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Author Topic: Kingfush  (Read 1057862 times)

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Kingfish

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Re: Kingfush
« Reply #1530 on: December 07, 2014, 08:37:00 pm »
0
Dec 7-13  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 7

315-365-405
seated shoulder press 75lbx5

Mon Dec 8

315-365-405 +40
chins 45lbx8

Tue Dec 9

315-365-405-440
seated shoulder press 75lbx6

BW 204-208lb

Wed Dec 10

315-365-405
chins 45lbx8

Thur Dec 11

315-365-405
chins 45lbx8

Fri Dec 12

315-365-405
chins 45lbx8

Sat Dec 13

315-365-405
chins 45lbx6
seated shoulder press 75lbx4
« Last Edit: December 14, 2014, 12:04:43 am by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Kingfish

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Re: Kingfush
« Reply #1531 on: December 14, 2014, 04:22:51 pm »
+1
Dec 14-20  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 14

315-365-405

Mon Dec 15

315-365-405-440 +10
seated shoulder press 75lbx6
chins 45lbx8

Tue Dec 16

315-365-405
chins 45lbx4

Wed Dec 17

315-365-405
chins 45lbx6

Thur Dec 18

#1
315-365-405
seated shoulder press 75lbx7

* vacationing for a week in chicago. will not work for 4 days this week. just eat sleep lift and have a good time here. no 24hr fitness. did a weekly pass on xsportfitness gym (only 24hr gym here). not as clean and modern as 24hr but cant complain. felt so much stronger whenever i get my midday naps. will lift again later to burn extra calories from the deep dish pizzas here.

#2
315-365-405-440
seated shoulder press 80lbx6
chins 45lbx8
seated calf raises sled 4x45lbs x24
 
* everything else was strong besides the squat. still no 455 even on 12+hr sleeps. need that 208-212BW to get 200kg+.

Fri Dec 19

#1
315-365-405
chins 45lbx8

#2
315-365-405-440 +15
seated dumbell shoulder press 80lbx6

* could get a 455 but it will be a painful crawl. its been a while since i got back to back 440s and feel stronger on the 2nd day.

Sat Dec 20

#1
315-365-405
seated db shoulder press 80lbx5

#2
315-365-405-440+10
seated db shoulder press 80lbx6

* last night here in chicago. leaving tmrw morning for SF.
« Last Edit: December 20, 2014, 03:07:43 pm by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Kingfish

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Re: Kingfush
« Reply #1532 on: December 21, 2014, 06:50:06 am »
0
Dec 21-27  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 21

#1
315-365-405

#2
315-365-405
seated shoulder db press 80lbx4

Mon Dec 22

#1
315-365-405
chins 45lbx7

#2
315-365-405 +40
seated db press 80lbx4
chins 45lbx7

Tue Dec 23

#1
315-365-405


#2
315-365-405 +40
chins 70lbx4

* did not use 440+. 405 did not go up as fast as i wanted. will rest more

Wed Dec 24

#1
315-365-405-405
chins 70lbx4

Thur Dec 25

315-315-315

Fri Dec 26

315-365-405
seated db press 75lbx5

Sat Dec 27

315-365-405
seated db press 75lbx6
chins 45lbx8


« Last Edit: December 28, 2014, 01:43:14 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 #1533 on: December 28, 2014, 01:41:51 pm »
0
Dec 28 - Jan 3, 2015

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 28

315-365-405
chins 45lbx8
dips bwx10 x10

Mon Dec 29

#1 315-365-405
chins 45lbx7
dips bwx10

#2 315-365-405-440 +10
seated db press 75lbx7

Tue Dec 30

#1 315-365-405
dips bwx10

#2 315-365-405-455#174
315x4 no-pause
chins 45lbx8

Wed Dec 31

#1 315-365-405
chins 45lbx6

#2 315-365-405-440
chins 45lbx8

Thur Jan 1

#1 315-365-405
* so strong. did all the singles with breaks as long as it took me to load the next weight. didn't even use collars so thats just seconds in between. took me longer to put on my ironworks. will get 440-455 later. steak and eggs from the holiday worked well

#2 315-365-405-440 +10
315x8 no-pause
chins 45lbx8
* not as strong as i thought id be. recovering and maintaining 200kg top set for the last few days is a good thing. work night starts. will maintain again and just go thru the 3-set singles.

