361
Basketball / Re: NBA 2018 - 2019 Season
« on: May 12, 2019, 01:41:16 am »
karma for all the flopping.
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karma for all the flopping.
362
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 05, 2019, 11:46:10 am »
May 5-11, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#16
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 27
BW 208lb
May Week 2 of 5
Sun May 5
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon May 6
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* feeling thick already. will get 495 later if i sleep well.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* 405 felt explosive but not as quick as i want it to be. il get a clean 475 but the 495 might become a grind. saved it for another day. more deload on benching.
Tue May 7
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#14, 405x2
Shoulders smith machine tricep bench 275x3
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* 495 felt good. not as heavy as last week but not as fresh as the first few 495s i got on vid. those first 5 singles were very smooth.
Wed May 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* could have been strong this afternoon but sleep schedule got interrupted for family duties. will sleep good tonight and try again tmrw. have some weeks off from work.
Thur May 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#15, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got very good sleep. 495 still not as easy as i've done before. can't complain. got it without grunting.
Fri May 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 skip | seated dip machine 120x10
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat May 11
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#16, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* very good sleep. good diet. got another 495. not easy. not even strong for 405x5 backoffs anymore.
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#16
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 27
BW 208lb
May Week 2 of 5
Sun May 5
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon May 6
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* feeling thick already. will get 495 later if i sleep well.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* 405 felt explosive but not as quick as i want it to be. il get a clean 475 but the 495 might become a grind. saved it for another day. more deload on benching.
Tue May 7
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#14, 405x2
Shoulders smith machine tricep bench 275x3
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* 495 felt good. not as heavy as last week but not as fresh as the first few 495s i got on vid. those first 5 singles were very smooth.
Wed May 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* could have been strong this afternoon but sleep schedule got interrupted for family duties. will sleep good tonight and try again tmrw. have some weeks off from work.
Thur May 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#15, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got very good sleep. 495 still not as easy as i've done before. can't complain. got it without grunting.
Fri May 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 skip | seated dip machine 120x10
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat May 11
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#16, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* very good sleep. good diet. got another 495. not easy. not even strong for 405x5 backoffs anymore.
363
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2019, 09:59:46 am »Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#11 <--
the 495 was not as heavy as i thought. it looks very intimidating but i don't put that weight unless i'm sure i overpowered the 405 by a lot.
364
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2019, 09:57:33 am »
April 28 - May 4, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#13
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 26
BW 208lb
May Week 1 of 5
Sun April 28
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5
Calves seated calf raise soleus 2x45lb 10x2 rest
* slept well. might be strong already this afternoon. taking it easy with the backoff volumes and keeping it to triples for better recovery.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets, 80 5x2 sets | one arm row high pull rest
Calves seated calf raise soleus 2x45lb 10x2 sets
* squats still recovering. sneaked in 2x5lb plates inside the stack on the cable machine for a little more resistance. most cable max at 200lb but this one im using for the mid rowing is only up to 150lb. thats about half actual resistance because of the double pulley. will get the next 495 tmrw afternoon.
Mon April 29
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets, 80x5 | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#12, 405x3
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
* thought id be a lot stronger but same thing. the 495 was very heavy again. i did a 475 morning and a 495 afternoon at one point and the afternoon 495 did not feel this heavy. i need more recovery.
Tue April 30
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
* i could also be weak because of the added intensity from the close grip benching with 315s. browsed thru my log saw those 315 after i the week that i was very strong.
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Wed May 1
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#13, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Thur May 2
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Fri May 3
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat May 4
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#13
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 26
BW 208lb
May Week 1 of 5
Sun April 28
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5
Calves seated calf raise soleus 2x45lb 10x2 rest
* slept well. might be strong already this afternoon. taking it easy with the backoff volumes and keeping it to triples for better recovery.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets, 80 5x2 sets | one arm row high pull rest
Calves seated calf raise soleus 2x45lb 10x2 sets
* squats still recovering. sneaked in 2x5lb plates inside the stack on the cable machine for a little more resistance. most cable max at 200lb but this one im using for the mid rowing is only up to 150lb. thats about half actual resistance because of the double pulley. will get the next 495 tmrw afternoon.
