Author Topic: Kingfush  (Read 152708 times)

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Kingfish

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Re: Kingfush
« Reply #2025 on: August 05, 2018, 10:08:16 am »
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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.

« Last Edit: August 11, 2018, 10:33:28 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 #2026 on: August 12, 2018, 10:31:16 am »
0
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)
Calves seated calf raise soleus  3x45lb 20x1 sets

 
« Last Edit: August 15, 2018, 10:22:03 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.

fast does lie

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Re: Kingfush
« Reply #2027 on: August 13, 2018, 01:56:48 am »
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Quote
Fri Aug 3

afternoon
Squats 315-365-405, 225x20

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
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

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 #2028 on: August 13, 2018, 10:35:50 am »
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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.
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.