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Messages - Kingfish

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1291
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 21, 2013, 10:41:24 am »
Mon 6:00am
Jan 21, 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 x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 | 10.10 - leg press
 
* don't have work today and will again have a tue-fri 7-3:3pm dayshift work schedule. next week i return to my wed-fri/alt sat night routine. will get some good sleep til midday and go for 3rd straight day at 435 top single.

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Mon 3:30pm
Jan 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day3
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.

* my form did not stand up against the 435 today. midway up, concentric was not strong/explosive enough and the torso leaked energy. still got the  rep but will most likely get pinned tmrw if i stupidly use the same weight again. today is as strong as i can get myself- 10-12hr total sleep time with 6.3.2.2hr interval naps, strong diet too. creatine/caffeine loaded. BW 186lb.
* will go with 315-345-385-425 tmrw with 405 back ups. IMO, the 405 backup clusters might be too heavy at this time. i do those singles with sub 60 sec resets. i also got consistent 405 doubles a few days ago. will go 405 singles only.
* smith calfs were pretty strong coming from a skipped day. could have gotten x4 x3 but did not want to drain myself too much.

1292
Strength, Power, Reactivity, & Speed Discussion / Re: Weightlifting shoes
« on: January 21, 2013, 08:23:36 am »
bump up for some ironworks in action..


1293
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 20, 2013, 06:54:30 am »
Sun 2:00am
Jan 20, 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 x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 | 10.10 - leg press

*i did the warmup lift early so i can do the 2nd by 10-11am. need time to watch the niners game at 12pm. this light warmup routine of squat.legpress.chin.dip takes me less than 15mins.

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Sun 10:00am
Jan 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day 2 BW 184-186 now - 012013
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- 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
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0 | 10.10
- 405 x20 x20 | 10.10 leg press.

* skipped the heavy smith calf raises to favor the squats. i'm not making any noticeable progress with the 765s anyway. back off from that and do more high rep leg press in the mean time.
* the 435 felt a bit heavier today than yesterday but still not a grinder. smooth and no form breakdown on the concentric. i got everything going for a strong lift but the 10-11am schedule probably threw me off a bit. this is my sleep time.
* i will get the 435x1 again tmrw afternoon ~ 4pm after this long break. i have no chance to vid as this 24hr gym is too packed and most people look at the squat rack when i'm doing my routine.


1294
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 19, 2013, 12:03:39 pm »
Sat 7:30am
Jan 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1 (BW 184.0 updated 011913 7am)

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

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 x20 | 10.10 - leg press

* i'm very consistent now at dry BW 184lb. got some really good sleep last night, and will also get my nap later. i will go for a 315-365-405-435 this afternoon and a couple of 405 singles so i don't tire out. will vid my top single for form check. i want to make sure i do it with a strict pause just like every other rep.


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Sat 2:30pm
Jan 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 185.2lb mostly water weight from all the protein shakes.. 435x1 Day 1
405 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 x5 | 3.2
- 585 x20 | 10.10

* got everything done to come strong for this afternoon... BW could be improved a bit but after taking all the pre-workout liquids, i'm probably at wet 186lb already. did 315-365-405-435-405s
* the 365 still felt light. as the third single, the 405 felt noticeably heavier than the 385 i've been used to. changed my mind and reset the bar inside the squat rack and put the pins on. didn't matter, the 435 went up convincingly without any form breakdown or noticeable slowing midway up. i can get this again tmrw. was not able to vid as the gym was packed at this saturday afternoon. not really worried about it as this is really a daily repeatable for me.
* il probably stick to this top 435x1 for some time until i can get multiple reps on 425s. don't want to use 440 - it does not end in 5, lol. il build up the 405-425 back ups and go boss mode to 455 in a few months as my BW also improves to high 180s.

