if i were your coach and you paid me to train you to SVJ 40" (89" reach, to dunk) i would have kept it very simple:
1. full squat your way to a 2.25BW+. good form. not a PR. something u can do weekly for many weeks. 2. veins in the lower abs lean. 3. good jumping volume. preferably double hand dunking on a lowered rim.
when you can do these and still can't dunk, ill pay you for your wasted time.
for some motivation on your dunking: <a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>
edit add: so you know i back up my recommendation. 2.5BW. about the same time as these dunk vids <a href="http://www.youtube.com/watch?v=oaGm8b7Na_Y" target="_blank">http://www.youtube.com/watch?v=oaGm8b7Na_Y</a>
I feel your old routine of DB free weight standing or sitting shoulder press is better than the cybex because of ROM. The cybex seems a bit awkward to press up like that.
I like the cable rows though, really good for back.
anterior shoulder ROM is full on the machine. not awkward at all. been doing 120lb+ x20s routinely everyday without getting any lowerback fatigue. can't complain
Full Squats - Paused - Maintenance 455 #203 | 465 #4 | 470 #1| 475 #7 ~ = super set or drop set with less than 1 min rest logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 192-194lb
Sept Week 3 of 4
Sun Sept 17
morning Squats 315-365-405 | 365 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each rest Horizontal Pull one arm cable rows low row 90lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* woke up from a 10-2am nap and did morning sunday workout at this dead time 4am. im solo at the gym. took some vids. will upload later. squats still recovering.
130lb 19+1. stronger in the afternoon. could do 20. did not feel like fighting for last rep. 19 already tiring. <a href="http://www.youtube.com/watch?v=IOqF2FcE1ro" target="_blank">http://www.youtube.com/watch?v=IOqF2FcE1ro</a>
cable rows. low row. most comfortable position i can do for the mid-back. cable resistance for constant tension. <a href="http://www.youtube.com/watch?v=5O1xjSUPJRk" target="_blank">http://www.youtube.com/watch?v=5O1xjSUPJRk</a>
afternoon Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* not thick enough for 405x2s. skipped the cardio. need more bw.
Mon Sept 18
morning Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max
* did all things this morning. ate servings of steel oats. feels more solid on squats when theres mass in my stomach.
afternoon Squats 315-365-405 | 405 2x1 sets | Jump squats 95 4x4 sets | SVJx4 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each Calves seated calf raise soleus 5x45lb+35lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max rest
* bw sub 188-192. light enough to do some 95lb jump squats to prime for SVJs. still got above 35". i have a marker at the gym (air vents) and was able to hit mark on my 3rd jump. i was jumping best at low 180s, high 170s. don't know if i want to go that lean again but this is a good start. still got paused 405x2 backoff at 188lb. getting back to repeatable 2.25BW squat.
Tue Sept 19
morning Squats 315-365-405 | 365 2x1 sets | Jump Squat 95 4x4 |SVJx3 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max
* bw 188lb. no veins in the lower abs lean but still getting very close to me calling it quits with the cardio because eventually my eye sockets lose fat too and i start to look like an addict.
afternoon Squats 315-365-405 | 365 2x1 sets | Jump Squat 95/145 2x2 sets each waveloaded | SVJx4 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each rest Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest
* getting higher on my jumps. added waveloading. jumped with my kobe shoes too instead of the chucks. did the jump squats on oly shoes focusing on the controlled landings and quick explosions. jump height not a factor on my loaded jumps.
Wed Sept 20
morning Squats 315-365-405 | 365 2x1 sets | Jump Squat 95/155 2x2 sets each waveloaded | SVJx5 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max
* bw 188-190lb still. might be a 186 soon. will hold it in the 184-186. no plans of sub 180lb. squat reps were smoother and feels more comfortable. squat strength gets used up fast on the 405. back off down to 365. might go lighter as i put more weight on the squat jumps. thinking of upping to 115/185 (bar+35lb and bar+2x35lb).
afternoon Squats 315-365-405 | 365 2x1 sets | Jump Squat 95/155, 115/185 - 4x1 sets each waveloaded | SVJx2 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each rest Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each rest Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
* skipped most exercise. had to go to work a little early. good day to have a little break.
