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Messages - Kingfish

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1006
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2013, 06:33:26 pm »
Tue 12:30pm
Sept 17, 2013

Full Squats - Paused
455 #86 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 2 | on-off: 5-2,6-1,2-0

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-7. 1-2

Cable Rows or Chins | Dips - Paused
Rest 3  or  Rest 1  | Rest 2  | on-off: 1-3. 1-1. 1-2

* BW208. 5+2.5 hr sleep. i guess i'm not very tired skipping most of the other exercise. 455 was easy. that 470 rep gave me good confidence with this weight now. can go 465 tmrw if all soreness on my lower leg from sundays' leg press-calf raise is mostly gone.

1007
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 16, 2013, 07:51:42 pm »
Mon 3:00pm
Sept 16, 2013

Full Squats - Paused
455 #85 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 1 | on-off: 5-2,6-1,1-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-7. 1-1

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

* slept late ~3am monday morning because that second set of sleep last sunday. not very happy to get 5 + 2 hr on a non-work night.  not really that much sleep deprived because i was also asleep sunday 8-3pm. 
* got a routine smooth 455. i had BW208 and a 2-set sleep. the leg press calf-raises added some soreness on the calves/lower quads. did not affect the squats. will keep these every ~ 4-5 days. 7 day rest is too long. i get DOMS from lack of use.
* 455 is a daily routine top heavy set just a long as i get these 2 things taken care off - sleep and diet. i stand at work for 8+hrs most of the time... does not fatigue me at all.
* i will give myself until end of this month to stabilize the 208-210BW.. 475 should move by then.


1008
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2013, 09:46:41 pm »
Sun 4:00pm
Sept 15, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 error  :uhhhfacepalm:
425 x1 Rest 1 | on-off: 5-2,6-1,

Calf Raise - Leg Press - Paused
10x45s x20 Day 1 | on-off: 1-7,1-0

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 3  | Bw x30 Day 1  | on-off: 1-1, 2-3,1-0

* 5.5 + 1.5 hr sleep. i usually go and lift on a sunday right after my first set of 5 hr sleep. decided to take another nap to tie my 7-day heavy top set PR. the 405 felt the same as the last 2-3 days. 455x1 would have gotten up but the pins (that i just put on) messed me up. i was centered but the bar rotated a little just enough to get the left 45 plate to tap it. i spent more time in the bottom waiting for the bar to stop shaking. i still got up to the sticking point but burned too much energy correcting the form error. the pins took the lift from me.


1009
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 14, 2013, 09:38:11 pm »
Sat 4:30pm
Sept 14, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #84 Day 6 | on-off: 5-2,6-0  :strong:

Calf Raise - Leg Press - Paused
Rest 7 | on-off: 1-7,

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 6  | on-off: 1-0, 2-2,1-6

* 5.5+2 hr sleep.  BW208. another sub 8hr+ sleep but still got a fast 405. 455 day 6 was heavy like yesterday but it still got up again.. silently.

1010
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 13, 2013, 09:41:50 pm »
Quote from: entropy on September 13, 2013, 12:51:12 pm
wouldn't mind a map or a legend to what's photographed there. Is that kingfisher's knee or muscles??

thats where a 40" SVJ comes from.  :wowthatwasnutswtf:

1011
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 13, 2013, 09:31:33 pm »
Fri 4:30pm
Sept 13, 2013

Full Squats - Paused
455 #83 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #83 Day 5 | on-off: 5-2,5-0

Calf Raise - Leg Press - Paused
Rest 6 | on-off: 1-6,

Cable Rows or Chins | Dips - Paused
Rest 2  or  Rest 1  | Rest 5  | on-off: 1-2, 2-1,1-5

* 6+1 hr sleep.  BW208. 455 heavier than yesterday but still got up silently. i need an 8hr+ sleep now to be strong again tmrw. 2 straight days of weak sleep.

1012
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 13, 2013, 09:27:33 pm »
as Lance puts it:  my squat resembles a standing leg extension.

most of the muscle soreness i get from doing 6-8+ reps before goes to the lower quads/VMO area. glutes get some also but not as much. hamstrings get nothing.

p-chain dominant lifters will almost always get blown away in explosiveness from a dead start by the quadzillas.  :headbang:

big SVJs happen when you have so much power in unfolding your knees. 

1013
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 13, 2013, 08:31:24 am »
Quote from: entropy on September 12, 2013, 02:53:25 am

You'll notice one thing about these squats, there is a very tiny angle btw hips crease and the knees, the knees are almost horizontal as are quads. This means the quads are in a better position to act out of the bottom of a hole. If someone does a 'deep squat' like KingFisher or my front squats, this means the quads are not able to act immediately out of the hole since they are over stretched. That's bad. Instead in that case it's the glutes and hamstrings which bounce you out, and then the about halfway up quads kick in. This isn't a quad dominant olympic squat. That's why I was going on about depth being misunderstood, because for the purposes of an olympic squat, it's more about the depth of the knee rather than the ass vs the knee.

Quote
The second image is more balanced.  You will get quad and glute work (although lesser) and hamstring strength.  All 3 are needed for athletes who run so this is the more common approach.  It also allows more weight so ou see it is more similar to a power lifter squat.  Starting strength is a classic example  of this style.

