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Messages - Kingfish

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1546
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 06, 2012, 09:05:46 pm »
^
- i did not gain any weight on the squats during these squat maintenance cycles. i dropped BW by 5lbs so the ratio improved a bit.
- only oly shoes i have are the ironworks, adistars and the romaleos. i use the IW2 most of the time

- question on other log about how i squat so narrow - i never mentioned anything about placing the weight on my heels. i distribute it evenly with a bit of a bias on the upper 2/3s of my foot.
- i quad my way out of the hole. only way to do that is to push with the balls of feet while making sure heels stay planted for balance.

Fri - 4:30pm
July 6, 2012

Week 7 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 +

* rest day 1. another 405x1 top set tmrw and by sunday, heavy again at 425x1. solues work getting easier now but more time consuming at the same time. don't want to use too heavy weights too soon to bring the rep range down. still lifting in the 8-10+ reps as GPP.

1547
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 05, 2012, 08:37:01 pm »
front squat and RDL is a good combo.

only thing that i don't like with the FS is the limited leg loading you will get eventually because your lowerback/torso gives up a lot sooner.

this is my torso already getting beat at 345x1 FS, after doing a top paused single of BS using 425x1.

<a href="http://www.youtube.com/watch?v=u64a-e7HwaA" target="_blank">http://www.youtube.com/watch?v=u64a-e7HwaA</a>

props to you for building your strength with the heavy compound lifts. tall + strong =  :headbang:


1548
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 05, 2012, 08:21:18 pm »
Thur - 4:00pm
July 5, 2012

Week 7 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405,425 +1]  30-60sec rest per +

* 2 days of 405x1 top set and its time to get my 425x1. not much trouble getting the paused single. ~ 435 max. most likely will only lift 1x/day until sunday because of work schedule.

1549
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 04, 2012, 02:39:41 pm »
Wed - 10:00am
July 4, 2012

Week 7 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 +

* soleus work in the seated calf raise machine now at 4 plates doing 40rep/set using clusters of 8s or 10s.

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Wed - 11:00pm
July 4, 2012

Week 7 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 +

* took 30 mins to do the squats, from setting up the rack to clean up. not bad for a blitz workout at lunch. did not use the pins but it didn't matter lately for the 405s. felt like i overpower it by at least 15-25lbs.

1550
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 03, 2012, 09:59:26 am »
Tue - 6:00am
July 3, 2012

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

* surprisingly strong for a morning workout following a previous 425x1 max. i am back to repeatable 425x1 top sets. i'l get 425 again this afternoon if i feel like it.
* tried doing a couple of light sets of leg press as back up volume work. last time i did the leg press was when i was letting my back strain recover. did not like the feel of the leg press at all. ROM is too short. i just went as low as i can as long as i keep my lowerback in contact with the support. turns out i'm doing the ROM of a 1/2 squat/parallel squat. this is quad imbalance in the long run. i'm better off doing volume sets of full squats but with considerably lighter weight - bodybuilding style cadence and loading. ~ piston reps of 50-75%RM for more leg mass work.

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Tue - 5:00pm
July 3, 2012

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

* added another 10lbs to my solues work. been getting the reps/sets consistently. not stalling in these anytime soon. squats were ok. not much effort getting thru the routine paused reps.

1551
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 02, 2012, 10:38:42 am »
Mon - 7:00am
July 2, 2012

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

* stronger than yesterday's first workout. seated calf raise improving steadily.

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Mon - 3:30pm
July 2, 2012

Week 6 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405,425 +1]  30-60sec rest per +

* got another 10lbs max over the 425x1 judging from how my lowerback is maintaining form on the concentric. legs can push another 15-20lbs, but by that time, il collapse from the top/mid back.
* wet BW at 168. dry 165. 425x1 is 2.57BW paused rep. i probably got 435-440 in me at 165BW. this is probably the leanest il go, before it negatively affects my strength.

1552
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 01, 2012, 11:57:33 am »
Sun - 8:00am
July 1, 2012

Week 6 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* took me longer to do my solues sets. did less breathers between squat sets because i was really feeling stronger for the last 2-3 workouts. will probably get 425+ this evening if i push for it but i'l keep top set to 405 until monday and save the near max on tuesday. that would be my day 7 of week 6.

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Sun - 6:00pm
July 1, 2012

Week 6 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* 405 @ 165BW is now a 2.45BW for me at this twig weight. 2.45BW never felt this easy in a while. if i feel very strong already on the morning workout tmrw, i might as well go for the very heavy singles in that afternoon.
 

1553
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 30, 2012, 01:57:24 pm »
Sat - 9:30am
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* very strong this morning. got 20-30lbs over the 405. might be stronger in the afternoon as the morning lift is usually the weaker of the two. daily soleus work with in the plate loaded seated calf raise.

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Sat - 8:00pm
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405,420 +1]  30-60-180 sec rest per +

* fatigue after almost 2 weeks of deloading is dissapearing nicely. not so much effort getting the 420x1. was really planning on doing another 405 top set but it just felt too easy this time. it was either 420 or 425 but decided to make sure i don't overexert too soon. i will do another 2 days of 405 top set and then go 90%+ again on the third day. will go for 430-440 on next very heavy day.

