Author Topic: Kingfush (Read 1057232 times)

vag · « **Reply #1950 on:** September 26, 2018, 04:52:37 am »

Back to multi 455 per week again now, KF is sooooo boss!!!

Kingfish · « **Reply #1951 on:** September 26, 2018, 05:28:54 am »

Quote from: vag on September 26, 2018, 04:52:37 am

Back to multi 455 per week again now, KF is sooooo boss!!!

was not expecting it at this little 198-200lb bw until that one sunday afternoon a few weeks back when i tried to multi rep 405 and got to 5 reps. could have done another 1 or 2 rep but was outside the pins and dont want to make a scene.

Kingfish · « **Reply #1952 on:** September 30, 2018, 11:19:18 am »

Sept 30 - Oct 6, 2018

Full Squats - Paused - Maintenance
455 #240 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Sept Week 1 of 5

Sun Sept 30

morning
Squats 315s-365-405, 275 3x4 sets
Shoulders smith machine inclined press 185 5x1 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x2 sets, 75 5x2 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-435, 275 3x2 sets
Shoulders smith machine inclined press 185 5x4 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Mon Oct 1

morning
Squats 315s-365-405-435, 275 3x2 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455#236 275 3x1 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 250 5x3 sets, 270 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets, 5x45lb 5x1 sets

Tue Oct 2

morning
Squats 315s-365-405-435, 275 3x1 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x1 sets
Rows seated machine lat pulldown 250 5x3 sets, 270 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#237, 275 3x1 sets
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x2 sets, 150 5x1 sets
Rows seated machine lat pulldown 250 5x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets, 5x45lb 5x1 sets

* might skip the 435 tmrw morning so i'm more fresh in the afternoon. i took the wed night off so il be doing double workouts til thur.

Wed Oct 3

morning
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x3 sets
Rows seated machine lat pulldown 250 5x2 sets, 270 5x1 sets, 210 10x2 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#238, 275 3x1 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets, 210 10x2 sets | one arm cable lateral rows 60 5x3 sets sets
Calves seated calf raise soleus 4x45lb 10x2 sets, 5x45lb 5x1 sets

Thur Oct 4

morning
Squats 315s-365-405-455#239, 275 3x1 sets
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets sets
Calves seated calf raise soleus 4x45lb 10x2 sets, 5x45lb 5x1 sets

* was planning on stopping at 405 for more energy to the afternoon heavy. the 405 felt like it was afternoon already. had to go 455 and got it without any issue. il probably get it again later after some 7hr sleep.

afternoon
Squats 315s-365-405-455#240
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets, 5x45lb 5x1 sets

Fri Oct 5

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 185 5x3 sets, 205-225 5x1 sets | seated dip machine rest
Rows seated machine lat pulldown 210 10x2 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets, 5x45lb 5x1 sets

Sat Oct 6

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 185 5x3 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x2 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

adarqui · « **Reply #1953 on:** September 30, 2018, 11:39:21 am »

Quote from: Kingfish on September 26, 2018, 05:28:54 am

Quote from: vag on September 26, 2018, 04:52:37 am
Back to multi 455 per week again now, KF is sooooo boss!!!

was not expecting it at this little 198-200lb bw until that one sunday afternoon a few weeks back when i tried to multi rep 405 and got to 5 reps. could have done another 1 or 2 rep but was outside the pins and dont want to make a scene.

^ the beast ^

4:55 is my goal pace per mile for 2 mile+ in races, and weekly mile efforts.

coincidence?

Kingfish · « **Reply #1954 on:** October 07, 2018, 11:04:56 pm »

Oct 7-13, 2018

Full Squats - Paused - Maintenance
455 #243 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Sept Week 2 of 5

Sun Oct 7

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 5x4 sets, 205 5x1 sets, 225 3x1 sets | seated dip machine 150 10x1 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Mon Oct 8

morning
Squats 315s-365-405, 275x3
Shoulders smith machine inclined press 185 5x2 sets, 205 5x1 sets, 225 3x1 sets | seated dip machine 150 10x1 sets
Rows seated machine lat pulldown 210 10x2 sets, 220 10x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* feeling a lot stronger already. adding intensity to the shoulder pressing. as long as my back stays fresh, il keep this pace.

afternoon
Squats 315s-365-405-455#241
Shoulders smith machine inclined press 185 5x2 sets, 205 5x1 sets, 225 3x1 sets | seated dip machine 135-150 10x1 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Tue Oct 9

morning
Squats 315s-365-405-455#242, 275x3
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x2 sets, 220 10x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets, 5x45lb 5x1 sets

* nothing special with my night time nap but felt very thick already in the morning. was stronger than yesterday afternoon.

