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Messages - Kingfish

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991
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 30, 2013, 09:23:40 pm »
Mon 12:00pm
Sept 30, 2013

Full Squats - Paused
455 #97 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 15 | on-off: 5-2. 6-1. 15-0  :strong:

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-2. 1-3. 1-1

Cable Rows or Chins | Dips - Paused
Rest 6  or  BW x20 Day 1  | Rest 3  | on-off: 1-6. 1-0. 1-3

* BW210#8. 8hr+sleep. got good sleep 455 was not very heavy. might go 465 tmrw.

992
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 29, 2013, 05:32:40 pm »
Quote from: entropy on September 27, 2013, 09:59:12 am
True raptor. I'd been meaning to ask KF about that. How important is your kalf training to your squatting prowess? Would you recommend I start to train my calves too if i'm after a stronger more athletic squat?

not important but more lean mass on the calves is always a good thing. helps keep your ankles healthy.

Quote from: entropy on September 27, 2013, 09:50:07 am
Respeck. If you ever wanna try your hand at internet coaching im putting my hands up as a keen volunteer. Would love to have VMO's like that, i didnt' even know such a muscle existed lol :P

i spent most of my time in the 6-8reps x 6-8sets when i was lifting up to 385s (2.0-2.1BW max). 

my vertical summit journal is full of those rest-pause squats without unloading the bar.. very high volume. long rest. protein overload.

375x7
<a href="http://www.youtube.com/watch?v=SsRFP4s1VYY" target="_blank">http://www.youtube.com/watch?v=SsRFP4s1VYY</a>

993
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 29, 2013, 05:18:18 pm »
Sun 12:30pm
Sept 29, 2013

Full Squats - Paused
455 #96 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 14 | on-off: 5-2. 6-1. 14-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 | on-off: 1-2. 1-3. 1-0

Cable Rows or Chins | Dips - Paused
Rest 5  or  Rest 1  | Rest 2  | on-off: 1-5. 1-1. 1-2

* BW210#7. 7.5hr sleep. not 465 strong and the 455 felt heavier than yesterday. this is my weakest. the 14th straight heavy day put up a big fight. the hard part is over. time to recover sleep until wed.
* i want to do a forced deload and stop the heavy days at 14 but i don't want to waste all the good sleep il get on my non-work days. might end up going for the 16th day or go apeshit to 21.


994
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 28, 2013, 09:02:30 pm »
Sat 4:30pm
Sept 28, 2013

Full Squats - Paused
455 #95 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 13 | on-off: 5-2. 6-1. 13-0  :strong:

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-2. 1-3

Cable Rows or Chins | Dips - Paused
Rest 4  or  BW x20 Day 1   | Rest 1  | on-off: 1-4. 1-0. 1-1

* BW210#6.  7.5hr sleep. 455 was not too bad. not 465 strong.

995
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 27, 2013, 09:33:12 pm »
Fri 4:30pm
Sept 27, 2013

Full Squats - Paused
455 #94 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 12 | on-off: 5-2. 6-1. 12-0  :strong:

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-2. 1-2

Cable Rows or Chins | Dips - Paused
Rest 3  or  Rest 1   | BW x30 Day 1  | on-off: 1-3. 1-1. 1-0

* BW210#5.  7.5hr sleep. 455 felt as heavy as yesterday which is a good thing. i'm usually weakest on friday. this 210BW is working. day 12 and still going.

996
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 26, 2013, 08:42:47 pm »
Thur 4:30pm
Sept 25, 2013

Full Squats - Paused
455 #93 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 11 | on-off: 5-2. 6-1. 11-0  :strong:

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-2. 1-1

Cable Rows or Chins | Dips - Paused
Rest 2  or  BW x20 Day 1   | Rest 7  | on-off: 1-2. 1-0. 1-7

* BW210#4.  7.5hr sleep. 455 was not as bad as i thought. not as strong as yesterday but might get it again tmrw even with a sub 8hr sleep.

997
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 25, 2013, 06:43:02 pm »
Wed 2:00pm
Sept 24, 2013

Full Squats - Paused
455 #92 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 10 | on-off: 5-2. 6-1. 10-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-2. 1-0

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 2   | Rest 6  | on-off: 1-1. 1-2. 1-6

* BW210#3.  8hr+ sleep. 455 went up smoothly without much effort. 470 strong today.  so much sleep and a bit of a higher carb diet. planned to sleep most day time but was already up from my 3am-12pm sleep. also took a post workout nap yesterday at 4:30-6:30pm.  will relax in bed from 4:00pm-5:30pm and see if i can nap again.
* thought about going for a 21 straight heavy days.. might be too much. 14 might be a good number also. will limit top set to 455 during the sub 8hr work nights and see if i can get this going. did the calf raises within 2 day rest. taking too many days off puts some no-use DOMS. 

