Author Topic: Kingfush (Read 682076 times)

adarqui · « **Reply #2025 on:** September 02, 2019, 02:05:33 pm »

Quote from: Kingfish on August 25, 2019, 10:21:55 pm

* strained my left glute a little on the 455 because i ran out of the oly plates and had to use the old hex plates. didn't spin the same way and bar got a bit out of line on the concentric. had to correct form and got tired. not used to the hex plates anymore. been months since i used them.

damn! makes sense how something like that could throw you off.

how's it doing now? seems good?

Kingfish · « **Reply #2026 on:** September 02, 2019, 09:57:31 pm »

Quote from: adarqui on September 02, 2019, 02:05:33 pm

Quote from: Kingfish on August 25, 2019, 10:21:55 pm
* strained my left glute a little on the 455 because i ran out of the oly plates and had to use the old hex plates. didn't spin the same way and bar got a bit out of line on the concentric. had to correct form and got tired. not used to the hex plates anymore. been months since i used them.

damn! makes sense how something like that could throw you off.

how's it doing now? seems good?

lifts are alright but i can still feel the pulled muscle in my left glute. i had to deep tissue it on the smith bar.

Kingfish · « **Reply #2027 on:** September 08, 2019, 07:14:05 pm »

Sept 8-14, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 45

BW 206lb

Sept Week 2 of 4

Sun Sept 8

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx5 | one arm cable upright rows 40x 5-5

Mon Sept 9

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx5 | one arm cable upright rows 50-60-70x5

afternoon
Squats 315-365-405-455(+20),
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx 5-10 | one arm cable upright rows 60x 5-5

* felt very strong this afternoon. good sleep and diet. skipped the backoff because my left glute is still not 100%. not affecting the squats but there is some tenderness in there somewhere.

Tue Sept 10

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx10 | one arm cable upright rows 50-60x5

afternoon
Squats 315-365-405-475#29,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

* little tenderness on left glute remains but very strong already on 405. had a clean 475. if all goes well, il do this again tmrw at least.

Wed Sept 11

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

afternoon
Squats 315-365-405-475#30
Shoulders bw dipsx20
Rows seated cable rows one arm 75x skip | bw chinsx5 | one arm cable upright rows 50x skip

* was pressed for time. did bare minimum pullups and dips combo. 475 felt good.

Thur Sept 12

afternoon
Squats 315-365-405-475#31,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Fri Sept 13

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Sat Sept 14

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Kingfish · « **Reply #2028 on:** September 16, 2019, 01:33:34 am »

Sept 15-21, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 45

BW 206lb

Sept Week 3 of 4

Sun Sept 15

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx5 | one arm cable upright rows 50x 5-5

Mon Sept 16

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx5 | one arm cable upright rows 50x10

* worked wed-sun night this week. no monday morning workout. glute tenderness still there for 1.5 weeks now. will skip morning squat so i get healthy faster.

Tue Sept 17

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx5 | one arm cable upright rows 40x10

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5 | bw chinsx 5-5 | one arm cable upright rows 30x20, 60x10

Wed Sept 18

morning
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40x20 | bw chinsx 5-5 | one arm cable upright rows 60x5, 30x20

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x20 | bw chinsx 5-5 | one arm cable upright rows 60x5, 30x20

Thur Sept 19

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip | bw chinsx5 | one arm cable upright rows 60x5-5, 30xskip

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip | bw chinsx5-5 | one arm cable upright rows 60x5, 30xskip

* left glute tenderness almost gone but tire my midback now doing these 20 rep pulling. will do 20s with lower weights.

Fri Sept 20

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip | bw chinsx5 | one arm cable upright rows 60x 5-5, 30xskip

Sat Sept 21

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5, 40xskip | bw chinsx5 | one arm cable upright rows 60x 5-5, 30xskip

Kingfish · « **Reply #2029 on:** September 22, 2019, 09:17:01 pm »

Sept 22-28, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 46

BW 206lb

Sept Week 4 of 4

Sun Sept 22

afternoon
Squats 315-365-405,
Shoulders bw dipsx10-10
Rows seated cable rows one arm 75x5, 40x10-10 | bw chinsx5 | one arm cable upright rows 35x10-10

Mon Sept 23

morning
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x10 | bw chinsx5 | one arm cable upright rows 35x10-10

afternoon
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x10 | bw chinsx5-5 | one arm cable upright rows 35x10-10

* been 3 weeks now and the left glute tenderness is not going away. keepingtop set to 405 until all becomes normal.

