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Messages - Kingfish

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1111
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 26, 2013, 09:20:04 pm »
Fri 4:30am
July 26, 2013

Full Squats - Paused
455 #49 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 2

Jump Squats + Standing Vertical Jumps
Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 2

Dips - Paused
Rest 1

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

* 2nd sleep deprived day. 405 was still smooth but slow. had to put the pins in the 425 just to make sure. didn't need it. 425 was slower but also smooth. by smooth i mean there is no big slowdown to the sticking point at ~ 1/4 depth and a grind to complete the rep.
* cable rows were strong. got to rep 17 before grip gave out. sub 10sec break and got the remaining 3 reps.
* arms look a lot bigger with these 40 rep dips. skipped them today. don't want to tire the shoulder joints.

1112
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 25, 2013, 09:19:33 pm »
Thur 4:30am
July 25, 2013

Full Squats - Paused
455 #49 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1


Jump Squats + Standing Vertical Jumps
2x25s x4x4 + SVJ x2 Day 1

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

Chins - Paused
Rest 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 9am-1:30pm-3pm sleep. muscles feel alright but fatigued again from the incomplete sleep. planned on doing the cable rows but it was too tiring today. i spend so much effort in that exercise. chins and calf raises felt weak coming from a rest day.

1113
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 24, 2013, 04:54:11 pm »
Tue 11:30am
July 24, 2013

Full Squats - Paused
455 #49 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #49 Day 1
405 x1

Jump Squats + Standing Vertical Jumps
Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
BW x20

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* made lots of sleep 10:30pm-4:30am-9:30am. got little oversleep headache. 500g caffeine and i'm good to go. not the strongest 405 again but still fast enough to go for the 455. there was back collapsing and even with another strong sleep cycle, i will probably not get this comfortably tmrw. wed-fri short work week so i'l rest for 2 days. go at it again on saturday.
* whenever i get 10+hr of sleep, my BW evaporates back to 202lb. i'm upping my whey protein shakes but it feels like my weight just finds a way to get back to 200-202lb. 

1114
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 23, 2013, 08:22:54 pm »
Tue 3:00pm
July 23, 2013

Full Squats - Paused
455 #48 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Jump Squats + Standing Vertical Jumps
25lbx2 x4x4 + SVJ x2 Day 1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Day 2

Chins
Paused Reps - top/bottom hold
Rest 3

Dips
Paused Reps - top/bottom hold
BW x40 Day 2

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest 1

* 405x1 was explosive enough to go for the 455 so i did. will not count it as a no-rep. i tapped the left side pin while i was slowing down for the bottom. did this a couple of times before and was not a big issue because the bar movement was very slow anyway at that point. it sucks this time because the collars loosened up. i felt it at the bottom pause that the weight is uneven. done. took the weight and pins off. did the 425 with good speed too.
* i might as well log my jumps squats. if i do this caloric excess properly, i could get the 208BW in late Aug. that puts the 475 a sub 2.3BW. not going to be that relatively heavy anymore. while waiting to gain more mass, il do more speed work on the non-max weight days.

1115
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 22, 2013, 08:12:09 pm »
Mon 2:30pm
July 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #48 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #48 Day 3

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Day 1

Chins
Paused Reps - top/bottom hold
Rest 2

Dips
Paused Reps - top/bottom hold
BW x40 Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Day 2

* consistent on the x16-18 reps on the cable rows before my grip gives out. 455 was all right but not as strong as days 1-2. torso was not very solid.  would still get a 4th day but it will not be as comfortable as the first 3 days.

1116
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 21, 2013, 04:26:28 pm »
Sun 11:30pm
July 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #47 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #47 Day 2

Calf Raise - Leg Press
Paused Reps - top/bottom hold
Rest 1

Chins
Paused Reps - top/bottom hold
Rest 1

Dips
Paused Reps - top/bottom hold
Rest 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Day 1

* more whey protein shakes post workouts. been holding BW204 for a few days. 455x1 smoothly again today. got rid of the backoff for now. will just continue with this top set focused routine.
* cable rows - my grip was strong for x18 reps until i had to shake it out for a few seconds and get the last 2.

1117
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 20, 2013, 09:33:36 pm »
Sat 4:30pm
July 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #46 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #46 Consecutive Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Day 3

Chins
Paused Reps - top/bottom hold
BW x20 Day 2

Dips
Paused Reps - top/bottom hold
BW x40 Consecutive Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 2

* got 6+2hr sleep today. felt strong on the 405 even at day 3 of 4 of my work nights. i will not get a post workout sleep. i will try to get as much sleep as i can tmrw and see if i can recover from todays. should have skipped the backoff 405 to really minimize the fatigue.
* the 10x45s on the calf raises yesterday got the 9x45s more explosive today. will use this 10x45s not too often and only on the days that i'm really feeling strong.

1118
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 19, 2013, 09:36:17 pm »
Fri 4:30pm
July 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #45 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 2

Calf Raise - Leg Press
Paused Reps - top/bottom hold
10x45s x20 Day 2

Chins
Paused Reps - top/bottom hold
BW x20 Day 1

Dips
Paused Reps - top/bottom hold
Rest Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 1

* i was expecting to get at least 14-16reps straight on the 10x45s calf raises because i'm usually strongest on the 2nd consecutive day following rest days. only got to full paused ROM at 10 reps. had to reset and get the remaining 10 staggered into 6+4. moving from 9-10 plates is so much heavier than the increase from 8-9 plates.
* 425x1 form was pretty good for a weak day. would have maxd at 440 today. other weak days feel like 430-435max.
* i talked about losing my top heavy single (455) weeks ago because of a back strain from the 495x20 calf raises on the smith. i was not using very heavy top singles for 1-2 weeks because of the compounding setbacks - dropped 2-4lbs BW and most important was my subpar core stability form on max single. probably due to lack of practice, i did not tighten my core as much as possible. thats the difference of almost 20-30lbs on my max full squat single. stuffing as much air in my belly as possible, and then pushing against a closed airway. waist line will be as big as possible. no belt. just stretch skin and hopefully you don't burst.

