Author Topic: Kingfush (Read 689717 times)

Kingfish · « **Reply #1065 on:** January 31, 2013, 12:06:21 pm »

Thur 8:30am
Jan 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press
- BWx20

* workout at home. need time to catch up on sleep.

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Thur 4:00pm
Jan 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x3 | 1.1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press

* broke into the BW190s again. moved top set a little bit to 440x1 to get more backoff feel into the 425s. 440 felt easy too. had at least another 5-10lbs before i get into the near max form. got really confident lifting the 405lb+ now because i'm not really sleep recovered today with just 6hr after staying awake for almost 20hrs working the night shift.
* i will CNS burn if i don't sleep well later. will find a way around that.

Kingfish · « **Reply #1066 on:** February 01, 2013, 12:19:48 pm »

Fri 8:00am
Feb 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

* found a way to get my sleep back. still the same, the morning warmup workout is just a prep for later. i will not get anything over 425 at this time.

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Fri 4:00pm
Feb 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 x2| 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press

* not as strong as yesterday. did not have the third clustered single of 425s. did more reps doing 2 sets of x2. either from irregular sleep pattern (most likely) or just because of the accumulation of heavy reps lately. might backoff tmrw if i don't sleep well.

Kingfish · « **Reply #1067 on:** February 02, 2013, 11:16:48 am »

Sat 8:00am
Feb 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press

* workout at home after the work night. no sleep since 2pm yesterday (18hr). did not feel uncoordinated, just tired and sleepy.

-------------------------------------------------------------------------------------------------

Sat 4:00pm
Feb 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 x2| 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press

* sleep deprived a bit but surprisingly strong this afternoon. the 440x1 went up like routine. the clusters of 425s gave me some fight but nothing close to getting pinned or CNS overuse. 4th night of 13hr work schedule. will sleep quickly this morning after doing the 315s at home.. wake up mid afternoon and watch our 49er take it. lift afterwards.
* i'm happy at this low 190s BW. 4 plates never felt so easy. these are paused reps too like how i've been doing them for the past year or two. i could be strong enough to bounce up a 455-475 at this time but id rather lift it up.

Kingfish · « **Reply #1068 on:** February 03, 2013, 07:38:03 pm »

Sun 8:00am
Feb 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press

* workout at home after the work night. no sleep since 2pm yesterday (18hr). did not feel uncoordinated, just tired and sleepy. again.. 2nd day in a row.

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Sun 2:00pm
Feb 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405 x0 | leg press

* not enough time to do all my workout. decided to lift before the game. just did the squats. chins at home. slept 8:30-12:30pm, 1-2pm. yes, my sleep is clustered too. when i'm sleep deprived from a workweek, the 2nd cluster of sleep makes a lot of difference.
* 440x1 on my weakest day still went up. felt confident and did the squat outside the rack. gyms almost empty anyway. little struggle midway up but nothing too serious. the backoff 425s felt tiring again and just did 2 singles with good rest time.

440x1 at 188-192BW
<a href="http://www.youtube.com/watch?v=ozdetncWM7U" target="_blank">http://www.youtube.com/watch?v=ozdetncWM7U</a>

LBSS · « **Reply #1069 on:** February 04, 2013, 09:51:55 am »

nice squat. i can't help but think that one of the major things you have going for you is a really strong back. i don't think it's my legs that fail me on heavy weights, it's that i pitch forward.

Kingfish · « **Reply #1070 on:** February 04, 2013, 12:02:30 pm »

Quote from: LBSS on February 04, 2013, 09:51:55 am

nice squat. i can't help but think that one of the major things you have going for you is a really strong back. i don't think it's my legs that fail me on heavy weights, it's that i pitch forward.

thanks. i built up a very "isometric" strong erector chain.. by doing those very heavy smith calf raises, up to 765s x3 very controlled reps. for the dynamics, i still do high rep backextensions with 135s every now and then.. 10-20reps.

if my back was taxed in that 440x1 attempt on vid, i would have just dumped the bar when it got stuck midway up. you can clearly see from the vid that i corrected my form by muscling it back when i leaned forward at the start of concentric.. most of my top set lifts are smoother than this. i'm not very good with timing of my vids.

Mon 7:00am
Feb 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - 45 deg seated sled

* squats felt very strong and smooth. not expecting to lift this good coming from a very long break. last lift was at 2pm yesterday. got all my sleep back. slept from 8:30pm - 5:30am.
* 49ers suck. 4 attempts to win the game. did not deliver.

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Mon 3:30pm
Feb 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
430 x2 x1 x1 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press

* overpowered the 440x1 by at least 15-20lbs. increased the backoff weight to 430s. was still able to get the x2 with 60sec reset on the first cluster. did the other 2 singles with good rest in between ~ 5mins.
* thought about adding the smith calf raise again..almost did that today but was able to stop myself. stick to the plan and get to 455x1 top set, maintain that and take it from there.

