Author Topic: Kingfush  (Read 228137 times)

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Kingfish

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Re: Kingfush
« Reply #2175 on: July 19, 2020, 09:29:49 am »
+3
July 19-25, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #58 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

Dieting down to mid-low 190s. started April 26. week 12w

BW 194-198lb

July Week 4 of 5

Sun July 19

morning
Squats 315-365-405x1
Back seated cable rows 160 3x6 sets | cable upright rows 165 3x4 sets, 165 5x4 sets 
Chest Press smith machine 245 2x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets

* been using the 24hr fitness gym when i workout weekends 5am because its the only one open early. saw my old friend neck bro doing his neck curls and got interested in getting thicker neck again. will do curls this afternoon. had no time to put into 1-hr only routine. volumes of chest press got back jello a little bit but not enough to stop me from going 405.

afternoon
Squats 315-365-405-425x1
Back seated cable rows 160-170 3x2 sets, 160 5x4 sets | cable upright rows 160-170 3x2 sets, 160 5x4 sets 
Chest Press smith machine 245-275 2x2 sets, 265-245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets
Neck curl 60-70-80 5x2 sets

* just checked my previous log and i was already max 150x20 on the neck curls when i stopped the exercise. il be ok in the low 100s for now. i was so strong a few years back doing sets of 20s. i also can sleep as much as i want at that time with no kids yet.

night
Squats 315-365-405-425x1
Back seated cable rows 160-170 3x2 sets, 160 5x4 sets | cable upright rows 160-170 3x2 sets, 160 5x4 sets rest
Chest Press smith machine 245-275 2x2 sets, 265-245 5x2 sets rest
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets
Neck curl 60-70-80 5x2 sets rest

* stronger but back still fatigued from the high volumes of chest press the other day.

Mon July 20

morning
Squats 315-365-405x1
Back seated cable rows 160 3x6 sets | cable upright rows 165 3x4 sets, 165 5x4 sets rest
Chest Press smith machine 245 2x4 sets, 245 5x1 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 160 5x4 sets
Chest Press smith machine 245-275 2x2 sets, 265-245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest
Neck Curls 60 5x2 sets, 80 3x2 sets

* core healthy again. will stay with this routine until i get an overshoot to 475 eventually.

Tue July 21

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets
Chest Press smith machine 245 5x4 sets
Neck Curls 60 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

* this is the strongest i've been in months. 455 in the morning again. it was not a grinder. was not planning about doing it but the 405 just went up with minimal effort. 405 was not even very explosive because i was not forcing it to be (i do this in the afternoons to convince myself to go up 455+)

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets
Chest Press smith machine 245-265 5x2 sets
Neck Curls 70-80 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

night
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets
Chest Press smith machine 245-265 5x2 sets
Neck Curls 70-80 5x2 sets rest
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

Wed July 22

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets
Chest Press smith machine 245 5x4 sets

* no work tonight. have modified day shift training. lifted before going to work.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets each
Chest Press smith machine 245-265 5x2 sets each
 
* got 20lb over the 455 this afternoon after very good nap and strong lunch. no 495 but theres a chance to grind up a 475. i'm too old so decided to wait it out.

Thur July 23

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets
Chest Press smith machine 245 5x4 sets

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets each
Chest Press smith machine 245-265 5x2 sets each

night
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets | one arm row 40-50-60-70x3, 60 5x2 sets

* somebody took the only portable bench so i was not able to do my smith bench press.

Fri July 24

noon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets each | one arm row 60-55 5x2 sets each
Chest Press smith machine 245 5x4 sets

* the seated cable bicep machine at this new gym has a preacher. i use this as a bracing point for the non-pulling arm while i seat farther on a stool. rowing can not get any better. weight stack tops out at 75lb.

late afternoon
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets | one arm row 55-50 5x2 sets each

* slept 7:30am to noon, had good lunch and did a workout at 1-2pm.  got home, ate and nap again. woke up 5:30pm and felt recovered. did another workout before heading to work. having a gym thats a few blocks away is very nice.

