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Messages - Kingfish

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1366
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.

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

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.

1367
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.

1368
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.

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

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.

1369
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 09, 2013, 11:31:37 am »
Wed 7:30am
Jan 9, 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
- 405 x10 x10 - used shoulder supported leg press. maxd at 405. resting upperback

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

Wed 4:30pm
Jan 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x4 | 2.2

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.
- 400 x10 x10 - max the seated leg press machine for recover / blood flow work.

* body is very strong, mind is weak - the way the 385 went up, i should have done 435s already. the 385 back up sets also were also explosive without any noticeable torso bending. wet BW stable at 182. i've lifted 425s before at low 170s BW but those are not daily repeatable lifts - those are peak lifts. at a dry 172-174lb during the lift, i could be at a quick 176-178 after i get rehydrated again.
* need to alter diet again as i'm stable now at 182s. i still follow a 2 meal / day schedule eaten at post workouts. i will keep the fasting type cycle but will get caloric excess from more fish fats. carb intake at bulking will stay at ~ 200g per day from 4 cups of boiled brown rice. (1 cup is 45g.. a plate.. lol). at 184-186BW, i should be mentally ready to go for 200kg daily.
* figured out the best way to unhinge myself from the smith machine after a heavy set of 765s.. twist the traps up and out.. bending knees to create the separation is a pain.

Quote from: LBSS on January 09, 2013, 11:49:42 am
what's your time-under tension on those heavy calf raises? i wonder if it's worthwhile including heavy holds as assistance work for squats, leaving aside the calf raise part.

~ 10 secs. IMO, it works better if you have some form of dynamic going, even with an 8" ROM.. 

1370
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 08, 2013, 10:15:25 am »
Tue 6:00am
Jan 8, 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
- 405 x10 x10 - used shoulder supported leg press. maxd at 405. resting upperback

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

Tue 4:00pm
Jan 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x4 | 2.2

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10 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.

* no issues with the 425x1 paused rep. IMO, my torso is getting a lot stronger from the smith calf raises. as long as i don't over fatigue myself with the 765 volumes, it makes the heavy squat singles easier.
* i could have gotten 435x1 today the way the concentric was just smooth on the 425. i overpowered that by at least 15lbs.. il keep it at 425s and 385 back up and only move up after a repeatable 385x3.

1371
Introduce Yourself / Re: New member, posted journal first before intro :(
« on: January 08, 2013, 08:35:30 am »
i was in manila back in 2010.. had a hard time finding a gym that had a legit 20kg olympic bar.
want to dunk?? you can over complicate things like most people who train for the vertical jump..


or you can just do:



1. full squats - spend years and years here until you use 2BW+ for multi reps.

2. jump drills for speed/skill work - useless IMO if you are weak as fuk.

3. get your BF% in check - don't get carried away to the point of sacrificing your squat poundage




vid of my jump drills.. 7'8" standing reach.  7'6 double hand standing reach.  ~ 36-38" SVJs x4 in the vid with the bball.
<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>


1372
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 07, 2013, 11:34:01 am »
Mon 6:30am
Jan 7, 2013

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

Chin
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 4.6, 6.4

* another very chilling 39F morning. squats felt surprisingly good. 2nd single already took care of the coordination work but did a 3rd just to make sure. deloading the chins to 20 total reps a day while resting. been doing 40+ reps for the last week daily. will do more dips to counter the upperbody pulls. i don't like the dumbell shoulder press anymore - tires my back a little. il go back to dips and just make sure i don't go crazy volumes and really slow down when i'm doing the first few reps so i don't break anything.


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

Mon 3:00pm
Jan 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 - BW182.5lb
385 x4 | 2.2

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

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.

* wet BW at 182-184ish. 385x1 got up so explosively, the ROM felt shorter even after a full pause. time for the 425s. 425x1 did not give me any issues. will go with this 425 top set and a 385 multi back up on a strong day. was expecting to be in the 183-184 dry BW but too much liquids (whey.caseins) from the last few days to clean me up, also dried me out. still on a higher carb (brown rice) intake ~ 150ish g/day. i'm usually in the sub 30g carb when i'm maintaining my weight / leaness. next goal - 440 at 186BW
* plan to skip the 765s did not work. the 675 was not enough. did half the volume at x5 reps.

1373
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 06, 2013, 11:58:21 am »
Sun 7:00am
Jan 6, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* torso felt very stiff this morning coming from a long 7 hr sleep and probably from the heavy 765s calf raises yesterday. took 4 singles of 315s until the movement felt fluid, smooth and effortless. the first 2 singles felt like the eccentric is in stages.. chopping down the depth little by little because there was so much tightness on the way. 

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Sun 2:00pm
Jan 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x10 | 3.2.3.2

* taking it easy with the chins now. i can't even do a comfortable BW dip because the chinning back muscles are just wrecked. squats were all right. could have gotten another 415x1 but saved it. did more back up 365s.
* smith calf raises still strong. will skip the 765s tmrw to recover a bit.


1374
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 05, 2013, 12:03:42 pm »
Sat 8:00am
Jan 5, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

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

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

Sat 3:30pm
Jan 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
315 x1 FS

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 8.2.
- 765 x10 | 3.3.2.2

* weak on the squats. 415x1 did not go up as easy as the previous days. BW in the 182-184ish this week. did a single FS back up set. the warmup leading to the 415 were very strong. i thought i had the 425 today.
* calf raises with 675 did not cut it anymore. did a warmup 675x10 clustered in 8.2. maxd the smith with 8 plates each side. the top ROM was good. full 3 paused reps. could get 1-2 more but saved energy on the racking back of the bar. i worry more about failing the racking than the actual calf raise. no problem exploding from a paused hold at the bottom and still getting to top ROM.. even with the 765s. calf size 16-1/4 to 16-1/2" max.  i might get to the 17s if i go high rep straight sets of ~ 585x20s.. won't be able to do those daily so il stick to these heavy clustered sets. it works well with the squats too - nothing feels heavy anymore on my back after getting used to 600+lbs doing the calf work.