Tue Sept 24

morning
Squats 315-365-405,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40x10 | bw chinsx5 | one arm cable upright rows 35x10-10 | one arm cable rows high pull 60x5, double arm 100x20-20

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5, 40-50x10 | bw chinsx5 | one arm cable upright rows 35x10-10 | one arm cable rows high pull 60-80x5

Wed Sept 25

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x5 | bw chinsx5 rest | one arm cable upright rows 35x10-10 | one arm cable rows high pull 60-70x5,

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx5-5
Rows seated cable rows one arm 75x5-5 | bw chinsx5 rest | one arm cable upright rows 35x10 rest | one arm cable rows high pull 70-80x5,

Thur Sept 26

afternoon
Squats 315-365-405,
Shoulders bw dipsx rest
Rows seated cable rows one arm 75x 5-5 | bw chinsx5 rest | one arm cable upright rows 50x 5-5 | one arm cable rows high pull 70-80x5,

Fri Sept 27

afternoon
Squats 315-365-405,
Shoulders bw dipsx rest
Rows seated cable rows one arm 75x5-5 | bw chinsx5 rest, seated machine dip 135x 5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 70-80x5, 90x3

Sat Sept 28

afternoon
Squats 315-365-405,
Shoulders bw dipsx rest, seated machine dip 135x 5-5-5-5
Rows seated cable rows one arm 75x5-5 | bw chinsx5 rest | one arm cable upright rows 50x5-5 | one arm cable rows high pull 70-80x5, 100x3

Kingfish · « **Reply #2030 on:** September 29, 2019, 10:15:36 pm »

Sept 29 - Oct 5, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 47

BW 206lb

Oct Week 1 of 5

Sun Sept 29

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10-10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5, 100x3

Mon Sept 30

morning
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

* still taking it easy with the squats to completely remove this right glute tenderness. i'm strong enough for 455 on most days but have to hold back for better recovery.

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

* felt good already but will limit to afternoon only 455 for another week.

Tue Oct 1

morning
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

* do more bw dips and pullups for now. did them a few weeks ago and i got fatigued. my midback was caving in on the squat. lucky that i did not get hurt. a few more days of this minimal workout routine and il start adding backoff 405s again for progress.

Wed Oct 2

morning
Squats 315-365-405,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5 100x3

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5 | one arm cable rows high pull 80x 5-5

Thur Oct 3

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5 | one arm cable rows high pull 80x 5-5

Fri Oct 4

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5

Sat Oct 5

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Kingfish · « **Reply #2031 on:** October 07, 2019, 08:45:05 am »

Oct 6-12, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 47

BW 206lb

Oct Week 2 of 5

Sun Oct 6

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Mon Oct 7

morning
Squats 315-365-405,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x 10-10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Tue Oct 8

morning
Squats 315-365-405-455,
Shoulders seated machine dip 135x10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

afternoon
Squats 315-365-405-455,
Shoulders seated machine dip 135x10
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

Wed Oct 9

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Thur Oct 10

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Fri Oct 11

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Sat Oct 12

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Kingfish · « **Reply #2032 on:** October 13, 2019, 03:36:47 pm »

Oct 13-19, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 47

BW 206lb

Oct Week 3 of 5

Sun Oct 13

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

Mon Oct 14

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405, 315 3x4 sets
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

* got a little lazy eating and leaned out a little. 200-202 is not going to cut it with 455 daily top sets. eating more and added 315 triples for a little thickening effect. left glute tenderness still not 100% but its very close to fully healed.

Tue Oct 15

morning
Squats 315-365-405, 315x3
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405, 315x3
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Cardio Walk 15 mins, 4mph@4%

Wed Oct 16

morning
Squats 315-365-405,
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Cardio Walk 15 mins, 4mph@4%

* added some walking again to the routine for more recovery. eating more. should 455 later if sleep is good.

