Author Topic: Kingfush (Read 689927 times)

Kingfish · « **Reply #1455 on:** January 15, 2014, 04:33:34 am »

Jan 12-18, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Jan 12 boracay. island without anything gym. 1-leg squats x20. chins x20 x20 x20 x20 using life guard tower ladder.

Mon Jan 13 boracay. island without anything gym. 1-leg squats x20 chins x20 x20

Tue Jan 14 boracay. island without anything gym. 1-leg squats x20 chins x20 x20

Wed Jan 15 boracay. 1-leg squat x 20. chins x20 x20.. high rep leg work doing damage. jello quads, glutes seem fine.

Thur Jan 16 405x1 | +20. gym in manila. first time in weeks to squat with a proper oly bar. BW204-208lb. too much fish.

Fri Jan 17 365x1 back to town. not enough sleep time to recover from the stress of travels.

Sat Jan 18 365x1 enjoyed too much mountain biking. quads jello a bit.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20
4x45s x20

Cable Rows or Chins - Paused
BWx20
100x20 skip for 3 weeks. 150lb full stack here
75x20

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20
65x20

* week 3 of 3. vacation.

beats any pullup bar in the gym. grip strength will be tested.

Kingfish · « **Reply #1456 on:** January 18, 2014, 06:11:40 pm »

Jan 19-25, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Jan 19 365x1 tired

Mon Jan 20 405x1 tired

Tue Jan 21 1-legged squat x20. did this at 10,000ft in the air.

Back to SF

Wed Jan 22 405x1 jet-lagged

Thur Jan 23 365x1x1 BW 204.

Fri Jan 24 365x1x1, 315x1. diarrhea. took gout medicine. something i ate in taipei messed me up. thought it was lean beef. probably beef tongue. it was awesome though.

Sat Jan 25365x1. this is BS. BW204lb consistent lately. cannot over exert myself. taking it easy with squat.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Sat
4x45s x20 Wed Thur Fri

Cable Rows or Chins - Paused
BWx20 Wed
100x20 Sat

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
60x20
70x20 Wed

* BW depleted to 202-206 after 3 weeks of vacationing. i was eating big meals but got caloric deficit from too much activities and lack of over-sleeps. my SF routine is work-eat-sleep-lift-sleep... and sleep some more.

* i'll slowly get back to my boring routine. i still want to take a shot at a paused 495.

* my seated dumbell shoulder press is at 70lb 8-6-6 reps now. not everything is weak.

* added dumbell rows for my upperbody pulling during my vacation. there is not enough weight to use for the cable rows. used 100-110lbs DBs. used the lowerdumbell rack as bracing with the non-pulling hand. did my 100lb cable rows today for the first time in almost 4 weeks. it felt light coming from 110lb DBs. grip gave up on 16th rep.

LBSS · « **Reply #1457 on:** January 23, 2014, 05:52:30 pm »

Quote from: Kingfish on January 18, 2014, 06:11:40 pm

* i'll slowly get back to my boring routine. i still want to take a shot at a paused 495.

Kingfish · « **Reply #1458 on:** January 26, 2014, 10:05:45 pm »

Jan 26 - Feb 1, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Jan 26 365x1 resting. BW202. still dehydrated - diarrhea induced gout medicine. left big toe bone hurting. accidentally ate cow organs in taipee.
Seated Dumbell Press - 70x10 4-4-2, 50x20 10-10
Cable Rows - 100x20 10-10

Mon Jan 27 365x1x1, 315x1x1 resting. BW204
Neutral Grip Chins - BWx20 12-6-2
Seated Calf Raise Sled - 4x45s x20
Seated Dumbell Press - 70x20 4-4-4-4-4
Dumbell Rows - 110x10 3-3-3-1
Cable Rows - 100x20 10-10

Tue Jan 28 315x10 singles
Neutral Grip Chins - BWx20 12-6-2
Seated Calf Raise Sled - 4x45s x20
Seated Dumbell Press - 70x10 3-4-3

Wed Jan 29 365x1, 315x1
Seated Dumbell Press - 70x20 5-5-5-3-2 (3 sets, then did 12 chins.. tired from chins.. could have gotten 4 but still need to get to 20.. did 3-2)
Neutral Grip Chins - BWx20 12-8
Seated Calf Raise Sled - 4x45s x20

