1276
Mixed Martial Arts / Re: MMA Gif's
« on: February 03, 2013, 05:25:36 am »
from the other side.. sleep walking already before taking a few more. good thing leg gave up.
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1277
Mixed Martial Arts / Re: MMA Gif's
« on: February 03, 2013, 01:27:46 am »
too over confident today.. did not defend much. got what he deserved. still an overeem fan..
1278
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 02, 2013, 11:16:48 am »
Sat 8:00am
Feb 2, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press
* workout at home after the work night. no sleep since 2pm yesterday (18hr). did not feel uncoordinated, just tired and sleepy.
-------------------------------------------------------------------------------------------------
Sat 4:00pm
Feb 2, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 x2| 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press
* sleep deprived a bit but surprisingly strong this afternoon. the 440x1 went up like routine. the clusters of 425s gave me some fight but nothing close to getting pinned or CNS overuse. 4th night of 13hr work schedule. will sleep quickly this morning after doing the 315s at home.. wake up mid afternoon and watch our 49er take it. lift afterwards.
* i'm happy at this low 190s BW. 4 plates never felt so easy. these are paused reps too like how i've been doing them for the past year or two. i could be strong enough to bounce up a 455-475 at this time but id rather lift it up.
Feb 2, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press
* workout at home after the work night. no sleep since 2pm yesterday (18hr). did not feel uncoordinated, just tired and sleepy.
-------------------------------------------------------------------------------------------------
Sat 4:00pm
Feb 2, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 x2| 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press
* sleep deprived a bit but surprisingly strong this afternoon. the 440x1 went up like routine. the clusters of 425s gave me some fight but nothing close to getting pinned or CNS overuse. 4th night of 13hr work schedule. will sleep quickly this morning after doing the 315s at home.. wake up mid afternoon and watch our 49er take it. lift afterwards.
* i'm happy at this low 190s BW. 4 plates never felt so easy. these are paused reps too like how i've been doing them for the past year or two. i could be strong enough to bounce up a 455-475 at this time but id rather lift it up.
1279
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 01, 2013, 12:19:48 pm »
Fri 8:00am
Feb 1, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* found a way to get my sleep back. still the same, the morning warmup workout is just a prep for later. i will not get anything over 425 at this time.
-------------------------------------------------------------------------------------------------
Fri 4:00pm
Feb 1, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 x2| 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press
* not as strong as yesterday. did not have the third clustered single of 425s. did more reps doing 2 sets of x2. either from irregular sleep pattern (most likely) or just because of the accumulation of heavy reps lately. might backoff tmrw if i don't sleep well.
Feb 1, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* found a way to get my sleep back. still the same, the morning warmup workout is just a prep for later. i will not get anything over 425 at this time.
-------------------------------------------------------------------------------------------------
Fri 4:00pm
Feb 1, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 x2| 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405 x20 | leg press
* not as strong as yesterday. did not have the third clustered single of 425s. did more reps doing 2 sets of x2. either from irregular sleep pattern (most likely) or just because of the accumulation of heavy reps lately. might backoff tmrw if i don't sleep well.
1280
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 31, 2013, 12:06:21 pm »
Thur 8:30am
Jan 31, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press
- BWx20
* workout at home. need time to catch up on sleep.
-------------------------------------------------------------------------------------------------
Thur 4:00pm
Jan 31, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x3 | 1.1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* broke into the BW190s again. moved top set a little bit to 440x1 to get more backoff feel into the 425s. 440 felt easy too. had at least another 5-10lbs before i get into the near max form. got really confident lifting the 405lb+ now because i'm not really sleep recovered today with just 6hr after staying awake for almost 20hrs working the night shift.
* i will CNS burn if i don't sleep well later. will find a way around that.
Jan 31, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press
- BWx20
* workout at home. need time to catch up on sleep.
-------------------------------------------------------------------------------------------------
Thur 4:00pm
Jan 31, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x3 | 1.1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* broke into the BW190s again. moved top set a little bit to 440x1 to get more backoff feel into the 425s. 440 felt easy too. had at least another 5-10lbs before i get into the near max form. got really confident lifting the 405lb+ now because i'm not really sleep recovered today with just 6hr after staying awake for almost 20hrs working the night shift.
* i will CNS burn if i don't sleep well later. will find a way around that.
