Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Kingfish

Pages: 1 ... 114 115 [116] 117 118 ... 148
1726
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 23, 2012, 01:52:33 pm »
Mon - 1/3 8:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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

Mon - 2/3 3:00pm
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* after a perfect 3hr pre-workout nap, i'm now pretty sure that the supra max 500s waveloaded lifts i did a couple of days back dished out some fatigue that needs more than a days worth of sleep. the 400x1 was still easy but it just did not feel as easy as usual.
* might be a stupid idea but i thought that i may just not be mentally into the workout.. so i did not put the safety pins on for my 415x1 paused rep and made sure i will ballistically push the weight up. worked but still not convincingly strong. stopped there.

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

Mon - 3/3 9:00pm
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* i'm back to strong but will not go supra max 1/2s yet. will do it tmrw. BW at 168-170. SVJ 2-hand dunks consistent now straight from the squat rack. no running or pickup games.

1727
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 22, 2012, 11:45:33 am »
Sun - 1/3 8:00am
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got 5 hr sleep, felt a lot better. 400x1 paused was easy but as a first lift of the day - i stopped there. coordination did not feel very smooth.

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

Sun - 2/3 3:00pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- [500x1 + 455x2] x2

* this is more like it. i'm sleep recovered now. went all the way to 500x1 paused rep 1/2 then waveloaded down to 455x2. the 455x2 that followed felt very easy and explosive. i really emphasized on the pause on the 1/2 depth then 1 big explosion to drive the bar up. stopped at 2 waveloads as i plan to do these daily too.
* my chest is getting ripped. need to stop doing BW dips at the workouts. i'm doing controlled single sets of reps to 30, 34 max with non-moving lowerbody, 36 and the legs start to do its own thing.
* ditched the seated cable rows for head supported barbel rows at home. feels a lot more comfortable and i can really focus on beefing up the middle back.
* might lift again later.

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

Sun - 2/3 9:30pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400x1]

* got 1.5hr nap. was trying to gauge how a heavy supra max workout affects the next. it got me tired a bit but not too much that id regress. the 400x1 was easy just like any other day when i'm firing right and get my pre workout sleep. would have gotten 425x1 too. did not bother pushing too much.

1728
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2012, 07:49:54 pm »
Sat - 1/2 3:00pm
April 21, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* was only able to lift 1x yesterday, and coming from an almost 24hr layoff, legs were very fresh but i was not strong at all. lack of sleep - 6hr yesterday and 4 hr today + detraining = weak CNS.
* 200-350 warmups felt normal but the 400 felt at least 20lbs heavier. this is my 3-day workweek so i will be able to lift again later at ~9-10pm after another 3-4hr nap. exited on how strong i can come back later.
* workouts following 24hr+ de-training is mentally more challenging to me than doing the 3rd workout of the day. multiple workouts/day = more sore/stiff legs but its something that tells me i'm stronger. if i feel fresh and fully recovered, most of the time - i will suck.

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

Sat - 2/2 9:00pm
April 21, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* 400x1 felt a lot lighter now but still not feeling recovered from the work week. will need another batch of deep sleep and rest.


1729
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 20, 2012, 09:39:50 pm »
Fri - 1/? 3:30pm
April 20, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 525x0
- 345x1 FS

* slept 5.5hrs after work which is perfect before a workout (but most likely suck the rest of the day from lack of complete sleep). will skip 2nd lift if i'm mentally fatigued later.
* lowerback is really solid now. got 20-30lbs over the paused 425x1. tried the 525x1 supra 1/2 (3xBW) and held the bottom 1/2 paused to see if i can control the weight. i can use 525 on my non-work days. its not prohibitively heavy. i just did not have the drive to concentric this weight today because its my work night and i will not get a post workout nap.
* i was able to fight and hold the 1/2 depth pause with 525 and everything was still solid. no shaking or any signs of the weight overpowering me. i probably can still get to mid 500s without having troubles with the setup. will use 525x1 max waveloaded with 455.

1730
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 19, 2012, 07:42:09 pm »
Thur - 1/2 3:30pm
April 19, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got too much sleep - 7.5hr. felt recovered but was not able to lift heavy. i usually come back a lot stronger 6-7hrs following a workout like this one.

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

Thur - 2/2 11:30pm
April 19, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455x1

* did not get any nap/sleep between the lifts. was not really weak but did not want to push too much because i was doing my workout during my lunch break.



1731
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 18, 2012, 10:51:38 am »
Wed - 1/3 6:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* lowerback tightness almost gone. 1-2 more of these recovery lifts and i'l be back at it again. i really need to lower the frequency of my SVJ dunks. can't do them 2-3x/day with the squats. too much landing forces.

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

Wed - 2/3 5:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* lowerback is healed. time for some heavier lifting next time. will probably skip lifting later because of work schedule. might do it if i find time. supra 1/2s to 455-475.

