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Messages - Kingfish

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1336
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 16, 2012, 12:42:14 pm »
Sun 8:00am
Dec 16, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x1 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10
60lb x10 | 2.4.3.1

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Sun 4:00pm
Dec 16, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x3 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0 x0
60lb x10 x10 | L 8.2 R 6.4, 4.3.3 - started with left hand on first set and was not able to get x8 on the right. switch starting hand on set 2. did 4.3.3. 

* 405x1 repeatable now at 176-178BW. will eventually try to go as heavy as 180-182ish.. max at 184lb.
* the shoulder press with 60lb dumbells are feeling good. really need to get more volume specially on the right hand to balance things out. il warm up with 60lb x10 - 4.3.3, then go 70lb 4.3.3 or  3.3.3.1 until i get that 70lbx10 with 6.4 to 8.2

1337
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 15, 2012, 10:06:08 pm »
Sat 4:00pm
Dec 15, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x10 x10 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x2 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10
60lb x6 - will go x10 next time with clustered 6.4

* uncoordinated with the squats a bit. needed more volume to get smoother. was not able to lift as often during the worknights. calf raises doing well. 2nd set of 585s really felt light.
* will now focus on the upperbody push with the standing dumbell press with high volume clustered reps. would be nice to get to 70-80lbs. the 60lb today did not feel very heavy yet.

1338
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 14, 2012, 01:16:52 pm »
Fri 8:30pm
Dec 14, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x1 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10

* tiring now with the 90lb weighted chins. will be a bit stronger this afternoon but still not recovered enough to match my best x3 x3 x3 with 90lb. might do 90 x1 x1 for maintenance while i go for volumes on the shoulder press. x40 with sets of 10s.
* squats still felt pretty good. considering my sleep pattern for the last 2 day is not optimal.

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


Fri 5:30pm
Dec 14, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0 x0

1339
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 13, 2012, 09:42:34 pm »
Thur 4:00pm
Dec 13, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0

* after the 6am lift yesterday, went to a day time classroom training at work that started 8am. worked straight till 8am this morning. got a 1.5 hr nap at lunch break. did not lift after work this morning (but i had my gym stuff just in case), not because i was sleepy - it was mid 40s cold this morning and i needed a hot shower to warm up. lack of sleep + hot shower = knocked out. 200mg caffeine at 2am / 6am was enough to keep me functioning. did not go over my personal set limit of 1g/day. read anyway that LD50 for caffeine at my weight is 15g.. not taking anywhere close to that.
*  got some strong sleep after eating 3x chicken breast grilled using my infrared convection oven. so strong again with everything today. IMO, repeatable max for 172-174BW is 385 (2.24BW). now that i'm at 176-178, i'm back to the 405s (2.3BW). another 2-4lbs and at 178-180BW, thats 425s (2.39BW) repeateable paused reps again.

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1340
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 12, 2012, 10:52:10 am »
Wed 6:00am
Dec 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1x1
345,385x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10

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

1341
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 11, 2012, 10:33:03 am »
Tue 6:00am
Dec 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10 | 8.2, 6.4

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

Tue 3:30pm
Dec 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 x10 x10  | 5.4.1, 4.3.3, 4.3.3, 3.3.2.2

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x3 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10



1342
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 10, 2012, 11:27:41 am »
Mon 6:00am
Dec 10, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10 | 8.2, 6.4

* single arm shoulder dumbell press GPP is working well. i'm feeling my front delts getting beat. looking forward to upping the volumes on these to x40 a workout. body also correcting the form naturally. top ROM is ~ load center, trailing leg has calves plantar flexed. a bit of torso twist when getting tired - but will minimize these as i am not going for push presses yet.

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

Mon 4:00pm
Dec 10, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365 x2
385 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x3 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0 x0

* squats are very strong today. i'm back to the 425s. dry BW getting close to 176lb. exactly 80kg. ~ 178 at gym time. i set most of my repeatable heavy lifts at high 170s/low 180s and peaked to a slim low 170BW with the 440-445 - these are PR/peak lifts while eliminating most water weight.. not repeatable at all.

more pics of the shoes and less calves. (u see what i did there)







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1343
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: December 09, 2012, 05:37:47 pm »
Quote from: Raptor on December 09, 2012, 04:04:33 pm
Private video^^^

By the way - how do you use the smith machine? You need to rotate the bar to put it back? Is there any other way to re-rack it? Because at my gym I have to rotate the bar using the hands and it's sliding in my hands and I have to bend my back to help rotate it back on the racks and I've had TERRIBLE back pain two times from this - so I'm not using it anymore. Way too dangerous for my back because of this.