Mon April 29
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets, 80x5 | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#12, 405x3
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
* thought id be a lot stronger but same thing. the 495 was very heavy again. i did a 475 morning and a 495 afternoon at one point and the afternoon 495 did not feel this heavy. i need more recovery.
Tue April 30
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
* i could also be weak because of the added intensity from the close grip benching with 315s. browsed thru my log saw those 315 after i the week that i was very strong.
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Wed May 1
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#13, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Thur May 2
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Fri May 3
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat May 4
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
365
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2019, 09:12:50 pm »
April 21-27, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 25
BW 208lb
April Week 3 of 4
Sun April 21
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon April 22
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got very tired from the 4 day work nights. i slept 7hr on sunday day and another 8hr sunday night. il sleep again later after this heavy breakfast for another 5-6hr. il probably get strong tmrw afternoon.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got my sleeps but was sleeping for very long periods i wake up at low bw. 205 is not going to cut it. need to eat more.
Tue April 23
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#10, 405x4
Shoulders smith machine tricep bench 275 3x2 sets, 315 1x2 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* bw back to heavy. slept well.
Wed April 24
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x1, 315x1
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 10x2 sets
* sleep was not so good. got enough but was interrupted for some errands. took day off from work today. will be stronger tmrw afternoon.
Thur April 25
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x2 sets, 90 3x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* another good sleep later and i should be able to 495 again. two days of work tonight and friday only.
afternoon
Squats 315-365-405-495#11, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
* got the 495 but it was heavy. thought id be stronger with very good sleep and diet. i'm tired now. will do more recovery.
Fri April 26
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x3, 315x2
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 27
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 25
BW 208lb
April Week 3 of 4
Sun April 21
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon April 22
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got very tired from the 4 day work nights. i slept 7hr on sunday day and another 8hr sunday night. il sleep again later after this heavy breakfast for another 5-6hr. il probably get strong tmrw afternoon.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got my sleeps but was sleeping for very long periods i wake up at low bw. 205 is not going to cut it. need to eat more.
Tue April 23
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#10, 405x4
Shoulders smith machine tricep bench 275 3x2 sets, 315 1x2 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* bw back to heavy. slept well.
Wed April 24
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x1, 315x1
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 10x2 sets
* sleep was not so good. got enough but was interrupted for some errands. took day off from work today. will be stronger tmrw afternoon.
Thur April 25
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x2 sets, 90 3x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* another good sleep later and i should be able to 495 again. two days of work tonight and friday only.
afternoon
Squats 315-365-405-495#11, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
* got the 495 but it was heavy. thought id be stronger with very good sleep and diet. i'm tired now. will do more recovery.
Fri April 26
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x3, 315x2
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 27
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
366
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2019, 10:36:14 am »
April 14-20, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#9
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 24
BW 208lb
April Week 3 of 4
Sun April 14
morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2-275-295-315, 315 x1 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Mon April 15
morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* last week, i worked 4 days and did the saturday 7pm-8am 4th day. felt already strong on the sun afternoon and got the 495 monday afternoon. this week, i did not have a saturday night and should have been strong already on the sunday afternoon but it did not go like last week. im strong this morning and should get the 495 later. had to wait for 2 sleep cycle recovery this week.
afternoon
Squats 315-365-405-495#8, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* gym was packed and i had to use the power rack and walk a mile backwards to get the rep. bad idea on the 495lb. the walk felt like it took some energy out of me. got the paused rep but it was heavier than usual. will use the cage from now on when i go over 455lb.
Tue April 16
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* want to be stronger in the afternoon so held the backoff to doubles.
afternoon
Squats 315-365-405-495#9, 405x4
Shoulders smith machine tricep bench 275-315, 315 1x2 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* 495 was very heavy this afternoon. might just be because of that 5-6 steps i took yesterday with the 495. if i feel no so good on the afternoon tmrw, il hold off on the heavy and give myself more time to recover better.