1281
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 30, 2013, 11:44:23 am »
Wed 7:00am
Jan 30, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
-------------------------------------------------------------------------------------------------
Wed 4:00pm
Jan 30, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,435x1 BW 186-190lb
425 x3 | 1.1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* 435x1 felt so easy i could have used it as a backoff weight too. used 425s again but with sub 60sec resets, did x3. will continue repping these 425-435s until i can get 2-3 clusters of 435s.. bump top set to 455x1 at that point.
Jan 30, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
-------------------------------------------------------------------------------------------------
Wed 4:00pm
Jan 30, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,435x1 BW 186-190lb
425 x3 | 1.1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* 435x1 felt so easy i could have used it as a backoff weight too. used 425s again but with sub 60sec resets, did x3. will continue repping these 425-435s until i can get 2-3 clusters of 435s.. bump top set to 455x1 at that point.
1282
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 29, 2013, 10:23:33 am »
Tue 6:30am
Jan 29, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* BW at 188lb this morning. closer i get to 190s, the easier that 405 feels. i might try back off 425s this afternoon if i get another strong top set.
-------------------------------------------------------------------------------------------------
Tue 4:00pm
Jan 29, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 186-190lb
415 x1
425 x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* the 435x1 beginning to feel not very heavy. did 415x1 as first back off set. the 2nd backoff set is usually a lot easier. used 425s and got a solid x2 with less than 60sec reset between the singles. just enough to to loosen up and unload the bar.
* the work night starts wed-sat this week. the messed up sleep pattern means i need to take it easy after this wed afternoon workout. il keep the top set to 435x1 and really get more daily accumulated reps of the 425s. i'm skipping the 440-445-450. the weight does not look good. will go 455 next so i really need to focus on building the 425-435s. will keep the heavy smith calf raise on hold until i get my top set to 455.
Jan 29, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* BW at 188lb this morning. closer i get to 190s, the easier that 405 feels. i might try back off 425s this afternoon if i get another strong top set.
-------------------------------------------------------------------------------------------------
Tue 4:00pm
Jan 29, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 186-190lb
415 x1
425 x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* the 435x1 beginning to feel not very heavy. did 415x1 as first back off set. the 2nd backoff set is usually a lot easier. used 425s and got a solid x2 with less than 60sec reset between the singles. just enough to to loosen up and unload the bar.
* the work night starts wed-sat this week. the messed up sleep pattern means i need to take it easy after this wed afternoon workout. il keep the top set to 435x1 and really get more daily accumulated reps of the 425s. i'm skipping the 440-445-450. the weight does not look good. will go 455 next so i really need to focus on building the 425-435s. will keep the heavy smith calf raise on hold until i get my top set to 455.
1283
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 28, 2013, 11:35:25 am »
Mon 7:00am
Jan 28, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* 405x20 calf raises on the leg press becoming very easy. will try 495s and do 10.10 later. don't want to use too much weight as i can feel my hamstrings doing some serious stabilizing work in this position for a calf raise.
-------------------------------------------------------------------------------------------------
Mon 4:00pm
Jan 28, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 186-190lb
415 x1, x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* back off sets now at 415s. did that after it felt like i overpowered the 435x1 by at least 10lbs. it went up so smoothly and easily today. no form hiccups or any noticeable minute form breakdown.
* heavy smith calf raises still on hold. kept the leg press calf raise to 405 also. i'm building good momentum on the squats lately and i'm going to keep everything as it is - its working.
Jan 28, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* 405x20 calf raises on the leg press becoming very easy. will try 495s and do 10.10 later. don't want to use too much weight as i can feel my hamstrings doing some serious stabilizing work in this position for a calf raise.
-------------------------------------------------------------------------------------------------
Mon 4:00pm
Jan 28, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 186-190lb
415 x1, x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* back off sets now at 415s. did that after it felt like i overpowered the 435x1 by at least 10lbs. it went up so smoothly and easily today. no form hiccups or any noticeable minute form breakdown.
* heavy smith calf raises still on hold. kept the leg press calf raise to 405 also. i'm building good momentum on the squats lately and i'm going to keep everything as it is - its working.
1284
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 27, 2013, 12:33:26 pm »
Sun 8:00am
Jan 27, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20 | 10.10
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* still sticking to the plan of doing more of the 405s, eventually moving up to 415-425s. focusing on pushing the top set of 435 to 445-455 is very CNS draining. IMO, it's more effective to spend more effort progressively loading the backoff sets. if i can get 425x2s consistently, the 455 will most likely be doable.
