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Messages - Kingfish

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1486
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 29, 2012, 01:48:24 am »
time to post my steak with side of steak combo.. these are 30oz each - porterhouse and chicago rib steaks. killed both. 3000+kcal.
no seasoning, just marbled aged. alfread's steak house in san francisco.  :strong:

my squat ratio went down after dinner..lol


1487
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 29, 2012, 01:19:38 am »
^ genius. thanks boss :headbang:

1488
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 28, 2012, 11:28:35 pm »
Fri 12:30pm
Sept 28, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x20
- 405lb x20
- 455lb x20
- 495lb x20


1/4 Jump Squats
Speed work - light
- 65lb x8 x8

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* same as yesterday. 275s worked well as a starting warmup weight. i'm slowly getting rid of the squats. i might end up just doing 315x2 on non-squat days if i feel that it takes care of the movement practice.

1489
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 28, 2012, 07:10:04 am »
all the tools are useless unless you have a full squat-to-SVJ calculator :wowthatwasnutswtf:
do it.

also for the calorie minded peeps.. the Katch-McArdle formula:
http://www.cordianet.com/calculator.htm


1490
Article & Video Discussion / Re: form check: squats
« on: September 28, 2012, 01:49:14 am »
Quote from: Joe on September 27, 2012, 09:45:59 pm
There's no front or back angle, so I can't be sure, but I think you need to focus more on keeping your knees out. The way they shoot forward when you hit the bottom position is what is giving me that feeling, your hips just need some more space to get that deep.

Another thing that isn't necessarily an improvement, but may help you squat heavier is to think about squatting with your hips. Yours is looking quite close to what Rippetoe would call a "standing leg press" at the moment. It looks like you start the movement with the knees, instead of with the hips.

Looking pretty damn solid overall, though. Pretty much all my criticisms don't apply if you are doing high bar.

you got the form part done.  :headbang:

.. id suggest you use a little lesser weight to get to x6-8 reps = higher tonnage.  increase food intake.  squat more. 

good job! report back when you hit the 4plate mark.

1491
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 27, 2012, 11:44:55 pm »
Thur 5:30pm
Sept 27, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x20
- 405lb x20
- 455lb x20
- 495lb x20


1/4 Jump Squats
Speed work - light
- 65lb x8 x8

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* quick workout on a work night.
* forgot to mention.. since i don't have as much time as i normally have, i had to work in with somebody who was at the squat rack first. luckily, all the mounts and support pins are set the same way. he was already at 275s so i just fukitol and used that to loosen up. it actually pushed me down better than the 225s. there are times that i strain my lowerback a bit on 225s because i have to unnaturally lower my glutes to get to the full bottom ROM. sometimes, i probably buttwink myself to get there if the other muscles are not yet loose.
* the 275s worked nicely as a first set. not heavy enough that the concentric becomes a disaster, but heavy enough to push me down and get to full bottom ROM without forcing me to "fold myself" down. will start with 275s from now. makes my loaded dynamic warmup / squats a bit quicker.


1492
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 26, 2012, 01:31:55 pm »
Wed 7:30am
Sept 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x40 [10-10-10-10]
- 405lb x40 [10-10-10-10]
- 455lb x20 [6-6-4-4]
- 495lb x20 [4-4-4-4-4]
- 405lb x40 [10-10-10-10]

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 [10-10]

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* added an extra cup of brown rice to my daily food intake. BW at 172ish. started eating more of fatty salmons instead of lean sardines. typical post workout meal is 1-2 cups brown rice, salmon, sardines, 2-4 eggs.. have chicken breasts too if i feel like it. no added salt to anything. habanero peppers to add some heat.
* had a few of subway's $5 footlong of the month too - grilled chicken breast in wheat bread, all fresh vegs + spinach, some mustard sauce and swiss cheese. not a sodium overload as most of their menu. hit the spot post workout.

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

Wed 5:30am
Sept 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x0
- 405lb x0
- 455lb x0
- 495lb x0
- 405lb x0

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* quick workout before the work night starts. squats felt good but not enough torso strength to get a routine 405x1. 495s calf work did some damage.

1493
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 25, 2012, 01:48:46 pm »
Tue 7:00am
Sept 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets
- 365lb x40
- 405lb x40
- 455lb x20
- 495lb x20
- 405lb x40

1/4 Jump Squats
Speed work - light
- 65lb x10 x10

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* did some jump squats after the calf raises to get some good blood flow into the legs and loosen them up a bit. will do more of these jump squats for recovery and some speed work while i continue to 'attempt' to take some days off from the paused full squats.
* i'm probably not going to get to 385s this afternoon. did 495s on the calf raises and this usually fatigues my torso stabilizing muscles a lot.
* these calf raises are not straight sets. 365 and above are clusters of 10s with a few seconds in between clusters to reset feet and shake them up a bit. the 495s were x4 before a reset. i will go to a max of 10 reps at any weight or until i cannot reach / hold the top ROM. at that time, i will stop the set and give myself a couple of seconds to recoup.
* all calf raise reps are paused to top/bottom ROM. i don't count partials. on the last 2-4 reps leading to 10, i find it helpful to really push the bar up with my hands and traps to really help my calves get to the full top ROM and just squeeze them at that point.
* also, i use 2x25lb hex plates stacked together per foot as calf blocks. my heels are not touching the floor at bottom ROM.