Thur Sept 21
afternoon Squats 315-365-405 | Jump Squat 95/155 10x1 sets each | SVJx2 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each rest Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
* replaced backoffs doubles with Jump squats. bw still in this high 180s. wide grip pullups are getting very easy. will go to a bball court in the next few weeks and start doing some SVJs on rim.
Fri Sept 22
afternoon Squats 315-365-405 | Jump Squat 95/155 (x10,x5) 2x1 sets each | SVJx4 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each rest Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
Sat Sept 23
afternoon Squats 315-365-405 | Jump Squat 95 10x2 sets each | SVJx2 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row 100 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
great stuff. will throw that in there if this comes up with someone in the future.
what good is a bigger and stronger heart if the chamber design fails because of too much muscle mass. i won't even consider pharma preworkout (cialis/viagra) even with all of its benefits to blood flow because i don't want to mess with my blood pressure and HR. caffeine (lots of it) is as hardcore as il go.
Full Squats - Paused - Maintenance 455 #203 | 465 #4 | 470 #1| 475 #7 ~ = super set or drop set with less than 1 min rest logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 192-194lb
Sept Week 2 of 4
Sun Sept 10
afternoon Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 225 20x1 sets each Horizontal Pull one arm hammerstrength seated rows 3x45lb, 4x45lb 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest
* too hot this afternoon to do my cardio. don't want my hr to go too high. my lat machine pulldown is getting stronger. i can feel good doms in my middle back. hits the spot. i do it pronated wide. the handles go down and out and ROM feels so natural.
Mon Sept 11
morning Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 225 20x1 sets each Horizontal Pull one arm hammerstrength seated rows 4x45lb 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max
* another hot morning. 140+ HR already.
afternoon Squats 315-365-405 | 405 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 225 20x1 sets each Horizontal Pull one arm cable row high pull 80lb 20x1 sets each Horizontal Pull one arm cable row low pull 60-70 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest
* bw dropped to 190-192 after so much sweating on the cardio. 405 was not very heavy but the 3rd rep might burn me out. eating more and lots of hydration. il come back thicker tmrw.
Tue Sept 12
morning Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 225 20x1 sets each Horizontal Pull one arm cable rows low row 70lb 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max
afternoon Squats 315-365-405 | 405 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull wide grip pullups 20x1 sets each Horizontal Pull one arm cable rows low row 70-75 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest
* bw 192lb. 3rd rep of 405 is going to be very heavy. doubles are alright. added more weight on the calf raises. had to reset at rep 14 but got all 20 reps with good ROM. i sometimes reset on the 20 rep sets at rep 13-15 because of either grip issues, or just burnout tired. as long as these are only a few seconds and the weight i'm using got to straight 20 already or is 20 rep doable when i'm fresh, i'm ok logging them as 20 reps.
Wed Sept 13
morning Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw pullups wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 75lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max
* bw 190-190lb but still did some cardio. big difference when the gym is very hot. i'm already sweating before the halfway 7:30min mark. * used a FFMI calculator at this 190-192lb bw at 8%BF.. FFMI= >25. i'm 1 point away from not natty.
afternoon Squats 315-365-405 | 405 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw pullups wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 75lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max rest
Thur Sept 14
afternoon Squats 315-365-405 | 405 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull lat machine pulldown 210 20x1 sets each Horizontal Pull one arm cable rows low row 75lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max rest
Fri Sept 15
afternoon Squats 315-365-405 | 405 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 90lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max rest
Sat Sept 16
afternoon Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 132 hr max
* feels good to cardio on cold day. end of 3-day work week. recovery a bit on sleep and i'll come back strong again. need to find a way to lock myself on the dip machine and start using more resistance. 120 is the heaviest i can do without getting pushed up. the machine has foot rollers to hold u but the position is awkward. i do the dips narrow grip if both feet spread upfront. i let the resistance go all the way up until the handles are almost in my armpit. luckily i dont bottom out.
pharmaceutical cheat codes are dangerous. if you're even considering that, at this stage, i'd say you've definitely stumbled on to the "wrong track".
if you were already in "peak athletic condition", and were contemplating PED's/pharma to push yourself past your limits, that would be more understandable. That's when you contemplate something like that (if you aren't anti PED), not when you can make tons of gains the simple way.
losing fat is easier, the more you have.
gaining muscle is easier, the less you have.
improving fitness, is easier the less you have.
improving vert & speed, is easier the more detrained you are.
you have most of those things in your favor right now .. focus on the basics & make progress. People look towards everything but the basics, when trying to make progress. It's really incredible when you think about it. I'm on another forum where there's tons of "bodybuilder" types, and it's incredible how much sh*t people consider without first considering proper training. They are interested in all kinds of pharma when simple cardio or high frequency lifting in comnination with a proper diet, would do the job. It's mind blowing to me.