1375
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 04, 2013, 01:01:03 pm »
^ i train fasted. my post workout meal right now at 9am is going to carry me until ~ 6pm after the 2nd workout. near empty stomach + pre workout supplements + relaxed veins from the hot bath = good mood to lift. 

Fri 8:00am
Jan 4, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

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

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

Thur 4:00pm
Jan 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 9.1, 8.2

* tiring a bit on the calf raises. will go 8.2 for a few workouts and get recovery going. did the paused rep squats in the power rack and had to walk back outside so i don't bottom out.  got a convincing 415x1 even on a sleep deprived work night. wet BW at 183.5lb. might go 425x1 as early as next mon-tue if i keep up this  pace. will take it easy tmrw by skipping the backup 365s. thats the plan. i've been off plan before.

1376
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 03, 2013, 09:29:12 pm »
^ my routine is to take a 25-30min hot bath before lifting to really store some heat. doesn't work in the morning after work because i tend to knock myself to sleep at that time. just winged it today. was not as bad as i thought. definitely max at 385 in the morning lift. no sleep between this and the previous wed afternoon workout.

Thur 8:00am
Jan 3, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

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


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

Thur 4:00pm
Jan 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10

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

* paused rep top set now at 415x1. wet BW-182.5lb getting closer to my 184 mark.

1377
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 02, 2013, 11:40:13 am »
Wed 6:00am
Jan 2, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x1
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* will eat the rest of the steak i bought for the new year dinner. i'll get my 9am-3:30pm sleep and 2nd lift at 4:30ish. work wed-sat night this long week 7pm-8am. it's going to suck tmrw because the morning is going to be really cold again.. mid 30s. i don't know how i can stay awake and warm to lift at 8:30am after the work night.

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

Wed 3:30pm
Jan 2, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x1
- BW x10

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

* felt very strong again with the squats. the back up sets of 365 was skipped because i needed more time for the smith calf raise. gym was starting to get crowded early afternoon and the only smith machine gets very busy fast. i felt my calves were primed up well today.. i made the 675s a warmup weight now. 10 straight paused reps. multi sets. took me longer to load and cleanup 14 pieces of 45lb plates.
* somebody also was waiting on me for the squat rack. the 2nd single of 405 was more explosive than the first. i need to see the scale go wet BW 184lb before a lift so i can confidently attempt a 425x1 paused rep. i was 181lb again today. too much brown rice made me full fast. no space for more calorie dense chickens and steak.



1378
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: January 01, 2013, 11:37:10 pm »
more calf work from today - 010113 BW182 675x8

<a href="http://www.youtube.com/watch?v=QYpjgnlUN2E" target="_blank">http://www.youtube.com/watch?v=QYpjgnlUN2E</a>

1379
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 01, 2013, 01:46:54 pm »
Tue 7:00am
Jan 1, 2013

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

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10
- 90lb x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* will see if i can start 2013 with another strong afternoon paused reps. lift felt good already even with a more chilling sub 40 temp again. calf work will be on maintenance at 6.4 in the morning and a cluster of 8.2 in the afternoon.. until the x8 becomes easier and easier..at that point il go for x20 per set using a cluster of 8.6.6.. 2 set to 40 total reps.. or go boss volumes again of 100+
* hopefully the gym is not very packed this afternoon. the cardio section was busier than usual but thats about it.

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

Tue 3:30pm
Jan 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365 x5 | 3.2

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 8.2

* 405x1 did not feel as easy as yesterday. would have gotten another single but decided to take it easy today and come back fresher next time. the 365s are perfect for the backup sets. a few days of these x5 and will try a x10 per day - see if i can still recover from that.
* calf raises still looking good.  check vid:

675x8 smith calf raises. note the black racking lever of the smith bar and the top peg of the smith machine. that is how i gauge my top ROM. the black level has to line up with the top peg for full ROM.

<a href="http://www.youtube.com/watch?v=QYpjgnlUN2E" target="_blank">http://www.youtube.com/watch?v=QYpjgnlUN2E</a>

 

1380
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 31, 2012, 01:02:39 pm »
Mon 7:00am
Dec 31, 2012

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

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* was not able to do the shoulder dumbell standing press. gym was too cold, shoulders did not feel good with this 36F weather. no heavy chins also. just did BW sternum pulls. saved the heavy upperbody push/pull for later. will also go 405x1, back up with some more 345-365s.

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

Mon 3:00pm
Dec 31, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
- 405 x1
- 365 x5 | 3.2

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 9.1 

* last lift of 2012 was very strong. could have gotten the 425 the way the 2nd x1 went up stronger than the first. used my energy on the 365 instead. got x3 and stopped at rep 2 on the 2nd cluster to save some for tmrw. BW at 182 now. getting there slowly. if i were 184-186BW before a 2nd workout, id definitely be using 425 as the top single and back up with 385s. the 365 today did not give me any problem. i also lifted without the pins.  x3 is the most paused reps il do.
* calf raises got more boss today. all top holds were full ROM (bar lining up with a set mark on the smith to get consistent top ROM).

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