Author Topic: Kingfush  (Read 132702 times)

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fast does lie

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Re: Kingfush
« Reply #1935 on: October 04, 2017, 05:01:58 pm »
+1
2 questions: 1.) have you thought about slowly reducing your caffeine intake while still performing the same weights, aka cycling caffeine, for better performance?

2.) Seems like you are quad dominant and that's not a bad thing obv, but do you think if your glutes were closer to your quad strength, it would help your speed/vertical even more?
33yrs | 12in SVJ | >45% BF | 220LB | 5'9 | 7'5 reach | 225lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Kingfish

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Re: Kingfush
« Reply #1936 on: October 05, 2017, 12:04:22 am »
+1
^ 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.
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

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

fast does lie

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Re: Kingfush
« Reply #1937 on: October 05, 2017, 03:45:11 pm »
+1
oh so you don't take caffeine in other forms like powder or pills? wow 600-800mg a day from coffee, that sounds like a lot.
33yrs | 12in SVJ | >45% BF | 220LB | 5'9 | 7'5 reach | 225lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Kingfish

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Re: Kingfush
« Reply #1938 on: October 08, 2017, 10:38:10 pm »
+2
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.
« Last Edit: October 14, 2017, 10:17:21 pm by Kingfish »
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

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

Kingfish

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Re: Kingfush
« Reply #1939 on: October 15, 2017, 11:05:21 am »
+2
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.
« Last Edit: Today at 11:01:55 am by Kingfish »
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

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