 :wowthatwasnutswtf:





1014
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 12, 2013, 09:58:22 pm »
Thur 4:30pm
Sept 12, 2013

Full Squats - Paused
455 #82 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #82 Day 4 | on-off: 5-2,4-0

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-5,

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 2  | Rest 4  | on-off: 1-1, 2-0,1-4

* 5+2 hr sleep - not bad of a work night. still  keeping BW208. 455 did not fatigue me much. will get it again tmrw if i get another ~7hr+ sleep and strong diet.

1015
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 11, 2013, 08:17:15 pm »
Wed 12:30pm
Sept 11, 2013

Full Squats - Paused
455 #81 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #81 Day 3 | on-off: 5-2,3-0

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-4,

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 1  | Rest 3  | on-off: 1-1, 1-0,1-3

* 6+3 hr sleep. BW 208lb. easy 405 but not strong enough to go 465. not much problem with the 455. will keep BW in the 208-210s and not fatigue the legs with too much calf raises. il see if in the next few weeks if i can maintain a daily 465.
* i might be too fatigued tmrw after work to get a 4th straight heavy day. did not get 10+hr sleep today.   

1016
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 10, 2013, 05:22:48 pm »
Tue 12:30pm
Sept 10, 2013

Full Squats - Paused
455 #80 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 #2 Day 2 | on-off: 5-2,2-

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-3,

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 1  | Rest 2  | on-off: 1-, 1-1,1-2

* 6 + 3.5 hr sleep. BW getting back up close to 208lb again after that setback with the calf raise/leg press fatigue. overexertion wrecks my diet too. i find it harder to force feed myself. it would have been a lot easier with sweets/cakes but i only carb up on rice.
* 405 was effortless but the 465#2 was not as easy like the first time i did it. if i don't see much improvement on the 405 tmrw, i might need to go back to 455.
* changed my log a bit to prioritize the rest days too on other things. on-off tracks how much consecutive days or rest days on the exercise. 

1017
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 09, 2013, 09:49:39 pm »
Mon 3:00pm
Sept 9, 2013

Full Squats - Paused
455 #80 | 465 #1 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #80 Day 1 | on-off: 5-2,1-

Calf Raise - Leg Press - Paused
Rest 2 of 4

Chins | Dips - Paused
BW x20 Day 1 | Rest 1 of 4

Cable Rows - Standing One Arm - Paused Reps
Rest 7 of 7

* 3+3+2.5 hr sleep. not a very good sleep because it was a warm. felt recovered but still had some doubts because the lower quad area still has some tightness. 405 went up smoothly but not fast/effortless enough for me to use 465 again. 455#80 went up routinely.
* will get better sleep and diet today. might go for 465#2 tmrw if all works out. BW 206-208 again. need to drink some more. too hot in here.


1018
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 08, 2013, 05:30:42 pm »
Sun 12:30pm
Sept 8, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x0  :wowthatwasnutswtf:
425 x1 Rest 2 | on-off: 5-2,

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BWx30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 6

* 5+3.5 hr sleep. BW208. was pretty sure id get an easy 455 today. i underestimated the fatigue on my lower quads supporting volumes of  10x45s leg press calf raises. i was  doing 1-2 rest days only on the calf raises even though i started using the 10plates recently. the 405 was smooth but something did not feel right in my VMO area. good idea to put the pins before the 455.
* i did not even fatigue my mid-upper back on the 455x1 because my legs where not even strong enough to get me to the sticking point. i usually come back very strong after 2 days rest. if my legs are still tired tmrw, it will be my first 3-day rest in a long time.
 

1019
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 07, 2013, 06:42:30 pm »
Sat 12:30pm
Sept 7, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
425 x1 Rest 1 | on-off: 5-1,

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
Rest 1 | Rest 9

Cable Rows - Standing One Arm - Paused Reps
Rest 5

* 3+3.5 hr sleep. 3rd straight day of sub 8hr sleep. 405 was not smooth. topped at 425. this would have been my 6th straight heavy day. thought about forcing a midday-afternoon 3-5hr sleep before lifting today but that will mess up my sleep pattern for the rest of my non-work days. if i did another 1-4pm sleep today, id most likely get the 455 but id be awake all night. deload day is good.
 

1020
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 06, 2013, 10:14:09 pm »
Fri 4:30pm
Sept 6, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 2 | Rest 8

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* 4+2 hr sleep. BW206-208lb. the 455 felt like a routine warmup weight. happy to maintain this 206+BW lately. i did this 455 on my 5th straight heavy day with a weak 6hr sleep. i will force an 8hr+ sleep tmrw to catch up for the last 2-3 days.

Quote from: Leonel on September 06, 2013, 09:51:47 am
Still.. is it healthy/unproblematic over the long run when your upperback collapses that much? I don't know, but I hardly doubt it... Again I have a lot of respect for that achievement so I'm just trying to help here.

relax. if i tried another max rep the day following a grinding lift, i will miss the lift and will add a lot of unnecessary fatigue. i've done this before and learned from the experience. slow and consistent keeps me not broken.

 

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