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Messages - Kingfish

Pages: 1 ... 61 62 [63] 64 65 ... 147
931
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

932
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


933
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

934
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

935
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 12, 2014, 07:28:03 pm »
Quote from: ChrisM on August 12, 2014, 01:35:27 am
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%.

936
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 12, 2014, 01:19:02 am »
Quote from: vag on August 11, 2014, 09:25:21 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.


937
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


938
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

939
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 29, 2014, 06:18:19 pm »
Quote from: LBSS on July 29, 2014, 11:55:07 am
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.


940
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 28, 2014, 07:47:29 am »
July 27 - Aug 2, 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 July 27

315-365-405
BW chins x8

Mon July 28

315-365-405
one arm cable rows 100x20
 
Tue July 29

315-365-405
seated calf raise sled 4x45s x24
seated dumbell shoulder press 60x8

Wed July 30

315-365-405
seated calf raise sled 4x45s x24
seated dumbell shoulder press 60 x10 x6

Thur July 31

315-365-315
seated calf raise sled 4x45s x24
seated dumbell shoulder press 60 x10

Fri  Aug 1

315-365-315
Jump Squat 2x25s x8
SVJ x4

Sat  Aug 2

315-365-315
one arm cable rows 100x12

941
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 24, 2014, 07:55:00 pm »
July 20-26, 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 July 20

315-365-405
2x25 x8 x8
SVJ x4

Mon July 21

315-365-405
one arm cable rows 100x20

* rest a little from the jump squats

Tue July 22

315-365-405
BW chins  x12

Wed July 23

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

Thur July 24

315-365-405
BW chins x12

Fri  July 25

315-365-315
BW dips x12

Sat  July 26

315-365-405
BW chins x12

942
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 14, 2014, 07:00:57 am »
July 13-19, 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 July 13

315-365-405
2x25 x8 x8
SVJ x3

Mon July 14

315-365-405
2x25 x8 x8
SVJ x3

Tue July 15

315-365-405
2x25 x8 x8
SVJ x4
one arm cable rows 100x12

Wed July 16

315-365-405
2x25 x8 x8
SVJ x2

Thur July 17

315-365-405
2x25 x8 x8
SVJ x2
seated calf raise sled 4x45s x24

Fri  July 18

315-365-405
2x25 x8 x8
SVJ x4

Sat  July 19

315-365-405
2x25 x8 x8
SVJ x4

943
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 08, 2014, 07:16:47 pm »
July 6-12, 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 July 6

315-365 did not sleep well
2x25 x8 x8
2x45 x8

Mon July 7

315-365-405
2x25lb x8 x8
SVJ x3
one arm cable rows 100 x12

Tue July 8

315-365-405-455#169 +0
2x25lb x8 x8
SVJ x2
BW chins x12

* BW down 4-6lbs in 2 weeks by lowering carbs. cant be jumping too often at 210+.

Wed July 9

315-365-405
2x25lb x8 x8
SVJ x2
seated calf raise sled 4x45s x24

Thur July 10

315-365-405
2x25lb x8 x8
SVJ x4
seated calf raise sled 4x45s x24

Fri  July 11

315-365-405
2x25lb x8 x8
SVJ x4

Sat  July 12

315-365-405
2x25lb x8 x8
SVJ x4
calf raise sled 4x45s x24

944
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 30, 2014, 05:49:42 am »
June 29 - July 5, 2014

Full Squats - Paused - Maintenance
455 #168 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 29

315-365-405
one arm cable rows 100x8
1/4 no-reset squat jumps 2x25lb x8

Mon Jun 30

315-365-405-455#167 +10
1/4 no-reset squat jumps 2x25lb x8
BW chins x12

* il start to log my squat jumps to track fatigue. will not go for daily 455s at this time. im holding a 25lb hex plate on each hand. focus is on the smooth landing and transition to another jump, good plantar flex on takeoff, and good force absorption via quads/glutes on the drops.
* goal on squat jumps - 2x45s up to 12-16 reps with smooth/effortless movement.

Tue July 1
 
315-365-405-455#168 +10
1/4 no-reset squat jumps 2x25lb x8 x8
one arm cable rows 100x12

* plan to not daily the 455 did not work. i will use this top weight whenever the 405 feels light enough. will remove the back off volume 315s to get more recovery. will do jump squat for conditioning.

Wed July 2

315-365-405
1/4 no-reset squat jumps 2x25lb x8 x8 low jump height, focus on smooth force absorption
calf raise sled 4x45s x24
SVJ x2 32-32" double hand rim grab +rim chins

Thur July 3

315-365-405
1/4 no-reset squat jumps 2x25lb x8 x8 x8
SVJ x2

Fri  July 4

315-365-405
1/4 no-reset squat jumps.
- 2x25lb x8 x8
- 4x45lb x8
SVJ x2

Sat  July 5

315-365-405
1/4 no-reset squat jumps.
- 2x25lb x8 x8
SVJ x2


945
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 22, 2014, 07:45:36 pm »
June 22-28, 2014

Full Squats - Paused - Maintenance
455 #166 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 22

315-365-405
one arm cable rows 100x12

Mon Jun 23

315-365-405
one arm cable rows 100x12

Tue Jun 24

315-365-405
315x8 no-pause
one arm cable rows 100x12

Wed Jun 25

315-365-405-455#166 +10
315x4 no-pause
BW chins x12

Thur Jun 26

315-365-405
315x8 no-pause
BW chins x12

Fri  Jun 27

315-365-405
315x4 no-pause
BW chins x8
seated calf raise sled 4x45s x24

Sat  Jun 28

315-365-405
315x4 no-pause
one arm cable rows 100x12

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