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Messages - Kingfish

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1531
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 12:06:02 pm »
Quote from: entropy on September 17, 2012, 11:30:50 am
Man i'm so jealous how you have reached a point in your training where your strength is good enough and you can afford to specialise training on growing your calves!

if im not squatting 400s, i might as well calf raise it.. need something to keep me occupied while i give my quads some rest days.
after i stall my calves - which probably won't happen any time soon, ill build more shoulders with the dumbell press. i like those too.


Quote from: LBSS on September 17, 2012, 11:44:30 am
YOU ARE GETTING WEAK, BRO. WEAK.


i'l get my squat strong again.. (200kg) at some point if i feel like getting into the 175-180BW again. i'm liking this twig weight. makes jumping (and landing) a lot easier.


1532
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 11:28:37 am »
Mon 7:00am
Sept 17, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 275lb x40
- 365lb x40 x40
- 315lb 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
- 50lb x10 x10

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

Mon 4:30pm
Sept 17, 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
- 315lb x40
- 405lb x40 x40
- 315lb 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, Left Posterior Deltoid tired
- 100lb x0



1533
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 17, 2012, 06:42:37 am »
Quote from: scoobychau on September 16, 2012, 11:25:34 pm

120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4

Squat
45lbs......1x8
135lbs.....1x8

Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3

Jump Squat
135lbs 1x8


Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.

squat while you are figuring out your next "thing". your squat tonnage / total reps is too low. aim for at least 40 reps with your working weight.

1534
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 16, 2012, 09:54:40 pm »
Sun 4:30pm
Sept 16, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40
- 405lb x40
- 275lb 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
- 50lb x10
- 80lb x10

* rear delts still beat. calf raise deloaded a bit. will go multi sets again tmrw.

1535
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2012, 09:48:01 pm »
Sat 4:30pm
Sept 15, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40 x40
- 385lb x40
- 405lb x40
- 275lb 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
- 50lb x10
- 80lb x10

* posterior deltoids on left hand still weak. squat loading reduced to compensate for worknight fatigue.

1536
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2012, 12:14:29 am »
Fri 4:30pm
Sept 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 80lb x10 x10

* my left foot small ligament is fully healed. my mid pulls - rows are not as strong. something in my left rear deltoid is fatigued due to the recent full bottom ROM of dips that i've been doing. i'm not locking at the top, just stopping a bit short of full lock. i really get a good stretch on the tricep, shoudlers and back on the bottom. doing these carefully so i don't wreck my shoudlers.

1537
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 13, 2012, 09:40:54 pm »
^ i mentioned in 1 entry that these calf raises are not 100% straight no-rest sets. i reset for a couple of seconds to make sure i plant my feet properly. i busted some small ligaments on the small toe area when i forced a rep with the wrong footing.

id go 8-8-4 most of the time (i count in doubles, so 16-16-8 reps to reach x40). my emphasis if full ROM on top (and bottom). no point to continue a set if the reps are partials. 10-20secs gap is enough for me to get another set of full top ROM on a paused rep tempo.

Thur 4:30pm
Sept 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

Daily BW Dips
- x20 x10 x10

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10
- 80lb x10


1538
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 12, 2012, 12:54:44 pm »
Tue 7:30am
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10 x10

* will skip this afternoons workout to prepare for the work nights. might lift a bit at lunch break ~ 11:30pm, only if i feel like it. i'm tired. for now.

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

Tue 5:00pm
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Load - High Reps
- 275lb x40
- 345lb x40 x40
- 275lb x40

Daily BW Dips
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x0

* was more tired than usual this morning after the workout. strong post workout meal and i knocked myself out to sleep for almost 6 hours. woke up very fresh. no way i'm skipping this 2nd workout.

1539
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 11, 2012, 12:28:26 pm »
Tue 7:00am
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

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

Tue 4:30pm
Sept 11, 2012

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

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
Prep work for weighted
- x30 x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10


1540
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 10, 2012, 11:54:55 am »
Mon 7:00am
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* feeling strong for a morning workout. calves finally showed signs of fatigue. 315x120 yesterday left some damage. will lift later and if i don't get any weaker, 405x1|345x10-20.

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

Mon 4:30pm
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Rest
- 225lb x0
- 315lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* calf fatigue now spreading into the rest of the body..lol. even my hamstring is not as solid ~ where the calves and hams connect. not doing very high rep calf raises anytime soon.. need to build up to it in 20s. x80 reps in one shot might be too much too soon.

1541
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 09, 2012, 04:10:04 pm »
Sun - 11:00am
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* overslept. caught up from my sleep deprived work week. not yet fully awake. lifts felt all right but did not have enough spark- another 300mg caffeine would have worked but did not feel like pushing too much. might go 385 later and then another 345x10. short time goal is 345x 10s.

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

Sun - 5:30pm
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps - reset at rep 20, 10-20secs gaps
- 225lb x40
- 315lb x40 x80
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* feeling more comfortable with the 345s. might be time tmrw to go for 400s.

1542
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 08, 2012, 05:24:51 pm »
Sat - 11:30am
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +4+2+4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x10 | 315lb x40 x2 waveloaded
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* sleep deprived from work- slept 8am-10:30am this morning after waking up yesterday 5pm and going to gym/work. not enough fatigue to make the 365 a heavy lift. it was still easy. 385 went up explosively also. the effects of the higher 315 reps must have made my form more efficient. i can tell that my torso stays more upright and im definitely using my quads a lot more to explode from the bottom pause.

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

Sat - 10:00pm
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Moderate Heavy / High Reps
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 20,10 (narrow shoulder width to emphasize triceps)

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* had some spinach wrapped grilled chicken burrito/black beans/no creams or cheese - at mission for post workout and it gave me too much energy.. had to lift something after a good post lunch nap. i respond well to carb cycling IMO. 
* squat rest day so i stopped again at 385. the 315 is not cutting it anymore. did 345 ~75%RM for some reps.
* the smith calf raises is still going strong. saved my foot the beating and did not use 405s. the 315 hits the spot.

1543
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 07, 2012, 11:16:27 pm »
Fri - 5:30pm
Sept 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +3 +2 +3 +2 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x20
- 315lb x40 | 225lb x40 x2 waveload

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb 16 (maxd on other machine.. no 100lb available)

* felt like i could do 405-425 without much effort today on the paused squats. recovery is very strong today even for a work night. i was really planning on stopping at 365 but it just felt too light. same with 385s. but it usually gets exponentially harder at near 400s so i stopped at 385 (2.25BW)

1544
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 07, 2012, 12:04:16 am »
Thur - 5:00pm
Sept 6, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 +4 +2 +4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 405lb x20
- 225lb x60

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

1545
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 05, 2012, 01:16:44 pm »
Wed - 8:00am
Sept 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 |4|2|4|

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Very High Rep Light
- 225lb 100,100 (clusters of 20, secs rest to reset foot)

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* since my foot is starting to feel strained again from the same spot doing 315 smith calf raises, i lowered the weight to 225s and did more reps. i was stopping for a few seconds just to reset my feet and shake it out a bit.

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

Did not really plan on skipping an afternoon workout.. But legs and glutes are beat from the higher rep paused squats with 315s. Surprisingly, calves are still all right and can probably take a few more 100reps..




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