 100-100-100x5, 100x10
Seated Calf Raises 115-115x5

Wed July 13

5:00am
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 100-110x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Seated Chest Press 220-220-220x3, 220x5
Seated High Row Machine One-Arm 100-100x5, 100x10
Seated Calf Raises 115-115x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220-220x3
Seated High Row Machine One-Arm 100-100-100x5, 100x5, 100x10

Thur July 14

6:00am
Seated Chest Press 220-220-220x3, 220-235x3
Seated High Row Machine One-Arm 100-100-100x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Paused Squats 315-315-315
Seated High Row Machine One-Arm 110-110-110x3, 115-115x3

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press One-Arm 100-100x3
Seated High Row Machine One-Arm 110-110x3, 115x3

* the one arm chest press is just next to the one arm rowing so did these back to back instead of walking far for the other chest press machine.

Fri July 15

12:00pm
Seated Chest Press 220-220-220x3, 265-265x3
Seated Chest Press One-Arm 100-100-100x3, 
Seated High Row Machine One-Arm 100-100-100x5, 100-100-100-100x5
Seated Calf Raises 115x10, 115x5

* skipped the morning workout. too sleepy from work.

6:00pm
Paused Squats 315-315-315, 405-495

Sat July 16

2:00am
Seated Chest Press 220-220-220x5, 265x3
Seated High Row Machine One-Arm 110-110-110x5, 

* lunch break workout.

12:00pm
Seated Chest Press 220-220-220x5, 265x5
Seated High Row Machine One-Arm 110-110-110x5, 110x10 

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x5, 265x5
Seated High Row Machine One-Arm 110-110-110x5, 120x5 
Title: Re: Kingfush
Post by: Kingfish on July 17, 2022, 09:21:16 am
July 17-23, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 3 of 4 BW 200-204

Sun July 17

5:00am
Seated Chest Press 220-220-220x5, 220x5
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-175x3
Seated Calf Raise 115-115x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5,
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-190x5

5:00pm
Paused Squats 315-315-315, 405-495

Mon July 18

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-175x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 220x10 
Seated High Row Machine One-Arm 110-110-110x5, 110x10
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x5, 220x10
Seated High Row Machine 175-190x3

Tue July 19

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 
Seated High Row Machine One-Arm 110-110-110x5, 
Seated Calf Raise 115-115x5

* will stop and rest the horizontal rowing for now. there is some discomfort in my left arm thats not going away. not enough to cause pain or loss of power.

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5,  220x10

5:00pm
Paused Squats 315-315-315, 405-495

* busy at home. did the bare minimum and resting everything else.

Wed July 20

5:00am
Paused Squats 315-315-315, 405-455
Seated Chest Press 70s x5, 220x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max
 
11:00am
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5 

5:00pm
Paused Squats 315-315-315, 405-495
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max

* recovery doing very well after taking it easy and just focusing on squats and some light cardio.

Thur July 21

6:00am
Seated Chest Press 50s x5, 220x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine One-Arm 50s x5, 110x5 

Fri July 22

11:00am
Seated Chest Press One-Arm 50s x5, 110x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5 
Seated Row Machine 100s x10, 190x5 

Fri July 22

7:00am
Seated Chest Press 50s x5, 220x5, 145x10 
Seated High Row Machine One-Arm 50s x5, 110x5 
Seated Calf Raise 115-115x5

12:00pm
Seated Chest Press 50s x5, 220x5, 145x10 
Seated Row Machine 100s x10, 190x5, 145x10

8:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5, 145x10 
Seated High Row Machine One-Arm 50s x5, 110x5, 80x10 
Title: Re: Kingfush
Post by: Kingfish on July 24, 2022, 10:19:02 am
July 24-30, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 4 of 4 BW 200-204

Sun July 24

7:00am
Seated Chest Press 50s-100s x5, 220x5, 145x10 
Seated Row Machine 100s x10, 190x5, 145x10
Seated High Row Machine One-Arm 50s-100s x5, 110x5 

11:00am
Paused Squats 315-315-315, 405-495 
Seated Chest Press 50s-100s x5, 220x5, 145-145x10 
Seated Row Machine 50s-100s x15, 145x5
Seated High Row Machine One-Arm 50s-100s x5, 110x5 

5:00pm
Paused Squats 315-315-315, 405
Seated Chest Press - One Arm 50s-x5, 100-100x5 
Seated High Row Machine One-Arm 50s-100s x5, 110x5 
Seated Lat Pulldown One-Arm 70s-90s x5, 115-115x5
Seated Calf Raise 115-115x5


Mon July 25

5:00am
Seated Chest Press 50s-100s x5, 220x5, 145-145x5 
Seated Lat Pulldown One-Arm 70s-90s x5, 100-110x5, 110-110-100-110x5
Seated Calf Raise 115-115x5

11:00am
Seated Chest Press 50s-100s-145s x5, 
Seated Lat Pulldown One-Arm 90s x5, 115x5
Seated Row Machine 50s-100s-145 x5,
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Chest Press 50s-100s-145s-175s x5 
Seated Row Machine 50s-100s-145s-175s-205 x5

Tue July 26

5:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Row Machine 55-100-145-175 x5s
Seated Lat Pulldown One-Arm 90-100 x5s
Seated Calf Raise 115-125 x5s

11:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Row Machine 100-145-175 x5s
Seated Lat Pulldown One-Arm 90-100-110 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Row Machine One-Arm 90-115-125-135-125 x5s
Seated Lat Pulldown One-Arm 90-115-100 x5s

Wed July 27

5:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Lat Pulldown One-Arm 90-100 x5s
Seated Calf Raise 115 x5s

12:00pm
Seated Chest Press One-Arm 50-80-90-100 x5s 
Seated Lat Pulldown One-Arm 90-100 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Chest Press One-Arm 80-90-100 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

Thur July 28

5:00am
Paused Squats 315-315-315, 405 
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

12:00pm
Seated Chest Press One-Arm 90 x5s 
Seated Lat Pulldown One-Arm 100-135 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Lat Pulldown One-Arm 90-100-115-125 x5s

Fri July 29

7:00am
Seated Chest Press 55-100-145-160-175 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

12:00pm
Seated Chest Press   55-100-145-160-175 x5s
Seated Lat Pulldown One-Arm 100-135 x5s
Seated Calf Raise 115-125 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Rows One-Arm 90-100-115-125-135-145 x5s

Sat July 30

7:00am
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-115 x5s

12:00pm
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-115 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Rows One-Arm 90-100-115-125-135-145 x5s
Seated Lat Pulldown One-Arm 90-115 x5s
Title: Re: Kingfush
Post by: Kingfish on July 31, 2022, 11:20:09 am
July 31 - Aug 6, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 1 of 5 BW 200-204

Sun July 31

7:00am
Seated Chest Press 50-100-145-160-175 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

12:00pm
Seated Chest Press 50-100-145-160-175 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

Mon Aug 1

5:00am
Seated Chest Press 50-100-145-160 x5, 160-160-160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100x10 
Seated Calf Raise 115-115x5, 115x10

12:00pm
Seated Chest Press 100-145-160 x5, 160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100x10 
Seated Lat Pulldown One-Arm 90-100 x5s 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated High Row Machine One-Arm 90-115-125-135 x5s, 125-125x10 

Tue Aug 2

5:00am
Paused Squats 315-315-315   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100-100x10 
Seated Calf Raise 115-115x5, 115x10

12:00pm
Seated Chest Press 100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 100-115 x5s, 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145-160 x5, 160-10x10   
Seated High Row Machine One-Arm 90-115-125 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s 

Wed Aug 3

5:00am
Paused Squats 315-315-315, 405   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated Lat Pulldown One-Arm 100-115 x5s, 100-100x10

12:00pm
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row One-Arm 90-100-115 x5s

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145 x5, 160-160-160x10 

Thur Aug 3

12:00pm
Seated Chest Press 100-145-160-175 x5s   
Seated High Row One-Arm 90-100-115 x5s
Seated Lat Pulldown One-Arm 100-115 x5s 
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145-160-175 x5s   
Seated High Row One-Arm 90-100-115 x5s
Seated Lat Pulldown One-Arm 100-115 x5s 

Fri Aug 5

12:00pm
Seated Chest Press 100-145-160-175 x5s, 190-220-250-280x3, 295x2   
Seated Lat Pulldown One-Arm 100-115-125 x5s, 135-135-135x5 

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 100-145-175-190 x5s,   
Seated Lat Pulldown One-Arm 100-115-125 x5s,   

Sat Aug 6

6:00am
Seated Chest Press 100-145-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s 

12:00pm
Seated Chest Press 100-145-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s 

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 100-145-175 x5s,   
Seated Lat Pulldown One-Arm 115-125 x5s,   
Seated Calf Raise 115-115x5
   
Title: Re: Kingfush
Post by: Kingfish on August 07, 2022, 10:36:39 am
Aug 7-13, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 2 of 5 BW 200-204

Sun Aug 7

7:00am
Seated Chest Press 100-145-160-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s,   
Seated Rows One-Arm 90-115-135 x5s,   

12:00pm
Seated Chest Press 100-145-160 x5s   
Seated Lat Pulldown One-Arm 100 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Paused Squats 315-405-495   
Seated Lat Pulldown One-Arm 100-115-125 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Mon Aug 8

5:00am
Seated Chest Press 100-145-160-175 x5s   
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 80-90-115 x5s,   
Seated Calf Raise 115 x5s,   

12:00pm
Paused Squat 315s
Seated Chest Press 100-145-160 x5s   
Seated Rows double arm ISO machine 80-90-115-125 x5s,   

* used the seated row machine with independent left/right movement. i use the same weight so i'm using half the resistance of the single arm. it does not feel half as light. i get better squeeze at the bottom ROM because my rhomboids are against each other creating better leverage for the squeeze. hard to squeeze the bottom ROM on single arm because the rhomboids dont "bottom out" as easily

5:00pm
Paused Squats 315-405-495   
Seated Lat Pulldown Two-Arm 90-100 x5s,   
Seated Chest Press 100-145-160 x5s

Tue Aug 9

5:00am
Paused Squat 315s
Seated Chest Press 100-145-160-175 x5s, 160x10   
Seated Lat Pulldown One-Arm 100-115 x5s, 100x10   
Seated Rows One-Arm 90-100-110-120 x5s,   

* the double arm pulling i did added more fatigue than i wanted to my core. back to single arm. i'm already on the edge of recovery doing these 495 singles everyday.   

12:00pm
Seated Chest Press 100-145-160 x5s,   
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 90-100-110-120-130-140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160 x5s
Seated Rows One-Arm 120-130-140-150 x5s,   

Wed Aug 10

5:00am
Seated Chest Press 100-145-160 x5s,     
Seated High Rows One-Arm 100 x5s   
Seated Rows One-Arm 120-140 x5s,   
Seated Calf Raise 115 x5s

12:00pm
Seated Chest Press 100-145-160 x5s,     
Seated Rows One-Arm 120-130-140-150 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160 x5s
Seated Rows One-Arm 140-150 x5s,   

Thur Aug 11

12:00pm
Seated Chest Press 100-145-160 x5s,     
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 120 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 140 x5s,
Seated Lat Pulldown One-Arm 100-115 x5s
Seated Calf Raise 115-125 x5s

Fri Aug 12

6:00am
Paused Squats 315-405   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 100-120-140 x5s,   

12:00pm
Seated Chest Press 100-145-160-175 x5s
Seated Rows One-Arm 100-110-120-130-140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 120-130-140-150 x5s, 160x3

Sat Aug 13

6:00am
Paused Squats 315-405   
Seated Chest Press 100-145-160-175-190 x5s
Seated Rows One-Arm 110-120-130 x5s,   
Seated Lat Pulldown One-Arm 100-115 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s
Seated Rows One-Arm 110-120 x5s,   
Seated Lat Pulldown One-Arm 100-115-125 x5s
   
Title: Re: Kingfush
Post by: Kingfish on August 14, 2022, 10:29:00 am
Aug 14-20, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 3 of 5 BW 200-204

Sun Aug 14

6:00am   
Seated Chest Press 100-145-160-175 x5s, 220x3
Seated Rows One-Arm 90-115-135 x5s,   
Seated Lat Pulldown One-Arm 100-110-120 x5s
 
12:00pm   
Paused Squats 315-405-495   
Seated Chest Press 100-145-160x5s

5:00pm   
Seated Chest Press 100-145-160-175-180-185-190 x5s, 190-190x10
Seated Rows One-Arm 100-110-120-130 x5s, 130-130x10   
Seated Lat Pulldown One-Arm 100-110-120-135 x5s
Seated Calf Raise 115 x5s

Mon Aug 15

5:00am   
Seated Chest Press 100-145-160-175-190 x5s, 190-190x10
Seated Rows One-Arm 100-110-120-130 x5s, 130-120x10   
Seated Lat Pulldown One-Arm 135 x5s
Seated Calf Raise 115 x5s

12:00pm   
Seated Chest Press 100-145-160-175-190 x5s, 190x10
Seated Rows One-Arm 100-110-120 x5s, 120x10   
Seated Lat Pulldown One-Arm 135 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190 x5s
Seated Lat Pulldown One-Arm 115 x5s, 115x10

Tue Aug 16

5:00am   
Paused Squats 315s
Seated Chest Press 100-145-160-175-190-205 x5s,
Seated Rows One-Arm 90-100-110-120 x5s,   
Seated Lat Pulldown One-Arm 100-110-115 x5s

12:00pm   
Seated Chest Press 100-145-160-175 x5s,
Seated Rows One-Arm 90-100-110-120-130-140 x5s,   
Seated Lat Pulldown One-Arm 115 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205 x5s,
Seated Rows One-Arm 120-140 x5s,   
Seated Lat Pulldown One-Arm 100-115-125-135 x5s

Wed Aug 17

5:00am   
Paused Squats - Smith 135 x5s
Seated Chest Press 100-130-145-160-175-190 x5s,
Seated Rows One-Arm 100-120-140 x5s,   
Seated Lat Pulldown One-Arm 105-115 x5s

* did very light volumes of squat in the smith machine. trying to find the most comfortable form again and after the 3rd set of foot placement adjustments, i was good to go. this is my go-to exercise for leg mass. good time under tension and intensity while able to keep solid form.

12:00pm   
Seated Chest Press 100-130-145-160-175-190 x5s,
Seated Rows One-Arm 100-120-140-150 x5s, 170x3   
Seated Lat Pulldown One-Arm 110-110 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190 x5s,
Seated Rows One-Arm 120-150-180 x5s,

Thur Aug 18

12:00pm   
Seated Chest Press 100-130-145-160-175-190-205-220 x5s,
Seated Rows One-Arm 140 x5s,   
Seated Lat Pulldown One-Arm 100-110 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205-220 x5s,
Seated Rows One-Arm 160 x5s,

Fri Aug 19

12:00pm   
Seated Chest Press 100-130-160-190-205-220 x5s,
Seated Rows One-Arm 140-160 x5s,   
Seated Lat Pulldown One-Arm 100-110-135 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 175-190-205-220 x5s,
Seated Lat Pulldown One-Arm 115-125-135 x5s

Sat Aug 20

6:00am   
Seated Chest Press 100-130-160-190-205-220 x5s,
Seated Lat Pulldown One-Arm 115-125-135 x5s

12:00pm
Seated Chest Press 175-190-205-220-235-250-265 x5s,
Seated Lat Pulldown One-Arm 115-125-135-145 x5s
Seated Rows One-Arm 140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205-220 x5,
Seated Lat Pulldown One-Arm 135-135-135 x5
Title: Re: Kingfush
Post by: Kingfish on August 21, 2022, 11:41:23 am
Aug 21-27, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 4 of 5 BW 200-204

Sun Aug 21

6:00am
Seated Chest Press 100-130-160--190-205-220 x5
Seated Lat Pulldown One-Arm 100-110-115-125-135 x5
Seated Rows One-Arm 100-115-125-135-145-155 x5,   

12:00pm
Paused Squats 315-405-495
Seated Chest Press 205-205x5
Seated Lat Pulldown One-Arm 135-135 x5
   
5:00pm
Seated Chest Press 100-130-160-175 x5, 160s x5
Seated Lat Pulldown One-Arm 135-135-135-145 x5
Seated Rows One-Arm 120-140-140 x5   

Mon Aug 22

5:00am
Seated Chest Press 100-130-160-175 x5
Seated Lat Pulldown One-Arm 135-135-135-145 x5
Seated Rows One-Arm 120-120-120-120 x5,   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-135-135-145 x5
Seated Rows One-Arm 120-120-120 x5,   

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 135-135 x5

Tue Aug 23

5:00am
Seated Chest Press 100-130-160 x5
Seated Lat Pulldown One-Arm 135-135 x5
Seated Rows One-Arm 100-120 x5s
Seated Calf Raise 90-115 x5s   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-135-135 x5
Seated Rows One-Arm 120-120-140-140 x5,   

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 135-135-145 x5
Seated Chest Press 160-190-190 x5

Wed Aug 24

5:00am
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown One-Arm 135-135-145 x5
Seated Rows One-Arm 100-120 x5s
Seated Calf Raise 115 x5s   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-135-135 x5
Seated Rows One-Arm 120-120-140-140-160-160 x5,   

5:00pm
Paused Squats 315-405-495
Seated Chest Press 160-160 x5

Thur Aug 25

5:00am
Seated Chest Press 100-130-160-175 x5s
Seated Lat Pulldown One-Arm 135-135 x5
Seated Rows One-Arm 100-120 x5s
Seated Calf Raise 115 x5s   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-145-160-160 x5
 
5:00pm
Paused Squats 315-405-495

Fri Aug 26

12:00pm
Paused Squats 315-405-495

* tired from work. did squats only and get more recovery. slept well. just more fatigued than usual.

5:00pm
Seated Chest Press 100-130-160-190-205 x5
Seated Lat Pulldown One-Arm 90-115-135-160 x5

Sat Aug 27

12:00pm
Paused Squats 315-405-495

5:00pm
Seated Chest Press 100-130-160-190-205 x5
Seated Lat Pulldown One-Arm 90-115-135-160 x5
Title: Re: Kingfush
Post by: Kingfish on August 29, 2022, 01:21:02 am
Aug 28 - Sept 3, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 5 of 5 BW 200-204

Sun Aug 28

6:00am
Seated Chest Press 100-130-160 x5
Seated Lat Pulldown One-Arm 100-110-115-125-135 x5
Seated Rows One-Arm 100-120-140 x5,   

12:00pm
Paused Squats 315-405-495
Seated Chest Press 160s x5
Seated Lat Pulldown One-Arm 135-135 x5
   
5:00pm
Seated Chest Press 100-130-160s x5
Seated Rows One-Arm 100-120-140-140 x5   

Mon Aug 29

6:00am
Seated Chest Press 100-130-160 x5
Seated Lat Pulldown One-Arm 90-90 x5
Seated Rows One-Arm 100-120-140 x5s,   

12:00pm
Seated Chest Press 160s x5
Seated Lat Pulldown One-Arm 90-90 x5
Seated Rows One-Arm 100-120-140 x5s
   
5:00pm
Paused Squats 315-405-495

Tue Aug 30

5:00am
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown One-Arm 90x10, 115 x5
Seated Rows One-Arm 100-120-140 x5s,   

12:00pm
Seated Chest Press 100-130-160 x5s
Seated Rows One-Arm 100-120-140-160 x5s, 

5:00am
Paused Squats 315-405-495

Wed Aug 31

5:00am
Paused Squats 315-405-455
Seated Chest Press 100-130 x5s
Seated Lat Pulldown One-Arm 90 x5s

12:00pm
Paused Squats 315-405-495
Seated Shoulder Press 50-65-80-95 x5s
Seated Calf Raises 90-115 x5s

Thur Sept 1

6:00am
Seated Row Machine 100-130-160-175 x5s
Seated Chest Press 100-130-145-160 x5s
Seated Calf Raise 90 x5s

12:00pm
Paused Squats 315-405-495

5:00pm
Seated Chest Press 100-130 x5s
Seated Row Machine 100-130-160-175 x5s

Fri Sept 2

6:00am
Seated Row Machine 100-130-160-175 x5s
Seated Chest Press 100-130-145-160-175 x5s
Seated Calf Raise 90 x5s

12:00pm
Paused Squats 315-405

* thought i could do the 495 early. did not work. 405 not as explosive as i wanted. need more sleep. will just do it later.

5:00pm
Paused Squats 315-405-495
Seated Row Machine 100-130-160-175 x5s

* so much better this afternoon. doing less of the other exercises to get more recovery.

Sat Sept 3

6:00am
Seated Chest Press 100-130-145-160 x5s
Seated Row Machine One-Arm 100-120-140 x5s

5:00pm
Paused Squats 315-405-495
Title: Re: Kingfush
Post by: Dreyth on September 02, 2022, 12:19:56 am
Curious to know, what do you do for a living that allows you to lift weights so often?
Title: Re: Kingfush
Post by: Kingfish on September 02, 2022, 11:03:15 am
Curious to know, what do you do for a living that allows you to lift weights so often?

engineer in biotech working 13hr shifts wed-fri alternating saturday nights. my routine also had squats every workout when i was not this lean. can't recover from that now.
Title: Re: Kingfush
Post by: Kingfish on September 04, 2022, 11:56:03 am
Sept 4-10, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Sept Week 1 of 4 BW 200-204

Sun Sept 4

7:00am
Paused Squats 315-405
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown 90-115 x5s

4:00pm
Paused Squats 315-405-495
Seated Shoulder Press 80-95-110-125 x5s
Seated Lat Pulldown 90-100-115 x5s

Mon Sept 5

3:00am
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown 90-115 x5s

* went for a 12min drive to another gym because they are the only 24hr fitness thats open 24hr in the area. the gym 5min away opens 7am on this labor day holiday.
* that 24hr fitness has a bball court and i saw a guy my height trying to get a dunk in and was so close but needed a few more inches. reminds me of the days when i used to squat in this gym then head over to that court to do 2-hand SVJ dunks as speed work after my squats.
* got me interested to see if i can hit the calculated SVJ of 40" of my current squat/bw ratio. i should be jumping a little more too because i'm doing the squat paused.
* my 495/day gets to 2yrs by october. adding in some explosive jump training no matter how light the load is will interrupt that routine. i have nothing else to prove to myself after i got the 495 daily for a year, but i kept going anyway because it became my routine.