Sat July 25

noon
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 40 5x4 sets
Chest Press smith machine 245 5x4 sets

afternoon
Squats 315-365-405-475#58 +20
Back seated cable rows 160 5x4 sets each | one arm upright row 40-35 5x2 sets each
Chest Press smith machine 245 5x4 sets

* the deloading on the chest press overshoot my squat. been a long time since i felt a 405 go up with little effort. not as light on days that i got 495 but pretty sure il get a 475 without a grind. and it went that way. bw 198. very close to the raw-natty CA record of 480 at 198lb bw class.
« Last Edit: July 25, 2020, 09:39:49 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

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Re: Kingfush
« Reply #2176 on: July 26, 2020, 09:28:19 am »
+3
July 26 - Aug 1, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

Dieting down to mid-low 190s. started April 26. week 13

BW 194-198lb

July Week 5 of 5

Sun July 26

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* recovered from the 475x1 12hrs ago. 455 was not very strong but not a grinder. will be stronger later but probably not 475 strong.

noon
Squats 315-365-405-475#59
Back seated cable rows 160 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press smith machine 245 5x4 sets

night
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 35-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

Mon July 27

morning
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

noon
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each, 50x5
Chest Press smith machine 245 5x4 sets

* could have 475 but don't want to be too greedy and hurt myself doing too much too soon.

late afternoon
Squats 315-365-405-475#60
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each

* 405 too explosive. had to go 475. went up without tiring anything. chest press skipped because someone was camping on the only portable bench. i would have done 3 workouts a day if i knew about this gym sooner. i could bike to gym if i wanted too. 

Tue July 28

morning
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* very rare morning workout this year that i blasted thru the warmup singles to 405 without stopping. 3-5mins later for the 455. the lowered intensity on the other lifts are benefiting the squat.

noon
Squats 315-365-405-475#61
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* did the 475 early today but i know i exerted more than i usually do.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each

Wed July 29

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 105x5, 120-135-150-165-180-195-210x3, 210 3x2 sets

* skipped the smith machine and used a seated chest press for my pressing to minimize fatigue. would be 5th straight day of 475 when i get it later.

noon
Squats 315-365-405-475#62
Back seated cable rows 150 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press seated chest press machine 195 5x4 sets

late afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195-210 5x2 sets each

* everything is working very well right now. all i need to do is not screw it up.
* and now all goes to shit this coming weekend. our san mateo county will be back on shutdown so gyms will have to close. back up gym 1x/day again.  :huh:

Thur July 30

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195 5x4 sets

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets, 35 5x1 sets
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

late afternoon
Squats 315-365-405-475#63
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

* modified schedule from work so have time to enjoy gym. tmrw most likely the last day of the commercial gym again due to spikes in covid. when i get 475 again tmrw, it will be a good 475 for a week straight milestone at 198lb. i could have deloaded and went for the 495 but i can feel my lowerback get beat slowly by the 475 already. the 495 can cause big fatigue/damage even with good form. il get a 495 but for the rest of the recovery time struggle with 405. i did it the more consistent way with better loading on average.

Fri July 31

morning
Squats 315-365-405-475#64
Back one arm upright row 30 5x4 sets, 35-40-45-50 3x1 sets each
Chest Press seated chest press machine 195 5x4 sets, 210-225-240-255-270 3x1 sets each

* most likely the last day of the commercial gym until it gets better again. the 405 was a bit stronger for a morning workout. don't want to end up rushing or waiting long for the platform later when all shows up so i did the 475 on a morning. this is a 3-hr nap from yesterdays 475. not very strong but not a crawl. 

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets
Chest Press seated chest press machine 195-210 5x2 sets each

Sat Aug 1

morning
Squats 315-365-405-475#65
Back one arm upright row 30-35 5x4 sets each, 40 5x1 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 240 5x1 sets

* a little over 4hr sleep from 5-9am and found out the gyms did not close yet. was not as rested as i would like coming from a previous workout with high volumes. will lift later if they are still open after a good rest.

afternoon
Squats 315-365-405-455x1
Back one arm upright row 30x4 sets | seated cable row 140 5x4 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 225-240 5x1 sets each, 255-270 3x1 sets each

* good sleep but not as long as i wanted. 455 was routine but not enough recovery to do 475 twice in a day. the chest press machine in this new gym does not bottom out so i'm enjoying ROM and ease of use. smith works too but takes a lot more effort to setup.
« Last Edit: August 01, 2020, 09:55:17 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

