1606
Boxing / Re: pacuiqao vs bradley soon
« on: June 10, 2012, 01:09:41 am »
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1607
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 08, 2012, 11:04:44 pm »
Fri - 8:00am
Jun 8, 2012
Week 3 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275 +2+2][325+1+1+1+1][375+1+1+1]
- 325x10 [+4+4+2]
* recovering from lowerback soreness. felt alright but do not want to go 400 with something not feeling very solid in there. all paused reps felt good after getting warmed up.
Jun 8, 2012
Week 3 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275 +2+2][325+1+1+1+1][375+1+1+1]
- 325x10 [+4+4+2]
* recovering from lowerback soreness. felt alright but do not want to go 400 with something not feeling very solid in there. all paused reps felt good after getting warmed up.
1608
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 07, 2012, 12:15:32 pm »
Thur - 8:00am
Jun 7, 2012
Week 3 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2][325,375,400 +1+1]
- 380x2 [1x2]
* back still a bit beat. forgot to mention that i used a different shoe the other workout and that might have caused my back to get uncomfortable. the higher heels of the newer adidas didn't work well for me.
* i need to back off the intensity now and give my back some time to catch up. its stiff right now post-workout. not a good sign. i did my lift after my 7pm-8am work. IMO, its better this way because id get plenty of sleep afterwards. having been awake and moving also helped in my warmups. everything felt good except for the back which gave up too soon. could have had 425-430 the way the 325/375 felt very light.
Jun 7, 2012
Week 3 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2][325,375,400 +1+1]
- 380x2 [1x2]
* back still a bit beat. forgot to mention that i used a different shoe the other workout and that might have caused my back to get uncomfortable. the higher heels of the newer adidas didn't work well for me.
* i need to back off the intensity now and give my back some time to catch up. its stiff right now post-workout. not a good sign. i did my lift after my 7pm-8am work. IMO, its better this way because id get plenty of sleep afterwards. having been awake and moving also helped in my warmups. everything felt good except for the back which gave up too soon. could have had 425-430 the way the 325/375 felt very light.
1609
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 06, 2012, 04:44:42 pm »
Wed - 11:30am
Jun 6, 2012
Week 3 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275 +2+2][325 +1+1+1+1][375 +1+1][390,400 +1]
- 380x1
* overslept and missed the 6-7ish morning workout. body probably needed the extended rest from yesterdays multiple heavy singles - 390x10, 380x5. must have been too much to soon.
* coordination got better after multiple clustered wamrup doubles/singles, but upperback did not feel solid on the 375s. 2nd single of 375 felt more explosive but the upperback felt the same way. 390/400 got up without any problems for the legs but my upperback is just shot now. thought about 380x5 singles as backup light set but the first rep is already ugly. stopped there.
Jun 6, 2012
Week 3 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275 +2+2][325 +1+1+1+1][375 +1+1][390,400 +1]
- 380x1
* overslept and missed the 6-7ish morning workout. body probably needed the extended rest from yesterdays multiple heavy singles - 390x10, 380x5. must have been too much to soon.
* coordination got better after multiple clustered wamrup doubles/singles, but upperback did not feel solid on the 375s. 2nd single of 375 felt more explosive but the upperback felt the same way. 390/400 got up without any problems for the legs but my upperback is just shot now. thought about 380x5 singles as backup light set but the first rep is already ugly. stopped there.
1610
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 05, 2012, 10:50:07 am »
Tue - 6:30am
Jun 5, 2012
Week 2 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
- 390x10 [1x10]
* i got good sleep. singled 390s like how i did 375s a couple of days back. at this pace, it might be possible to get to 410 singles within the 8-12weeks i give myself to do this clustered cycles. same thing today, the first few reps up to 4 were heavy until i got my blood really moving and repped the rest easily. i really want to try a burnout set just to see how far i can go but it might set me back too much.
* might lift again in the afternoon if the soreness fades a bit. did the 390s with 45-90sec pauses.
* got my yearly blood work results.. everything normal except for my creatinine levels. damn thing is abnormally high.
------------------------------------------------------------------------
Tue - 5:30pm
Jun 5, 2012
Week 2 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
- 380x5 [1x5]
* could have done 390s but did not want to do too much and burn out. 380 felt good. will go 390s again tmrw morning.
Jun 5, 2012
Week 2 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
- 390x10 [1x10]
* i got good sleep. singled 390s like how i did 375s a couple of days back. at this pace, it might be possible to get to 410 singles within the 8-12weeks i give myself to do this clustered cycles. same thing today, the first few reps up to 4 were heavy until i got my blood really moving and repped the rest easily. i really want to try a burnout set just to see how far i can go but it might set me back too much.