Wed April 17
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Thur April 18
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Fri April 19
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 20
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#9
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 24
BW 208lb
April Week 3 of 4
Sun April 14
morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2-275-295-315, 315 x1 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Mon April 15
morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* last week, i worked 4 days and did the saturday 7pm-8am 4th day. felt already strong on the sun afternoon and got the 495 monday afternoon. this week, i did not have a saturday night and should have been strong already on the sunday afternoon but it did not go like last week. im strong this morning and should get the 495 later. had to wait for 2 sleep cycle recovery this week.
afternoon
Squats 315-365-405-495#8, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* gym was packed and i had to use the power rack and walk a mile backwards to get the rep. bad idea on the 495lb. the walk felt like it took some energy out of me. got the paused rep but it was heavier than usual. will use the cage from now on when i go over 455lb.
Tue April 16
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* want to be stronger in the afternoon so held the backoff to doubles.
afternoon
Squats 315-365-405-495#9, 405x4
Shoulders smith machine tricep bench 275-315, 315 1x2 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* 495 was very heavy this afternoon. might just be because of that 5-6 steps i took yesterday with the 495. if i feel no so good on the afternoon tmrw, il hold off on the heavy and give myself more time to recover better.
Wed April 17
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Thur April 18
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Fri April 19
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 20
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
367
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 07, 2019, 11:51:51 pm »
April 7-13, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 23
BW 208lb
April Week 2 of 4
Sun April 7
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon April 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* feeling very strong already. will be 495 later if i get another 5hr nap later.
afternoon
Squats 315-365-405-495#6, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Tue April 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
afternoon
Squats 315-365-405-495#7, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* bw down 206lb and did not feel as strong as other days. got good sleep but tire fast on the 405s. stopped at rep 4. will eat better and be heavier tmrw afternoon.
Wed April 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#7, 405x5
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* smith machine was busy. no time to wait, have work. skipped the tricep benching. very good squats for this week. time to deload again and power thru the work nights.
Thur April 11
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225 2x2 sets, 275-295-315 x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* trying something different on the tricep benching. will move up to 295 x2s tmrw.
Fri April 12
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 13
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 23
BW 208lb
April Week 2 of 4
Sun April 7
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon April 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* feeling very strong already. will be 495 later if i get another 5hr nap later.
afternoon
Squats 315-365-405-495#6, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Tue April 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
afternoon
Squats 315-365-405-495#7, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* bw down 206lb and did not feel as strong as other days. got good sleep but tire fast on the 405s. stopped at rep 4. will eat better and be heavier tmrw afternoon.
Wed April 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#7, 405x5
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* smith machine was busy. no time to wait, have work. skipped the tricep benching. very good squats for this week. time to deload again and power thru the work nights.
Thur April 11
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225 2x2 sets, 275-295-315 x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* trying something different on the tricep benching. will move up to 295 x2s tmrw.
Fri April 12
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 13
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
368
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 31, 2019, 09:43:56 am »
Mar 31 - April 6, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#5
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 22
BW 208lb
April Week 1 of 4
Sun Mar 31
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 225 10x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* still weak. probably weak also this afternoon. body adjusting to worknights and getting my sleep rhythm back slowly. weak is relative. the 455 was easy. im just feeling not strong because im coming down from 495s now.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* sleep pattern is adjusting. was awake till 12 noon and only slept til 4:30ish.
Mon April 1
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets | double hand wide 100 20x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* did not sleep well during the day. did some errands and was not able to get back to my rhythm. still stronger than the last few days but need better sleep. il get that tonight and tomorrow.
Tue April 2
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* feeling stronger this morning.
afternoon
Squats 315-365-405-495#4, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* big difference when i sleep well. i could have added 10-15lbs more but will stay with the 495.