1554
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 29, 2012, 06:45:35 pm »
Fri - 8:30am
Jun 29, 2012

Week 6 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* maybe 405 is my 85%RM. its not very heavy anyway so fukit - il stay on using it. at this twig weight, i'm thinking of maybe going back up and going caloric excess again to get my weight to 170s by doing more bbuidling style loading for the quads/glutes. its an idea but il probably do it after i complete my 1 year daily squat cycle. i can also go on a high intensity plyo routine because at 160s, i might be able to absorb a lot more before i even start to fatigue myself. i was able to keep most of my strength while dropping 6-8lbs BW.
* i also have an idea of going thru my squat paused rep warmup routine, then instead of the usual backup clustered sets - il bodybuild my quads/glutes with the leg press. il get some serious heavy reps that way without my back limiting the amount i can do.
* just woke up from my midday sleep and here i go again going to lift one more time.

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Fri - 4:30pm
Jun 29, 2012

Week 6 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* more soleus work. soreness not strong enough to be annoying but they do feel tight a bit now. feels great, like a quad lock. they are starting to look fuller too. the lower v is getting thick. being genetically not-gifted with long achilles can be a blessing IMO. i have more soleus muscle mass to develop. goodluck getting that achilles thicker.


  

1555
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 28, 2012, 12:30:24 pm »
Thur - 7:30am
Jun 28, 2012

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

* still lifted 405x1 but eliminated the backoff singles. 3 sets of 20 clustered reps for soleus work.  

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Thur - 4:30pm
Jun 28, 2012

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

* lifts felt 10-15lbs lighter than the morning. still a good deloading routine. calf work again but still no tightness or soreness in the soleus. these muscle are hard to kill. takes too much reps. i used as much weight as i can as long as i can get to and pause at the full top ROM.

1556
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 28, 2012, 12:07:00 am »
Wed - 4:30pm
Jun 27, 2012

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

* did a few more dunks after the squats. removing the backup 20rep clustered gave me energy to do my jumping. kept the reps really low to not break anything.
* will continue deloading until i can overshoot back to 425s again. probably another week. will do better this week by limiting going over 385 (85%). hope i can stick to that plan. not looking good but il try.



1557
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 26, 2012, 12:14:56 pm »
Tue - 6:30am
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* not very strong this morning. i'm also consistent now at 165-166lb dry BW, 168-170lb after all the fluids. my SVJ 2-hand dunks are also a lot easier now too. if i can maintain high 160s and still get to my PR paused rep 445x1, that will still be good progress from last year. 445 @ 165 is 2.7BW paused squat. might try peaking for that.
* made it a point to really kill my calves today too because i want to make sure i don't overdo my jumping. no way i could jump in the afternoon now or even tmrw. will post pic of calves when they get to 17-18". harder than i thought because i don't have much fat to make them a bit thicker.



Tue - 11:00pm
Jun 26, 2012

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

* plan to stop dunking on consecutive days didn't work.  even with tons of calf work this morning, i was not able to kill them. felt good after a nap and had to go lift again. jumps just felt so easy at this twig weight. stopped at 5 SVJ dunks after the squat warmup sets.
* added more intensity to the calf work by doing back up sets also of 40 clustered reps of 8max rep / cluster. seated plate loaded calf machine maxd at 4 plates then back up to 3plates. hold top and bottom position for 1-2 secs and stop the set when i cannot get to the top ROM due to fatigue. i consider not getting the top ROM coming from a full pause at the bottom as a failed rep.

1558
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 25, 2012, 10:00:20 am »
Mon - 5:30am
Jun 25, 2012

Week 5 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* i can feel the slight overshoot in strength after almost 1 week of removing the 20 rep backup clustered reps, but i'm not strong enough to get 425s again (95%RM). the accumulated fatigue of the daily lifting which i don't really noticed that much anymore is probably taking its toll. i really want to get to 440-450x1 again but thats not going to happen unless i find a way to stop lifting too much too often.
* i will lift again this afternoon and do more dunking. i'm not really upset that my strength from almost 1 year ago has barely improved (i got lighter by 6-8lbs, but thats pretty much it). IMO, me maintaining my strength and not getting broken is already a good thing.

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Mon - 4:00pm
Jun 25, 2012

Week 5 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* just a quick squat ramping for warmups. did 2 pick up games and a good amount of jumping. could have tried 2 singles of 405 but i feel the fatigue from the jumping already. calf work after the jumps

1559
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 24, 2012, 09:04:05 pm »
Sun - 3:30pm
Jun 24, 2012

Week 5 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* was not able to stop myself from dunking today. did 5 only to minimize impacts. jumps felt good again. squat template now routine and doable even with only 4hr sleep coming from a 13hr night shift.
* dumb idea but i removed the squat safety pins on this workout even up to the 405s to motivate me a little bit because i was feeling sleepy, slow and just not really into it. excited the CNS a little that way.

1560
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 23, 2012, 06:11:59 pm »
Sat - 1:30pm
Jun 23, 2012

Week 5 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* the extra single of 365 did not really do much to make the succeeding heavier singles better. still a repeatable template but the 2nd 405x1 is still a heavish weight.
* did my SVJ 2-hand dunks today before my daily calf work. calves not feeling really dead today so i did my jumps. i was flying at this dry BW of 168-170lb. did not even break a sweat at warmup for the dunks, even after almost 4 days of no jumping. i just bent my knees, push floor, extend knees + drive hips. done. 8 dunks in a row. stopped with 1 set. thats the advantage of the SVJ, a very simple ballistic movement with a near max that is easily repeatable even without a lot of skill work.
* will only lift 1x today to recover from the jumps. those kill me more with minimal signs of its effects until its too late.

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