afternoon
Squats 315s-365-405-455#243
Shoulders smith machine inclined press 185 5x2 sets, 205 5x1 sets, 225 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Wed Oct 10

morning
Squats 315s-365-405
Shoulders smith machine inclined press 205 5x2 sets, 225 5x1 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 10x3 sets

* legs feel strong but my back got a little beating from the 225 5x2 sets yesterday on the shoulder pressing. skipped the heavies on the squats for better recovery.

afternoon
Squats 315s-365-405, 405x5
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine rest
Rows seated machine lat pulldown rest | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus rest

Thur Oct 11

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus rest

Fri Oct 12

afternoon
Squats 315s-365-405,
Shoulders smith machine inclined press 225 5x2 sets, 275x1 | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Sat Oct 13

afternoon
Squats 315s-365-405,
Shoulders smith machine inclined press 225 5x4 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Kingfish · « **Reply #1955 on:** October 14, 2018, 10:35:27 am »

Oct 14-20, 2018

Full Squats - Paused - Maintenance
455 #24 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Sept Week 3 of 5

Sun Oct 14

morning
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x3 sets
Rows one arm cable high pull 40-50-60-75 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus rest

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x3 sets
Rows one arm cable high pull 60-75-100 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Mon Oct 15

morning
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x3 sets, 90 5x1 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus rest

* strong enough for 435 but skipped it for an easier 455 later.

afternoon
Squats 315s-365-405-455#244
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75-90 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* did not tire or strained anything in the 455. will get good sleep and dinner. see if i can do this again tmrw morning.

Tue Oct 16

morning
Squats 315s-365-405-455#245
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x2 sets, 90 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-455#246
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x2 sets
Rows one arm cable high pull 75 5x2 sets, 90 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* i will stop counting the 455lb if i can get it on my working days consistently. even with 2x/day on my non-work days, i still get very weak on the bad side of the week.

Wed Oct 17

morning
Squats 315s-365-405-455#247
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x2 sets | one arm cable lateral rows 60 5x2 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455#248
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 rest
Rows one arm cable high pull 75 5x2 sets, 90 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest

Thur Oct 18

afternoon
Squats 315s-365-405-455#249
Shoulders smith machine inclined press 225 5x4 sets | seated dip machine 135 rest
Rows one arm cable high pull 75 5x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus rest

* got the 455. it was heavy. will see if i can be stronger tmrw after i get adjusted to the work schedule.

Fri Oct 19

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 rest
Rows one arm cable high pull 75 5x2, 100 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus rest

Sat Oct 20

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 rest
Rows one arm cable high pull rest | one arm cable lateral rows 60 5x2 sets
Calves seated calf raise soleus rest

* did not have a lot of time to gym today because of an evening dinner. did little things. still not 455 strong on a worknight. took the night off and will lift again sunday morning.

Kingfish · « **Reply #1956 on:** October 21, 2018, 11:29:50 am »

Oct 21-27, 2018

Full Squats - Paused - Maintenance
455 #254 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Sept Week 4 of 5

Sun Oct 21

morning
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x2 sets
Rows one arm cable high pull 75 5x3 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus rest

* still weak from the work night. will get 455 tmrw.

Mon Oct 22

morning
Squats 315s-365-405-455#250
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets
Rows one arm cable high pull 75 5x2 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455#251
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x1 sets
Rows one arm cable high pull 80 5x4 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets, 5x45lb 5x1 sets

Tue Oct 23

morning
Squats 315s-365-405-455#252
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135-150 10x1 sets
Rows one arm cable high pull 75 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x2 sets
Calves seated calf raise soleus rest

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press rest | seated dip machine 135-150-165 10x1 sets
Rows one arm cable high pull 75 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* strong for 455 but decided to skip because my back can be more fresh. will get it tmrw morning. skipped the shoulder pressing.

Wed Oct 24

morning
Squats 315s-365-405-455#253
Shoulders smith machine inclined press 225 rest | seated dip machine 135-150-165 5x1 sets
Rows one arm cable high pull 75 5x2 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets, 5x45lb 5x1 sets

* back felt a lot better this morning. skipped the shoulder pressing again and try for another 455 before my work week starts.

afternoon
Squats 315s-365-405-455#254
Shoulders smith machine inclined press 225 rest | seated dip machine 150-165 5x1 sets
Rows one arm cable high pull 75 rest | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest

Fri Oct 26

afternoon
Squats 315s-365-405, 275x3
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 150-165-180 5x1 sets
Rows one arm cable high pull rest | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets, 5x45lb 5x1 sets

Sat Oct 27

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x4 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus rest

Kingfish · « **Reply #1957 on:** October 28, 2018, 10:02:48 am »

Oct 28 - Nov 4, 2018

Full Squats - Paused - Maintenance
455 #257 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Oct Week 5 of 5

