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Messages - Kingfish

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1201
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 29, 2013, 10:44:05 pm »
Fri 5:00pm
Mar 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1 x1 x1

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10 x10

* resting and also not very strong. sub 7 hour sleep for the last 2 days. calves getting stronger and getting used to the 20 rep loading. did 4 sets of 20s today and it got easier after each set. i can go 20x5 sets at this pace comfortably.
* 2nd rep of the 405x1 usually becomes noticably easier than the first, then i go for the 440x1. 2nd 405x1 today felt the same as the first. first rep was surprisingly not very heavy but it did not improve much from there. BW is good at 198-202lb. lack of sleep/rest and the compounded beating from the 440s from last last few days... need to freshen a little.

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

// second workout skipped - work nights

1202
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 28, 2013, 11:47:31 pm »
Thur 5:00pm
Mar 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1
440 x1
405 x1
315 x1

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

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

// second workout skipped - work nights

1203
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 27, 2013, 12:55:08 pm »
Wed 8:30am
Mar 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10
- 6X45 x20 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 | 8.2

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

Wed 4:00pm

Mar 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
425 x1
405 x1 x1
315 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* 425x1 first set following the 440x1 was harder than usual again. Will take it easy in the next few days.


1204
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 26, 2013, 12:49:58 pm »
Tue 8:30am
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10
- 6X45 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 | 8.2

* was able to recover from yesterdays backoff 425s/405s.

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

Tue 4:00pm
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
425 x1
405 x1 x1 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* first single of the 425 following the 440 felt heavier than usual. will burn out if i forced another 425x1. just did the 405s. no problem getting 4 singles. my calves are getting thicker with these 20 straight reps. it takes me ~ 60-65 secs to complete 20 paused reps calf raises. reps 18-20 is not comfortable at all. still strict pauses, just painfull at that point.

 

1205
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 25, 2013, 12:49:34 pm »
Mon 8:30am
Mar 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 6X45 x20 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x20 | 8.6.6

* comparing my workouts to last week's, i was able to get up to 440x1 even on a single workout a day. i was able to do this at 4:30pm. this is after eating at 8:30-8:45am, and sleeping 9:00am-3:45pm. need to be feed within the last 5hours, and get decent sleep. i was weak this morning even with almost 10 hours of sleep. i was fasted for more than 12 hours. this is planned. the strong meal that follows gets me going for later. the fasting helps with my BF.

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

Mon 4:00pm
Mar 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
425 x1 x1
405 x1 x1 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20 - feel like the load equivalent of the leg press with 6x45s each side, but IMO this exercise hits the calves better.

Chins
Paused Reps, Top / Bottom Holds
BW x10

* BW still consistent in the 198-200lb. shifting focus on the backoff sets as the 440x1 stict pause rep is routine max anyway. the 455x1 is still too heavy at this time for a stict pause.

1206
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 25, 2013, 09:56:43 am »
Quote from: scoobychau on March 25, 2013, 05:13:42 am
130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1

Just saw a notice: The gym in the office will be shut down from May - Aug
 :ffffffuuuuuu:

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.

entropy who looks like he can't lift anything to save his life.. is stronger than you.
raptor.. who is always broken somewhere and is uncomfortable with anything with a barbell.. is stronger than you.

these guys are at 6 feet plus.

i'm your height but my standing reach is that of a 6 footer.
what you lucked out in body structure.. you have to make it up by getting so much stronger. you are doing it wrong.

swimming will improve your performance in swimming.

1207
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 24, 2013, 03:25:26 pm »
Sun 9:00am
Mar 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10 x10

Head Supported Barbel Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2

* slept 10:30pm-4:00am-6:30am. BW looking good at consistent 198-200lb lately. will maintain a top 440x1, 425x1 backoffs while i stabilize at this weight. might try to do 2 sets of 440x1 top set if the first paused rep feels not so heavy. 455x1 1-2x / week whenever i feel strongest.
* i'm very happy with my weight gain to 198-200lb. i can still see my abs. the veins in my lower abs are not visible anymore but thats not a big thing to me. IMO, i was able to add mass and keep fat gain to a minimum by gaining weight in clusters of 4-6lbs. gain..stabilize..gain.. caloric excess eating brown rice + chicken/sardines + foods mostly with a 1:1 carb/protein.. (almonds etc.)