Wed April 3
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* same as yesterday morning. if get good sleep, il do the same in the afternoon too like yesterday.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* sleep sucked. did not get 6hr+. family thing. will try again tmrw. took day off work.
Thur April 4
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* got better sleep than yesterday afternoon. felt good and strong. like yesterday morning. will get good sleep later.
afternoon
Squats 315-365-405-495#5, 405x5
Shoulders smith machine tricep bench 275 5x1 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* working now til sat night. will not be strong again until monday next week.
Fri April 5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Sat April 6
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x1 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#5
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 22
BW 208lb
April Week 1 of 4
Sun Mar 31
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 225 10x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* still weak. probably weak also this afternoon. body adjusting to worknights and getting my sleep rhythm back slowly. weak is relative. the 455 was easy. im just feeling not strong because im coming down from 495s now.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* sleep pattern is adjusting. was awake till 12 noon and only slept til 4:30ish.
Mon April 1
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets | double hand wide 100 20x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* did not sleep well during the day. did some errands and was not able to get back to my rhythm. still stronger than the last few days but need better sleep. il get that tonight and tomorrow.
Tue April 2
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* feeling stronger this morning.
afternoon
Squats 315-365-405-495#4, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* big difference when i sleep well. i could have added 10-15lbs more but will stay with the 495.
Wed April 3
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* same as yesterday morning. if get good sleep, il do the same in the afternoon too like yesterday.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* sleep sucked. did not get 6hr+. family thing. will try again tmrw. took day off work.
Thur April 4
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* got better sleep than yesterday afternoon. felt good and strong. like yesterday morning. will get good sleep later.
afternoon
Squats 315-365-405-495#5, 405x5
Shoulders smith machine tricep bench 275 5x1 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* working now til sat night. will not be strong again until monday next week.
Fri April 5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Sat April 6
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x1 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
369
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: March 27, 2019, 10:28:54 am »Nice man, well done. I hope you get 500 #1 soon.
nope..not going for the 5 and little change. will try to get leaner while holding this top heavy single. might take a better vid later if all feels the same.
370
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: March 27, 2019, 01:59:16 am »
495#1 bw 208lb. 2.38bw
<a href="http://www.youtube.com/watch?v=GdJGdvbDzxI" target="_blank">http://www.youtube.com/watch?v=GdJGdvbDzxI</a>
371
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 25, 2019, 12:55:29 am »
Mar 24-30, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#3
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 21
BW 208lb
Mar Week 4 of 4
Sun Mar 24
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb rest
Mon Mar 25
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
afternoon
Squats 315-365-405-475#27, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
Tue Mar 26
morning
Squats 315-365-405-475#28, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
* using the 1RM calculators, 405x7=486, 405x8=503. if i can daily a 405x5 without a sticking point on the 5th rep, im most likely thick enough to peak to a 405x7-8 reps. my plan is to try 495x1 when im thick for daily 405x7s. or i just fukit and try later. the 475 this morning was easy.
afternoon
Squats 315-365-405-495#1, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* did not have a sticking point on the paused 495lb. not the strictest of pause. video looks shady. looked like i added plates after the rep. its ok. il get this again.
495#1
<a href="http://www.youtube.com/watch?v=GdJGdvbDzxI" target="_blank">http://www.youtube.com/watch?v=GdJGdvbDzxI</a>
Wed Mar 27
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* still feeling very strong. might go for 495 later again.
afternoon
Squats 315-365-405-495#2, 405x5
Shoulders smith machine tricep bench 275 5x2 rest
Rows seated cable rows one arm 75 5x3 rest
Calves seated calf raise soleus 2x45lb 20x1 rest
* only did squats this afternoon because of schedule. squats felt stronger than yesterday.