* might lift again in the afternoon if the soreness fades a bit. did the 390s with 45-90sec pauses.
* got my yearly blood work results.. everything normal except for my creatinine levels. damn thing is abnormally high.
------------------------------------------------------------------------
Tue - 5:30pm
Jun 5, 2012
Week 2 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
- 380x5 [1x5]
* could have done 390s but did not want to do too much and burn out. 380 felt good. will go 390s again tmrw morning.
1611
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 04, 2012, 10:04:03 pm »
Mon - 4:30pm
Jun 4, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]
* now legs and back are sore. time to backoff a bit with 1x a day lift unless i find a way to sleep more to get better recovery.
Jun 4, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]
* now legs and back are sore. time to backoff a bit with 1x a day lift unless i find a way to sleep more to get better recovery.
1612
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 03, 2012, 10:53:29 am »
Sun - 1/2 6:00am
Jun 3, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]
* 45-90sec rest between the 390x1 clusters. stopped at rep 6 when i felt the lowerback starting to fatigue. legs felt strong but my upperback is getting really beat now with the higher volume racking/unracking.
* i still might lift later in the afternoon but keep the backup cluster to 390x4 to complete a x10 for the day. will cut volume now to x10, either a single 390x10 or 390x5 x2 and lift 1x only.
-------------------------------------------------------------------------
Sun - 2/2 5:30pm
Jun 3, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x4 [1x4]
Jun 3, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]
* 45-90sec rest between the 390x1 clusters. stopped at rep 6 when i felt the lowerback starting to fatigue. legs felt strong but my upperback is getting really beat now with the higher volume racking/unracking.
* i still might lift later in the afternoon but keep the backup cluster to 390x4 to complete a x10 for the day. will cut volume now to x10, either a single 390x10 or 390x5 x2 and lift 1x only.
-------------------------------------------------------------------------
Sun - 2/2 5:30pm
Jun 3, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x4 [1x4]
1613
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 02, 2012, 03:27:19 pm »
Sat - 1/2 10:00am
Jun 2, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]
* this is by far the weakest ive felt this week (judging by how i lifted the 400), but the heavy 400x1s still got up without really decaying too much to a crawl. IMO, the warmup really has something to do with it - i benefit more from quick rests and low reps. 225-275-325 gets sub 2 mins between sets, and the 325+ ~ 4-5mins. the heavy single clusters of 375-400 is ~ 45-60secs
* singles 1-4 of 380 were heavy. when i got my breathing going and really gulping down air on the mid-high singles, it got a lot easier. rep 10 felt like 20-25lbs lighter than rep 1. i could have gone to 14-16 or even 20 after i got my blood boiling nicely.
* i need to really learn how i can maximize the warmup effect without it fatiguing me too much. might lift again later if i feel like it.
------------------------------------------------------------------------
Sat - 1/1 6:00pm
Jun 2, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]
* felt a lot stronger than the morning workout. got the 380 singles x10 convincingly. might try 390s x4-6singles tmrw if i wake up strong again.
* BW at 170-172lbs. SVJ 2-hand dunking cut down to 1-2 day/week. did one session today post workout but only did 6max jumps. ligaments in the knees are still holding strong without the tenderness i usually get from high intensity squat volumes. paused squats really helps in minimizing joint wear and tear.
Jun 2, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]
* this is by far the weakest ive felt this week (judging by how i lifted the 400), but the heavy 400x1s still got up without really decaying too much to a crawl. IMO, the warmup really has something to do with it - i benefit more from quick rests and low reps. 225-275-325 gets sub 2 mins between sets, and the 325+ ~ 4-5mins. the heavy single clusters of 375-400 is ~ 45-60secs
* singles 1-4 of 380 were heavy. when i got my breathing going and really gulping down air on the mid-high singles, it got a lot easier. rep 10 felt like 20-25lbs lighter than rep 1. i could have gone to 14-16 or even 20 after i got my blood boiling nicely.
* i need to really learn how i can maximize the warmup effect without it fatiguing me too much. might lift again later if i feel like it.
------------------------------------------------------------------------
Sat - 1/1 6:00pm
Jun 2, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]
* felt a lot stronger than the morning workout. got the 380 singles x10 convincingly. might try 390s x4-6singles tmrw if i wake up strong again.
* BW at 170-172lbs. SVJ 2-hand dunking cut down to 1-2 day/week. did one session today post workout but only did 6max jumps. ligaments in the knees are still holding strong without the tenderness i usually get from high intensity squat volumes. paused squats really helps in minimizing joint wear and tear.
1614
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 01, 2012, 10:35:35 pm »
Fri - 1/1 6:00pm
Jun 1, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
* yes. got my planned lifts on a weak day. the 400 felt very heavy on the first rep but got 10lb lighter on the 2nd rep after 40sec.
