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Author Topic: Kingfush  (Read 690401 times)

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Kingfish

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Re: Kingfush
« Reply #1305 on: July 30, 2013, 05:55:49 pm »
0
Tue 11:30am
July 30, 2013

Full Squats - Paused
455 #53 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Chins - Paused
Rest 2

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 4th straight day with the 455 and this was my strongest lift so far. so explosive, IMO i could have gotten 465 with the same strict pause. BW 204-206lb. slept 11:30pm-10:00am. getting all the sleep i can take til i start this long work week wed-sat night.
* calf raises with the 9x45s got to rep 18 til i had to shake it out for a few seconds so i can get full ROM again for the last 2 reps. really focus on keeping the low back planted and let all that weight go to the hips. i screwed it up a bit last time. my low back got strained a bit.
* if the 405 single is good, il go for another 455 tmrw and rest for 2-3 days while getting that sub 7hr sleep.
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1306 on: July 31, 2013, 05:04:42 pm »
0
Wed 11:30am
July 31, 2013

Full Squats - Paused
455 #54 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
BW x20 Day 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* BW staying at 204-206lb. 455 becomes  a sub 2.3BW. 5th straight day and i'm overpowering this now by 15-20lbs. lifted it today smoothly and quietly. lots of sleep again 11:30pm-10:00am. will get another 2:00-5:30pm nap if this post workout lunch (steak+rice) does it thing - post meal coma.. ohyes.
*  BW204-208 little by little and the 455 slowly becomes not very heavy anymore. i don't think i can go for 495 anytime soon. if my sub 2.3BW daily repeatable paused rep max formula stays, i need to be at 214lb+ to single this 495 as daily top heavy set. too much eating and strength work. too much fat weight also for my 5'10-3/4" height. (yes. 1/4" short of 5'11). 
* skipped the calf raises. there is no perfect way to use that leg press loaded with 9x45s each side x20 reps and not get some tightness in the lowerback. annoying but not really affecting my squats. calfs are 17.25"

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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Dreyth

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Re: Kingfush
« Reply #1307 on: August 01, 2013, 01:27:54 pm »
+1
goddammit kingfush fix the title  :raging:
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Kingfish

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Re: Kingfush
« Reply #1308 on: August 01, 2013, 09:45:21 pm »
+1
Thur 5:00pm
Aug 1, 2013

Full Squats - Paused
455 #55 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 6

Calf Raise - Leg Press - Paused
Rest 2

Chins - Paused
Rest 1

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 8:30am-12:30pm-2:00pm-4:00pm sleep. BW 206lb. steak/rice before bed. 6th straight day of 455x1. i'm recovering in between 455 days. im so strong right now.

Quote from: Dreyth on August 01, 2013, 01:27:54 pm
goddammit kingfush fix the title

 :trollface:
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

seifullaah73

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Re: Kingfush
« Reply #1309 on: August 02, 2013, 10:34:56 am »
0
It was first kingfish as you can see on the address bar but changed to kingfush like they do with
pwned instead of owned.
 :lololol:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Kingfish

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Re: Kingfush
« Reply #1310 on: August 02, 2013, 09:34:47 pm »
0
Fri 5:00pm
Aug 2, 2013

Full Squats - Paused
455 #56 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 7

Calf Raise - Leg Press - Paused
Rest 3

Chins - Paused
Rest 2

Dips - Paused
Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 8:30am-12:30pm-3:30pm sleep. BW 206lb. steak/rice before bed again. 7th straight day of 455x1. did not recover as good as yesterday. had 5-10lbs over the 455. still a silent lift but not as smooth/explosive as the other days. if i get the same amount of sleep as yesterday (sub 8hrs), the 455 tmrw will not be comfortable.
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1311 on: August 04, 2013, 12:12:14 am »
0
Sat 5:00pm
Aug 3, 2013

Full Squats - Paused
455 #56 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1Rest 1

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Chins - Paused
Rest 3

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* got decent 8:30am-2:30pm-4:00pm sleep. did not feel very tired from the 3rd work night. rest day 1 after 7 straight days of 455s.
« Last Edit: August 04, 2013, 03:20:28 am by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1312 on: August 04, 2013, 08:56:57 pm »
0
Sun 2:00pm
Aug 4, 2013

Full Squats - Paused
455 #56 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 2

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 4

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 X20 Day 1

* 4th work night. tired from the schedule. got 7+hr sleep but did not feel awake. would have been a lot stronger if i take another 2-3hr nap but i need to get some good night time sleep later to really recover. i prefer not to wake up at 2am later because i'm already full of sleep. went and did a light workout early afternoon.
* back to the 455s this monday. BW 204-206. will give myself another 2-3 weeks until end of aug to hit the dry BW206-208 and lift the 475.
* how to judge how much you overpowered a weight? - trial and error. lots of it.
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1313 on: August 05, 2013, 08:59:09 pm »
+4
Mon 3:00pm
Aug 5, 2013

Full Squats - Paused
455 #57 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 2

Chins - Paused
BW x20 Day 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* got some really good sleep to comeback from the 4 sleep deprived work nights. 11pm-5am-9am-11am. BW staying for the 2nd week now at ~206lb.
* 2 rest days topping at 425x1. the 405 today felt so easy. did not bother putting the pins on the 455 so that i have one less thing to  think about - centering myself perfectly so i don't tap the pins on the way down.
* took a vid to see if i overpower this 455 by 15-20lbs. could be 475 strong already. il take my time. i gave myself until end of aug.

455 #57
<a href="http://www.youtube.com/watch?v=K-Fw2PvjadU" target="_blank">http://www.youtube.com/watch?v=K-Fw2PvjadU</a>
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

seifullaah73

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Re: Kingfush
« Reply #1314 on: August 05, 2013, 09:29:52 pm »
+1
Killing it with the squats as always!
 :ibsquatting:

can't wait to see the 475lb squat, you can lift that no problem
since you are becoming well comfortable with 455lb and with as a pause at the bottom as well.
good job

Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: Kingfush
« Reply #1315 on: August 05, 2013, 10:34:43 pm »
+1
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Dreyth

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Re: Kingfush
« Reply #1316 on: August 06, 2013, 12:38:19 am »
0
Are you aiming for a 475 paused squat or regular squat?
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Raptor

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Re: Kingfush
« Reply #1317 on: August 06, 2013, 03:54:17 am »
-2
No safety pins in the rack? Kinda... kinda dangerous.
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Kingfish

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Re: Kingfush
« Reply #1318 on: August 06, 2013, 05:03:24 pm »
+2
Tue 11:30am
Aug 6, 2013

Full Squats - Paused
455 #58 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Chins / Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* not as strong as yesterday on the 455 but was still able to lift it silently. took another vid to compare.
* i had 15-20lbs over 455 yesterday. i barely had 10lbs over it today. if this was yesterday top set, this is how a 465 would have looked like.
* using MSmoviemaker, pause at bottom is ~ 0.2-0.27sec
* the 475 daily top set goal is also a paused rep

455 #58
<a href="http://www.youtube.com/watch?v=EfLIuROUGV8" target="_blank">http://www.youtube.com/watch?v=EfLIuROUGV8</a>
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

seifullaah73

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Re: Kingfush
« Reply #1319 on: August 06, 2013, 09:45:42 pm »
0
Quote from: Raptor on August 06, 2013, 03:54:17 am
No safety pins in the rack? Kinda... kinda dangerous.

You and your minor safety issues
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/
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