1295
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 18, 2013, 02:13:15 pm »
Fri 7:30am
Jan 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1 (BW 184.0 updated 011813 am)

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

* lifted at home because of limited time in the morning. had to sleep more to adjust to this day shift schedule. i ordered squat stands (valor db-8 model) a few days back and used it for the 315s. i'm feeling disoriented - slepping at night time too much. sleep pattern sucks now but as long as i get my sleep, i should be stronger later.

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Fri 4:00pm
Jan 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,345,385,425x1 | 425s Day 11 updated 011813 BW 183.8lb
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 | 10.8.2

* 425x1 strong but quickly got tired after the first 405. cannot get multiple 400lb+ daily at this twig weight. need to be at boss levels soon.. 186-188lb and eventually end up at the low-mid 190s lean.
* calf was really swollen after the 585x20. 585lb felt so light on my back after the 765s. stopped for a few seconds at 10reps to reset and get more explosiveness. i don't muscle up a weight. the initial push should be quick and strong, otherwise i stop the set and wait for another strong cluster a few seconds after.

1296
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 17, 2013, 09:49:26 am »
Thur 6:00am
Jan 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 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

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Thur 4:00pm
Jan 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 10, BW 185.4lb (updated 011713)
405 x2 x2  | 2, 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0 - resting

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4 skip 
- 765 x0 | 3.2 skip
- 405 x20  - leg press for volume work without tiring back.

* did not get a midday nap between the squats. did not really feel tired from lack of nap since i got a good amount of sleep last night. 6+2 hr. a few minutes after 6hr then sleep again another 2hr. the 425 was more explosive yesterday. skipped the heavy calf raises to boost recovery some more.

1297
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 16, 2013, 10:35:39 am »
Wed 6:00am
Jan 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

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Wed 3:30pm
Jan 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 9, BW 184.8lb (updated 011613)
405 x2 x2 

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.
- 405 x0  - leg press for volume work without tiring back.. skipped

* BW not at 186 yet. 385 felt very explosive and a 435 would have been possible the way the 425 concentric went up smoothly and explosively. not mentally prepared to use 435 daily if i'm not at least 186-188lb big. i might not recover on a daily basis if i overexert myself. did 405 doubles instead and was able to get 2 back up paused sets. slowly but surely adding weight to the bar.
* i'm on a day shift schedule for this and next week. i might not fatigue on the fri-sat as my sleep time will be consistent. need to do more doubles of the 405s and eat strong afterwards. the 765 calf raises is getting to be routine too. no issues here and nothing tiring/hurting. il keep it like this and add more leg press x20s when im feeling stronger.

1298
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 15, 2013, 12:35:22 pm »
Tue 6:00am
Jan 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

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Mon 3:30pm
Jan 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 8 (updated 011513)
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x20

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 x5 | 3.2.
- 405 x20  - leg press for volume work without tiring back

* another routine lift. did only a single x20 back up volume set for the calf to rest it a bit.

1299
Introduce Yourself / Re: First new member of 2013? haha
« on: January 14, 2013, 09:50:44 pm »
Quote from: danielju on January 14, 2013, 09:22:02 pm
So, it's like- to get high vert, you have to get stronger - to say it simple, is that right?
But what would you do if you had no access to gym/heavy weights?
Like myself - only have 50kg

find a good flight of stairs and climb up while skipping as much steps as you can. go down plantar flexed with minimal heel contact and as quiet as you can. do again until you are not explosive enough. rest and repeat.

better than any stationary 1-legged lunge as there is a motivation here to be explosive on every step. lack of good explosiveness = battle scars on the trailing shin

1300
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 14, 2013, 10:29:35 am »
Mon 6:00am
Jan 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

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

Mon 3:30pm
Jan 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 7
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 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 x5 | 3.2.
- 405 x20  - leg press for volume work without tiring back

* all the requirements for the 425s are there again. strong post workout meal on previous lift, 315 singles in the morning. good 1.5-2 hr nap before the 2nd workout and BW  at 184ish. 425x1 outside the rack went up like routine. 385 doubles was also not a problem either. il go for x3 when my BW gets to 186. il go for a 315-365-405-435-405 daily  paused reps at that weight too.

