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Messages - Kingfish

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901
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2014, 12:44:24 am »
May 11-17, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 11

315-365-405
315 x12 no-pause
BW chins x12

Mon May 12

315-365-405
315 x18 no-pause
BW chins x12

Tue May 13

315-365-405
315 x18 no-pause
BW chins x12

Wed May 14

315-365-405
315 x12 no-pause

Thur May 15

315-365-405
315 x12 no-pause
BW chins x12

Fri May 16

315-365-405
315 x12 no-pause
BW chins x12

Sat May 17

315-365-405
315 x16 no-pause
BW chins x12

902
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 04, 2014, 02:32:13 pm »
May 4-10, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 4

315-365-405-435
315 x12 no-pause
BW dips x28

Mon May 5

#1 315-365-405

#2 315-365-405
315 x12 no-pause
BW chins x12 x12

Tue May 6

315-365-405
315 x12 no-pause
calf raise seated sled 4x45s x24
BW dips x26

Wed May 7

#1 315-365-405

#2 315-365-405
315 x14 no-pause. will try to get to 16 on a strong day.

Thur May 8

315-365-405
315 x16 no-pause. cardio like a boss. could get to 20 but might not be able to do it consistently everyday. will go 12-14 tmrw
BW chins x12

Fri May 9

315-365-405
315 x12 no-pause
BW chins x12

Sat May 10

315-365-405
315 x16 no-pause. not as bad as the first time i did it. can go 18-20 in a few days and still get at least 12 the day after.
BW chins x12

903
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2014, 08:47:23 am »
April 27 - May 3, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 27

315-365-405
315 x12 no-pause
BW chins x12

Mon April 28

315-365-405
315 x12 no-pause. rep 10-12 easy now. could get to 16 today. 16+ with a lot more effort.
BW chins x12
BW dips x28

Tue April 29

315-365-405
315 x12 no-pause. 405 felt light enough. 440+ doable but hard. volume work thickening my legs good. 8-12 eggs/day combo with these high rep 315s
Calf raise sled 4x45s x24
BW dips x24

Wed April 30

315-365-405
365 x6 no-pause
BW chins x10

Thur May 1

315-365-405
365 x6 no-pause
BW chins x12
BW dips x24
Calf raise sled 4x45s x24

Fri May 2

315-365-405
365 x6 no-pause
BW dips x24
Calf raise sled 4x45s x24

Sat May 3

315-365-405
365 x6 no-pause
One arm cable rows 100x20
Calf raise leg press 9x45s x12

904
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2014, 11:27:08 am »
April 20-26, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 20

315-365-405
One arm cable rows 100lb x12
BW dips x24

Mon April 21

315-365-405
315 x8 x8 no-pause. pacing myself until my hamstrings adapt to the movement. need some more time off the 405+ paused squats.
BW dips x24
Calf raise sled 4x45s x24 x24
BW chins x8 x8

Tue April 22

315-365-405
315 x10 no-pause
BW dips x26
BW chins x8 x8

Wed April 23

315-365-405
315 x8 no-pause
BW chins x8 x8

Thur April 24

315-365-405
315 x10 no-pause. no soreness at all anymore. will go up to 12 reps max
BW dips x28

Fri April 25

315-365-405
315 x10 no-pause
BW chins x8

Sat April 26

315-365-405
315 x12 no-pause
BW chins x12
BW dips x28


905
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 15, 2014, 05:27:50 am »
April 13-19, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 13

315-365-405
315x4 no pause
One arm cable rows 100lb x12
BW dips x24

Mon April 14

315-365-405
BW chins x12
BW dips x24
Calf raise seated sled 4x45s x24

Tue April 15

315-365-405
BW chins x12
BW dips x24 x20

Wed April 16

315-365-405
315 x4 x4 x4
BW chins x8
BW dips x24

Thur April 17

315-365-405
315 x4
BW dips x24

Fri April 18

315-365-405
315 x4
BW dips x24

Sat April 19

315-365-405
BW dips x24
BW chins x12 x10

906
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 08, 2014, 04:39:58 am »
April 6-12, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 6

315-365-405
BW dips x24

Mon April 7

315-365-405
BW chins x10 x8 x8
BW dips x24 x20

Tue April 8

315-365-405
Standing one arm cable rows 100lb x20
BW dips x26 x20

Wed April 9

315-365-405
BW chins x10
BW dips x26 x20

Thur April 10

315-365-405
BW chins x12 x8
BW dips x24

Fri April 11

315-365-405
BW chins x10
BW dips x24 x20
Seated calf raise sled 4x45s x24 x24


Sat April 12

315-365-405
Standing one arm cable rows 100lb x20
BW dips x24

Quote from: Dreyth on April 07, 2014, 04:47:41 pm
Wait... so you're doin 475lb paused squats weekly now?

no.. only did 4 paused rep singles in 4 straight weeks Q4 of last year. also did 455 daily for 8 weeks straight at that time.

im taking it easy and stop at 405.

