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Messages - Kingfish

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331
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 19, 2020, 12:21:12 pm »
Jan 19-25, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Jan Week 4 of 5

Sun Jan 19

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80-90x5,

Mon Jan 20

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

Tue Jan 21

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-495#24, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80-90x5,

* 495 now routine but the cycle is repeatable in weeks. it was heavy but not an unhealthy grind.

Wed Jan 22

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50sx5,  | one arm cable row 70s-80x5,

* wokw up with some cold symptoms and decided to sleep more for better recovery. still feel like crap but was able to get my basic routine done.

Thur Jan 23

afternoon
Squats 315-365-405
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5,  | one arm cable row 70sx5,

* took it easy with the colds. big headache from too much sleep. i took off from work and slept all the time. bw still solid. been drinking fluids to get better faster.

Fri Jan 24

afternoon
Squats 315-365-405
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5,  | one arm cable row 70sx5,

* still feeling under the weather. condition improving a little.

Sat Jan 25

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50sx5 skip  | one arm cable row 70sx5,


332
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 13, 2020, 12:20:05 pm »
Jan 12-18, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#23
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Jan Week 3 of 5

Sun Jan 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 210-225x5 | one arm cable upright rows 50-55x5 | one arm cable row 70-80-90x5

Mon Jan 13

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine skip | one arm cable upright rows 50-55x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-475#53,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 210-225x5 | one arm cable upright rows 50-50-55x5 | one arm cable row 70-80-90x5

Tue Jan 14

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine skip | one arm cable upright rows 50-50x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-495#23,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine skip | one arm cable upright rows 50-50-55x5 | one arm cable row 70-80-90x5

Wed Jan 15

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-50-55-60-65-70x5 | one arm cable row 70-80-90x5

* removed the lat pulldown from the rotation for now. other pulling feels better. squat did not suck as much as i thought. will do 405 backoff reps later.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 55-60-60x5 | one arm cable row 70-80-90x5

Thur Jan 16

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-55-60-60x5 | one arm cable row 70-80-70-80x5

Fri Jan 17

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-55-55x5, 50x10 | one arm cable row 70-80-70-80x5, 70x10

Sat Jan 18

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55-55x5,  | one arm cable row 70s-80-80x5,

333
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 05, 2020, 01:33:07 pm »
Jan 5-11, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #52 | 495#22
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Jan Week 2 of 5

Sun Jan 5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

Mon Jan 6

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-475#52,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

Tue Jan 7

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-495#22, 405x3
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90-100x5

* 495 not as effortless as the last one but not a bad grind. will upload vid soon. i can get this 495 every 2-3 weeks routinely if i keep my bw consistent 210+. i do not have the drive to push myself to use this top weight multiple times a week like i used too.

Wed Jan 8

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

* another very heavy 455 following a strong workout yesterday. the one arm rows hit my back very well when i use a strap and focus on pulling with pinky and ring finger.  dont know why but it works better to get rhomboid doms.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90-100x5

Thur Jan 9

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

Fr1 Jan 10

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

Sat Jan 11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5



334
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 29, 2019, 08:31:33 pm »
Dec 29 - Jan 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #51 | 495#21
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Jan Week 1 of 5

Sun Dec 29

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 30

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x1, 5x1 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* got spoiled by my local gym equipment here. the lake tahoe local gym i used made squats less comfortable. the 455 this morning was a lot better. skipped backoffs for the afternoon.

afternoon
Squats 315-365-405-475#51,
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60 5x2, 65 5x1 sets | one arm cable row 80 5x2 sets

* 475 was very quick this afternoon. skipped the backoffs and will go for another 495 tmrw afternoon if all works well.

Tue Dec 31

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65x5 | one arm cable row 70-80x5

* did not feel as strong as yesterday morning. might get better after a strong breakfast.

afternoon
Squats 315-365-405-495#21, 405x5
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

* end the year strong. might skip the morning workout if my legs are toast. don't usually go high volume and heavy top single on same workout. felt good at the time.

Wed Jan 1

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225-240x5 | one arm cable upright rows 60-65x5 | one arm cable row 70-80x5

* 455 this morning was very heavy as expected. good thing i had enough recovery to even use it.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3, 315x2, 275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Thur Jan 2

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Fri Jan 3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Sar Jan 4

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5


335
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 22, 2019, 01:35:52 pm »
Dec 22-28, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #50 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Dec Week 4 of 4

Sun Dec 22

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* this routine is working very well for me.

