871
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 07, 2014, 12:23:17 am »Hows your right foot thumb doing
You god damned machine.
everything is working now. lets keep it that way.
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everything is working now. lets keep it that way.
872
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 06, 2014, 05:47:29 am »
Oct 5-11, 2014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Oct 5
315-365-405
seated dumbell shoulder press 75 x6
BW chins x10
Mon Oct 6
315-365-405
seated dumbell shoulder press 75 x7
BW chins x12
Tue Oct 7
315-365-405-440 +15
BW chins x12
* BW 204-208lb. 440 was still not max. 455ish would be a crawl. good weight for today.
Wed Oct 8
315-365-405
315 x4
seated calf raise sled 4x45s x24
Thur Oct 9
315-365-405
seated dumbell shoulder press 75 x7 x5
BW dips x10
Fri Oct 10
315-365-405
BW chins x12
BW dips x10
Sat Oct 11
315-365-405
seated shoulder press 75x8
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Oct 5
315-365-405
seated dumbell shoulder press 75 x6
BW chins x10
Mon Oct 6
315-365-405
seated dumbell shoulder press 75 x7
BW chins x12
Tue Oct 7
315-365-405-440 +15
BW chins x12
* BW 204-208lb. 440 was still not max. 455ish would be a crawl. good weight for today.
Wed Oct 8
315-365-405
315 x4
seated calf raise sled 4x45s x24
Thur Oct 9
315-365-405
seated dumbell shoulder press 75 x7 x5
BW dips x10
Fri Oct 10
315-365-405
BW chins x12
BW dips x10
Sat Oct 11
315-365-405
seated shoulder press 75x8
873
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 29, 2014, 11:48:28 pm »
Sept 28 - Oct 4, 2014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Sept 28
315-315-315
seated dumbell shoulder press 75 x8 x7
one hand cable rows 100x12
Mon Sept 29
315-365-405
315 x8
seated dumbell shoulder press 75 x8
BW chins x10
* ankle not broken anymore.
Tue Sept 30
315-365-405
315 x8
seated dumbell shoulder press 80x6
BW chins x12
* will use a single set of 80 x4-6, or 75x8s on db shoulder press. waiting to build it up to 80x8-10 and eventually push into the 90-100lb.
Wed Oct 1
315-365-405
315 x4
seated dumbell shoulder press 75x7
BW chins x12
Thur Oct 2
315-365-405
seated dumbell shoulder press 80x4 75x4
Fri Oct 3
315-365-405
seated dumbell shoulder press 75x4
BW chins x10
Sat Oct 4
315-365-405
315 x4 x4 x4
seated dumbell shoulder press 75x6
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Sept 28
315-315-315
seated dumbell shoulder press 75 x8 x7
one hand cable rows 100x12
Mon Sept 29
315-365-405
315 x8
seated dumbell shoulder press 75 x8
BW chins x10
* ankle not broken anymore.
Tue Sept 30
315-365-405
315 x8
seated dumbell shoulder press 80x6
BW chins x12
* will use a single set of 80 x4-6, or 75x8s on db shoulder press. waiting to build it up to 80x8-10 and eventually push into the 90-100lb.
Wed Oct 1
315-365-405
315 x4
seated dumbell shoulder press 75x7
BW chins x12
Thur Oct 2
315-365-405
seated dumbell shoulder press 80x4 75x4
Fri Oct 3
315-365-405
seated dumbell shoulder press 75x4
BW chins x10
Sat Oct 4
315-365-405
315 x4 x4 x4
seated dumbell shoulder press 75x6
874
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 21, 2014, 02:04:17 pm »
Sept 21-27, 2014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Sept 21
315-365-405
seated dumbell shoulder press 75 x6
Mon Sept 22
315-365-405
seated dumbell shoulder press 75 x8 x6 x6
BW chins x10
Tue Sept 23
315-365-405
seated dumbell shoulder press 75 x8
BW chins x10
Wed Sept 24
315-365-405
315 x12 no-pause
seated dumbell shoulder press 75 x7
Thur Sept 25
315-365-405
seated dumbell shoulder press 75 x8 x8
BW chins x12
* 315x12 did some damage. glutes, quads and hams are sore. 405 today got up explosively. could get 425. form was solid. BW208.