Jun 1, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
* yes. got my planned lifts on a weak day. the 400 felt very heavy on the first rep but got 10lb lighter on the 2nd rep after 40sec.
1615
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 31, 2012, 11:27:25 pm »
Thur - 1/1 6:00pm
May 31, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
* little bit tired from accumulated 375x20s daily. was able to lift 1x yesterday due to work schedule. noticed that even with long sleep and big time gap from the previous workout, my coordination was still there using this higher volume lifts. it can also be from the quick warmup clustered reps - whatever it is, its working. got 400x1 twice again.
May 31, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
* little bit tired from accumulated 375x20s daily. was able to lift 1x yesterday due to work schedule. noticed that even with long sleep and big time gap from the previous workout, my coordination was still there using this higher volume lifts. it can also be from the quick warmup clustered reps - whatever it is, its working. got 400x1 twice again.
1616
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 30, 2012, 11:15:42 am »
Wed - 1/2 6:30am
May 30, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
* the first 1-3 singles felt heavy and then it gradually got easier the more reps i did. at rep 10, felt like i could have gone all the way to 20. IMO - 5 mins from the clustered 400 +1+1 might not be enough rest.
* il keep top set to 400 +1+1. most of the time i mess up and go heavier when i feel the extra power in my legs. might as well just rest a couple of secs and rep it again... 400x1 x4 per day and see how much i can maintain the pace before i back off again.
* will do the same pattern of lift again this afternoon. workout night starts tonight so il most likely do single workouts until the weekend.
-------------------------------------------------------------------------------------------------
Wed - 1/2 6:00pm
May 30, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
* sticked to the plan and it worked. did not use too much effort on the 2nd clustered single of 400
May 30, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
* the first 1-3 singles felt heavy and then it gradually got easier the more reps i did. at rep 10, felt like i could have gone all the way to 20. IMO - 5 mins from the clustered 400 +1+1 might not be enough rest.
* il keep top set to 400 +1+1. most of the time i mess up and go heavier when i feel the extra power in my legs. might as well just rest a couple of secs and rep it again... 400x1 x4 per day and see how much i can maintain the pace before i back off again.
* will do the same pattern of lift again this afternoon. workout night starts tonight so il most likely do single workouts until the weekend.
-------------------------------------------------------------------------------------------------
Wed - 1/2 6:00pm
May 30, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
* sticked to the plan and it worked. did not use too much effort on the 2nd clustered single of 400
1617
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2012, 11:04:54 am »
Tue - 1/2 6:00am
May 29, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
Back up Cluster Reps [Rep/Set]
Week 1
Wed
- 325x10 [+4+2+2+2]
- 325x20 [1x20]
Thur
- 350x10 [+2+2+2+1+1+1+1]
Fri
- 350x10 [1x10]
- 350x10 [1x10]
Sat
- 350x10 [1x10]
Sun
- 375x10 [1x10]
Mon
- 375x5 [1x5] x2
Tue
- 375x10 [1x10]
- 375x10 [1x10]
* playing a bit with the warmup ramping and i was a little surprised that a 2nd single of 400 after 30sec worked too though it did not carry a strength benefit from the first rep (compared to all the lighter weights where the 2nd single feels a lot easier and lighter). all warmups maxed at 2 reps.
* mid-end reps on the 375x10 singles felt easier even though fatigue was adding up. if this template is repeatable without really digging deep, id probably use this for another 8-12weeks before i mix it up again.
-----------------------------------------------------------------------------------------------
Tue - 1/2 6:00am
May 29, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375 +1+1][400x1]
- 375x10 [1x10]
* did not repeat the clustered single on 400 that i did this morning. no need for that as a warmup/potentiation. the succeeding single cluster did not benefit at all and probably will really tire me out quickly.
* first week of multi clustered backup sets will complete tmrw. will stay with 375x10 singles for this week. 2nd week - might go with 375x10 with a bit of a waveload ~ 1121-1121 straight set. go with 375s until i can get 375x20 [2x10]
May 29, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]
Back up Cluster Reps [Rep/Set]
Week 1
Wed
- 325x10 [+4+2+2+2]
- 325x20 [1x20]
Thur
- 350x10 [+2+2+2+1+1+1+1]
Fri
- 350x10 [1x10]
- 350x10 [1x10]
Sat
- 350x10 [1x10]
Sun
- 375x10 [1x10]
Mon
- 375x5 [1x5] x2
Tue
- 375x10 [1x10]
- 375x10 [1x10]
* playing a bit with the warmup ramping and i was a little surprised that a 2nd single of 400 after 30sec worked too though it did not carry a strength benefit from the first rep (compared to all the lighter weights where the 2nd single feels a lot easier and lighter). all warmups maxed at 2 reps.