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Re: Kingfush
« Reply #2177 on: August 02, 2020, 11:04:26 pm »
+5
Aug 2-8, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets | seated chest press machine 190-210 5x2 sets each

Aug Week 1 of 4

Sun Aug 2

afternoon - home gym routine
Legs knee high single leg step ups bwx5 8 sets
Back one arm db row 30lb 5x8 sets | one arm db upright row 30lb 5x8 sets | bw chins 3x4 sets
Shoulders one arm db standing press 30lb 5x8 sets

* legs still feel fatigued from yesterdays squats. the step ups were a good deload from the 8 straight days of 475 top set with multiple 455 singles even a morning workout.
* home workout was not so bad. il go to this fight-club style gym again tmrw and try to plan a routine based on a 1x/day time slot. my squats in this gym were crap. barely got any 455 with 405 being very heavy on most days. its not the knurling. i've used a no center knurl bar at my new commercial gym and still hit the 475s. its the spin of the bar with the bearings compared to sticky cheap bushings on most other non-weightlifting bars. the 28 vs 29mm also feels very different to me. its probably not the floor because i've lilfted 455 on the new gym with the good bar but on regular gym floor and it was still good. not as good as the platform but still not too bad.
* if i had it my way (and i will soon because i was lucky enough to get an order in at repfitness.com for a oly bar), i need a 28mm bearing bar and a platform. i can do without platform.

Mon Aug 3

afternoon - home gym routine
Legs knee high single leg step ups bwx5 8 sets
Back one arm db row 30lb 5x4 sets | one arm db upright row 30lb 5x8 sets
Shoulders one arm db standing press 30lb 5x8 sets

* waiting for my spot on the backup gym. hopefully this late afternoon i can get a workout in. i used the stairs to get my leg workout in. one leg and skip 3 steps gets me a good full ROM on glutes. bw only and is giving me good cardio.

Tue Aug 4

afternoon - home gym routine
Legs knee high single leg step ups bwx5 4 sets
Back one arm db row 30lb 5x4 sets | one arm db side laterals 15lb 5x8 sets | one arm db front raise 15lb 5x8 sets
Shoulders one arm db standing press 30lb 5x8 sets

Wed Aug 5

afternoon - home gym routine
Legs knee high single leg step ups bwx5 4 sets
Back one arm db row 30lb 5x4 sets | one arm db side laterals 15lb 5x8 sets | one arm db front raise 15lb 5x8 sets
Shoulders one arm db standing press 30lb 5x8 sets

* doing this routine multiple times a day usually after a good meal. its not so bad. the single leg step ups are tiring my left leg a lot more than the right. il start adding the 10 reps after a couple of sets of 5 on the db movements.

Thur Aug 6

morning | noon | afternoon - home gym routine
Legs knee high single leg step ups bwx5 4 sets
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

Fri Aug 7

morning | noon | afternoon - home gym routine
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* very consistent calories in via myfitnesspal tracker and i am getting leaner. the stair climbing is adding some noticeable calorie burn. i did the same leg routine at work on a 6 floor building. no knee issues because there are more concentric and very little eccentric. the forward leg stretches my glutes and quads to full ROM when i skip 3 steps.

Sat Aug 8

morning | noon | afternoon - home gym routine
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* will have access to gym starting monday. back routine with dbs are surprisingly effective.

back gains from high volume db isolation rows



baby mirin abs


not a single bicep curl  ;D
« Last Edit: August 09, 2020, 03:53:07 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

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Re: Kingfush
« Reply #2178 on: August 09, 2020, 07:40:59 pm »
+2
Aug 9-15, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets | seated chest press machine 190-210 5x2 sets each

Aug Week 2 of 4

Sun Aug 9

afternoon - home gym routine
Squats 225-315-365-415
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* used a friends garage gym and got a good squat workout in. formal gym start tmrw and don't want to have a crappy first day so i asked a friend for a few mins to get my legs firing right. form still felt very coordinated. stopped only at 415 because i don't want to go too heavy too soon. i could have used more.
* used 415 because plates in kilos.

