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Author Topic: Kingfush  (Read 690569 times)

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Kingfish

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Re: Kingfush
« Reply #1395 on: October 03, 2013, 09:35:30 pm »
+2
Thur 2:00pm
Oct 3, 2013

Full Squats - Paused
455 #100 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 18 | on-off: 5-2. 6-1. 18-0  :strong:

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-2. 1-3. 1-4.

Cable Rows or Chins - Paused
Rest 2  or  BW x20 Day 1  |  on-off: 1-2. 1-0

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 6  |  on-off: 1-0. 1-6

* BW210#11. ~ 8hr sleep. got home a little early to go to a morning training. got more sleep than most work nights. got 455 like a 425. smooth - no noticeable sticking point slow down and the rep was also quick. felt like i could have grinded a 475 already.
« Last Edit: October 04, 2013, 12:28:34 am by Kingfish »
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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 #1396 on: October 04, 2013, 08:13:56 pm »
+1
Fri 2:00pm
Oct 4, 2013

Full Squats - Paused
455 #101 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 19 | on-off: 5-2. 6-1. 19-0  :strong:

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-2. 1-3. 1-5.

Cable Rows or Chins - Paused
Rest 3  or  Rest 1  |  on-off: 1-3. 1-1

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 7  |  on-off: 1-0. 1-6

* BW210#12. ~ 8hr sleep. 455 was noticeably heavier today but still nothing that would have added too much fatigue. il do this again tmrw as long as i get good sleep. last work night today.
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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 #1397 on: October 05, 2013, 09:55:35 pm »
+1
Sat 4:30pm
Oct 5, 2013

Full Squats - Paused
455 #102 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 20 | on-off: 5-2. 6-1. 20-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-2. 1-3. 1-5.1-0

Cable Rows or Chins - Paused
Rest 4  or  Rest 2  |  on-off: 1-4. 1-2

Dumbell Press or  Dips - Paused
Rest 2  or  Rest 8  |  on-off: 1-2. 1-8.

* BW210#13. ~ 7hr sleep. 455 did not feel as heavy as i thought coming from a weak sleep. 465 possible today. no work tonight. all i have to do is sleep 8+hr and il finish my 21 tmrw.
* did the calf raises after 5 days off. if i fatigued something, it should be worst on the 2nd day anyway. nothing to worry for tmrw.
* my 210BW will be 2weeks stable tmrw. good time to deload and see how far i can overshoot.
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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 #1398 on: October 05, 2013, 10:46:15 pm »
+1
Excited for your deload. Im about to do one myself since ive gained 5lbs bodyweight yet squat hasnt improved in 2+ months

How exactly are you going to deload?
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I'm LAKERS from The Vertical Summit

Kingfish

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Re: Kingfush
« Reply #1399 on: October 05, 2013, 11:49:51 pm »
0
Quote from: Dreyth on October 05, 2013, 10:46:15 pm
Excited for your deload. Im about to do one myself since ive gained 5lbs bodyweight yet squat hasnt improved in 2+ months

How exactly are you going to deload?

will keep consecutive heavy days to a limit.

i might also switch back to my favorite -  backoff set centered routine.. like a 475/455x1, 425/405 x6-8.. + 50-70lb jump squats.
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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 #1400 on: October 06, 2013, 07:34:52 pm »
+2
Sun 2:00pm
Oct 6, 2013

Full Squats - Paused
455 #103 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 21 | on-off: 5-2. 6-1. 21-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 2 | on-off: 1-3. 1-5. 2-0

Cable Rows or Chins - Paused
100 x20 Day 1  or  Rest 3  |  on-off: 1-0. 1-3

Dumbell Press or  Dips - Paused
Rest 3  or  BW X30 Day 1  |  on-off: 1-3. 1-0.

* BW210#14. ~ 8hr sleep. 455x1 #21 of 21.  not the strongest 455 but it did not feel very heavy.  might still go 455x1 tmrw and back off into singles of 405s x6-8. 1-2 day following that will top off at 405.
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 #1401 on: October 07, 2013, 07:34:03 pm »
+1
Mon 1:30pm
Oct 7, 2013

Full Squats - Paused
455 #104 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 22 | on-off: 5-2. 6-1. 22-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-3. 1-5. 2-1

Cable Rows or Chins - Paused
Rest 1 or  Rest 4  |  on-off: 1-1. 1-4

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 1  |  on-off: 1-0. 1-0.

* BW210#15. 8+hr sleep. 455x1 was light today. initially plan to do 405 backoffs. did not work. can't waste this much explosiveness in the legs. will get very good sleep and diet today and will vid a 465+ tmrw.
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 #1402 on: October 08, 2013, 08:57:27 pm »
+3
^ yes. biotech. go fidelity or etrade for investing guides.

