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Messages - Kingfish

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1711
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 23, 2012, 09:21:52 pm »
Fri - Afternoon 4pm
Mar 23, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* skipped the morning workout. got off from 13hr night shift work and did not have the mental freshness to lift heavy. legs were still feeling strong. slept 7hrs and did the afternoon lifts at 4pm.
* legs were well rested but that was not enough to lift 425x1. de-trained and really needed a morning workout to iron out form/get CNS firing sharply. would have gotten 425x1 again after i failed the first set but thats just too much effort for a sub-max weight.
* the way i lifted 300-400 gave me no signs that at 425x1, i will not have enough mental explosiveness to push the weight. did not even bother doing black coffee shots in between the sets. i was still partially sleeping at the gym. 3-4hr sleep is perfect for me before a lift. too much and my CNS "turns too cold". lol
* if i find time to lift later before midnight, i might give 435x1 a shot. this last 12 days have been really strong with consistent 2x a day lifts.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

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

1712
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 22, 2012, 09:23:30 am »
^ supra max half squats have their place. its not just time yet. i do prefer them over depth jumps.

Thur - 1/2 Morning 5am
Mar 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* did not work full night shift tonight because of a 10am training. decided to do my morning lift after sleeping from 1am-4am. 425x1 not as easy but did not really dish out a war cry even when i'm not really feeling that much awake. need more sleep. go home, eat and nap. back again later for some more.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440

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

Thur - 2/2 Afternoon 4pm
Mar 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,440x1]

* was strong today. the 425x1 pause felt really light. not wasting it on 435.. did 440x1 and same thing. smooth/explosive concentric from the paused start. 445-455 could have been possible today.

1713
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 21, 2012, 05:21:28 pm »
^ i find it easier and more consistent to lift heavy singles when i do them more often.

my main goal on this minimum 4 week cycle is to get my front squat in the mid-high 300s, using a top heavy paused back squat single to potentiate.

as far as back squat PR, i was consistent with 420s when i got the 445, i am now at 435s..that tells me 455 paused is within reach.

my top single at 440-445 may appear to be stuck, but doing 440 for 4 straight days at some point, or even consistent 435s shows that those weights are not very heavy for me anymore. i'd rather do 440 for multiple days right now than to get 455 and burn out afterwards. (i did fail a 455x1 attempt on that first week)




1714
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 21, 2012, 10:43:33 am »
Wed - 1/2 Morning 5am
Mar 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* looking at my squat logs, feb 25 is the day i started with 2x morning/afternoon squats. i was using the heaviest weights at that first week feb 27-mar 1. i was able to maintain the 2x a day pace with some skipped fri due to work.
* i did not get any form of injury in almost 4 week of repeated paused reps with +2.5BW.. maxed at 2.6BW 440@170lb. i did not attempt 440 at times when i felt i can get it because i was doing this for consistency and trying not to burn out too fast.
* 3rd week of mar 11-17 is actually the strongest, ending in a weak monday 425/400. this week might be a good recovery / back off week and il stop it here if i feel like getting some good recovery. if i feel good, il go for 435 again later.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/

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

Front Squat  Backup Sets Cycle
                     Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x         x       1            

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

Thur - 2/2 Afternoon 5pm
Mar 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200x4][250,300x2][350,400,425,435x1]

* 435x1 paused was very controlled and explosive. recovery shooting up a bit.

1715
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 20, 2012, 11:36:37 am »
Tue - 1/2 Morning 5am
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]

* strong for a morning workout. recovered glutes really helping explode the weight up from the paused start. 345x1 front squat did not strain shoulder but was not feeling good yet for 365x1. will lift again later. it will be a good day if i can go heavy again.

Front Squat  Backup Sets Cycle
                     Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x         x       1            

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

Tue - 2/2 Morning 5Pm
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425X1]

* right lower quad tenderness going down but still there. more foam rolling with 2.5lb plate and wraps.. should be fine soon.

1716
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 19, 2012, 09:18:19 am »
Mon - 1/2 Morning 5am
Mar 19, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* 425x1 explosive. can get 10-15lbs more. stopped there and will try to lift heavier later. body weight swings a lot more noticeable when i consume a lot more fibers from the yams/squash. 4-5lb swings. still at empty 170-172 in the morning.


Front Squat  Backup Sets Cycle
                     Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x        

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

Mon - 1/2 Afternoon 4pm
Mar 19, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* did lots of back extensions a little too fast. lower back was tight a bit. 425x1 was not very heavy but if i add 10-15lbs, id probably fatigue my erectors even more.

