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Author Topic: Kingfush  (Read 1057594 times)

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Kingfish

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Re: Kingfush
« Reply #1365 on: September 06, 2013, 10:14:09 pm »
+2
Fri 4:30pm
Sept 6, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 2 | Rest 8

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* 4+2 hr sleep. BW206-208lb. the 455 felt like a routine warmup weight. happy to maintain this 206+BW lately. i did this 455 on my 5th straight heavy day with a weak 6hr sleep. i will force an 8hr+ sleep tmrw to catch up for the last 2-3 days.

Quote from: Leonel on September 06, 2013, 09:51:47 am
Still.. is it healthy/unproblematic over the long run when your upperback collapses that much? I don't know, but I hardly doubt it... Again I have a lot of respect for that achievement so I'm just trying to help here.

relax. if i tried another max rep the day following a grinding lift, i will miss the lift and will add a lot of unnecessary fatigue. i've done this before and learned from the experience. slow and consistent keeps me not broken.

 
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1366 on: September 07, 2013, 06:42:30 pm »
+1
Sat 12:30pm
Sept 7, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
425 x1 Rest 1 | on-off: 5-1,

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
Rest 1 | Rest 9

Cable Rows - Standing One Arm - Paused Reps
Rest 5

* 3+3.5 hr sleep. 3rd straight day of sub 8hr sleep. 405 was not smooth. topped at 425. this would have been my 6th straight heavy day. thought about forcing a midday-afternoon 3-5hr sleep before lifting today but that will mess up my sleep pattern for the rest of my non-work days. if i did another 1-4pm sleep today, id most likely get the 455 but id be awake all night. deload day is good.
 
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1367 on: September 08, 2013, 05:30:42 pm »
0
Sun 12:30pm
Sept 8, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x0  :wowthatwasnutswtf:
425 x1 Rest 2 | on-off: 5-2,

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BWx30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 6

* 5+3.5 hr sleep. BW208. was pretty sure id get an easy 455 today. i underestimated the fatigue on my lower quads supporting volumes of  10x45s leg press calf raises. i was  doing 1-2 rest days only on the calf raises even though i started using the 10plates recently. the 405 was smooth but something did not feel right in my VMO area. good idea to put the pins before the 455.
* i did not even fatigue my mid-upper back on the 455x1 because my legs where not even strong enough to get me to the sticking point. i usually come back very strong after 2 days rest. if my legs are still tired tmrw, it will be my first 3-day rest in a long time.
 
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: Kingfush
« Reply #1368 on: September 09, 2013, 04:00:32 pm »
0
pansy.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Kingfish

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Re: Kingfush
« Reply #1369 on: September 09, 2013, 09:49:39 pm »
0
Mon 3:00pm
Sept 9, 2013

Full Squats - Paused
455 #80 | 465 #1 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #80 Day 1 | on-off: 5-2,1-

Calf Raise - Leg Press - Paused
Rest 2 of 4

Chins | Dips - Paused
BW x20 Day 1 | Rest 1 of 4

Cable Rows - Standing One Arm - Paused Reps
Rest 7 of 7

* 3+3+2.5 hr sleep. not a very good sleep because it was a warm. felt recovered but still had some doubts because the lower quad area still has some tightness. 405 went up smoothly but not fast/effortless enough for me to use 465 again. 455#80 went up routinely.
* will get better sleep and diet today. might go for 465#2 tmrw if all works out. BW 206-208 again. need to drink some more. too hot in here.

Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

adarqui

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Re: Kingfush
« Reply #1370 on: September 10, 2013, 01:34:33 am »
+1
Quote from: Kingfish on September 04, 2013, 05:41:31 pm
213.6kg 470x1 Day 1
<a href="http://www.youtube.com/watch?v=ZgZMtYm1seo" target="_blank">http://www.youtube.com/watch?v=ZgZMtYm1seo</a>

the bar turning me to a spring after i overdid the top portion of the lift again. (i usually slow down but i feel like bending the bar today)
<a href="http://www.youtube.com/watch?v=OK24if_JASw" target="_blank">http://www.youtube.com/watch?v=OK24if_JASw</a>

nasty
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Kingfish

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Re: Kingfush
« Reply #1371 on: September 10, 2013, 05:22:48 pm »
0
Tue 12:30pm
Sept 10, 2013

Full Squats - Paused
455 #80 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 #2 Day 2 | on-off: 5-2,2-