I personally would never take anything that risks my health or threatens to shorten life span, just to gain muscle, lose fat, or improve performance. To me, that is "disordered". It's interesting to me that the "substance abuse bodybuilding" crowd is not considered disordered - I think because it's such a huge money making market. Here, people are shortening their life spans by many years, dealing with all kinds of adverse health effects, taking all kinds of crazy chemical concoctions, just to change their appearance. Most of these people utilize this stuff way too early - hard training & proper diet would have given them the same & better results. It's incredible how many people fall for this pharma garbage IMHO. I mean to each their own, but, I personally respect natural bodybuilders & such who achieve their physics by just eating clean, lifting hard, and staying healthy. Somewhat of a rant, but, I just feel like resorting to things like TRT/hGH & such is usually considered way too early, which sounds all kinds of alarms to me.
Same thing goes for the performance crowd. You just have to be so careful. What if taking steroids/hgh caused you to really grow fast, but your tendons lagged behind & you end up wrecking one? That's the age old story about PED use and performance: muscles grow fast, tendons/ligaments don't .. injury risk sky rockets. So that's a major concern, among many others.
Also, "will not stop until 425 or injury" sounds self destructive. That was basically my advice/warning to you in your journal, I can see you doing stuff like this. Everyone on here admires determination, but if determination is really kamikaze self destruction, it's not determination. It's hard to snap out of this mindset, so not sure how to convince you to be more patient and/or work on weaknesses while dealing with your current injury. I mean in the end that's your decision. But, I guess I also speak with alot of experience in that department, so it's easier for me to recognize when people are going down that path.
One thing I think more people need to realize is, the "want it now motivation" is *usually* a recipe used by those who are unsuccessful. These are usually the people who want to transform themselves at some point, but are just so impatient, they want to achieve it as soon as possible. The flip side is the elite/pro/dedicated athlete who seems to understand it's a very slow grind that will take many years of extremely hard, focused, dedicated training.
beyond that, health #1
this is the simplest way i tell people why anabolic steroids for accelerated muscle growth is a very big health risk- your heart is a muscle. your heart will grow. there is not a lot of space inside your chest cavity for an overgrown heart. you will have a big heart with little chamber volume because its collapsing to itself. your heart will be under a lot of stress. the heart has no rest days. you will die sooner.
Was pretty extreme to go from 315 - 385 - 405 sets in such a short matter of time hope u can recover fast.....
not really a big jump in intensity because i already have the leg mass to move 455 just a couple of months ago. triples more for practice on breathing and feet placement.
Full Squats - Paused - Maintenance 455 #203 | 465 #4 | 470 #1| 475 #7 ~ = super set or drop set with less than 1 min rest logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 192-194lb
Sept Week 1 of 4
Sun Sept 3
morning Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat pulldown 150-180 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max
* main gym closed. alternate gym does not have the exact seated shoulder press machine that goes up and in. this one goes up only. tricep and shoulder. took it easy.
afternoon Squats 315-365-405 | 405 3x1 sets Vertical Push cybex machine seated shoulder press 110 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each rest Vertical Pull seated lat pulldown 180 20x1 sets each Horizontal Pull one arm cable row 80 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* bw 194lb. felt very thick from all the steaks and seasoning yesterday. i usually eat clean with very little salt. i can feel when i'm bloated from sodium. got 405x3 without any issues. could have gone 4. all paused reps.