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

Sun 5:00pm
Mar 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

Single Arm Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 x10 | 8.2, 6.4



1208
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 23, 2013, 10:23:05 pm »
Sat 4:00pm
Mar 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1
440 x0
315 x1 x1

Head Supported Barbel Rows
Paused Reps, Top / Bottom Holds
175 x30 | 6.6.6.6.6

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10 x10

Dips
Paused Reps, Top / Bottom Holds
BW x10 x10

* slept short today. 8:30am-1:30pm-2:30pm. did not force sleep to 4:00pm because i'm not working tonight anymore. did not feel very strong today. BW looking good at 198lb

1209
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 22, 2013, 10:40:20 pm »
Fri 5:00pm
Mar 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1
440 x1
315 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10 x10

Daily Calf Raise Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20 x20

Dips
Paused Reps, Top / Bottom Holds
BW x10

* not so bad for a work night. the 2x singles of the 405 works well to get me a heavy top set. first single of 405 feels a lot heavier than the 2nd single. 440x1 after does not feel very heavy at all. backoffs to 315s. will not get a post workout sleep until 14hours from it. not good if i overexert doing singles of 425s.

1210
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 22, 2013, 01:17:56 am »
Thur 5:00pm
Mar 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1
365 x1
405 x1 x1
440 x1
315 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10

Daily Calf Raise Seated Sled
Paused reps top/bottom holds
- 4X45 x20

1211
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 20, 2013, 01:15:34 pm »
Wed 8:00am
Mar 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2 skip

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 8.6.6

* will sleep as much as i can today even with a 9:00pm-1:30pm-5:30pm sleep last night. will workout at the company gym and go to work early at 6pm for a meeting. work all night til 8:00am. this is my short 3 day work night.

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

Wed 5:00pm
Mar 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 12 of 24
425 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x0 x0 | 6.4

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 | 8.6.6

Dip
Full ROM - Shoulder Width
- BW x0

* BW196. overpowered the 405x1 easily. got my 455x1 12 of 24. halfway there. another 2lb and at 198BW, i should blast through this remaining 12 singles. concentric was smooth but not warmup-type smooth as this 455 still felt like a very heavy weight.

1212
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 19, 2013, 12:28:13 pm »
Tue 8:00am
Mar 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2 skip

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 8.6.6

* got good sleep again. 8:30pm-1:30am-5:30am. my BW is staying in the 194s lately. i have to ride this out and wait until i start gaining weight again. top sets of 440x1 (~2.25BW) and backoff of 425x1 (2.2BW) repeatedly until i get to the dry 198BW. that makes these 440/425 a relatively easier lift (2.2BW / 2.15BW) and hopefully get some supercompensation going again.

-------------------------------------------------------------------------------------------------
 
Tue 4:00pm
Mar 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
425 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x0 x0 | 6.4

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 | 8.6.6

Dip
Full ROM - Shoulder Width
- BW x0

* just did the squats in my company gym. too many people and felt lazy waiting to do my other lifts. will do them next workout
* 405x1 was very strong. i was at 195BW before the workout. did not have the confidence to put the 25lb in there at this weight. i paused the 440x1 like it was a warmup set.  could have had the 455x1. il still stick to the plan of waiting it out until my BW improves to the mid-high 190s.
* did not feel tired at all. i will eat stronger for the next 2 meals and at 5:00-6:00pm tmrw, if my BW improves, il go for the 455x1 12 of 24.

1213
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 18, 2013, 12:54:16 pm »
Mon 8:00am
Mar 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2

* slept 8:30pm-1:00am-5:30am. lots of sleep is good but my BW drops to 194 because of the longer fasting. increase rice this morning to 3 cups. if im not at dry 196lb again when i wake up later, might not even go for rep 12 of 24 of the 455x1. don't want to burn out now.

-------------------------------------------------------------------------------------------------
 
Mon 4:00pm
Mar 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
425 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

* 405x1 not as effortless as it should be. 455x1 would be too heavy for today. got the 440x1 again from a complete pause. my 196BW did not cut it today. need to be in the wet 196-200 to feel strong for a daily 455x1. i did not feel strong enough but not weak either. did the backoff 425s.


1214
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 17, 2013, 01:35:14 pm »
Sun 8:00am
Mar 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 4.3.3

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

* not as sleep deprived as last week. got consistent 8:30-3:30pm sleep. not enough but not too little. form felt all right this morning. no muscle is fatigued. 1set for the other lifts helping a bit.
* will try to see if another set of nap this morning recharges me for the heavy top set.

-------------------------------------------------------------------------------------------------
 
Sun 4:00pm
Mar 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x20 | 4.4.4.4.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* head supported barbell rows now to really preserve the lowerback. squats were feeling good but not good enough for the 455x1. did not even attempt it. 440x1 from a complete pause.

1215
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 16, 2013, 09:04:52 pm »
Sat 4:00pm
Mar 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0 | 8.2

Dip
Full ROM - Shoulder Width
- BW x0 - resting

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

* deload workout on my worknights. slept 8:30-3:30, not bad for a work night.

-------------------------------------------------------------------------------------------------
 
skip second workout.
Sat 11:00pm
Mar 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

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