Author Topic: Kingfush (Read 1057501 times)

Kingfish · « **Reply #1980 on:** February 10, 2019, 07:52:37 am »

Feb 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10

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

Monday Nov 5, 2018 - start of daily 455s. Week 15

BW 208lb

Feb Week 2 of 4

Sun Feb 10

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets | seated chest press 120 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* felt a little stronger than yesterday but not very strong yet. might stay with 455 later this afternoon. vid of most recent 475 this monday or latest tuesday.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets | seated chest press 120 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Mon Feb 11

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* been feeling under the weather for 1.5 days now. dehydrated a little and feeling tired. got very good sleep this afternoon thats why i was able to maintain my routine. no 475 when i'm not thick. will start eating better when i recover from the colds. very cold SF temps in the last few days.

Tue Feb 12

morning
Squats 315s-365-405
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets
Rows one arm cable rows high 80 5x2 sets | double arm row reverse chest press machine 105-120 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* skipped the 455 this morning for better recovery. i could have gotten it but it will be a fight. still recovering from the colds. will do better later.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets
Rows one arm cable rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* been sleeping a lot. bw still dropped 5+lbs from the colds. not 100% but getting better. still have little appetite. dropped the one arm rowing from 90 to 80.

Wed Feb 13

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets
Rows one arm cable rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* feeling a little better than yesterday so i went for the 455 top set. still not 100% until the end of the week. i probably lowered my immune system getting excited and doing so many 475s last week. little cold virus did damage. will get more sleep. took some days off work. can't be inside cleanroom anyway with the colds.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets
Rows one arm cable rows high 80 5x3 sets, 50 20x1 sets
Calves seated calf raise soleus 4x45lb rest

Thur Feb 14

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets
Rows one arm cable rows high 80 5x3 sets | seated reverse chest press machine 120-135 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets
Rows one arm cable rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Feb 15

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets
Rows one arm cable rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* will start work tonight and this is only 1 day of work this week. took 2 days vacation on a 3-day week. bw doing well again. not dehydrated and feeling a lot better now.

afternooon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets
Rows one arm cable rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Sat Feb 16

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135-150 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* not sick anymore. desperately need to add some backoff sets on the squats.

Kingfish · « **Reply #1981 on:** February 17, 2019, 10:07:28 am »

Feb 17-23, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10

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

Monday Nov 5, 2018 - start of daily 455s. Week 16

BW 208lb

Feb Week 3 of 4

Sun Feb 17

morning
Squats 315s-365-405
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 135 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135-150 20x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets

* too cold this morning. did not feel like fighting a 455. will save it for later. week 16 now of daily 455s. feeling good about this. will add some 405s after the 455 this afternoon.

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 135-150 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135 20x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets

* will continue with the 405x3s and take them off to peak again for another shot at the 475s.

Mon Feb 18

morning
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 150 20x1 sets
Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets

* another 30s cold SF morning. did not matter. came in with sweat pants and long sleeves. legs primed nicely with the 405x3 12hrs ago. kept it at 405x2 so i dont burn out.

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 150 20x2 sets
Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets

Tue Feb 19

morning
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 150 20x1 sets, 195-225-255-285 3x1 sets
Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 255 3x2 sets, 270 3x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

Wed Feb 20

morning
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 225 5x2 sets, 240-255 3x2 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

* building fatigue on the squats but not fast enough to not recover. adding volumes of double arm rowing because i already forgot how comfortable this movement feels on the chest press machine. my feet are planted against the back rest and i sit on a 24" box in front of machine. working 4-nights this week.

