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Messages - Kingfish

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1531
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 19, 2012, 03:38:19 pm »
Thur - 11:00am
July 19, 2012

Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 8,8,8
- 4x45lb+10lb 8,8

* calf workout from yesterdays 45 deg sled fatigued me again. lowered by 5lbs on the 4th set to maintain the 8 target reps. that -5lbs difference is big. i was able to hold the top ROM of the 8th rep longer and more convincing.

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Thur - 5:30pm
July 19, 2012

Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* skip calf work. did not get enough time between workouts today due to work schedule. completed the squats blitz in 20mins.

1532
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 18, 2012, 03:07:00 am »
July 25, 2012 tentative release date - might get it from roguefitness.com

the nike romaleos 2 olympic color. excited to add to my shoe collection.



Wed - 6:30am
July 18, 2012

Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8

* quick routine workout again.

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Wed - 4:30pm
Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10




1533
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 17, 2012, 11:09:45 am »
Tue - 7:00am
July 17, 2012

Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

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Tue - 4:30pm
July 17, 2012

Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8


1534
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 16, 2012, 10:37:02 am »
Mon - 6:00am
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

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Mon - 4:00pm
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
- 315x5

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* will slowly build up the reps on the back up paused squats of 70-75%RM.  time to add more weight on the seated calf work. the 4plates is not cutting it anymore. hopefully get to 5plates x10reps with strict form within the year.
* my workout time is getting quicker and quicker. squats and calf work done within 30 mins on a good day.

1535
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 15, 2012, 12:46:16 pm »
Sun - 8:30am
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,4

* now that i got the steaks out of the way (of my valsalva), lifts felt a lot better, even for a morning workout. calfs are now tired. might need to cut the sets of 50BW calf raises at home.
* i also added 3-5 SVJs after the calf work for some sort of speed for the past few days. i also emphasis the landing/force absoptions on these jumps. i like doing these altitude drops drills in my chucks. i can really have a solid feel of the force being absorbed/distributed at the landings. gym floor is hard rubber - i'm not busting my knees on these.


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Sun - 4:30pm
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* skipped the 50BW calf raises and got some freshness back in the soleus. not strong enough for 4 sets of 10 but will get there again. the back up sets that i planned for the squats seems to be getting pushed back all the time - i find it hard not to squat 2x/day.  the coordination of doing the lifts so often makes them so easy. i can pause at the botttom with 405 and let the weight really push me down to full ROM and then explode with very strict form.

1536
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 14, 2012, 01:21:44 pm »
Sat - 8:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* will go to a brazilian buffet for lunch in a few minutes. will eat some serious top sirloin and filet mignon, might add some beef ribs for a bit more fat. i've eaten 60oz steaks in one sitting every now and then.. and this is a good time to put some calories in. wet BW after lifting this morning is 168lbs.
* my solues work is starting to not-progress now. might be the mini-fasting i did or just the compounded fatigue from working them 2x/day daily for the past couple of weeks.

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Sat - 7:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,6,6

* this is the heaviest 405 has been in a long time. too much blood in the stomach still digesting the cow/lamb i just ate for lunch. 6hr later after a post lunch nap too and i'm still in hybernate mode. did the lift anyway before i totally sleep for the whole day.
* top sirloin and leg of lamb and a bit of filet mignon id say at least 60-70oz from 12:30-1:30pm. filet mignon and top sirloin are lean cuts but the sirloin has more moisture to it - so killed more of it. leg of lamb for a different flavor.. alternating, waveloaded style.

http://www.menu.espetus.com/menu.pdf

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this is what i had the other time i ate seriously. not buffet and a bit more expensive.

cow over duck anytime. here - 5000K cal.

forgot to put something for size reference. these are ~30 oz each steak - porterhouse + chicago rib steak. same order everytime at alfreds steakhouse in SF.


1537
Article & Video Discussion / Re: People should watch this
« on: July 13, 2012, 09:39:14 pm »
those strength orges are  motivating.

in a nutshell

- massive caloric surplus + heavy weight training to get to muscle building mode, (and gain fat at the same time)
- weight training + caloric restriction to shed fat and maintain as much strength/muscle mass as possible to make to weight class.

this is the most efficient way naturally to improve the poundages. most people just find excuses not to do the eating part because (as they say), people want to see their abs.

they bashed me at the start - "if you are 5'10 170lb, you do not have enough muscle mass per height.." lol

1538
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 13, 2012, 01:33:33 pm »
Fri - 9:00am
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

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

Fri - 5:00pm
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* at mid-high 160s, i really have to get some stronger nutrition to eventually get to 170s again and push for heavier weights and improve my squat ratio at the same time.
* either that or maintain/improve squat ratio by doing what i've been doing lately. 425 at 165BW is ~ 440 at 170.  there is a good thing to this light BW - less joint stress while doing the jumping drills.