11:00pm
Paused Squats 315-405
Seated Lat Pulldown 90-100-115 x5s

5:00pm
Paused Squats 315-405-495
Seated Chest Press 100-130-160-190-205 x5s

Tue Sept 6

5:00am
Paused Squats 315-405
Seated Chest Press 100-130-160-175-190 x5s
Seated Lat Pulldown 90-115 x5s

12:00pm
Paused Squats 315
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown 90-100 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100-115-135 x5s

Wed Sept 7

5:00am
Paused Squats 315-405
Seated Chest Press 100-130-160-175 x5s
Seated Lat Pulldown 90-115 x5s

12:00pm
Paused Squats 315-405-495
Seated Chest Press 100-130-160-190-205-220-235 x5s

5:00pm
Paused Squats 315-405-455
Seated Lat Pulldown 115-135 x5s

Thur Sept 8

6:00am
Paused Squats 315s
Seated Lat Pulldown 115-125-135 x5s

12:00pm
Seated Chest Press 100-130-160-190-205 x5s

5:00pm
Paused Squats 315-405-495

Fri Sept 9

6:00am
Paused Squats 315s-405
Seated Chest Press 100-130-160-190 x5s
Seated Lat Pulldown 115-125-135 x5s

5:00pm
Paused Squats 315-405-495

Sat Sept 10

7:00am
Paused Squats 315-405-495
Seated Chest Press 100-130-160-190 x5s
Seated Lat Pulldown 115-125-135 x5s

1:00pm
Seated Chest Press 100-130-160-190-220 x5s
Seated Lat Pulldown 115-125-135-145 x5s

6:00pm
Seated Chest Press 100-130-160-190-205-220 x5s
Seated Row Machine 100-130-145-160-175-190 x5s
Seated Lat Pulldown 115 x5s
Title: Re: Kingfush
Post by: Kingfish on September 11, 2022, 11:49:02 am
Sept 11-17, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Sept Week 2 of 4 BW 200-204

Sun Sept 11

7:00am
Paused Squats 315-405-495
Seated Calf Raise 90-115-135 x5s
Seated Lat Pulldown 90-115-125-135 x5s

5:00pm
Seated Lat Pulldown 115-125-135 x5s

Mon Sept 12

7:00am
Seated Lat Pulldown 90-115-125-135 x5s
Seated Chest Press 100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 115-125-135 x5s

Tue Sept 13

5:00am
Seated Chest Press 100-130-145-160-190-205-220 x5s
Seated Lat Pulldown One-Arm 90-115 x5s
Seated Calf Raise 90-115 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100-115-125-135-145 x5s

Wed Sept 14

5:00am
Seated Chest Press 100-130-145-160-175 x5s
Seated Lat Pulldown One-Arm 90-115-125-135-145 x5s
Seated Calf Raise 90-115 x5s

12:00pm
Paused Squats 315-405
Seated Lat Pulldown 90-100-115-125 x5s
Dip bodyweigh x5s, x10s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100 x5s
Dip bodyweigh x5s

Thur Sept 15

5:00am
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweigh x5s, x10s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100 x5s
Dip bodyweigh x5s

Fri Sept 16

5:00am
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +25lb x5s

12:00pm
Seated Lat Pulldown 90-100-115 x5s
Chins x5s, +30lb x5s
Dip bodyweight x5s, +30 x5s

Sat Sept 17

7:00am
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +30lb x5s

Home Functional Trainer
Cable Rows - Neutral Grip 60-70-80 x5s
Lying Cable Upright Rows 40-50-60 x5s

5:00pm
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +30lb x5s
Title: Re: Kingfush
Post by: Kingfish on September 18, 2022, 11:13:52 am
Sept 18-24, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Sept Week 3 of 4 BW 200-204

Sun Sept 18

7:00am
Paused Squats 315-405
Seated Lat Pulldown 70-90-100-115 x5s
Dip bodyweight x5s

12:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +30lb x5s

Mon Sept 19

5:00am
Paused Squats 315-315-315
Seated Lat Pulldown 70-90-100-115 x5s
Seated Chest Press Machine85-100-115-130-145-160-175-190 x5
Seated Row Machine85-100-115-130-145-160-175-190 x5

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Seated Row Machine85-100-115-130-145-160

Tue Sept 20

5:00am
Paused Squats 315-315-315
Seated Lat Pulldown 90-100-115-125 x5s
Seated Chest Press Machine85-100-115-130-145-160-175-190 x5s
Seated Row Machine100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115-125-135 x5s
Seated Row Machine85-100-115-130-145-160

Wed Sept 21

5:00am
Seated Lat Pulldown 90-100-115-125 x5s
Seated Row Machine100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Row Machine100-130-160 x5s, 190x3

Thur Sept 22

6:00am
Seated Lat Pulldown 90-100-115-125 x5s
Seated Row Machine100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100-115-125 x5s

Fri Sept 23

6:00am
Seated Lat Pulldown 90-100-115-125 x5s
Seated Row Machine100-115-125-135-145 x5s, 160x3

5:00pm
Paused Squats 315-405-495
One Arm Standing Cable Rows 40-60-80 x5s

Fri Sept 23

6:00am
Paused Squats 315-405-455
Seated Lat Pulldown 90-100-115-125 x5s, 135x3

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-115-125 x3s, 135x2
Title: Re: Kingfush
Post by: Kingfish on September 25, 2022, 04:47:13 pm
Sept 25 - Oct 1, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Sept Week 4 of 4 BW 200-204

Sun Sept 25

7:00pm
Seated One Arm Lat Pulldown 90-100-115-125 x5s, 135-145-145x2
One Arm Cable Row 40-50-60-70-80 x3
One Arm Cable Shoulder Press 40-50-60 x3

12:00pm
Paused Squats 315-405-495

5:00pm
Seated One Arm Lat Pulldown 90-115-125 x3, 135-145-160-180x2
Inclined Medium Grip Bench Press 135-145-155-185x3, 205-225-225x2

* did bench press at home gym to get a push exercise today. saving lowerback by doing pushing lying down.

Mon Sept 26

5:00pm
Paused Squats 315s
Seated One Arm Lat Pulldown 90-115 x3, 135-135 x2
One Arm Cable Row 60-70-80 x3, 90-100x2
One Arm Cable Shoulder Press 50-60 x3, 70-80x2

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-180 x2
One Arm Cable Row 70-80 x3, 90-100 x2
One Arm Cable Shoulder Press 50-50-60 x3

Tue Sept 27

5:00pm
Paused Squats 315s
Seated One Arm Lat Pulldown 135-135 x2
One Arm Cable Row 60-70-70 x3,
One Arm Cable Shoulder Press 50-60-60 x5,

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-180 x2

Wed Sept 28

5:00pm
Paused Squats 315s-405
Seated One Arm Lat Pulldown 135-135 x2
One Arm Cable Row 60-70 x3,
One Arm Cable Shoulder Press 50-60-70-80 x5, 90-100x3,

5:00pm
Paused Squats 315-405-495
One Arm Cable Shoulder Press 70-80 x5, 90-100x2,
Seated One Arm Lat Pulldown 135-180 x2

Thur Sept 29

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180 x2

* busy with off-hour schedule at work.

Fri Sept 30

5:00am
Paused Squats 315s
Seated One Arm Lat Pulldown 135-135-135-180 x2
One Arm Cable Row 80-80-80 x3,
One Arm Cable Shoulder Press 80-80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180 x2

Sat Oct 1

7:00am
Paused Squats 315s
Seated One Arm Lat Pulldown 135-135-135-180 x2
One Arm Cable Row 80-80-80 x3,
One Arm Cable Shoulder Press 80-80-80 x3

12:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180 x2
Title: Re: Kingfush
Post by: Kingfish on October 02, 2022, 03:47:02 pm
Oct 2-8, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Oct Week 1 of 4 BW 200-204

Sun Oct 2

7:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable Row 80-80 x2
One Arm Cable Shoulder Press 80-80 x3

12:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-180x2

Mon Oct 3

7:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable Row 80-80 x2
One Arm Cable Shoulder Press 80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-180x2

* been keeping the workouts lighter for more recovery. i will hit my daily 495 for two years straight on Oct 25.

Tue Oct 4

7:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable Row 80-80 x2
One Arm Cable Shoulder Press 80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-180x2

Wed Oct 5

5:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable High Row 80-80-100 x2
One Arm Cable Shoulder Press 80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-180x2

Thur Oct 6

5:00pm
Paused Squats 315-405-495
Seated One Arm High Row 80-80-90x3
One Arm Cable Shoulder Press 80-80 x3

Fri Oct 7

5:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable High Row 80-80-100 x2
One Arm Cable Shoulder Press 80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135x2

Sat Oct 8

5:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135-135-135-135x2
One Arm Cable High Row 80-80-800 x2
One Arm Cable Shoulder Press 80-80-80-80-80 x3
Seated Machine Row 190-190x2
Seated Calf Raise 135-135-135x3

* i'm not tiring as fast if i keep the reps in the 2-3 range. gym was all mine this dead saturday morning so i had plenty of time to do all my routine. will do my 495 at lunch if i already get very good nap after this strong breakfast.

12:00pm
Paused Squats 315-405-495
Seated Machine Row 190-190-190x2
Seated Calf Raise 145-160x3, 175-190x2
Title: Re: Kingfush
Post by: Kingfish on October 09, 2022, 11:31:09 am
Oct 9-15, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Oct Week 2 of 4 BW 200-204

Sun Oct 9

7:00am
Seated One Arm Lat Pulldown 135-135-135x2
Seated Machine Row 190-190-190x2
Seated Calf Raise 140-155-155-155x3

12:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180x2

Mon Oct 10

7:00am
Paused Squats 315-315-315
Seated One Arm Lat Pulldown 135-135-135-135x2
Seated Shoulder Press Machine 140-155-155-155-155x2

5:00pm
Paused Squats 315-405-495
Seated One Arm Cable High Row 80-80-80-80x2
Seated Shoulder Press Machine 155-155-155-155x2, 170x2

Tue Oct 11

5:00am
Paused Squats 315-315-315
One Arm Cable Shoulder Press 80-80-80-80-100 x3
Seated One Arm Cable High Row 80-80-80-80x2
One Arm Lat Pulldown 135-135-135-135 x2

5:00pm
Paused Squats 315-405-495
One Arm Lat Pulldown 135-135-135-160 x2
One Arm Cable Shoulder Press 80-100 x3

Wed Oct 12

5:00am
One Arm Cable Shoulder Press 80-80-80-80 x3
Seated One Arm Cable High Row 80-80-80-80x2
One Arm Lat Pulldown 135-135-135-135 x2

5:00pm
Paused Squats 315-405-495
One Arm Lat Pulldown 135-135-135-135 x2
One Arm Cable Shoulder Press 80-80-80-80 x3

Thur Oct 13

5:00am
Paused Squats 315-315-315
Seated Chest Press Machine 130-145-145-145 x3
Seated Row Machine 160-160-160-160 x3
Seated One Arm Row Machine 40-50-50-60 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-405-495
Seated Chest Press Machine 140-155x3, 170-185x2
Seated Row Machine 160-160-175-190 x3

Fri Oct 14

5:00am
Paused Squats 315-315-315
Seated Shoulder Machine 140-140-140 x3
Seated Row Machine 160-175-190 x3
Seated One Arm Row Machine Wide Grip 40-40-40 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-405-495
Seated Chest Press Machine 140-155x3, 170-185x2
Seated Row Machine 175-190-205 x3, 225-230x2

Sat Oct 15

5:00am
Paused Squats 315-315-315
Seated Shoulder Machine 140-140-140 x3
Seated Row Machine 160-175-190 x3
Seated One Arm Row Machine Wide Grip 40-40-40 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-405-495
Seated Chest Press Machine 140-155x3, 170-185x2
Seated Row Machine 175-190 x3, 220-235x2

Title: Re: Kingfush
Post by: Kingfish on October 16, 2022, 12:16:01 pm
Oct 16-22, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Oct Week 3 of 4 BW 200-204

Sun Oct 16

7:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-12-14 x3
Seated Row Machine 160-175-190 x3
Seated One Arm Cable Row High Pull 80-80 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise Machine 135-135-160 x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-10-10 x5
Seated Row Machine Hoise #10-10-10 x5

Mon Oct 17

5:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-10-10 x3
Standing One Arm Cable Row Machine 70-80-80 x3
Seated One Arm Cable Row High Pull 80-80 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3
Seated One Arm Cable Row High Pull 70-70-70 x3

Tue Oct 18

5:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-10 x3
Seated Cable Row Machine 145-160 x3
Seated Calf Raise Machine 135-135-130 x3
Seated Tricep Extension Machine 85-110-110-110 x3
Seated Bicep Curl Machine 85-110-110-110 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3
Seated Row Machine 160-175-190 x3
Seated Tricep Extension Machine 110-140-170 x3
Seated Bicep Curl Machine 110-140-170-185 x3

Wed Oct 19

5:00am
Paused Squats 315-315-315, 405
Seated Chest Machine Hoist #10-12-14 x3, #12-12 x3
Seated Row Machine 160-175-190 x3, 225x2, 205-205 x3
Seated Tricep Extension Machine 110-140-170 x3, 170-170x3
Seated Bicep Curl Machine 110-140-170-185-200 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3, #12-12 x3
Seated Row Machine 160-175-190 x3, 225x3,

Thur Oct 20

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3,
Seated Row Machine 160-175-190 x3, 

Fri Oct 21

5:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-12-14 x3,
Seated Row Machine 160-175-190 x3

5:00pm
Paused Squats 315-315-315, 405-495
One Arm Standing Shoulder Press 80-80 x3
One Arm Standing Cable Rows 70-80 x3
One Arm Cable High Row 70-70 x3

Sat Oct 22

7:00am
Paused Squats 315-315-315
One Arm Standing Shoulder Press 80-80-80 x3
One Arm Cable High Rows 70-80-80 x3

5:00pm
Paused Squats 315-315-315, 405-495
Title: Re: Kingfush
Post by: Kingfish on October 23, 2022, 05:32:04 pm
Oct 23-29, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Oct Week 4 of 4 BW 200-204

Sun Oct 23

6:00am
Paused Squats 315-315-315
One Arm Standing Shoulder Press 70-70-70 x3
One Arm Cable High Rows 70-70-70 x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #6-6-6 x10
Seated Row Machine  100-100-100 x10

5:00pm
Seated Chest Machine Hoist #10-12 x3
Seated Row Machine  160-160 x3
One Arm Cable High Row 70-70-70 x3

Mon Oct 24

5:00am
Seated Chest Machine Hoist #10-12-14 x3, #12-12 x3
Seated Row Machine 160-190-220 x3, 190-190x3
Seated One Arm Lat Pulldown 135-135-135-135 x3
Seated Tricep Extension Machine 80-80-80 x10

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #12-14 x3
Seated Row Machine 175-190-205x3, 235x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Tricep Extension Machine 110-125-140 x3

* 2-year anniversary of the daily 495x1 tomorrow.  :headbang:

Tue Oct 25

5:00am
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12 x3
Seated Row Machine 175-190 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3

* did 495x1 in the first workout and will do it again this afternoon to celebrate a 2-year milestone.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3
Seated Row Machine 175-190 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3
 
Wed Oct 26

5:00am
Paused Squats 315-315-315
Seated Chest Press Machine 175-175-190-190 x3
Seated Row Machine 175-175-190-190 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3 rest

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press Machine 175-190-205 x3
Seated Row Machine 175-190-205 x3
 
Thur Oct 27

5:30am
Paused Squats 315-315-315, 405
Seated Chest Press Machine 175-175-190-205 x3
Seated Row Machine 175-175-190-205 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3 rest

5:00pm
Paused Squats 315-315-315, 405-495
One Arm Cable Row 60-70-80 x3
Tricep Extension Machine 80-110-110 x10
Bicep Curl Machine 80-110-110 x10

Fri Oct 28

5:30am
Paused Squats 315-315-315, 405
Seated Chest Press Machine 160-160 x3
Seated Row Machine 160-160 x3
Seated One Arm Lat Pulldown 135-135 x3
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405-495
Tricep Extension Machine 110-110 x3, 110 x10
Bicep Curl Machine 110-110 x3, 110 x10
Seated Row Machine 160 x3, 160 x10

Sat Oct 29

7:00am
Paused Squats 315-315-315, 405 rest
Seated Chest Press Machine 100-100 x5
Seated Shoulder Press Machine 60-80 x5, 110-125-140-155x3, 170x1
Seated Row Machine 160-175-190-205-220-235 x3, 250x1
Seated One Arm Lat Pulldown 135-135 x3 rest
Seated Calf Raise 135-135 x3 rest

5:00pm
Paused Squats 315-315-315, 405-495
Tricep Extension Machine 110-140-170-185x3
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-205-235-265 x3, 280x2
Seated Calf Raise 135-135 x3 rest
Title: Re: Kingfush
Post by: Kingfish on October 30, 2022, 03:09:58 pm
Oct 30 - Nov 5, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 1 of 5 BW 200-204

Sun Oct 30

7:00am
Paused Squats 315-315-315 rest
One Arm Shoulder Press Machine 80-90-100 x5
One Arm Cable Machine High Rows 80-90-100 x5
Tricep Extension Machine 110-140-170 x5
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-190-205 x3, 235-250 x2
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Shoulder Press Machine 50-60 x5, 50-50 x5
One Arm Cable Machine High Rows 50-60 x5, 50-50 x5
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-190-205-220 x3, 190-190-205-205 x3
Seated Calf Raise 135-135 x3

Mon Oct 31

5:00am
Paused Squats 315-315-315
One Arm Shoulder Press Machine 50 5x5 sets
One Arm Cable Machine High Rows 50 5x5 sets
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 50 5x4 sets
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Shoulder Press Machine 50-50 x5
One Arm Machine High Rows 50-60 x5
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
One Arm Seated Row Machine 50-60-70 x5
Seated Calf Raise 135-135 x3

Tue Nov 1

5:00am
Paused Squats 315-315-315, 405
One Arm Shoulder Press Machine 50 5x5 sets rest
One Arm Cable Machine High Rows 50 5x5 sets rest
Tricep Extension Machine 60-86 x10
Bicep Curl Machine 85-85 x10
Seated Row Machine 175-175-175 x3
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Standing Cable Shoulder Press 30-30-30 x3
Seated Row Machine 175-175-190 x3

Wed Nov 2

5:00am
Paused Squats 315-315-315, 405-495
One Arm Machine High Rows 50-50-50-60 x3
Seated Row Machine 175-190-205 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Standing Cable Rows 60-70-70-70 x3

Thur Nov 3

6:00am
One Arm Machine High Rows 50-50-50-60 x3
Seated Row Machine 175-190 x3
One Arm Seated Row Machine 100-100-120 x3


5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Seated Row Machine 90-135-135-135 x3
One Arm Seated Cable High Rows 70-70-80 x3
Seated Calf Raise 135-135-135 x3

Fri Nov 4

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Pulldown Machine 135-135-135 x3

Sat Nov 5

7:00am
One Arm Pulldown Machine 135-135-135 x3
One Arm Standing Cable Shoulder Press 60-80-80 x3
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Seated Pulldown Machine 135-135-135 x3
One Arm Standing Cable Shoulder Press 60-80-80 x3
Title: Re: Kingfush
Post by: vag on October 31, 2022, 05:58:37 am
2 straight years of daily 495, no misses. Insane, at least!  :headbang: :highfive: :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on October 31, 2022, 09:32:56 am
^ thanks. i can improve on the 495  but attempting anything heavier means i need to get bigger/fatter. il stop here and eventually get more serious with cardio.   
Title: Re: Kingfush
Post by: Kingfish on November 06, 2022, 12:24:20 pm
Nov 6-12, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 2 of 5 BW 200-204

Sun Nov 6

7:00am
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Machine 130-130-145-145 x3
Bicep Curl Machine 80-95-110-110 x5
Seated Row Machine - High Pull 75-75-90-90 x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Machine 100-100-100 x5
Bicep Curl Machine 110-110-110 x5
Seated Row Machine - High Pull 100-100-100 x5

Mon Nov 7

5:00am
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Hoist Machine #8 x5s
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5
Seated Row Machine - High Row100s x5
Seated Row Machine - Face Pull100s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine 175-190 x3
Tricep Extension Machine 110s x5

Tue Nov 8

5:00am
Paused Squats 315-315-315, 405
Seated Row Machine 175-190 x3
Seated Chest Press Hoist Machine #6 x10s
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5
One Arm Seated Row Machine - High Row110s x5
Seated Row Machine - Face Pull100s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5

Wed Nov 9

5:00am
Paused Squats 315-315-315
Seated Row Machine 100 x5s
Seated Chest Press Hoist Machine #6 x10s
One Arm Seated Row Machine - High Row110s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Bicep Curl Machine 85 x10s
Tricep Extension Machine 85 x10s
Seated Chest Press Hoist Machine #6 x10s

Thur Nov 10

5:00am
Seated Row Machine 100 x10s, 175-190x3
Seated Row Machine High Row 110 x5s
Seated Chest Press Hoist Machine #6 x10s, #10-12 x3
Bicep Curl Machine 95-110 x10s
Tricep Extension Machine 95-110 x10s
One Arm Seated Row Machine - High Row110s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 505
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

* ran out of a lot of plates on this busy afternoon and just went with 2 greens after the 405. the rep had a noticeable sticking point but nothing too fatiguing. tmrw workout will be ok. i can recover from this but no 505 idea again next time.

Fri Nov 11

6:00am
Paused Squats 315-315-315
Seated Row Machine High Row 110 x10s, 145x3
Seated Chest Press Hoist Machine #6 x10s, #8-10 x3
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

Sat Nov 12

6:00am
Seated Row Machine High Row 110 x10s, 145-160x3
Seated Chest Press Hoist Machine #6 x10s, #8-10-12 x3
Tricep Extension Machine 95-110 x10s
One Arm Seated Row Machine - High Row110s x5

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s
Title: Re: Kingfush
Post by: Kingfish on November 13, 2022, 04:58:29 pm
Nov 13-19, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 3 of 5 BW 200-204

Sun Nov 13

6:00am
Seated Chest Press Machine Hoist #6-8-10x5, #12-14 x3
Tricep Extension Machine 95-110 x5s
Bicep Curl Machine 95-110 x5s

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #6-8-10x5, #10 x5s
Seated Row Machine Hoist #6-8-10x5, #10 x5s
Tricep Extension Machine 95-110-125 x5s
Bicep Curl Machine 95-110-125 x5s

Mon Nov 14

5:00am
Paused Squats315-315
Seated Chest Press Machine Hoist #6-8-10 x10, #12-14 x5
Seated Row Machine Hoist #6-8-10x10, #12-14-16 x5
Tricep Extension Machine 110-125-140 x5
Bicep Curl Machine 110-125-140 x5
One Arm Seated Row - High Row 110-110-110 x5
Seated Calf Raise 135-135 x5

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #10-10 x10
Seated Row Machine Hoist #10-10 x10

Tue Nov 15

5:00am
Paused Squats315-315-315
Seated Chest Press Machine Hoist #10-10-10-10 x5
One Arm Seated Row - Mid Row 60-70-80 x5, 70-70 x5
One Arm Seated Row - High Row 40-50-60-70 x5
Tricep Extension Machine 110-125-140 x5
Bicep Curl Machine 110-125-140 x5
One Arm Seated Row - High Row 110-110-110 x5
Seated Calf Raise 135-135 x5

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #10-10 x5
One Arm Seated Row - Mid Row 60-70-70 x5

Wed Nov 16

5:00am
Seated Chest Press Machine Hoist #10-12 x3, #14-16 x2, #6-6-8 x10
One Arm Seated Row - Mid Row 70-70-80 x3
One Arm Seated Row - High Row 60-60-60 x10
Tricep Extension Machine 125-140-155 x5
Bicep Curl Machine 110-125-140 x5

5:00pm
Paused Squats315-315-315,405-495

Thur Nov 17

6:00am
Seated Chest Press Machine Hoist #6-8 x5, #10-12 x3, #14-16 x2
One Arm Seated Row - Mid Row 70-70-70-80 x3
One Arm Seated Row - High Row 30-30-30 x5, 40-40-50-50 x3, 55 x2
Tricep Extension Machine 125-140-140 x5
Bicep Curl Machine 125-140 x5
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Tricep Extension Machine 125-140-155 x5m 170-185 x3
Bicep Curl Machine 125-140-155 x5, 170-185 x3

Fri Nov 18

6:00am
Seated Chest Press Machine Hoist - Neutral Grip #6-8 x10, #10 x5,
One Arm Seated Row - Mid Row 70-70-70-80 x5
One Arm Seated Row - High Row 40-40-50-50 x3, 60 x3
Tricep Extension Machine 125-140-140 x5
Bicep Curl Machine 125-140 x5
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Tricep Extension Machine 65-80-95 x10
Seated Row Machine 100-100-100-100 x5, 100x10

Sat Nov 19

7:00am
Seated Chest Press Machine Hoist - Neutral Grip #6-8 x5, 
One Arm Seated Row - Mid Row 50-60-70 x5s
Tricep Extension Machine 125-140 x5s
Bicep Curl Machine 125-140 x5s
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist - Neutral Grip #5-6 x5s
Tricep Extension Machine 65-80 x5s

Title: Re: Kingfush
Post by: Kingfish on November 20, 2022, 11:25:51 am
Nov 20-26, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 4 of 5 BW 200-204

Sun Nov 20

6:00am
Seated Chest Press Machine Hoist #3-4-5-6 x5s, #6-8-10 x5
Tricep Extension Machine 95-110-125 x5s
Bicep Curl Machine 95-110-125 x5s
Seated Row 55-70-85-100 x5s
Seated Row - One Arm 40-55-70 x5s

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine 80-95 x5-10s
Bicep Curl Machine 80-95 x5-10s
Seated Row - One Arm 40-50-55 x5-10s

Mon Nov 21

5:00am
Seated Chest Press Machine Hoist #3-4 x10, #5-6-8-10 x5s
Seated Chest Press Machine Hoist - One Arm #1-2 x5s
Seated Row - One Arm 40-60-70-80 x5s
Seated Calf Raise 135-135 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4-5 x5s
Seated Row - One Arm 40-50-60-70 x5s
Seated Calf Raise 135-135 x5

Tue Nov 22

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4 x5, #5 x3, #6-6 x2
Seated Row - One Arm 40-50-60-70-80-90 x5, 100-100 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4 x5
Seated Row - One Arm 40-50-60 x5

* cutting back on the other things and using single arm to lower weights used. squat feeling fresher.

