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Messages - Kingfish

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1126
   
  Yea raptor and lbss are right on man, it gets addictive to come in and squat for a heavy pr each time you train but you have to understand that it doesnt work like that for very long.

 A while back there was a program going through its circles from david woodhouse called the "syyystem" where lifters train only twice a week, and do one max triple on the front squat each session, going for a new 3rm every session.  It worked well for some fairly advanced guys, and they went around forums preaching it as the the second coming of Christ.  If you look now, not a single one of them is still using it, and they started to regress or stayed stagnant once they adapted to the program. 

This is kind of where you are now, youve pushed your neural adaptations to that rep range/load near the max, and to continue to progress you need to either a.) get on gas, that will allow further progression of neural progress with increased rate coding 2.) increase work in a lower percentage of max to allow some hypertrophy of the relevant musculature, then switch back to the way youre training now to peak out those gains. 

Its addictive to go in and squat your max every session, or every day.  You can adapt to that and its no longer much of a training stimulus, its going in and testing your max.  Lots of guys going in on the everyday squats fall into that, they are addicted to the squatting itself and fear losing strength, rather than pushing for progress, even though that will mean a temporary loss in the ability to DISPLAY high percentage max strength. 

When I suggested paused front squats to you, this is what I was hoping you would do with them, which would allow you some lower end rep work and volume, and you could still have a neural/high percentage max front squat day with the traditional fronts.  Using squats on top of those variations is too many exercises though, and will make that progression take much longer.  Longer is not always wronge though, you have to plan on it so it doesnt frustrate you though.

the purpose of the heavy top set for improved athletic performance is to prepare the big muscles for productive sub-max volumes that follow. easier said than done sometimes. submax volumes are so much more fatiguing.



1127
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 28, 2013, 05:18:50 pm »
Tue 8:00am
May 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1 x1

----------------------------------------------------------------------------------------------

Tue 3:30pm
May 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x0 - should have done 440x1
315 x1 FS

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20
- 10x45 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

* 3 weeks 2 days of weak squats (no-455). got my BW to 202-204 in the last few days. will go back to 440s and get these consistently again before i go 455.  455 did not feel heavy at all but it felt like i did not have enough quad volume to accelerate this weight up to that sticking point (1/4 depth) where i get full advantage of leverage. if i get to that 1/4 squat depth with some residual momentum, i will get the rep.
* my calfs are growing pass 17s. 17.25 after some high reps. my shoulders are looking a lot bigger too from the dailys x20s DB shoulder press. somebody asked what i was supplementing.. just creatine, coffee and lots of protein buddy.. nothing special here. 

1128
Basketball / Re: spurs
« on: May 28, 2013, 10:50:04 am »
not bad for the senior citizens.

i wonder what duncan is on. he is getting better as he ages. lol.

1129
Nutrition & Supplementation / Re: Sick of food
« on: May 27, 2013, 09:14:12 pm »
hey guys, ive been trying to get 3000calories consistently and at least 2400calories on workout days. I'm 60kg and 5ft6.\
As title says, i get sick o food easily. i take at least 30minutes to drink a scoop of protein shake, a glass of milk with 4-5table spoon of oats, 2-3 pieces of whole grain bread with about less than a tablespoon of peanut butter spread. Eat too fast and that feeling of puking comes. Had that moment where i almost puked what i ate out only to hold it back and feel a temporary pain in my stomach which goes away.

Was wondering how do ya guys eat in tonnes of calories withotu getting sick of food? I'm frankly sick of eating, but i aint eating i aint gonna grow.

Also, i tend to end my oworkouts late at night but whatever it is i find it harder to eat 600calories 45minutes after workout and a protein shake of 300calories. Maybe it's teh time of the day, or maybe it's just the aftereffect of workout?

Interested to know your thoughts on diet

Cheers

drink lots of water to get your stomach used to the volumes. i have a 32oz cup and drink a full serving each time.

eating doesn't have to be fun all the time. if my appetite is bad (even after a 12-15hr fast - caffeine effect), i just chew that sucker and get it over with.

1130
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2013, 02:26:44 pm »
Mon 9:00am
May 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

* recovered but felt off. need another day to get back into my sleep rhythm. the 4 day night schedule did some damage.
* might go 45x10s on the calf raises next time. the 8x45s feels very easy now. cable rows stuck to 100lb. will use 50lb on the dumbell press too.