Thur Jan 30 365x1 315x1
Seated Dumbell Press - 70x20 6-4-4-3-3
Neutral Grip Chins - BWx20 12-6-2
Seated Calf Raise Sled - 4x45s x20

Fri Jan 31315X4 1-1-1-1
Seated Dumbell Press - 70x10 4-3-3
Neutral Grip Chins - BWx20 8-6-6
Seated Calf Raise Sled - 4x45s x40 20-10-10

Sat Feb 1315x4 1-1-1-1
Seated Dumbell Press - 70x20 6-6-5-3
One-Hand Cable Rows - 100x20 14-6
Leg Press Calf Raise - 9x45s x10 6-4

Kingfish · « **Reply #1459 on:** February 02, 2014, 06:45:10 pm »

Feb 2-8, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Feb 2 315x1x1 365x1 BW208
Seated Dumbell Shoulder Press - 70x20 8-6-5-1
One Hand Cable Rows - 100x10

Mon Feb 3 315x1x1x1x1 BW208 weak. need more time to recover from the vacation. BW almost there. strength still missing.
Seated Dumbell Shoulder Press - 75x20 4-4-3-4-3-2 almost strong enough for 80lb.
Seated Calf Raise Sled - 4x45s x40 20-20

Tue Feb 4315x1x1x1x1 BW206-210 weak.
Seated Dumbell Shoulder Press - 75x10 4-4-3
Seated Calf Raise Sled - 4x45s x40 20-20
BW Chins x20 10-10

Wed Feb 5315x1 365x1 315x1 BW 206-208 weak.
Seated Dumbell Shoulder Press - 80lbx10 4-4-3 will stop with this weight and aim for an x8-6-6 rep to get to 20 daily reps.
Seated Calf Raise Sled - 4x45s x20
BW Chins x20 10-10

Thur Feb 6315x1x1 BW206-208
Seated Dumbell Shoulder Press - 80lbx10 3-3-2-2
Seated Calf Raise Sled - 4x45s x20
BW Chins x20 10-6-4

Fri Feb 7315x1x1 BW206
Seated Dumbell Shoulder Press - 80lbx10 3-3-3-2
Seated Calf Raise Sled - 4x45s x20 x20
Chins+45lb x10 5-4-1

Sat Feb 8315x1 365x1 BW206 starting to feel a lot better. had 405 today. took it easy. still have a little bloatedness in my left foot.
Seated Dumbell Shoulder Press - 80lbx10 3-3-4
Chins+45lb x10 4-4-2

Kingfish · « **Reply #1460 on:** February 10, 2014, 04:24:07 am »

Feb 9-15, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Feb 9 315x1x1 BW206
Seated Dumbell Shoulder Press - 80x10 4-3-3
Chins+45 x10 6-4
One Hand Cable Rows - 100x10
Smith Machine Calf Raise - 4x45s x10 x10

Mon Feb 10315x1 365x1 left foot still broken. gout from something i ate jan 21 (3 weeks ago) still got my left big toe bone a little puffy. cannot put too much pressure on the balls of my feet. im due for a deload anyway.
Seated Dumbell Shoulder Press - 80x10 3-3-3-1
Calf Raise Sled 4x45s x20 x20
Chins+45 x10 5-4-1

Tue Feb 11315x1x1 365x1 felt so much stronger lately but will not go heavy until all soreness is out.
Seated Dumbell Shoulder Press - 80x20 4-4-3-3-2-3-2
Calf Raise Sled 4x45s x20 x20

Wed Feb 12315x1x1 365x1 405x1 left foot puffiness almost gone. still a little uncomfortable but was able to rep 365 easily. did 405. would have failed a 425.
Calf Raise Sled 4x45s x20 x20
Seated Dumbell Shoulder Press - 80x10 4-3-3
Chins+45 x10 4-3-3

Thur Feb 13 315x1x1 365x1 405x1 will go light tmrw. things starting to look good again.
Calf Raise Sled 4x45s x20 x20
Seated Dumbell Shoulder Press - 80x10 4-3-3

Fri Feb 14 315x1x1x1 Rest 1 of 2 BW 206-208
Calf Raise Sled 4x45s x20 x20
Seated Dumbell Shoulder Press - 80x10 3-3-2-2

Sat Feb 15 315x1x1 365x1 Rest 2 of 2 BW 206-208
Seated Dumbell Shoulder Press - 80x10 3-4-3
Chins+45 x10 4-3-3