Wed Nov 23

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x3
Seated Row - One Arm 40-40-40-40 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Thur Nov 24

5:00am
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x3
Seated Row - One Arm 40-40-40-40 x3

1:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Fri Nov 25

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x5
Seated Row - One Arm 40-40-50-50 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Sat Nov 26

5:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5
Title: Re: Kingfush
Post by: Kingfish on November 27, 2022, 04:12:24 pm
Nov 27 - Dec 3, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 5 of 5 BW 200-204

Sun Nov 27

7:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 70-80 x5

Mon Nov 28

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Tue Nov 29

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Wed Nov 30

5:00am
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

5:00pm
Paused Squat 315-315-315, 405, 495

Thur Dec 1

6:00am
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x3
Bicep Curl Machine - One Arm 80-90 x3

Fri Dec 2

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3

Sat Dec 3

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3
Title: Re: Kingfush
Post by: Kingfish on December 04, 2022, 12:17:41 pm
Dec 4-10, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 1 of 4 BW 200-204


Sun Dec 4

6:00am
Chest Press Hoist #6-8-10 x3, #6-6 x10
Seated Row Machine 160-160-160x3, 115-115 x10
Tricep Extension Machine 110-125-140 x3, 95-95 x10
Bicep Curl Machine/b] 110-125-140 x3, 95-95 x10


12:00pm
Paused Squat 315-315-315, 405, 495
Chest Press Hoist #4-5 x10
Seated Row Machine 85-100 x10

Mon Dec 5

5:00am
Chest Press Hoist #4-5 x10, #6-8-10 x3,
Seated Row Machine - One Arm 70-70 x5
Seated Row Machine - One Arm Neutral Grip 40-40 x10, 50-50 x3
Tricep Extension Machine 80x10, 95x5, 110-125 x5,
Bicep Curl Machine/b] 80-95 x10, 110-125 x5,

5:00pm
Paused Squat 315-315-315, 405 - 495
Seated Row Machine - One Arm Neutral Grip 40-50-60-70-80 x2

Tue Dec 6

5:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine - One Arm Neutral Grip 70-80-90 x2

5:00pm
Paused Squat 315-315-315, 405-455
Seated Row Machine - One Arm Neutral Grip 70-80 x2

Wed Dec 7

5:00am
Paused Squat 315-315-315, 405-495
Seated Hamstring Curl Hoist #4-5-6 x5
Seated Row Machine - One Arm Neutral Grip 60-70-70 x2
Cardio - Inclined Walking 1.25miles 20min 3-4mph @ 4% incline

* been using the hamstring curl lately and decided to add them to the routine. removed most of the other things to freshen up. added some cardio too this morning.

5:00pm
Seated Hamstring Curl Hoist #4-5 x5, #6-8 x2
Seated Row Machine - One Arm Neutral Grip 60-70-70 x2
Seated Cable High Row - One Arm Neutral Grip 60-70-80-80 x2

Thur Dec 8

5:00am
Seated Hamstring Curl Hoist #4-5-6 x5
Seated Row Machine - One Arm Neutral Grip 60-70-70 x2
Cardio - Inclined Walking 1.4 miles 20min 4mph @ 4% incline 130bpm HR max

* barely got to 130bpm in the 15th min of my walk. very cold morning. like it because i barely sweat. will start to get serious with the leg curls.

5:00pm
Paused Squat 315-315-315, 405-495
Cardio - Inclined Walking 1.4 miles 20min 4mph @ 4% incline 130bpm HR max

Fri Dec 9

5:00pm
Paused Squat 315-315-315, 405-495
Seated Pulldown Machine Machine - One Arm 90-90-90 x3

Sat Dec 10

7:00am
Chins bw 5-5-5, 10-10
Dips bw 5-5, 10-10

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 30-30-30-30 x5

Title: Re: Kingfush
Post by: Kingfish on December 11, 2022, 11:12:13 pm
Dec 11-17, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 2 of 4 BW 200-204


Sun Dec 11

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60 x5s, 70-80 x3s
Seated Dip Machine 90-120-135 x5s

Mon Dec 12

5:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 50-60-70 x5, 80-90 x3
Seated One Arm Shoulder Press Machine 60-70-90 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 60-70-80 x5, 90-100 x3
Seated Dip Machine 90-120-135-150 x5

Tue Dec 13

5:00am
Seated Cable Row - One Arm 50-60 x5s
Seated One Arm Shoulder Press Machine 60-70-90 x5s
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 40 x5s
Seated Dip Machine 120-135 x5s

Wed Dec 14

5:00am
Seated Cable Row - One Arm 40-50 x5s
Seated One Arm Shoulder Press Machine 60-70-90-105 x5, 120-135 x3
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

* woot. 3 miles of inclined walking today.

Thur Dec 15

5:00am
Seated Cable Row - One Arm 30-40 x5s
Seated One Arm Shoulder Press Machine 60-75-90 x5s
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 50-60-70-80 x5, 90x3
Seated Dip Machine 120-135-150 x5

Fri Dec 16

5:00am
Seated Cable Row - One Arm 40-50-60-70 x5s
Seated One Arm Shoulder Press Machine 60-75-90-105-120 x5s
Cardio Inclined Walking 1.4 miles | 20 mins - 4mph @ 4% 129 bpm HR max

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 50-60 x5
Seated Dip Machine 120-135 x5

Sat Dec 17

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine 120-150-180 x5

* on vacation in vegas. used 24hr fitness here and platform/bars/weights are almost the same. some machines are old and this chest supported row machine that feels like a t-bar row felt very good for the mid-back/biceps. will update with pic next time.

Title: Re: Kingfush
Post by: Kingfish on December 18, 2022, 11:27:54 am
Dec 18-24, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 2 of 4 BW 200-204


Sun Dec 18

6:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine 150-180-210-240 x5, 270-300-330 x2
Seated Shoulder Press Machine - One Arm 50-70-90-100 x5

* 30F cold morning here in vegas. was able to max the row machine with good form and pause. these old school machine feel very good. don't know why they dont make them like these anymore.

(https://scontent.flas1-2.fna.fbcdn.net/v/t1.15752-9/320024943_1316283259139792_7980151209638583695_n.jpg?_nc_cat=105&ccb=1-7&_nc_sid=ae9488&_nc_ohc=cJI6WZYopIAAX-moLl1&_nc_ht=scontent.flas1-2.fna&oh=03_AdSDhttHJTaGyy-lLPvOjgvviJA9c1sT2vosuV0db5MePA&oe=63C6B7E4)

6:00pm
Paused Squat 315-315-315, 405
Seated Row Machine Machine 210-240-270-300 x5,
Seated Shoulder Press Machine - One Arm 50-80-80 x5

Mon Dec 19

6:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine 240-270-270 x5, 300-300 x2
Seated Shoulder Press Machine - One Arm 60-80-80 x5, 100x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 80-100 x3,
Seated Shoulder Press Machine - One Arm 80-100 x3

Tue Dec 20

6:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine 240-270-300-330 x3, 300-300 x3
Seated Shoulder Press Machine - One Arm 80-100-100-100 x3


Wed Dec 21

6:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine 240-270-300-300 x3, 
Seated Shoulder Press Machine - One Arm 80-100x3, 120-140 x2, 80-80 x5
Weighted Decline Bench Situp 10-10-15-15-20 x5, 20x10

6:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 80-100-120 x3
Seated High Row Machine Machine - One Arm 60-80-100 x3

* bw up to 204-208 from lots of sushi and steaks at the buffet. felt very strong today.

Thur Dec 22

4:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine 240-270-300 x3, 285x3 
Seated Shoulder Press Machine - One Arm 80-100-120 x3,
Seated High Row Machine Machine - One Arm 60-80-100 x5

* back home now from the 6 day vegas vacation. did  a quick morning workout.

Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 80-100 x3,
Seated High Row Machine Machine - One Arm 40-50-60 x5
Seated Dip Machine 120-135-135 x5

Fri Dec 23

6:00am
Seated Row Machine Machine - One Arm 40-50-50-60 x5 
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 50-50 x5
Seated High Row Machine Machine - One Arm 40-50-50 x5
Seated Calf Raise 90-125-125 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 40-40-40 x5,
Seated High Row Machine Machine - One Arm 50-50-60-70 x5

* i will used that actual weight and not the stack weight on the machines for consistency. 40-50-60 is mid, and 70-80 is moderate heavy. 90-100+ is very heavy.  i will rarely go over 3 reps on 80lb +

Sat Dec 24

11:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-50-60 x5 
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 50-50 x5
Seated High Row Machine Machine - One Arm 40-50-50 x5
Title: Re: Kingfush
Post by: Kingfish on December 26, 2022, 07:51:18 am
Dec 25 - 31, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 4 of 4 BW 200-204


Sun Dec 25

5:00pm
Paused Squat 225s-315s, 405-495
Seated Row - One Arm Functional Trainer 30-40 x5s
Seated Shoulde - One Arm Functional Trainer 40-50 x5s

Mon Dec 26

5:00am
Seated Row Machine Machine - One Arm 40-50s x5  | Wide Neutral Grip 20-25-30s x5
Seated Shoulder Press Machine - One Arm 40-50-60s x5
Seated High Row Machine Machine - One Arm 50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50s x5 
Seated Shoulder Press Machine - One Arm 40-50s x5
Seated High Row Machine Machine - One Arm 40-50s x5

Tue Dec 27

5:00am
Seated Row Machine Machine - One Arm 40-50-60-70s x5, 80 x2 
Seated Shoulder Press Machine - One Arm 40-50-60 x5 70-75 x2
Seated High Row Machine Machine - One Arm 50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5s
Seated Dip Machine 120-135-150 x5s 

Wed Dec 28

5:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75 x2
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Dip Machine 120-135 x5 

Thur Dec 29

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75 x2
Seated High Row Machine Machine - One Arm 50-60s x5

Fri Dec 30

5:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40s x5 
Seated Shoulder Press Machine - One Arm 50s x5
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm High Row 50-60s x5 
Seated Dip Machine 120-135s x5

Sat Dec 31

7:00am
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75-90 x3
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 50-75 x5, 90 x3, 75 x5 
Seated High Row Machine Machine - One Arm 50-60-70s x5
Title: Re: Kingfush
Post by: Kingfish on January 01, 2023, 11:43:48 am
Jan 1-7, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 1 of 5 BW 200-204


Sun Jan 1

7:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40-50 x5s 
Seated Shoulder Press Machine - One Arm 60-75 x5s,
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Dip Machine 120-135 x5s

Mon Jan 2

5:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40 x5s 
Seated Shoulder Press Machine - One Arm 40 x5s,
Seated High Row Machine Machine - One Arm 50 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70s x5
Seated Shoulder Press Machine - One Arm 40-50 x5s,

Tue Jan 3

5:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50-60 x5s 
Seated Shoulder Press Machine - One Arm 40-50-60 x5s,
Seated High Row Machine Machine - One Arm 50-60-70 x5s, 80x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50 x5s,

Wed Jan 4

5:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40s x5 
Seated Shoulder Press Machine - One Arm 40-50 x5
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40s x5
Seated Dip Machine 120s x5s

Thur Jan 5

5:00am
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-50-60 x5
Seated Shoulder Press Machine 80-80-95-110 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 80-110 x5

Fri Jan 6

5:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 80-110-140 x5, 170x3, 185x2, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x5, 90-90 x3
Seated Shoulder Press Machine 110-140x5, 170-170 x3

Sat Jan 7

7:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5
Title: Re: Kingfush
Post by: Kingfish on January 09, 2023, 08:12:38 am
Jan 8-14, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 2 of 5 BW 200-204


Sun Jan 8

7:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40-50 x5s 
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Mon Jan 9

5:30am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine 40-50 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Tue Jan 10

5:30am
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

Wed Jan 11

5:30am
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50-60-70x5, 75-75x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60-70-80 x5
Seated Shoulder Press Machine - One Arm 60-80 x5, 60-60 x5

Thur Jan 12

5:00am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 50-60 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50 x5

Fri Jan 13

5:00am
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 40-50 x5s

5:00pm
Paused Squat 315-315-315, 405-495

Sat Jan 14

5:00am
Paused Squat 315-405
Cardio - Inclined Walking 1.4 miles. 20min, 4mph at 4%

5:00pm
Paused Squat 315-405-495
Title: Re: Kingfush
Post by: Kingfish on January 15, 2023, 09:13:34 pm
Jan 15-21, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 3 of 5 BW 200-204


Sun Jan 15

7:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

Mon Jan 16

5:00am
Paused Squat 315s
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

Tue Jan 17

5:00am
Seated Row Machine Machine - One Arm 40-50s x5s, 60-70 x3 
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

Wed Jan 18

5:00am
Paused Squat 315-315-315, 405
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Dip Machine 120-135s x5

Thur Jan 19

5:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

Fri Jan 20

5:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50-60-70 x5, 80-90 x3
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 70-80-90 x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5

Sat Jan 21

7:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50-60-70 x5,
Seated Shoulder Press Machine - One Arm 40-50-60 x5,

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Title: Re: Kingfush
Post by: Kingfish on January 22, 2023, 10:27:30 am
Jan 22-28, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 4 of 5 BW 200-204

Sun Jan 22

7:00am
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120s x5

4:00pm
Paused Squats 315-315-315, 405-495 

Mon Jan 23

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3 
Paused Squats 315-315-315

5:00pm
Paused Squats 315-315-315, 405-495

Tue Jan 24

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Wed Jan 25

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3 

Thur Jan 26

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3, 80x2
Seated High Row Machine Machine - One Arm 50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50-60 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Fri Jan 27

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3
Seated High Row Machine Machine - One Arm 50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3
Paused Squats 315-315-315, 405

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50 x3

Sat Jan 28

5:00am
Seated Dip Machine 120-135 x3
Seated High Row Machine Machine - One Arm 50-60 x3
Seated Row Machine Machine - One Arm 40-50 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3   
Title: Re: Kingfush
Post by: Kingfish on January 29, 2023, 10:47:04 am
Jan 29 - Feb 4, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 1 of 4 BW 200-204

Sun Jan 29

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

* used a 24hr gym 15min farther so i can lift early at 5am. they have these seated tricep/bicep iso-machine that are very comfortable to use. the tricep/bicep are placed about face height,
* will start march on a different work schedule. im on vacation from the last 2 weeks up to the end of this month. i will be on 2-11pm so most likely will have to change my workout around that. the daily 495 has to go. need a lot of naps just to keep that going.

5:00pm
Paused Squats 315s-405-495
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 50-60 x5

Mon Jan 30

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Mon Jan 30

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Wed Feb 1

5:00am
Paused Squats 315s
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 30min, 3mph at 4%.  110HR max

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Thur Feb 2

5:00am
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 30min, 3mph at 6%.  110HR max

5:00pm
Paused Squats 315s-405-495

Thur Feb 2

5:00am
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Paused Squats 315s-405
Cardio Inclined Walking 1.5 miles. 3mph, 20min @ 6% + 10min @ 9%  110/132 max

* kept the walking pace slower at a constant 3mph, but increased incline to 6-9%. did 9% for the first time to test if i can recover from this. 6%inclined at 4mph at one point gave me too much fatigue. i was to get my heart rate to the low 130s using the 9% and a slower pace.
* lifted in a different gym because the rain cut power to my main gym. this old school 24hr fitness pacifica closer to me has an old school t-bar with the chest pad. ill go to this gym just for the row. they now have an oly platform with elieko plates and thats a very good thing.

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph. 15min@6% + 10min@9% + 5min@12% 142 bpm HR max

Sat Feb 4

5:00am
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5
Cardio Inclined Walking 1.5 miles. 3mph, 15min @ 6% + 15min @ 9%  132 bpm HR max. 312kcal

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph. 5min@6% + 25min@9% 137 bpm HR max 332kcal
 
Title: Re: Kingfush
Post by: Kingfish on February 05, 2023, 03:03:45 pm
Feb 5-11, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 2 of 4 BW 200-204

Sun Feb 5

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  137 bpm HR max. 342 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60-70 x5

11:00am
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  142 bpm HR max. 342 kcal

Mon Feb 6

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Tue Feb 7

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  122 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-65 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-65 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Wed Feb 8

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  117 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40 x5
Seated Bicep Curl Machine - One Arm 20-30-40 x5
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

* only thing i noticed with this sudden high frequency walking are my calves feeling tight during sleep. some hamstring tightness too when i did 9-12-15% but at 6%, only the calves are taking some beating and the hamstring fatigue went away. good thing its not affecting the squats.

Thur Feb 9

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  115 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  125 bpm HR max. 282 kcal

Fri Feb 10

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  107 bpm HR max. 282 kcal
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph. 10min @6%, 15min @9%, 5min @12% 142 bpm HR max. 332 kcal
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

Sat Feb 11

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  115 bpm HR max. 282 kcal
Paused Squats 315s-405-495
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

* did my squats after the cardio and it felt good.

5:00pm
Cardio Inclined Walking 1.5 miles. 3mph 20min @ 6%, 10min @ 9% 127 bpm HR max. 302 kcal
Paused Squats 315s-405-495
Standing Tricep Extension Cable Machine 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5
Title: Re: Kingfush
Post by: Kingfish on February 12, 2023, 10:02:28 am
Feb 12-18, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 3 of 4 BW 200-204

Sun Feb 12

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 15min @ 6%, 15min @ 9% 120 bpm HR max. 312 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30 x5s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 15min @ 6%, 15min @ 9% 120 bpm HR max. 312 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40 x5s

Mon Feb 13

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 15min @ 6%, 15min @ 9% 120 bpm HR max. 312 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40 x5s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 10min @ 6%, 20min @ 9% 120 bpm HR max. 322 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40-50 x5s

Tue Feb 14

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 10min @ 6%, 20min @ 9% 120 bpm HR max. 322 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40 x5s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 10min @ 6%, 20min @ 9% 120 bpm HR max. 322 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40-50 x5s

Wed Feb 15

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Tricep Extension Machine - One Arm 30-40-50-60-70-80 x5s
Seated Bicep Curl Machine - One Arm 30-40-50-60-70-80 x5s
Seated Cable Row - One Arm 30-40-50 x5s

* spent a lot of workouts already doing light-medium weights on the little lifts. went heavy this morning.

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 127 bpm HR max. 342 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40-50 x5s

Thur Feb 16

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 113 bpm HR max. 342 kcal
Standing Tricep Extension  - One Arm 30-40 x5s
Seated Bicep Curl - One Arm 30-40 x5s
Seated Cable Row - One Arm 30-40 x5s
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 130 bpm HR max. 342 kcal
Standing Tricep Extension Cable Machine 10-15 x5s
Seated Bicep Curl Machine - One Arm 30-40 x5s

Fri Feb 17

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 117 bpm HR max. 342 kcal
Standing Tricep Extension  - One Arm 30-40-50-60 x5s, 80x3
Seated Bicep Curl - One Arm 30-40-50-60 x5s, 80x3
Seated Cable Row - One Arm 30-40-50-60-80 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 127 bpm HR max. 342 kcal
Standing Tricep Extension  - One Arm 30-40-50-60-70-80 x5
Seated Bicep Curl - One Arm 30-40-50-60-70 x5s, 80x3

Sat Feb 18

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 15min @6% + 15min @ 9%, 112 bpm HR max. 312 kcal
Standing Tricep Extension Machine - One Arm 30-40-50-60-70-80 x5
Seated Bicep Curl Machine- One Arm 30-40-50-60-70-80 x5

* the weekend gym thats already open at 5am has the elevated iso-bicep curl machine and it feels best for my bicep. the seated cable preacher curl is second but this one works best because i feel the muscle tension evenly distributed throughout the full ROM and at the top portion of the movement - this is where the other machine dont have as much.

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 127 bpm HR max. 342 kcal
Standing Tricep Extension  - One Arm 40-50-60 x5
Seated Bicep Curl - One Arm 40-60-70-80 x5
 
Title: Re: Kingfush
Post by: Kingfish on February 19, 2023, 10:19:27 am
Feb 19-25, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 4 of 4 BW 198-204

Sun Feb 19

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 25min @ 6%, 5min @ 9% 108 bpm HR max. 292 kcal
Seated Tricep Extension Machine - One Arm 50 x5
Seated Bicep Curl Machine- One Arm 60 x5
Seated Shoulder Press Machine- One Arm 30-40-50 x5
Seated High Row Machine- One Arm 40-50-60 x5

* x5 means multiple sets of fives until i start to feel less explosive and then end it there, usually average 3-4 on the good weight alone or around 8-10 sets including the warmup sets.
* will stop my daily 495s this week in preparation of my work schedule change next week. will change work to 2:30pm-11pm 5 days a week. will try to hit 425-455 for now and see if the lack of in between naps make that much of a difference in recovery.

5:00pm
Paused Squats315-315-315,405-455
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 108 bpm HR max. 342 kcal
Seated Shoulder Press Machine- One Arm 50-60 x5
Seated High Row Machine- One Arm 50-60 x5
Seated Bicep Curl Machine- One Arm 60-70-80 x5
Seated Tricep Extension Machine - One Arm 50 x5

* 455 felt a lot easier than 495 specially at this leaner bw of almost 200-202 after eating. the high frequency inclined walking is adding a noticeable calorie burning.  i could have gotten 475 also with very good form. the 495 will probably be a crawl with little upper back rounding. had no issues skipping 495 today even after 2+ years of doing them daily. il use it on the weekends so il still maintain 1x/week if i feel like getting a little heavier again. this leaner bw is healthier for me so its a very good thing even if i'm not as strong.

Mon Feb 20

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Shoulder Press Machine 40-50-65-80-105-125-140 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Standing Cable Tricep Extension 50-60 x5
Seated High Row Machine- One Arm 40-50-60 x5
Seated Low Row Machine- One Arm 40-50 x5

* bw 198 empty in the morning. a few more days of this and that 455 will start to feel like 495. i will eat a little more to compensate for the cardio a little bit.  doing cardio for health and weight loss/body recomp is just a bonus.

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine- One Arm 50-60-70-80 x5
Seated High Row Machine- One Arm 30-40-50 x5
Seated Bicep Curl Machine- One Arm 60-70-80 x5
Seated Tricep Extension Machine - One Arm 50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 108 bpm HR max. 342 kcal

* felt like i could have gotten a slow 475 but kept with the plan of ending it at 455 top for now and see how a schedule change next week affects my routine. i might go for my weekly 495 single in the next few days if i can keep myself solid even at this very lean and low 198bw.

Tue Feb 21

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 117 bpm HR max. 342 kcal
Seated Shoulder Press Machine 50-65-80-105-125-140 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Standing Cable Tricep Extension 50-60 x5 rest
Seated High Row Machine- One Arm 40-50 x5
Seated Low Row Machine- One Arm 40-50 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine- One Arm 50-60 x5
Seated High Row Machine- One Arm 30-40 x5
Seated Bicep Curl Machine- One Arm 70 x5
Seated Tricep Extension Machine - One Arm 50-60 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

Wed Feb 22

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Shoulder Press Machine 80-105-125-140 x5, 155x3
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Seated High Row Machine- One Arm 40 x5

* higher intensity again on the seated shoulder press machine. i was already at 200x3 when bw was heaviest. i will be ok with 170-185 at this leaner weight.

5:00pm
Paused Squats315-315-315,405-475
Seated Shoulder Press Machine 80-100-120-140x3, 160-180-200 x2
Seated Bicep Curl Machine- One Arm 40-50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

* this 475 top set was how 495 felt like 2+ weeks ago when i was heavier and before all the volumes of inclined walking. there is no healthy 495 for me at this leaner weight unless i sacrifice and remove everything else and peak once/week for it. planning on doing a 455 top set only and adding back off sets for more volume while eating more to build more legs. the cardio should slow the fat gain from the caloric surplus.