1131
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 26, 2013, 08:32:28 pm »
Sun 2:30pm
May 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* dry BW at 202-204. potatoes and almonds are working. will put more effort in maintaining this weight as i go for the 475x1. get that higher top set, then increase volumes of the backoffs 405/425s.
* id like to get to 24 singles with 475s before i go into a leaning diet and more speed work. 

----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

1132
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 25, 2013, 10:46:04 pm »
Sat 4:30pm
May 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

Chins
Paused reps top/bottom holds
- BW x20


----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

1133
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 25, 2013, 12:11:43 am »
Fri 4:30pm
May 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* felt a lot stronger today than yesterday. 2 more work nights.

----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

1134
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 23, 2013, 09:11:23 pm »
Thur 4:00pm
May 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* did not tenderize my VMOs from yesterdays heavy singles. weak today but not beat up. will continue with caloric excess and hopefully get myself back on track with 455s.

----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

1135
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2013, 11:36:01 am »
Wed 8:00am
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* 2nd 315x1 felt smooth already. stopped there. BW 198-200lb

----------------------------------------------------------------------------------------------

Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* 440x1 from a complete pause. not very smooth on the way up. only had a few lbs over it. still not 455x1 strong. i was approaching 202-204lb when i was doing the strict paused 455s daily single reps 18+.. i was already at 25 singles.. then i messed it up - ate less while recovering from that smith calf lowerback fatigue/strain (495x20s)... dropped BW to 194-196. BW slowly creeping up again. at least only the squats had a setback. all other lifts are going strong. i'm pulling that 200lb full stack cable rows x20s.. first few reps feels like i'm rowing pink dumbells.

initially planned a 435 but i didn't like how the little 5lb plate looked.

 :lololol:

* not very happy with todays 440 but id take that over a 445. 265,355,445... those double 10s look like a tank and makes the bar feel heavier than it is.  ;D



1136
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 21, 2013, 11:50:54 am »
Tue 8:00am
May 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

Tue 3:30pm
May 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* the 315-315-315 in the morning made this afternoons 405 more explosive. not strong enough for the 455 but got a decent 425. initially planned a 435 but i didn't like how the little 5lb plate looked. another 315s in the morning tmrw and probably get the 455 again if everything goes to plan.

1137
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 20, 2013, 12:01:47 pm »
Mon 8:00am
May 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

Mon 3:30pm
May 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* this 405x1 feels easy but still not as easy when i was doing the 455s. this is week2 day1 of no 405+ weights. will go 315-315-315 in the morning and a 405-435 tmrw. i miss the adrenalin of pausing with the 4 1/2 plates. need to get there again.

Now there's a goal! What other areas will you be working on? Power clean, 30m sprint, plyos?

the hill sprinting/prowler drills take care of the running part. i will eventually do more front squats / powercleans.

1138
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2013, 01:10:41 pm »
Sun 11:00am
May 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

Sun 4:00pm
May 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
315 x1

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* the 405x1 is starting to feel easy now but not yet as explosive compared to when i was using a 455x1 top set. i'm already at 2 weeks of deloads and this monday will be day 1 of the 3rd week.
* calf raises and shoulder press are all improving. everything is doing well aside from the squats.

1139
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 18, 2013, 05:37:41 pm »
Sat 11:00am
May 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

----------------------------------------------------------------------------------------------

Sat 7:00pm
May 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Could you update me on your current goal?

seems like you're bulking up but i dont notice you going higher than 405x1

405x1 on maintenance / recovery days. 455x1 top set on strong days.

2013 goal is 2.3BW squat with 475 (204-208BW) up to 495 (208-212BW) if i can still put some mass without getting too fat. caffeine, fasted training and hill sprints for adipose control.

will cycle 8-12 weeks of speed/explosive routine at some point. if i can find time off work in the near future, i'm planning on taking the team usa bobsled combine to see how i measure up with the 5'10-6'2 power athletes.



1140
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 18, 2013, 12:02:48 am »
Fri 4:30pm
May 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1 x1
365 x1
405 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20
 
* BW consistent in the 198-200lb. higher carb intake doing its thing.

----------------------------------------------------------------------------------------------

no second workout. worknight wed-fri this week.

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