Fri Sept 26
315-365-405
seated dumbell shoulder press 75 x7
* silly injury at home. leg got numb from sitting down, stood up and tripped on my right foot thumb because it stayed on the floor and did not lift up with my foot. twisted ankle a little. had to take advil just to be able to walk without looking like im broken. i already walk funny because of the DOMS from the high rep 315s.
* no problem with the 405. hurts a lot when i plantar flex. dorsi flexing on squat is tolerable.
Sat Sept 27
315-315-315
seated dumbell shoulder press 75 x6 x6
*ankle broken. recovering. don't want to aggravate injury
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Sept 21
315-365-405
seated dumbell shoulder press 75 x6
Mon Sept 22
315-365-405
seated dumbell shoulder press 75 x8 x6 x6
BW chins x10
Tue Sept 23
315-365-405
seated dumbell shoulder press 75 x8
BW chins x10
Wed Sept 24
315-365-405
315 x12 no-pause
seated dumbell shoulder press 75 x7
Thur Sept 25
315-365-405
seated dumbell shoulder press 75 x8 x8
BW chins x12
* 315x12 did some damage. glutes, quads and hams are sore. 405 today got up explosively. could get 425. form was solid. BW208.
Fri Sept 26
315-365-405
seated dumbell shoulder press 75 x7
* silly injury at home. leg got numb from sitting down, stood up and tripped on my right foot thumb because it stayed on the floor and did not lift up with my foot. twisted ankle a little. had to take advil just to be able to walk without looking like im broken. i already walk funny because of the DOMS from the high rep 315s.
* no problem with the 405. hurts a lot when i plantar flex. dorsi flexing on squat is tolerable.
Sat Sept 27
315-315-315
seated dumbell shoulder press 75 x6 x6
*ankle broken. recovering. don't want to aggravate injury
875
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2014, 05:26:04 pm »btw a belated congrants on passing the three-year mark on your daily squat mission. how many days have you missed in that time? like 10?
2 for the plane trip each way, 4 for the trip to bocaray. did pistols but still not a loaded backsquat.
i'm very thankful that i remain healthy to train consistently.
now only if i can figure out how i mentally did 455 for 8 weeks daily last year.
876
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2014, 05:18:33 pm »
Sept 14-20, 2014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Sept 14
315-365-405
seated dumbell shoulder press 70 x8
Mon Sept 15
315-365-405
seated dumbell shoulder press 70 x10
Tue Sept 16
315-365-405
seated dumbell shoulder press 75 x8
Wed Sept 17
315-365-405
seated dumbell shoulder press 75 x8
Thur Sept 18
315-365-405
seated dumbell shoulder press 75 x8
Fri Sept 19
315-365-405
BW chins x8
Sat Sept 20
315-365-405
db shoulder press 75x6
one arm cable rows 100x20
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Sept 14
315-365-405
seated dumbell shoulder press 70 x8
Mon Sept 15
315-365-405
seated dumbell shoulder press 70 x10
Tue Sept 16
315-365-405
seated dumbell shoulder press 75 x8
Wed Sept 17
315-365-405
seated dumbell shoulder press 75 x8
Thur Sept 18
315-365-405
seated dumbell shoulder press 75 x8
Fri Sept 19
315-365-405
BW chins x8
Sat Sept 20
315-365-405
db shoulder press 75x6
one arm cable rows 100x20
877
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 08, 2014, 10:54:46 pm »
Sept 7-13 2014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Sept 7
315-365-405
seated dumbell shoulder press 70 x10
Mon Sept 8
315-365-405
seated dumbell shoulder press 70 x10
Tue Sept 9
315-365-405-440
BW chins x12
Wed Sept 10
315-365-405
BW chins x12
Thur Sept 11
315-365-405
dumbell shoulder press 70x8
