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Messages - Kingfish

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691

Progress Journals & Experimental Routines / Re: Kingfush

« on: July 03, 2016, 10:41:41 pm »

July 3-9, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 198-202lb

Sun July 3

afternoon
paused full squats 315s-365-405 | no pause 405x1 | 315 x5
feet elevated close grip flat bench press 135x10 | 185 5x2sets

* bw 200lb at gym time. did not like the big effort i had to put to get the no-pause 405. stopped at a single. the 2 sets of 315x5s yesterday fried me up. underestimated the fatigue of these continuous no-reset sets.
* happy with the flat bench so far. no soreness on my chest. feel the fatigue mostly on the triceps. its working.

Mon July 4

morning
paused full squats 315s-365-405 | no pause 405x2 | 315 x5
feet elevated close grip flat bench press 135x5 | 185x5 | 165x5

* feeling strong now. recovered from work night. will do 405x5 later. will also bulk up with steak and eggs post workout.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315 x5
dips bw 5x2sets

Tue July 5

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
feet elevated close grip flat bench press 135 10x2sets
seated calf raise sled 4x45lb 10x5sets
one arm cable rows 75lb 5x2sets, 10x1set

* bw 202-204lb. 315x5 getting easier and easier but a 405x5 in the morning is still not doable at this pace. i will get it later but i still need 2 sets of sleep to recover and not burn out from that intensity.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
feet elevated close grip flat bench press 135 10x2sets

* bw 200-202lb. tired of eating cashews. still have to eat cashews.

Wed July 6

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
feet elevated close grip flat bench press 135 x10 | 185lb 5x2 sets
one arm cable rows 75lb 5x2sets

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
calf raises sled 4x45lb 10x2sets

Thur July 7

afternoon
paused full squats 315s-365-405 | 315x5
feet elevated close grip flat bench press 135 10x2 sets | 155 10x2 sets
seated calf raise sled 4x45lb 10x5 sets

* felt very weak this afternoon as usual . bw still heavy 202-204. just adjusting sleep pattern.

Fri July 8

afternoon
paused full squats 315s-365-405 | no-pause 315x5
feet elevated close grip flat bench press 155 10x2 sets | 175 5x2 sets
seated calf raise sled 4x45lb 10x5 sets

Sat July 9

afternoon
paused full squats 315s-365-405 | no-pause 315x5
seated supinated close grip press - machine 100lbx10 | 150lbx10 | 200lb 10x4sets | 250lbx5
bw chins x10

* i feel better working my triceps if my palms were facing my biceps. don't really want to die doing reverse grip bench. i used a seated press machine and it hit the spot. the weight stack maxes at 285lb. i have time to grow with this seated press. shoulder wide grip, using wrist wraps too.
* squats feeling better already. catching up on sleep now.

692

Progress Journals & Experimental Routines / Re: Scooby 2011 Journal

« on: June 26, 2016, 09:35:35 pm »

just to clear it up.. IMO

lean for max jumping/speed work is 6-8%BF - veins in the lower abs. veins in the calves.

loose leaness for strength gains is mid to upper teens BF. - still have the last 2 pack abs.

anything over 20%BF you messed up and pigged out too much. you're obese.

thanks Toddday for clearing it up.

693

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 26, 2016, 11:35:34 am »

Jun 26 - July 2, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb

Sun Jun 26

morning
paused full squats 315s-365-405 | no pause 405x5 | 315 x5,x5
bw dips 10x5 sets

* looked at old squat vids from years back. i peaked the multi reps at 405x5s and became top single centered the heavier i got after 195lb. i'll switch things a little and try to get stronger at the x5s and see if i can get to 425-440x5. backoff 315s are working too for more tonnage.

afternoon
paused full squats 315s-365-405 | no pause 405x2 | 315 x5,x5
seated calf raise soleus 5x45lb x5,x5

* could have gotten more than 405x2 but might tire me too much. need recovery to catch up.

Mon Jun 27

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
bw dips 10x5 sets
seated calf raise sled 4x45lb 10x5 sets
neutral grip chins 70lbx5

* bw 196lb at gym time. had another meal at 2am because i woke up too early. costco kale salad kit + grilled chicken tenders. got another good nap after meal. legs felt solid but still fried from the multi 315x5s after being wrecked by the 405x5. will sleep again in a few minutes and get the 405x5 in the afternoon

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
neutral grip chins 70lbx5

* doing these 315x5 backoff as a continuous movement bodybuilding style. no resets and just one uninterrupted series of squats for 5 cycles. brings the pain afterward. had to static stretch. doing these for better muscle mass gains. a 2nd set of these will fry my legs the following day. had to stick with 1 set only.
* bw 196-198lb steady lately. the paused 405 starting to feel submax for a top paused single. i'm close to 440-455lb top paused single. i'm feeling dangerous right now.

here's my clean bulking to almost 198lb. cashews, costco kale salads. kirkland protein bars, chicken tenders. 20lbs in 50 days. (180-184lb to 194-198lb to be somewhat exact)

Tue Jun 28

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
bw dips 20x2 sets
seated calf raise sled 4x45lb 10x2 sets
neutral grip chins 70lbx5

* will get another 405x5 later this afternoon. i will use 440-455 top paused single when i get my bw to low 200lbs. still not getting broken with the dips so will stay with these again as upperbody push. i just need to control the tempo so i dont tenderize my elbow.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
neutral grip chins 70lbx5

* 405x7-8 would be a grinder but is not impossible today. will stick with 405x2 for mornings and weak work days. 405x5s until i get my bodyweight to 200s.