Mon Sept 4
morning Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 180 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max
* good fatigue on my quads and glutes from the 405x3 yesterday. form felt not very solid. the 3rd 385 would be adding a lot more fatigue. stopped at 2 and will recover more.
afternoon Squats 315-365-405 | 405 3x1 sets Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 180-210 20x1 sets each Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets eachcomp Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max rest
* got good sleep even with this heat wave. 405x3 was not very difficult. might hold off to 385x2 on mornings. bw 192lb. been eating more fish again.
Tue Sept 5
morning Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 180 20x1 sets each Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 135 hr max
* not as strong as yesterday afternoon so definitely cannot recover within 12hrs from a 405x3. was only planning on going 385x2 because of the fatigue but it was not very heavy.. so did 3 anyway. another strong breakfast and good sleep and afternoon 405x3 should not be a problem.
afternoon Squats 315-365-405 | 405 3x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 210 20x1 sets each Horizontal Pull one arm cable rows 80 20x1 sets each rest Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 135 hr max rest
* 405x3 was not as strong as the day before. should limit the morning workout to something easier. moved up another 10lb on the machine seated shoulder pressing. gym still too hot. AC can't keep up with the 80F+ summer.
Wed Sept 6
morning Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 210 20x1 sets each Horizontal Pull one arm cable rows 80 20x1 sets each rest Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max
* so hot again for a morning. gym had big fans on corners because their AC can't keep up. i have no AC at home. work night starts later. 3 days only wed-fri after a long week off. last worknight was wed last week. will get this coming saturday off as alternate labor day. i've been very strong on these last few days. working adds fatigue. i could have been sleeping more. need to retire from work. lol.
afternoon Squats 315-365-405 | 405 3x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 210 20x1 sets each Horizontal Pull one arm cable rows 80 20x1 sets each rest Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest
Thur Sept 7
afternoon Squats 315-365-405 | 405 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 210 20x1 sets each Horizontal Pull one arm cable rows 80 20x1 sets each rest Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest
Fri Sept 8
afternoon Squats 315-365-405 | 405 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 225 20x1 sets each Horizontal Pull one arm cable rows 80 20x1 sets each rest Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest
Sat Sept 8
afternoon Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 225 20x1 sets each Horizontal Pull one arm cable rows 80 20x1 sets each rest Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest
King, I think you are a special athlete. I have tried to replicate your squats by going full and pausing for years now. But it is finally catching up with me. I am now having hip problems, knees always sore.
I am saddened to say that I don't think I can copy your squats anymore and i will be like the other gym bro's that do half squats from now on
maybe all you need is to simply get yourself in a leanish bw and restart the building process. flexibility improves too as you get less fat. goodluck.
right because he didn't work for his money against Maidana, Hatton, DLH, Judah, etc.. Those were tough fights for him.
Floyd also deserves some respect for actually fighting in that sloppier style to make the fight more entertaining. He fought in a completely different style than he's used to.
yes. a 40 yr old had to flight sloppy to make it interesting against a 29 yr old prime mma fighter.
Full Squats - Paused - Maintenance 455 #203 | 465 #4 | 470 #1| 475 #7 ~ = super set or drop set with less than 1 min rest logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 194-196lb
Aug Week 5 of 5
Sun Aug 27
morning Squats 315-365-405 | 315 5x1 sets Vertical Push cybex machine seated shoulder press 120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown 120 20x1 sets Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 4x45lb+25lb 20x1 sets Abs weighted situps 15lb 20x1 sets Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* got off a little early from work and had enough energy to do my morning routine. no big nap between the workouts but not really feeling tired after a strong dinner while watching the fight.
afternoon Squats 315-365-405 | 365 3x1 sets Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown 120 20x1 sets Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 4x45lb+25lb 20x1 sets Abs weighted situps reset Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max
Mon Aug 28
morning Squats 315-365-405 | 365 3x1 sets Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown 120 20x1 sets Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 4x45lb+25lb 20x1 sets Abs weighted situps rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 bpm max
* changed backoff set to 365x3.
afternoon Squats 315-365-405 | 365 3x1 sets Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each Vertical Push seated machine dips rest Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown 120 20x1 sets Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 4x45lb+25lb 20x1 sets Abs weighted situps rest Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* bw 194lb again. eating more than i'm used too but still burning too much. shoulder pressing volumes still going and lowerback still healthy.
