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Messages - Kingfish

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1321
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.

1322
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.

1323
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.

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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.

1324
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.

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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.

1325
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.

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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.

1326
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>

1327
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.

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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>

1328
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.

1329
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.

1330
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.

1331
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.

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

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.

1332
Strength, Power, Reactivity, & Speed Discussion / Re: Weightlifting shoes
« on: January 21, 2013, 08:23:36 am »
bump up for some ironworks in action..


1333
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.

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

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.


1334
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.


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

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.

1335
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.

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

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.

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