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 skip. machine taken | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 skip machine taken | seated double hand row on reverse chest press 225 5x2 sets, 10x1 sets
Calves seated calf raise soleus 3x45lb skip

Thur Feb 21

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 rest | seated chest press machine 150 20x2 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 225 5x2 sets, 240 3x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

Fri Feb 22

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 rest | seated chest press machine 150 20x2 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 150 20x1 sets
Calves seated calf raise soleus 3x45lb rest

Sat Feb 23

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 rest | seated chest press machine 150 20x2 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 150 20x2 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

Kingfish · « **Reply #1982 on:** February 24, 2019, 10:58:09 am »

Feb 24 - Mar 2, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #11

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

Monday Nov 5, 2018 - start of daily 455s. Week 17

BW 208lb

Feb Week 4 of 4

Sun Feb 24

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 150 20x1 sets, 165-195-210 10x1 sets | seated dip machine 135-150 10x1 sets
Rows seated double hand row on reverse chest press 150 20x1 sets, 165-195-210 10x1 sets | seated lat pulldown machine 135-150 10x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.

* some little muscle in my inner left hip a little off from pushing heavy cryogenic tanks at work. walking normal if my strides are shorter. did the same when i squat. shorter steps and everything is cool. did 15mins of walking to loosen up and get rid of this anomaly. nothing injured or serious.

afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | seated dip machine 150 10x2 sets
Rows seated double hand row on reverse chest press 195 10x4 sets
Calves seated calf raise soleus 3x45lb rest

* hips normal again. don't like that feeling of something little hurting in the inner hip area. can't massage it. makes walking very awkward.

Mon Feb 25

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x3 sets
Rows seated rows on reverse chest press 195 10x3 sets | seated cable rows high pull 100 20x3 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.

* did more walking because it feels good. i already do a lot of walking at work but can't go wrong with more walking. i dont sweat at this snail pace.

afternooon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips rest
Rows seated rows on reverse chest press 195 10x4 sets | seated cable rows one arm 20-40-60 10x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets

Tue Feb 26

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips 10x1 sets
Rows seated cable rows one arm 25-50 10x1 sets, 60-70-80 5x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 115bpm.

afternoon
Squats 315s-365-405-455, 405x5
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest

* could have gotten a 475 but i stayed with the plan of consistent volumes. felt like i could have done 7 paused reps of 405. i did not tire much. will get 405x2 tmrw morning.

Wed Feb 27

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x1 sets
Rows seated cable rows one arm 60-70 10x2 sets, 60 15x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

* felt the fatigue from the 405x5 but it was not enough to skip the 405x2. i was planning on doing a backoff 60lb x20 on the one arm rowing but my grip called it at 15.

afternoon
Squats 315s-365-405-475#11, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x2 sets
Calves seated calf raise soleus 3x45lb rest

* back to back very strong afternoon. i changed my mind. i went for the 475 instead of more planned 405 backoff volumes and it looked like on vid that i could have done 495. will upload later.

475x1
<a href="http://www.youtube.com/watch?v=0E8OL2Oq_7Q" target="_blank">http://www.youtube.com/watch?v=0E8OL2Oq_7Q</a>

Thur Feb 28

afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Fri Mar 1

afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Sat Mar 2

afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240 10x1 sets, 255-270 5x1 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets, 4x45lb 5x2 sets

* took wed night off at work next week. will not work til thur night. did many things for the pushing this afternoon.

adarqui · « **Reply #1983 on:** February 25, 2019, 02:37:15 pm »

ya the hip stuff always freaks me out too. like you said, can't really get to it. that alone makes it more scary, because it can feel more like a joint issue.

walk squad:

"did more walking because it feels good. i already do a lot of walking at work but can't go wrong with more walking."

Kingfish · « **Reply #1984 on:** March 03, 2019, 10:39:11 am »

Mar 3-9, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #14

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

Monday Nov 5, 2018 - start of daily 455s. Week 18

BW 208lb

Mar Week 1 of 4

Sun Mar 3

morning
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210 10x1 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets

* strong already on a sunday morning.

afternoon
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240-255 10x1 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest

* did not feel any stronger this afternoon. pressing feeling very good.

