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Messages - Kingfish

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1156
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 05, 2013, 01:28:21 pm »
Sun 9:00am
May 5, 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 x0 - skipped

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 - skipped

Chins
Paused reps top/bottom holds
- BW x10

* might go for the heavy top single later if i feel stronger after the midday nap. skipped the leg press calf work for later.

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

Sun 4:00pm
May 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup.  Next 455x1 - 26 of 40
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1 x1
315 x1

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

Chins - Sternum Pulls
Paused reps top/bottom holds
- BW x10

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 skipped
 
Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

* i thought i would already be 455x1 strong this afternoon. didn't work. need better diet. im low on rice in the last 2 meals. appetite not doing well. will get the 455x1 tmrw afternoon.
* had a 1 week set back missing at least 2-3 singles of 455x1 due to that smith machine 495x20s. have to really focus to sticking to what works. sahoulders starting to look noticeably beefier from all these x20s standing dumbell press.

1157
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 04, 2013, 06:39:45 pm »
Sat 1:00pm
May 4, 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 Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Chins
Paused reps top/bottom holds
- BW x10

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

// 2nd workout skipped.

Tue 4:00pm
April 30, 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 x1 26 of 40
315 x1

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

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

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.

1158
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 03, 2013, 08:35:01 pm »
Fri 4:00pm
May 3, 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 Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

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

// 2nd workout skipped.

Tue 4:00pm
April 30, 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 x1 26 of 40
315 x1

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

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

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
[/quote]
[/quote]

1159
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 02, 2013, 09:05:48 pm »
Thur 4:00pm
May 2, 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 Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* my lowerback strain from the smith 4-5 days ago is now gone. i was strong for a 1st workout. thought about doing 2 singles of 405 but decided to take it easy as i am in a work night. it was mid 70s hot this afternoon.

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

// 2nd workout skipped.

Tue 4:00pm
April 30, 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 x1 26 of 40
315 x1

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

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

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
[/quote]

1160
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 01, 2013, 03:44:24 pm »
Wed 9:00am
May 1, 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 Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* i will skip the afternoon workout this wed. my lowerback needs time to recover from the beatings it took last sun-mon. 3 sets of 495x20s smith calf rase did some damage.
* 405x1 this morning was not too bad. i only miss the top heavy set with this back tightness.

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

// 2nd workout skipped.

Tue 4:00pm
April 30, 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 x1 26 of 40
315 x1

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

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

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.

1161
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 30, 2013, 11:46:11 am »
Tue 7:30am
April 30, 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 Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* leg press calf raise feels smoother than the smith. the 495 smith and the 8x45 leg press feels like equivalents. i feel that the smith gives a bit fuller ROM.
* upperbody push getting the much needed volumes from the daily x20s. 35-40lb x20s for the next few weeks until i get consistent in straight x20 sets.

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

Tue 4:00pm
April 30, 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

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

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

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
 

1162
Strength, Power, Reactivity, & Speed Discussion / Re: is athlete movement fluidity trainable?
« on: April 30, 2013, 09:21:52 am »
Quote from: Raptor on April 30, 2013, 03:55:10 am
Yes, by increasing movement efficiency. To do that you need to practice those movements again and again until they become ingrained and you can move the way you say.

It's the same as dancing, pretty much. If you want to dance smoothly you NEED to dance. You can't just train with other stuff, you need to do that particular movement.

skills need ultra high repetition.  do it so much that your body begins to re-shape itself for that purpose.

1163
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 29, 2013, 12:37:03 pm »
Mon 7:30am
April 29, 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 - Standing Smith
Paused reps top/bottom holds
- 495 x20

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

Mon 4:00pm
April 29, 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 x1 25 of 40
315 x1

Calf Raise - Smith
Paused reps top/bottom holds
- 495 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

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

* got a strict paused 455x1 but the initial momentum decayed halfway up - i had to use more effort to get the rep. did not even bother with backoff 405s as this will really burn me out fast.
* i am more tired today in the squats because of last weeks 4-night 7pm-8am shift. this week is a 3-night week. il get more heavy top sets next week.
* i'm getting humbled by the x20 rep accessory lifts. that 35lb dumbell feels like 50-60lb at reps 16+.
* one arm cable rows x10s are feeling very easy now but i can really feel my torso stabilizing muscles tire out fast before the pulling muscles. my torso is twisting more at reps 8+. i can get to x16-20s if my torso was against a solid support. like a reverse bench press.

