Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Kingfish

Pages: 1 ... 95 96 [97] 98 99 ... 148
1441
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 13, 2012, 01:04:29 pm »
^ good form. wait til you use the higher .75" heels of the romaleos or adipowers. full squat will feel even better. i also have those adidas trainers and the heel did not cut it for me. better than chucks though.

i'm waiting for more colors of the romaleos in case roguefitness has something new on their Nov20 shipment.. (white/red/black would be nice)

these look decent too..  http://www.muscledriverusa.com/2013-Pendlay-Weightlifting-Shoes--Mens-Gray-Currently-Unavailable_p_2495.html


1442
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 13, 2012, 11:56:12 am »
Tue 6:30am
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-2-2-2-2-2-2-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

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
- BW x20

Daily BW Chins
Paused Reps
- x10 x10 x20

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

Tue 4:30pm
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-3-3-3-3-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10
- 585 x10 x10
- BW x40

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
- BW x20

Daily BW Chins
Paused Reps
- x20 x20

* did not detrain at all from the heavy calf raises. did 495s as warmup just in case and these felt very light. could have gone straight 495x20.
* improving on the 315 triples.

1443
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 12, 2012, 12:12:00 pm »
Mon 6:30am
Nov 12,, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x2, 365x1
345x5 1-1-1-1-1
315x10 3-2-2-2-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

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
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

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

Mon 4:30pm
Nov 12,, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x3, 365x1
345x10 2-1-1-1-1-1-1-1-1
315x10 3-3-3-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

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
- BWx0

Daily BW Chins
Paused Reps
- x10 x10 x10 x10


1444
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 12, 2012, 03:59:41 am »
Quote from: hyperdunk1 on November 11, 2012, 10:17:44 pm
Hey, I need some advice.  What should I do if I am consistently getting pinned @ 255/260 @ 3 sets of 5 on either the 2nd or 3rd set?  What did you do on your journey to the 400s when you hit a road block?  Should I lower the weight or change the # of reps?  Thanks.

from experience, before i start adding weight to the bar, i made sure that i served my time with the previous weight - high enough tonnage that made my legs adapt to it. 15 reps on a 3x5 routine is not enough tonnage IMO.

reduce the 255 to 225s and go for an 8-10rep routine - 8x5 leading to 10x4s.. get to consistent 10x4s, add weight, and the heavier 8x4 will not give you much trouble.

1445
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 11, 2012, 12:55:44 pm »
Sun 8:30am
Nov 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x10 4-3-3
345x10 2-1-1-1-1-1-1-1-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40
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
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* high tonnage workout even without sleep. did not really feel sluggish or burned out. decided to lift a bit this morning. woke up 6pm saturday morning and still awake right now after 2x squat sessions already. will sleep 10-4pm and hit it again. abstaining from 365+ got me really feeling strong lately.
* forgot to add - all my back up sets are also paused reps. i like the strict form of the paused reps. sacrifice a bit of weight but il get up there again anyway.. all these high protein diet is going to build something.

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

Sun 4:30am
Nov 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x2
365x5 1-1-1-1-1
315x10 3-3-2-2
 
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

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
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* will try to maintain a 365x5 twice a day, until i get to 365 x2-3rep clusters totalling 10 reps. back off sets will be at 345x10s 3-3-2-2 clusters in a few days. 315s not cutting it anymore. BW getting consistent at dry 172-174, Wet BW at 176-178s.

1446
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 10, 2012, 12:37:58 pm »
^ yes it does. bit on the dry side but the cheese does wonders.  ;D

Sat 8:30am
Nov 10, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-3 Rest Day 3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

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
- BW x20 x20

Daily BW Chins
Paused Reps
- x10 x10 x10 x10

* 4 day work nights.. so still working tonight.. this is my friday and next week is my 3 day wed-fri short week. can't do the volume sets yet. stayed at 315x10s as coordination/recovery work.
* did more chins as these are starting to feel good.

Relax


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

Sat 11:30Pm
Nov 10, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-3 Rest Day 3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

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
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* leg soreness is gone. 315x10s was easy. will go 345s next week.. 2s up to x10 total, 2 sets.

1447
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 10, 2012, 04:02:26 am »
Friday 7:30am
Nov 9, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-2-1 Rest Day 2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

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
- BW x20 x20

Daily BW Chins
Paused Reps
- x10 x10

* definitely not doing x40 in one shot. 2nd day and the soreness is still there. thats with only ~ 70%RM. il do x20 on the next volume lift and then try to do it more often. weekly tonnage will be higher that way.
* chicken breasts, eggs and goat cheese for dinner post workout. not appetizing to look at but still a strong meal.


1448
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 09, 2012, 01:43:45 pm »
Quote from: D4 on November 09, 2012, 02:52:20 am
Quote from: scoobychau on November 08, 2012, 08:10:42 pm
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X


Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression.  If I have little time, it means I can't intelligently use the time and gain anything.   
You don't HAVE to "kingfish style" routine..  Just one that will let you progress.  :derp:

even without a barbel + limited time, i bet i can get good mass gains on the jumping muscles by progressing on single leg full squats and some form of max effort jumping.. 

kingfish style for the verticalsummit crew means a set of clustered reps without unloading the bar.  :headbang:

back when i used to squat strong.. and loud. 405x5 at low 190s
<a href="http://www.youtube.com/watch?v=IWiOKP3MAa0" target="_blank">http://www.youtube.com/watch?v=IWiOKP3MAa0</a>

1449
Injury, Prehab, & Rehab talk for the brittlebros / Re: get rid of soreness
« on: November 09, 2012, 11:35:16 am »
Quote from: flyingthunder on November 09, 2012, 08:09:49 am
I have a game tomrrow and since my last leg workout 2 days ago my legs feel extremly sore and I don´t think I´m going to be able t play god with that:D
Has anyone an idea how I could get this soreness out of my legs?
I thought about as much protein as possible and stretching any other things I could do ?

compression tights, contrast bath, lots of sleep.. hmm.. lots of caffeine if you want to skip the NSAID/painkillers.

