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Author Topic: Kingfush  (Read 689679 times)

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vag

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Re: Kingfush
« Reply #1485 on: June 02, 2014, 05:41:12 am »
+2
Quote from: Kingfish on May 26, 2014, 02:35:49 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:
« Last Edit: June 02, 2014, 10:18:57 am by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Kingfish

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Re: Kingfush
« Reply #1486 on: June 02, 2014, 11:09:03 pm »
0
^  :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.

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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1487 on: June 09, 2014, 02:43:35 am »
+1
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
« Last Edit: June 15, 2014, 12:37:13 am by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1488 on: June 15, 2014, 08:10:13 pm »
+1
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
« Last Edit: June 22, 2014, 03:13:45 am by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1489 on: June 22, 2014, 07:45:36 pm »
0
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
« Last Edit: June 29, 2014, 01:19:35 am by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1490 on: June 30, 2014, 05:49:42 am »
+1
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

« Last Edit: July 05, 2014, 11:34:30 pm by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1491 on: July 08, 2014, 07:16:47 pm »
+1
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
« Last Edit: July 14, 2014, 06:59:22 am by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1492 on: July 14, 2014, 07:00:57 am »
0
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
« Last Edit: July 24, 2014, 07:51:52 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1493 on: July 24, 2014, 07:55:00 pm »
0
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
« Last Edit: July 27, 2014, 02:39:25 am by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1494 on: July 28, 2014, 07:47:29 am »
0
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
« Last Edit: August 02, 2014, 11:05:06 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

LBSS

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Re: Kingfush
« Reply #1495 on: July 29, 2014, 11:55:07 am »
0
what's your svj at right now?
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Kingfish

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Re: Kingfush
« Reply #1496 on: July 29, 2014, 06:18:19 pm »
0
Quote from: LBSS on July 29, 2014, 11:55:07 am
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.

Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1497 on: August 05, 2014, 01:53:53 am »
0
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
« Last Edit: August 10, 2014, 10:17:16 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #1498 on: August 10, 2014, 10:18:47 pm »
0
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

« Last Edit: August 19, 2014, 12:27:44 am by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

vag

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Re: Kingfush
« Reply #1499 on: August 11, 2014, 09:25:21 am »
0
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.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?
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