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Messages - Kingfish

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1036
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 26, 2013, 08:42:47 pm »
Thur 4:30pm
Sept 25, 2013

Full Squats - Paused
455 #93 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 11 | on-off: 5-2. 6-1. 11-0  :strong:

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

Cable Rows or Chins | Dips - Paused
Rest 2  or  BW x20 Day 1   | Rest 7  | on-off: 1-2. 1-0. 1-7

* BW210#4.  7.5hr sleep. 455 was not as bad as i thought. not as strong as yesterday but might get it again tmrw even with a sub 8hr sleep.

1037
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 25, 2013, 06:43:02 pm »
Wed 2:00pm
Sept 24, 2013

Full Squats - Paused
455 #92 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 10 | on-off: 5-2. 6-1. 10-0  :strong:

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

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 2   | Rest 6  | on-off: 1-1. 1-2. 1-6

* BW210#3.  8hr+ sleep. 455 went up smoothly without much effort. 470 strong today.  so much sleep and a bit of a higher carb diet. planned to sleep most day time but was already up from my 3am-12pm sleep. also took a post workout nap yesterday at 4:30-6:30pm.  will relax in bed from 4:00pm-5:30pm and see if i can nap again.
* thought about going for a 21 straight heavy days.. might be too much. 14 might be a good number also. will limit top set to 455 during the sub 8hr work nights and see if i can get this going. did the calf raises within 2 day rest. taking too many days off puts some no-use DOMS. 

1038
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 24, 2013, 05:43:38 pm »
Tue 12:30pm
Sept 24, 2013

Full Squats - Paused
455 #91 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 9 | on-off: 5-2. 6-1. 9-0  :strong:

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-7. 1-6. 1-2

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 1   | Rest 5  | on-off: 1-0. 1-1. 1-5

* BW210#2. 8hr+ sleep. 455 did not feel very heavy but i did not have a lot of energy even with so much sleep. i might be pushing this ~ 1:1 protein/carb diet. feels like a good time to bump up the carbs a bit by adding cups of rice.
* 4-day work week starts tmrw night. i have a good chance to maintain this heavy top set pace if i do my workout tmrw afternoon ~5:00pm and sleep that whole wed morning. this will minimize the time gap that i am awake.


 

1039
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 23, 2013, 06:25:24 pm »
Mon 12:30pm
Sept 23, 2013

Full Squats - Paused
455 #90 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 8 | on-off: 5-2. 6-1. 8-0  :strong:

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-7. 1-6. 1-1

Cable Rows or Chins | Dips - Paused
Rest 5  or  BW x20 Day 1   | Rest 4  | on-off: 1-5. 1-0. 1-4

* BW210. 8hr+ sleep. was expecting to move the 465 with a little less effort coming from  good sleep and diet. got it up silently but would have failed a 470 today. a good weight to get an 8-day PR.
* will track BW210 (#1 today) and see if i can hold this for 20+days.

1040
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 22, 2013, 05:39:12 pm »
Sun 1:00pm
Sept 22, 2013

Full Squats - Paused
455 #90 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 7 | on-off: 5-2,6-1,7-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-7. 1-6. 1-0

Cable Rows or Chins | Dips - Paused
Rest 4  or  Rest 2   | Rest 3  | on-off: 1-4. 1-2. 1-3

* BW209. 3+5 hr sleep. the 2nd set of sleep midday sunday got me awake already after 3hrs last night. got another 5hr after a heavish breakfast. ties PR for 7 straight heavy days. calf raises-leg press deloaded back to 9x45s each side. the 10x45s are tiring my lower quads fast.

1041
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 22, 2013, 02:06:14 am »
Sat 5:00pm
Sept 21, 2013

Full Squats - Paused
455 #89 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 6 | on-off: 5-2,6-1,6-0

Calf Raise - Leg Press - Paused
Rest 6 | on-off: 1-7. 1-6

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

* BW209. 5+1.5 hr sleep. got 455. would have failed 465. time to catch up on sleep now.

1042
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 20, 2013, 09:28:51 pm »
Fri 4:30pm
Sept 20, 2013

Full Squats - Paused
455 #88 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5 | on-off: 5-2,6-1,5-0

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-7. 1-5

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

* BW209. 4.5+2 hr sleep. same sub 7hr sleep as yesterday but felt a lot stronger.  that big sleep gap from wed noon until thur 9am puts a lot of fatigue.

1043
Pics, Videos, & Links / Re: The Motivational Thread
« on: September 19, 2013, 09:46:10 pm »
 :uhhhfacepalm: shows vid of how he did it in 8 weeks..

Quote from: MaksPTheTruth on September 19, 2013, 05:04:26 pm
My dunk training over the years.

 :trollface:

1044
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 19, 2013, 09:13:57 pm »
Thur 4:00pm
Sept 18, 2013

Full Squats - Paused
455 #87 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 4 | on-off: 5-2,6-1,4-0

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-7. 1-4

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 3  | BWx30 Day 1  | on-off: 1-1. 1-3. 1-0

* BW209. 4.5+2 hr sleep. 405 still felt alright even with this weak sleep. 455 was heavy today.
* question about the volume of training - the heavier you lift, the more important recovery/rest becomes.

1045
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2013, 07:10:39 pm »
Wed 2:30pm
Sept 18, 2013

Full Squats - Paused
455 #86 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 3 | on-off: 5-2,6-1,3-0

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-7. 1-3

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 3  | on-off: 1-0. 1-2. 1-3

* BW209. 5.5+4.5 hr sleep. got oversleep headache a little. forced the 4.5hr to prepare for the 3-day worknight. costco breast nuggests moving my weight up slowly - 0.7carb to 1g protein ratio.
* did the 465#3 without the safety pins. il just make some noise like all the deadlifters there if i miss it. pins messed me up more than save me.

465#3
<a href="http://www.youtube.com/watch?v=1NL2yGuv9Bw" target="_blank">http://www.youtube.com/watch?v=1NL2yGuv9Bw</a>


1046
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.

1047
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.


1048
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.


1049
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.

1050
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:

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