907
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 30, 2014, 10:20:57 pm »
Mar 30 - April 5, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 30

315-365-405
BW chins x12 x8

Mon Mar 31

315-365-405
BW chins x12 x8
BW dips x20

Tue April 1

#1 315-365-405
BW chins x12 x8
BW dips x20 x20

#2 315-365-405-425
BW dips x20

Wed April 2

315-365-405
BW chins x12 x8
BW dips x20

Thur April 4

315-365-405
BW dips x24 x6

Fri April 5

315-365-405
BW dips x20 x10

Sat April 6

315-365-405
BW dips x24 x20

908
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 23, 2014, 12:07:35 pm »
Mar 23-29, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 23

#1 315-365-405
BW chins x10 x10 #4

#2 315-365-405
BW chins x0 #1
BW dips x20 #1

Mon Mar 24

315-365-405-435 +10 
BW dips x20

Tue Mar 25

315-365-405-435 +10 
BW dips x20

Wed Mar 26

315-365-405
BW dips x20
Calf Raise sled 4x45s x24

Thur Mar 27

315-365-405
BW chins x10 x10

Fri Mar 28

315-365-365
BW chins x11 x9

Sat Mar 29

315-365-405
BW chins x12 x8


909
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 22, 2014, 09:06:53 pm »
Quote from: vag on March 22, 2014, 06:27:05 am
Requesting switch back to daily updates, you are too much of a beast for us to have to search the edits on the weekly posts, reading your daily routine 400+ lifts is very motivating!

thanks. weekly log makes it a lot easier to keep track of my progress. i do not do much to keep posting daily routines.

Quote from: vincevega on March 22, 2014, 12:24:37 pm
how does your svj compare @ 365/405 vs 455+?

SVJ ~ 176-182BW
365 ~ low 30s
405 ~ mid 30s
440 ~ high 30s- 40s

i did not SVJ test while i was constantly doing 455. my BW and BF will just get me injured.

if i really wanted to see if i can SVJ in the low 40s, i need to rep 475 on peak days, and lean out to ~ 186-190BW. not enough drive train for it at this time. i already did SVJ 2-hand dunks with high 30s/40.. called it a day after that.





910
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 17, 2014, 10:21:41 pm »
Mar 16-22, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 16

315-315-365
BW chins x12 x8

Mon Mar 17

315-365-405
BW chins x12 x8

Tue Mar 18

#1 315-365-405
BW chins x12 x8

#2 315-365-405-425
BW dips x14 x14

Wed Mar 19

#1 315-315-315
BW dips x14

#2 315-365-405
BW dips x14
BW chins x10

Thur Mar 20

315-315-365-405
BW dips x20 x20

Fri Mar 21

315-315-365-405 first time in months that i'm 405 strong on my weakest day. this is going to get better and better. still can't believe i did 455 for 56 straight days and messed it up so badly like this. im still thankfull that i did not injure anything. just burned myself out doing so much of the little lifts.
BW chins x10

Sat Mar 22

315-315-365-405
BW chins x10 x10

911
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 09, 2014, 08:38:56 pm »
Mar 9-15, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 9 #1 315-315-365-405
BW chins x20 12-8

#2 315-365-405 +20 too much sleep. had to do it again. still not overpowering this 405 enough to use something heavier. 405 felt like 365 last november.  have to really stick to the plan and not fatigue myself with other little lifts.
BW chins x20 10-8-2

Mon Mar 10 #1 315-365-405 no need for the 2 singles of 315 to get things going. feeling stronger little by little. might lift again later if i feel like it.
BW dips x20 10-10

#2 315-365-405 +20 will do only x1 squat a day alternating the dips/chins next week. 
BW dips x20

Tue Mar 11

#1 315-315-315
BW chins x20 10-8-2

#2 315-365-405-425 +20 here we go. could have done a smooth 435. 440 would go up but tiring. BW 210-214