1717
Strength, Power, Reactivity, & Speed Discussion / Re: Jumpsole almost Complete. Time to deload? Change things up?
« on: March 18, 2012, 11:26:05 pm »
jumpsoles and a partial squat thread.. no dunking is going to happen here

 :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:

1718
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 18, 2012, 01:45:34 pm »
Sun - 1/2 Morning
Mar 18, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* weak. 425x1 max. doing more 135lb back extensions again to beef up hamstrings for flat surface sprinting.

Front Squat  Backup Sets Cycle
                     Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x        

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

Sun - 2/2 Afternoon
Mar 18, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]

1719
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 17, 2012, 08:24:59 pm »
Sat 1/2 Morning
Mar 17, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* not bad for a single day lift. was not expecting to be 425 strong the way i felt tired after work this morning. i had my lifting clothes with me and could have done my morning lifts after work. the company gym is walking distance from my work building.
* right lower quad was tender this morning and any form of deep tissue massage feels good. i will be able to lift 435 at 10-11pm. too bad i have work. will lift again tmrw after and will count this sat-sun as deloads/recovery workouts.

Front Squat  Backup Sets Cycle
                     Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  

----------------------------------------------------------
Sat 2/2 Evening
Mar 17, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* was able to do an evening lift. the hill sprints fatigued me a bit but still was able to get an explosive 425x1.



1720
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 16, 2012, 11:32:54 am »
Fri - 1/2 Morning
Mar 15, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* i will get 435x1 this afternoon. im strong this morning already - surprisingly because the last 3 days have been 425-435s too. the burnout will come either tmrw or sunday.. then il rebound again and probably do 435s 2x a day.


Front Squat  Backup Sets Cycle
                     Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x
               365  

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

Fri - 2/2 Afternoon
Mar 15, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]

* might only lift 1x tmrw. will not get a recovery sleep tonight because of work. if i feel strong, il lift tmrw morning after work at 8am but if not, a single afternoon workout topping at 400-425 is ok.
* front squats still skipped. will start soon but not in a rush for it. SVJs, hill sprints + up hill double leg bounding/continuous broad jumping for speed work.


1721
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 15, 2012, 03:31:45 pm »
Thur - 1/2 Morning
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

Front Squat  Backup Sets Cycle
                     Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x         x
               365  

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

Thur - 2/2 Afternoon
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]


1722
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 14, 2012, 11:13:56 am »
Wed - 1/2 Morning
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

Front Squat  Backup Sets Cycle
                     Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x
               365  

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

Wed - 2/2 Afternoon

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]


1723
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 13, 2012, 10:57:44 am »
Tue - 1/2 Morning
Mar 13, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1

* took a lot of effort to get the paused 425x1. too much rain here in the next couple of days. hill sprints will be skipped. left arm strained a bit from the front squat. need to skip that too if i doesn't get better later.
* been with paused 425x1 2x a day for a couple of weeks now. will use 435 at some point. just need to get some solid recovery without de-training - enough hours between workouts to keep coordination/skill and get legs decent rest too.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1
               365  

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

Tue - 2/2 Afternoon
Mar 13, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 345 x1

* left arm felt better after my midday nap. did another single of 345x1 and i wrecked it again. lol. will skip front squats tmrw. i have just enough strength to get a 425x1 paused. i was a little more explosive this afternoon compared to the morning lift but same thing, doing the hill sprints with the lifts is tiring me a bit.

1724
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 12, 2012, 11:14:03 am »
^ the weight of the bar is equally distributed to the delts and collarbone area.

Mon - 1/2 Morning
Mar 12, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1

* lifts felt good. noticed that on the afternoon workouts, my feet/shoes feel more planted. could be the heat expansion. stopped the front squats at 345x1 to conserve energy and go all heavy later. i might give 365x1 a shot if i feel like it.
* carbs now at 50/50 brown rice/yam or kabocha squash. prefer the yams.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1
               365  

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

Mon - 2/2 Afternoon
Mar 12, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 345 x1

* did not have enough glute strength to use heavier weights for paused reps. uphill sprinting even with low volumes is tiring me a bit. did enough squats up to 425x1 just for maintenance. id rather get my sprinting / acceleration faster and faster.

1725
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 11, 2012, 02:34:59 pm »
Sun - 1/2 Morning
Mar 11, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2

* did not really feel like lifting anytime soon after the saturday afternoon workout. now both lower quads are tender. i made sure i get  some serious recovery. deep sleep, contrast baths.. strong meals. woke up this morning and it felt the same way on the legs. that 10+hrs of sleep should have done something even if don't feel it.  went to the gym for the morning lift and i'm back to 425x1 with a little reserve.
* took a vid of the paused front squats. still stay at 345 until i get really comfortable with it.  will lift again in the afternoon if i feel good.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1
               365  

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

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

Sun - 2/2 Afternoon
Mar 11, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* felt like i have another 15-20lbs over the 425x1. saved it for tmrw. im just coming back from a tired fri-sat. unless i mess it up, tmrw should be a strong day.

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