1119
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 18, 2013, 09:52:57 pm »
Thur 4:30pm
July 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #45 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1Rest Day 1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Day 1

Chins
Paused Reps - top/bottom hold
Rest Day 2

Dips
Paused Reps - top/bottom hold
BW x40 Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Day 2

* back not as strained as i thought. if i get 10+hr sleep + a good post workout nap, il be 455 strong again tmrw. not going to happen, 3 more work nights. calf raises with the 9x45s each side done soon. will move up to 10x45s.

1120
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 17, 2013, 07:00:35 pm »
Wed 2:30pm
July 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #45 Consecutive Day 4

Calf Raise - Leg Press
Paused Reps - top/bottom hold
Rest Day 1

Chins
Paused Reps - top/bottom hold
Rest Day 1

Dips
Paused Reps - top/bottom hold
Rest Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Consecutive Day 1

* lifted early today after a 11pm-6am, 8am-12pm sleep. will take another 2 hr 4pm-6pm nap before my 7pm-8am work tonight. 405x1 was not slow enough to not use the 455. this is the last consecutive day of the 455. my back was not very strong holding the 455. will take at least 2-3 days to recover from this.

Quote from: ahotzo on July 16, 2013, 10:41:53 pm
Hey KF, I know this may be a stupid question...but you have obviously been able to squat for a very long time with some heavy weights and stay healthy.  Other than proper form, is there anything that you do in particular that you think helps you out? Like do you stretch, do other leg exercises like GHR's etc.? 


nothing out of the ordinary. when i was doing high volumes, i was sleeping with a 2XU compression tights. seems to help at that time for recovery. i supplement with creatine and whey protein (~100+ grams protein/day from shakes)

i rarely get broken because i don't do stupid things specially when i'm fatigued/tired.

1121
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 16, 2013, 09:12:04 pm »
Tue 4:00pm
July 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #44 Consecutive Day 3
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 2

Chins
Paused Reps - top/bottom hold
BW x20 Consecutive Day 2

Dips
Paused Reps - top/bottom hold
BW x40 Consecutive Day 3

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 2

* if the 405 is quick enough like today, i don't really care if its the 3rd consecutive day. il go for another 455. so much for minimizing the fatigue build up. il rep this 455 as many times as it takes until i forget that this is heavy.
* dips became strong again in less than 2 weeks after not doing them for months. got some DOMS on the first 1-2 days of doing them but it was not that bad. i have to get my shoulder work too with the standing dumbbell press. i don't really like any push movement that involves my back.
* BW still in the 202-206lb. really takes time to get my empty weight higher than 202 with this ~ 1:1 protein/carb diet, combined with fasted training.

1122
400m Sprinting or Shorter / Re: Asafa Powell & Tyson Gay Fail Drug Tests
« on: July 16, 2013, 12:47:37 pm »
Quote from: Raptor on July 15, 2013, 02:07:49 pm
I agree with that. I think they overemphasize "soft" stuff like coffeine and stuff like that which is kinda weaksauce. To be honest, I am pro-PED. Just legalize them and be done with them.

see world's strongest man. level the playing field and watch 150kg+ men move very heavy things. 

<a href="http://www.youtube.com/watch?v=fnQoWTrWZi0" target="_blank">http://www.youtube.com/watch?v=fnQoWTrWZi0</a>

1123
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 15, 2013, 10:20:43 pm »
Mon 4:00pm
July 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #43 Consecutive Day 2
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 1

Chins
Paused Reps - top/bottom hold
BW x20 Consecutive Day 1

Dips
Paused Reps - top/bottom hold
BW x20 Consecutive Day 2

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x0 Rest Day 1

* got a lot of sleep but kept waking up at 4hrs. did not feel very strong this morning. i only had 425x1 planned today. the 405x1 went up surprisingly quick. 455x1 was smooth and good too. better than yesterday.

1124
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 14, 2013, 02:51:40 pm »
Sun 10:00am
July 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #42
405 x1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20

Dips
Paused Reps - top/bottom hold
BW x20

* was not able to take a vid. too many people giving me that "what the f*uck did just happen there look".. this is usually what i get for not going on my usual schedule. 405 was explosive but not the strongest. got the 455 smoothly but not as fast as i was expecting coming from 2 days off. probably the fatigue from the work nights.


1125
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 13, 2013, 10:25:09 pm »
Sat 3:30pm
July 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 2 of 2

Calf Raises - Leg Press
Paused Reps - top/bottom hold
9x45s x20 - Day 1 - skip tmrw. still tired.

* no sleep until 8:30am today after yesterdays 4pm 405x1. predictably weak but not 425 weak because the last heavy rep (the did not get a post workout sleep) is not a 455.
* i'm going to vid my 455x1 tmrw. let me make sure i'm really coming from a complete momentum kill and without those mini-bounces.

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