Author Topic: Kingfush (Read 1057213 times)

Kingfish · « **Reply #525 on:** January 31, 2012, 01:45:24 pm »

Tue
Jan 31, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x1

Sled
- light loaded short sprints

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* paused 420x1 not very explosive but still light enough for daily repeatable max ~ 2.5BW @ 170lb dry weight. this 420 should have been easy today if i didn't go for 440x1 yesterday. need to really focus and save energy for the x8 sets. daily 420s gets me 440 anyway within a few days of proper peaking. (or i can also do 440 non-paused and get it over with)
* recovery day so kept back-up set to 350 8x1. plan is to do 3 days a week of 8x2, and the rest are 8x1. if lowerback says no, il break the set down to 4reps to get the same volume.
* lower back recovering well today. still doing 4-6 reps of heavy back extensions at home. nothing more than 8 reps.
* noticed that im getting really ripped with this high rep 350s while taking in also ~ 60-80g of BCAAs. 10g dissolved in 160-180oz water. first and last serving of the day contains 5-10g of creatine predissolved in near boiling water. lowered coffee to 3-4 expresso now per workout.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1

Kingfish · « **Reply #526 on:** February 01, 2012, 02:24:09 pm »

Wed
Feb 1, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* 350x8 back up sets were easiest today. body probably got accustomed already to the volumes from the last few days. will do another single 350x8 tmrw as a light workout and on fri, il go for 370x6 (430RM, 350x8=435RM). if 370 feels heavy, il break it down to multi sets of 4. one thing i learned is pushing and trying to complete a lift without an explosive start from the full bottom position really eats away the lowerback. not good if i only have less than 24hours of recovery.
* warmup rests are 4-6min for the sub 350, 8-12min for the 350+ (80%RM+). i can also get the same heavy lifts at 22-24mins but it will somewhat be a little less coordinated. IMO, with a good amount of strength still there after 24mins, this is a good thing during my testing. i can either go short or long rests without worrying about being used to it.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2

Kingfish · « **Reply #527 on:** February 02, 2012, 11:55:42 pm »

Thur
Feb 2, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* was not able to stop myself at 350 8x1. legs felt really explosive - did another set of 8x1. if i feel weak tmrw for the 370s, il just do 4x2-4sets on that. 420x1 went up convincingly. did not do 440 because 350x8s are my goals right now. hard to stick to plan but controlled ego today.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370

Kingfish · « **Reply #528 on:** February 03, 2012, 11:20:21 pm »

Fri
Feb 3, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x2

* lowerback held the weight longer than it should at rep 5-6. stopped at rep 6. could have gotten up to 8 by how my legs were still able to push the weight up, but losing some explosiveness at the bottom and getting a slower concentric means beating up the back at lot more than i need to.. can't maintain that pace and recover fast enough for a lift the next day.
* 2nd set of 6 reps felt easier but same loss of explosiveness due to fatigue at reps 5-6. i will continue doing 4-6reps of 370 for this week, eat a lot more and by next week, i will try 370x8. will keep top warmup paused single to 420x1.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2

Kingfish · « **Reply #529 on:** February 04, 2012, 07:00:35 pm »

Sat
Feb 4, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x1

* 420 not very explosive. had to grind a bit midway up - no lowerback collapsing or form issues.. just weaker legs. this is my 4 day week at work so il have to work tonight. sleep 8:30-2:30, lift 3-4pm.. still have to go back home to eat.
* 370 6x2 yesterday + 6hr sleep for the last 2 days slowed down recovery a bit.. 370x6 was heavy today, i already started taking 2 breaths between at rep 3-4. lowerback kept its form but was just supporting the weight longer than it should because the legs did not give the bar a good momentum from the hole. concentric was slower.
* would have been better if i just did 370x4 and get a stronger workout tmrw. after work tonight, i will get some good sleep and by sunday pm, il see how my lifts go.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1

Kingfish · « **Reply #530 on:** February 05, 2012, 05:57:02 pm »

Sun
Feb 5, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 4x2

* thought id be screwed at 420x1 after the 400 felt heavy already. good thing the 400 turned some more muscles on.. 420x1 still went up nicely after the pause. heavier than usual but not heavy enough for a war cry..
* split the set to 370 4x2. not strong enough for explosive 6 reps. 4 days of 13hr night schedule on my 4 day week - 3 days of 6-7hr max sleep without a post workout nap. ate good but a strong sleep is always a good thing.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2

After lots of back up sets - legs look more apeshit. higher casein and brown rice to raise calorie intake. bcaa drinks + creatine too

nba8340 · « **Reply #531 on:** February 05, 2012, 07:08:47 pm »

holy shit man, those are some big ass thighs

Kingfish · « **Reply #532 on:** February 06, 2012, 01:15:02 pm »