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5-5
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5, 60-75x3 | one arm cable rows high pull 80x5-5, 100x3

Thur Oct 17

afternoon
Squats 315-365-405,
Shoulders seated machine dip 135x5 rest | smith machine inclined bench 225 3x3, 275x1
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5, 75x3 | one arm cable rows high pull 80x5-5
Cardio Walk 15 mins, 4mph@4%

Sat Oct 19

afternoon
Squats 315-365-405,
Shoulders smith machine inclined bench 225 3x4
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

* added the smith close grip inclined pressing this week again.

Kingfish · « **Reply #2033 on:** October 20, 2019, 12:55:00 pm »

Oct 20-27, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 48

BW 206lb

Oct Week 4 of 5

Sun Oct 20

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 3x3, 275 1x2 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

Mon Oct 21

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 225 5x2 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

* bw finally back up to 206-208lb. 200-204 makes it very difficult to daily 455s. the smith machine pressing is hitting the anterior delts very well. i have to be serious in keeping intensity low on these. i was at 315 before and those singles were tiring me too much.

Tue Oct 22

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 225 5x2 sets
Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5

Wed Oct 23

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x2 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60x5-5 | one arm cable rows high pull 100x5

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 60x5-5 | one arm cable rows high pull 100 rest

* did not get as much sleep as i wanted. it was a very hot afternoon. very rarely it gets to the high 80s here without for damping down the heat.

Thur Oct 24

afternoon
Squats 315-365-405, 405x3
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 rest

Fri Oct 25

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets, 275-295x1
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 5x1 sets

Sat Oct 26

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets, 275 1x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 5x1 rest

Kingfish · « **Reply #2034 on:** October 28, 2019, 03:25:31 pm »

Oct 27 - Nov 2, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 51

BW 206lb

Oct Week 5 of 5

Sun Oct 27

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 225 5x3 sets, 245x3
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets

Mon Oct 28

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 225 5x3 sets, 245x3
Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x3 sets, 60x3

* comcast down for 2 days due to bad weather. pge was up so can't complain. lots of fires in SF. darq website picky on browser.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 245 3x3 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets

* next week will be the 52 week of my 455s. was doing them almost everyday until a few weeks ago when i had to rest the daily due to some tightness in left glute due to an incident using hex plates. (corrected form but overexerted a bit). i was still able to single the 455 at least 1x per week after that little issue.

Tue Oct 29

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 245 3x4 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60 3x3 sets

afternoon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 245 3x4 sets, 255 2x2 sets
Rows seated cable rows one arm 75 5x5 sets | one arm cable upright rows 60 3x3 sets, 70 3x1 sets | bw chins x5-3

Wed Oct 30

morning
Squats 315-365-405,
Shoulders smith machine inclined bench 245 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x3 sets | bw chins 3x3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 245 3x4 sets. 255 3x1
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x3 sets | bw chins 3x2

Thur Oct 31

afternooon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3

Fri Nov 1

afternooon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3

Sat Nov 2

afternooon
Squats 315-365-405, 405x2
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3

night
Squats 315-365-405, 95 3x4 sets paused jump squats
Cardiowalk 4mph@4% 15mins. HR low 130s

Kingfish · « **Reply #2035 on:** November 03, 2019, 05:55:26 pm »

Nov 3-9, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 1
week 2 of walking. started Nov 2

BW 206lb

Nov Week 1 of 4

Sun Nov 3

afternooon
Squats 315-365-405
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60 3x2 sets | bw chins 3x4
Cardiowalk 1 miles. 4mph@4% 15mins. HR low 130s

night
Squats 315-365-405
Shoulders smith machine inclined bench 255 x3-5-3, 225x10
Rows seated cable rows one arm 75 rest | one arm cable upright rows 60-75x3 | bw chins x5-10-3 | seated lat pulldown machine 90-120-150 x10

* sleep was off from dst adjustment. did another early night workout.