Mon Dec 23

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#48
Shoulders smith machine inclined bench 295 3x1, 4x1 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Tue Dec 24

morning
Squats 315-365-405-475#49
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


Wed Dec 25

Christmas Day Off

Thur Dec 26

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#50, 405x4
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Fri Dec 27

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 28

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* annual vacation in lake tahoe. did workout on a local gym. happy to have all the machines i use.

336
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 15, 2019, 08:10:52 pm »
Dec 15-21, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #47 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 212lb

Dec Week 3 of 4

Sun Dec 15

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#46, 405x2
Shoulders smith machine inclined bench 315x1, 295x2, 275x3
Back seated lat machine 225 10x1 sets, 240x5 | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Tue Dec 17

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


Wed Dec 18

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#47, 405x2
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Thur Dec 19

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* feeling under the weather. bw is ok. taking zicam to make sure it does not turn into a full blown flue. muscle ache was horrible on my last sleep. felt like my whole body got domd like a newbie.

Fri Dec 20

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 21

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


337
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: December 10, 2019, 01:33:50 pm »
495#20
<a href="http://www.youtube.com/watch?v=jDZTljTtkoM" target="_blank">http://www.youtube.com/watch?v=jDZTljTtkoM</a>

plan to get 495 at a leaner weight did not work. have to be over 210 to get the heavies without burning out. looked like i could have done another 10-15lbs over it.  :headbang:

338
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 08, 2019, 01:15:14 pm »
Dec 8-14, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #45 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 212lb

Dec Week 2 of 4

Sun Dec 8

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* accumulated good fatigue already for the back off 405s.

afternoon
Squats 315-365-405-475#43, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 9

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-495#20, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

495#20
<a href="http://www.youtube.com/watch?v=jDZTljTtkoM" target="_blank">http://www.youtube.com/watch?v=jDZTljTtkoM</a>

Tue Dec 10

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* tired. 405x3 following the 495 probably not a very good idea. didn't even feel like doing 405x2 after the 455. will do better tmrw.

Wed Dec 11

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#44, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Thur Dec 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Fri Dec 13

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 14

afternoon
Squats 315-365-405-475#45, 405x4
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets



339
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 01, 2019, 10:59:31 pm »
Dec 1-7, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #42 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Dec Week 1 of 4

Sun Dec 1

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Mon Dec 2

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets

afternoon
Squats 315-365-405-475#40, 405x3
Shoulders smith machine inclined bench 315x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets

Tue Dec 3

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets | one arm rows 50-60-70 x5

afternoon
Squats 315-365-405-475#41, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x3 sets

Wed Dec 4

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets | one arm rows 70 5x2 sets

afternoon
Squats 315-365-405-475#42, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x2 sets

Thur Dec 5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x2 sets

Fri Dec 6

afternoon
Squats 315-365-405-455, 405x6
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets  | one arm rows 70 5x2 sets

Sat Dec 7

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 5x2 sets, 60x5  | one arm rows 70 5x2 sets, 80x5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 210x10, 225-240x5 | one arm cable upright rows 60 5x2 sets  | one arm rows 80 5x2 sets


340
Olympic Weightlifting / Re: Misc Olympic Weightlifting Videos
« on: November 30, 2019, 12:24:00 am »
lasha did this in training. expect a 500kg total in the 2020 olympics. 

<a href="http://www.youtube.com/watch?v=rf8L6D-ENNE" target="_blank">http://www.youtube.com/watch?v=rf8L6D-ENNE</a>

341
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 24, 2019, 02:21:11 pm »
Nov 24-30, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #39 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Nov Week 4 of 4

Sun Nov 24

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets


Mon Nov 25

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#34
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Tue Nov 26

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#35
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets


Wed Nov 27

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#36
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Thur Nov 28

late morning
Squats 315-365-405-475#37
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* early home from work and got a 3-6:30am nap. was surprised to already be very strong at 830 on a very cold 39F morning. gym closes at 2pm so happy to get the heavy already.

Fri Nov 29

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#38
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* feeling very confident lately with the 475. getting them with a strict pause. will deload the other exercises and start adding 405 volumes. want to get the 495#20 before end of the year.

Sat Nov 30

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-475#39
Shoulders smith machine inclined bench 295x3, 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

342
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 17, 2019, 02:32:11 pm »
Nov 17-23, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #33 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Nov Week 3 of 4

Sun Nov 17

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine  210 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

Mon Nov 18

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Tue Nov 19

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Wed Nov 20

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* getting stronger on the inclined pressing.