495#2
<a href="http://www.youtube.com/watch?v=qQqxob8zcR4" target="_blank">http://www.youtube.com/watch?v=qQqxob8zcR4</a>
Thur Mar 28
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* rare thur morning workout because i took a day off from work. will only do 2-nights work this week. would be nice to get 495 again later before i take it easy again.
afternoon
Squats 315-365-405-495#3, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Fri Mar 29
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Sat Mar 30
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 135 20x1 sets
Rows seated cable rows one arm 75 5x3 sets | 25 20x2 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#3
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 21
BW 208lb
Mar Week 4 of 4
Sun Mar 24
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb rest
Mon Mar 25
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
afternoon
Squats 315-365-405-475#27, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
Tue Mar 26
morning
Squats 315-365-405-475#28, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
* using the 1RM calculators, 405x7=486, 405x8=503. if i can daily a 405x5 without a sticking point on the 5th rep, im most likely thick enough to peak to a 405x7-8 reps. my plan is to try 495x1 when im thick for daily 405x7s. or i just fukit and try later. the 475 this morning was easy.
afternoon
Squats 315-365-405-495#1, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* did not have a sticking point on the paused 495lb. not the strictest of pause. video looks shady. looked like i added plates after the rep. its ok. il get this again.
495#1
Wed Mar 27
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* still feeling very strong. might go for 495 later again.
afternoon
Squats 315-365-405-495#2, 405x5
Shoulders smith machine tricep bench 275 5x2 rest
Rows seated cable rows one arm 75 5x3 rest
Calves seated calf raise soleus 2x45lb 20x1 rest
* only did squats this afternoon because of schedule. squats felt stronger than yesterday.
495#2
Thur Mar 28
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* rare thur morning workout because i took a day off from work. will only do 2-nights work this week. would be nice to get 495 again later before i take it easy again.
afternoon
Squats 315-365-405-495#3, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Fri Mar 29
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Sat Mar 30
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 135 20x1 sets
Rows seated cable rows one arm 75 5x3 sets | 25 20x2 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
372
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 24, 2019, 03:17:03 am »has your stance gotten even closer or is it just the angle?
just the angle. i try to do shoulder width or less. if i go wider, i get lower and wreck my lower back.
373
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 17, 2019, 10:38:14 am »
Mar 17-23, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #26
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 20
BW 208lb
Mar Week 3 of 4
Sun Mar 17
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
* its been 20 weeks already since i started doing daily 455 top single.
afternoon
Squats 315-365-405-475#22, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
475#22 at a different 24hr on sunday. new platform. felt good here.
<a href="http://www.youtube.com/watch?v=DMyE8LgDCfE" target="_blank">http://www.youtube.com/watch?v=DMyE8LgDCfE</a>
Mon Mar 18
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-475#23, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb rest
Tue Mar 19
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
afternoon
Squats 315-365-405-475#24, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
Wed Mar 20
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
afternoon
Squats 315-365-405-475#25, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 75 rest
Calves seated calf raise soleus 2x45lb 20x2 rest
Thur Mar 21
afternoon
Squats 315-365-405-475#26, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
Fri Mar 22
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
Sat Mar 23
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #26
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 20
BW 208lb
Mar Week 3 of 4
Sun Mar 17
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
* its been 20 weeks already since i started doing daily 455 top single.
afternoon
Squats 315-365-405-475#22, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
475#22 at a different 24hr on sunday. new platform. felt good here.
Mon Mar 18
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-475#23, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb rest
Tue Mar 19
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
afternoon
Squats 315-365-405-475#24, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
Wed Mar 20
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
afternoon
Squats 315-365-405-475#25, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 75 rest
Calves seated calf raise soleus 2x45lb 20x2 rest
Thur Mar 21
afternoon
Squats 315-365-405-475#26, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
Fri Mar 22
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
Sat Mar 23
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1
374
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 10, 2019, 12:10:39 pm »
Mar 10-16, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #21
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 19
BW 208lb
Mar Week 2 of 4
Sun Mar 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 10x3 sets, 3x45lb 10x1 sets
* still not getting longer sleep at days. been awhile since i slept more than 5hr straight. its been on and off 3-4hrs. i don't feel tired but i don't feel very strong either.