LBSS · « **Reply #1071 on:** February 04, 2013, 03:48:08 pm »

yeah but you're up near where your squat was before and IIRC you hadn't done the super-heavy calf raises until the last however many months. did you just do GHR/back extensions before, or did you have some isometric work in before, too?

Kingfish · « **Reply #1072 on:** February 04, 2013, 05:12:56 pm »

Quote from: LBSS on February 04, 2013, 03:48:08 pm

yeah but you're up near where your squat was before and IIRC you hadn't done the super-heavy calf raises until the last however many months. did you just do GHR/back extensions before, or did you have some isometric work in before, too?

GHR/backextension as accessories lifts did not change much after i get to rep 135s. no heavy smith calf raises until mid-late 2012. the heaviest i've used before was with the supra max half squats at 515-525s x2

yes, i was able to lift 440 before (445max), but those were inconsistent peak lifts that i can do 1-2/week (if everything goes well) and rest 2-3 days in between. i've been lifting this 440 daily for almost 2 weeks now.

LBSS · « **Reply #1073 on:** February 04, 2013, 06:02:08 pm »

word, difference noted. by back extensions do you mean on a 45-degree hyper thingy? like the top pic here:

or on a GHR machine?

Dreyth · « **Reply #1074 on:** February 04, 2013, 06:37:49 pm »

Quote from: Kingfish on February 04, 2013, 05:12:56 pm

yes, i was able to lift 440 before (445max), but those were inconsistent peak lifts that i can do 1-2/week (if everything goes well) and rest 2-3 days in between. i've been lifting this 440 daily for almost 2 weeks now.

holy shit when are you going to test your vert man?

Kingfish · « **Reply #1075 on:** February 04, 2013, 09:12:24 pm »

Quote from: LBSS on February 04, 2013, 06:02:08 pm

word, difference noted. by back extensions do you mean on a 45-degree hyper thingy? like the top pic here:
or on a GHR machine?

GHR bench i have at home.

Quote from: Dreyth on February 04, 2013, 06:37:49 pm

holy shit when are you going to test your vert man?

when i get to 455x1 top set, i might lower my carb intake (brown rice) again to lean out to the 8%ish BF while maintaining my strength. i'l do more jumping/test when i'm leaner.

right now, its all about the squat poundage to 455x1 and BW to the mid-high 190s. i was actually surprised that i did not gain too much fat going from low-mid 170s to low 190s im ~ 7-8 weeks. abs still visible (although i can really feel the thicker fat in there, but still the soft kind of fat), and the blood pipes in my calves/arms are still there.

my weight gain is so simple but it worked really well.. from 0 rice per meal to 2 cups a meal. i eat 2x/day post workout. 9am/6pm.

Dreyth · « **Reply #1076 on:** February 04, 2013, 09:16:39 pm »

15lbs in about 8 weeks? 2lb gain a week? i would have put on too much fat at that speed. great genetics man! this time around, im going to try gaining just 2lbs a month.

how fast did you lose the weight?

Kingfish · « **Reply #1077 on:** February 04, 2013, 09:53:22 pm »

Quote from: Dreyth on February 04, 2013, 09:16:39 pm

15lbs in about 8 weeks? 2lb gain a week? i would have put on too much fat at that speed. great genetics man! this time around, im going to try gaining just 2lbs a month.

how fast did you lose the weight?

caffeine worked well for controlling my appetite. i still follow the same macros.. high fat+protein, no simple sugar and only big carb source is brown rice. i'm not leaning at this time yet. im stuffing myself with ~ 1500-2000kcal 2x/day. lol

for the weight loss, i will kill the carbs and drown myself with lots of water. that really leans me out.

seifullaah73 · « **Reply #1078 on:** February 05, 2013, 08:36:21 am »

How are you able to progress in your squats. what strategies do you use.
i.e. does high calf raises reflect on your ability to squat more or is it more back strength.

Thanks

Kingfish · « **Reply #1079 on:** February 05, 2013, 08:56:49 am »

Quote from: seifullaah73 on February 05, 2013, 08:36:21 am

How are you able to progress in your squats. what strategies do you use.
Thanks

progressive resistance with more emphasis the backoff sets than the top set, low rep/high sets + caloric excess + lots of sleep.

Tue 6:00am
Feb 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - 45 deg seated sled

-------------------------------------------------------------------------------------------------

Tue 4:00pm
Feb 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 430s
315,365,405,440x1 BW 188-192lb
430 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press

* i feel weaker today. the 4 singles of the backoff 430s yesterday did some damage. the 440x1 went up like routine again without any issues. not mentally ready to lift a 445-455x1 because my BW is still hovering in the 190-192s. i want to be at least at 194-196 before i add more to my top set. i don't want to fatigue too fast.

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Author Topic: Kingfush (Read 689717 times)

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