Sun Oct 28

morning
Squats 315s-365-405
Shoulders smith machine inclined press 225 5x1 sets | seated dip machine 150 5x3 sets, 165 5x2 sets
Rows one arm cable high pull 80 5x3 sets | one arm cable lateral rows 60 5x4 sets, 75 5x2 sets
Calves seated calf raise soleus 4x45lb 5x4 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 225 3x2 sets | seated dip machine 150 5x3 sets, 165 5x2 sets
Rows one arm cable high pull 80 5x4 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus rest

Mon Oct 29

morning
Squats 315s-365-405-455#255
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest

* i did not physically tire myself at work this week as i'm mostly on the documentation side of work. mostly seating town. i still needed 3 workouts just to get back to the 455. i was off on sat morning. got good sleep on sat day. sat afternoon, sunday am and pm were still "post work" weak.
* its not the muscle. IMO, the mental energy to tense the muscle is the difference here. if i'm well recovered on sleep, i can put more energy in keeping my legs as one solid unit and it always make me feel thicker.

afternoon
Squats 315s-365-405-455#256
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest

* exact copy of mornings workout. did not plan it. just happened.

Tue Oct 30

morning
Squats 315s-365-405-455#257, 275x3
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405,
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* was not happy with the explosiveness of the 405. sleep was good. just don't want to use too much this afternoon and burn out tmrw. tmrw will be a good day.

Wed Oct 31

morning
Squats 315s-365-405
Shoulders smith machine inclined press 225 rest | seated dip machine 150-165 5x2 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* still not satisfied with how i overpowered the 405. the 455 would have been a fight. been trying to be healthy and avoid these very near max singles.

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 225 3x4 sets | seated dip machine 150 5x4 sets
Rows one arm cable high pull 80 rest | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb rest

* something in my lowerback got beat by all these 100lb 1 arm cable high pull. 405 was easy but i can tell that something inside there is not solid. skipped the heavys for today.

Fri Nov 2

afternoon
Squats 315s-365-405, 275 10x1 sets
Shoulders smith machine inclined press 225 3x2 sets | seated dip machine 150-165 5x2 sets, 180 5x1 sets
Rows one arm cable high pull 75 5x2 sets | one arm cable lateral rows 60 rest
Calves seated calf raise soleus 4x45lb rest

Sat Nov 3

afternoon
Squats 315s-365-405, 275 10x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x2 sets
Rows bw pullups close grip neutral 5x3 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Kingfish · « **Reply #1958 on:** November 04, 2018, 11:00:18 pm »

Nov 4-10, 2018

Full Squats - Paused - Maintenance
455 #266 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Nov Week 1 of 4

Sun Nov 4

afternoon
Squats 315s-365-405, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x2 sets | bw dips 10x2 sets
Rows bw pullups close grip neutral 5x2 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Mon Nov 5

morning
Squats 315s-365-405-455#258, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x4 sets, 165 5x2 sets
Rows bw pullups close grip neutral rest | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#259, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* lowerback feeling very fresh in the past few days.

Tue Nov 6

morning
Squats 315s-365-405-455#260, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#261, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x2 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* dont know if i will even think about adding the smith shoulder pressing anytime soon. no back soreness is a very good thing.

Wed Nov 7

morning
Squats 315s-365-405-455#262, 275 5x1 sets
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows 60 5x3 sets, high 40-50-60 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#263, 275 5x1 sets
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable low lateral rows 60 5x3 sets, high 50-60 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Thur Nov 8

afternoon
Squats 315s-365-405-455#264
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable low lateral rows high 60 5x3 sets, 70 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Fri Nov 9

afternoon
Squats 315s-365-405-455#265
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x3 sets, 70 5x1 sets
Calves seated calf raise soleus rest

* woot! second work night with a 455. will be nice to get it again tmrw. did not think i will be strong because i was having difficulty breathing from all this smoke. san francisco air quality so bad right now from all the fires. smells really bad outdoors.

Sat Nov 10

afternoon
Squats 315s-365-405-455#266, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x3 sets, 70 5x1 sets | low row 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* 455 very heavy this afternoon but got it again.

LBSS · « **Reply #1959 on:** November 05, 2018, 02:15:29 am »

i still think you should enter a PL comp. don't even try to really max, just do it one day instead of regular training. would be really interesting to see how much you can DL with no practice but a big squat and lots of back work.

adarqui · « **Reply #1960 on:** November 05, 2018, 09:32:22 am »

Quote from: LBSS on November 05, 2018, 02:15:29 am

i still think you should enter a PL comp. don't even try to really max, just do it one day instead of regular training. would be really interesting to see how much you can DL with no practice but a big squat and lots of back work.

if he does one, he should just do one event (squat, obviously, lol).

I really love "raw PL" (absolutely nothing, no belt, no wraps etc).