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

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

* 6 + 3.5 hr sleep. BW getting back up close to 208lb again after that setback with the calf raise/leg press fatigue. overexertion wrecks my diet too. i find it harder to force feed myself. it would have been a lot easier with sweets/cakes but i only carb up on rice.
* 405 was effortless but the 465#2 was not as easy like the first time i did it. if i don't see much improvement on the 405 tmrw, i might need to go back to 455.
* changed my log a bit to prioritize the rest days too on other things. on-off tracks how much consecutive days or rest days on the exercise. 
« Last Edit: September 10, 2013, 05:24:41 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1372 on: September 11, 2013, 08:17:15 pm »
0
Wed 12:30pm
Sept 11, 2013

Full Squats - Paused
455 #81 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #81 Day 3 | on-off: 5-2,3-0

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

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 1  | Rest 3  | on-off: 1-1, 1-0,1-3

* 6+3 hr sleep. BW 208lb. easy 405 but not strong enough to go 465. not much problem with the 455. will keep BW in the 208-210s and not fatigue the legs with too much calf raises. il see if in the next few weeks if i can maintain a daily 465.
* i might be too fatigued tmrw after work to get a 4th straight heavy day. did not get 10+hr sleep today.   
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1373 on: September 12, 2013, 09:58:22 pm »
0
Thur 4:30pm
Sept 12, 2013

Full Squats - Paused
455 #82 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #82 Day 4 | on-off: 5-2,4-0

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

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 2  | Rest 4  | on-off: 1-1, 2-0,1-4

* 5+2 hr sleep - not bad of a work night. still  keeping BW208. 455 did not fatigue me much. will get it again tmrw if i get another ~7hr+ sleep and strong diet.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1374 on: September 13, 2013, 09:31:33 pm »
0
Fri 4:30pm
Sept 13, 2013

Full Squats - Paused
455 #83 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #83 Day 5 | on-off: 5-2,5-0

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

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

* 6+1 hr sleep.  BW208. 455 heavier than yesterday but still got up silently. i need an 8hr+ sleep now to be strong again tmrw. 2 straight days of weak sleep.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1375 on: September 14, 2013, 09:38:11 pm »
+1
Sat 4:30pm
Sept 14, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #84 Day 6 | on-off: 5-2,6-0  :strong:

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

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 6  | on-off: 1-0, 2-2,1-6

* 5.5+2 hr sleep.  BW208. another sub 8hr+ sleep but still got a fast 405. 455 day 6 was heavy like yesterday but it still got up again.. silently.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1376 on: September 15, 2013, 09:46:41 pm »
0
Sun 4:00pm
Sept 15, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 error  :uhhhfacepalm:
425 x1 Rest 1 | on-off: 5-2,6-1,

Calf Raise - Leg Press - Paused
10x45s x20 Day 1 | on-off: 1-7,1-0

Cable Rows or Chins | Dips - Paused
Rest 1  or  Rest 3  | Bw x30 Day 1  | on-off: 1-1, 2-3,1-0

* 5.5 + 1.5 hr sleep. i usually go and lift on a sunday right after my first set of 5 hr sleep. decided to take another nap to tie my 7-day heavy top set PR. the 405 felt the same as the last 2-3 days. 455x1 would have gotten up but the pins (that i just put on) messed me up. i was centered but the bar rotated a little just enough to get the left 45 plate to tap it. i spent more time in the bottom waiting for the bar to stop shaking. i still got up to the sticking point but burned too much energy correcting the form error. the pins took the lift from me.

Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1377 on: September 16, 2013, 07:51:42 pm »
0
Mon 3:00pm
Sept 16, 2013

Full Squats - Paused
455 #85 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 1 | on-off: 5-2,6-1,1-0

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

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

* slept late ~3am monday morning because that second set of sleep last sunday. not very happy to get 5 + 2 hr on a non-work night.  not really that much sleep deprived because i was also asleep sunday 8-3pm. 
* got a routine smooth 455. i had BW208 and a 2-set sleep. the leg press calf-raises added some soreness on the calves/lower quads. did not affect the squats. will keep these every ~ 4-5 days. 7 day rest is too long. i get DOMS from lack of use.
* 455 is a daily routine top heavy set just a long as i get these 2 things taken care off - sleep and diet. i stand at work for 8+hrs most of the time... does not fatigue me at all.
* i will give myself until end of this month to stabilize the 208-210BW.. 475 should move by then.

Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1378 on: September 17, 2013, 06:33:26 pm »
0
Tue 12:30pm
Sept 17, 2013

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

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

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

* BW208. 5+2.5 hr sleep. i guess i'm not very tired skipping most of the other exercise. 455 was easy. that 470 rep gave me good confidence with this weight now. can go 465 tmrw if all soreness on my lower leg from sundays' leg press-calf raise is mostly gone.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1379 on: September 18, 2013, 07:10:39 pm »
+2
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>

Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.
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