Tue Aug 29
morning Squats 315-365-405 | 365 3x1 sets Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown 135 20x1 sets Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets Abs weighted situps 25lb 20x1 sets Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 bpm max
* 365x3s still feeling good alright and not too tiring even at this twig like 192lb bw. i can see lower abs now. felt like its about time to go heavier on the machine dips but i cannot do over 120-135s because the machine pushes me up. i do it with my legs up front and not curled on the leg support (awkward).
afternloon Squats 315-365-405 | 365 3x1 sets Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown rest Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets Abs weighted situps 25lb rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 148 bpm max
Wed Aug 30
morning Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 120 20x1 sets each Vertical Push seated machine dips rest Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown 135-150 20x1 sets Horizontal Pull one arm cable rows rest Horizontal Pull one arm seated hammerstrength iso row 3x45lb, 3x45lb+25lb 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets Abs weighted situps 25lb 20x1 sets Cardiowalk 1 mile @ 4mph, 7.5% incline. 152 hr max
* tried 385x3s backoff and it was not very heavy. will do it again later. wanted to see if i'm stronger on the hammerstrength machine after volumes of 80lb cable rows. yes. could have 20s 4x45lb but i feel better resistance using cables.
afternoon Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 120 20x1 sets each Vertical Push seated machine dips rest Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown rest Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 5x45lb rest Abs weighted situps rest Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
Thur Aug 31
morning Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown 135-150 20x1 sets Horizontal Pull one arm cable rows 80 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* had an early dinner at a work event and was able to go home early too. got home 5am and took a good hot shower. 300mg caffeine and i'm good to go again. been up since 4pm yesterday wed afternoon but i did not feel tired at all. skipped the walking because i don't feel like sweating when i'm not fully rested. took the rest of the week off (2 day vac) and will not work again til wed night next week. woot! mini vacation
afternoon Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 120 20x1 sets each Vertical Push seated machine dips 120 rest Vertical Pull one arm cable upright rows 50 20x1 sets each Vertical Pull seated lat machine pulldown 150-180 20x1 sets Horizontal Pull one arm cable rows 80 rest Calves seated calf raise soleus 5x45lb rest Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* switching horizontal pulling from one arm rows to the seated lat machine for some variety. skipped walking today because it was too hot. don't want to sweat out too much weight. i'm hanging on to 192-194lb. abs getting stronger with the volumes of weighted cable situps.
Fri Sept 1
morning Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 120 20x1 sets each Vertical Push seated machine dips 120-135 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 160-180 20x1 sets Horizontal Pull one arm cable rows 80 rest Calves seated calf raise soleus 5x45lb 20x1 sets Abs weighted situps 25lb 20x1 rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max
* bw still at 192 and not going down anymore. i see lower abs and veins. no point in going leaner and burning out. i'm killing yellow peaches lately. can take down 6-8 pcs in a row. lol. hot summer days and cold peaches. i have a weakness for fruits.
afternoon Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 120 20x1 sets each Vertical Push seated machine dips 120-120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each rest Vertical Pull seated lat machine pulldown 180-210 20x1 sets Horizontal Pull one arm cable rows 80 rest Calves seated calf raise soleus 5x45lb 20x1 sets Abs weighted situps 25lb 20x1 Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest
* too hot this afternoon to do my cardio. the 195lb on the weight stack on latpulldown machine does not engage. had to use 210 and it was still ok for 20 reps.
Sat Sept 2
morning Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 120 20x1 sets each Vertical Push seated machine dips 120-135 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 210 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max
* already 80s in this very hot SF morning. might still go later a little early in the afternoon because of a family bbq to follow. this combination of exercises is very healthy for me. i've been making progress and not straining anything.
afternoon Squats 315-365-405 | 385 3x1 sets Vertical Push cybex machine seated shoulder press 120 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull seated lat machine pulldown 210 20x1 sets each Calves seated calf raise soleus 5x45lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* 110F at 3pm today. heat wave got serious. felt alright. 385s still not fatiguing.
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what good is a bigger and stronger heart if the chamber design fails because of too much muscle mass. i won't even consider pharma preworkout (cialis/viagra) even with all of its benefits to blood flow because i don't want to mess with my blood pressure and HR. caffeine (lots of it) is as hardcore as il go. 
Those were tough fights for him.