Mon
Feb 6, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x2

* slept from 9pm - 7:30am. recovered well. 420x1 was very explosive. 370 rep 1-4 single breaths between reps. starting to lose a bit of explosion at rep 5-6. 8 rep possible from the legs, will kill lower back. did 2 back up sets.
* 2nd set of 370x6 took 22mins. lowerback still tense after 16mins. losing noticeable concentric speed at 370 reps 4+ really killing the torso stabilizing muscles. high reps squats to build larger muscles - explosion / concentric speed will be faster - lowerback will have just enough time to support the weight without tiring. whatever im doing right now is working. paused 420 today is the lightest it has ever felt.
* rests between sets all the way to 420x1 5-6mins. not bad. was not increasing intensity by cutting rest time. im just trying to figure out why on some days, short rests work better, some days it messes it up. IMO, if fully recovered for that day, 6min max rest will have positive effects on the next heavier set. i have no intention of adding unnecessary intensity by cutting my rests short, but if id be stronger on the next set at 6mins compared to 24, il do the 6 mins.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2

Kingfish · « **Reply #533 on:** February 07, 2012, 01:23:09 pm »

Tue
Feb 7, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x1

* weak today from the 370 6x2 yesterday - even with good sleep, plenty of protein and contrast bath/spa. lower back held its own. legs are tired. stopped at 6x1 back up. will summon up a 6x2 tmrw if nothing goes wrong.
* it may take me a while, probably another 2-3 weeks with consistent 370x6s until i get to 8 explosive reps.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1

Kingfish · « **Reply #534 on:** February 07, 2012, 09:06:31 pm »

Tue Afternoon
Feb 7, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x0

* slept 2-3hrs after a strong lunch and a couple of whey protein shakes/bcaa and creatine cocktail.. legs felt bloated. went to the gym again for a blitz lift. 4-6min between sets. did not even bring my laptop to keep myself occupied while resting.. i just blasted the paused rep warmup template. i feel stronger this afternoon compared to the morning lifts. no back up set. might mess up my lifts tmrw.

Kingfish · « **Reply #535 on:** February 08, 2012, 01:14:18 pm »

Wed
Feb 8, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 4x2

* light workout. legs are tired. can't get any better food,rest and sleep. i should be a lot stronger tmrw, otherwise im burning out.
* new workout cocktail - 1/3 black ice coffee + 2/3 dark chocolate whey protein. also, preparing whey protein shakes ~ 6-8hrs before consuming really gets the solution fused nicely and taste a lot better - just like the pre-made single packet shots.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1 4x2

Kingfish · « **Reply #536 on:** February 09, 2012, 08:45:34 pm »

Thur
Feb 9, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 +6+7

* not burned out after all. just the 2-3 day strength/fatigue curve.. 420x1 paused was very easy again. rests kept at 5-6mins all the way to the first set of 370x6. rep 6 was not very explosive so stopped there. rest 14mins for 2nd set of 370s
* 2nd set of 370s felt easier as always and i had enough explosion on the 6th rep and went for another. 7th rep slowed down. still not a grinding rep but i'm not happy with the speed of concentric. called it a day.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1 4x2 6+7

Kingfish · « **Reply #537 on:** February 10, 2012, 08:18:07 pm »

Fri
Feb 10, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 6x2

* did not get good daytime sleep. 6-7hrs on a work night is expected but i woke up 2x because i drank too much water/BCAA a few hours before sleeping. bad idea. i was strong but not as explosive as i expected for bloated/locked legs. 425x1 did not go up as easily as i thought it would - slowed down halfway up and i had to grind to get the rep - not good for a daily submax warmup. 420 felt very easy last time so i moved to 425 from now.
* back up set now at 375x6. thats still -50 from the top paused rep wamrup.
* tmrw and sun most likely a light day - il squeeze in my speed/jumps in there.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1 4x2 6+7
Week 3 375 6x2

Kingfish · « **Reply #538 on:** February 11, 2012, 07:04:05 pm »

Sat
Feb 11, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* spent a lot of effort pushing the 425 up after the bar slowed down at 1/2 up. explosiveness from the paused start not enough to make the lift a sub-max effort.
* back up sets stopped at rep4.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1 4x2 6+7
Week 3 375 6x2 4x2

Kingfish · « **Reply #539 on:** February 12, 2012, 12:02:04 pm »

Sun
Feb 12, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 6x1

* good rest, sleep and food. strength coming back nicely. 425x1 a lot more explosive than yesterday. not the smoothest concentric but still good enough to have something left.
* stopped at 1 set of 375x6. concentric speed slowed down at rep6. called it a day.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1 4x2 6+7
Week 3 375 6x2 4x2 6x1

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Author Topic: Kingfush (Read 1057213 times)

Kingfish

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