Thur Feb 23

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 109 bpm HR max. 342 kcal
Seated Shoulder Press Machine - One Arm 40-50-60-80 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5

* very chilling 36F morning. heart rate barely went up on the cardio.

5:00pm
Paused Squats315-315-315,405-455
Seated Chest Press Machine 90-120150-180x5, 210x3
Seated Bicep Curl Machine- One Arm 40-50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

Fri Feb 24

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 109 bpm HR max. 342 kcal
Seated Shoulder Press Machine - One Arm 80-110-140-155 x5, 170-170x2
Seated Bicep Cable Preacher Curl - One Arm 40-50-60 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine 140-160x5, 180x3
T-Bar Row 45-60-90 x5
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal


Sat Feb 25

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal
Seated Shoulder Press Machine 160x5, 180-200x2
T-Bar Row 45-60-90-105-115 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine 160x5, 180x3
T-Bar Row 90 x5
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal
Title: Re: Kingfush
Post by: Kingfish on February 26, 2023, 10:59:26 pm
Feb 26 - Mar 4, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 1 of 5 BW 196-202

Sun Feb 26

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal
Seated Shoulder Press Machine 160x5, 180-200x2
T-Bar Row 45-60-90-105-115 x5

5:00pm
Paused Squats315-315-315, 405-455
Seated Shoulder Press Machine 160x5, 180-200x3, 220x2
T-Bar Row 90-110 x5,
Seated Bicep Curl Machine 50-60-70-80 x5
Cardio Inclined Walking 1.5 miles | 3mph | 30min @ 9% 127 bpm HR max. 342 kcal

Mon Feb 27

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 30min @ 9% 120 bpm HR max. 342 kcal
Seated Shoulder Press Machine 140x5, 170-185x3
Seated Row Machine 100-115-130 x5
Seated Bicep Curl Machine 60-70-80 x5

5:00pm
Paused Squats315-315-315, 405-455
Seated Shoulder Press Machine 150-160x5, 180-200-220x2
T-Bar Row 90-100-110x5, 120x3
Cardio Inclined Walking 1.5 miles | 3mph | 30min @ 9% 127 bpm HR max. 342 kcal

Tue Feb 28

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 30min @ 9% 125 bpm HR max. 342 kcal
Seated Shoulder Press Machine 150-160x5, 180x3
T-Bar Row 90-100-110x5, 120-135x3
Seated Iso Pulldown 45-65-90x5
Seated Iso Inclined Chest Press 45-65-90x5
Weighted Decline Bench Situps 10lb x5

* swing shift schedule 2pm-11pm starts tomorrow first day of march. added situps again and will stay at this very lean 196-202lb bw to look better for a trip to hawai next month. 455 top set is alright at this weight. 495 is too heavy at this bw. skip that until i decide to get bigger again

5:00pm
Seated Shoulder Press Machine 160-180x5
T-Bar Row 90-115 x5, 135x3
Seated Iso Pulldown 90-100-115x5
Seated Iso Inclined Shoulder Press 90x5
Weighted Decline Bench Situps 10lb x5
Paused Squats315-315-315, 405-455

* skipped the afternoon walking. need to be fresh for my first day of work tomorrow after 6+ weeks off.

Wed Mar 1

10:00am
Paused Squats315-315-315, 405-455
Seated Shoulder Press Machine 160-180x5
T-Bar Row 90-100x5, 115-135x3
Seated Iso Pulldown 90-100 x5
Seated Iso Inclined Shoulder Press 70-90x5
Seated Iso Row 90-115 x5

Thur Mar 2

10:00am
Seated Shoulder Press Smith 135-185x5, 205x3
Seated Iso Pulldown 90-100-115 x5
Seated Iso Row 90-115-135-160 x5, 180x3
T-Bar Row 90-100-115x5
Paused Squats 315-315-315

Fri Mar 3

1:30pm
Seated Shoulder Press Smith 135-165-185x5, 205x3
Seated Iso Pulldown 100 x5
Seated Iso Row 90-115-135 x5,
Paused Squats 315-315-315

11:00pm
Seated Shoulder Press Smith Machine 135-165-185 x5
Seated Iso Pulldown 90-100 x5
Paused Squats 315-315-315-405

Sat Mar 4

6:30am
Seated Shoulder Press Machine 160x5, 180x3
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-115 x5
T-Bar Row 90-115 x5,
Paused Squats 315-315-315

1:30pm
Seated Shoulder Press Machine 135-165-175-185x5, 205x3
Seated Iso Pulldown 90 x5
Seated Iso Row 90-115 x5 rest
T-Bar Row 90-115 x5, rest
Paused Squats 315-315-315, 405-455

* got my 455 without any problem. higher volumes of shoulder pressing not fatiguing the lowerback yet.
Title: Re: Kingfush
Post by: Kingfish on March 05, 2023, 12:43:56 pm
Mar 5-11, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 2 of 5 BW 196-202

Sun Mar 5

6:30am
Seated Shoulder Press Smith Machine 135-165-185x5, 205x3
Seated Iso Shoulder Press 90 x5, 115x3
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-115 x5
T-Bar Row 90-115 x5
Paused Squats 315-315-315, 405
Seated Bicep Curl Machine 80-95-110-125-140 x5

7:00pm
Seated Iso Shoulder Press 90 x5, 115x3
Seated Iso Pulldown 90-100 x5
T-Bar Row 90-100-110 x5
Seated Bicep Curl Machine 80 x5

Mon Mar 6

8:30am
Seated Iso Shoulder Press 70-80-90-100-115 x5
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-100 x5
Paused Squats 315-315-315

4:30pm
Seated Iso Shoulder Press 90-100-110-115-125 x5
Seated Lat Pulldown Machine stack # 8-10-12 x5
Seated Iso Row 90-100 x5
T-Bar Row 90-100-110-120 x5
Paused Squats 315-315-315, 405-455

Tue Mar 7

9:30am
Seated Shoulder Press Smith Machine 135-185x5,
Seated Iso Shoulder Press 90-100-110 x5
Seated Iso Pulldown 90-100 x5
Seated One Arm Cable Row 25-40-55-70-75 x5, 85x3 

10:30pm
Seated Shoulder Press Smith Machine 185-205 x5
Paused Squats 315-405
Seated Iso Pulldown 90-100 x5
Seated One Arm Tricep Extension Machine 50-60 x5
Seated One Arm Bicep Curl Machine 60-70 x5

* i list the weight i used for an exercise and do multiple sets of 5s. i do not track how many sets but its usually at least 3 or 2 if i were in a hurry but that is rarely the case. it could be as high volume as 5-6 sets. what is important to remember is the weight that works for sets of 5 reps. not too light but also not too heavy that i can't maintain good form on the last 1-2 rep. if i do a set of only 3 reps, that weight will break down form if i try to get reps 4-5.

Wed Mar 8

9:30am
Seated Shoulder Press Smith Machine 185 x5
Seated One Arm Cable Row 55-70 x5 
Seated Iso Pulldown 90 x5
Paused Squats 315 x1
Seated Iso Pulldown 90-100 x5
Seated One Arm Tricep Extension Machine 50-60 x5

10:30pm
Seated Shoulder Press Smith Machine 185 x5
Seated One Arm Cable Row 55-70 x5 
Seated One Arm Tricep Extension Machine 50-60 x5

Thur Mar 9

9:30am
Seated Shoulder Press Smith Machine 135-185 x5
Seated One Arm Cable Row 55-70 x5 
Seated Iso Pulldown 90 x5
Seated Lat Pulldown Machine stack #10-11 x5
Seated One Arm Tricep Extension Machine 50-60 x5

8:30pm
Seated Shoulder Press Smith Machine 185 x5, 205 x3
Seated One Arm Cable Row 55-70-75 x5 
Seated Iso Pulldown 90 x5
Paused Squats 315-405 x1
Seated One Arm Tricep Extension Machine 50-60 x5

Fri Mar 10

9:30am
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3
Seated One Arm Cable Row 55-70 x5 
Seated One Arm Cable High Row 80-100-120-140 x5
Seated One Arm Tricep Extension Machine 50-60-70 x5

5:30pm
Paused Squats 315-405-455 x1
Seated Iso Shoulder Press 90 x5 
Seated Iso Pulldown 90 x5
T-Bar Row 90-100 x5
Lat Pulldown Machine #10-11-12 x5

Sat Mar 11

5:00am
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3
Seated Iso Pulldown 90 x5
Seated Iso Row 90-100-110 x5
Lat Pulldown Machine #11 x5
Tricep Extension Machine One Arm 50-60 x5
Bicep Curl Machine One Arm 60-70 x5
Cardio Inclined Walking 1.5 miles. 3.0mph | 10min @ 6%, 20min @ 9% 130 bpm max. 322 kcal burned

3:30pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3, 225 x2
Tricep Extension Machine One Arm 50-60-70-80 x5
Bicep Curl Machine One Arm 60-70 x5
Lat Pulldown Machine #10-11-12 x5
Title: Re: Kingfush
Post by: Kingfish on March 12, 2023, 10:59:59 am
Mar 12-18, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 3 of 5 BW 196-202

Sun Mar 12

6:00am
Cardio Inclined Walking 1.5 miles. 3.0mph | 30min @ 9% 115 bpm max. 342 kcal burned
Seated Iso Shoulder Press 90 x5
Seated Iso Row 90-110 x5
T-Bar Row 90-100-110-120 x5, 130-140x3
Seated One Arm Tricep Extension Machine 40-50 x5
Seated Chest Press Machine - close grip #6-7-8 x5

* used the hoist seated chest press machine again and it felt very good. close grip to hit mostly shoulders and tricep. also very strong on t-bar this morning.

4:00pm
Paused Squats 315-405-455
Seated One Arm Cable High Row 120-140-160 x5, 180x3
Seated Chest Press Machine - close grip #10-12-13 x5, #14 x3
Seated Lat Pulldown Machine #10-11 x5
Seated Row Machine #8-10 x5

* bw still in the high 190s and still able to get 455 on consecutive days while also having higher intensity on the other exercises.

Mon Mar 13

9:30am
Seated Chest Press Machine - close grip #10-12-14-16x5, 18-20-22 x3
T-Bar Row 100-110-120-130-140 x5, 150-160x3
Seated Tricep Extension Machine 50-60-70-80 x5
Seated Bicep Curl Machine 50-60-70-80 x5

9:30am
Seated Chest Press Machine - close grip #10-11-12 x5, #14x3
Seated Lat Pulldown Machine #10-11-12 x5
Paused Squats 315x1

Tue Mar 14

9:30am
Paused Squats 315-405x1
Seated Inclined Press Machine 125-140170-200-230-245x5, 245x4
T-Bar Row 100-110-120-130-140 x5, 150x3
Seated Iso Row 100-120-130 x5

10:30pm
Seated Close grip Chest Press Machine #10-11-12 x5
Lat Pulldown Machine #10-11-12 x5
Seated Iso Row - Neutral Grip 70-80-90-100 x5

Wed Mar 15

9:30am
Paused Squats 315x1
Seated Inclined Press Machine 200-230-245x5,
Seated Iso Row 100-120-130140 x5
Lat Pulldown Machine #10-11 x5
Shoulder Press Machine #10-11 x5

9:00pm
Paused Squats 315-405-455x1
Seated Shoulder Press Machine #10-11-12 x5, #14 x3, #16 x2
Lat Pulldown Machine #10-11-12 x5
Seated One Arm Cable Row 70 x5

Thur Mar 16

9:30am
Seated Iso Row 100-120-130-140 x5
Seated Shoulder Press Machine #10-11-12 x5, #14 x3
T-Bar Row 100-120-130-140 x5
Seated Inclined Press Machine 185-200-230 x5,
Chins bw x5
Weighted Decline Bench Situp 15-20-25-27.5 x5
Shoulder Press Machine #10-11 x5

11:30pm
Seated Iso Row 100-120-130-140 x5
Seated Shoulder Press Machine #10-11-12-13 x5, #14 x3
Paused Squats 315-405x1
 
Fri Mar 17

9:30am
Seated Shoulder Press Machine #10-11-12-13-14 x5, #16 x3
Chins bw x5
Weighted Decline Bench Situp 15-20-25-27.5 x5
Seated Cable Row - One Arm 70 x5

8:30pm
Paused Squats 315-405-455x1
Seated Iso Tricep Extension Machine 50-60x 5
Chins bw x5

Sat Mar 18

6:00am
Seated Iso Row 100-110-120-130-140 x5
Seated Shoulder Press Machine #10-11-12-13 x5, #14 x3
Weighted Decline Bench Situp 20-25-27.5 x5
Chins bw x5

6:30pm
Paused Squats 315-405x1
Seated Shoulder Press Machine #12-13-14 x5, #16 x3
Weighted Decline Bench Situp 25-27.5 x5
Chins bw x5
Title: Re: Kingfush
Post by: Kingfish on March 19, 2023, 10:59:00 am
Mar 19-25, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 4 of 5 BW 196-202

Sun Mar 19

6:00am
Seated Iso Row 100-110-120-130-140 x5
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 25-27.5 x5
Chins bw x5
Tbar Row 120 x5

6:30pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Machine #12-13-14-15 x5
Tbar Row 120-130 x5
Weighted Decline Bench Situp 27.5 x5
Chins bw x5

* bw steady now at 196-202 for almost a month. 455 easily repeatable multiple times a week but i now need to skip a heavy day after for better recovery. i do not have any discomfort or fatigue in the lowerback even with daily heavy shoulder pressing and chins. the 455+ squats day after day is very fatiguing to the core specially now that i'm leaned down and also added so many volumes of the other exercises.

Mon Mar 20

6:00am
Tbar Row 120-130-140 x5
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 27.5-35 x5, 35 x3
Chins bw x5

* been using the 27.5lb db max on the weighted situps because the 30lb is a lot bigger and harder to grip behind the head. jumped weight up to 35lb using the hex plates and the first set of 5 was alright. the 2nd set felt like a cramp waiting to happen after the 3rd rep. stopped there.

10:30pm
Seated Shoulder Press Machine #12-13-14 x5
One Arm Row Machine 90-100 x5
Weighted Decline Bench Situp 35 x3
Paused Squats 315 x1

Tue Mar 21

8:30am
Paused Squats 315-405 x1
Tbar Row 120-130-140 x5, 150-160 x2
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 35-35 x5
Chins bw-bw x5
Standing Tricep Cable Extension 70-90-100 x5
Seated Calf Raise 90-90-115 x5

8:00pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Machine #12-13-14-15 x5
Weighted Decline Bench Situp 35-35 x5
Tbar Row 140-140-140 x5
Weighted Back Extensions 45-90 x5

Wed Mar 22

5:00am
Seated Iso Row 100-100-110-120 x5
Seated Shoulder Press Machine #12-13-14 x5, #15 x4
Tbar Row 140-140-140 x3
Weighted Decline Bench Situp 35-35 x3
Chins bw x5
Standing Tricep Cable Extension 100-100 x5

10:30pm
Seated Shoulder Press Machine #12-13-14-15 x5
One Arm Row Machine 100-100-110 x5
Weighted Decline Bench Situp 35 x3
Paused Squats 315 x1
Chins bw x5

Thur Mar 24

8:00am
Paused Squats 315-405 x1
Tbar Row 140-150-160 x3
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 35-35 x3
Chins bw-bw x5
Standing Tricep Cable Extension 100-120 x5

10:30pm
Seated Shoulder Press Machine #15 x3, #16-17 x2, #18 x1
One Arm Row Machine 90-100-110 x5
Chins bw x5

Fri Mar 24

8:00am
Tbar Row 140-150-160 x3
Seated Shoulder Press Machine #14-15-16 x3, #17 x1
Weighted Decline Bench Situp 35-35 x3
One Arm Iso Row 100-120-140 x5, 150-160x3
Standing Tricep Cable Extension 100-120 x5
Chins bw x5

6:00pm
Paused Squats 315-405x1
Seated Shoulder Press Machine #15 x3, #16x2, #17x1, #15x3
Weighted Decline Bench Situp 35- x3
One Arm Iso Row 140 x5, 160-170-180-180 x3
Chins bw-bw x5

Sat Mar 25

6:00am
Seated Shoulder Press Machine #15-15-15 x3
Weighted Decline Bench Situp 35 x3
One Arm Iso Row 140-160-180-180 x3
One Arm Iso Shoulder Press 50-70-90-90-90 x3
Standing Tricep Cable Extension 100-120 x5
Seated Cable Row 100-135 x5
Chins bw x5

4:00pm
Paused Squats 315-405
One Arm Iso Row 140-140-140 x5
One Arm Iso Shoulder Press 90-90-100-100-100 x5
T-Bar Row 140-140-140 x3
Chins bw x5
Title: Re: Kingfush
Post by: Kingfish on March 26, 2023, 11:14:46 am
Mar 26- April 1, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 5 of 5 BW 194-198

Sun Mar 26

6:00am
One Arm Iso Shoulder Press 90-100-110-120 x3
T-Bar Row 140-150-160-170-180 x3
Chins bw x5

* getting more lean. going to hawai next week and dropping bodyfat for abs. eating lean turkey with mushrooms. feeling healthy.

4:00pm
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 90-100-110-120 x3, 130-120x2
T-Bar Row 160-160-160 x3
Chins bw-bw x5
Weighted Decline Bench Situp 35-35 x3
Standing Tricep Cable Extension 120-150 x5

Mon Mar 27

9:30am
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 100-115 x3, 125-135 x2, 115 x5
T-Bar Row 160-160-160-160 x3
Weighted Decline Bench Situp 35-35-35 x3
Chins bw-bw x5
Standing Tricep Cable Extension 120 x5

* bw stable in the high 190s. adding back more carbs so i can lift 455 at least 1/week. cutting at less than 100g carb/day but can increase to 200-300g and still try to be in caloric deficit. its just a lot easier to drop weight when i cut carbs because its difficult to keep on eating protein/fats by themselves.

11:00pm
One Arm Iso Shoulder Press 100-110 x5, 120-130-140x3, 120-120x3
One Arm Iso Row 100-120-140-160 x5
Standing Tricep Cable Extension 120 x5

* found out that there was a planetfitness very close to work and its 24hr. did the $10/month and this was not so bad for what i need at this time. no barbells or platform but this will do. the machines are modern and clean.

Tue Mar 28

9:30am
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 115-115 x3, 115x5, 115x3
T-Bar Row 160-160-160-160 x3
Seated Cable Rows 100-100-115-130 x5
Standing Tricep Cable Extension 120-150 x5

* skipped the weighted decline bench situp for more recovery to the core. legs feeling stronger already from the higher carbs but cannot properly stabilize very heavy weights if my core is shot from the situps. will go 455 tmrw or thursday.

11:00pm
One Arm Iso Shoulder Press 120-130-140x5, 140-140 x2
One Arm Iso Row 120-140-160-180-200 x5, 220 x3
Seated Tricep Extension Machine 100 x5

* these machines at planet fitness starting to feel better already. i also like that the rep/set time is displayed on the machine.

Wed Mar 29

9:30am
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 115-115-115-115 x3,
T-Bar Row 160-160-160-160 x3
Seated Cable Rows 100-115-130 x5
Seated Shoulder Fly Machine - 200-215-230-245 x5
Seated Calf Raise Machine 90-100 x5
Weighted Decline Bench Situp 35 x3

* this old school seated shoulder fly machine feels very good because of the lower ROM stretch. too bad the machine maxes at 250.

11:00pm
One Arm Iso Shoulder Press 100-100-110-110 x5
One Arm Iso Row 180-200-220 x5, 200-200 x5
Seated Tricep Extension Machine 100-120-140-160 x5

Thur Mar 30

9:30am
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 115-115-115-115 x3,
Iso Shoulder Press 45-70-90-100 x5
T-Bar Row 140-140-150-160-170 x3
Seated Shoulder Fly Machine - 215-230-245-245 x5
Weighted Decline Bench Situp 35 x5

11:00pm
Iso Shoulder Press Machine- Two Arm 100-100-110-110-120 x5
Iso Row Machine- Two Arm 120-140-160 x5,

Fri Mar 31

9:30am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90-100-110 x5
Iso Seated Row - Two Arm 90-115-135 x5
Seated Shoulder Fly Machine - 245 x5
Standing Cable Tricep Extension 120-135 x5
Seated Cable Row - Two Hand 100-115-130-145-160 x5

* back to listing the weight used but not very sure now on how many sets each. just enough sets to make the set feel very good and move on to the heavier weight and use that weight until the 5th rep gets very slow and move to back off sets.
* squats with 405+ not going to happen. too much fatigue from the volumes/intensity of the accessory lifts. 405 is still a strict pause without a sticking point. 425-440 would be to max at this time.

10:30pm
Iso Shoulder Press Machine- Two Arm 100-110 x5s
Iso Row Machine- Two Arm 140-160-180 x5s
Standing Cable Tricep Extension 120 x5

Sat April 1

6:00am
Iso Shoulder Press - Two Arm 100-110 x5s
Iso Seated Row - Two Arm 115-125-135 x5s
Seated Shoulder Fly Machine - 245 x5s
Seated Shoulder Press - Multi grip bar 70-80-90 x5s
Seated Calf Raise 90 x5s

* used the v grip on a multi grip barbell and did some sets of light shoulder press. bottom ROM felt very natural. movement felt great. skipped squats for later.

4:30pm
Paused Squats 315-405 x1
Seated Shoulder Press - Multi grip bar 90-100-110 x5s
Iso Seated Row - Two Arm 115-125-135 x5
Smith Machine Inclined Press 205 x5s

* weight on smith machine assumes bar is 45lb. its less than that. probably 30-35. this movement is still the most effective vertical pressing but can't regularly do them because the machine is in high demand. the horizontal rowing with the seated Iso row is better than the t-bar in comfort. I do them standing up and resting my chest to the pad. the t-bar allows more weight because I don't have to struggle balancing the pull. my left arm arm is stronger.
* the multi bar seated shoulder press is a good movement until you get to heavier weights then it becomes a hassle getting the weight to starting position. smith still better
Title: Re: Kingfush
Post by: Kingfish on April 02, 2023, 10:36:14 pm
April 2-8, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 1 of 4 BW 194-198
Sun-Fri vacation in Honolulu Hawaii. Workouts in local 24hr fitness gym 10mins from hotel

Sun April 2

5:00am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90-100-110-120 x5s
Iso Seated Row - Two Arm 115-125-135 x5s
Iso Bicep Curl Machine - Two Arm 50s
Iso Tricep Extension - Two Arm 50-60 x5s

8:00pm (11pm SF time)
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90-100-110-120-130-140 x5
Iso Seated Row - Two Arm 100-130-170 x5
Iso Tricep Extension - Two Arm 50 x5s

* first workout in 24hr fitness in Honolulu. gym is old. equipment is alright. same eleiko performance bar and plates with good platform but lot of wear and tear. will be here vacationing for a week. the Vegas 24hr is a lot newer. can't complain. I have everything I needed for my routine.

Mon April 3

5:00am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90-100-110-120-130 x5s
Iso Seated Row - Two Arm 125-140-155-170-185-200-235 x5s
Iso Tricep Extension - Two Arm 50-60 x5s
Seated Calf Raises 80 x5s

* still mid-high 190s bw but the squat is starting to feel recovered. might go 455 later. will carb up a little more just to make sure I don't tire. the seated row machine here is not chest supported (I use the hammer strength at main gym). its the old school with 2 independent hand grips but pulls as one. I like this machine a lot. tops out at 245 and I'm already 235x5s with strict form and a pause.

3:00pm
Paused Squats 315-405-455 x1
Iso Shoulder Press - Two Arm 120-130 x5, 140-150 x3
Iso Seated Row - Two Arm 200-235-245 x5
Iso Tricep Extension - Two Arm 100 x5
Iso Tricep Extension - One Arm 50-65 x5

* 455 was solid. could have done 475. very happy with this workout.
* also note that I did my squats without my Adidas ironworks and only using chuck Taylors + 5lb plates on heels. its a hassle bringing those shoes on an airplane because the foam inside shoes triggers the TSA for further inspection. I don't see any handicap using the chucks. might go 495 on chucks when I get my BW up again.