-------------------------------------------------------------------------------------------------
Sun 4:30pm
Jan 27, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 184-188lb
405 x1, x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* 435x1 top set for 3rd straight day. i feel like this weight is really a daily routine/repeatable if i keep myself recovered well and BW at mid-high 180s. first set of 405x1 after the 435 felt heavy. did not go for backup 415s yet. the 2nd cluster of singles after a good rest felt a lot better. could have done 2 reps with that explosiveness. il pace myself and see how long i can go with these multi 405 singles. i was thinking of doing doubles but in the long run, i will do more reps with the 405 if i stick with clusters of singles. doubles tire me out a lot faster.
* smith calf sparingly for now. focusing into getting that 205-210kg paused rep.
Jan 27, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20 | 10.10
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* still sticking to the plan of doing more of the 405s, eventually moving up to 415-425s. focusing on pushing the top set of 435 to 445-455 is very CNS draining. IMO, it's more effective to spend more effort progressively loading the backoff sets. if i can get 425x2s consistently, the 455 will most likely be doable.
-------------------------------------------------------------------------------------------------
Sun 4:30pm
Jan 27, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 184-188lb
405 x1, x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
* 435x1 top set for 3rd straight day. i feel like this weight is really a daily routine/repeatable if i keep myself recovered well and BW at mid-high 180s. first set of 405x1 after the 435 felt heavy. did not go for backup 415s yet. the 2nd cluster of singles after a good rest felt a lot better. could have done 2 reps with that explosiveness. il pace myself and see how long i can go with these multi 405 singles. i was thinking of doing doubles but in the long run, i will do more reps with the 405 if i stick with clusters of singles. doubles tire me out a lot faster.
* smith calf sparingly for now. focusing into getting that 205-210kg paused rep.
1285
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 26, 2013, 12:45:16 pm »
Sat 8:00pm
Jan 26, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* need to get a lot more volumes on the 405s. did 2 this morning and plan to do a couple more later. i will see how many 405 singles i can do daily without fatiguing too much.
-------------------------------------------------------------------------------------------------
Sat 5:30pm
Jan 26, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 184-188lb
405 x1, x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x0 | 3.2
- 585 x10
- 405 x0 x0 | leg press
* did the squat inside the rack just to be safe. 435x1 went up like routine. not the strongest but form is solid. first backup single of the 405 felt heavish. rested a bit more and did the x2 clustered with 60sec reset. 5 total 405s today. no 765s on the smith. squats first and get this 435 over with so i can go boss with 455. the 455 looks very heavy compared to a 435.
* the preworkouts i've been using - alt C4, neurocore, craze, noxplode.. they seem to suppress my appetite a bit. i sometimes feel not very hungry even coming from an almost 12hr fast. doesn't matter. if there is food on my plate - i will eat it and nothing will go to waste.
Jan 26, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press
* need to get a lot more volumes on the 405s. did 2 this morning and plan to do a couple more later. i will see how many 405 singles i can do daily without fatiguing too much.
-------------------------------------------------------------------------------------------------
Sat 5:30pm
Jan 26, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 184-188lb
405 x1, x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x0 | 3.2
- 585 x10
- 405 x0 x0 | leg press
* did the squat inside the rack just to be safe. 435x1 went up like routine. not the strongest but form is solid. first backup single of the 405 felt heavish. rested a bit more and did the x2 clustered with 60sec reset. 5 total 405s today. no 765s on the smith. squats first and get this 435 over with so i can go boss with 455. the 455 looks very heavy compared to a 435.
* the preworkouts i've been using - alt C4, neurocore, craze, noxplode.. they seem to suppress my appetite a bit. i sometimes feel not very hungry even coming from an almost 12hr fast. doesn't matter. if there is food on my plate - i will eat it and nothing will go to waste.
1286
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: January 25, 2013, 09:27:42 pm »
i've done better form than this. today i was feeling confident enough to lift outside again for some added stim.
<a href="http://www.youtube.com/watch?v=il0Tub1sWcA" target="_blank">http://www.youtube.com/watch?v=il0Tub1sWcA</a>
1287
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 25, 2013, 08:31:08 am »
^ whichever has more fat. i prefer salmon bellies grilled/baked with ginger and habaneros.
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145 x1 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4
Dip
Full ROM - Shoulder Width
- BW x0
- Close Grip Pushup x20 | 10.10
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20
* been consistent now on lifting at home for the morning warmup routine. too cold outside lately, and i have this early morning work schedule. i should be able to go 435x1 later with enough reserves for a couple of 405 singles.