1301
Introduce Yourself / Re: First new member of 2013? haha
« on: January 14, 2013, 08:36:23 am »
to answer your PM, here's how i built my Standing Jump:

■ access if you are fit to train? - GPP, BF%, flexibility.. etc.

■ get strong and full squat 2BW multiple times with good form.

■ express your strength in whatever movement you want by doing repetitions of that movement.



for the average 5'10 to 6'2, repeatable full of squat 300lb is usually a standing 30, 365=36"..




here's my repeatable high 30s.. my daily full squat are at low 400s.

<a href="http://www.youtube.com/watch?v=DYYFQBdq5vU" target="_blank">http://www.youtube.com/watch?v=DYYFQBdq5vU</a>

 
 



1302
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 13, 2013, 10:53:04 am »
Sun 6:30am
Jan 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x10 x10 - leg press

* and i thought it couldn't get any colder here in the bay area... 32F this morning. had to spend 15min in the sauna to warmup after work. felt a bit sleepy but not fatigued enough to skip the squats. 315s did not feel as heavy as yesterday. i usually lift stronger in the afternoon if the morning sucks. this is not looking good. need to rest a little better.

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Sun 2:30pm
Jan 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,405x1 | 425s Day 7
385 x0 x0 

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 x5 | 3.2.
- 405 x20 x20 - leg press for volume work without tiring back

* fatigued from the irregular work night sleep pattern. jinxd myself also this morning. the 1st workout was strong. most of the time, i suck when its like that. still not so bad to get the 405.

1303
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 12, 2013, 10:30:01 am »
Sat 6:30am
Jan 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x10 x10 - leg press

* gym was very cold again this morning. got some nap but did not feel strong at all.

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Sat 2:30pm
Jan 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 6
385 x2 x2 

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 x5 | 3.2.
- 405 x10 x10 - leg press for volume work without tiring back

* did the squats outside the rack. 3rd work night and supposed to be a weak day for me. the 45-90min midnight nap between the workouts is working well. this is consecutive day #6 for the 425s at BW 182-184ish. i can move the 435 on days like this. even a 3rd paused rep of 385 was possible.
* i'l go for 186BW for Quarter1 2013 and hopefully still get a 435-445 daily top single. 455 at 188BW by Q1-Q2.

1304
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 11, 2013, 09:22:03 pm »
Fri 8:00am
Jan 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x10 x10 - leg press

* got a good nap at midnight during work break.

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

Fri 4:30pm
Jan 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 5
385 x1 x1 - plan on doing x2s but felt tired very quickly after first rep. maintained the torso stiffness but the 2nd rep would break down form a bit.

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 x5 | 3.2.
- 405 x10 x10 - leg press for volume work without tiring back

* nap in between the workouts did good things to recovery. 425x1 was explosive again. 10-15lbs over it, but fatigued too quickly after the first single of 385. was planning my usual back up doubles but called it a set due to lack of convincing explosiveness.
* doing the leg press calf raise as the volume back up sets to save the back while getting good blood work. some bbuilder also swear by the donkey calf raise as the exercise of choice for calf mass building due to the extra stretch of the calves from the hamstring pulling it more due to the position. leg press form is similar enough IMO.

1305
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 10, 2013, 12:14:39 pm »
Thur 8:00am
Jan 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the company gym with the 45deg sled. maxd at 4 plates each side

* no sleep since 3pm yesterday.

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Thur 4:30pm
Jan 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x0 | skipped. sleep deprived. lifted 8am this morning without sleep since 3pm yesterday. got 5-6hr day time sleep. 

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 x5 | 3.2.
- 675 x10

* 425x1 went up but felt 15lbs heavier. good that i can still get it on my weak-sleep deprived work day. need to take it easy tmrw or get decent 1-2hr nap at midnight tonight. i'l get pinned by this weight tmrw if i don't sleep enough. food and everything else is doing well.

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