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Author Topic: Kingfush  (Read 1057209 times)

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Raptor

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Re: Kingfush
« Reply #1380 on: September 18, 2013, 07:12:43 pm »
-2
Is this enough volume to allow you continued progress?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Kingfish

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Re: Kingfush
« Reply #1381 on: September 19, 2013, 09:13:57 pm »
0
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.
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 #1382 on: September 20, 2013, 09:28:51 pm »
0
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.
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 #1383 on: September 22, 2013, 02:06:14 am »
0
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.
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 #1384 on: September 22, 2013, 05:39:12 pm »
+1
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.
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 #1385 on: September 23, 2013, 06:25:24 pm »
+3
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.
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 #1386 on: September 24, 2013, 05:43:38 pm »
+1
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.


 
« Last Edit: September 24, 2013, 07:06:24 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 #1387 on: September 25, 2013, 06:43:02 pm »
+1
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. 
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 #1388 on: September 26, 2013, 08:42:47 pm »
+1
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.
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 #1389 on: September 27, 2013, 09:33:12 pm »
+1
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.
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 #1390 on: September 28, 2013, 09:02:30 pm »
+1
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.
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 #1391 on: September 29, 2013, 05:18:18 pm »
+2
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.

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 #1392 on: September 30, 2013, 09:23:40 pm »
+1
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.
« Last Edit: September 30, 2013, 10:29:05 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 #1393 on: October 01, 2013, 07:19:46 pm »
0
Tue 2:00pm
Oct 1, 2013

Full Squats - Paused
455 #98 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 16 | on-off: 5-2. 6-1. 16 of 21  :strong:

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

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

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 4  |  on-off: 1-0. 1-4

* BW210#9. 8hr+sleep. got good sleep again. 405 was easy enough to go 465 but felt like going for max straight days til sunday (#21). did a smooth 455. the hardest days are fri-sat-sun from a combination of accumulated sub 8hr sleep or the change of sleep pattern on sundays. this is a 3-day work night. it should not be as bad as last week sunday. i barely had anything over that 455. felt like the 470 rep with less fresh legs.
* added the single-arm standing dumbell press again. i don't like how the dips are adding mass to my pecs. need to build more shoulders to cover it up.
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 #1394 on: October 03, 2013, 12:04:36 am »
+1
Wed 2:00pm
Oct 2, 2013

Full Squats - Paused
455 #99 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 17 | on-off: 5-2. 6-1. 17 of 21  :strong:

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

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

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 5  |  on-off: 1-1. 1-5

* BW210#10. 8hr+sleep. 455 felt like a routine warmup weight today. 470 strong. 
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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