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Messages - Kingfish

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1411
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 22, 2012, 12:53:32 pm »
Mon 7:30pm
Oct 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

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

Mon 4:00pm
Oct 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x6 x6 (followed by 1-4 reps of SVJs)

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

Daily BW Chins
Paused Reps
- x20

1412
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 21, 2012, 01:01:48 pm »
Sun 7:30pm
Oct 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2x2][345x1] torso stabilizing muscles fried from yesterdays 675x10s smith calf raises

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* used 345s first on the warmup but after walking back, torso felt jello. deloaded to 315s. easy for the legs but lowerback and everything else that tries to keep my torso upright is just jello right now. did not go 675s on the smith today. did 585s x100 total reps. cannot afford to fatigue my back too much.

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

Sun 2:30pm
Oct 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

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

Daily BW Chins
Paused Reps
- x20

* lowerback felt better this afternoon. might go 385 again tmrw on the warmup ramping. calf raises stay at high volume x100s with 585s. eating more protein to force mass to calves. 17" calves not happening without really using a lot more weight than now and doing the same high volumes.

1413
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 20, 2012, 09:29:36 pm »
Sat 4:30pm
Oct 20, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 : 8-6-6
- 675 x10 : 4-3-3
- 585 x20 x20 : 8-6-6, 6-6-6-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30 x10

Daily BW Chins
Paused Reps
- x20

1414
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 20, 2012, 11:56:21 am »
Quote from: Dreyth on October 20, 2012, 10:26:36 am
Now that you're used to having 500+ pounds on your back pretty much every day, does it make the squats feel really light?

yes. i began making my starting warmup sets heavier.. 225-275-315.. even the 315 did not cut it anymore. 345x2 starts it for me now.  ;D

1415
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 19, 2012, 09:39:24 pm »
Fri 4:30pm
Oct 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 : 8-6-6
- 675 x4 : 2-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* there might be 'something' else in these protein shakes and pre-workout cocktails im taking. 585 calf raises 2nd set of 20 felt so light i had to pause and check the plates to makes sure nobody took some 45s out. it felt like 495s. 585 still showed its true weight towards the higher reps but it definitely felt like its not doing it thing yet up to 4-5 reps. 675 doubles were still paused reps with the holds. i like how staying with 345s in the squat gave me more energy for the calf work. did not do too much 675s. just something to make the 585s lighter.

1416
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 19, 2012, 04:32:58 am »
Quote from: Dreyth on October 19, 2012, 02:53:48 am
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

coud u elaborate on the rep scheme here?

does it mean two sets of 20 and then a cluster set of 8, then 6, then 6?

20 total reps made of clusters. a cluster ends when i cannot reach and hold the top ROM. a few seconds of rest and do another cluster.

1417
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 18, 2012, 09:35:23 pm »
Thur 4:30pm
Oct 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* didn't feel like lifting more than 345s. it was very hot outside. felt like a turtle. don't want to do anything but sit there. got calf raises going. sub max effort now with 585s.

1418
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 17, 2012, 10:59:52 am »
Wed 6:30am
Oct 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30 x20

Daily BW Chins
Paused Reps
- x20

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

Wed 4:30pm
Oct 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,405x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

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

Daily BW Chins
Paused Reps
- x20

* legs were strong for the paused rep 405x1. could have pushed 425x1. torso not as strong. still carrying fatigue from the heavy calf raises.

1419
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 16, 2012, 11:08:44 am »
Tue 6:30am
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x20 x20 : (8-6-6)
- 495 x20 : (10-8-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Daily BW Chins
Paused Reps
- x20

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

Tue 4:00pm
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  High Sets / High Volume Clustered Reps -
- 585 x20 : 8-6-6
- 585 x20 x20 x20 : 6-6-6-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

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

Daily BW Chins
Paused Reps
- x20

* started calf raises with 585s and it felt all right. will probably go on maintenance now with the calf raises for a few weeks using 585s. it is not heavy anymore. strict 8-10 straight paused reps at my strongest. repeatable x6 reps before a reset.
* time to squat heavier again. legs/back will get fresher as i cut down the calf raise intensity.

1420
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 15, 2012, 11:29:22 am »
Mon 7:00am
Oct 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x0 skipped - rest

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x10

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

Mon 4:30pm
Oct 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10  : (6-4)
- 585 x20  : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x10

Daily BW Chins
Paused Reps
- x10


1421
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 14, 2012, 12:16:27 pm »
Sun 7:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x0 skipped - rest

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x0

* 315x4 felt surprisingly light this morning - i will bump it up a bit next time. i will start the warmup sets with 345 x2-4 reps. so.. 345-365-385.. if it works, then a 2BW starting warmup weight would be cool.
* took it easy this morning with the calf raises and topped out at 585 x10s. getting more comfortable with it.
------------------------------------------------

Sun 4:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : 6-4
- 635 x0 skipped - rest

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

* 345x2 first warmup set felt good. will start with that now. will go 345x4, 385-405x1 eventually when my calf raise goes maintenance. todays calf workout still felt strong. might start with 545s next time, with 635x10 top. torso stabilizing muscles still not tired

1422
Injury, Prehab, & Rehab talk for the brittlebros / Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
« on: October 14, 2012, 04:35:55 am »
paused reps help get the ego-lifting in check..  :headbang:

(.. just did paused calf raises with 635lbs today.. lol..so much for that plan)

1423
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 13, 2012, 09:19:47 pm »
Sat 4:30pm
Oct 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x10 : (2-2-2-2-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x0

* calf training found another forward gear. lol. the 495x10 first set did not feel heavy at all. decided to go 585 after a single 495x10.  585s also felt lighter. 40 reps and still felt fresh. did 635 and was still able to get x2 with the holds. x4 max with that but don't want to do more than 2 because the whole setup feels like i'm one error away from snapping something. the bar felt sharp but still not prohibitively heavy. 675s (7x45s) are still within reach.
 

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

1424
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 12, 2012, 09:43:39 pm »
Fri 4:30pm
Oct 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Daily BW Chins
Paused Reps
- x20

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

1425
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 12, 2012, 06:27:22 am »
i'd take that jumping cable and strangle you with it...

what i meant by higher volume squat - a cycle of at least 6-8 weeks minimum.  not 1 day. i did it for 14 months. catch up buddy.

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