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Messages - Kingfish

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1171
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 03, 2013, 09:11:14 pm »
Mon 4:00pm
Jun 3, 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
435 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* i figured out what i was doing wrong in the last 3 weeks with my top heavy set. i could have made some of those 405+ attempts if i didn't screw up my form. with my BW at bloated 200-204s, i was subconsciously not doing a full valsalva because my belly is going to stick out too much.. lol.  :P
* wore my black compression top (enough with the yellow/orange/red for now) and gulp as much air as i can stuff. worked nicely and got 405-435-405 without any problems. will cut every accessory lift and focus on this top heavy set to 455 for the next few days. BW chins and calf raises are ok.

1172
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 02, 2013, 10:43:03 pm »
Sun 9:30am
Jun 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

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


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

Sun 4:00pm
Jun 2, 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

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

Chins
Paused reps top/bottom holds
- BW x20

* did not exert much effort to get the full paused 425x1. 405x1 backoff was not very tiring also. not a bad start for the week. tmrw is a 435x1.
* BW consistent for over a week now at 200-204lb.

1173
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 01, 2013, 10:17:31 pm »
Sat 3:30pm
May 31, 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 x2 no-pause

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

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

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

//2nd workout skipped. work nights.

Wed 3:30pm
May 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
425 x1

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

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

1174
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 31, 2013, 09:15:26 pm »
Fri 4:00pm
May 31, 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 x4 no-pause

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

Chins
Paused reps top/bottom holds
- 100 x20

* sleep pattern messed up but got good recovery. the 405x1 did not feel heavy at all. could get the 425-440 based on the smoothness of the 405. when i was using the 455x1, i could easily tell that id get that top single by how the 405x1 goes up.
* did a 315x4 no-pause just to get some more tonnage for a non-weak day like this. it felt like an empty bar without the pause.

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

//2nd workout skipped. work nights.

Wed 3:30pm
May 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
425 x1

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

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

1175
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 30, 2013, 11:46:12 pm »
Thur 4:00pm
May 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
315 x1 FS

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

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

* i'm not getting smashed by the leg press 8x45s anymore. focus on keeping the weight of the sled on my tailbone area/hips. really get that area planted and not let the weight move up to the lowerback. seems to work.
* not hurting but a little tired. did not feel like lifting heavier today. stick to the routine 351-365-405.

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

//2nd workout skipped. work nights.

Wed 3:30pm
May 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
425 x1

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

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

1176
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 30, 2013, 04:20:41 am »
Quote from: LanceSTS on May 29, 2013, 11:06:37 pm
also, have you been grappling?

lol. no. i did boxing for conditioning and taekwondo for flexibility. i did not even spar. just the drills. i don't like the getting hit part.

i will give myself until the end of Q3 of this year to get to daily full paused 475s. if my 5'10.5 frame can gain more lean mass to 208-212, id do that. it is so much easier to restrict carbs to drop BF lateron and lean out.

thanks for the replies boss.

1177
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2013, 09:01:05 pm »
Quote from: LanceSTS on May 29, 2013, 02:05:13 pm
Kingfish I wish I could find this long write up on max aitas squatting from Glenn, the short version is, he had gone and trained with ivan A. in bulgaria, with a premium on pushing his squat up since he was hurt/wrist pain.  He improved quickly at first, then stalled for around a year if i recall correctly.  Still squatting daily, he returned to cal strength and pendlay got him to go into a 5 x 5 squat program, with the exception he could continue his daily squatting.  This gave him one volume day, which was all he needed and likely could handle with his daily squatting on other days. 

after a few months he destroyed his previous pr's, I want to say it was by well over 100 pounds.  The videos of those squats can be seen on the cal strength channel, the story leading up to them is golden though.


IMO, most bulgarian programs work around a steroid cycle. i can't follow a routine like that and recover with just steaks and eggs.

i agree with the incorporation of the volume day. looking at the bigger picture of my squat program, i'm actually pushing the top heavy single in order to get my sub max higher also. i've spent so many workouts in the past few years repping a single 405-425 and then dishing out an 8rep x 6-8 sets using 365-385s. the last volume workout i did without the pause reps was a 405x 4-6, 20 total reps.

i plan to do the same soon but seeing that i've used the 455x1 with a strict pause for 25 singles already, the 475x1 became mentally doable as a goal IMO. 475-425 backoffs, then a 495-455.. that would be a big lifting milestone for me. all paused reps. i've never been broken before.. not going to mess it up now.






1178
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2013, 06:49:36 pm »
to LBSS... your upperback will adapt to the bar eventually.. or grow a tumor like mine. suck it up buddy.


1179
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2013, 01:17:27 pm »
Wed 8:00am
May 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

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

* BW is stable in the 202-204 now. will maintain this weight. more caloric excess will just get me fatter. add tonnage to the squats slowly. i can get  a paused 425-440 comfortably at this BW as long as i get my full sleep. 315-365-405-440-425s repeatedly just like last time until i get very explosive with the 440s.. then i go back to the 4-1/2 plates.

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

Wed 3:30pm
May 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
425 x1

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

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

* the 10x45s on the calf raise yesterday have good effect for the 8x45s. got straight to 20 reps with full ROM. i usually cut it at rep 14-16 on regular days and shake it up for a few seconds. id still get to 20 reps but i prefer to break it at least in the 14th rep. that gets me consistent full ROM at the top with a decent squeeze/pause.
* 425x1 was all right. no issues with this weight.

1180
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 29, 2013, 01:09:44 pm »
Quote from: LanceSTS on May 29, 2013, 10:36:55 am
   
  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.



1181
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. 

1182
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.

1183
Nutrition & Supplementation / Re: Sick of food
« on: May 27, 2013, 09:14:12 pm »
Quote from: PointerRyan on May 27, 2013, 11:13:03 am
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.

1184
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.

1185
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

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