Kingfish · « **Reply #1461 on:** February 16, 2014, 11:59:53 pm »

Feb 16-22, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Feb 16 315x1x1 365x1
Seated Dumbell Shoulder Press - 80x20 3-4-3-3-3-3-3-3
BW chins x10

Mon Feb 17 315x1x1 365x1
Seated Dumbell Shoulder Press - 80x20 3-3-3-3-3-2-3
Calf Raise Sled - 4x45s x20 x20
BW chins x20 10-6-4

Tue Feb 18

Morning 1:00pm
315x1x1x1 still resting. left foot not very puffy anymore. will cut back and take it easy on the upperbody push/pull whenever i feel ready to go 405+ again.
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x20 x20
BW chins x20 8-6-6

Afternoon 7:00pm
315x1 365x1 405x1 +20 had dinner and hot bath after first workout. did not feel tired at all. squat again after 6hrs. first time in a while the 405 felt like a warmup weight.
One Arm Cable Rows 100x20 16-4
Seated Dumbell Shoulder Press - 80x10 4-4-4

Wed Feb 19
315x1 365x1 405x1 +20
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x20 x20
BW chins x10

Thur Feb 20
315x1 365x1 405x1
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x20 x20
BW chins x10

Fri Feb 21
315x4 singles
Seated Dumbell Shoulder Press - 80x4 2-2 tired. first 2 reps felt heavy. rest and see if i can get it going. 2nd set did not feel so much stronger than first. done.
Calf Raise Sled - 4x45s x24 x24 full paused reps. did for time. stopped at 60-65 secs

Sat Feb 22
315 315 365 315
Seated Dumbell Shoulder Press - 80x10 3-3-4
Calf Raise Standing machine 225 x20 10-10

Kingfish · « **Reply #1462 on:** February 23, 2014, 06:36:10 pm »

Feb 23 - Mar 1, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Feb 23 315 365 405
Seated Dumbell Shoulder Press - 80x20 3-4-4-5-4

Mon Feb 24

Morning
315 315 315 might lift again later if i feel a lot stronger after a meal.
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x24 x24 stop at rep 24 to complete all paused reps at ~ 60 seconds. 2 reps per 5 seconds cadence.

Afternoon
315 365 405
One arm cable rows 100 x20

Tue Feb 25 315-315-365-405
Seated Dumbell Shoulder Press - 80x20 4-5-4-4-3
Calf Raise Sled - 4x45s x24 x24 stop at rep 24 to complete all paused reps at ~ 60 seconds. 2 reps per 5 seconds cadence.

Wed Feb 26 315-315-365-405
Seated Dumbell Shoulder Press - 80x10 4-4-3
Calf Raise Sled - 4x45s x24 x24

Thur Feb 27 315-315-315-315
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x24

Fri Feb 28 315-315-315-315
One hand cable rows 100x20 10-10

Sat Mar 1 315-315-365
Seated Dumbell Shoulder Press - 80x10 4-4-3
BW Chins x10

Kingfish · « **Reply #1463 on:** March 03, 2014, 12:16:44 am »

Mar 2-8, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Mar 2 315 315 365 405 il give myself another week of 405 top set. il go back to my squat only routine within this month with accessory lifts sparingly.
Seated Dumbell Shoulder Press - 80x20 4-4-4-4-3-1

Mon Mar 3

Morning
315-315-315
Calf Raise Sled 4x45s x24

Afternoon
315-365-405 +20 thought about just doing the squats to really freshen myself. too late. DB shoulder press feeling very strong. the 80 is not as tiring anymore. will go back to 20-30 rep dips soon.
Seated Dumbell Shoulder Press - 80x10 5-5

Tue Mar 4

Morning
315-315-315
Calf Raise Sled 4x45s x24

Afternoon
315-365-405 +20
- i could tell from doing the chins that my lowerback has some tightness from all the seated shoulder DB press that i've been doing. i needed a morning 315 singles just to get my form ironed out. i had no way of lifting the 365-405 smoothly in the morning.
- will skip the DB shoulder press for now and do BW dips x20-30 for my upperbody push. 80lb DB press can wait till i get the tightness out.

