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Messages - Kingfish

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1216
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 17, 2013, 09:13:59 pm »
Quote from: Dreyth on April 17, 2013, 03:33:43 pm
hahah i did get injured though. had patellar tendonitis for ~8 months. in addition I went from 210lbs to 190lbs bw.
also i've switched from parallel squatting to ATG squatting, so I didn't drop as much as it seems.
the marathon walking allows me to eat more protein for the day and recover better from my workouts.
I actually started the marathon walking when I had tendonitis because I thought "crap, now that I can't play ball, how will I burn my calories?" and now I just walk everywhere instead of taking the train.

but thanks anyway, you've been providing me with motivation with ur beast squat:bw ratio  :ibsquatting:

i do hill sprints and cycling (road bike) for this.   good luck with the injury. drink gallons of water a day.

1217
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 17, 2013, 12:40:21 pm »
Wed 8:30am
April 17, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* thought about doing 315x1s only to get more rest for later. on the 3rd single, the weight felt very light. did the usual reps again. slept 10:00pm-4:00am-6:30am. hopefully will get my 11:00am-4:00pm sleep later. will go for 455x1 #20 later if i feel like it. tonight starts my wed-fri work nights.

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Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* 20th single of 455x1 coming from a strict pause again and without any gather at the bottom. bar momentum is not convincing enough for me to add more to the 455. i will need more than my planned 24 reps with this weight. i'll go for 40 total reps.
* did not tenderize my right lower quads. kept the back off sets minimal. last time i did 4 singles of 405/425 after a top set.. 2nd-3rd workout with that loading = fatigued/tendered connective tissues around my knees.
* i will continue using this 455x1 top set every mon-wed.


1218
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 16, 2013, 12:01:57 pm »
Tue 8:30am
April 16, 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
- 7x45 x20 x20

* same as yesterday - felt recovered but stiff. uncoordinated but still alright for a morning warmup lift. will vid the 455x1 later. should be stricter than yesterday.

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Tue 3:30pm
April 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 19 of 24
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* was not able to vid my 455x1 today.  it appears that tue is leg day for most people, it got crowded fast by 4:00pm. completely paused the 455x1. did not do any "gather" out of the hole. just completely pushed up with one motion. it made a big difference as my initial momentum decayed faster than yesterday. got the rep but tire more - the backoff 425x1 felt a lot heavier today. 405x1 felt the same.
* i might go for another 455x1 tmrw. i will get another set of solid sleep. thats all i need at this BW198-202 to daily rep this 4 1/2 plates.

1219
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: April 15, 2013, 09:12:32 pm »
4 1/2 plates from a complete pause today.  :headbang:

455x1 18 of 24, BW 198-202
<a href="http://www.youtube.com/watch?v=JWeSPdglIz0" target="_blank">http://www.youtube.com/watch?v=JWeSPdglIz0</a>


1220
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 15, 2013, 12:06:29 pm »
Mon 8:30am
April 15, 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
- 7x45 x20 x20

* sleep 9:00pm-4:00am-6:00am. felt recovered but stiff. needed another 315x1. uncoordinated but still alright for a morning warmup lift. 

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Mon 3:30pm
April 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 18 of 24
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Chin
Paused reps top/bottom holds
- BW x10

* got a strict pause with 455x1 but not my strongest today. i dipped a bit to get out of the hole. i'll probably lift this better tmrw. will take another vid. resting the one arm cable rows as a little piece of rhomboid in my right back feels 'off'. BW chins x10 to get this started again. did not tire at all.

455x1 18 of 24, BW 198-202
<a href="http://www.youtube.com/watch?v=JWeSPdglIz0" target="_blank">http://www.youtube.com/watch?v=JWeSPdglIz0</a>

1221
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2013, 03:22:54 pm »
Sun 10:00am
April 14, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* might go for the heavy top sets later if i feel good.

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

Sun 4:00pm
April 14, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* muscles felt recovered and strong but i'm still feeling off. will get my rhythm back tmrw and definitely go for the heavy top set.


1222
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 13, 2013, 08:49:48 pm »
Sat 3:30pm
April 13, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* starting to feel stronger again. slept 9:00am-1:30pm-3:00pm.

1223
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 12, 2013, 09:00:11 pm »
Fri 3:30pm
April 12, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* same as yesterday, only a bit weaker on the calf raise and rows. BW still at the 198-202lb.

1224
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 11, 2013, 09:18:25 pm »
Thur 3:30pm
April 11, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* slept 9:00am-3:00pm. right lower knee muscles felt a little tender from all the heavy top set / back offs from the last 3 days. time for some forced deloading again. wore my compression tights for better circulation. did not need another 315x1 as my form was already smooth.