Tue April 4

5:00am
Paused Squats 315-405-455 x1
Iso Shoulder Press - Two Arm 120-130 x5, 140x3, 150x2
Iso Seated Row - Two Arm 215-245 x5
Iso Tricep Extension - One Arm 50-65-80 x5
Iso Bicep Curl - One Arm 50-65 x5

* been a long time since I'm this strong in the morning. upper body pressing is heavy and my core is still staying somewhat recovered. I like using the bicep/tricep machine one arm at a time because I get more top ROM. my shoulder is not blocking the path of the handles. the 455 this morning is harder than yesterday. this is fasted and with a mid-high 190s bw. if I wanted to go 475, I would have skipped the heavy squat this morning, and just go all out later. don't know how tired or how much nap ill get after our schedule tours today. Hawaii is very nice.

5:30pm
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 130-140 x5, 150x2
Iso Seated Row - Two Arm 230-245 x5
Iso Tricep Extension - One Arm 65-80 x5s
Iso Bicep Curl - One Arm 65-80 x5s
Seated Calf Raise 90 x5s

Wed April 5

5:00am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 130-140 x5
Iso Seated Row - Two Arm 230-230 x5
Iso Seated Pulldown - Two Arm 125-140-155 x5s
Iso Tricep Extension - One Arm 65s x5
Iso Bicep Curl - One Arm 65s x5
Seated Calf Raise 90 x5

* felt very good this morning already. I'm surprisingly stronger on vacation days. must be the higher calorie intake.
* ill do another 455 later or maybe 475. bw still in the mid-high 190s.

12:00pm
Paused Squats 315-405-455 x1
Iso Shoulder Press - Two Arm 130-140 x5
Iso Seated Row - Two Arm 230-230 x5 skip
Iso Seated Pulldown - Two Arm 125-140 x5s
Iso Tricep Extension - One Arm 65s x5
Iso Bicep Curl - One Arm 65s x5 skip
Seated Calf Raise 90 x5 skip

* got a little nap after a breakfast buffet off 8 eggs + mushroom omelet and some baked potatoes. not the optimal time to get a heavy squat single but had to do an early lunch workout because of our tour schedule. will go snorkeling in the early afternoon and might get tired after that so I did my workout early. will lift again later if I still feel good.

Thur April 6

4:30am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 120-130 x5s
Iso Seated Row - Two Arm 200-215 x5s
Iso Seated Pulldown - Two Arm 125-140-155-170-185-200 x5s
Iso Tricep Extension - One Arm 50-65 x5s
Iso Bicep Curl - One Arm 65s x5 skip
Seated Calf Raise 90 x5

* found a way to hold the seat in place on the old nautilus seated lat pulldown. the adjustable seat was loose and every time you do a rep, the setup moves. I snuck a 5lb plate in between the post and it did the job. forgot to take it out so the next guy cannot adjust the seats if he does not remove the plate. lol
* early start today. will go snorkeling then take nap before another early afternoon 2nd workout.


this are my favorite rowing machines. old but very ergonomic to use.

the iso grip (but dual machine) lat pulldown. notice the plate I snuck in the seat
(https://scontent-lax3-2.xx.fbcdn.net/v/t1.15752-9/340131697_160634243259159_7623890594203974467_n.jpg?_nc_cat=103&ccb=1-7&_nc_sid=ae9488&_nc_ohc=kO5AU8aXvjEAX_4VO0G&_nc_ht=scontent-lax3-2.xx&oh=03_AdShDE8Bsq59Rh1OxIWSWJNE7JbGvGokSNInQ2UblwBBnw&oe=64565C47)

and here's the rowing machine. I prefer this for the ROM because of the independent handles. only thing missing is a chest support.

(https://scontent-lax3-1.xx.fbcdn.net/v/t1.15752-9/340157278_5956766861058720_8248257832344247844_n.jpg?_nc_cat=104&ccb=1-7&_nc_sid=ae9488&_nc_ohc=l1_qg4yX6aAAX_q7afq&_nc_ht=scontent-lax3-1.xx&oh=03_AdS_eoGHHlEOf6PmaPAHy1sQoSoE2gD1o0ODBIEYjgiMig&oe=64566281)

2:30pm
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 120 x5s
Iso Seated Row - Two Arm 200-215 x5s skip
Iso Seated Pulldown - Two Arm 170-185-200-215-230 x5s
Iso Tricep Extension - One Arm 65-75 x5s
Iso Bicep Curl - One Arm 65s x5 skip
Seated Calf Raise 90 x5 skip
Weighted Decline Bench Situp 35 x5

* bottom of feet sore a bit from standing on hard rocks and sharp things on snorkeling. legs feel strong but I'm tired. skip heavy for tmrw.

Fri April 7

5:00am
Paused Squats 315s-405-455 x1
Iso Shoulder Press - Two Arm 120s-130-140 x5
Iso Seated Row - Two Arm 170s x5
Iso Seated Pulldown - Two Arm 170-185-200-215-230 x5
Iso Tricep Extension - One Arm 50-65x x5
Iso Bicep Curl - One Arm 65s x5 skip
Seated Calf Raise 90 x5 skip
Weighted Decline Bench Situp 35 x5
Seated Pullover Machine 100-140-170 x5

* strong in the morning from the very good buffet last night. lots of fish and Hawaiian pork. will go back to SF later and will not get another workout today. I was going to have a lunch workout if my squat did not feel strong yet. good squat and then did everything else will more volumes.
* even had time to play around with a nautilus nitro pullover machine. already at half the stack and the resistance did not feel very heavy yet. ROM and exercise ergo was very good too. I'm really into these nitro series even if they are very old design. will see where this movement hits the lats. I like how I push on the bottom range of motion will my back solid planted on the back rest. the top ROM is also very full and gives me a good stretch.

Sat April 8

8:00am (5am body clock @ Hawaii time)
Iso Shoulder Press - Two Arm 90s-100s x5
Iso Seated Row - Two Arm 90-115s-125s-135s x5
Seated Lat Pulldown 100-130-160 x5
Iso Tricep Extension - One Arm 30s-40s x5
Iso Bicep Curl - Two Arm 60s-70-80 x5
Seated Calf Raise 80-90-100 x5
Weighted Decline Bench Situp 35 x5 skip
Seated Pullover Machine 100-140-170 x5
Shoulder Press Machine - Two Arm 170-200-215s x5

* not a bad morning workout.back to SF and the cold weather. 

3:00pm
Paused Squats 315s-405 x1
Iso Shoulder Press - Two Arm 90s x5
Iso Seated Row - Two Arm 90-115s x5
Seated Lat Pulldown 100s x5
Iso Tricep Extension - One Arm 30s-40s x5 skip
Iso Bicep Curl - Two Arm 70-80s x5
Seated Calf Raise 80-90-100 x5 skip
Weighted Decline Bench Situp 35 x5 skip
Shoulder Press Machine - Two Arm 200-215s-230s x5
Chest Supported T-Bar Row 90s-115s x5

* still not fully recovered from the 5hr travel. body clock off. got good nap after the morning routine but still not fresh enough to lift 455. everything else is alright
Title: Re: Kingfush
Post by: Kingfish on April 09, 2023, 12:37:50 pm
April 9-15, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 2 of 4 BW 194-198

Sun April 9

7:00am
Iso Shoulder Press - Two Arm 70-80-90s-100s x5
Iso Seated Row - Two Arm 90-115s-125s-135 x5
Seated Lat Pulldown 100s x5 skip
Standing Tricep Extension 120-135 x5
Iso Bicep Curl - Two Arm 70-80s x5
Seated Calf Raise 80-90-100 x5 skip
Weighted Decline Bench Situp 35 x5 skip
Shoulder Press Machine - Two Arm 200-215s-230s x5
Chest Supported T-Bar Row 115s-125s x5

5:30pm
Paused Squats 315-405 x1

* felt jet lag all of a sudden and hungry. went back home and will sleep a lot

Mon April 10

9:30am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90 x5
Iso Seated Row - Two Arm 115-125-135 x5
Standing Tricep Extension 120 x5
Iso Bicep Curl - Two Arm 80-100 x5
Seated Calf Raise 80-90-100 x5
Weighted Decline Bench Situp 35 x5
Shoulder Press Machine - Two Arm 230-245 x5
Chest Supported T-Bar Row 115 x5, 135 x3

11:00pm
Iso Shoulder Press - Two Arm 100-130-140-150 x5
Iso Seated Row - Two Arm 100-130-140-150 x5
Standing Tricep Extension 12 x5

* first time back again to planet fitness gym

Tue April 11

9:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 230-245 x5
Iso Seated Row - Two Arm 115-125-135 x5
Chest Supported T-Bar Row 115 x5
Standing Tricep Extension 135-150 x5
Seated Calf Raise 80-90-100 x5

* skipped the hammerstrength ISO shoulder press and did the nautilus nitro seated shoulder press machine. the movement pattern feels more natural.
* BW in the 194-196lb. abs looking very defined.

daddy body pic from Hawaii...
(https://scontent-sjc3-1.xx.fbcdn.net/v/t39.30808-6/340770858_1182694302444707_7023507267616057267_n.jpg?_nc_cat=105&ccb=1-7&_nc_sid=0debeb&_nc_ohc=j8qTDiK-MOwAX9W-o5J&_nc_ht=scontent-sjc3-1.xx&oh=00_AfBgCurTNL_lTgN33lB3j6nLaOx_hvOFVyYaf58s63Y3-Q&oe=6438C4CD)

11:00pm
Iso Shoulder Press - Two Arm 100-120-140-160 x5
Iso Seated Row - Two Arm 100-120-140-160 x5

Wed April 12

12:30pm
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 230-240-245 x5
Iso Seated Row - Two Arm 115-125-135 x5
Chest Supported T-Bar Row 115 x5
Seated Calf Raise 80-90-95 x5

11:00pm
Iso Shoulder Press - Two Arm 120-140-150-160 x5
Iso Seated Row - Two Arm 120-140-160 x5

* getting used to the intensity/volume of the shoulder pressing. my lower back is not feeling beat anymore. I could go heaver in the squats as soon as I start getting into caloric surplus.

Thur April 13

12:30pm
Paused Squats 315-405-455 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 125 x5
Chest Supported T-Bar Row 115 x5
Seated Calf Raise 80-90 x5

* i did this 455 following a big intensity shoulder press workout the day before. i'm getting better in preserving my core during upperbody pressing. will continue with this routine and eventually add more volumes of legs so i can have bigger legs. my lowerbody looks normal on the pictures.

11:00pm
Iso Shoulder Press - Two Arm 120-140-145 x5
Iso Seated Row - Two Arm 120-135-140 x5

Fri April 14

9:30pm
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 125 x5
Chest Supported T-Bar Row 115-125 x5
Seated Calf Raise 80-90-95 x5
Seated Bicep Curl Machine60-70-80 x5
Standing Cable Tricep Extension 135-150 x5

11:00pm
Iso Shoulder Press - Two Arm 120-140-150 x5
Iso Seated Row - Two Arm 120-140-150 x5

Sat April 15

9:30pm
Paused Squats 315 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 115-125 x5
Chest Supported T-Bar Row 115-135 x5
Seated Calf Raise 80-90-95 x5
Seated Bicep Curl Machine 70 x5
Standing Cable Tricep Extension 150 x5

5:30pm
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 115-125-130 x5
Chest Supported T-Bar Row 135 x5

Title: Re: Kingfush
Post by: Kingfish on April 16, 2023, 11:00:58 am
April 16-22, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 3 of 4 BW 194-198

Sun April 16

6:00am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 125 x5
Chest Supported T-Bar Row 125-130-135 x5
Seated Calf Raise 95 x5
Seated Bicep Curl Machine 60-70 x5
Standing Cable Tricep Extension 125-150 x5

3:00pm
Paused Squats 315-405-455 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 130 x5
Chest Supported T-Bar Row 130 x5
Seated Calf Raise 95 x5

Mon  April 17

9:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 130 x5
Chest Supported T-Bar Row 130 x5
Seated Calf Raise 95 x5
Seated Bicep Curl Machine 70-75 x5
Standing Cable Tricep Extension 125 x5

* shoulder pressing felt solid. went up to 6 sets of 5s with 240 before the 5th rep became a crawl. the more crawl, the more damage the lower back takes. stopped there.

11:30pm
Shoulder Press Machine - Two Arm 120-130-140-150 x5
Iso Seated Row - Two Arm 120-130 x5

Tue April 18

9:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240-250 x5
Iso Seated Row - Two Arm 120-130 x5
Seated Calf Raise 95 x5

11:00pm
Shoulder Press Machine - Two Arm 140-150 x5
Iso Seated Row - Two Arm 120-130 x5

Wed April 19

9:30am
Paused Squats 315-405-455 x1
Shoulder Press Machine - Two Arm 240-250 x5
Iso Seated Row - Two Arm 120-130 x5
Seated Bicep Curl Machine 70 x5
Seated Calf Raise 95 x5

* stopped doing the standing cable tricep extension. the 150 resistance is uncomfortable to get to starting position. I could twitch an oblique or some small muscle in the back or abs pulling/twisting the weight up to get to starting position.
* squats felt good after a higher carb dinner last night. still in the 196-198lb bw.

11:00pm
Shoulder Press Machine - Two Arm 140-145-150 x5
Iso Seated Row - Two Arm 120-130 x5

Thur April 20

9:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240-250 x5
Iso Seated Row - Two Arm 120-130 x5
Decline Bench Weighted Situp 35 x5
Seated Calf Raise 95 x5

11:00pm
Shoulder Press Machine - Two Arm 140-145-150 x5
Iso Seated Row - Two Arm 120-130 x5

Fri April 21

9:00am
Paused Squats 315
Shoulder Press Landmine 25-50 x5
Cable Row - Chest Supported 80 x5

* used my functional trainer cable station at home. its maxes at 80lb. did the supported rows by leaning forward into an adjustable bench. form felt good. need more resistance. did not bother going very high reps with 80 because the fatigue from high reps are getting me very hungry. did 40lb and pulled to the face and its also a good movement. the one arm landmine shoulder press is alright. don't want to use too much weight and fry my obliques.

3:30pm
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240-250-260 x5
Iso Seated Row - Two Arm 130-140 x5

* baby sick. had to stay home in the morning and use the home equipment in the morning.

Sat April 22

6:30am
Paused Squats 315 x1
Shoulder Press Machine - Two Arm 250 x5
Iso Seated Row - Two Arm 130 x5
Seated Bicep Curl Machine 70 x5
Seated Tricep Extension Machine 30-40 x5
Standing Cable Tricep Extension 135 x5
Decline Bench Weighted Situp 50 x3

* used 2x25lb plate on the decline bench situp. didn't want to force 5 and get some serious abs fatigue later. the 3 reps were all smooth and not grinding. plates are behind the head.

11:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 250 x5
Iso Seated Row - Two Arm 130 x5
Seated Bicep Curl Machine 70 x5
Seated Tricep Extension Machine 30-40 x5

6:30pm
Paused Squats 315-405-455 x1
Seated Row Machine - Two Arm 120 x5
Seated Bicep Curl Machine 70 x5
Seated Tricep Extension Machine 50-60-70-80 x5

* different gym with a more updated tricep machine. leverage felt better so I was able to use more weight. the newer bicep machine felt so much better too. now I want to drive to this gym again. I used this most of the time before. 12-14min commute versus the older one that's only 3-4mins away.
* the older gym that's also very close to me has the old school nautilus nitro shoulder press which all other gyms don't have anymore. the Hawaii gym has it but the seat angle is off by a little bit. I prefer the one where I'm more declined so I can put most of the crushing load to my upper and mid back.
* third workout today.. woot. I again good naps.
Title: Re: Kingfush
Post by: Kingfish on April 23, 2023, 10:59:50 am
April 23-29, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 4 of 4 BW 194-198

Sun April 23

6:00am
Paused Squats 315-315-315-315 x1
Shoulder Press Machine - Two Arm 240-240-250-250 x5
Iso Seated Row - Two Arm 120-120-120-120 x5
Iso Seated Row - Two Arm Wide 70-70-70 x5
Seated Bicep Curl Machine 60-70 x5
Seated Tricep Extension 30-40 x5
Decline Bench Weighted Situp 50 x3

* will try to be detailed with the sets so I get better recover. I can go overboard on the volumes and get to 6+ sets before the 5th rep becomes a crawl. I will stick to 2 top sets of 5 and converse recovery so I can progress on the squats again. 455 is ok but il try to get 475 while still being lean. part of getting 495+ probably is due to the leverage advantage of being fatter. 475 is not that far off from 455 so il give it a shot.

4:00pm
Paused Squats 315-315-315-405-455 x1
Shoulder Press Machine - Two Arm 240-250-250-260 x5
Iso Seated Row - Two Arm 120-120-130-130 x5
Seated Calf Raises 95 x3

Mon April 24

9:00am
Cardio Inclined Walking 1.5 miles | 3mph @ 6% 282kcal
Paused Squats 315-315-315-315-405 x1
Hammer Strength Iso Shoulder Press Machine - Two Arm 80-100-120-140 x5
Life Fitness Seated Row Machine - Two Arm 130-160-190-220 x5
Hammer Strength Iso Seated Bicep Curl Machine 50-60 x5
Hammer Strength Seated Tricep Extension 50-60 x5

* will include the machine I used so I can quickly track the weights I use. hammer strength, life fitness and cybex for the selectorized cable machines. I prefer these over the plate loaded machines.

11:00pm
Matrix Shoulder Press Machine 130-140-150 x5
Matrix Seated Cable Row 120-130-140 x5
Matrix Bicep Curl Machine 70-80 x5

* machines at planet fitness. forms feels alright. didn't have a tricep machine close by. the seated extension is on the other side of gym. didn't bother. I was in the circuit training block. I was taking my time because the gym is not busy this late.

Tue April 25

9:30am
Paused Squats 315-315-315-405 x1
Shoulder Press Machine - Two Arm 240-240-250-250-250 x5
Iso Seated Row - Two Arm 120-120-130-130-130 x5
Seated Row Face Pull Neutral Grip 60-70 x5
Seated Bicep Curl Machine 70-70 x5
Seated Tricep Extension 30-40 x5

11:00pm
Matrix Shoulder Press Machine 130-140-150 x5
Matrix Seated Cable Row 120-130-140 x5

Wed April 26

9:30am
Paused Squats 315-315-315-405 x1
Nautilus Shoulder Press Machine - Two Arm 240-240-250-250 x5, 260-260 x4+1
Hammer Strength - Iso Seated Row - Two Arm 120-120-120-130-130-130 x5
Hammer Strength - Iso Seated Pulldown - Two Arm 70 x5
Home Functional Trainer- Seated Row Face Pull Neutral Grip 60-70 x5
Seated Calf Raise 95-95 x5

11:00pm
Matrix Shoulder Press Machine 130-130-140-140 x5
Matrix Seated Cable Row 120-130-140-150 x5
Matrix Seated Tricep Extension Machine 80-100-120-140 x5
Matrix Seated Bicep Curl Machine 80-80-100-120 x5

* the arm isolation machines I used at planet fitness was not so bad. better than the old school machine at the old 24hr fitness. I'm not very sure if this matrix machine is as good or better than the newer hammerstrength but I can't go wrong with either. first time with these so did not go very heavy. usually the machines that make me use the most weight are better because I'm more comfortable with my leverages and ROM. I won't even bother using any machine that does not allow me full ROM.

Thur April 27

9:30am
Paused Squats 315-315-315-405 x1
Nautilus Shoulder Press Machine - Two Arm 250-250-250-250 x5
Hammer Strength - Iso Seated Row - Two Arm 120-120--130-130-130-130 x5
Home Functional Trainer- Seated Row High Pull Neutral Grip 80-90 x5
Seated Calf Raise 95-95 x5

11:00pm
Matrix Shoulder Press Machine 120-130 x5
Matrix Seated Cable Row 120-130-140 x5
Matrix Seated Tricep Extension Machine 100-120-140-160 x5
Matrix Seated Bicep Curl Machine 100-120-140 x5

Fri April 28

9:30am
Paused Squats 315-315-315-405 x1
Nautilus Shoulder Press Machine - Two Arm 240-240 x5
Hammer Strength - Iso Seated Row - Two Arm 120-120-130-130 x5
Home Functional Trainer- Seated Row High Pull Neutral Grip 80-90 x5

* took it easy this morning with the pressing. took vacation from work today and will lift again later early afternoon. will do 455 then go back to more shoulder pressing/rowing

3:30pm
Paused Squats 315-315-315-405-455 x1
Nautilus Shoulder Press Machine - Two Arm 240-240 x5
Hammer Strength - Iso Seated Row - Two Arm 120-120-130-130-140-140 x5
Home Functional Trainer- Seated Row High Pull Neutral Grip 80-90 x5

* keeping the pressing light. want to get more 455s so have to take it easy and not fatigue my lower back.

Sat April 29

6:00am
Paused Squats 315-315-315-315 x1
Nautilus Shoulder Press Machine - Two Arm 240-240 x5
Hammer Strength - Iso Seated Row - Two Arm 120-120-130-130-140-140 x5
Home Functional Trainer- Seated Row High Pull Neutral Grip Rope 80-90 x5
Seated Bicep Curl Machine 70-70-80 x5

11:30am
Paused Squats 315-315-315-405 x1
Nautilus Shoulder Press Machine - Two Arm 240-240-250 x5
Hammer Strength - Iso Seated Row - Two Arm 120-120-130-130-140-140 x5
Home Functional Trainer- Seated Row High Pull Neutral Grip Rope 80-90 x5
Seated Nautilus Tricep Extension Machine 120-120 x5

5:30pm
Paused Squats 315-315-315-405-455 x1
Hammer Strength - Iso Seated Row - Two Arm 120-120-130-130-140-140 x5
Home Functional Trainer- Seated Row High Pull Neutral Grip Rope 80-90 x5
Seated Lifefitness Tricep Extension Machine 120-130-140-150-160-170 x5

* I was able to do the tricep extension on the machine while standing/leaning down to the elbow support pad. gives me a very solid bracing so I don't spend a lot of effort maintaining form.
* triple workout today. had nothing much to do and enjoying my time off. taking it easy with shoulder pressing got my core fresh. back to back 455 without any crawling.
Title: Re: Kingfush
Post by: Kingfish on April 30, 2023, 10:42:42 am
April 30 - May 6, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 1 of 5 BW 194-198

Sun April 30

6:00am
Shoulder Press Machine - Two Arm 240-240 x5
Iso Seated Row - Two Arm 120-120-130-130-140-140 x5
Standing Cable Tricep Extension 135-135 x5

4:00pm
Paused Squats 315-315-315, 405-455 x5
Iso Row - Two Arm 120--130-130-140-140 x5
Lifefitness Tricep Extension Machine 120-130-140-150-160 x5
Lifefitness Bicep Curl Machine 80-100-120-140 x5

* third straight day of 455 and I'm not getting fatigued from it. lowering vertical pressing intensity helped a lot. still doing squats with just chucks and 5lb plates. I go to the gym with just a cellphone most of the time now. add a water bottle in the afternoon if it's warm.

Mon May 1

9:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-250 x5
Iso Seated Row - Two Arm 120-130-140 x5
Standing Cable Tricep Extension 135-150-165 x5
Seated Bicep Curl Machine 70-80-90 x5

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-130-140 x5
Matrix Seated Row Machine - Two Arm 120-130-140-140 x5
Matrix Bicep Curl Machine 100-100-120 x5
Matrix Tricep Extension Machine 100-120-140-160 x5

Tue May 2

9:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-240-250 x5
Iso Seated Row - Two Arm 120-130-140-140-150 x5
Standing Cable Tricep Extension
Seated Bicep Curl Machine

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-130-140 x5
Matrix Seated Row Machine - Two Arm 120-130-140-140-150 x5
Matrix Bicep Curl Machine 100-100-120 x5
Matrix Tricep Extension Machine 120-140-160 x5

Wed May 3

9:30am
Paused Squats 315-315-315, 405-455 x1
Shoulder Press Machine - Two Arm 240-240-250 x5
Iso Seated Row - Two Arm 120-130-140-140-150-160 x5
Standing Cable Tricep Pushdown 80-100 x5
Seated Bicep Curl Machine 70-80 x5

* my lower back fatigued a little after I did a standing cable tricep extension with 165lb. I usually use 120-135-150 but decided to see if I can get 165 clean reps. triceps were strong enough to get rep 5. it was slow and that put a lot of fatigue on my back. I've recovered already from that workout from a few weeks ago. now skipping the overhead extensions and doing pushdowns and see if this movement is alright. 455 squat in the morning felt good. would have been 10-15lb easier in the afternoon but my work schedule is different now.

