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Messages - Kingfish

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1651
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.

1652
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.

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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]




1653
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.

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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.



1654
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.

1655
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. 

1656
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.

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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

1657
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]

1658
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 28, 2012, 10:16:42 pm »
Quote from: Raptor on May 28, 2012, 03:22:43 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.

Quote from: Rix on May 28, 2012, 06:59:52 pm
Quote from: hyperdunk1 on May 28, 2012, 04:58:17 pm
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.




1659
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.. ;D

and no darqui...i'm not putting a tribal turtle in there.


1660
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.
  

1661
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2012, 07:55:12 pm »
Sun - 1/1 3:30pm
May 27, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375,400,410x1]
- 375x10 [1+1+1+1+1+1+1+1+1+1]

* plan to take it easy with 375 and not go over 400 did not work again. can't help it when the 400 felt a lot lighter than usual. 410 was the same thing but got the self control to stick to the plan. 375s were surprisingly not very heavy coming from just a -35 (410).
* the leg soreness/quad locks are preventing me from doing 2x a day with this much tonnage this early. i can recover for the next day but not fast enough for a same day lift.
* i have a lot of rep/set plans for this backup volume clusters. for now, stick with 375x10 singles. if i really feel like tearing my legs to get them a little bigger, id do another back up set from the 375x10, something light but serious volume like 325x10 2sets.
* would be nice to be backing up to 375s after a repeatable 425. not there yet. 


1662
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2012, 03:54:14 am »
Quote from: Dreyth on May 27, 2012, 01:48:49 am
are the singles at the 350 clusters also paused reps?

yes. i favor the paused reps a lot
 

1663
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2012, 01:36:18 am »
Sat - 1/1 5:30pm
May 25, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]

* coming from a previous workout where i did not use 400, i was surprised with the effects of warming up with 375 +1+1 (2nd single ~ 20-30sec on all clusters).
* first 375x1 felt like this is top set for today again. 2nd set gave confidence that its just a warmup thing. did 400x1 with some extra over it. stopped there and prioritized the back up volume 1-2reps. did singles today.
* my quads and glutes can definitely feel the extra tonnage that ive added lately but still - im recovering fast enough to do them daily 1-2x.
* i like the coordination effects of the multi singles/doubles with quick rests. if i can get these repeatable 10-20backup total reps using 425lbs, id give 475lbs paused 1RM a shot again.
* it might be too early but i fell like using 375s now for the single backup clusters, aiming for 6-8singles and moving it up to 12-20 at some point. i have the squat rush right now because all i do at home is play D3. need to be active also after a few hours of computer games.   
 




1664
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 25, 2012, 12:40:34 pm »
Fri - 1/1 8:30am
May 25, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]

* 375x1 felt heavish already. the squat form/movement was surprisingly smooth and fluid, leg fatigue was the only thing stopping me from lifting 400+. hard to explain but there are days when my legs are not fatigued but the coordination is just not there. i get lucky once in a while and have the two together and thats when i get to lift the 440-445 paused reps. i prefer to be fatigued but with perfect movement coordination. its frustrating to approach a workout with strong and fresh legs but not know how to use it right.
* lower back needs some rest so i just did some easy singles with 350 ~ 30sec clusters. i was thinking of doing something like a rep waveload +1+2+1+2 thing but saved it for stronger days. the first single would have prepped for the +2 following and the single will feel easy coming from the double. erectors need to recover better. stopped there. happy to still be lifting even after the high tonnage ive been adding lately.

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

Fri - 2/2 5:30pm
May 25, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225x4][275 +2+2][325x2][375x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]


* legs are feeling good. lower back is alright. did not go heavier than 375 because i can feel the lowerback is not going to be up for it.
* i will give myself time to let recovery catch up. i just have to figure out how while sttill doing the squats daily.

1665
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 24, 2012, 08:47:20 pm »
Thur - 1/1 4:30pm
May 24, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [2+2+2+1+1+1+1]

* 400x1 was not very heavy but it was a difficult lift because of the accumulated fatigue. still have enough strong for a strict pause and a controlled/explosive concentric. probably max within +5-15lbs. i could be wrong because there are days when i feel really weak on a lighter weight only to wake up and rep the next singles like they were lighter.
* back up clusters maintained. eating more casein protein right now. also, took some time off from work to go to hell with my wizard. getting there by myself. archon is boss.

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