1732
Olympic Weightlifting / Re: Mendes tests positive for HGH
« on: April 17, 2012, 04:36:06 pm »
somatotropin.. hmm..  i smell that on workdays.. need to snort that thing and train like mendez until i get to superheavyweight beast level too.  :strong:

srs - is that supposed to get mendez ligaments/joints strong enough for his muscles?? whats the main benefit he gets from taking it.. that is assuming he only used 1 type of PED which is most likely not the case.



1733
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 17, 2012, 08:01:33 am »
Tue - 1/3 4:00am
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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

Tue - 2/3 11:30am
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* lowerback a bit sore from the SVJ landings IMO. stopped at my "i-will-not-get-pinned-by-this-weight-no-matter-what"..400x1. 425 possible but that might prevent me from doing supra max 1/2s + the back up sets later.

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

Tue - 3/3 8:30pm
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* 425x1 easy but still felt some tightness in the lowerback. did not want to break things by doing back intensive supra max 1/2s.

1734
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 16, 2012, 07:18:11 pm »
^ the 200-400/425 ramping warmups are paused reps full squats.  supra max 1/2s follows and i will log them if i do some. otherwise (if i'm weak), il just leave it blank. left title there to show what cycle i'm doing right now.. and for the moment, its the 1/2 squats.

1735
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 16, 2012, 08:59:44 am »
Mon - 1/3 5:00am
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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

Mon - 2/3 2:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* did not get my 5 hr sleep because of unplanned errands. 3hr nap only. i suck. feeling weak but no muscle soreness or anything non-CNS. concentric from the strict pause on the 425 felt 15-25lbs heavier.

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

Mon - 3/3 9:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* got my 3hr pre-workout nap. +15-20lbs over the paused 425x1. stopped there just to make sure i overshoot a bit on recovery before i go at the supra max 1/2s again.
* so explosive today with my post squat SVJ 2 hand dunks. i had to limit myself to just clearing the rim and push the ball down so i don't overexert.. will lift light again in 7-8hrs ~ 4am. something light just to get my breakfast appetite better.

1736
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 15, 2012, 11:56:17 am »
Sun - 1/3 Morning 7:00am
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* did not sleep much. need more zzz

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

Sun - 2/3 Afternoon 2:30pm
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 320x1 FS

* 3hr nap worked well. will delaod tonight and do more reps of my routine post-squats SVJ 2-hand dunks. might start back up x2-4reps of supra max 1/2 squats to really drill in that explosive strength at a ROM. will also do 1.5reps of the 1/2 squats. down to half depth, up to quarter and then down again to half.. use 425 with that..

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

Sun - 3/3  8:00pm
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475

* only got 1.5hr nap and it was not enough. 425 from a strict pause was heavier compared to the previous lift. only took the supra max to 475.  will lift again tmrw morning.. hopefully get 4-5hr sleep max



 

1737
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2012, 11:01:03 pm »
^ 5-6hrs sleep and ~ 2-3 pre workout naps. stongest with this cycle.  can lift 425x1 from a strict pause 3x/day (2.5BW)

anything over 7hrs of sleep right now and i'm fully recovered (sleepwise) but CNS will not be as sharp. i get 7+ when i'm recovering from the sleep deprived work schedule..

1738
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2012, 08:04:14 pm »
Sat - 1/2 Afternoon 3:00pm
April 14, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 320x1 FS

* not very strong but still got the 425x1 from a strict pause. the 400x1 was not as explosive but that didn't stop me from using the 425. i got my 5hr sleep (no oversleep), and the previous supra maxes is making the weights feel lighter.

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

Sat - 2/2 Night 11:00pm
April 14, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,455x1
- 320x1 FS

* weak. did not get good enough nap between the lifts. 400x1 from a strict pause but was not very explosive. 425-455 paused supra max were ok. no trouble there.

1739
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 13, 2012, 07:34:09 pm »
Fri - 1/2 Afternoon 3:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 330x1 FS

* started doing the 1/2 squats just a little deeper than 90 just to make sure i'm really working that SVJ ammortization depth. lowerback worked a bit more. 425x1 was from a strict pause. surprisingly strong for a 3rd work night. lift again later before midnight lunch

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

Fri - 2/2 Night 12:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1

* 425x1 made from a strict pause even with just a 1hr nap from the previous lift. the concentric was not very strong but it got up there somehow. felt like i only had 5-10lbs over the weight max.
* i felt strong with the warmup ramping singles. i was not expecting to be explosive if i don't get enough sleep in between lifts. half squat effect is good.



1740
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 12, 2012, 08:28:47 pm »
^bb.com / costo.  when they go for buy2 get 1 free or whatever promo, and add to that they 10%off minimum discount. right now, they have the dymatize elite casein 4lb for $47.. less 20% = $19/ 2lbs.. not bad. costco has musclemilk discounted up to $10 off sometimes.


Pages: 1 ... 114 115 [116] 117 118 ... 148