1539
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 12, 2012, 11:03:00 am »
Thur - 6:30am
July 12, 2012

Week 8 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will add a bit more carbs post workout today just to make sure i have some extra energy for later and try for a volume back up set.
* gastrocs with the straight knee seated sled maxd already at 4 plates on each side but was consistently getting my 10reps all with pauses/holds at top and bottom. might need to go for 60-80 total reps soon. it does kill my solues work in the afternoon.

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Thur - 4:30am
July 12, 2012

Week 8 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* felt strong starting the squat routine after a good breakfast and sleep,  but after explosive 405x1, lost interest to do anything else. lol. just did the daily calf work and called it a day.
* i need to get rid of this 2x/day squats if i want to add a back-off volume set. i need some fresher legs for mass building.

1540
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 11, 2012, 10:42:34 am »
Wed - 6:30am
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will figure out what to do differently in the afternoon workout..

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Wed - 4:00pm
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,8,8,8,6

* was really planning on doing a 295x20 (65%RM) back up set but did not have the drive today to push for it. it was 85F outside - rarely this hot in here. will not be able to get a post workout sleep also so thats another thing. il squeeze a 20 rep squat 2-3 times a week for weeks 8-12.
* the calf work this morning is adding good fatigue. i missed my sets this afternoon on my solues work. still got my 40 total reps but took me 5 sets this time.

1541
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 10, 2012, 11:29:06 am »
Tue - 7:00am
July 10, 2012

Week 7 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* last day of 3 week delaoding today - weeks 5-7. thinking about higher volumes with lesser weight on weeks 8-12, 70-75%RM ~ 315-335lbs. goal is to make it to 1 year daily squats ending at end of next month august. thats 5 weeks of some form of squat progression and another 3 weeks of delaoding.  

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Tue - 4:00pm
July 10, 2012

Week 7 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,8+2,

* first time i almost got pinned in the seated calf raise. had to stop the last set at 8, take some breather and rep the last 2. the sled this morning did some damage.  squats felt solid.

1542
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 09, 2012, 01:33:43 pm »
Quote from: vag on July 07, 2012, 10:57:24 am
Back is very sore today , confirming yesterday's hideous form. Haven't had such back soreness in years, must have been the worse squats ever.
Must take a step back. Perfect form will be the red line , no limited rom / bad form reps , either perfect rep or fail.
Since i am not perfectly healthy too, i will start over squats using the Starting Strength proposed method to determine my starting point , no matter how light the load will be:

<a href="http://www.youtube.com/watch?v=h25oFN7J3vc" target="_blank">http://www.youtube.com/watch?v=h25oFN7J3vc</a>

here's my ideal squat form. i try to lift like this each rep no matter what weight is on the bar.

good luck vag and don't mess up that back.

1543
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 09, 2012, 11:08:58 am »
Mon - 7:00am
July 9, 2012

Week 7 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Seated Calf Raise - plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* might as well document the daily solues work. BWx50 too at home every few hours i feel like it.

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Mon - 4:00pm
July 9, 2012

Week 7 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* did a pickup game and some SVJ 2-hand dunks. company gym does not have the seated calf raise. straight knee with the 45deg sled.
* might go for 425x1 top set tmrw. getting good recovery lately.

1544
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 08, 2012, 10:13:30 pm »
Sun - 5:30pm
July 8, 2012

Week 7 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* calf work with seated calf raise still progressing quickly.

1545
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 07, 2012, 09:52:27 pm »
^

- i don't have high cut achilles, i have long solues. il make them more boss.
- i want to save my quads (even as stabilizers only) from doing heavy straight knee calf work.
- because its a bigger muscle and it just looks very strong if you have wide and massive lower (v shape) to midcalf. not that it makes the top portion (gastrocs) small because a bigger solues also "pushes" the gastrocs outwards making them look bigger too.

- if i'm doing heel dominated work, i'm doing goodmornings and RDLS, not squats. make use of your leverage properly.

Sat - 4:30pm
July 7, 2012

Week 7 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* another quick sub 30min squat routine and solues work. these calf work might be helping me with flexibility too. can't figure out why my coordination is pretty good for a 1x / day workout. my form is usually this good only if i take no more than 12hr between lifts.

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