Wed Mar 12

315-315-365-405
BW dips x14 x14

Thur Mar 13

315-315-365-405
BW dips x20 14-6
BW chins x20 12-8

Fri Mar 14

315-315-365-365
BW dips x14 x14

Sat Mar 15

315-315-365-365
BW chins x12 x8

912
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 03, 2014, 12:16:44 am »
Mar 2-8, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 2 315 315 365 405 il give myself another week of 405 top set. il go back to my squat only routine within this month with accessory lifts sparingly.
Seated Dumbell Shoulder Press - 80x20 4-4-4-4-3-1

Mon Mar 3

Morning
315-315-315
Calf Raise Sled 4x45s x24

Afternoon
315-365-405 +20 thought about just doing the squats to really freshen myself. too late. DB shoulder press feeling very strong. the 80 is not as tiring anymore. will go back to 20-30 rep dips soon.
Seated Dumbell Shoulder Press - 80x10 5-5

Tue Mar 4

Morning
315-315-315
Calf Raise Sled 4x45s x24

Afternoon
315-365-405 +20
- i could tell from doing the chins that my lowerback has some tightness from all the seated shoulder DB press that i've been doing. i needed a morning 315 singles just to get my form ironed out. i had no way of lifting the 365-405 smoothly in the morning.
- will skip the DB shoulder press for now and do BW dips x20-30 for my upperbody push. 80lb DB press can wait till i get the tightness out.

BW Chins x20 12-8

Wed Mar 5
Morning
315-315-315

Afternoon
315-365-405 +20
BW Dips x40 10-10-10-10
Calf Raise Sled 4x45s x24

Thur Mar 6
315-315-365-405 +20 no more shoulder pressing for now.
BW Dips x30 10-20

Fri Mar 7
315-315-365-365 not enough carbs in the morning. no time to cook rice. got home a little late this morning. ate mostly proteins. was still 405 strong but it will fatigue me.
BW dips x20
BW chins x20

Sat Mar 8
315-315-365
BW chins x20


913
Strength, Power, Reactivity, & Speed Discussion / Shoulder mass builder - neutral grip seated DB press
« on: February 25, 2014, 10:15:09 pm »
<a href="http://www.youtube.com/watch?v=LED1bhzkfLU" target="_blank">http://www.youtube.com/watch?v=LED1bhzkfLU</a>

- not just an alternative exercise because you already have a shoulder injury

- easier on the joints.. good. do more weight, do more reps. rest shorter.. etc.

- the big compounds already tax the lower back. no need to take it easy on shoulder work because the standing DB press uses a lot of lower back too. seated ftw

- been doing 20s everyday on most strong days for months now.  not a single shoulder joint tightness.

- forget the BD press.. if you can DB shoulder press it.. you'd most likely be able to DB press it too. not the other way around.

 :strong:

 

914
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 23, 2014, 06:36:10 pm »
Feb 23 - Mar 1, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Feb 23 315 365 405
Seated Dumbell Shoulder Press - 80x20 3-4-4-5-4

Mon Feb 24

Morning
315 315 315 might lift again later if i feel a lot stronger after a meal.
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x24 x24 stop at rep 24 to complete all paused reps at ~ 60 seconds. 2 reps per 5 seconds cadence.

Afternoon
315 365 405
One arm cable rows 100 x20
 
Tue Feb 25 315-315-365-405
Seated Dumbell Shoulder Press - 80x20 4-5-4-4-3
Calf Raise Sled - 4x45s x24 x24 stop at rep 24 to complete all paused reps at ~ 60 seconds. 2 reps per 5 seconds cadence.

Wed Feb 26 315-315-365-405
Seated Dumbell Shoulder Press - 80x10 4-4-3
Calf Raise Sled - 4x45s x24 x24

Thur Feb 27 315-315-315-315
Seated Dumbell Shoulder Press - 80x10 3-4-3
Calf Raise Sled - 4x45s x24

Fri Feb 28 315-315-315-315
One hand cable rows 100x20 10-10

Sat Mar 1 315-315-365
Seated Dumbell Shoulder Press - 80x10 4-4-3
BW Chins x10

915
Pics, Videos, & Links / Re: Latest training result...worth sharing.
« on: February 19, 2014, 11:35:33 am »
palm to the rim.. not bad  :headbang:

drop another 6-8 lbs to peak the jump while being as strong/explosive and ud get another +1-2".. do that for up to two weeks.. any longer and the weight loss will get you weaker.

do your jumps in wood floors if you can before your knees eventually tell you to that its enough.


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