* mid-end reps on the 375x10 singles felt easier even though fatigue was adding up. if this template is repeatable without really digging deep, id probably use this for another 8-12weeks before i mix it up again.
-----------------------------------------------------------------------------------------------
Tue - 1/2 6:00am
May 29, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375 +1+1][400x1]
- 375x10 [1x10]
* did not repeat the clustered single on 400 that i did this morning. no need for that as a warmup/potentiation. the succeeding single cluster did not benefit at all and probably will really tire me out quickly.
* first week of multi clustered backup sets will complete tmrw. will stay with 375x10 singles for this week. 2nd week - might go with 375x10 with a bit of a waveload ~ 1121-1121 straight set. go with 375s until i can get 375x20 [2x10]
1618
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 28, 2012, 10:16:42 pm »Damn it looks nasty. Maybe you should give it a break for a while... or squat low bar for a while...
no squat breaks for me. been squatting daily for almost a year now. low bar out of the question. got the GHR for the p-chain.
do you use the foam padding?
Hahahaha
the only time i use a foam is when i do head-supported barbel rows to get my back good blood flow. some high reps here and there.
1619
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 28, 2012, 12:55:50 pm »
i noticed that my squat-induced tumor is getting more noticeable the more i do these clusters - more rack/unracking. it does not hurt but it also looks unclean IMO
is there anybody with a good tattoo in mind that would "hide" this anomaly..
and no darqui...i'm not putting a tribal turtle in there.
is there anybody with a good tattoo in mind that would "hide" this anomaly..
and no darqui...i'm not putting a tribal turtle in there.
1620
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 28, 2012, 11:39:39 am »
Mon - 1/2 7:00am
May 28, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets
* legs are fatigued but the carry over movement coordination from the increased repetitions are enough to get my the top 400x1 set. i need to ease out now a bit and let the body recover.
* will do a low intensity workout later focusing on just getting good blood flow to the muscles while really eating properly. plan for later is 225-275-325-375-325.
* the + symbol im using for my low intensity/long rest clusters are in the 20-30sec when i'm strong, 30-45 when the previous rep is not as explosive.
* my warmup ramping is getting more efficient now when i added clustering too. i can get to my work sets in less than 5 minutes.
------------------------------------------------------------------------
Mon - 1/2 5:00pm
May 28, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets
Back up Cluster Reps [Rep/Set]
Wed Thur Fri Sat Sun Mon Tue
W1 325x10[4222] 350x10[2x3,1x4] 350x10[1x10] 350x10[1x10] 375x10[1x10] 375x5 [1x5]x2
325x20[1x20] 350x10[1x10] 375x5 [1x5]x2
* plan to deload an afternoon workout failed again. felt strong and did not feel the need to back off right now. if i don't fry myself anytime soon, i might as well use the back up 375 x5singles x2 sets as a daily thing too, upping intensity by doing more sets and really focusing on adding leg size by keeping breaks under 1min between singles ~20-30sec.
* i am doing 20 total reps of 375 dailly. my sleep, food and stress is doing well. recovery is a tricky thing but it seems to be under control right now. time for legs to grow some more.
May 28, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets
* legs are fatigued but the carry over movement coordination from the increased repetitions are enough to get my the top 400x1 set. i need to ease out now a bit and let the body recover.
* will do a low intensity workout later focusing on just getting good blood flow to the muscles while really eating properly. plan for later is 225-275-325-375-325.
* the + symbol im using for my low intensity/long rest clusters are in the 20-30sec when i'm strong, 30-45 when the previous rep is not as explosive.
* my warmup ramping is getting more efficient now when i added clustering too. i can get to my work sets in less than 5 minutes.
------------------------------------------------------------------------
Mon - 1/2 5:00pm
May 28, 2012
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets
Back up Cluster Reps [Rep/Set]
Wed Thur Fri Sat Sun Mon Tue
W1 325x10[4222] 350x10[2x3,1x4] 350x10[1x10] 350x10[1x10] 375x10[1x10] 375x5 [1x5]x2
325x20[1x20] 350x10[1x10] 375x5 [1x5]x2
* plan to deload an afternoon workout failed again. felt strong and did not feel the need to back off right now. if i don't fry myself anytime soon, i might as well use the back up 375 x5singles x2 sets as a daily thing too, upping intensity by doing more sets and really focusing on adding leg size by keeping breaks under 1min between singles ~20-30sec.
* i am doing 20 total reps of 375 dailly. my sleep, food and stress is doing well. recovery is a tricky thing but it seems to be under control right now. time for legs to grow some more.