Thur Nov 21

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Fri Nov 22

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x1, 295 2x1
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Sat Nov 23

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295-275 2x1 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets


343
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 16, 2019, 10:42:28 am »
^ creatine daily for years now. bloated/thick feel is very good for lifting.

344
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 10, 2019, 12:09:30 pm »
Nov 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #33 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 2

BW 206lb

Nov Week 2 of 4

Sun Nov 10

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255x3, 275x3, 255x5, 255 3x3 sets | seated chest press machine 150 10x4 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 60x5, 50 10x2 sets | seated row machine 210-225-240-255x5s

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275x3, 255x5 | seated chest press machine 150 rest
Back seated lat machine 210 10x2 sets, 210 5x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 5x2 sets


Mon Nov 11

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 150-165x10s, 180-195x5s
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 225x5

afternoon
Squats 315-365-405-475#32
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 210 10x2 sets
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 225x5

* 475 went up without a sticking point. not very far from the 495#20. bw 208-212 again and feeling very thick.

Tue Nov 12

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 210 10x2 sets
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets

afternoon
Squats 315-365-405-475#33
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 10x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x3 sets | seated row machine 225 10x2 sets

Wed Nov 13

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 10x2 sets
Back seated lat machine 210 10x1 sets, 210x5 sets | one arm cable upright rows 50 10x3 sets | seated row machine 225 10x1 sets, 225 5x1 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5 | seated chest press machine 225 10x2 sets
Back seated lat machine 210x10, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225x10, 225x5

Thur Nov 14

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225x10, 210x10

Fri Nov 15

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine  210 10x2 sets

Sat Nov 16

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x3 sets | seated row machine  210 5x2 sets

* the seated lat machine i'm doing is with the hip roller removed thats why i limit the weight to 210-225. anything heavier and i get pulled up. max stack at 300. i can do 5 paused routinely with that but eventually will break something in the lowerback because of the position.  i'm healthier this way. no fatigue on back. just lats and arms.

345
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 03, 2019, 05:55:26 pm »
Nov 3-9, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 1
week 2 of walking. started Nov 2

BW 206lb

Nov Week 1 of 4

Sun Nov 3

afternooon
Squats 315-365-405
Shoulders smith machine inclined bench 255 3x4 sets
Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60 3x2 sets | bw chins 3x4
Cardiowalk 1 miles. 4mph@4% 15mins. HR low 130s

night
Squats 315-365-405
Shoulders smith machine inclined bench 255 x3-5-3, 225x10
Rows seated cable rows one arm 75 rest | one arm cable upright rows 60-75x3 | bw chins x5-10-3 | seated lat pulldown machine 90-120-150 x10

* sleep was off from dst adjustment. did another early night workout.

Mon Nov 4

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets
Chins bw chins x10, 3x3 sets | seated lat machine 120-135-150x10s
Cardiowalk 1 mile. 4mph@4% 15mins.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150x10
Chins bw chins x10, 3x3 sets | seated lat machine 150 10x2 sets

Tue Nov 5

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 10x2 sets
Chins bw chins x7 | seated lat machine 150 10x3 sets
Cardiowalk 1 mile. 4mph@4% 15mins.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 150 10x4 sets

Wed Nov 6

morning
Squats 315s-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x2 sets
Chins seated lat machine 150-165-180-195x10s, 210-225x5s

* the 150lb is the most i can do on the dip machine without getting pushed up. been using the lat machine without the hip roller. i just push against the machine with one leg so i don't get pulled up. the hip locking tires my lowerback. the chins also tire my abs and lower back.

afternoon
Squats 315s-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 rest
Chins seated lat machine 210 5x4 sets

Thur Nov 7

afternoon
Squats 315s-365-405-455
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x2 sets

* no more glute tenderness from almost 2 months ago. did 455 on a work day and it was not a struggle. still held off on the backoff sets just in case.

Fri Nov 8

afternoon
Squats 315s-365-405
Shoulders smith machine inclined bench 255 x5, 3x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x4 sets

Sat Nov 9

afternoon
Squats 315s-365-405
Shoulders smith machine inclined bench 255x5, 275 2x3 sets | seated dip machine 150 10x4 sets
Chins seated lat machine 210 10x4 sets | one arm cable upright rows 60 5x4 sets | seated row machine 180-195-210-225x5s


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