Mon Mar 4

morning
Squats 315-365-405-455, 405x2
Shoulders seated chest press machine 225 10x3 sets | seated machine dips 150 10x2 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb 10x3 sets

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 3x2 sets, 225 10x1 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Tue Mar 5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets | seated machine dips 135 10x2 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

* squats did not feel that much tired from yesterdays 405x5. smith tricep bench pressing feels a lot better for my front delts. i'm just afraid of the bar slipping from my grip and crushing me.

afternoon
Squats 315-365-405-475#12, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest

* 475 got up again smoothly and no sticking point. thinking now that my top single could be heavier. don't know how to ramp up to a 485-495. if i go thru 405-440-485, i might get too tired already but will give it a try next time i feel this good.

Wed Mar 6

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets, 90 5x1 set
Calves seated calf raise soleus 3x45lb rest

afternoon
Squats 315-365-405-475#13, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 3x45lb rest

475x1 #13. felt easier than it looks
<a href="http://www.youtube.com/watch?v=uRBE1z4lRwE" target="_blank">http://www.youtube.com/watch?v=uRBE1z4lRwE</a>

Thur Mar 7

afternoon
Squats 315-365-405-475#14, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 3x45lb rest

* took whole week of work out due to family matters. skipped the morning. one of the very rare times that i don't lift after waking up. did not screw up my afternoon coordination. the afternoon felt the same as yesterday.

Fri Mar 8

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 3x45lb rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 3x45lb rest

* did not get good midday sleep. im sure it has something to do with my work rhythm. i did not stay awake for 13+hrs and my body is so used to that now. i barely got 4hrs of daytime sleep.

Sat Mar 9

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x3 sets

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x2 sets

Kingfish · « **Reply #1985 on:** March 10, 2019, 12:10:39 pm »

Mar 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #21

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

Monday Nov 5, 2018 - start of daily 455s. Week 19

BW 208lb

Mar Week 2 of 4

Sun Mar 10

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 10x3 sets, 3x45lb 10x1 sets

* still not getting longer sleep at days. been awhile since i slept more than 5hr straight. its been on and off 3-4hrs. i don't feel tired but i don't feel very strong either.

Mon Mar 11

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb rest

* im due for a straight 5+hr daytime sleep soon. im better off just working and sticking with my routine. this feels weird. things were out of my control. had to adjust last week and the following week.

afternoon
Squats 315-365-405-475#15, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 20x2 sets

* big difference when i sleep well. 475 top and another 405x5. will add more 405x5s but not on back to back workouts so i dont burn out. this is one of the strongest squat sessions i had. not the most difficult. i spent so much energy and will power to get 385 8x6 sets when i was younger and more reckless. lol

Tue Mar 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets, 70 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-475#16, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* got 3+4hrs sleep with about 1.5hr in between for an errand. not the best kind of daytime sleep but i was still very strong on the afternoon.

Wed Mar 13

morning
Squats 315-365-405-475#17, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 5x3 sets, 70 5x1 sets | seated reverse chest press rows 150-165 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* got almost 5hr sleep at night an felt very strong already. the 475 did not have a sticking point and was from a solid pause. if i can do another 475 later, then i'm really getting close to the 495.

afternoon
Squats 315-365-405-475#18, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 rest | seated reverse chest press rows 150-165-180-195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* did not get my ideal 5hr+ midday sleep. only got a little over 2.5hr because i had to do some errands. was not expecting to get the 475. did it without a sticking point too. i was tired after that. 405x5 would have been very hard. stopped at 405x2. will recover plenty of sleep tonight

Thur Mar 14

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated reverse chest press rows 180 10x3 sets, 195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

afternoon
Squats 315-365-405-475#19, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated reverse chest press rows 180-195 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

Fri Mar 15

morning
Squats 315-365-405-475#20, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 180 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

* another strong morning workout. my tricep bench press is up to 275x5s now. not very long til i go for the 315 here.

afternoon
Squats 315-365-405-475#21, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 210-225-240 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

Sat Mar 16

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets, 70 10x1 sets | seated reverse chest press rows 180 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* thought id be stronger this afternoon after sleeping well. no. tired. probably the volumes of benching, or its a saturday thing.

