Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Kingfish

Pages: 1 ... 83 84 [85] 86 87 ... 147
1261
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



1262
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

1263
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.

1264
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

1265
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.

1266
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.

1267
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.


1268
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.

1269
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

1270
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 15, 2013, 09:22:46 pm »
Fri 4:00pm
Mar 15, 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 x20

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

* deload workout on my worknights.

-------------------------------------------------------------------------------------------------
 
skip second workout.
Fri 11:00pm
Mar 15, 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

1271
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 14, 2013, 09:15:18 pm »
Thur 4:30pm
Mar 14, 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
315 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10 | 6.4

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

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10
- 10x45 x0 x0
- 8X45 x0

* deload workout on my worknights.

-------------------------------------------------------------------------------------------------
 
skip second workout.
Thur 11:00pm
Mar 14, 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

1272
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 13, 2013, 01:17:10 pm »
Wed 7:30am
Mar 13, 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 x10 | 6.4

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

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

* morning workout at my work gym. have morning meeting. slept 9pm-2:30am. did not sleep again as i want to sleep more during daytime to minimize my sleep loss on my work nights. this is my 4 day worknight, wed-sat.
* will sleep 10:30am-4:30pm now. next sleep is not until thurs morning at 9am.  i'm going for my 455x1 12 of 24 later.

-------------------------------------------------------------------------------------------------
 
Wed 5:00pm
Mar 13, 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

*  did not get the 455x1. its not the BW. i'm consistently at dry 196-197 in the last few days. its not the lack of sleep. could be the irregular sleep pattern today but i've lifted good coming from on-off sleep like this. i got 455x1 top sets for 7 consecutive days a few weeks back. only thing different now is the other accessory lifts i've been doing. cut the sets to singles for the other things. will go deload with top sets of 440x1, 405 x1 x1 if i'm fatigued. will eventually stick with just the squats and ditch everything else.
* got the 440x1 today from a complete pause. did not really tire much after the missed 455x1. just like i said, if the bar did not go up explosively enough and slowed to a halt midway up, just ride it down and don't do anything stupid like fighting the weight.
* the eccentrics on my missed lifts are more or less the same pace. if a weight goes down too fast and almost uncontrolled (most likely due to fatigue), i don't even bother using energy to come up with a concentric effort. i just put it to the pins. vary rare but it still happens. most of the time, if the walkout feels like i'm carrying a weight thats 20-30lbs heavier than usual, i just put it back. 

1273
Strength, Power, Reactivity, & Speed Discussion / Re: hitting a pr did more bad than good?
« on: March 12, 2013, 10:58:51 pm »
Quote from: vag on March 12, 2013, 05:41:05 am
So you have never truly maxed either, and that is the downside of never getting pinned, all your max efforts so far were buffered.
Never getting pinned is not something to brag about, and it doesn't make you smarter than those who got pinned as you claim. How don't you get "this pinned thing"? People just try out a new max and they fail it. If they really felt they would 99% fail, they would not try it. And that is coming from someone who has never been pinned either  :P
Always (or even often) getting pinned though is plain stupid, in many aspects.

max weight PR is only one type of PR. IMO, for athletic carryover - a 6-8rep PR is more important.

i've been pinned plenty of times on my squats. BUT -  i get pinned without really burning out my CNS or breaking anything.

paused squats really help here. that initial burst of momentum coming from the pause is either explosive enough to carry you all the way up, or too slow that at midway up, you have no choice but to just come back down again.

there is no point in fighting a 1RM weight. we are not powerlifters here that brag about max weight. that top set is just there so when you do your backoffs, everything is already firing nicely.



 

1274
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 12, 2013, 01:01:37 pm »
Tue 8:00am
Mar 12, 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

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

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

* getting un-fatigued little by little. got really good sleep tonight. will take another nap in a few minutes and workout again later.

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

Tue 3:00pm
Mar 12, 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 11 of 24
425 x1 x1

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

Dip
Full ROM - Shoulder Width
- BW x20

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

* recovered from my lack of sleep from thur and fri. it took that long for me to get my rhythm back. BW196-198 but quickly drops to 196s if i don't really focus on eating more.

Quote from: UAcompression on March 12, 2013, 12:07:38 am
Hey, when you were at my strength level ie 315-320 max squat... how long did it take u to get there?  and how long did it take u to go from 315 to 455?

2-3, 5-6 years.

1275
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 11, 2013, 09:18:21 pm »
Mon 8:00am
Mar 11, 2013

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

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

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

Standing Vertical Jumps
Jumps Squats with Resets
25lbx0
SVJ x0

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

Mon 3:00pm
Mar 11, 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
455 x0 Rep 11 of 24 skipped
425 x0 x0 skipped

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

Dip
Full ROM - Shoulder Width
- BW x30

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

* underestimated the fatigue from the 2 straight days of weak sleep. 196BW but was not able to get an easy 405. 440x1 from a complete pause. definitely still not 455x1 strong. will get another set of good sleep tonight and tomorrow morning. hopefully that fixes it. will change my work night workout schedule. i cannot afford to fatigue like this.
* cable rows and anything thing else thats mid-heavy reps were all right.
* skipped the squat back off 425s to really freshen for tomorrows top set. last 455x1 was on wed last week.

Pages: 1 ... 83 84 [85] 86 87 ... 147