Wed Jun 29

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
bw dips 10x2 sets
seated calf raise sled 4x45lb 10x5 sets

* will not work full 13hr shift tonight and thursday because of jury duty. only 2 days of 13hr worknight this week. will get more 405x5 sets in this week.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
one arm cable rows 75lb x5,5

Thur Jun 30

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
seated calf raise sled 4x45lb 10x5 sets

* bw 196-198lb at gym time. 405x2 getting easier and easier. 405x5 later is routine.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
close grip bench press 95lb 10x2 sets | 115lbx10 | 135lb 5x2 sets

* removed the dips again. chins felt weak on the left arm. usually its like this when i do too many dips. flat bench press now with close grip and feet elevated.

Fri July 1

morning
paused full squats 315s-365-405 | no-pause 405x2 | 315x5
seated calf raise sled 4x45lb 10x5 sets
close grip flat bench 135lbx10 | 165lb 5x4 sets

* bw 198-200lb. been 2 extra days now that i'm doing 2x/day workout. i'l work tonight so no saturday morning lift anymore. bench press working well so far. nothing is hurting. 165lb still feels very easy. will use 185-225lb after i get sets of 10reps with 165lbs.

afternoon
paused full squats 315s-365-405 | no-pause 405x5 | 315x5
close grip flat bench 165lb 5x2 sets | 185lbx5

Sat July 2

afternoon
paused full squats 315s-365-405 | no-pause 405x2 | 315 5x2 sets
close grip flat bench 135lb 5x2 sets

* bw 198-202lb. tired from work night but did not really put too much effort getting 405x2.

694

Progress Journals & Experimental Routines / Re: Scooby 2011 Journal

« on: June 26, 2016, 01:05:58 am »

Quote from: scoobychau on June 26, 2016, 12:22:16 am

160626 No carb = No power?
Just finished my weekend olift/squat session today.
Target working set is 335lbs (45 45 45 10 plates), as I was able to do 325lbs weeks ago.
End up Could not do it... too heavy, no depth and slow at first set (45 45 45). So i did (45 45 35) and the end my 5th set back at (45 45 45)

Not sure if it is because i am cutting too much carb... which stopped me from improving my squat. Before when i was improving, i am on low carb... bust still eatting some. This few day/week I am really cutting down.. (preparing for the photo shoot)

I agree with Adarq that i should focus on speed, infact there was a time where i was lifting light and ONLY focus on speed, Speed down and Speed up with light weight. and when i got heavier, i slowly go down but speed up and bounce out of the hole... trying to get that redirection/speed stimulation. (which did not help much)

So back to where I am now, currently. I call it Olifting/Squat session because, I warm up the session with Hi pull, then as i get heavier shift to Hang Clean/Clean and as I get heavier, shift to squat.. and end with 5x5.

so a typical Lifting session go like this:
Hi Pull (Plate on each side)
Bar x8
10 x6
20 x5
35 x5

Hangclean
45 x5
45 10 x4
45 10 10 x3.5

Squat
45 45 x3
45 45 25 x3
45 45 45 x5 x5 x5 x5 (some time go heavier depend on the day)

The reason for this setup is.. to LIFT Fast focus on Explosive power.... so all those Olifting is in the beginning. (one bad thing is.. i only have like 25 min max for squat. and often, the first set is pared up with knee soreness and not stable, and as i squat more I feel tired and week but often the last set of 5x5 feel easier again... as if i had finally warmed up.

Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.

I spent an hour reading the VJB2.0 once a week, and the take out from today is:
Quote
You MUST consider the impact of fatigue. For the jump trainee fatigue and fatigue management should be looked upon as qualities just as important as your strength, power, reactivity etc. Fatigue can mask fitness and you have to be aware of that and know how fatigue impacts you and know how to manipulate it. A lot of times athletes think they need to do this or that when all they really need to do is manage fatigue better.

A more realistic way of de-loading from strength work is to simply use the 1/3 rule: It takes about 1/3 the volume to maintain strength gains as it does to gain them, providing intensity (load) is maintained. So, you can simply reduce your strength work by around 2/3 and look to maintain for a while. This could be as simple as performing 5 sets of 1 rep once per week – an approach I like to use.

not going to work. you should get strong and fat squatting into the 405lb+ then leaning back down while keeping as much quads as you can.

if you are struggling with 3 plates, your baseline strength is not going to get you far. i paused 440lb @ 170lb bodyweight to get myself dunking. your reach is shorter than mine. you need to be stronger.

400lb squat is not impossible. dreyth did 455 too. its becoming more achievable.

i hope you make it. stop getting broken.

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

695

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 20, 2016, 11:20:05 pm »

Quote from: adarqui on June 20, 2016, 05:24:23 pm

kingfish has beast consistency. just wanted to point out the obvious.

it really is ridiculously impressive/amazing.

seriously..

thanks. its a lot easier than it looks. maintaining and little progression from time to time takes very little effort. getting clean calories in and forcing cycles of sleep is the hard part.

696

Basketball / Re: NBA Playoffs: 2015-2016

« on: June 20, 2016, 02:01:23 am »

i would have easily been a LJ fan but the flopping just does not work for me.

if golden state was healthy, it would have been an easy 4-1 or 4-2 win for the warriors.

if golden state lost to OKC. it would have been a lot worst for cleveland. i don't see LB doing his points in the paint against the canter/adams/ibaka. but so hard to cheer for okc because westbrook is a bitch.

697