LBSS, check the 198 lb weight class squat record in California:

https://rawpowerlifting.com/wp-content/uploads/2018/07/CALIFORNIA-STATE-POWERLIFTING-RECORDS.pdf

Kingfish, how's your sister's marathoning/running going?

LBSS · « **Reply #1961 on:** November 05, 2018, 11:35:20 am »

LOL kf could break that squat record tomorrow.

Kingfish · « **Reply #1962 on:** November 05, 2018, 08:10:50 pm »

Quote from: adarqui on November 05, 2018, 09:32:22 am

Quote from: LBSS on November 05, 2018, 02:15:29 am
i still think you should enter a PL comp. don't even try to really max, just do it one day instead of regular training. would be really interesting to see how much you can DL with no practice but a big squat and lots of back work.

if he does one, he should just do one event (squat, obviously, lol).

I really love "raw PL" (absolutely nothing, no belt, no wraps etc).

LBSS, check the 198 lb weight class squat record in California:

https://rawpowerlifting.com/wp-content/uploads/2018/07/CALIFORNIA-STATE-POWERLIFTING-RECORDS.pdf

Kingfish, how's your sister's marathoning/running going?

sister still running like forrest jump.

480lb at 198... interesting. there was a time not long ago that i did the 2nd 455 for the day and felt like i could have done 475 instead. i'm pretty good in guessing my near max weight for the day.

Kingfish · « **Reply #1963 on:** November 11, 2018, 11:02:06 am »

Nov 11-17, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Nov Week 2 of 4

Sun Nov 11

morning
Squats 315s-365-405, 275x3
Shoulders seated dip machine 150 5x6 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets, 70 5x1 sets | low row 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* very cold morning. didn't feel like fighting the 455. could have 435 easily but saved it for later.

afternoon
Squats 315s-365-405, 275x3
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable low lateral rows high 60 5x3 sets, 80 5x1 sets | low row 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* gear failure. i used a different board short today because of laundry sunday. i wrecked my shorts on the warmup sets. stopped and just do it tmrw. i was already strong. ohwell.

Mon Nov 12

morning
Squats 315s-365-405-455#267, 275x3
Shoulders seated dip machine 150 5x6 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 60 5x3 sets, 80 5x1 sets | low row 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x4 sets

afternoon
Squats 315s-365-405-455#268, 275x3
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets | low row 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Tue Nov 13

morning
Squats 315s-365-405-455#269, 275x3
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 80 5x3 sets, 100 2x1 sets | low row rest
Calves seated calf raise soleus 4x45lb 5x3 sets

* tried the full stack of 200 on the high lateral rowing. it was alright. could have done 5 but don't want anything to tire at this time.

afternoon
Squats 315s-365-405-455#270, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 70 5x4 sets | low row 60 5x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* 455 was easy today. i'm not getting as much sleep as i usually do because of a grind of gear pc game. still getting a combined 7.5hr+ of sleep per 24hr.

Wed Nov 14

morning
Squats 315s-365-405-455#271, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-455#272, 275x3
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus rest

Thur Nov 15

afternoon
Squats 315s-365-405-455#273, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x1 sets

Fri Nov 16

afternoon
Squats 315s-365-405-455#274
Shoulders seated dip machine 150 5x2 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 80 5x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Sat Nov 17

afternoon
Squats 315s-365-405-455#275, 275x3
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Kingfish · « **Reply #1964 on:** November 18, 2018, 10:43:59 pm »

Nov 18-24, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Nov Week 3 of 4

Sun Nov 18

afternoon
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets, 70 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* did daily 455s this week on my 4-night long work week. il stop counting these now.

Mon Nov 19

morning
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455, 315x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 60-70 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Tue Nov 20

morning
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-455, +10
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 70 5x3 sets, 80 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* finally overpowering the 455. skipped the backoff and see if i can do 465-475 tmrw morning.

Wed Nov 21

morning
Squats 315s-365-405-455 +10
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 80-90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455 +10
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70-90 5x2 sets
Calves seated calf raise soleus 4x45lb rest

Thu Nov 22

morning
Squats 315s-365-405-455 +10
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 90 5x2 sets
Calves seated calf raise soleus 4x45lb rest

* worked 7pm-8am last night and slept 8:30am-12:45pm. lifted very early because gym closes at 2am thanksgiving day. was half asleep at the gym but still got my routine done. back home at 2pm and will sleep again to work tonight.

Fri Nov 23

afternoon
Squats 315s-365-405-455
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Sat Nov 24

morning
Squats 315s-365-405-455
Shoulders bw dips 5x2 sets, 10x2 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455
Shoulders bw dips 10x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

* got off early from work and was able to take a few hrs nap in the early morning. took wed off and will not work until thursday night. plenty of time to do double workouts. eating more too and taking my bw to 204-208lb.

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