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Messages - Kingfish

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1126
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 29, 2013, 09:41:11 pm »
Sat 3:00pm
Jun 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 35 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

* fasted since friday 11:30pm and lifted sat 3pm. thats almost ~ 16hrs of no solid food. valsalva felt all right.  BW 202.
* 455x1 went up routinely again. sleep before the workout was good. 5am-2pm. my work sched is messed up this week because of that daytime training. worked for my advantage. i got a lot of sleep. this is a PR week for me. i'm lifting this 455 from a complete pause without any problems.

1127
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 28, 2013, 08:26:29 pm »
Fri 4:00pm
Jun 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 34 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

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

* had a 12-2pm meeting today. left work a little early yesterday to get some sleep. i got a lot of sleep. 455x1 with a convincing pause went up. mid back collapsed more than usual again. does not hurt anything but id use more legs because the rep takes longer. back off set skipped again.
* forearms improving on my cable rows. i get to rep 16 consistently now before shaking it up for a few seconds because of grip failure.

Quote from: LBSS on June 28, 2013, 02:51:12 pm
oh my god boiled eggs blended in water. that is disgusting.


easier than eating 10 boiled eggs. id drink all that in a few seconds. and yes, there is no getting used to it. it always sucks. 

1128
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 27, 2013, 08:23:17 pm »
Thur 4:00pm
Jun 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 33 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Chins
Paused reps top/bottom holds
-BW x20

* felt tired already after just 1 day of work. did not help that it was also very hot today. no backoff 405. lost interest in anything squat after the top set.

1129
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 26, 2013, 08:30:33 pm »
Wed 4:00pm
Jun 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 33 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
-8x45s x20

Cable Rows - One Hand
Paused reps top/bottom holds
-100 x20

* will go 425x1 top set for thur-fri-sat on my 3-day work deloads. my torso needs the rest too. legs did not struggle pushing 455 explosively from a complete pause but the mid torso collapsed more than usual. 
* beefing up my diet with more boiled eggs blended in water. drinking eggs is faster but still sucks.

1130
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 25, 2013, 08:09:29 pm »
Tue 4:00pm
Jun 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 32 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* getting in the 455 singles steadily. focus on keep doing whats working so far while i improve my diet. caloric excess with more proteins. BW stuck at 202-204. if i add the 25 455s i've done (and then got weak because of that smith calf raise strain doing 495x20s + BW drop to 196 + poor valsalva).. im already at 32x 455 singles.
* if i average 2-3 455x1s a week on my strong non-sleep deprived days, thats a month at least i give myself to gain and keep 2-4lbs BW.


1131
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 24, 2013, 08:57:54 pm »
Mon 4:00pm
Jun 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 6 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

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

* gym was so packed this afternoon i had to use the power rack for my warmup sets. did the 455x1 in the cage but had to skip the backoff 405 because i have to give the cage back to the people using it. i could have saved their knees if i made it to the gym a little early.  they were lifting too much with so little ROM..
* first time in a while that i'm back to 4-1/2 plate strong only after 1 day recovery following a 4-night work week that ended 8am sunday morning. i slept sunday 9am-2pm, 8pm-11pm, monday 1am-10am. that is a lot of sleep. i was more worried of not being strong because of the extended fasting while i was sleeping.
* BW still in the 202-204. i got it as heavy as 207.5 snacking on macadamia and chestnuts. lost almost 3lbs sleeping 12+hrs. 


1132
ADARQ & LanceSTS - Q&A / Re: Benefits of Trap-Bar Deadlift
« on: June 24, 2013, 03:44:02 pm »
i did the concentric only squat using that trap-bar at one point. not doing it again. felt like i gained inches in my wingspan. wrist, elbows and traps were shot. legs did not even warm up.  :uhhhfacepalm:


1133
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 23, 2013, 09:17:14 pm »
Sun 4:00pm
Jun 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* routine felt the same for the last 3 days. will catch on the sleep now.

1134
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 22, 2013, 08:52:09 pm »
Sat 4:00pm
Jun 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

* same sleep, same lifts. added a back up 405x1. did not feel too bad. will force a lot of sleep after work tmrw. see if i'm back to 455 on monday if i get the 14-16hr catch up sleep.

1135
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 21, 2013, 08:52:07 pm »
Fri 4:00pm
Jun 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Chins
Paused reps top/bottom holds
- BW x20

* sleep 8:30am-3:00pm. 425x1 felt ~5-10lbs heavier than yesterday's 425. still not very heavy to force me to put too much effort on a light/delaod day. 

1136
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 20, 2013, 09:12:55 pm »
Thur 4:00pm
Jun 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

* sleep 8:30am-3:00pm. BW still at 202-204. 425x1 was not very difficult. a 435-440 would have felt like a 455 today. calves are not as strong. got to straight 18 reps and needed to shake it up a bit for a few seconds to get the remaining 2reps with full ROM.

1137
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 19, 2013, 08:29:41 pm »
Wed 4:00pm
Jun 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 5 of 20
405 x1

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

* another good set of sleep. 10pm-8am, 10am-1pm. did 455x1 without any problems for the 3rd straight day. will skip the top set tmrw until i finish my wed-sat work nights.
* will sleep at 8:30am tmrw. thats a long time from my 1pm wake up time. this is going to be uncomfortable later.




1138
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 18, 2013, 08:28:40 pm »
Tue 4:00pm
Jun 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 4 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 4 of 20
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
-BW x20

* got all the sleep i wanted. was still a bit afraid of the 455x1 following another convincing 405. this is the strongest i've lifted the 455. the weight went up like a 440. could have had a 465x1 with a bit of mid-back collapse but id still get it up today.

Quote from: T0ddday on June 18, 2013, 12:55:17 pm
Drinking effects everyones training.  If you want to be your best don't do it.  Nobody maximizes their potential 100% but drinking makes sure you wont get close.  Really shocking how much worse it is for an athlete compared to all recreational drugs.  That said if you do drink do it rarely, in moderation and in short bursts.

i socially drink during vacations but only a shot or two max a day.  straight vodka in black coffee.   

1139
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 17, 2013, 09:37:35 pm »
Mon 4:00pm
Jun 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 3 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 3 of 20
405 x1

Chins
Paused reps top/bottom holds
-BW x20

* did not know that i was this sleep deprived. slept sun 1:00-4:00pm, 10:30pm-10:00am. if i did not have that 12:00am-2:00pm meeting at work today, i would have taken a nap after the breakfast too. i just felt like sleeping all the time.
* even if i was not mentally into it, i was able to lift the 315-365-405 with a lot of explosiveness. 455x1 from a strict pause. also a silent stealth lift. will lift this better tmrw.
* the only way i'm going to grow bigger legs for the 475s is too add more volumes of 425. this is not possible if the 455 drains me a lot. i need to keep the non-strong / sleep deprived days to a 425x1 top set.
* BW at 202-204 in the last few days. more boiled eggs. sometimes add some philadelphia cheese on the eggs. will maintain this weight while i find a way to hold the 455 top set and get more volumes of 425s in there too.


1140
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 16, 2013, 03:34:35 pm »
Sun 10:00am
Jun 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
365 x1

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

* got good sleep but still felt tired. form is good. just did not have enough explosiveness in the legs at the 405. last weeks 440(straight to 7).455.455.440 might be too much at this time. 2 straight non-heavy days now.
* calf raises straight to 20 paused reps felt easy.

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