Is there any other way I'm not aware of to re-rack the weight?

that is why i use gloves doing these. need to really squeeze the bar on the knurl area and twist that thing to re-rack. the bar also gets harder to twist the more weight you have in there.

1344
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: December 09, 2012, 03:43:40 pm »
smith machine double leg calf raises - paused reps.

675x5. heaviest i've done is 765x1.  calf still got to push to a decent top ROM but my whole torso felt like it will snap if i screw up and loose tightness even for a slit second.

warmup sets at 585x10 with top ROM like it was BWs after the 2nd set. 495 and lower might as well be BWs.. :headbang:

<a href="http://www.youtube.com/watch?v=b4Y4tv3pFBE" target="_blank">http://www.youtube.com/watch?v=b4Y4tv3pFBE</a>

1345
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 09, 2012, 02:12:30 pm »
Sun 7:30am
Dec 9, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x5 x5 x5

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10
50lb x10

* noticed on the 50lb dumbell press that my right arm is noticeably weaker than my right. need to do more of these standing shoulder dumbell press to balance things out.
* calf work was not so bad but not very coordinated either. too much skipped days. i was able to do clustered x10s last time. just stopped at x5 to make sure i don't over-exert when the motion does not feel very smooth. best was a x6, sub 60sec rest.. then another x4 for the clustered 10s. will do that either this afternoon or tmrw.

got a new pair of adipowers to add to my WL shoes collection.



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Sun 4:00pm
Dec 9, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x1x1
345,385x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
50lb x10 x10


1346
Boxing / Re: pacquiao vs marquez 4
« on: December 09, 2012, 04:27:51 am »
marquez was the lighter boxer at the weigh ins yet he appears to be a heavyweight today.. KO power but with crappy stamina. he was tiring so fast. then the perfect punch happened. :(

1347
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 09, 2012, 04:23:38 am »
Sat 11:00pm
Dec 8, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x1
- 70lb x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10

* tired from lack of multi naps. a straight 6+hr sleep gets me awake for 14hr. need more naps in between workouts to really feel recovered. squats felt smooth as usual but the other lifts felt like crap today. can't even x3 the 70lb chin. shoulder press with 40lb only.

1348
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 07, 2012, 09:35:00 pm »
Fri 8:30am
Dec 7, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10

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

Fri 5:30pm
Dec 7, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x2

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

Standing Shoulder Press Dumbell - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
50lb x6 x6

* just getting the volume up on the shoulder press. single arm to lessen load to back and for that extra top ROM. free hand braced to a shoulder level post. not sure of weight/rep goal yet but 80-100lbx4-6 sounds like a good mark. doing these instead of the weighted dips. these single hand press feels a lot more comfortable as my upperbody compound push (weighted chins for pulls) instead of the weighted dips. can't have too much tricep/shoulders either. the less chest the better. no more dips.
* skipped my heavy calf raises. this is my 4-day 13hr long work week nights.. need to take it easy.

1349
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 06, 2012, 11:01:27 pm »
Thur 8:00am
Dec 6, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 70lb x2 x2

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

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

Thur 5:30pm
Dec 6, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x2

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* got another x2 on the weighted chins with 90lbs. squats felt alright.
* planning on removing weighted dips and just do high rep BW. will build the shoulders/tris to balance the weighted chins using  the standing barbell press.

1350
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 05, 2012, 12:56:00 pm »
Wed 6:00am
Dec 5, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* squats tiring again. will deload to 315 x1 x1 for a couple of days.  chins with 90lb starting to feel more comfortable. grip does not have enough time to fatigue first. everything fatigues at the 2nd full rep. all reps with straight / no kipping legs, hands to shoulders top ROM.

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