1225
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 10, 2013, 01:37:55 pm »
Wed 9:00am
April 10, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20

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

* bay area weather at 75F right now. had to workout a little late to get some sun driving to the gym. sleep from 9:30pm-2:00am-6:30am. if i am able to sleep another 12:30pm-5:00pm, i will go for another heavy top set later. otherwise, back to deload routine. work night start later.

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

Wed 3:00pm
April 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
455 x1 17 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* slept 11:30am-2:30pm. woke up and it felt like i just did 4-6hrs of sleep. felt so awake already. this is not going to be easy at ~4-8:30am tmrw.
* i am very strong right now. was still a bit afraid of the 455x1 as the 4 1/2 plates looks really massive for somebody who looks sub 200lbs, even if this will be my 17th single already. did this 455x1 again with a strict pause, just like how i do every other weight now. the 475x1 goal suddenly becomes realistic again. will still complete my 455x1 - 24 total reps.
* squats - i may have improved my form a little by really focusing on using my head as a counterweight - pushed forward, look straight and up a little.. whenever i feel stiff from too much sleep, i will rep out x8-10 BW 1/2 squats (bottom half mostly).  without any weight on my back, i have to stretch my arms forward, torso and head pushed forward too, otherwise, the lowerback will be strained. i do them slowly for the first couple of reps, then just bounce around when i get loose.
* i will vid my 455x1 strict pause next week.

1226
Pics, Videos, & Links / Re: chin ups with 75lbs attached
« on: April 10, 2013, 11:04:57 am »
not bad..  :headbang:

careful with the chins. i did them for back thickness and i ended up with more biceps than lats. stopped at BW+90 x5, BWx20 routine. i prefer rows - thicken back without making your biceps too big.

I don't know how both of you suck with high rep BWs. while i was vacationing a few months ago, i did BWx20s 4-6sets every day. killed my abs more than anything.

 


1227
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 09, 2013, 12:02:14 pm »
Tue 8:00am
April 9, 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
- 7x45 x20

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

Dips
Paused reps top/bottom holds
- BW x20

* rows.dips.volume calves - will not makes these accessory lifts tiring so il just do them whenever i feel freshest. single x20 reps of calf raises per workout following the 315-365-405 squats, and everything else is an option. multi x20s of calf raises is not a priority.

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

Tue 3:30pm
April 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
455 x1 16 of 24
425 x1 x1
405 x2

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* the strongest 455x1 i've done so far - complete strict pause. felt deeper than any bottom pause as the weight is really pushing everything down. didn't feel anything special today as the 315-365-405 felt like a normal recovered day ramp up.
* did 405 x2 instead of the 425x1 x4 singles. i thought about doing 2 doubles but will pace myself for now. will keep top sets to 405-440 for the next 2-4 days as tmrw starts my work nights. long week this week. wed-sat night.

Quote from: Dreyth on April 09, 2013, 11:36:30 am
god damn

i checked your log. you did not get injured. you are at 190s BW. went from 405x5 to 315x1.   :wowthatwasnutswtf:

save the marathon walking when were 60+ old.  right now, the fastest way to burn calories is to pack in more lean mass. 

1228
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 08, 2013, 12:18:04 pm »
Mon 8:30am
April 8, 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
- 7x45 x20

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

Mon 4:00pm
April 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
455 x1 15 of 24
425 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* this 455x1 is repeatable whenever i'm not very fatigued. repeatable but not getting considerably lighter. it always feels like a 455.  smooth concentric without any war cry or anything dramatic. i might really need to turn to more volume work with less weight, or follow my plan of just waiting to get my BW heavier and heavier as long as i don't get too fat.
* will go for another 455x1 16 of 24 tmrw. will see if this minimal backoff sets today left me with a lot more energy.


1229
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 07, 2013, 01:53:11 pm »
Sun 9:00am
April 7, 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
315 x1

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20

17.25" now after all these x20s


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Sun 3:00pm
April 7, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20 x20

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

* 440x1 strong this afternoon. saved it for tmrw's 455x1 15 of 24.  3rd set of x20 calf raises still straight to 20 but did not want to do too much volumes today. already had a x20 this morning.

1230
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 06, 2013, 09:17:55 pm »
Sat 3:30pm
April 6, 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
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

Standing Vertical Jumps
Loaded with Resets
- 50lb x4 x4

Dips
Paused reps top/bottom holds
- BW x20

* feeling a little strong now even with only an 8:30-2:30pm sleep  today. no work tonight so i'll be able to catch up again on some good sleep. the 405s did not feel as heavy today. no 405+ since wed. this is the 4th deload day.  i will go for the 440x1 on the second workout tmrw if i feel good.
* did not feel detrained at all with the dips. was skipping it for days now. did an easy straight 20 reps.

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