Kingfish · « **Reply #1986 on:** March 17, 2019, 10:38:14 am »

Mar 17-23, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #26

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

Monday Nov 5, 2018 - start of daily 455s. Week 20

BW 208lb

Mar Week 3 of 4

Sun Mar 17

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

* its been 20 weeks already since i started doing daily 455 top single.

afternoon
Squats 315-365-405-475#22, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

475#22 at a different 24hr on sunday. new platform. felt good here.
<a href="http://www.youtube.com/watch?v=DMyE8LgDCfE" target="_blank">http://www.youtube.com/watch?v=DMyE8LgDCfE</a>

Mon Mar 18

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-475#23, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb rest

Tue Mar 19

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

afternoon
Squats 315-365-405-475#24, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 10x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

Wed Mar 20

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

afternoon
Squats 315-365-405-475#25, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated cable rows one arm 75 rest
Calves seated calf raise soleus 2x45lb 20x2 rest

Thur Mar 21

afternoon
Squats 315-365-405-475#26, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

Fri Mar 22

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

Sat Mar 23

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1

adarqui · « **Reply #1987 on:** March 22, 2019, 10:41:56 pm »

beast as fu*k.

that new gym has a nice angle with the lighting.

LBSS · « **Reply #1988 on:** March 23, 2019, 10:52:52 am »

has your stance gotten even closer or is it just the angle?

seifullaah73 · « **Reply #1989 on:** March 23, 2019, 11:24:30 am »

Quote from: LBSS on March 23, 2019, 10:52:52 am

has your stance gotten even closer or is it just the angle?

Def beastin' with that squat, it looked comfortable.

I was gonna mention the same thing too. Your feet are quite narrower than shoulder width, probably hip width. is it problematic for the hips if you do wider stance.

Kingfish · « **Reply #1990 on:** March 24, 2019, 03:17:03 am »

Quote from: LBSS on March 23, 2019, 10:52:52 am

has your stance gotten even closer or is it just the angle?

just the angle. i try to do shoulder width or less. if i go wider, i get lower and wreck my lower back.

Kingfish · « **Reply #1991 on:** March 25, 2019, 12:55:29 am »

Mar 24-30, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#3

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

Monday Nov 5, 2018 - start of daily 455s. Week 21

BW 208lb

Mar Week 4 of 4

Sun Mar 24

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb rest

Mon Mar 25

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

afternoon
Squats 315-365-405-475#27, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

Tue Mar 26

morning
Squats 315-365-405-475#28, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

* using the 1RM calculators, 405x7=486, 405x8=503. if i can daily a 405x5 without a sticking point on the 5th rep, im most likely thick enough to peak to a 405x7-8 reps. my plan is to try 495x1 when im thick for daily 405x7s. or i just fukit and try later. the 475 this morning was easy.

afternoon
Squats 315-365-405-495#1, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* did not have a sticking point on the paused 495lb. not the strictest of pause. video looks shady. looked like i added plates after the rep. its ok. il get this again.

495#1
<a href="http://www.youtube.com/watch?v=GdJGdvbDzxI" target="_blank">http://www.youtube.com/watch?v=GdJGdvbDzxI</a>

Wed Mar 27

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* still feeling very strong. might go for 495 later again.

afternoon
Squats 315-365-405-495#2, 405x5
Shoulders smith machine tricep bench 275 5x2 rest
Rows seated cable rows one arm 75 5x3 rest
Calves seated calf raise soleus 2x45lb 20x1 rest

* only did squats this afternoon because of schedule. squats felt stronger than yesterday.