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-130-140 x5
Matrix Seated Row Machine - Two Arm 120-130-140-150 x5
Matrix Bicep Curl Machine 100-100 x5
Matrix Tricep Extension Machine 120-140 x5

Thur May 4

9:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-240-240 x5
Iso Seated Row - Two Arm 120-130-140-160 x5, 140-140 x5
Standing Cable Tricep Pushdown 80-100 x5
Standing Cable Bicep Curl 50-60 x5

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-130-140 x5
Matrix Seated Row Machine - Two Arm 120-130-140-150 x5
Matrix Bicep Curl Machine 60-80-80 x5
Matrix Tricep Extension Machine 100-120-120 x5

* lowered the weights on the bicep curl machine and I was able to hold the top ROM longer/harder. felt better than heavier but with very little to no hold at the top ROM. will keep it lighter now.

Fri May 5

9:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-240-240-250 x5
Iso Seated Row - Two Arm 120-130-140-140 x5,
Standing Cable Tricep Pushdown 80-100 x5
Seated Bicep Curl Machine 60-70 x5

* did the squats last because the platform was not available. felt a lot heavier than usual. did not even do 455. 

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-130-140 x5
Matrix Seated Row Machine - Two Arm 120-130-140-150 x5
Matrix Bicep Curl Machine 60-70-80 x5
Matrix Tricep Extension Machine 80-90-100 x5

Sat May 6

6:30am
Shoulder Press Machine - Two Arm 240-240-240-240 x5
Iso Seated Row - Two Arm 120-120-130-140-140 x5,
Standing Cable Tricep Pushdown 80-100 x5
Seated Bicep Curl Machine 60-70 x5

4:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-240-250 x5
Iso Seated Row - Two Arm 120-120-130-140-140 x5,
Standing Cable Tricep Pushdown 80-100 x5
Seated Bicep Curl Machine 60-70 x5
Title: Re: Kingfush
Post by: Kingfish on May 07, 2023, 10:50:05 am
May 7-13, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 2 of 5 BW 194-198

Sun May 7

6:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-240-250 x5
Iso Seated Row - Two Arm 120-120-130-140-140 x5
Seated Bicep Curl Machine 60 x5

3:00pm
Paused Squats 315-315-315, 405 x1
Iso Seated Row - Two Arm 120-120-130-140-140-150 x5
Seated Bicep Curl Machine 60 x5
Standing Tricep Extension Machine 80-110-140-170 x5

10:00pm
Paused Squats 315-315-315, 405 x1
Seated Bicep Curl Machine - ISO High Arms 50-50-60-60 x5
Seatred Tricep Extension Machine - ISO High Arms 50-50-60-60 x5

* used the bicep/tricep hammer strength machine where the arm pads are about face level. there is also two weight stacks and each arm can be trained separately. did them two at a time to save time. was trying to see if my back was recovered enough for 455. not yet. still a little tired from the volumes of 140-150lb paused rowing.

Mon May 8

9:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-240-250 x5
Iso Seated Row - Two Arm 120-120-130-140-140 x5

* bare minimum exercises because the tricep/bicep machine are busy. calves - don't want to do them often. I walk at work feeling like Im on flat tires when calves are fatigued. squats felt good.

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-120-130 x5
Matrix Seated Row Machine - Two Arm 120-120-130-140 x5
Matrix Bicep Curl Machine 60-70-80 x5
Matrix Tricep Extension Machine 100-120 x5

Tue May 9

9:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-240-240 x5
Iso Seated Row - Two Arm 120-120-130-140-140 x5

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-130-140 x5
Matrix Seated Row Machine - Two Arm 120-130-140 x5
Matrix Bicep Curl Machine 60-70-80-90 x5
Matrix Tricep Extension Machine 100-120-140 x5

Wed May 10

9:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-240-240-240 x5
Iso Seated Row - Two Arm 120-120-130-130 x5

* been days now since the last 455. I did some sort of near vertical pulling at my home gym and it fatigued my back. I was doing a chest supported row at home using an inclined bench set at highest back support. I have to keep the rows at or near horizontal. even if its chest supported, any form of high volume vertical pull messes up my heavy squat single.

10:30pm
Paused Squats 315-315-315, 405 x1
Seated Tricep Extension Machine High Pads - Two Arm 50-60-70 x5
Iso Seated Row - Two Arm 120-130-140-150 x5

* got off a little early from work and drove a little farther to a better equipt gym.

Thur May 11

8:30am
Cardio - Inclined Walking 30min - 3mph @ 6% - 282kcal burned
Standing Tricep Cable Extension 60-70-80 x5

* stay at home to watch sick baby. will squat later after work again. did some light functional trainer routine too

10:30pm
Paused Squats 315-315-315, 405 x1
Matrix Shoulder Press Machine - Two Arm 120-130-140-150-160 x5
Matrix Seated Row Machine - Two Arm 120-130-140-150-160-160 x5
Matrix Bicep Curl Machine 60-70-80 x5
Matrix Tricep Extension Machine 100-120-140 x5

Fri May 12

8:30am
Paused Squats 315-315-315, 405 x1
Standing Tricep Cable Extension 60-70-80 x5

10:30pm
Matrix Shoulder Press Machine - Two Arm 120-130-140-150 x5
Matrix Seated Row Machine - Two Arm 120-130-140-150-160-160 x5
Matrix Bicep Curl Machine 60-70-80-90 x5
Matrix Tricep Extension Machine 100-120 x5

Sat May 13

9:30am
Paused Squats 315-315-315, 405 x1
Shoulder Press Machine - Two Arm 240-240-240-240 x5
Iso Seated Row - Two Arm 120-120-130-130 x5
Decline Bench Weighted Situp 35lb x3
Seated Calf Raise 70-80 x5

3:00pm
Paused Squats 315-315-315, 405 x1
Seated Bicep Curl Machine 60-70 x5
Standing Tricep Extension Machine 90-100 x5
Title: Re: Kingfush
Post by: Kingfish on May 14, 2023, 10:54:44 am
May 14-20, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 3 of 5 BW 194-198

Sun May 14

6:30am
Shoulder Press Machine - Two Arm 240-240 x5
Iso Seated Row - Two Arm 120-120-120-120 x5
Seated Bicep Curl Machine 60-60-70-70 x5
Standing Cable Tricep Extension 100-100-110-110 x5
Standing Cable Tricep Pushdown 40-50-60 x10

* lower intensity for better recovery. did the cable tricep pushdown with bent upper body for stability. my head to the left of the cable on the first 5 reps and to the right on the next 5 to balance the arms.

3:30pm
Paused Squats 315-315-315, 405
Shoulder Press Machine - Two Arm 240-240-240-240 x5
Iso Seated Row - Two Arm 120-120-130-130 x5
Seated Bicep Curl Machine 70-70-80 x5
Standing Cable Tricep Extension 120-120-135 x5

Mon May 15

9:30am
Paused Squats 315-315-315, 405
Shoulder Press Machine - Two Arm 240-240 x5
Iso Seated Row - Two Arm 120-130-130-140-140 x5
Seated Bicep Curl Machine 70-70-70 x5
Standing Cable Tricep Extension 120-135 x5
Seated Calf Raise 70-70 x5

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-120-130-140 x5
Matrix Seated Row Machine - Two Arm 120-120-130-140-150-160-170-180 x5
Matrix Tricep Extension Machine 100-100-120 x5

Tue May 16

9:30am
Paused Squats 315-315-315, 405, 315-315-315 x2, 405x1
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-50 x5
Iso Seated Row - Two Arm 120-120-130-130 x5

* did more volumes of squat and will eat surplus so I can get 455 in a few days to keep the feel of it. bw still in the high 190s.

11:00pm
Matrix Seated Row Machine - Two Arm 120-140-160-180-180 x5
Matrix Tricep Extension Machine 100-100-120 x5

Tue May 16

9:00am
Chest Supported Cable Row - Two Arm 40-50-60-70 x5
Standing Cable Tricep Extension - Two Arm 40-50-60 x5

5:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-70 x5
Iso Seated Row - Two Arm 120-120-120-120 x5

* stayed at home to babysit in the morning. caloric surplus with white rice in the morning. got 455 in the afternoon with solid form.

Thur May 18

5:30am
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-50 x5
Iso Seated Row - Two Arm 120-120 x5, 130-130 x3
Seated Calf Raise 70 x5

* will use triples more on the other lifts for better recovery and starting focusing on adding weight to squat again.

1:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-70 x5
Iso Seated Row - Two Arm 120-120-130-130 x5

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-120-130-130 x5
Matrix Seated Row Machine - Two Arm 120-120-130-130 x5
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned

* had a day off from work yesterday and got extra naps. felt very good today but still not thick enough for a midday 455. I get off 11pm and have no more energy to lift very heavy.

Fri May 19

5:30am
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-50-75-85-95 x5
Iso Seated Row - Two Arm 45-90-120-120 x5,

1:00pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm25-50-50-75 x5
Iso Seated Row - Two Arm 70-90-90 x5

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-120-130-130 x5
Matrix Seated Row Machine - Two Arm 100-120-140 x5
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned

* increasing white rice to raise carbs while lowering fats to balance out daily calories and I got multiple 455s this week.

Sat May 20

6:30am
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-75-75-50-50 x5
Iso Seated Row - Two Arm 45-90-120-120-90-90 x5,
Seated Calf Raise 70-70 x5

1:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm45-70-80-90-100-70-70 x5
Iso Seated Row - Two Arm 90-120-130-140-140-120-120 x5

4:00pm
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned
Standing Cable Tricep Extension - Two Arm 40-50-60 x5
Chest Supported Cable Rows Rope - Two Arm 50-60-70 x5

* 4pm workout at home. 
Title: Re: Kingfush
Post by: Dreyth on May 21, 2023, 02:37:27 am
Have you tested your SVJ lately?
Title: Re: Kingfush
Post by: Kingfish on May 21, 2023, 03:44:27 pm
Have you tested your SVJ lately?

32-34" SVJ test by double hand rim grabs not too long ago. no chance to dunk unless I start doing more jump practice. maintaining low 30s SVJ by squats and low BF%.
Title: Re: Kingfush
Post by: Kingfish on May 21, 2023, 03:48:21 pm
May 21-27, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 4 of 5 BW 194-198

Sun May 21

6:30am
Iso Hammer Strength Shoulder Press Machine - Two Arm45-70-90-100-115 x5
Iso Seated Row - Two Arm 45-90-115-125-135 x5
Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5 min @ 9% | 292 kcal burned

4:30pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm45-70-90-100-115-125-90 x5
Iso Seated Row - Two Arm 45-90-115-125-135-145 x5

10:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine (weight stack)- Two Arm 80-100-120 x5
Iso Hammer Strength Tricep Extension Machine - Two Arm 50-60 x5
Iso Hammer Strength Bicep Curl Machine - Two Arm 50-60 x5

* had very good dinner post afternoon workout and by 9pm I was already digested and strong. decided to do a third workout at the 24hr fitness gym with the good isolation machines. these are the seated hammer strength where the arms are face high. leverage is very good.

Mon May 22

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm70-90-115 x5
Iso Seated Row - Two Arm 90-115 x5
Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5 min @ 9% | 292 kcal burned

7:30pm
Paused Squats 315-315-315, 405-455

11:00pm
Matrix Shoulder Press Machine - Two Arm 90-100-120-130 x5
Matrix Iso Seated Row Machine - Two Arm 100-120-140-160 x5
Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5 min @ 9% | 292 kcal burned

* not so busy at work so decided to hit the gym on my lunch break for a quick squat workout. the higher carb intake for the last few meals is doing its thing. bw still in the high 190s.

Tue May 23

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm90-115-135-115 x5
Iso Seated Row - Two Arm 90-115-135-115 x5
Cardio - Inclined Walking 1.5miles | 3mph 30min @ 6% | 282 kcal burned

7:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm 90-115 x5
Iso Seated Row - Two Arm 90-115-135-115 x5

* used the work gym because of new operating hours. they have the same equipment as the 24hr fitness. they also have new matrix machines like those in planet fitness. no oly platform like the old one from the previous building but the squat rack is alright.

11:00pm
Matrix Iso Seated Row Machine - Two Arm 100-120-140-160 x5
Cardio - Inclined Walking 1.5miles | 3mph 30min @ 6% | 282 kcal burned

Wed May 24

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm90-115 x5
Iso Seated Row - Two Arm 90-115-135-115 x5
Cardio - Inclined Walking 1.5miles | 3mph 30min @ 6% | 282 kcal burned

* feeling better recovery with this routine. will get 455 again later if I have time for a 6-8pm ish workout. 11pm after work is too late and a very big time fasted from my last big meal at 12pm.

8:00pm
Paused Squats 315-315-315, 405-455
Matrix Iso Seated Row Machine - Two Arm 100-120-140-160 x5
Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned

Thur May 25

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm90-115-125 x5
Iso Hammer Strength Seated Row - Two Arm 90-115-135 x5
Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned

7:00pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Seated Row - Two Arm 115 x5
Iso Hammer Strength Shoulder Press Stack Machine - Two Arm 80-90-120 x5
Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned

* good squat workout again during lunch break at work. there's 2 types of hammer strength machine ISO machines I use. the conventional plate loaded and the other is the one with the weight stack. I use which ever is closer or available.

Fri May 26

9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-90-115-125 x5
Iso Hammer Strength Seated Row - Two Arm 45-90-115-135 x5
Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned

* consistency in the higher carb intake for the past few days are paying off now. I got a good 455 in a morning workout. carb intake ~300g/day. I lower carbs down to 50-125g max when I'm dropping BF. carbs a 90% coming from white rice at 50g a cup. 3 cups a meal twice a day.
* bw still staying in the high 190s.

6:30pm
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-90-115-125 x5
Iso Hammer Strength Seated Row - Two Arm 45-90-115-125-135 x5
Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5min @ 9% | 292 kcal burned

Sat May 27

6:30am
Nautilus Shoulder Press Machine 200-215-230 x5
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-70-90 x5
Iso Hammer Strength Seated Row - Two Arm 45-90-115-125-135 x5

12:30pm
Paused Squats 315-315-315, 405-475
Iso Hammer Strength Shoulder Press Machine - Two Arm 90 x5
Iso Hammer Strength Seated Row - Two Arm 90-115 x5

* 475 was not a crawl but still not very close to getting 495. I can get 475 again after good rest.
 
Title: Re: Kingfush
Post by: Kingfish on May 28, 2023, 12:06:31 pm
May 28 - June 3, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 5 of 5 BW 194-198

Sun May 28

7:00am
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-70-90-115-125 x5
Iso Seated Row - Two Arm 45-90-115-125-135 x5
Hammer Strenght Bicep Curl Machine 50-60-70-80 x5
Hammer Strength Tricep Extension Machine 50-60-70-80 x5

4:00pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm 90-115-125 x5
Iso Seated Row - Two Arm 90-115-125-135 x5

* overpowered the 455 but some and would also get a 475 with some fight. I'm too old for this. got a comfortable routine going. will increase calories as planned and do more cardio too to trim fat down.. then see how far that routine takes me.

Mon May 29

7:00am
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-70-90-115-125 x5
Iso Seated Row - Two Arm 90-115-125 x5
Hammer Strenght Bicep Curl Machine 60-70-80-90 x5
Hammer Strength Tricep Extension Machine 50-60-70-80-90-110-120 x5

2:00pm
Paused Squats 315-315-315, 405-475
Iso Hammer Strength Shoulder Press Machine - Two Arm 90-115-125-135 x5
Iso Seated Row - Two Arm 90-115-125 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Inclined Walking Cardio 30min -  1.5miles 3mph @6% | 282kcal

Tue May 30

9:00am
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5
Seated Bicep Curl Machine 40-50-60 x5
Seated Tricep Extension Machine 40-50-60 x5
Seated Calf Raises 45-90 x5

6:00pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm 90-115-125-135 x5
Hammer Strength Seated Bicep Curl Machine 80-100-120 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Inclined Walking Cardio 30min -  1.5miles 3mph @6% | 282kcal

Wed May 33

9:30am
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125- x5
Seated Bicep Curl Machine 50-60-70 x5
Seated Tricep Extension Machine 50-60-70 x5

6:00pm
Paused Squats 315-315-315, 405-455
Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Hammer Strength Seated Row 90-115-135 x5
Hammer Strength Seated Bicep Curl Machine 80-100-120 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Inclined Walking Cardio 30min -  1.5miles 3mph @6% | 282kcal

Thur Jun 2

9:00am
Paused Squats 315-315-315, 405-475
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-135 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Hammer Strength Bicep Curl Machine 80-110-120 x5

* very strong in the morning.

10:30pm
Hammer Strength Tricep Extension Machine 80-110-125 x5
Hammer Strength Bicep Curl Machine 80-110-125 x5
Hammer Strength Inclined Press Machine - Weight Stack 80-110 x5
Hammer Strength Seated Row - Weight Stack 80-90 x5
Inclined Walking Cardio 30min -  1.5miles 3mph @6% | 282kcal

Fri Jun 2

9:00am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Hammer Strength Bicep Curl Machine 80-110-120 x5

5:30pm
Hammer Strength Tricep Extension Machine 80-110-125 x5
Hammer Strength Bicep Curl Machine 80-110-125 x5
Hammer Strength Inclined Press Machine 90-115-125 x5
Hammer Strength Seated Row 90-115-125 x5
Inclined Walking Cardio 30min -  1.5miles 3mph. 20min@6%, 10min@9% | 302kcal

Sat Jun 3

7:00am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Hammer Strength Tricep Extension Machine 80-110-120-140-155 x5
Hammer Strength Bicep Curl Machine 80-110-120-140 x5

5:00pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5

* the 140-155lb tricep extension this morning added too much fatigue to my core. I should have gotten 475 already because I was feeling very good after a 1hr midday nap. might try to include x10+ reps with mid weight to my routine and see if I can recover from those quickly.

Title: Re: Kingfush
Post by: Kingfish on June 04, 2023, 11:44:28 am
June 4-10, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

June Week 1 of 4 BW 198-202

Sun June 4

7:00am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-70-90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5

* keeping my dry BW to 198 at least now. cannot maintain a consistent 455/475 without being carb loaded.

5:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* lower back not very stable. took a beating supporting the 140-155 tricep extensions yesterday. it felt good at the time but totally unnecessary.

Mon June 5
 
9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Cardio Inclined Walking 1.5miles.  3mph @ 6% | 282kcal

8:30pm
Iso Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row 90-115-125 x5

Tue June 6
 
9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* lower back fatigue from the heavy tricep extensions are good now but its another fatigue now from yesterdays multiple 135x5s in the inclined press. I only put the weight I used for the set of 5s and I usually do 2-3 of the top set and then do 2 more backoff sets using -10 or -20 lbs. yesterdays very good push routine made me struggle a bit with the 455. I took it easy today with the push/pull and another light workout later. hopefully back recovers and I get my midweek 475

7:30pm
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

Wed June 7
 
9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Seated Tricep Extension Machine 80-110 x5
Seated Bicep Curl Machine 80-110-140 x5

* skipped the heavy single for later. back needs more rest. took it easy with the pressing accessory lifts.

8:30pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* skip the heavy. don't feel very solid yet. legs are alright. 405 was quick.

Thur June 8
 
9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Seated Tricep Extension Machine 80-110-125 x5
Seated Bicep Curl Machine 80-110-140 x5

8:30pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115-100 x5
Iso Hammer Strength Seated Row 90-115-125 x5

Fri June 9
 
9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

5:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-100 x5
Iso Hammer Strength Seated Row 90-115 x5

Sat June 10
 
9:30am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

5:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5
Title: Re: Kingfush
Post by: Kingfish on June 11, 2023, 10:59:50 am
June 11-17, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

June Week 2 of 4 BW 198-202

Sun June 11

7:00am
Iso Hammer Strength Shoulder Press Machine 45-70-90-115-125 x5
Iso Hammer Strength Seated Row 90-115 x5
Seated Tricep Extension Machine 80-110 x5
Seated Bicep Curl Machine 80-110-120 x5

2:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-70-90-115-125 x5
Iso Hammer Strength Seated Row 90-115 x5

Mon June 12

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-70-90-115-125 x5
Iso Hammer Strength Seated Row 90-115 x5

7:30pm
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

Tue June 13

9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

Wed June 14

7:00pm
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* lowerback stiff from sleeping with baby. he wedged at the wrong spot. took it easy on squats. was trying to see if my form will get solid after a couple of 315s. no. form was loose. will only overexert or hurt myself if i go heavy.

Thur June 15

7:00pm
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5

Fri June 16

9:00am
Paused Squats 315-315-315-405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

7:00pm
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5

Sat June 17

6:00am
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Standing Cable Tricep Extension 80-110-135 x5

6:00pm
Paused Squats 315-315-315-405
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115 x5
Title: Re: Kingfush
Post by: Kingfish on June 18, 2023, 11:13:59 am
June 18-24, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

June Week 3 of 4 BW 198-202

Sun June 18

7:00am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x5
Iso Hammer Strength Seated Row 90-115 x5, 100-90x5
Standing Cable Tricep Extension 110 x5
Cardio Inclined Walking 15% : 25min @ 2mph + 5min @ 2.5mph = 306kcal burned. 126 HRmax

* switched up the walking in favor of slower pace with higher incline. got better HR with same effort. will see how my legs handle this fatigue.

6:00pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x5, 90x10
Iso Hammer Strength Seated Row 90-115 x5, 100-90x5
Paused Squats 315-315 x5
 
Mon June 19

5:30am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125 x5, 115-100x5
Iso Hammer Strength Seated Row 90-115 x5, 100x5
Standing Cable Tricep Extension 80-110 x5

5:00pm
Paused Squats 315-315, 405
Iso Hammer Strength Seated Row 90-115-125-135 x5, 100-90x5

Tue June 20

9:30am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 115-100x5
Iso Hammer Strength Seated Row 90-115-125 x5, 100x5
Cardio Inclined Walking 15% : 30min @ 2mph = 295.5 kcal burned. 118 HRmax

7:30pm
Paused Squats 315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125 x5, 115x5
Iso Hammer Strength Seated Row 90-115-125-135 x5, 115x5

Wed June 21

9:30am
Paused Squats 315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125 x5, 115-100x5
Iso Hammer Strength Seated Row 90-115-125 x5, 100x5

7:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 90-115-125-135 x5, 90x10

Thur June 22

9:30am
Paused Squats 315-315
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x10
Iso Hammer Strength Seated Row 45-90-115-125-135-145 x5, 160x3

* taking it easy on the squats because my core is not fresh from the routine 125+ on the shoulder pressing.

7:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115 x5, 100x10
Iso Hammer Strength Seated Row 45-90-115-125-135-145 x5, 115x10

Fri June 23

9:30am
Paused Squats 315-315
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x10
Iso Hammer Strength Seated Row 45-90-115-125-135-150 x5, 160-170 x3

Sat June 24

6:30am
Paused Squats 315-315-405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 45-90-115-135-160 x5, 135x5

Title: Re: Kingfush
Post by: Kingfish on June 26, 2023, 03:14:18 pm
June 25- July 1, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

June Week 4 of 4 BW 198-202

Sun June 25

7:00am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 90-115-135-160 x5,
Seated Tricep Extension Machine 80-110-140 x5
Seated Bicep Curl Machine 80-110-140 x5
Paused Squats 315-315, 405

Mon June 26

9:30am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 90-115-135-160-170 x5,
Seated Tricep Extension Machine 80-110-140 x5
Seated Bicep Curl Machine 80-110-140 x5
Paused Squats 315-315, 405

7:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 90-115-135-160-170 x5,

Tue June 27

9:30am
Iso Hammer Strength Shoulder Press Machine 90-125x5, 135-145x3, 90x10
Iso Hammer Strength Seated Row 90-115-135x5, 170-180 x3, 135x5
Seated Tricep Extension Machine 80-110-140-170 x5
Seated Bicep Curl Machine 80-110-140 x5
Paused Squats 315-315, 405

9:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 90-115-125-135x5, 170-180 x3, 

Wed June 28

9:30 am
Paused Squats 315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 90-115-125-135x5, 160-160 x3, 
Standing Tricep Cable Extension 110-135 x5
Seated Bicep Curl Machine 80-110 x5

7:00pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90-115-135x5, 160 3x3,  90x10

Thur June 29

7:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90-115x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 90-115-135x5, 160-160 x3

7:00pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90-115x5, 135 5x4,  90x10

Fri June 30

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x4, 

7:00pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90-115x5, 135 5x4,  90x10

Sat Jul 1

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x3, 90x10 
Standing Tricep Cable Extension 135-150 x5
Seated Bicep Curl Machine 80-110 x5

6:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x4, 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x4, 90x10 
Standing Tricep Cable Extension 135-150 x5
Seated Bicep Curl Machine 80-110 x5
Paused Squats 315-405

Title: Re: Kingfush
Post by: Kingfish on July 02, 2023, 10:54:28 pm
July 2-8, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

July Week 1 of 4 BW 198-202

Sun July 2

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x3, 90x10 
Standing Tricep Cable Extension 135-150 x5
Seated Bicep Curl Machine 80-110 x5
Paused Squats 315-405

6:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x2, 135 4x2 | 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x4, 135 8x1, 90x10 
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 140-155 x5

Mon July 3

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 4x3, 90x10
Iso Hammer Strength Seated Row 135 5x4 
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 140-155 x5
Paused Squats 315-405

Tue July 4

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 4x3, 90x10
Iso Hammer Strength Seated Row 135 5x4 
Seated Tricep Extension Machine 140-155-170 x5
Seated Bicep Curl Machine 140-155-170 x5
Paused Squats 315-405

* I cannot stabilize 170 on the tricep extension machine without adding too much fatigue to my core. have to stop at 155 next time

Wed July 5

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 4x3, 90x10
Iso Hammer Strength Seated Row 135 5x4, 90x10
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 140-155-170 x5, 185x3
Paused Squats 315-405

Thur July 6

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 135 5x4, 100x10
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 155-170 x5, 185x3

8:30 pm
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5, 135 5x3, 100x10

Fri July 7

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 4x3, 100x10
Iso Hammer Strength Seated Row 90-135 5x4, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 100x10
Iso Hammer Strength Seated Row 90-135 5x3, 145x5, 115x10

Sat July 8

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

8:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405
Title: Re: Kingfush
Post by: Kingfish on July 09, 2023, 10:23:24 pm
July 9-15, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

July Week 2 of 4 BW 194-198

Sun July 9

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

8:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Paused Squats 315-405, 315-315 x5

Mon July 10

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2, 100x10
Iso Hammer Strength Seated Row 90 x5, 135-150 5x2, 
Standing Cable Tricep Extension  135-150 x5, 80-100-120 x10
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-315x2, 315-315x3

7:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3 
Paused Squats 315-405x1

Tue July 11

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Standing Cable Tricep Extension  135-150 x5, 80-100-120 x10
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-315x2, 405x1

7:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3 
Paused Squats 315-405x1

Wed July 12

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-315-315x1

7:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2,
Seated Bicep Curl Machine 155-170-180x5

Thur July 13

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x10
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,   
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-405x1

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x10
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,   

Fri July 14

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1

Sat July 15

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1
Title: Re: Kingfush
Post by: Kingfish on July 16, 2023, 10:44:14 pm
July 16-22, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

July Week 3 of 4 BW 194-198

Sun July 16

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 170-185 x5

Mon July 17

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 170-185 x5

Tue July 18

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x1, 90x5 rest. tired.
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

7:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x1, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Paused Squats 315-405x1

Wed July 19

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

7:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,

Thur July 20

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Fri July 21

6:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150 5x2,
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Sat July 22

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

1:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25 x5, 50x3
Title: Re: Kingfush
Post by: Kingfish on July 23, 2023, 08:30:24 pm
July 23-29, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

July Week 4 of 4 BW 194-198

Sun July 23

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

4:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 125-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Mon July 24

10:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 135x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

7:00 pm
Paused Squats 315-405-455x1

* its about time i use something heavy for the squat. the rep was solid. could have done 475. i was 194 dry in the morning, ~+196 at the gym.

Tue July 25

10:00 am
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 125x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 125-125x5

Wed July 26

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5

Thur July 27

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5

Fri July 28

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5, 135x5

Sat July 29

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-150x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-150-160x5, 135x5
Title: Re: Kingfush
Post by: Kingfish on July 31, 2023, 11:34:47 am
July 30 - Aug 5, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Aug Week 1 of 5 BW 194-198

Sun July 30

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

Mon July 31

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Tue Aug 1

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Wed Aug 2

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, rest. machine busy

Thur Aug 3

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, rest. machine busy

Fri Aug 4

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

Sat Aug 5

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,
Title: Re: Kingfush
Post by: Kingfish on August 07, 2023, 11:09:09 am
Aug 6-12, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Aug Week 2 of 5 BW 194-198

Sun Aug 6

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 160x2
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, 135x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

* bw still steady in the mid 190s. can get 455 every few days but focusing on the seated shoulder pressing at this time. got a good double on 160 and thats the heaviest I've done on that machine. did it under control and with pause at the bottom.

Mon Aug 7

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145-145x5

* shoulder pressing still feeling very good. no noticeable lower back fatigue from the heavy 160 double yesterday.

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Tue Aug 8

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5 rest
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

* took it easy. want to try 455 later.

8:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5
Iso Hammer Strength Seated Row 90-115 x5,

* got the 455. i can still use this weight regularly at this mid 190s bw but i take a long time to recover from it because of the compound push/pull i've been doing too for the upperbody. i can live with this routine.

Wed Aug 9

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Wed Aug 9

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Thur Aug 10

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Fri Aug 1

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Sat Aug 12

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

5:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,
Title: Re: Kingfush
Post by: Kingfish on August 13, 2023, 10:43:34 pm
Aug 13-19, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Aug Week 3 of 5 BW 194-198

Sun Aug 13

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

5:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

* I'd say I peaked now on the upper body push/pull with routine 125-135 on both. I can go another 10-25lb more but the form breaks down fast specially because I'm doing sets of 5 reps.  I will now slowly go back to getting 475 again. still can do a routine 455 a couple of times a week.

Mon Aug 14

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Tue Aug 15

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Wed Aug 16

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Thur Aug 17

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Fri Aug 18

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5, 125-135x3
Iso Hammer Strength Seated Row 90-115-125 x5,

Sar Aug 19

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5, 125-135x3
Iso Hammer Strength Seated Row 90-115-125 x5,
Title: Re: Kingfush
Post by: Kingfish on August 21, 2023, 12:50:13 am
Aug 20-26, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Aug Week 4 of 5 BW 194-198

Sun Aug 20

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405-455x1, 315-315-315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

* 2 455s in 3 days. squat looking good. keeping the upper body push/pull to triples now to maintain and give more recovery to the legs.

Mon Aug 21

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3,
Iso Hammer Strength Seated Row 90x5, 115-125-135x3,

7:30 pm
Paused Squats 315-405-455x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 22

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Wed Aug 23

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 24

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405 x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Fri Aug 22

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Sat Aug 26

6:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3
Title: Re: Kingfush
Post by: Kingfish on August 27, 2023, 11:31:52 pm
Aug 27 - Sept 2, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Aug Week 5 of 5 BW 194-198

Sun Aug 27

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405-455x1, 315-315-315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 160x2
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

* felt good on the shoulder pressing and used 160lb again. left arm already moving faster than the right on the first rep. this is the hammer strength iso-machine so each hand is independent. squats improving slowly. the multi reps of the 315 is adding some mass.

Mon Aug 28

9:30 am
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 29

9:30 am
Paused Squats 315-405, 315X3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

12:30 pm
Paused Squats 315-405-455x1, 365x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Wed Aug 30

9:30 am
Paused Squats 315-405, 315X3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Thur Aug 31

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405-455x1, 365x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

Fri Sept 1

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405x1, 385x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

Sat Sept 2

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405x1, 365-385x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3
Title: Re: Kingfush
Post by: Kingfish on September 03, 2023, 07:44:35 pm
Sept 3-9, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Sept Week 1 of 4 BW 194-198

Sun Sept 3

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405-455x1, 365-385x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

* long weekend. lifting in another 24hr gym location.

Mon Sept 4

6:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5
Iso Hammer Strength Seated Row 90s x5

5:30 pm
Paused Squats 315-405, 385x3
Iso Hammer Strength Shoulder Press Machine 90s x5
Iso Hammer Strength Seated Row 90s x5


Tue Sept 5

9:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125-135x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125-135x3, 90x5

Wed Sept 6

9:30 am
Paused Squats 315-405, 385x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125-135x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125-135x3, 90x5

Thur Sept 7

9:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

Fri Sept 8

9:30 am
Paused Squats 315-405, 405x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

Sat Sept 9

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

4:30 pm
Paused Squats 315-405, 405x2
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5
Title: Re: Kingfush
Post by: Kingfish on September 11, 2023, 10:48:23 am
Sept 10-16, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Sept Week 2 of 4 BW 194-198

Sun Sept 10

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

4:30 pm
Paused Squats 315-405-455x1, 405x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3


Mon Sept 11

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

7:30 pm
Paused Squats 315-405-455x1, 405x2
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

Tue Sept 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

7:30 pm
Paused Squats 315-405x1, 385x3
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

Wed Sept 13

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

Thur Sept 14

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

Fri Sept 15

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90x5, 115x5
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Sat Sept 16

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405-455, 405x2
Iso Hammer Strength Shoulder Press Machine 90x5, 100-110x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115-125x5
Title: Re: Kingfush
Post by: Kingfish on September 17, 2023, 10:36:19 pm
Sept 17-23, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Sept Week 3 of 4 BW 194-198

Sun Sept 17

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

4:30 pm
Paused Squats 315-405-455, 275-295-315x5
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Mon Sept 18

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405x1, 405-405x2
Iso Hammer Strength Shoulder Press Machine 90x5, 90x10, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Tue Sept 19

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

7:30 pm
Paused Squats 315-405-455, 385x3
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3

Wed Sept 20

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5 //use 80. left arm not as strong.

* vertical pulling and pushing not adding too much fatigue to my core as long as I don't use heavy weights. I've been doing the pulls lately with single arm to keep my core fresh for the squats. 475 is doable for a paused max now even at this 196lb bw but I'm still keeping focus on the backoff sets to build thicker legs.
* I noticed on the one arm pulldowns that I'm using a lot more effort to get full ROM on the left arm. will drop top weight to 80 for now and build back up.

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90-115 x5
 
Thur Sept 21

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

7:30 pm
Paused Squats 315-405, 315x3
Iso Hammer Strength Inclined Press Machine 90-115 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Fri Sept 23

6:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

7:30 pm
Paused Squats 315-405-455, 315x3
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Sat Sept 24

6:30 am
Paused Squats 315s,
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5

* someone using the hammerstrength back machine. did my back using cables. ROM and form feels better. will do more rowing here.

7:30 pm
Paused Squats 315-405-455 
Iso Hammer Strength Shoulder Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5
Title: Re: Kingfush
Post by: Kingfish on September 24, 2023, 09:00:55 pm
Sept 24-30, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Sept Week 4 of 4 BW 194-198

Sun Sept 24

6:30 am
Paused Squats 315s,
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5

2:30 pm
Paused Squats 315-405-455, 385-405x2 
Iso Hammer Strength Shoulder Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5, 85-100x3 // 85 is max il go here for triples. the 100 was very hard to stabilize

Mon Sept 25

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 50-60-70 x5, 50x5s
Seated Lat Pulldown - One Arm60-70-85 x5, 60x5s

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Shoulder Press Machine 90-100 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 60 x5

* bw 196-200 after adding more carbs for the last 1-2 weeks. getting 455s on consecutive days now and not getting burned out. I am strongest at 400-500g white rice carbs per day. I only eat 2x/day. thats 4 cups of white rice a meal when I was 495x3 strong.. I'm doing 1.5cups at this time.

Tue Sept 26

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50-60 x5

* 315 feeling very light already for a morning routine. might go 475 later if the 405 goes up faster. will still be very happy to get 455 again. that makes 5/5 days getting 455.
 
7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 50-60 x5
Seated Lat Pulldown - One Arm 50 x5

Wed Sept 27

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 50-60-70 x5
Seated Lat Pulldown - One Arm 50 x5

* 455 was not very heavy. not going to get the 475 without some grinding so skipped it for another day.

Thur Sept 28

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 80-90-100 x5
Iso Hammer Strength Inclined Press Machine 100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

7:30 pm
Paused Squats 315-405-475405x2
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

Fri Sept 29

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 80-90-100 x5
Iso Hammer Strength Inclined Press Machine 100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

Sat Sept 30

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5
 
3:30 pm
Paused Squats 315-405-455385x2
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5
Title: Re: Kingfush
Post by: Kingfish on October 01, 2023, 11:07:03 am
Oct 1-7, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Oct Week 1 of 4 BW 194-198

Sun Oct 1

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 100 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5
 
2:30 pm
Paused Squats 315-405-475405-385x2
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5

* 250g+ carbs/day from white rice working very well getting me 455-475 in the past few weeks. I was at 300-400g carbs when I was at doing daily 495s. I'm still 196-198lb dry in the morning and will keep it like this for now.

Mon Oct 2

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

7:30 pm
Paused Squats 315-405-475,
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 90-100-110-115 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* another 475 after yesterdays 475 with backoffs. i'm close to 495 strong again. taking it lighter on the push/pull couple with higher carb intake is doing very well for my squat strength.

Tue Oct 3

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5

7:30 pm
Paused Squats 315-405-455,
Seated Lat Pulldown - One Arm 40-50 x5

Wed Oct 4

9:30 am
Paused Squats 315-405-455, 365-365-365-365x3
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

7:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* legs felt tired from the 3x4 sets of 365 this morning but coordination was very good. the 405 was very smooth and somewhat fast. the 455 eccentric slowed down a lot midway but the weight was not heavy enough to collapse my midback. it was still a healthy lift.

Thur Oct 5

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

7:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

Fri Oct 6

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* have an off day from work. had to lift early afternoon because the gym's AC can't keep things cold during peak hours. its 90s this week in SF

Sat Oct 7

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40 x5
Seated Lat Pulldown - One Arm 40 x5

2:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* I thought id be 475 by now but the 405 was not quick enough. have to go carb heavy for the next two meals and go for 455+ tmrw afternoon.
Title: Re: Kingfush
Post by: Kingfish on October 08, 2023, 02:56:11 pm
Oct 8-14, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Oct Week 2 of 4 BW 194-198

Sun Oct 8

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
2:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70-80 x5

Mon Oct 9

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70-80 x5

Tue Oct 10

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
7:30 pm
Paused Squats 315-405-475, 365x3
Iso Hammer Strength Vertical Press Machine 70-80 x5

Wed Oct 11

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
7:30 pm
Paused Squats 315-405-455, 365x3
Iso Hammer Strength Vertical Press Machine 70-80 x5

Thur Oct 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5

7:30 pm
Paused Squats 315-405-455, 365-365 x3
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40 x5

Fri Oct 13

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Seated Lat Pulldown- One Arm 30-40-50 x5

Sat Oct 14

6:30 am
Cardio - Inclined Walking 30min @ 3mph 10mins @ 6%, 20min @ 9%. 94 kcal + 228 kcal = 322 kcal burned
Iso Hammer Strength Vertical Press Machine - One Arm 35+45 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40-50 x5

2:30 pm
Paused Squats 315-405-475, 365-365 x3
Iso Hammer Strength Seated Row - One Arm 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40 x5

Title: Re: Kingfush
Post by: Kingfish on October 15, 2023, 11:42:28 am
Oct 15-21, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Oct Week 3 of 4 BW 194-198

Sun Oct 15

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5
 
* weights on push/pull staying in the light-medium but adding more volumes by doing clusters of 5 reps with 30-60sec rests.

3:30 pm
Paused Squats 315-405-455, 365-365 x3
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

Mon Oct 16

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 70-90-100-110-120 x5

Tue Oct 17

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455, 315x3
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Wed Oct 18

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Thur Oct 19

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

* skipping the seated shoulder press machine. anything 90lb+ is adding fatigue very fast to my wrists. the inclined press handles are more comfortable. I feel a good stretch on the front delts on either exercise so I'll just stay with the inclined press.

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Fri Oct 20

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

* skipping the seated shoulder press machine. anything 90lb+ is adding fatigue very fast to my wrists. the inclined press handles are more comfortable. I feel a good stretch on the front delts on either exercise so I'll just stay with the inclined press.

4:30 pm
Paused Squats 315-405-475, 315x3
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
 
* got to 300g+ carbs again from white rice and the strength is noticeable.

Sat Oct 21

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Title: Re: Kingfush
Post by: Kingfish on October 22, 2023, 01:59:04 pm
Oct 22-28, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Oct Week 3 of 4 BW 194-198

Sun Oct 22

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5


6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5


Mon Oct 23

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40 x5

Tue Oct 24

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Wed Oct 25

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Thur Oct 26

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Fri Oct 27

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Sat Oct 28

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5
Title: Re: Kingfush
Post by: Kingfish on October 30, 2023, 02:58:50 pm
Oct 29 - Nov 4, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 1 of 5 BW 194-198

Sun Oct 29

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Mon Oct 30

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Tue Oct 31

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* been very consistent with 2.5-3 cups of rice a meal, twice a day. that's 250-300g carbs a day. been doing it for weeks now and anything 250g+ gets me 455 strong. anything less than 200g and Im not as strong. If I do min of 6 cups of white rice a day, eventually I'll be 495x3 strong and also not be lean anymore. not getting that thick again for now.
* today I got 495 after a long time of skipping it because I prefer to be more lean. did this 495 at 202lb bw.  very happy with the rep because it was with a solid pause and without a back bending grind.  the 405 before that felt very explosive and from all my experience with this weight, I knew Im 495 strong this afternoon.

Wed Nov 1

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Thur Nov 2

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* one day rest and i'm back to 495 again. i'm not getting daily 495s consistently again because of my new work schedule. i cannot get 1-2hr midday nap anymore. this makes a big difference. i carbed up to 250-300+grams  per day and got strong quickly. need sleep/nap for faster recovery.

Fri Nov 3

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 4

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
Title: Re: Kingfush
Post by: Kingfish on November 05, 2023, 11:22:53 pm
Nov 5-11, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 2 of 5 BW 198-200

Sun Nov 5

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* feeling under the weather. did not lift very heavy so I can get well faster.

Mon Nov 6

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* massive body ache when I woke up this morning. tested positive for COVID for the 2nd time but only got the soreness now. skipped morning workout and slept another 4hrs. woke up feeling good. still some cough but no more muscle pain.

Tue Nov 7

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Wed Nov 8

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
 
Thur Nov 9

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* day 5 of covid positive. all covid muscle ache were gone after the 2nd day. slept most of time when this strong variant hit me hard. feeling 80% good already after 18hr+ of sleep. was thinking of doing another light workout so I don't stress myself but I felt normal already yesterday.

Fri Nov 10

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

2:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 11

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* skipped the heavy squats this morning to try and overshoot 455+ later.

Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* took it easy. was not feeling very strong yet.
Title: Re: Kingfush
Post by: Kingfish on November 12, 2023, 10:06:47 pm
Nov 5-11, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 3 of 5 BW 198-200

Sun Nov 12

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Mon Nov 13

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* different schedule this mon-tue so Il just lift after work at 430pm+. felt good this afternoon but not strong enough to go 455+ after Sundays 475

Tue Nov 14

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110-115 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* 495 at 200lb and without any day time nap. it was slow but not a back breaker. I was a little bit surprised that the rep went to a crawl. the 405 was very quick. I guess I drain my CNS a lot faster when I don't get my pre workout nap .

Wed Nov 15

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* got very good sleep and decided to do most of the workout this morning. will do a little in the afternoon if I find time at work.

Thur Nov 16

9:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Fri Nov 17

9:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 18

6:30 am
Paused Squats 315
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
Title: Re: Kingfush
Post by: Kingfish on November 19, 2023, 01:56:23 pm
Nov 19-25, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 4 of 5 BW 198-200

Sun Nov 19

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Mon Nov 20

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-100-100x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100-100x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* got my 495 for the week. might go for another by thur or fri. I have time off from work and can get a good nap before the afternoon workout.

Tue Nov 21

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Wed Nov 22

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

5:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100-115x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* got very good midday nap. the 495 was not very slow. very happy to get another 495 after 1 rest day. bodyweight is low but good sleep/diet making it work. gym closes 2pm tmrw. out of town now for thanksgiving. will do squat on first workout probably ~ 6am tmrw. 

Thur Nov 23

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* gym closes 2pm later. might squeeze in a quick lunch workout if I get a little nap later. 455 this morning after the 495 last night. it was not very heavy.

12:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Fri Nov 24

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* feeling very strong for the past few workouts. steak and eggs for the holidays working very well.

5:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125-135x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* 475 strong but recovery not fast enough to get another 495. lower bodyweight is a very big handicap.id probably be more consistent with 495s at this lean bw if only focus on it and remove everything else. I like how the upper body push and pull is making me look. keeping those indefinitely.

Sat Nov 25

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
Title: Re: Kingfush
Post by: Kingfish on November 26, 2023, 11:06:12 am
Nov 26 - Dec 2, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 5 of 5 BW 198-200

Sun Nov 26

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* skipped squats this very cold 40F morning and will try to get 455+ later.

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* 405 still not explosive enough even to try 475. I can't recover fast enough from 455 twice a day. have to skip the heavy in the morning and just stick to 315s.

Mon Nov 27

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Tue Nov 28

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* will not have time to squat in the afternoon because of a shift dinner. did most this morning. felt good.

Wed Nov 29

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

8:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* very late lunch break from work. I did not feel very strong. was getting hungry already. last meal was at 10:30am so that's almost 10hr fasted.

Thur Nov 30

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Fri Dec 1

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Dec 2

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

2:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

 
Title: Re: Kingfush
Post by: Kingfish on December 03, 2023, 07:19:08 pm
Dec 3-9, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 1 of 4 BW 198-202

Sun Dec 3

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Mon Dec 4

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Tue Dec 5

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

* cutting the weight down on the push/pull routine worked for speeding up my recovery. got back to back 495 paused at 200lb dry bw in the morning. 202-204 after the first meal of the day. 250-300g carbs a day. this routine is ok. ill probably be toast tmrw and only go 455.

Wed Dec 6

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

* could have done 475 but it would still be a difficult lift. cut back to 455 and recover more.

Thur Dec 7

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

Fri Dec 8

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

Sat Dec 9

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80-90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* out of town visiting family. felt very strong already in the morning after eating a few lbs of grapes last night.
Title: Re: Kingfush
Post by: Kingfish on December 10, 2023, 09:56:26 pm
Dec 10-16, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Dec Week 2 of 4 BW 198-202

Sun Dec 10

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

* back to all hammer strength machines for my push/pull.

Mon Dec 11

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

* did squats already. work schedule looks busy. might not have time later. not so bad but I would be at least another 20lb stronger if I was not 13hr fasted. 

Tue Dec 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 45-55-70-80 x5 , 90-115-125 x0
Iso Hammer Strength Vertical Press Machine 45-55-70 x5, 70-80-90 x0
Iso Hammer Strength Seated Row - One Arm 55-70-80 x5, 90-115-125 x0
Iso Hammer Strength Seated Pulldown - One Arm 45-55-70 x5, 70-80-90 x0

* did my light morning routine. will have a strong breakfast and get good nap. 475 or better later.

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

Wed Dec 13

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

Thue Dec 14

9:30 am
Paused Squats 315-315-315 rest
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

Fri Dec 15

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

5:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 80-90 x5

Sat Dec 16

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

* added my current top set for 5 reps on the push/pull. this is max weight I can handle while maintaining strict form. I have done heavier but I am not happy on how quick the form breaks down after a few reps. these are all paused reps.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-115 x5

* skipped the 495 this whole week. the multi 475s were better for intensity while minimizing too much fatigue. I'm still 204lb bw at the gym in the afternoon when I'm strongest.
Title: Re: Kingfush
Post by: Kingfish on December 17, 2023, 11:02:26 am
Dec 17-24, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Dec Week 3 of 4 BW 198-202

Sun Dec 17

6:30 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

2:30 pm
Paused Squats 315-315-405-455
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 100-110 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

* will try for 495 tmrw. everything looking good with this routine.