Mon Aug 10

afternoon
Squats 315-365-405-455x1
Back seated cable rows 140 5x2 sets | one arm upright row 30 10x2 sets
Chest Press smith machine inclined press 135x5, 185x3, 205 3x2 sets | db press 40-50 10x1 sets each

* 455 was heavy but doable. legs were strong. midback not as solid as i wanted. will burn out if this rep feels like this again for the new few days.

Tue Aug 11

afternoon
Squats 315-365-405-435x1
Back seated cable rows 140 10x4 sets | one arm upright row 30-35 10x2 sets each
Chest Press db press 50-60-70-80 10x1 sets each

* starting to like the db press movement because of better full ROM feel. fight-club gym now has a 28mm bearing bar. squat feels better but still not as strong. lifting on a wood platform adds to my lift. just like bball in a wood count gets you better vertical than concrete. the floor recoils energy back.
* changed rep ranges to fit a 1x per day workout routine. 5s not going to cut it anymore. drop weight and increase volumes to 10 reps. quality reps comes first so weight has to go down. back rowing felt very good again using the fancy mag grips. my oly bar shipped already from repfitness. waiting on inventory of adjustable bench, db set and bumper plates and i'm ready for shelter in place.

Wed Aug 12

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70 10x1 sets, 60 10x2 sets
Abs cable situps 30 10x1 sets

* this 455 felt like a routine 475 top set in the commercial gym. the floor gives me about that much advantage. this small gym is thin gym black pads on concrete.

Thur Aug 13

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70-80 10x1 sets
Abs cable situps 30 10x2 sets

Fri Aug 14

afternoon
Squats 315-365-405-440x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each | seated face pull 20 10x4 sets
Chest Press db press 50-60-70-80 10x1 sets, 90 5x1 sets
Abs cable situps 30 rest

* saw the 2.5lb plates on the rack and put it on the final set. it felt so much heavier than a 435. il leave the little disc out next time. i'm not as strong because of incomplete sleep. db press with 90lb was not so bad but will not go heavy often on db. too much chance to hurt yourself. the pressing part is not the issue. the setup has so many room for careless error than can cause injury. lowerback a little fatigued from the cable situp yesterday so i skipped it today.
* face pulls with the spiral grips were awesome and hits the mid-mid back on the right places. the rows are a bit lower portion of the mid back.

Sat Aug 15

afternoon
Squats 315-365-405-435x1
Back seated cable rows 130 10x4 sets | one arm upright row 30-35 10x2 sets each | seated face pull 30 10x4 sets, 40 10x2 sets, 50 10x1 sets
Chest Press db press 50-60-70-80 10x1 sets, 70 10x2 sets
Abs cable situps 30 rest
« Last Edit: August 15, 2020, 09:48:59 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

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Re: Kingfush
« Reply #2179 on: August 16, 2020, 09:42:54 pm »
+3
Aug 16-22, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest db press 70-80 10x1 sets

Aug Week 3 of 4
caloric excess week 1 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 16

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175x5, 145 10x2 sets | one arm upright row 30-35 10x2 sets each | seated face pull 30 10x2 sets, 40 10x1 sets, 50x5
Chest Press db press 70-80 10x1 sets, 70 10x2 sets
Abs cable situps 30 rest

Mon Aug 17

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175-190x5, 145 10x2 sets | one arm upright row 40-45-50x5, 35 10x2 sets
Chest Press smith flat bench press 135-185-205x5, 225-245x3, 185 10x2 sets

* going back to my tried and tested ramping up then doing backup volumes afterwards. the 10x4 is not sustainable daily. i'm accumulating fatigue faster than i'm recovering.  limit the 10s to double sets only.

Tue Aug 18

afternoon
Squats 315-365-405-435x1
Back seated cable rows 155-165-175-190x5, 145 10x2 sets | one arm upright row 40-45-50-55x5
Chest Press smith flat bench press 185x5 205-225-245x3, 185 10x2 sets

* this 435 feel like a routine 455 if i was using a platform. im happy keeping top set to this at this gym. my home gym equipment slowly arriving now. i have a rep fitness oly bar, a titan fitness garage squat rack.. some rep fitness bumper plates. i also spent good money for a cable functional trainer FT-3000 from repfitness.
 
home gym status:
i have the following delivered/shipped or ordered pending shipping.