Mon Mar 11
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb rest
* im due for a straight 5+hr daytime sleep soon. im better off just working and sticking with my routine. this feels weird. things were out of my control. had to adjust last week and the following week.
afternoon
Squats 315-365-405-475#15, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 20x2 sets
* big difference when i sleep well. 475 top and another 405x5. will add more 405x5s but not on back to back workouts so i dont burn out. this is one of the strongest squat sessions i had. not the most difficult. i spent so much energy and will power to get 385 8x6 sets when i was younger and more reckless. lol
Tue Mar 12
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets, 70 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-475#16, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* got 3+4hrs sleep with about 1.5hr in between for an errand. not the best kind of daytime sleep but i was still very strong on the afternoon.
Wed Mar 13
morning
Squats 315-365-405-475#17, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 5x3 sets, 70 5x1 sets | seated reverse chest press rows 150-165 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* got almost 5hr sleep at night an felt very strong already. the 475 did not have a sticking point and was from a solid pause. if i can do another 475 later, then i'm really getting close to the 495.
afternoon
Squats 315-365-405-475#18, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 rest | seated reverse chest press rows 150-165-180-195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* did not get my ideal 5hr+ midday sleep. only got a little over 2.5hr because i had to do some errands. was not expecting to get the 475. did it without a sticking point too. i was tired after that. 405x5 would have been very hard. stopped at 405x2. will recover plenty of sleep tonight
Thur Mar 14
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated reverse chest press rows 180 10x3 sets, 195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
afternoon
Squats 315-365-405-475#19, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated reverse chest press rows 180-195 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
Fri Mar 15
morning
Squats 315-365-405-475#20, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 180 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
* another strong morning workout. my tricep bench press is up to 275x5s now. not very long til i go for the 315 here.
afternoon
Squats 315-365-405-475#21, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 210-225-240 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
Sat Mar 16
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets, 70 10x1 sets | seated reverse chest press rows 180 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* thought id be stronger this afternoon after sleeping well. no. tired. probably the volumes of benching, or its a saturday thing.
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #21
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 19
BW 208lb
Mar Week 2 of 4
Sun Mar 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 10x3 sets, 3x45lb 10x1 sets
* still not getting longer sleep at days. been awhile since i slept more than 5hr straight. its been on and off 3-4hrs. i don't feel tired but i don't feel very strong either.
Mon Mar 11
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb rest
* im due for a straight 5+hr daytime sleep soon. im better off just working and sticking with my routine. this feels weird. things were out of my control. had to adjust last week and the following week.
afternoon
Squats 315-365-405-475#15, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 20x2 sets
* big difference when i sleep well. 475 top and another 405x5. will add more 405x5s but not on back to back workouts so i dont burn out. this is one of the strongest squat sessions i had. not the most difficult. i spent so much energy and will power to get 385 8x6 sets when i was younger and more reckless. lol
Tue Mar 12
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets, 70 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-475#16, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* got 3+4hrs sleep with about 1.5hr in between for an errand. not the best kind of daytime sleep but i was still very strong on the afternoon.
Wed Mar 13
morning
Squats 315-365-405-475#17, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 5x3 sets, 70 5x1 sets | seated reverse chest press rows 150-165 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* got almost 5hr sleep at night an felt very strong already. the 475 did not have a sticking point and was from a solid pause. if i can do another 475 later, then i'm really getting close to the 495.
afternoon
Squats 315-365-405-475#18, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 rest | seated reverse chest press rows 150-165-180-195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* did not get my ideal 5hr+ midday sleep. only got a little over 2.5hr because i had to do some errands. was not expecting to get the 475. did it without a sticking point too. i was tired after that. 405x5 would have been very hard. stopped at 405x2. will recover plenty of sleep tonight
Thur Mar 14
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated reverse chest press rows 180 10x3 sets, 195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
afternoon
Squats 315-365-405-475#19, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated reverse chest press rows 180-195 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets
Fri Mar 15
morning
Squats 315-365-405-475#20, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 180 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
* another strong morning workout. my tricep bench press is up to 275x5s now. not very long til i go for the 315 here.
afternoon
Squats 315-365-405-475#21, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 210-225-240 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest
Sat Mar 16
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets, 70 10x1 sets | seated reverse chest press rows 180 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* thought id be stronger this afternoon after sleeping well. no. tired. probably the volumes of benching, or its a saturday thing.