1164
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2013, 01:29:06 pm »
Sun 9:00am
April 28, 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

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

Sun 4:00pm
April 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
315 x1

Calf Raise - Smith
Paused reps top/bottom holds
- 495 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

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

* initially planned a 455x1 top set. i really did not fatigue much lately because of minimal backoff sets. did not work. takes me 2 full sleep cycle to completely recover.
* will take some time off the leg press calf raise and use the smith. daily standing dumbell press x20s still feeling good. no initial hard DOMS.
 

1165
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 27, 2013, 08:40:50 pm »
Sat 4:00pm
April 27, 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

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

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

* not a lot of sleep. 8:30am-2:30pm. lifts were ok. set the leg press back support to widest angle and lifted my torso a bit higher. now i really have to control the reps. drop it a bit fast and i will just get pushed up and out. will see if this helps. x20 reps take me ~ 70-80 seconds.
* i like this x20 dumbell press. really feel this on my shoulders without any unnatural straining.

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

// 2nd workout skipped. work nights 3 of 4

Wed 4:00pm
April 24, 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 x1 24 of 40
405 x1
315 x1

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

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198.

1166
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 26, 2013, 09:26:10 pm »
Fri 4:00pm
April 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1 x1
365 x1
405 x1
315 x1

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

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

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

* sleep 9:00am-1:30pm-3:30pm. dumbell press felt good. will go with these x20s daily and get this up to 50-60lbs. leg press with 8 plates is beating up my mid-low back slowly. not strained or injured in any way. just feels crushed. might need to switch with the smith calf raise with the same x20 rep range.

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

// 2nd workout skipped. work nights 2 of 4

Wed 4:00pm
April 24, 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 x1 24 of 40
405 x1
315 x1

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

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198.
[/quote]

1167
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 25, 2013, 09:21:30 pm »
Thur 4:00pm
April 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

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

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* got good day time sleep today. 8:30am-12:30pm-3:30pm. lifts felt like a routine warmup workout. if i get a 2-2.5hr sleep and lift at 10:30pm,  id get the 455x1 again.

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

// 2nd workout skipped. work nights 1 of 4

Wed 4:00pm
April 24, 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 x1 24 of 40
405 x1
315 x1

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

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198.

1168
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 24, 2013, 12:29:02 pm »
Wed 8:00am
April 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

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

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* strong sleep. 9:00pm-3:00am-6:30am. will sleep another 11:00am-3:00pm this afternoon preparing for the 4-night wed-sat work week. will go 455x1 this afternoon and start the delaods again tmrw.

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

Wed 4:00pm
April 24, 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 x1 24 of 40
405 x1
315 x1

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

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198. 

1169
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 23, 2013, 04:55:11 pm »
Quote from: Raptor on April 23, 2013, 04:29:44 pm
Well yeah but after I bumped my weight up intentionally to ~87 kg (in order to increase my squat) I'm jumping lower now, even at a higher squat to bodyweight ratio (had 160 kg low bar squat at ~85 or so in the past).

And I'm not talking about the one leg jump specifically but two leg jumps as well.

I guess being thisha heavy doesn't help jumping at all, even if you increase your squat. But then if I were NOT to try to gain weight AND strength then I'd be "spinning my wheels". Right.

or you can slowly add jump reps while you WAIT for the squat fatigue to fade.

you did low bar.. you're on your own there.

that 2nd vid lance posted has a lot of knee folding for a LBBS. thought it was the full squat first. don't assume he got to 40+SVJ from LBBS. those US bobsledders do a lot of FS too.

1170
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 23, 2013, 12:58:57 pm »
Tue 8:00am
April 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

Chins
Paused reps top/bottom holds
- BW x10

Dips
Paused reps top/bottom holds
- BW x20

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

Tue 4:00pm
April 23, 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 x1 23 of 40
315 x1

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

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Standing One Arm Dumbbell Press
Paused reps top/bottom holds
- 40 x10

* one more day tmrw for 4th straight day of strict 455x1s. still not confident enough to go 475s because my lean BW is not at low 200s yet. this might take months.
* did x20 BW dips this mornings after some days off. still not happy with this exercise. i don't like how this stresses the elbows/shoulders joints. that and how it involves the chest too.
* did the standing dumbbell press this afternoon. will do more of these but go for x20 reps instead of going heavy and fatiguing my back unnecessarily. i was already at 60-70lb x10s at some point before but decided to not do these as my lowerback is tiring. high rep single sets per day, free hand braced against something.  will work nicely with the chins/rows. i'm doing too much pulls.. need to beef up the push.

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