1x bearing oly bar


cable station


FID (flat-incline-decline) bench


colored bumper plates up to 500lb blues and change


garage squat rack - titan T3 space saving.
link since i can't figure out pic from pinterest. https://www.titan.fitness/racks/power-racks/t-3-series/t-3-series-tall-space-saving-racks/SSRT3UP-SSRT3.html

majority of what i need is already taken care off. some things that would be nice to have - dumbell set, dumbell holder on the rack (this will prevent most db setup injuries), a DIY lifting platform. still need to order oly plate storage attachment and cable attachments but thats about it. i'm ready for indefinite shelter in place now.

Wed Aug 19

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175x5, 175 5x2 sets | one arm upright row 50-55-60x5, 60 5x2 sets
Chest Press smith flat bench press 185x5 205-225-245x3, 245 3x2 sets

* i lied. don't even have the mental drive to use 10x2 backoff sets even if the weights are moderate-heavy. it will not be so mentally tiring if i use a light-medium weight but i believe that using a very light intensity for metabolic reps don't really benefit a natty lifter at all.

Thur Aug 20

afternoon
Squats 315-365-405-455x1
Back seated cable rows 165x5 175 5x4 sets | one arm upright row 50 5x2 sets
Chest Press smith flat bench press 185x5, 225 3x4 sets, 245 3x1 sets

Fri Aug 21

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 50-60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets

* did not notice but i wore a different sweat pants. looks the same but my squat sweat pants are loose and don't give any resistance. this one threw my form a bit. could have 455 but form was not smooth when my pants are don't fit right.

Sat Aug 22

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60x5 sets
Chest Press smith flat bench press 225 5x4 sets, 245x5

« Last Edit: August 22, 2020, 09:28:30 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

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Re: Kingfush
« Reply #2180 on: August 23, 2020, 09:31:27 pm »
+2
Aug 23-29, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Aug Week 4 of 4

caloric excess week 2 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 23

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x2 sets

* i get better ROM feel on the underhand db press but can't use that as a main push exercise because of the safety issues when using very heavy db. i could use 90-100x5 but getting the db to the starting position is so much hassle. my home gym will be 75% complete before mid-week. i'm having a custom built lifting platform for my squats. have some extra hard wood so putting that on top of 3 layers of 3/4" thick good quality boards.

Mon Aug 24

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x1 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x2 sets | db press 70 rest



* 80% done already with the wall mounted titan squat rack on my custom built platform. floor is three layers of 3/4" not-cheap plywood and another layer of hardwood on top because i have extra for the house. can still fit both cars. platform is not for deadlifting.

Tue Aug 25

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x2 sets



* spare hardwood flooring from house on top of 3 layers of plywood. no safety pins and weight storage yet because they are out of stock.

Wed Aug 26

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 rest

Thur Aug 27

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 rest

Fri Aug 28

afternoon
Squats 315-365-405-425x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x2 sets | db press 70 10x2 sets

Sat Aug 29

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x3 sets, 190 5x1 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 rest | db press 70 10x2 sets, 80 10x1 sets

 
« Last Edit: August 30, 2020, 12:08:09 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.

CoolColJ

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Re: Kingfush
« Reply #2181 on: August 24, 2020, 12:15:25 am »
0
How much did all that kit set you back?  :o

Kingfish

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Re: Kingfush
« Reply #2182 on: August 24, 2020, 10:26:39 am »
+4
How much did all that kit set you back?  :o

price with freight shipping
$300 adjustable bench
$870 colored bumper plates
$1860 cable station
$305 olympic bar
$240 squat stand
_____
~$3,540 shipped

not the top tier equipment manufacturer but repfitness  got very good reviews and is best for the price range. the squat stand from titan is well built. will post pics once all is set.



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

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Re: Kingfush
« Reply #2183 on: August 31, 2020, 01:25:19 am »
+3
Aug 30 - Sept 5, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 1 of 5

caloric excess week 3 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 30

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x1 sets, 80-90 5x1 sets

10 blue bumper plates to arrive tmrw. squat volumes are going to be very interesting.


Mon Aug 31

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x1 sets

Tue Sept 1

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets, 190 5x1 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x2 sets | db press 70 10x2 sets

Tue Sept 1

home morning
Squats 315-365-405-425x1

* 5am morning first garage workout. felt very good but i was also tired from all the 455s from previous days. they feel like 475+ on the wrong floor.