Tue 2:00pm
Oct 8, 2013

Full Squats - Paused - Maintenance
455 #104 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
475 x1 Day 23 | on-off: 5-2. 6-1. 23-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-3. 1-5. 2-1

Cable Rows or Chins - Paused
Rest 2 or  Day 1

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 2 

* BW210#16. 8+hr sleep. 475#1. beautiful.
* the 455 becomes less intimidating now. 4 plates and a 35 look so heavy. il maintain 455s while maintaining 210BW more proteins and lesser carbs.

475#1
<a href="http://www.youtube.com/watch?v=ypOgH5-6-lk" target="_blank">http://www.youtube.com/watch?v=ypOgH5-6-lk</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.

Kingfish

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Re: Kingfush
« Reply #1403 on: October 09, 2013, 09:19:51 pm »
0
Wed 4:00pm
Oct 9, 2013

Full Squats - Paused - Maintenance
455 #105 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 24 | on-off: 5-2. 6-1. 24-0

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

Cable Rows or Chins - Paused
Rest 3 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 3 

* BW210#17. 8hr sleep. recovered from the 475 yesterday. 455 was heavier than usual but nothing too tiring. wed-sat night this week.
* squats on on maintenance for now with this 475/455 loading on good days, 425 on sleep deprived days. i will not be progressing with 475 anytime soon. id have to be at least BW215-225lb to pause rep a 495. unless i can figure out how be 10lb heavier with more quads than fat, i really don't see myself realistically putting a 495 goal without leaving the mid teens BF%.
* at 5'10 3/4 - an athletic lean  (12-15%) 220lb naturally is close to impossible. id probably stop here at 210lb for months/years and go up in BW+squat again after i trim myself into 10%BF while still being 475lb strong. 
 
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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.

LBSS

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Re: Kingfush
« Reply #1404 on: October 09, 2013, 10:07:41 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

Kingfish

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Re: Kingfush
« Reply #1405 on: October 10, 2013, 09:38:10 pm »
0
Thur 5:00pm
Oct 10, 2013

Full Squats - Paused - Maintenance
455 #106 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 25 | on-off: 5-2. 6-1. 25-0

Calf Raise - Leg Press - Paused
Rest 1

Cable Rows or Chins - Paused
Rest 4 or BW x20 Day 2

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 4 

* BW210#18. 7.5hr sleep. routine 455.
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 #1406 on: October 12, 2013, 12:41:29 am »
0
Fri 5:00pm
Oct 11, 2013

Full Squats - Paused - Maintenance
455 #107 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 26 | on-off: 5-2. 6-1. 26-0

Calf Raise - Leg Press - Paused
Rest 2

Cable Rows or Chins - Paused
Rest 5 or Rest 1

Dumbell Press or  Dips - Paused
Rest 2  or  Rest 5 

* BW210#18. 8hr sleep. weak dinner last night. empty BW was 208lb. counted it as a 210 after liquids and protein shakes. another day with this diet and il be a lot weaker. will try to make up something tonight. 455 was heavier than usual. thought id blast thru it easily because of good sleep. so much easier to get daytime sleep when it gets colder.
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 #1407 on: October 12, 2013, 11:02:38 pm »
0
Sat 4:30pm
Oct 12, 2013

Full Squats - Paused - Maintenance
455 #108 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 27 | on-off: 5-2. 6-1. 27-0

Calf Raise - Leg Press - Paused
Rest 3

Cable Rows or Chins - Paused
Rest 6 or Rest 2

Dumbell Press or  Dips - Paused
45x20 Day 1  or  Rest 6 

* BW210#19. 8hr sleep. ate better than yesterday. 455 was easy again. 465 strong today even on a work night. will vid a 475 next mon/tue from another angle.
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 #1408 on: October 13, 2013, 08:50:55 pm »
0
Sun 2:30pm
Oct 13, 2013

Full Squats - Paused - Maintenance
455 #109 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 28 | on-off: 5-2. 6-1. 28-0

Calf Raise - Leg Press - Paused
Rest 4

Cable Rows or Chins - Paused
Rest 7 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45x20 Day 2  or  Rest 7 

* BW210#20. 7.5hr sleep. will go for another 455 top tmrw even if i feel strong already. 475 on tue.
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 #1409 on: October 14, 2013, 08:13:23 pm »
+4
Mon 3:30pm
Oct 14, 2013


Full Squats - Paused - Maintenance
455 #109 | 465 #4 | 470 #1| 475 #2
315 x1
365 x1
405 x1
475 x1 Day 29 | on-off: 5-2. 6-1. 29-0

Calf Raise - Leg Press - Paused
Rest 5

Cable Rows or Chins - Paused
100 x20 Day 1 or Rest 1

Dumbell Press or  Dips - Paused
Rest 1 or  Rest 8 

* BW210#21. >8hr sleep. 405 felt so light already. did 475. looks so much easier this time. hopefully i can get leaner and leaner at 210ish.. lifts like this makes 495 not very impossible. 

475#2
<a href="http://www.youtube.com/watch?v=JjT79xqyfO8" target="_blank">http://www.youtube.com/watch?v=JjT79xqyfO8</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.
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