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

Tue 5:30pm
Sept 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets
- 365lb x0
- 405lb x0
- 455lb x0
- 495lb x0
- 405lb x0

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* back is strained a bit from the 495 calf raises but not too much. 385 was not so bad.  resting the dips for now. starting to feel elbows and shoulders tired a bit.
* will go high tonnage again on calf raises tmrw morning. jump squats following the calf raises work well. really concentrate on getting silent landings and a good quick stretch to the glutes-quads-calves and erectors on the ammortizations.

1494
Nutrition & Supplementation / Re: lets talk hydration
« on: September 24, 2012, 06:57:07 pm »
Quote from: entropy on September 24, 2012, 01:06:12 pm
I'm having trouble getting hydration right. I don't eat a lot of salt and minerals compared to the average person and if I was just to pour down a gallon of water daily i'd probably do more harm than good since the water will just erode away all the nutrients and minerals and stuff which would suck from a health and performance point of view. So in lieu of better hydration, what are your recommendations and advice?

I take stimulants around training sometimes, like some of you, which act as a diuretic. So I often have bad workouts because of poor hydration and i'll find my lips dry at the end of the longer workout even though the stimulants are supposed to help performance. I know some guys like Kingfisher take a lot of caffeine so i'm interested in how he'd keep himself hydrated thru the day in particular

tldr: is there a nice easy, hopefully low/zero calorie way to hydrate short of drinking a shitload of water (which i don't want to do). a recipe or something would be good..

i use a 32oz cup as my drinking glass. 1 cup is about a liter. i often drink 2 in a row - will gain a good 3-4lbs and that why a wet BW for me is +5lbs instantly.





1495
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 24, 2012, 01:28:11 pm »
Mon 7:00am
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 365lb x0

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* resting the calves for now. its starting to feel a bit more sore than usual. il blast again the smith calf raises this afternoon. squats felt good. did not go 405x1 because i just did a couple yesterday. might go 405 later if i feel like its not very heavy.


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

Mon 4:30pm
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40
- 315lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* approaching 2 weeks now that my left rear delt is broken. i can't even chin right. my right side gets up faster than the left. no pain or strain in the muscle. its just not strong. it does not affect the full ROM dips - just the pulling/rowing motions.
* 405x1 squats are very easy again. after i get my BW out of the high 160s, and eventually hit 174-176lb..il start going for 425-440 as repeatable weekly peaks. 200kg at 80kg BW sounds like a good number.

i started the smith machine heavy calf raises at 15 1/2". i'm 16"+ at this time and still growing. 17"+ is a good goal. 405-455lb warmups with peaks of 495x40s should build it.


1496
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 24, 2012, 12:22:17 am »
scoob.. stop thinking and just get it done. jump to another program after you get to 365 8x5sets. let's see if you are as dedicated as you say you are. 

there's no such thing as too much quads for the vertical jump. nobody here will tell you that a 365x10-12RM is not going to benefit your jump.










1497
Strength, Power, Reactivity, & Speed Discussion / Re: Weightlifting shoes
« on: September 23, 2012, 07:25:09 pm »
^ worth the price. i got mine for $99 when they were on sale. currently waiting for the $159 white/black adistar to go down to $99 too.

<a href="http://www.youtube.com/watch?v=wj-FZUU0gfs" target="_blank">http://www.youtube.com/watch?v=wj-FZUU0gfs</a>

i will still find a way to fix the insoles of the romaloes so they 'feel' the same as the adidas.. but for now, its ironworks for me for the squats. makes everything so much more comfortable.








1498
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 23, 2012, 02:46:50 pm »
Sun 9:00am
Sept 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* i was right about the shoes. the adidas ironworks work best for me. did 405x1 again without much effort.. will get 425x1 this afternoon after this strong post workout meal and a quick nap. il aim for 425x1 (2.5BW) 1-2x per week. can't believe i just assumed that doing all these calf raises weakened my lowered back.. it was the romaleos all these time. looking at the bright side - i'd probably  burn out faster doing 405-425 multiple times a week.

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

Sun 4:30pm
Sept 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 50lb x10 rear left delt still broken

1499
LanceSTS's Performance Blog / Re: STS TV
« on: September 23, 2012, 07:25:20 am »
after my pause at the bottom, to really get my torso upright - i make sure that my chest faces to the front while i really shove my hips forward (while unbending my quads to get up).

tires looking boss there..

hey buddy.. how much do you squat?

245-45-18s... :headbang:

1500
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 22, 2012, 02:22:24 pm »
Sat 8:30pm
Sept 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40
- 365lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* i'm surprised that my left rear delt is still not fully recovered. its not being strained while i'm doing my dips. i was actually feeling very strong with these deep full ROM BW dips. i could have done 30reps again but learning from my previous right small inner chest muscle strain from doing 30rep dips not too long ago, better stop at 20 or whatever rep where im still not completely fatigued.

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

Sat 5:00pm
Sept 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 385lb x0
- 365lb x0

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* used my addidas ironworks2 instead of the romaleos and i probably stressed my back more than i had too with the nikes because that little extra heel of the romaleos appears to be  disadvantageous with my squat form.
* i got 365-385 without much effort and got up to 405.. this is on a saturday after a work night - the weakest day of the week for me. at a BW of 168-170, repeatable paused rep of 405-425 max is an improvement.

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