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 40 5x1 sets
Chest Press smith flat bench press 225 5x4 sets, 275 2x2 sets | db press 70 10x2 sets

* squat coordination was very smooth in the afternoon as expected. was not very strong because of fatigue but i blasted thru 315-365-405 without rest. on a one a day squat schedule, it usually takes me 4-5 singles of 315 to get myself going.
* narrow grip tricep flat (very little incline, a 25lb plate on the head section of bench) is very strong. 275 with feet elevated and not to much tension on the lowerback.

* heres my self-assembled cable station in the bedroom. did the upright rows here. not as smooth yet compared to the gyms because its not broken in yet.


Thur Sept 3

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets, 190 5x1 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x3 sets, 275x2 | db press 70-80 10x1 sets each

Fri Sept 4

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x2 sets

Sat Sept 5

afternoon
Squats 315-365-405
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70-80 10x2 sets
« Last Edit: September 05, 2020, 10:46:16 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.

CoolColJ

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Re: Kingfush
« Reply #2184 on: August 31, 2020, 05:16:11 am »
+1
is your garage surface flat?

Kingfish

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Re: Kingfush
« Reply #2185 on: August 31, 2020, 10:10:16 am »
+2
is your garage surface flat?

yes thankfully. does not drain down last time i pressure washed it.  ;D
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

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Re: Kingfush
« Reply #2186 on: August 31, 2020, 06:37:12 pm »
+1
last photo in the early august physique photos is looking pretty ridiculous.

that home gym is going to be solid.

:ibsquatting: :strong:

Kingfish

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Re: Kingfush
« Reply #2187 on: September 06, 2020, 10:53:30 pm »
+3
Sept 6-12, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 2 of 5

caloric excess week 4 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Sept 6

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 rest | db press 70 10x2 sets | bw dips 5x4 sets

* just finished a 4-night work week. catching up on sleep now. been only getting 4-6hrs of sleep in the last few days.

Mon Sept 7

morning
Squats 315-365-405

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 rest | one arm upright row 60 5x1 sets | standing cable face pull 140 10x4 sets
Chest Press smith flat bench press 225 rest | db press 70 10x4 sets | bw dips 10x1, 20x1 sets

Tue Sept 8

morning
Squats 315-365-405

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 rest | one arm upright row 60 5x1 sets | standing cable face pull 120-130 10x2 sets each
Chest Press smith flat bench press 225 rest | db press 70 10x1 sets | bw dips 20x1, 10x2 sets

* too much fatigue from the heavy chest pressing in the pass few weeks. had to cut back on those because my squats are not overshooting even with double day workouts. replace with bw dips with good volumes. heavy seated rowing also replaced with lighter face pulls using tricep rope. need to stop at 140-150 ish because i can't support a heavier weight.

Wed Sept 9

morning
Squats 315-365-405

* stronger this morning than yesterday.  could have gone 425 but prefer to get more recovery going.

afternoon
Squats 315-365-405-455x1, 405x2
Back standing cable face pull 120-130-140 10x2 sets each | standing cable row with tricep rope 120-130-140-150x10, 160-170-180-190x5, 180 5x2 sets
Shoulders db press 70 rest | bw dips 10x2 sets

* was able to plant myself better on the standing cable rows and got 190lb going to 5 reps. too much bracing on that weight and not something id do everyday. 180 is a good top set.
* squats feeling so much better already. stopped the backoff at 405x2 but felt explosive enough to get 4-5 paused reps. going ham on the cable rowing volumes. the rope attachment gets my a good squeeze at the top ROM. i pull the resistance to the back and out at the same time for max contraction of the back muscles.

Thur Sept 10

afternoon
Squats 315-365-405-435x1, 405x2
Back standing cable face pull 120-140 10x1 sets each, 150 5x2 sets, 160x5 | seated cable row 180 5x4 sets
Shoulders seated plate loaded machine press 25lb,25x2,25x3 5x1 sets each | bw dips 10x4 sets

Fri Sept 11

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x4 sets

Sat Sept 12

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x4 sets
« Last Edit: September 12, 2020, 09:49:28 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

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Re: Kingfush
« Reply #2188 on: September 13, 2020, 11:39:10 am »
+3
Sept 13-19, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 2 of 5

caloric excess week 5 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Sept 13

morning
Squats 315-365-405
Back bw chins 5x2 sets

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x2 sets | db press 70 10x2 sets

* lowered calories to close to 3K. 3.4K adds fat too fast. 

