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Kingfish

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Re: Kingfush
« Reply #1590 on: July 12, 2015, 09:53:38 pm »
0
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.
« Last Edit: August 20, 2015, 01:42:58 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 #1591 on: July 20, 2015, 12:49:29 am »
+1
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

« Last Edit: July 25, 2015, 10:41:04 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 #1592 on: July 26, 2015, 02:44:00 pm »
0
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
« Last Edit: August 01, 2015, 10:36:08 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 #1593 on: August 02, 2015, 02:52:51 pm »
+1
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
« Last Edit: August 08, 2015, 10:48:56 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.

Flander

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Re: Kingfush
« Reply #1594 on: August 03, 2015, 05:32:37 pm »
0
Hey man. Looks like you got that 40" standing. Did you tape it?
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Kingfish

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Re: Kingfush
« Reply #1595 on: August 03, 2015, 06:08:23 pm »
+2
Quote from: Flander on August 03, 2015, 05:32:37 pm
Hey man. Looks like you got that 40" standing. Did you tape it?

<a href="http://www.youtube.com/watch?v=DYYFQBdq5vU" target="_blank">http://www.youtube.com/watch?v=DYYFQBdq5vU</a>

got 39 a lot of times on vid. there is 1 flag left (131" - 92" reach). this was 4 years ago and 12lbs leaner.
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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.

Flander

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Re: Kingfush
« Reply #1596 on: August 04, 2015, 10:33:13 am »
0
What has happened since? Injury?
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Kingfish

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Re: Kingfush
« Reply #1597 on: August 04, 2015, 12:10:32 pm »
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Quote from: Flander on August 04, 2015, 10:33:13 am
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.



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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.

Flander

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Re: Kingfush
« Reply #1598 on: August 05, 2015, 02:17:21 am »
0
I see your daily squats are @ 405-440. Can you still break out a 475 pause squat now that you are bigger?
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vag

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Re: Kingfush
« Reply #1599 on: August 05, 2015, 06:45:10 am »
+1
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.
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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 #1600 on: August 09, 2015, 12:38:44 pm »
+1
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.


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


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.
« Last Edit: August 15, 2015, 11:00:03 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 #1601 on: August 16, 2015, 09:38:31 pm »
+2
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
« Last Edit: August 22, 2015, 10:49:08 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.

vincevega

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Re: Kingfush
« Reply #1602 on: August 19, 2015, 07:11:33 pm »
0
Are you adding in the high rep sets for variety or is it a strategic move or some combination?
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Kingfish

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Re: Kingfush
« Reply #1603 on: August 19, 2015, 08:35:31 pm »
0
Quote from: 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?

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
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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 #1604 on: August 23, 2015, 06:02:50 pm »
+1
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.

« Last Edit: August 31, 2015, 11:58:42 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.
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