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Messages - Kingfish

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1666
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 23, 2012, 11:50:31 pm »
Quote from: LBSS on May 23, 2012, 01:04:03 pm
dumb question, but do you ever consider backing off the frequency for a while? you said you're burned out but you keep going every day and squatting at a lower level than you're used to. giving yourself extra recovery time might help.

paused rep daily singles with 350+ is as low frequency as it gets for me without getting a detraining penalty. i burn out because of my own mistakes - if i overpowered 400x1 at a workout ~ 20-40lbs over it, i end up adding more weight most of the time and turning the deloading session into something a lot more challenging again.

if i really followed what i have in mind for a deloading/recovery of 2-3 weeks, i will have to limit my top rep singles to 400x1 all the time. that way, i will be back to my near peak of 440-450lb paused reps with 400-410-420-430-440 as ramping warmup singles before the top heavy set. i've done that before. not going to happen anytime soon with these tired legs.


1667
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 23, 2012, 10:48:05 am »
Wed- 1/2 6:30am
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[200,250,300x4][350,400,410x1]
- 325x10 [4+2+2+2]

* dicided to x4 all the way to 300s as warmups.  
* felt strong this morning. did some light 325s - low 70%RM volume reps with a few seconds in between the x2-4 clusters. if i am able to recover from this within the day, i might as well start adding something that will make me more leg mass without really tiring me too much.
* 375 volume sets drain too much CNS. the last few clusters of 325 felt lighter after i got the groove going. might push to multiple 4s up to 12-16-20 depending if my legs can recover fast enough for the next day.

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Wed- 2/2 11:00pm
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[250x4][325x2][375,400x1]
- 325x20 [2+2+2+2+2+2+2+2+1+1+1+1]

* back up clustered sets for more volume work is not so bad. legs felt used a bit more after the workout but nothing compared to a DOMs from a long layoff.
* started at 250 right away because my legs still felt warmed-up.
* doing backup cluster set after 5mins from 400x1. did doubles and tried to find out when i will start to lose/drop a bit of explosiveness. at the 16th rep, felt a little tired. did single for 17th rep. 18th single felt so strong again and could have done another double but decided not to go too strong too early.
* i found the groove after 18th rep. could have done clusters of 4reps after those. i was now beginning to sweat a bit - something i don't do on my workout.

1668
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2012, 10:39:35 am »
i'm being very lazy lately. even though i'm doing more daily sessions, these repetitive sub maxes are routinely easy. IMO - i'm probably burned out thats why i really have no big drive to make my squats challenging/progressing again. (by either going back to 375 6-8s or the 425+ paused singles)

my SVJ 2-hand dunks are doing really good so thats keeping me happy.  i'm trying not to feel so bad that i can't pause rep 440 whenever i want to.

Tue - 1/2 6:30am
May 22, 2012

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

1669
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2012, 04:21:23 am »
Mon - 1/1 11:30pm
May 21, 2012

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

1670
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]




1671
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]

1672
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.

1673
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]

1674
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.

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

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.

1675
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.
 

1676
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. 

1677
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]

1678
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]


1679
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]


1680
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.


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