-------------------------------------------------------------------------------------------------
Fri 3:30pm
Jan 25, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145,165,185,200x1 BW 184-188lb
185 x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x0 | 3.2
- 585 x10
- 405 x0 x0 | leg press
* not as strong as i thought id be because there was a very little form breakdown on the 435x1. did not push for multi 405s and kept it at the usual 2 singles. id probably lift a little better tmrw as this 435 was the firs after a 1 day skip.
* used kgs on the log today. my long term goal is 205-210-215. for some reason, 205-210 after getting repeatable 200 seems a lot easier than getting 455/475 coming from 435s. lol
<a href="http://www.youtube.com/watch?v=il0Tub1sWcA" target="_blank">http://www.youtube.com/watch?v=il0Tub1sWcA</a>
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145 x1 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4
Dip
Full ROM - Shoulder Width
- BW x0
- Close Grip Pushup x20 | 10.10
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20
* been consistent now on lifting at home for the morning warmup routine. too cold outside lately, and i have this early morning work schedule. i should be able to go 435x1 later with enough reserves for a couple of 405 singles.
-------------------------------------------------------------------------------------------------
Fri 3:30pm
Jan 25, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145,165,185,200x1 BW 184-188lb
185 x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x0 | 3.2
- 585 x10
- 405 x0 x0 | leg press
* not as strong as i thought id be because there was a very little form breakdown on the 435x1. did not push for multi 405s and kept it at the usual 2 singles. id probably lift a little better tmrw as this 435 was the firs after a 1 day skip.
* used kgs on the log today. my long term goal is 205-210-215. for some reason, 205-210 after getting repeatable 200 seems a lot easier than getting 455/475 coming from 435s. lol
1288
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 24, 2013, 08:57:51 am »
Thur 5:30am
Jan 24, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20
* lifted at home. did not really noticed but i was sleep deprived yesterday. i thought i got more than enough sleep but completely forgot that i did not sleep at 8pm. did photoshop homework and really did not finish until 11pm.. thats 11-5am sleep, and a few minutes from 1pm-2pm.
* i slept from 7pm-11pm, 11pm-5am today. body took what i owed it. il get another midday nap at 10-1pm today. this better work for the 435/405 later. dry BW less 4lbs as i did not drink anything in more than 10 hours
-------------------------------------------------------------------------------------------------
Thur 3:30pm
Jan 24, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,425x1 BW 184-186lb
405 x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x30
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x10 x10| 6.4
- 765 x0 | 3.2
- 585 x0 |10.10
- 405 x0 x0 | leg press
* i was feeling good today but decided to hold off on the 435x1 top set for another day just to make sure i recover completely from those consecutive 765s calf raises. the 425x1 went up convincingly. il go 435 tmrw for sure. held the calf raises to 675s.
* i am now getting close to BW 186-188lb goal after some serious liquid intakes. i use a 32oz boss mug per serving and down at least 2 of these at a time, 2-4 times a day. there is my 3-4lb weight swings. at 188-192BW, i may be at 455x1 already.. thats a 2.4BW top set daily, with a 2.25BW back off sets. i just need a few more weeks with these 405 back off sets until i can get 405x2s without burning out..move up to multiple 425s and the 455 will eventually be not as heavy.
Jan 24, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20
* lifted at home. did not really noticed but i was sleep deprived yesterday. i thought i got more than enough sleep but completely forgot that i did not sleep at 8pm. did photoshop homework and really did not finish until 11pm.. thats 11-5am sleep, and a few minutes from 1pm-2pm.
* i slept from 7pm-11pm, 11pm-5am today. body took what i owed it. il get another midday nap at 10-1pm today. this better work for the 435/405 later. dry BW less 4lbs as i did not drink anything in more than 10 hours
-------------------------------------------------------------------------------------------------
Thur 3:30pm
Jan 24, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,425x1 BW 184-186lb
405 x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x30
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x10 x10| 6.4
- 765 x0 | 3.2
- 585 x0 |10.10
- 405 x0 x0 | leg press
* i was feeling good today but decided to hold off on the 435x1 top set for another day just to make sure i recover completely from those consecutive 765s calf raises. the 425x1 went up convincingly. il go 435 tmrw for sure. held the calf raises to 675s.