Fri Sept 12
315-365-405
dumbell shoulder press 70x8
BW chins x4 x4
Sat Sept 13
315-365-405
dumbell shoulder press 70x8
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Sept 7
315-365-405
seated dumbell shoulder press 70 x10
Mon Sept 8
315-365-405
seated dumbell shoulder press 70 x10
Tue Sept 9
315-365-405-440
BW chins x12
Wed Sept 10
315-365-405
BW chins x12
Thur Sept 11
315-365-405
dumbell shoulder press 70x8
Fri Sept 12
315-365-405
dumbell shoulder press 70x8
BW chins x4 x4
Sat Sept 13
315-365-405
dumbell shoulder press 70x8
878
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2014, 12:58:27 am »
Aug 31 - Sept 6 2014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 31
315-365-405
BW chins x12
Mon Sept 1
315-365-405
BW chins x12
Tue Sept 2
315-365-405
Seated dumbell shoulder press 70x10
BW chins x12
Wed Sept 3
315-365-405
Seated dumbell shoulder press 70x9
BW chins x8
Thur Sept 4
315-365-405
BW chins x10 x10
Fri Sept 5
315-365-315
seated dumbell shoulder press 70 x8 x6
Sat Sept 6
315-365-405
seated dumbell shoulder press 70 x10
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 31
315-365-405
BW chins x12
Mon Sept 1
315-365-405
BW chins x12
Tue Sept 2
315-365-405
Seated dumbell shoulder press 70x10
BW chins x12
Wed Sept 3
315-365-405
Seated dumbell shoulder press 70x9
BW chins x8
Thur Sept 4
315-365-405
BW chins x10 x10
Fri Sept 5
315-365-315
seated dumbell shoulder press 70 x8 x6
Sat Sept 6
315-365-405
seated dumbell shoulder press 70 x10
879
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 25, 2014, 08:23:12 am »
Aug 24-30 2014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 24
315-365-405
seated shoulder press 70x8
Mon Aug 25
315-365-405
seated shoulder press 70x8
Tue Aug 26
315-365-405
seated shoulder press 75x6
Wed Aug 27
315-365-405
seated shoulder press 75x6
Thur Aug 28
315-365-315
seated shoulder press 75x6
Fri Aug 29
315-365-315
seated shoulder press 75 x5x5
Sat Aug 30
315-365-405
seated shoulder press 70x8
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 24
315-365-405
seated shoulder press 70x8
Mon Aug 25
315-365-405
seated shoulder press 70x8
Tue Aug 26
315-365-405
seated shoulder press 75x6
Wed Aug 27
315-365-405
seated shoulder press 75x6
Thur Aug 28
315-365-315
seated shoulder press 75x6
Fri Aug 29
315-365-315
seated shoulder press 75 x5x5
Sat Aug 30
315-365-405
seated shoulder press 70x8
880
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 19, 2014, 12:29:11 am »
Aug 17-232014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 17
315-365-315
seated shoulder press 80x2 60x10
Mon Aug 18
315-365-405
BW chins x12
Tue Aug 19
315-365-405
BW chins x12
Wed Aug 20
315-365-405
BW chins x12
Thur Aug 21
315-365-405
BW chins x8 x8
Fri Aug 22
315-365-315
dumbell seated shoulder press 70x6 80x2 60x10 60x10
Sat Aug 23
315-365-405
BW chins x12
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 17
315-365-315
seated shoulder press 80x2 60x10
Mon Aug 18
315-365-405
BW chins x12
Tue Aug 19
315-365-405
BW chins x12
Wed Aug 20
315-365-405
BW chins x12
Thur Aug 21
315-365-405
BW chins x8 x8
Fri Aug 22
315-365-315
dumbell seated shoulder press 70x6 80x2 60x10 60x10
Sat Aug 23
315-365-405
BW chins x12
881
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 12, 2014, 07:28:03 pm »Do you have a planned cut anytime soon or are you just going by feel?
no planned leaning out at this time. my BW stopped at 206-210lb any added calories just gets me fatter. il get to 440-455 in a couple of weeks, and some sort of volume 315s thats maintainable and start to take on more calories to get BW to 214-220ish at mid teens BF%.