1450
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 09, 2012, 08:12:55 am »
Quote from: Guga on November 09, 2012, 07:38:58 am
Lol KF, before the pic from above I thought the only thing that you were doing was work,sleep, eat and lift.

work-sleep-lift-eat to be accurate

and yes, i don't vacation much. planning on a trip in a few years to brazil to watch the summer games, but thats about it.

1451
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 09, 2012, 05:56:46 am »
Wed 7:30am
Nov 8, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4] Rest Day 1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

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
- BW x20 x20

Daily BW Chins
Paused Reps
- x10 x10

* leg soreness got worst. might be a better idea to stop at x20 reps and take a longer break before i do another x20 - all clustered by 2-3 reps. i completed the x40 yesterday with ~60-90sec breaks per cluster, all the way to 40 reps. 365x1 paused today will be challenging. 385x1 will not go up.

1452
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 07, 2012, 01:01:24 pm »
Wed 7:30am
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4][365x1]
- 315x40  [3x10][2+1x3][1x1] (Rep x Cluster Sets) - jello maker

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
BW x40 x40

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
- 50lb x4
- BWx20

Daily BW Chins
Paused Reps
- x10 x10

* work night starts tonight 7pm. if legs are annoyingly sore later, il skip the workout. otherwise i might go and do some maintenance calf raises.. something like 495x20, 585x20. high volume squats felt great at that time. now i feel wrecked a bit. high protein post workout - slowcooked pork + eggs, brown rice and protein casein shakes. 
* here's what a leg building squat workout should look like scoob. failing a near max weight predictively common in your routine is not very smart. you will not suddenly jump 40" after a made 2.4BW grinder. repeatable 2BW x10 with good form, deload while upping speed and jump skill work.. that works well. 

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

Wed 11:30pm
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4] - more soreness in quads than back but both are beat. 315x4 as full body warmup was not bad. was able to get 4th rep with a long pause at the bottom for a good stretch. lots of soreness, but very high coordination. id still get 385x1 paused. 405x1 if i don't kill momentum and recoil from the hams a bit just like some reps of the 315s.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

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

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

Daily BW Chins
Paused Reps
- x10 x10

*  killed ~0.8lb of chicken breast + goat cheese + eggs. chocolate casein protein blended with a little square of black 90% dark lindth chocolate.. served hot. yummy.

1453
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 06, 2012, 12:07:50 pm »
Tue 7:30am
Nov 6, 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 x40 10-10-10-10

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
- x10 x10

* now that i got to repeatable 585x40s on the calves, id put them in maintenance with x20 on a non-training day, and a x40 2-3x/week. il start to get my squat up to the low
400s again.

---------------------------------------------------------------------------------
 
Tue 4:30pm
Nov 6, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup clusters
Goal - 365/385 x10s
[315x4][365,385x1]
- 315 x20 6-4-4-3-2-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

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

Daily Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 50lb x10 4-4-2

Daily BW Chins
Paused Reps
- x10 x10 x10 x10

* volume squats felt all right. paused rep the first rep of some clusters just to get a feel of the depth. the non-paused reps felt so much easier - i did those pauses just to make sure i was not cutting the depth short.  will go x20-40 total reps on volume days. hopefully 2x per week.
* did the dips with 50lbs as these BWs are not cutting it anymore. will go max to 90lbs again x10 reps eventually. getting a feel of the loaded movement with the 50lb and it felt comfortable.

1454
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 05, 2012, 01:37:17 pm »
Mon 8:30am
Nov 5, 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 8-8-4
- 675 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
- x20 x10

Daily BW Chins
Paused Reps
- x0

* did not get much sleep but felt alright. too much sleeping in the plane trip. need to get my 2-3hr day sleep to lift better later.
* st. thomas people all sound like bob marley.. island life/pace is a bit slow. service of the wait staff and cook could be a lot better specially for the price of their food. the omelet cook did not hide her frustration when i politely ask to skip the margarine in my over easy eggs.. she reached boiling point pretty quick when i asked her to stuff as much eggs as she can on that pan.. and then i asked for 2 more of those a few minutes later. the waiter that had to continue filling up my water even asked me.."again???" like she had to do something else besides serve the customers.. lol. must be that over sun exposure over there..

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

Mon 4:30pm
Nov 5, 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 x40 10-10-10-10

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
- x10 x10


1455
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 05, 2012, 04:51:34 am »
Sun 11:30pm
Nov 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315x4][365x1] - did not detrain at all from the 3 non-barbell squat workouts

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x16 8-8 just to make sure i don't break myself coming from high rep BW straight to 585s. 495 felt very light.
- 585 x40 8-8-8-8-8 no problem repping these. will go 675s for a few more weeks before i call it quits and go maintenance while building up my squat again.

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
- x10 x10

* barbell back squat felt very comfortable. 315 did not feel that much heavier that the 200s i was using in that cable system - the freeweight movement felt a ton easier. i might be a bit tired from the 9hr flight back to SF but that 365x1 still moved up explosively. got here in SF 5pm, slept til 10 then lifted.
* BW at wet 175. did not eat much aside from the bfast and dinner buffet as everything there in st. thomas is just stupidly expensive. dollar menu is $4.

Pages: 1 ... 95 96 [97] 98 99 ... 148