Mon Sept 14

morning
Squats 315-365-405
Back | Front bw chins 10x1 sets | bw dips 10x1 sets

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable row 180 10x2 sets, 190-200 5x1 sets
Shoulders bw dips 10x1 sets | db press 70 10x2 sets

Tue Sept 15

morning
Squats 315-365-405-425
Back | Front bw chins 10x1 sets | bw dips 10x1 sets

afternoon
Squats 315-365-405-455x1, 405x3
Back seated cable row 180 10x2 sets
Shoulders bw dips 10x1 sets | db press 70 10x2 sets

Wed Sept 16

morning
Squats 315-365-405-425
Back | Front bw chins 5x2 sets | bw dips 10x1 sets, close grip bench press 95-115 10x1 sets, 135 5x2 sets

Squats 315-365-405-435x1, 405x2
Back seated cable row 180 10x2 sets, 190 5x2 sets
Shoulders db press 70 10x2 sets, 80 5x2 sets

* been squatting consistently stronger after all the fatigue from the 225+ of benching wore off. the db press is doing a good job of thickening my front delts with adding fatigue to my back. the dips take care of the triceps. i have no heavy db at home so i had to go with the bench press for the shoulders. focusing on moving the bar down to my mid section with elbows to the side. need to use the lowest weight than can get the job done so i don't tense my back.
* 405x3 added some fatigue. coordination was good. legs not very strong. 

Thur Sept 17

afternoon at home
Squats 315-365-405-455x1, 405x2
Back bw chins neutral bw 10x2 sets
Shoulders close reverse grip bench press 135 5x2 sets

* yey. got 455 at my home gym. skipped the fight-club gym because i wanted to get more sleep for this 4-night work week. my appointment at that gym is 2-3:30pm which gets me only a 4hr + 1.5hr day time sleep. i take a nap after i get back home. i can only go 405-425-455 at home with the bumpers i have. 435 would be nice today but still got 455 without a lowerback punishing grind.
* reverse grip on the bench press for healthier shoulders and elbows. i feel strongest pulling with the palm up grip so why not push the same way.

Fri Sept 18

afternoon at home
Squats 315-365-405-455x1, 405x2
Back bw chins neutral bw 10x2 sets
Shoulders close reverse grip bench press 135 10x2 sets, 185 5x1 sets

* back to back 455 on the work side of the week. the warmup up to 405 felt easier and more explosive than yesterday but the 455 moved slower.
* my caloric excess plan has to stop. there is no way i'm getting into the mid 200 without being fatter. maintain 198-202 indefinitely and get 475 on very good days.
 
Sat Sept 19

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable rows 180 5x4 sets
Shoulders close reverse grip bench press 135 10x4 sets
« Last Edit: September 19, 2020, 11:43:20 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

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Re: Kingfush
« Reply #2189 on: September 20, 2020, 09:53:09 pm »
+2
Sept 20-26, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 4 of 5

Sun Sept 20

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable rows 180 5x4 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 135 10x4 sets, 185 5x1 sets

* strong start to the week. i do little isolation work for tricep and back on my bedroom cable station that i don't log. these are post workout dynamic stretching. light-moderate weight.

Mon Sept 21

morning garage
Squats 315-365-405-425x1
Shoulders close reverse grip bench press 135 10x4 sets, 155 5x1 sets

afternoon
Squats 315-365-405-435x1, 405 1x2 sets
Back seated cable rows 180 5x2 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 165 5x2 sets

Tue Sept 22

morning garage
Squats 315-365-405-425x1
Shoulders close reverse grip bench press 155 5x2 sets
Back bw chins 5x2 sets

* eased up on the bench press reps down to 5.

afternoon
Squats 315-365-405-435x1, 405 2x1 sets
Back seated cable rows 180 5x4 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 165-185 5x2 sets

* slowly getting strong again on squats. the 10 reppers of bench pressing fatigued my core. commercial gym opening again tmrw. i still might go to this one thats 5 mins away.
« Last Edit: September 22, 2020, 07:14:35 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.