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Messages - Kingfish

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1441
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2012, 11:42:05 am »
Wed 7:00am
Oct 30, 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 x40  (8-8-8-8-8)
- 675 x0 skipped very heavy weight

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
- x40

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

Wed 4:00pm
Oct 30, 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 (8-8-8-8-8)
- 675 x0 skipped very heavy weight

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

* going to the US virgin island tmrw early morning. hopefully flight does not get delayed. legs were still strong on the squat but the mid-upper back is still recovering from the 675s. skipped 675s today to get fresher.

1442
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 29, 2012, 12:00:34 pm »
Mon 7:00am
Oct 29, 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  (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)

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
- x40

* my squat is not going to get anywhere heavy as long as i'm pounding away with the 675s calf raises. torso just can't take too much volume. there is a time for squats in the next few weeks but for now, its all 6-7plates on the calf raises. will lift again later and try if i can get 385x1.

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

Mon 4:00pm
Oct 29, 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  (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)

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
- x40

* could have gotten the 385-405x1 on the paused squat. the 365 felt convincingly light this afternoon. did not bother pushing the squat and put the efforts again to the calf raises. 675x6 is not too far off.. and eventually 675x8 again.


1443
Nutrition & Supplementation / Re: Ammunition for the power athlete
« on: October 29, 2012, 08:41:44 am »
Quote from: adarqui on October 27, 2012, 08:46:04 pm












all good except for that milk.. body shuts down and asthma goes crazy.. i eat steaks often but most of the time.. it's fish protein for me.  too much red meat fat / LDL can't be that good.

here's my boss meals - salmon or salmon belly for that calorie excess..



or for poverty times.. sardines.



add a couple of these (x4-8/meal) to top thing out, pan fried with olive oil spray..  :headbang:




1444
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 28, 2012, 08:57:32 pm »
Sun 4:00pm
Oct 28, 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  (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)
- 585 x20 (8-8-4)

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

* wet BW at 176lb. upp'ed the carbs a little for the caribbean aesthetics. body felt bloated a bit but was still able to get my chins easily so its all good.
* calf raises benefiting probably from the caloric excess. 585s felt like nothing after the 675s x4. i can get a 675 x6 but the lowering of the weight after that last challenging concentric rep feels like i can snap my spine if i loose tightness even for a split second. the supports are there but by the time the bar gains momentum, the damage is already done.

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

1445
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 27, 2012, 09:40:00 pm »
Sat 4:30pm
Oct 27, 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  (8-8-8-8-8)
- 675 x8 (4-4)

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

* calf raises found another gear.. lol. the 585 is not heavy anymore. can get x8 even with sub 60sec reset. 675x4 was just right. will go 675x20 (4-4-4-4-4) next time and go for 675 x6-8 by mid nov before i go maintenance. really need to focus back on squat. gap between my near max 425-440s getting bigger and bigger. need to be withing 405x1 repeatable again.

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

1446
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 26, 2012, 07:19:28 am »
Fri 3:30am
Oct 26, 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  (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
- x0

Daily BW Chins
Paused Reps
- x20

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

Fri 4:30pm
Oct 26, 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 x42 x40 (10x1, 8x4 | 8x5) 

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

* more progress with the calf raises - repeatable clusters of x8 reps now. did x40 for 2 sets. could probably do 675 x4-6 for x20 total clustered reps. i want more mass from a x10 reps.. will stick with 585s and really force calves to grow. squat still sucks.

1447
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 25, 2012, 12:29:07 pm »
Thur 8:00am
Oct 25, 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 x0 skipped, no sleep. workout straight out from night work.

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

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

Thur 4:30pm
Oct 25, 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 (8-6-6)
- 585 x40 (8-6-6-6-6-6-2) need to cut workout short to watch the SF Giants

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

* done with squats in less than 5 mins. more time setting and cleaning up. felt strong and solid. did not do too much as this is a work night, 2nd of 4 day. this is my long week - wed-sat nights. taking it easy and pacing myself.

1448
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 24, 2012, 06:24:20 pm »
Quote from: Dreyth on October 24, 2012, 12:38:44 pm
I've been doing a lot of single leg calf raises on the smith machine and it's starting to cause a little hip discomfort... and I only do them with 50lbs on me.

I assume you'd be doing around 200-250 pounds with it.

If you try them out, careful on the hip. Don't point your hip out to the side, rather, try to line up your leg, hip, and side in a straight line.

thanks for the heads up buddy. il just do what i do best - if something works, stick with it.

the only issue i have with my double leg calf raises after all these 500lb+ reps is aesthetics anyway. i have what appears to be a slowly forming tattoo of a barbell on my upper back. nothing a strong scar lotion can't fix.

1449
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 24, 2012, 11:43:50 am »
Wed 7:00am
Oct 23, 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 [10-8-2, 9-7-4, 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
- x20

* going to the virgin islands next week Oct 31 wed for a 5-day vacation / cousin's wedding.  need some extra volume GHR situps / weighted situps and look beach ready. lol. some higher volume chins won't hurt too. taking it easy with the dips - i wrecked something in the inner chest months ago when i overdid them.
* i might be forced to skip some squat days unless the marriott there in st thomas has a decent squat rack. no 24hr fitness in the caribbean. il bring the ironworks just in case.
* calf raises are improving. got a decent x10 reps without much struggling.  the black squat mark i have on my back center is now spreading into my rear delts. 585s are wrecking my upperback skin. i thought about doing single leg and using a lot less weight but 6plates on each side just looks boss.

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

Wed 4:30pm
Oct 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [10-8-2, 9-7-4, 8-7-5]

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

* weak on the squat. more effort on progressing the 585 calf raises to 10-10s. getting close to repping the 585x10 as a routine daily maintenance lift. will give myself until mid-nov to get there, afterwards, i'm going to get my squat back to the 405-425/440s, with some jump squats here and there and lots of 2-hand dunking again. NBAs starting soon, will get interested again in more bball.

1450
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 23, 2012, 11:35:39 am »
Tue 7:00am
Oct 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1x1]

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

Daily BW Chins
Paused Reps
- x20

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

Tue 5:00pm
Oct 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2][365,385x1]

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

Daily BW Chins
Paused Reps
- x20

* calf raises with 585s getting consistent now at x8 reps. could force a x10 but can't risk form breakdown with 500lb+. don't want to break my back. 

1451
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

1452
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.

1453
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

1454
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

1455
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.

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