Mon Nov 4

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets
Chins bw chins x10, 3x3 sets | seated lat machine 120-135-150x10s
Cardiowalk 1 mile. 4mph@4% 15mins.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150x10
Chins bw chins x10, 3x3 sets | seated lat machine 150 10x2 sets

Tue Nov 5

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 10x2 sets
Chins bw chins x7 | seated lat machine 150 10x3 sets
Cardiowalk 1 mile. 4mph@4% 15mins.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 150 10x4 sets

Wed Nov 6

morning
Squats 315s-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x2 sets
Chins seated lat machine 150-165-180-195x10s, 210-225x5s

* the 150lb is the most i can do on the dip machine without getting pushed up. been using the lat machine without the hip roller. i just push against the machine with one leg so i don't get pulled up. the hip locking tires my lowerback. the chins also tire my abs and lower back.

afternoon
Squats 315s-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 rest
Chins seated lat machine 210 5x4 sets

Thur Nov 7

afternoon
Squats 315s-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x2 sets

* no more glute tenderness from almost 2 months ago. did 455 on a work day and it was not a struggle. still held off on the backoff sets just in case.

Fri Nov 8

afternoon
Squats 315s-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x4 sets

Sat Nov 9

afternoon
Squats 315s-365-405
Shoulders smith machine inclined bench 255x5, 275 2x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x4 sets | seated row machine 180-195-210-225x5s

Kingfish · « **Reply #2036 on:** November 10, 2019, 12:09:30 pm »

Nov 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #33 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 2

BW 206lb

Nov Week 2 of 4

Sun Nov 10

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255x3, 275x3, 255x5, 255 3x3 sets | seated chest press machine 150 10x4 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 60x5, 50 10x2 sets | seated row machine 210-225-240-255x5s

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275x3, 255x5 | seated chest press machine 150 rest
Back seated lat machine 210 10x2 sets, 210 5x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 5x2 sets

Mon Nov 11

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 150-165x10s, 180-195x5s
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 225x5

afternoon
Squats 315-365-405-475#32
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 210 10x2 sets
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 225x5

* 475 went up without a sticking point. not very far from the 495#20. bw 208-212 again and feeling very thick.

Tue Nov 12

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 210 10x2 sets
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets

afternoon
Squats 315-365-405-475#33
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 10x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x3 sets | seated row machine 225 10x2 sets

Wed Nov 13

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 10x2 sets
Back seated lat machine 210 10x1 sets, 210x5 sets | one arm cable upright rows 50 10x3 sets | seated row machine 225 10x1 sets, 225 5x1 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5 | seated chest press machine 225 10x2 sets
Back seated lat machine 210x10, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225x10, 225x5

Thur Nov 14

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225x10, 210x10

Fri Nov 15

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 210 10x2 sets

Sat Nov 16

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x3 sets | seated row machine 210 5x2 sets

* the seated lat machine i'm doing is with the hip roller removed thats why i limit the weight to 210-225. anything heavier and i get pulled up. max stack at 300. i can do 5 paused routinely with that but eventually will break something in the lowerback because of the position. i'm healthier this way. no fatigue on back. just lats and arms.

Kingfish · « **Reply #2037 on:** November 16, 2019, 10:42:28 am »

^ creatine daily for years now. bloated/thick feel is very good for lifting.

Kingfish · « **Reply #2038 on:** November 17, 2019, 02:32:11 pm »

Nov 17-23, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #33 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Nov Week 3 of 4

Sun Nov 17

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 210 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

Mon Nov 18

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Tue Nov 19

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Wed Nov 20

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* getting stronger on the inclined pressing.

Thur Nov 21

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Fri Nov 22

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x1, 295 2x1
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Sat Nov 23

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295-275 2x1 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Kingfish · « **Reply #2039 on:** November 24, 2019, 02:21:11 pm »

Nov 24-30, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #39 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Nov Week 4 of 4

Sun Nov 24

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Mon Nov 25

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#34
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Tue Nov 26

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#35
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Wed Nov 27

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#36
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Thur Nov 28

late morning
Squats 315-365-405-475#37
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* early home from work and got a 3-6:30am nap. was surprised to already be very strong at 830 on a very cold 39F morning. gym closes at 2pm so happy to get the heavy already.

Fri Nov 29

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#38
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* feeling very confident lately with the 475. getting them with a strict pause. will deload the other exercises and start adding 405 volumes. want to get the 495#20 before end of the year.

Sat Nov 30

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#39
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

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