375
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 03, 2019, 10:39:11 am »
Mar 3-9, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #14
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 18
BW 208lb
Mar Week 1 of 4
Sun Mar 3
morning
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210 10x1 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
* strong already on a sunday morning.
afternoon
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240-255 10x1 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest
* did not feel any stronger this afternoon. pressing feeling very good.
Mon Mar 4
morning
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 225 10x3 sets | seated machine dips 150 10x2 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 3x2 sets, 225 10x1 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest
Tue Mar 5
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets | seated machine dips 135 10x2 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest
* squats did not feel that much tired from yesterdays 405x5. smith tricep bench pressing feels a lot better for my front delts. i'm just afraid of the bar slipping from my grip and crushing me.
afternoon
Squats 315-365-405-475#12, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest
* 475 got up again smoothly and no sticking point. thinking now that my top single could be heavier. don't know how to ramp up to a 485-495. if i go thru 405-440-485, i might get too tired already but will give it a try next time i feel this good.
Wed Mar 6
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets, 90 5x1 set
Calves seated calf raise soleus 3x45lb rest
afternoon
Squats 315-365-405-475#13, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 3x45lb rest
475x1 #13. felt easier than it looks
<a href="http://www.youtube.com/watch?v=uRBE1z4lRwE" target="_blank">http://www.youtube.com/watch?v=uRBE1z4lRwE</a>
Thur Mar 7
afternoon
Squats 315-365-405-475#14, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 3x45lb rest
* took whole week of work out due to family matters. skipped the morning. one of the very rare times that i don't lift after waking up. did not screw up my afternoon coordination. the afternoon felt the same as yesterday.
Fri Mar 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 3x45lb rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 3x45lb rest
* did not get good midday sleep. im sure it has something to do with my work rhythm. i did not stay awake for 13+hrs and my body is so used to that now. i barely got 4hrs of daytime sleep.
Sat Mar 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x3 sets
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x2 sets
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #14
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 18
BW 208lb
Mar Week 1 of 4
Sun Mar 3
morning
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210 10x1 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
* strong already on a sunday morning.
afternoon
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240-255 10x1 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest
* did not feel any stronger this afternoon. pressing feeling very good.
Mon Mar 4
morning
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 225 10x3 sets | seated machine dips 150 10x2 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 3x2 sets, 225 10x1 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest
Tue Mar 5
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets | seated machine dips 135 10x2 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest
* squats did not feel that much tired from yesterdays 405x5. smith tricep bench pressing feels a lot better for my front delts. i'm just afraid of the bar slipping from my grip and crushing me.
afternoon
Squats 315-365-405-475#12, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest
* 475 got up again smoothly and no sticking point. thinking now that my top single could be heavier. don't know how to ramp up to a 485-495. if i go thru 405-440-485, i might get too tired already but will give it a try next time i feel this good.
Wed Mar 6
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets, 90 5x1 set
Calves seated calf raise soleus 3x45lb rest
afternoon
Squats 315-365-405-475#13, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 3x45lb rest
475x1 #13. felt easier than it looks
Thur Mar 7
afternoon
Squats 315-365-405-475#14, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 3x45lb rest
* took whole week of work out due to family matters. skipped the morning. one of the very rare times that i don't lift after waking up. did not screw up my afternoon coordination. the afternoon felt the same as yesterday.
Fri Mar 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 3x45lb rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 3x45lb rest
* did not get good midday sleep. im sure it has something to do with my work rhythm. i did not stay awake for 13+hrs and my body is so used to that now. i barely got 4hrs of daytime sleep.
Sat Mar 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x3 sets
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x2 sets