Author Topic: Kingfush (Read 690343 times)

Kingfish · « **Reply #1710 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.

Kingfish · « **Reply #1711 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.

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

Kingfish · « **Reply #1712 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

adarqui · « **Reply #1713 on:** May 15, 2016, 12:35:13 pm »

you look far from a twig in that pic.. lmao

ript.

Kingfish · « **Reply #1714 on:** May 15, 2016, 10:20:32 pm »

Quote from: adarqui on May 15, 2016, 12:35:13 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.

Kingfish · « **Reply #1715 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.

<a href="http://www.youtube.com/watch?v=Vg0fTZ2IL74" target="_blank">http://www.youtube.com/watch?v=Vg0fTZ2IL74</a>

<a href="http://www.youtube.com/watch?v=8OosJgh3rEw" target="_blank">http://www.youtube.com/watch?v=8OosJgh3rEw</a>

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

Kingfish · « **Reply #1716 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.

Kingfish · « **Reply #1717 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.

Kingfish · « **Reply #1718 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.

Kingfish · « **Reply #1719 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!

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.

adarqui · « **Reply #1720 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..

Kingfish · « **Reply #1721 on:** June 20, 2016, 11:20:05 pm »

Quote from: 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..

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.

Kingfish · « **Reply #1722 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.

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)

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.

Kingfish · « **Reply #1723 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.

Kingfish · « **Reply #1724 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.

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Author Topic: Kingfush (Read 690343 times)

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