* i am now getting close to BW 186-188lb goal after some serious liquid intakes. i use a 32oz boss mug per serving and down at least 2 of these at a time, 2-4 times a day. there is my 3-4lb weight swings. at 188-192BW, i may be at 455x1 already.. thats a 2.4BW top set daily, with a 2.25BW back off sets. i just need a few more weeks with these 405 back off sets until i can get 405x2s without burning out..move up to multiple 425s and the 455 will eventually be not as heavy.
1289
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 23, 2013, 09:08:03 am »
Wed 5:30am
Jan 23, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20
* did the warmup morning lifts at home. got more sleep and ran out of gym time in the morning. again
-------------------------------------------------------------------------------------------------
Wed 3:30pm
Jan 23, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405x1 435x0 425x1 BW 184-186lb
405 x0 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x30
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0 |10.10
- 405 x20 | leg press
* time to back off again from the heavy smith calf raises. the 405x1 was as explosive and smooth as yesterday but the 435x1 was too heavy today. did not really got to fight it much. just gave it to the pins and reloaded with 425s. no back off and no smiths. too bad because i actually felt strong today.. strong enough not to put the pins.. good thing i was being safe and put it there for the 435 top set.
Jan 23, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20
* did the warmup morning lifts at home. got more sleep and ran out of gym time in the morning. again
-------------------------------------------------------------------------------------------------
Wed 3:30pm
Jan 23, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405x1 435x0 425x1 BW 184-186lb
405 x0 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x30
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4
- 765 x0 | 3.2
- 585 x0 |10.10
- 405 x20 | leg press
* time to back off again from the heavy smith calf raises. the 405x1 was as explosive and smooth as yesterday but the 435x1 was too heavy today. did not really got to fight it much. just gave it to the pins and reloaded with 425s. no back off and no smiths. too bad because i actually felt strong today.. strong enough not to put the pins.. good thing i was being safe and put it there for the 435 top set.
1290
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 22, 2013, 09:11:19 am »
Tue 5:30am
Jan 22, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
* did the warmup morning lifts at home. got more sleep and ran out of gym time in the morning.
-------------------------------------------------------------------------------------------------
Tue 3:30pm
Jan 22, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day 4 BW 184-186lb
405 x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x30
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2
- 585 x20 | 10.10
- 405 x0 x0 | 10.10 leg press.
* will all these 765lb heavy calf raises, IMO - my torso should not be bending with this little 435lb. did the 315-365-405 warmup ramping but really focused on keeping a solid mid-upper back. i try to put myself in the same form as if i was lifting the 765s and i subconsciously "pre-bend" my mid back, and hold this position through out the 435 paused rep. worked really well. did not even slow down. just a smooth and explosive concentric.
* i don't really know how it worked but keeping my mid-back in a tight but already "bent" position and keeping that form solid is a safer/more effective form than trying to maintain an almost upright form and then giving the back a bit more momentum when it eventually goes to that "bent" position halfway up.. when the bar gets that little momentum, the bend gets uglier anyway. id like the idea of just starting with my own bend angle and just keeping that all thru out that heavy single. does not work the same with <405.. the weight is not enough to bend me.
Jan 22, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4
Dip
Full ROM - Shoulder Width
- BW x0
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
* did the warmup morning lifts at home. got more sleep and ran out of gym time in the morning.
-------------------------------------------------------------------------------------------------
Tue 3:30pm
Jan 22, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day 4 BW 184-186lb
405 x2 | 1.1
Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
Dip
Full ROM - Shoulder Width
- BW x30
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2
- 585 x20 | 10.10
- 405 x0 x0 | 10.10 leg press.
* will all these 765lb heavy calf raises, IMO - my torso should not be bending with this little 435lb. did the 315-365-405 warmup ramping but really focused on keeping a solid mid-upper back. i try to put myself in the same form as if i was lifting the 765s and i subconsciously "pre-bend" my mid back, and hold this position through out the 435 paused rep. worked really well. did not even slow down. just a smooth and explosive concentric.
* i don't really know how it worked but keeping my mid-back in a tight but already "bent" position and keeping that form solid is a safer/more effective form than trying to maintain an almost upright form and then giving the back a bit more momentum when it eventually goes to that "bent" position halfway up.. when the bar gets that little momentum, the bend gets uglier anyway. id like the idea of just starting with my own bend angle and just keeping that all thru out that heavy single. does not work the same with <405.. the weight is not enough to bend me.