Author Topic: Kingfush  (Read 180887 times)

0 Members and 1 Guest are viewing this topic.

Kingfish

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2115 on: August 11, 2019, 09:34:12 pm »
+2
Aug 11-17, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 41

BW 206lb

Aug Week 2 of 4

Sun Aug 11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Mon Aug 12

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3


Tue Aug 13

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Wed Aug 14

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x rest

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Thur Aug 15

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x rest

* got off day yesterday for jury duty. got sleep and lifted this morning again. only 2-day work week this week. woot!

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Fri Aug 16

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2, 295x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Sat Aug 17

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2,
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

« Last Edit: August 17, 2019, 09:05:42 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2116 on: August 18, 2019, 12:58:18 pm »
+2
Aug 18-24, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 42

BW 206lb

Aug Week 3 of 4

Sun Aug 18

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2,
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Mon Aug 19

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* i gave up on trying to be 495 strong while trying to stay lean. its almost impossible. been eating more eggs again to surplus and in the last few days, i've gotten stronger already. will be 475 thus afternoon. the 455 this morning was fast already.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, seated machine dip 135x 5-5, 150x5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Tue Aug 20

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx 5-20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* been sleeping more at night on my off days for the past few days. didn't really pay attention to it but i was a lot stronger this morning. will try for another 405x5 wed morning.

Wed Aug 21

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* woot! back to comfortable 405x5s. will burn out if i do this too often so will take it easy and stop at 2-3 for a few days.

Thur Aug 22

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3
 
* got day off from work and was able to get another morning workout in.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Fri Aug 24

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Sat Aug 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

« Last Edit: August 24, 2019, 11:17:53 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2117 on: August 25, 2019, 10:21:55 pm »
+2
Aug 25-31, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 43

BW 206lb

Aug Week 4 of 4

Sun Aug 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Mon Aug 26

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3

Tue Aug 27

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 95-100x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 95-100x3

Wed Aug 28

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

* 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.

Thur Aug 29

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest

Fri Aug 30

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

Sat Aug 31

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5
« Last Edit: September 01, 2019, 02:45:28 am by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2118 on: September 02, 2019, 12:17:58 am »
+2
Sept 1-7, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 44

BW 206lb

Sept Week 1 of 4

Sun Sept 1

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 80x 5-5

Mon Sept 2

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chins x5-5

Tue Sept 3

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

Wed Sept 4

morning
Squats 315-365-405-455,
Shoulders bw dipsx 10-10
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

afternoon
Squats 315-365-405-455, 405x2
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

Thur Sept 5

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

Fri Sept 6

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

Fri Sept 6

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx 10-10
Rows seated cable rows one arm 75x 5-5  | bw chinsx5
« Last Edit: September 07, 2019, 10:57:37 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31944
  • who run it.
  • Respect: +8004
    • View Profile
    • Email
Re: Kingfush
« Reply #2119 on: September 02, 2019, 02:05:33 pm »
0
* 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2120 on: September 02, 2019, 09:57:31 pm »
+1
* 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.
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2121 on: September 08, 2019, 07:14:05 pm »
+2
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

« Last Edit: September 15, 2019, 01:28:41 am by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2122 on: September 16, 2019, 01:33:34 am »
+2
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
 
« Last Edit: September 22, 2019, 09:15:27 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2123 on: September 22, 2019, 09:17:01 pm »
+2
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

« Last Edit: September 28, 2019, 09:42:01 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2124 on: September 29, 2019, 10:15:36 pm »
+2
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
« Last Edit: October 05, 2019, 11:48:28 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2125 on: October 07, 2019, 08:45:05 am »
+2
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
« Last Edit: October 12, 2019, 08:55:33 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2126 on: October 13, 2019, 03:36:47 pm »
+3
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.

« Last Edit: October 19, 2019, 07:36:23 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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

  • Hero Member
  • *****
  • Posts: 1886
  • Respect: +1037
    • View Profile
Re: Kingfush
« Reply #2127 on: October 20, 2019, 12:55:00 pm »
+2
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
« Last Edit: Today at 11:41:05 am by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| 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.