Mon Dec 18

9:30 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

* 10lb less than afternoon working weights this morning. rainy SF this week. will get good nap later and hopefully not so busy at work so I can 495 during my lunch break workout.

8:30 pm
Paused Squats 315-315-405-455
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

* very busy at work and took a late lunch. fasted for too long already and did not feel like lifting heavier. 455 was ok.

Tue Dec 19

9:30 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-90 x5

7:00 pm
Paused Squats 315-315-405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-90 x5

* not feeling strong enough to get a 495 without compromising form. got a very solid 475. happy with it. the other movements are low sets now but still mid-high intensity

Wed Dec 20

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-90 x5

6:00 pm
Paused Squats 315-315-405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-90 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-90 x5

Thur Dec 21

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 90-115 x5

* one arm pulldown up to 115.

6:00 pm
Paused Squats 315-315-405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 115 x5

Fri Dec 22

9:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x4
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* will be busy later so decided to do the squat in the morning. was only going for 455 but I felt very good already. 475 not as solid as the afternoon workout but still not a very heavy rep. maybe because I have to use a different bar. Im very comfortable using the Eleiko performance bar. the platform/floor on my morning gym is the same. all same but the bar. it's still a bearing oly bar but not as noddle'y.
* stopped at 4 reps on the vertical press because I don't want to tense my torso too much just to get another rep.

4:30 pm
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~125 115-115 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

Sat Dec 23

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* will be busy with holiday errands and decided to do main workout. 475 in the morning in my preferred gym. everything went well.

5:30 am
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* the reduced volume of the push/pull routine is helping me recover very quickly. I'm 455+ strong again this afternoon but decided to save it for tmrw morning again. gym closes 2pm and I'm not at home tmrw so I have to make the morning workout complete. if I really wanted to go for a daily PR, my daily 475 started last tue so this mornings 475 makes it my 5th straight day. its a good goal at this very lean bw. I did 495 daily for over 2 years when i was heavier. this 475 at this weight is a lot more challenging.
Title: Re: Kingfush
Post by: Kingfish on December 24, 2023, 11:45:46 am
Dec 24-30, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Dec Week 4 of 4 BW 198-202

Sun Dec 24

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* woot! 5th straight day of 475 even on this very cold 42F morning.

12:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* a little workout in the afternoon before the gym closes at 2pm. building more appetite for dinner later.

Mon Dec 25

5:30 pm Home Gym
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5 REST
Iso Hammer Strength Vertical Press Machine ~110 115 x5 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5 REST
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5 REST

Tue Dec 26

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 90-90 x5

Wed Dec 27

6:30 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* a 495 in the morning workout after almost 10 hr since last heavy meal. form was solid. nothing got beat up. keeping the other exercises to low sets is greatly improving my recovery.

Thur Dec 28

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115-115 x5

* cannot recover from 495 within a day at this time. 475 would have been a grind so a very good idea to get a comfortable 455 daily top set. skipping afternoon workouts because of schedule.

Fri Dec 29

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 115-125 x5

* some of that 495 fatigue still there. I probably will get 475 later in an afternoon workout after a strong 1st meal and nap. hopefully I can squeeze one workout later but if not, still happy to get consistent 455+ in morning workouts now.

Sat Dec 30

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 115 x4
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 115-125 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 115 x4
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 125 x5

* afternoon workout felt good but fatigued already from the mornings 475. I thought I can at least match the morning workout but the lack of good nap did not get me recharged enough. I could have 475 if I got at least 1-1.5hr nap. I had nothing. still happy
Title: Re: Kingfush
Post by: Kingfish on December 31, 2023, 11:30:24 am
Dec 31 - Jan 6, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 1 of 5 BW 198-202

Sun Dec 31

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 90-90 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4
Iso Hammer Strength Seated Row - One Arm ~125 90-90 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5

* could have gotten a clean 455 or a very slow 475. skipped top set and decided to rest more to get at least 475 later in the afternoon. gym closes 6pm so I have plenty of time. took it easy with push.pull routine. too many days going very heavy on those too.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-90-115 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 90-90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

* want to start the new year tmrw morning with a 455+ workout so took it easy with the push.pull. the 475 was not very fast but I was still completely quiet. I start to make funny sounds when I overexert.

Mon Jan 1

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 90-90-115 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 90-90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125-135 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

Tue Jan 2

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-135 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

Wed Jan 3

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5

Thur Jan 4

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

* doing morning workouts at 6am instead of 9am and trying to see if this is more convenient for my schedule. not very strong lately and just maintaining 455s but should be ok for 475 later because I cut down already on the push.pull routine intensity.

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST

* everything worked as planned. have to add more walking to my routine. my yearly blood sample for health markers including gout coming soon. il find out again that my creatinine is out of range. lol

Fri Jan 5

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Sat Jan 6

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Cardio - Inclined Walking 30 mins, 1.5 miles. 3mph @ 9%. 120bpm HR max. 228kcal

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Title: Re: Kingfush
Post by: Kingfish on January 07, 2024, 08:44:42 pm
Jan 7-13, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 2 of 5 BW 198-202

Sun Jan 7

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 135-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

* stopped at 405. didn't feel good in this 30sF chilling morning. it was very cold in the gym.

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~135 135-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Mon Jan 8

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Tue Jan 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 90-100-100 x5
Seated Bicep Curl Machine ~175 155 x5

* added the bicep.tricep to the log. been doing them more consistent now. always had them in the routine but not serious enough to log and keep track. removed the seated shoulder press. the machine rubber grips are usually off or loose. makes the exercise very uncomfortable when I can't push properly.
* got tired from work yesterday. didn't even have time for the afternoon routine. was standing for almost 6hr straight. I have done up to 150 on the standing cable tricep extension but that was with the small-Y attachment. my elbows fatigue less if I don't let them flare out during the bottom ROM so I use a rope now. hard to load very heavy because the ropes become unstable.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~120 REST x5
Seated Bicep Curl Machine ~175 155 x5

* 135 now on the hammer strength inclined pressing. reduced the seated row back to 125. form feels more comfortable and controlled with 125. will stay there for a while.

Wed Jan 10

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 90-100-100 x5
Seated Bicep Curl Machine ~175 155 x5

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

Thur Jan 11

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

6:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5 REST

* felt very strong this afternoon. 3 cups white rice for breakfast and some good nap afterwards. the 495 probably did not fatigue me much too because it was not a grind. might get 475 tomorrow morning.

Fri Jan 12

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

* this 6am workout routine is working better than the 9am morning workout. I only sleep ~ 5 hr max after work ~ 12:30am-530am before the first workout but another midday nap at 10:30am-1pm after a strong breakfast gets me ready for the 2nd workout.
* if I don't have to wait on any machine at gym, my routine is done In 30 mins with 5 mins putting/removing the lifting shoes.

6:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

* wow. this is the strongest back to back days at 198-202lb dry bw. will keep it up and see what else i have to do to keep this routine going.

Sat Jan 13

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5 SKIP

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5 SKIP

* could have gotten 495 again but it would wreck my recovery. kept it to 475 and the afternoon 475 was still easier than the morning. skipped the other exercises if the machines were busy.


Title: Re: Kingfush
Post by: Kingfish on January 14, 2024, 10:10:48 pm
Jan 14-20, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 3 of 5 BW 198-202

Sun Jan 14

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

Mon Jan 15

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~185 170 x5

* I thought id be 495 by now but the explosiveness of the 405 is not convincing enough to get the top single safely. the 475 was routine. bicep curl moved up to 170x5s now. will slowly move the hammerstrength inclined press to 135.

Tue Jan 16

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 REST
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~185 170 x5  REST

Wed Jan 17

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5 REST
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

* got a good 2hr nap at 11-2pm after a very good 10am breakfast.

Thur Jan 18

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal

* bicep curl machine hard to keep consistent on routine. its always busy

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5 REST
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

Fri Jan 19

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~170 170 x5  SKIP
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

* late lunch break from work. was not aware that gym closes 9pm on fridays now. it used to be 10pm. did workout very quickly jumping from one machine to another. 455 was alright. i was fasted for very long since my last 10am breakfast.

Sat Jan 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST
Title: Re: Kingfush
Post by: Kingfish on January 21, 2024, 10:55:54 am
Jan 21-27, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 4 of 5 BW 198-202

Sun Jan 21

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5

* the hammer strength vertical press machine rubber grips have been replaced so I did a set on it. the rubber grips are often damaged because the pressing motion puts a lot of stress on the handles. the machine is so uncomfortable to use when the handle has no cushion. my back feeling more tired than usual so I backed off the 170lb seated bicep curl down to 155 again. that's the only thing I changed on my routine.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5

Mon Jan 22

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the hammer strength shoulder press again because the rubber on grip are loose again. got a good 495 again. work schedule is good so was able to get to gym on time.

Tue Jan 23

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
+Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5 SKIP
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 SKIP
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP
 
* gym so busy. was only able to use the singel arm pulldown machine. everything else not worth waiting on to do a single set. squats still felt solid coming from yesteradays 495. bw 202 at gym.

Wed Jan 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* recovered enough to do 455 this morning but skipped it for more recovery for this afternoons top set. i only got a single 495 last week. will try to get more this week.

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5 SKIP
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP

* not fresh enough to get 495 without it adding too much fatigue. il get it but it will be slow, and then il destroy my recovery for 1-2 days at least. skipped it.

Thur Jan 25

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 100 x5
Standing Cable Tricep Extension - Rope - ~120 110 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

Fri Jan 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~120 100-110-120 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the heavy set for more recovery. 455 would have been ok but prefer to rest more. will do 475 later.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 120 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Sat Jan 27

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 REST

3:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP
Title: Re: Kingfush
Post by: Kingfish on January 28, 2024, 11:28:12 am
Jan 28 - Feb 3, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 5 of 5 BW 198-202

Sun Jan 28

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph @9% incline

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

* early afternoon workout then back home to watch nfl. hometeam looking very good

Mon Jan 29

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Tue Jan 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5, 180x2
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 100-110 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9% 129bpm HR max

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

* back to back 495.. woot. bw still sub 200 in the morning, 202ish after a big meal.

Wed Jan 31

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 1.5miles 3mph@9% 116bpm HR max

* my heart rate this morning is 13pts lower than yesterday with the same settings on the treadmill. will go vacation in hawaii next month. doing more cardio for more fat loss. will go progress on the push/pull doing 1 set/workout. i recover the squat faster if i keep the other routine down to a minimum

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5, 170x3
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

* third straight day of 495. will back down to 475 so i don't get too fatigued.

Thur Feb 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5

8:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5,
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

Fri Feb 2

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9% 118bpm HR max

6:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5

Sat Feb 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 135-135 x5
Cardio - Inclined Walking 30min 1.5miles. 3mph: 20 min@9%+10min@12% 130bpm HR max. 363kcal burned

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine- ~170 155 x5
Title: Re: Kingfush
Post by: Kingfish on February 05, 2024, 05:49:15 pm
Feb 4-10, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 5 of 5 BW 198-202

Sun Feb 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph @9% incline 119bpm HR max

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

Mon Feb 5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph 25min@9%+5min@12% 132bpm Max

10:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5

* very busy at work. had a late break. i was not very fasted because i ate a bunch of figs in the early afternoon to make sure i have some energy towards the end of my shift. the 475 was still alright. i was already 495 at this time last week. could have done the same if i lifted in the 5-6pm timeslot.

Tue Feb 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Standing Cable Tricep Extension - Rope - ~135 110-110 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 129bpm Max

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5

Wed Feb 7

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 90-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 120bpm Max

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

Thur Feb 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

Fri Feb 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Cardio - Inclined Walking 30mins 3mph@9% 120bpm HRmax

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

* no 495 yet this week. been busy at work. will try again tmrw afternoon.

Sat Feb 10

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5

* squats felt good already in the morning. got 475. won't be worried if i don't get 495 later. another 475 is alright.
 
4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5

* form was still alright. very happy to still get 495 after an already heavy morning routine.
Title: Re: Kingfush
Post by: vag on February 06, 2024, 06:21:33 am
Since 495 is regular again lately, hit a 500-something single one day, just for the thug of it  :headbang: :ibsquatting:
Title: Re: Kingfush
Post by: Kingfish on February 06, 2024, 11:18:20 am
Since 495 is regular again lately, hit a 500-something single one day, just for the thug of it  :headbang: :ibsquatting:


 :P i'm too old for this.
Title: Re: Kingfush
Post by: Kingfish on February 11, 2024, 11:08:14 am
Feb 11-17, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 2 of 4 BW 198-202

Sun Feb 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

* could have gotten 455 but skipped it and see if i can get another 495 later. will lift early afternoon and watch football after.

3:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

Mon Feb 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Cardio - Inclined Walking 30min 1.5miles @9% 143bpm HR max

* that 475+495 last saturday got me good fatigue. my HR 10-15pts higher on the cardio too. 405 was smooth and a good rep but not very explosive eough to get an easy 455. skipped it

6:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5

* stopped at 405. need another light day for more recovery. will be back to normal tmrw morning.

Tue Feb 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Cardio - Inclined Walking 30min 1.5miles @9% 120bpm HR max

* felt normal already but skipped the 455 just to make sure. il do 455+ later

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5

Wed Feb 14

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-45 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50 x5

* completely recovered now. will go 475 or 495 later.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-45 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

Thur Feb 15

9:30 am
Paused Squats 315-315-315,405 SKIP
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 115 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

* skipped the morning squats. gym too busy and don't want to wait.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-90 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles @9% 135bpm HR max


Fri Feb 16

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 100x3, 90x5
Iso Hammer Strength Seated Row - One Arm, low handle ~135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

Sat Feb 17

9:30 am
Cardio - Inclined Walking 30min 1.5miles 25mins at @9% 5 mins @12%
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 25mins at @9% 5 mins @12%

5:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5



Title: Re: Kingfush
Post by: Kingfish on February 18, 2024, 12:45:20 pm
Feb 18-24, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 3 of 4 BW 198-202

Sun Feb 18

6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

4:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5

* a little setback from last week. got greedy and did too many 495 too close together. my lowerback is not hurt and there is no pain anywhere but my leg explosiveness is still not back to top form. 475s are repeatable but i don't have the explosiveness on 405 yet to try another 495.

Mon Feb 19

9:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

3:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x7
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

Tue Feb 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 135-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 135 x7
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7 REST
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

* late workout. busy again at work. did not feel very strong after long fasted hours.

Wed Feb 21

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50x5

* back not very fresh from the multiple 135x5 seated inclined press. reduced back to 125s.

9:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5 REST
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80x5

Thur Feb 22

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 | 80 max 155x5 | 50x5

Fri Feb 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5 REST
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170|80 max 110x5 | 50x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5

Sat Feb 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170 max 155x5
Decline Bench Weighted Situp ~ 40 max 10-15-20-25 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5

* got too excited doing situps this morning. back not very solid this afternoon. hawaii in 4 weeks. need to be beach ready
Title: Re: Kingfush
Post by: Kingfish on February 25, 2024, 02:20:12 pm
Feb 25 - Mar 2, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 4 of 4 BW 198-202

Sun Feb 25

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine ~ 155 max 110 x5
Decline Bench Weighted Situp - 30 max 20-25x5
Cardio - Inclined Walking 30min 3mph, 1.5miles. 20min@9%, 5 min@12%, 5min@10%

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 25x5

Mon Feb 26

6:00 am
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 27.5 x5

8:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

* another very busy work schedule so i had to take a late lunch. not very strong again on heavy squat but the rest of the routine is alright. bw before meal 2 of 2 after 11.5hr fasted is 197.5lb. the 455 was alright but i cannot maintain a daily 455+ if i force a 475-495 at a bw weight below 202-204.

Tue Feb 27

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5 
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5
Decline Bench Weighted Situp - 30 max 27.5 x5 REST

* projected work schedule not too busy later so i will try get at least 475 in the afternoon. no 495 when i wake up in the 196-198 dry bw.

7:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Decline Bench Weighted Situp - 30 max 20 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

* not 475 strong yet. need more rest. lower bodyweight so not really feeling bad about it. hawaii vacation 3rd week of march.

Wed Feb 28

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5 
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5

6:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Decline Bench Weighted Situp - 30 max 20 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

Thur Feb 29

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5 
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5 SKIP
Decline Bench Weighted Situp - 30 max 20x5

7:30 pm
Paused Squats 315-315-315-405-475
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Standing Tricep cable pushdown - One Arm ~ 30 max 20 x5 

Fri Mar 1

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm 80-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 
Seated Bicep Curl Machine ~ 155 max 110x5
Decline Bench Weighted Situp - 30 max 20x5 REST

* did the chest supported rows at home using functional trainer + adjustable bench combo. used parallel grip attachment. very good ROM and squeeze at the top. better rhomboid action comapred to the hammerstrength row at gym.

7:00 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm ~ 150 80-90-160 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST 
Seated Bicep Curl Machine ~ 155 max 110x5 REST
Decline Bench Weighted Situp - 30 max 20x5 REST

Sat Mar 2

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm 80-100-140 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 
Seated Bicep Curl Machine ~ 155 max 110x5
Decline Bench Weighted Situp - 30 max 20x5 REST

1:00 pm
Paused Squats 315-315-315-405-475
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100 x5
Seated Chest Supported Cable Row - Two Arm ~ 150 80-90-160 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5   
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Decline Bench Weighted Situp - 30 max 20x5 REST

Title: Re: Kingfush
Post by: Kingfish on March 03, 2024, 10:27:03 am
Mar 3-9, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 1 of 4 BW 198-202

Sun Mar 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Decline Bench Weighted Situp - 30 max 20-25x5 Rest

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5  REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5

* lean bw of 196-198 dry in the morning for days now. getting lean for Hawaii vacation in 2 weeks march 17. not getting 495 anytime consistently at this lower weight. 475 is still recoverable daily - i just did a back to back 475 recently. might try to squeeze in a 1-2/week 495 but that means i have to cut more volumes/intensity of everything else.

Mon Mar 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5
Leg Raises bw-bw x5

* tried doing leg raises instead of the weighted situps. theres a high chance that i get some lower back soreness with the decline bench situps the moment i do too much ROM and curl my whole body towards my quads, instead of just doing the ROM for the abs.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5 REST
Leg Raises bw-bw x5 REST
 
Tue Mar 5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5 
Seated Bicep Curl Machine ~ 155 max 80-80 x5 REST
Leg Raises bw-bw x5 REST

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5

* busy at work. did not have a lot of time at gym.
 
Wed Mar 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5

8:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

* resting the afternoon workout. came to gym late and hungry.

Thur Mar 7

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

* felt very strong already in the morning. did the 455+ in case work is very busy again later and will be forced to lift very late. I checked my YouTube content and saw that I was maintaining a daily 495 and some rare 495+ including a PR 545 with a bodyweight of 210lb peaking up to 216lb (tagged on vid title). I'm lucky to be over 200lb dry in the morning now. I still prefer to be this lean for health reasons but still like the idea that I can peak to a 495 if I plan it right.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40 x5 
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-125 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5
Title: Re: Kingfush
Post by: Kingfish on March 10, 2024, 11:19:07 am
Mar 10-16, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 2 of 4 BW 198-202

Sun Mar 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm~ 80 max 40-50 x5

Mon Mar 11

6:00 am
Paused Squats 315-315-315,405-475, 315x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 80-100-120x5, 120x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

* will be busy at work later so did my 455+ this morning because I felt ready now.  did also a 315x5 to get myself warmer. cold mid 40s this morning.

1:30 pm
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-125 x5

Tue Mar 12

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-135 x5,
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 80-100-120x5, 120x10 REST
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5,
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 70-80 x5

Wed Mar 13

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5, 80 x10
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 100 x5, 120x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

Thur Mar 14

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 100 x5, 120x10 REST
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90 x5

* left gym early. other things will be done at home using functional trainer.

Fri Mar 15

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5 REST
Seated Machine Row -  ~ 160 max 80 x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max REST

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5 REST
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Sat Mar 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80 x5

2:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-60 x5
Seated Machine Row -  ~ 160 max 80 x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max REST
Title: Re: Kingfush
Post by: Kingfish on March 17, 2024, 09:16:40 am
Mar 17-23, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 3 of 4 BW 198-202

Sun Mar 17

4:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

* leaving early morning for 5 day hawaii trip. gym there has the same things.

6:00 pm honalulu (9pm SF)
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* had a midday sushi box after the 5hr flight to hawaii, then a little rest at hotel before the afternoon workout. felt very good. its hot in here. the gym is also a little dimmer than i remember.

Mon Mar 18

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 SKIP
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

Tue Mar 19

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* 3rd day here in hawaii (kapolei disney)and the poke combo multi times a day is getting me stronger.  i might go for 495 later if i don't get too tired from today activities. the 455 this morning felt very good. il get 475 again later at least.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* could have gotten 495 on how the 405 felt. decided to play it safe and use 475 instead. no crawling or slowing down with this weight. could do 475 again tmrw. want to keep myself fresh and not get any fatigue because i'm on vacation..

Wed Mar 20

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* the 405 was so fast. il overpower the 475 buy a lot, and a 495 would be perfect. got the heavy single without any big crawl. did not fatigue supporting muscles. very happy to get 495 at 202lb. took my bw weight this moring at gym. probably 198-200 dry out of bed. more poke bowl later.
* gym peeps here very serious about the wiping down after use. this was strict during the covid time but SF got loose on these after a while. over here at kapolie 24hr, its frowned upon to not wipe. lol. maybe because tis 80s outside and most peeps are a mess.

Thur Mar 21

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* form still felt very good. might get 495 again later but will still be have happy with a 475. the hawaii gym atmosphere is very positive.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* leaving for SF tmrw morning. will squeeze in another morning workout at 4am. flight leaves 9am. very relaxing vacation here in disney aulani. gym routine very good too. thinking about a mid-night snack later at 1-2am for a stronger mornign workout, nap and wake up 3:30am .

Fri Mar 22

5:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* did a quick midnight meal after sleeping 9:30pm-1:30am. sushi and rice then nap again. gym at 4am. felt very good already because my stomach is not empty. got 495. bw still at 200-202 max. the back to back 495 was within 12hrs. not common for me to be this strong at this bw.
* flying to SF from hawaii at 9am. will get home 2pm hawaii time, 5pm SF time. will 2nd workout if i don't feel very tired.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5

* still felt very strong but decided to stop at 475. very happy with the progress and the vacation. ;D

Sat Mar 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 40-50-60 x5

* i still tried to get a stronger morning workout but eating a midday night snack of sweet potatoes. did not work this time. i'm fatigued from yesterday's 495+475 combo. i could have gotten a 455 but prefer to give myself more time to get fresh. maybe another 475 this afternoon if my midday nap makes a big difference.
* added the seated lateral raise machine to my log. been doing it only because i'm waiting on the bicep/tricep machine most of the time. might as well kill time doing something. fould the most comfortable way of doing it and now i'm enjoying the soreness from it.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 60-70 x5

* 4 singles of 495 this week. this afternoon is a little slower than the morning one in hawaii. still healthy enough to recovery to at least a 475 tmrw afternoon. nothing heavy tmrw morning. the heavy singles are getting slower.
Title: Re: Kingfush
Post by: Kingfish on March 24, 2024, 10:43:09 am
Mar 24-30, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 4 of 4 BW 198-202

Sun Mar 24

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 50-60 x5

* resting the squat. did not get a midnight snack. deep and long sleep.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 70-80 x5

* still fatigued. can't expect too much from this lean bw.

Mon Mar 25

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5

* tried to find out where my form starts to break down on the seated lateral raise machine. did 100x5 and still got a clean full ROM. will keep that at 100 on good days, probably 80-90 to maintain.

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 100 max 80-90 x5

Tue Mar 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-90 x5

4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5

* the 495 was ok but slower than what i planned. will not get it tmrw without getting too much fatigue, so better to just skip it. lateral raises on machine using 100 got full ROM with strict form. max now set at 110. full stack is at 200 so i have a long ways to go.

Wed Mar 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 90-90 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5 REST
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5 REST