882
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 12, 2014, 01:19:02 am »Have you lost weight? Because your lifts are going down. I know you love that daily thing, you also stated that you get detrained if you drop it and finally it is your own personal special 'myth', but maybe you could consider going more traditional, like, with... uhm... rest days?
Just saying
lifts are 365-405 max because i cycle recovery weeks after volumes of jump squats. i can still get 405+ but would rather wait longer until the 405 feels feather light on my back. i did 475 paused within the last 2 months. its not that bad.
883
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 10, 2014, 10:18:47 pm »
Aug 10-16, 2014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 10
315-365-315
seated shoulder press 80x3 60 x3x4
Mon Aug 11
315-365-405
BW chins x12
Tue Aug 12
315-365-405
315 x8 no-pause
one hand dumbell rows 50 x8 x8 x8, 80 x8
Wed Aug 13
315-365-405
315 x4
dumbell shoulder press 60x10
Thur Aug 14
315-365-405
dumbell shoulder press 70x6
Fri Aug 15
315-365-315
dumbell shoulder press 60x10
Sat Aug 16
315-365-315
one arm cable rows 100x12
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 10
315-365-315
seated shoulder press 80x3 60 x3x4
Mon Aug 11
315-365-405
BW chins x12
Tue Aug 12
315-365-405
315 x8 no-pause
one hand dumbell rows 50 x8 x8 x8, 80 x8
Wed Aug 13
315-365-405
315 x4
dumbell shoulder press 60x10
Thur Aug 14
315-365-405
dumbell shoulder press 70x6
Fri Aug 15
315-365-315
dumbell shoulder press 60x10
Sat Aug 16
315-365-315
one arm cable rows 100x12
884
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 05, 2014, 01:53:53 am »
Aug 3-9, 2014
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 3
315-315-315
one arm cable rows 100x14
Mon Aug 4
315-365-405
one arm cable rows 100x14
Tue Aug 5
315-365-405
seated dumbell shoulder press 70x8
Wed Aug 6
315-365-315
seated calf raise sled 4x45s x24
Thur Aug 7
315-365-315
seated dumbell shoulder press 70 x4 x4
Fri Aug 8
315-365-315
seated dumbell shoulder press 60x10
Sat Aug 9
315-365-315
seated dumbell shoulder press 70 x4 x3 x3
one arm cable rows 75x10
calf raise seated sled 4x45s x24
Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat
Sun Aug 3
315-315-315
one arm cable rows 100x14
Mon Aug 4
315-365-405
one arm cable rows 100x14
Tue Aug 5
315-365-405
seated dumbell shoulder press 70x8
Wed Aug 6
315-365-315
seated calf raise sled 4x45s x24
Thur Aug 7
315-365-315
seated dumbell shoulder press 70 x4 x4
Fri Aug 8
315-365-315
seated dumbell shoulder press 60x10
Sat Aug 9
315-365-315
seated dumbell shoulder press 70 x4 x3 x3
one arm cable rows 75x10
calf raise seated sled 4x45s x24
885
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 29, 2014, 06:18:19 pm »what's your svj at right now?
36" peak doing double hand rim grabs. was wearing chucks. would get a little higher with kobes and some pickup game warmups. not bad at this 208-212BW IMO. no 38"+ unless i really work on getting very lean.
stopped with the loaded jump squats for now. im tired.