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Messages - Kingfish

Pages: 1 ... 106 107 [108] 109 110 ... 142
1606
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2012, 04:20:19 am »
Sun - 1/2 5:30pm
May 20, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Sun - 2/2 5:00pm
May 20, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,410x1]




1607
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 20, 2012, 03:54:43 am »
Sat - 1/1 5:30pm
May 19, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]

1608
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2012, 01:05:02 pm »
Fri - 1/1 5:30pm
May 18, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* got 400x1 paused on the weakest day of the week. coordination was not best - was able to muscle up the concentric. should have been an easier lift if i was firing right. right shoulder felt repaired now. was able to start doing my daily dips again. stopped at 10reps x2 sets BW.

1609
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 17, 2012, 06:03:40 pm »
Thur - 1/1 2:00pm
May 17, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

1610
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 16, 2012, 12:21:17 pm »
Wed - 1/2 8:00am
May 16, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]

* planned to stop at 400x1 but had more than 20lbs over it. did 410 and saved the rest for 4pm workout. hopefully i'm still strong later. will go up to 430 max later if i can, or at least a 420-425x1.

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Wed - 2/2 5:00pm
May 16, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* overslept and woke up wrong. legs were strong and recovered but not firing right.

1611
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 15, 2012, 10:01:04 am »
Tue - 1/3 6:00am
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Tue - 2/3 2:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Tue - 3/3 7:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* slept after the midday workout and woke up with quad-locked feeling legs. had to lift. could have gotten 420-430lbs. will lift again tmrw morning ~ 4-5am, stop before i fatigue myself too much and go heavy on the midday lift. will only be doing 1x /day lift from thurs-fri due to work schedule. can accumulate some fatigue tmrw.
 

1612
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 14, 2012, 11:28:56 am »
Mon - 1/2 6:30am
May 14, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]

* did all the ramping warmup paused sets without the safety pins for a bit more motivation. i'm deloading but it still feels bad not to be using 425+ lately.

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Mon - 2/2 3:30pm
May 14, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,420x1]

* did 10 consecutive SVJ 2-hand dunks after the squats. did them all in less than a minute, like conditioning work. squats felt better but still a good 20-30lbs weak. 

1613
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 13, 2012, 11:32:33 am »
Sun - 1/2 6:30am
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]

* right rotator cuff still strained a bit from a dip set that went too ballistic when i was not properly warmed up a week ago. can still do 30x BW dips as long as i don't get into that 1 position where that mini muscle gets irritated. stop doing dips because its been a week already an the thing is still irritating me. can do chins without any issues. can't put seatbelt on - really gets into that position were the strained piece of muscle gets pulled.

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Sun - 2/2 6:30pm
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

1614
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2012, 10:48:33 pm »
Sat - 1/1 6:00pm
May 12, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]


1615
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2012, 12:43:38 am »
Fri - 1/1 6:00pm
May 11, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]


1616
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 11, 2012, 03:20:10 am »
Thur - 1/1 9:00pm
May 10, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]

* stayed up to 10am at work. slept til 5pm. did not workout until night. felt sluggish from lack of sleep and then too much sleep afterwards.


1617
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 10, 2012, 05:51:33 am »
Quote from: scoobychau on May 07, 2012, 12:32:42 am
Quote from: D4 on May 06, 2012, 11:07:38 pm
Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I ....
I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.

Hey D4, I would not consider any adarq bro who give me advice as an ass.  I always try to stay positive and take advice.  Trust me, I do listen to wat people says here.  It is because I listen, that I achieved 2x bw squat,  I do depth drop/ jump and max effort jumping all because of adarq etc. 

I am surprised at my weak core as well... I can barely do 1 min of of side plank...
So, now u have an idea... I mean.. I squat day in day out, I am good at it.. and I jump often also now days. but the improvement effect is leveling off... that is y i need some new thing...  isn't this call prioritization?

you achieved a non-consistent, non-explosive /  grinding 2BW single max rep. if you want to do something with 100% proven result - try aiming for 2BW 10+ reps. you might not be able to undo your grinding and slow lifting ways, but trust me - there is no way you cannnot be explosive with a weight (even for 1-2 reps) if you can lift it 10+ times in a row.

at 170lb BW, i can rep 345 10+reps any given day. that will give you decent leg power to push the floor and throw yourself up.

1618
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 09, 2012, 02:27:06 pm »
Wed - 1/2 9:00pm
May 9, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Wed - 2/2 6:00pm
May 9, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]

1619
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2012, 05:13:37 pm »
^ typo error there.. just lifted 12:30pm today as a first workout. i get my deep sleep 8am to 2-3pm on work days. on off days, i just sleep post workout 3-4 hrs here and there. edit - yes, i lifted 2:30am on monday.

even with a messed up sleep cycle, i don't have any dark spots below eyes. i get good sleep even if its not the conventional 8+hr straight.

1620
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2012, 04:44:18 pm »
Tue - 1/2 12:30pm
May 8, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,420x1]

* getting stronger now finally. stopped at 420 hoping to at least get the same lift later or even go 430 + the supra max 1/2s

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Tue - 2/2 11:30pm
May 8, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* only squat cage not available. did my squats on the power rack and had to stop at 400x1 because it might get ugly if i get pinned. did more SVJ dunks instead for more speed work.
* happy with how my SVJ is right now at this high 160s BW. i might have lost the strength to pause single 430-440 at this fatigued state but IMO, a few days of prep work and il get to that weight again. i was able to consistently do paused 425s a few weeks back.

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