495#2
<a href="http://www.youtube.com/watch?v=qQqxob8zcR4" target="_blank">http://www.youtube.com/watch?v=qQqxob8zcR4</a>

Thur Mar 28

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* rare thur morning workout because i took a day off from work. will only do 2-nights work this week. would be nice to get 495 again later before i take it easy again.

afternoon
Squats 315-365-405-495#3, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

Fri Mar 29

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

Sat Mar 30

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 135 20x1 sets
Rows seated cable rows one arm 75 5x3 sets | 25 20x2 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

Kingfish · « **Reply #1992 on:** March 31, 2019, 09:43:56 am »

Mar 31 - April 6, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#5

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

Monday Nov 5, 2018 - start of daily 455s. Week 22

BW 208lb

April Week 1 of 4

Sun Mar 31

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 225 10x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* still weak. probably weak also this afternoon. body adjusting to worknights and getting my sleep rhythm back slowly. weak is relative. the 455 was easy. im just feeling not strong because im coming down from 495s now.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* sleep pattern is adjusting. was awake till 12 noon and only slept til 4:30ish.

Mon April 1

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets | double hand wide 100 20x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* did not sleep well during the day. did some errands and was not able to get back to my rhythm. still stronger than the last few days but need better sleep. il get that tonight and tomorrow.

Tue April 2

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* feeling stronger this morning.

afternoon
Squats 315-365-405-495#4, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* big difference when i sleep well. i could have added 10-15lbs more but will stay with the 495.

Wed April 3

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* same as yesterday morning. if get good sleep, il do the same in the afternoon too like yesterday.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* sleep sucked. did not get 6hr+. family thing. will try again tmrw. took day off work.

Thur April 4

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* got better sleep than yesterday afternoon. felt good and strong. like yesterday morning. will get good sleep later.

afternoon
Squats 315-365-405-495#5, 405x5
Shoulders smith machine tricep bench 275 5x1 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* working now til sat night. will not be strong again until monday next week.

Fri April 5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

Sat April 6

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x1 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

Kingfish · « **Reply #1993 on:** April 07, 2019, 11:51:51 pm »

April 7-13, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#7

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

Monday Nov 5, 2018 - start of daily 455s. Week 23

BW 208lb

April Week 2 of 4

Sun April 7

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

Mon April 8

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* feeling very strong already. will be 495 later if i get another 5hr nap later.

afternoon
Squats 315-365-405-495#6, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Tue April 9

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

afternoon
Squats 315-365-405-495#7, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* bw down 206lb and did not feel as strong as other days. got good sleep but tire fast on the 405s. stopped at rep 4. will eat better and be heavier tmrw afternoon.

Wed April 10

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#7, 405x5
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* smith machine was busy. no time to wait, have work. skipped the tricep benching. very good squats for this week. time to deload again and power thru the work nights.

Thur April 11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225 2x2 sets, 275-295-315 x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* trying something different on the tricep benching. will move up to 295 x2s tmrw.

Fri April 12

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat April 13

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Kingfish · « **Reply #1994 on:** April 14, 2019, 10:36:14 am »

April 14-20, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#9

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

Monday Nov 5, 2018 - start of daily 455s. Week 24

BW 208lb

April Week 3 of 4

Sun April 14

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2-275-295-315, 315 x1 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Mon April 15

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* last week, i worked 4 days and did the saturday 7pm-8am 4th day. felt already strong on the sun afternoon and got the 495 monday afternoon. this week, i did not have a saturday night and should have been strong already on the sunday afternoon but it did not go like last week. im strong this morning and should get the 495 later. had to wait for 2 sleep cycle recovery this week.

afternoon
Squats 315-365-405-495#8, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* gym was packed and i had to use the power rack and walk a mile backwards to get the rep. bad idea on the 495lb. the walk felt like it took some energy out of me. got the paused rep but it was heavier than usual. will use the cage from now on when i go over 455lb.

Tue April 16

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* want to be stronger in the afternoon so held the backoff to doubles.

afternoon
Squats 315-365-405-495#9, 405x4
Shoulders smith machine tricep bench 275-315, 315 1x2 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* 495 was very heavy this afternoon. might just be because of that 5-6 steps i took yesterday with the 495. if i feel no so good on the afternoon tmrw, il hold off on the heavy and give myself more time to recover better.

Wed April 17

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Thur April 18

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Fri April 19

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat April 20

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

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