998
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 24, 2013, 05:43:38 pm »
Tue 12:30pm
Sept 24, 2013

Full Squats - Paused
455 #91 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 9 | on-off: 5-2. 6-1. 9-0  :strong:

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-7. 1-6. 1-2

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 1   | Rest 5  | on-off: 1-0. 1-1. 1-5

* BW210#2. 8hr+ sleep. 455 did not feel very heavy but i did not have a lot of energy even with so much sleep. i might be pushing this ~ 1:1 protein/carb diet. feels like a good time to bump up the carbs a bit by adding cups of rice.
* 4-day work week starts tmrw night. i have a good chance to maintain this heavy top set pace if i do my workout tmrw afternoon ~5:00pm and sleep that whole wed morning. this will minimize the time gap that i am awake.


 

999
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 23, 2013, 06:25:24 pm »
Mon 12:30pm
Sept 23, 2013

Full Squats - Paused
455 #90 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 8 | on-off: 5-2. 6-1. 8-0  :strong:

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-7. 1-6. 1-1

Cable Rows or Chins | Dips - Paused
Rest 5  or  BW x20 Day 1   | Rest 4  | on-off: 1-5. 1-0. 1-4

* BW210. 8hr+ sleep. was expecting to move the 465 with a little less effort coming from  good sleep and diet. got it up silently but would have failed a 470 today. a good weight to get an 8-day PR.
* will track BW210 (#1 today) and see if i can hold this for 20+days.

1000
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 22, 2013, 05:39:12 pm »
Sun 1:00pm
Sept 22, 2013

Full Squats - Paused
455 #90 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 7 | on-off: 5-2,6-1,7-0  :strong:

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-7. 1-6. 1-0

Cable Rows or Chins | Dips - Paused
Rest 4  or  Rest 2   | Rest 3  | on-off: 1-4. 1-2. 1-3

* BW209. 3+5 hr sleep. the 2nd set of sleep midday sunday got me awake already after 3hrs last night. got another 5hr after a heavish breakfast. ties PR for 7 straight heavy days. calf raises-leg press deloaded back to 9x45s each side. the 10x45s are tiring my lower quads fast.

1001
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 22, 2013, 02:06:14 am »
Sat 5:00pm
Sept 21, 2013

Full Squats - Paused
455 #89 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 6 | on-off: 5-2,6-1,6-0

Calf Raise - Leg Press - Paused
Rest 6 | on-off: 1-7. 1-6

Cable Rows or Chins | Dips - Paused
Rest 3  or  Rest 1   | Rest 2  | on-off: 1-3. 1-1. 1-2

* BW209. 5+1.5 hr sleep. got 455. would have failed 465. time to catch up on sleep now.

1002
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 20, 2013, 09:28:51 pm »
Fri 4:30pm
Sept 20, 2013

Full Squats - Paused
455 #88 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5 | on-off: 5-2,6-1,5-0

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-7. 1-5

Cable Rows or Chins | Dips - Paused
Rest 2  or  BWx20 Day 1   | Rest 1  | on-off: 1-2. 1-0. 1-1

* BW209. 4.5+2 hr sleep. same sub 7hr sleep as yesterday but felt a lot stronger.  that big sleep gap from wed noon until thur 9am puts a lot of fatigue.

1003
Pics, Videos, & Links / Re: The Motivational Thread
« on: September 19, 2013, 09:46:10 pm »
 :uhhhfacepalm: shows vid of how he did it in 8 weeks..

Quote from: MaksPTheTruth on September 19, 2013, 05:04:26 pm
My dunk training over the years.

 :trollface:

1004
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 19, 2013, 09:13:57 pm »
Thur 4:00pm
Sept 18, 2013

Full Squats - Paused
455 #87 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 4 | on-off: 5-2,6-1,4-0

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-7. 1-4

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 3  | BWx30 Day 1  | on-off: 1-1. 1-3. 1-0

* BW209. 4.5+2 hr sleep. 405 still felt alright even with this weak sleep. 455 was heavy today.
* question about the volume of training - the heavier you lift, the more important recovery/rest becomes.

1005
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2013, 07:10:39 pm »
Wed 2:30pm
Sept 18, 2013

Full Squats - Paused
455 #86 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 3 | on-off: 5-2,6-1,3-0

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-7. 1-3

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 3  | on-off: 1-0. 1-2. 1-3

* BW209. 5.5+4.5 hr sleep. got oversleep headache a little. forced the 4.5hr to prepare for the 3-day worknight. costco breast nuggests moving my weight up slowly - 0.7carb to 1g protein ratio.
* did the 465#3 without the safety pins. il just make some noise like all the deadlifters there if i miss it. pins messed me up more than save me.

465#3
<a href="http://www.youtube.com/watch?v=1NL2yGuv9Bw" target="_blank">http://www.youtube.com/watch?v=1NL2yGuv9Bw</a>


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