BW Chins x20 12-8

Wed Mar 5
Morning
315-315-315

Afternoon
315-365-405 +20
BW Dips x40 10-10-10-10
Calf Raise Sled 4x45s x24

Thur Mar 6
315-315-365-405 +20 no more shoulder pressing for now.
BW Dips x30 10-20

Fri Mar 7
315-315-365-365 not enough carbs in the morning. no time to cook rice. got home a little late this morning. ate mostly proteins. was still 405 strong but it will fatigue me.
BW dips x20
BW chins x20

Sat Mar 8
315-315-365
BW chins x20

Kingfish · « **Reply #1464 on:** March 09, 2014, 08:38:56 pm »

Mar 9-15, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Mar 9 #1 315-315-365-405
BW chins x20 12-8

#2 315-365-405 +20 too much sleep. had to do it again. still not overpowering this 405 enough to use something heavier. 405 felt like 365 last november. have to really stick to the plan and not fatigue myself with other little lifts.
BW chins x20 10-8-2

Mon Mar 10 #1 315-365-405 no need for the 2 singles of 315 to get things going. feeling stronger little by little. might lift again later if i feel like it.
BW dips x20 10-10

#2 315-365-405 +20 will do only x1 squat a day alternating the dips/chins next week.
BW dips x20

Tue Mar 11

#1 315-315-315
BW chins x20 10-8-2

#2 315-365-405-425 +20 here we go. could have done a smooth 435. 440 would go up but tiring. BW 210-214

Wed Mar 12

315-315-365-405
BW dips x14 x14

Thur Mar 13

315-315-365-405
BW dips x20 14-6
BW chins x20 12-8

Fri Mar 14

315-315-365-365
BW dips x14 x14

Sat Mar 15

315-315-365-365
BW chins x12 x8

Kingfish · « **Reply #1465 on:** March 17, 2014, 10:21:41 pm »

Mar 16-22, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Mar 16

315-315-365
BW chins x12 x8

Mon Mar 17

315-365-405
BW chins x12 x8

Tue Mar 18

#1 315-365-405
BW chins x12 x8

#2 315-365-405-425
BW dips x14 x14

Wed Mar 19

#1 315-315-315
BW dips x14

#2 315-365-405
BW dips x14
BW chins x10

Thur Mar 20

315-315-365-405
BW dips x20 x20

Fri Mar 21

315-315-365-405 first time in months that i'm 405 strong on my weakest day. this is going to get better and better. still can't believe i did 455 for 56 straight days and messed it up so badly like this. im still thankfull that i did not injure anything. just burned myself out doing so much of the little lifts.
BW chins x10

Sat Mar 22

315-315-365-405
BW chins x10 x10

vag · « **Reply #1466 on:** March 22, 2014, 06:27:05 am »

Back in the 400s for good, i see even a 425+20 last week, nice, it is coming back!

Requesting switch back to daily updates, you are too much of a beast for us to have to search the edits on the weekly posts, reading your daily routine 400+ lifts is very motivating!

vincevega · « **Reply #1467 on:** March 22, 2014, 12:24:37 pm »

how does your svj compare @ 365/405 vs 455+?

Raptor · « **Reply #1468 on:** March 22, 2014, 02:54:13 pm »

Quote from: vincevega on March 22, 2014, 12:24:37 pm

how does your svj compare @ 365/405 vs 455+?

Yeah it would be very interesting to know

Kingfish · « **Reply #1469 on:** March 22, 2014, 09:06:53 pm »

Quote from: vag on March 22, 2014, 06:27:05 am

Requesting switch back to daily updates, you are too much of a beast for us to have to search the edits on the weekly posts, reading your daily routine 400+ lifts is very motivating!

thanks. weekly log makes it a lot easier to keep track of my progress. i do not do much to keep posting daily routines.

Quote from: vincevega on March 22, 2014, 12:24:37 pm

how does your svj compare @ 365/405 vs 455+?

SVJ ~ 176-182BW
365 ~ low 30s
405 ~ mid 30s
440 ~ high 30s- 40s

i did not SVJ test while i was constantly doing 455. my BW and BF will just get me injured.

if i really wanted to see if i can SVJ in the low 40s, i need to rep 475 on peak days, and lean out to ~ 186-190BW. not enough drive train for it at this time. i already did SVJ 2-hand dunks with high 30s/40.. called it a day after that.

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Author Topic: Kingfush (Read 689927 times)

Kingfish

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