Fri Jan 2

315-365-405
no-pause 315x8
chins 45lbx7

Sat Jan 3

315-365-405
315x6 no-pause
dips bwx20
« Last Edit: January 04, 2015, 11:01:02 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 #1534 on: January 04, 2015, 11:00:17 pm »
+2
Jan 4-10, 2015

Full Squats - Paused - Maintenance
455 #177 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Jan 4

315-365-405
315 x4 x4 no-pause
dips bwx20

* no-breaks between sets. gym too cold. got warmed up good. might go 440-455 tmrw. BW206-210lb.

Mon Jan 5

#1 315-365-405
dips bwx20

#2 315-365-405-455#175 +10
315x4 no-pause
chins 45lbx8

Tue Jan 6

#1 315-365-405

#2 315-365-405-455#176 +5
315x8 no-pause
dips bwx20

* 3-day work nights starts tmrw. will go easy for the next few days. back to back 455s is a good start for the year. slept so much and the sun-tue vacation days felt very short.

Wed Jan 7

#1 315-365-405 +40
dips bwx20

* was very strong already this morning. might go 440-455 if the 405 feels light enough later.

#2 315-365-405-455#177 +10
dips bwx24

* ohyes. BW208-212

Thur Jan 8

315-365-405-405 +40
314x4 no-pause
chins 45lbx7

Fri Jan 9

315-365-405 +50
314x4 no-pause
dips bwx30

Sat Jan 10

315-365-405 +40
314x4 no-pause
chins 45lbx7
« Last Edit: January 11, 2015, 12:49:04 am 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 #1535 on: January 11, 2015, 01:03:21 pm »
+1
Jan 11-17, 2015

Full Squats - Paused - Maintenance
455 #180 | 465 #4 | 470 #1| 475 #7

Sun Jan 11

#1 315-365-405
315 x4 no-pause
dips bwx20

#2 315-365-405 +40
315 x4 no-pause
dips  bwx30

* not recovered from the shift schedule change yet. will be a lot stronger tmrw. will aim for 455s on strong days and get BW to 210-214 just like last time i singled 455 for weeks.. will focus on backoff volume sets also for conditioning and leaning out.

Mon Jan 12

#1 315-365-405 +40
315 x4 no-pause
chins 45lbx7

#2 315-365-405-455#178 +10
315 x4 no-pause
chins 45lbx8

* week 2 of consistent 455s. BW 208-212lb. morning light squats also for appetite. strong egg powered breakfast and a midday nap. gets me very strong in the afternoon. sucks because the days go by so fast. im sleeping more than 1/2 of the day on my non-work days.

Tue Jan 13

#1 315-365-405 +40
315 x4 no-pause
dips bwx30

#2 315-365-405-455#179 +10
315 x4 no-pause
dips bwx30

* one more 455 tmrw afternoon and back to wed-sat work nights.

Wed Jan 14

#1 315-365-405
315 x4 no-pause
dips bwx20

#2 315-365-405-455#180 +5
315 x2 no-pause

* ran out of time to do the upperbody compounds. company gym was packed. all 5 squat racks were occupied.

Thur Jan 15

315-365-405
315 x4 no-pause
dips bwx34

Fri Jan 16

315-365-405
315 x4 no-pause
seated calf raise 4x45s x24

Sat Jan 17

315-365-405
dips BWx30
« Last Edit: January 18, 2015, 10:42:09 pm by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Dreyth

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Re: Kingfush
« Reply #1536 on: January 13, 2015, 10:15:59 am »
0
I think I asked this a while ago but i forgot. How is your training set up right now?

Seems to me right now you are doing daily (sometimes twice daily) paused squats to a minimum of 405lbs plus a little back off set of 315.
But on some days when you feel better, you are going as high as 475 before that 315 back off.

Whats your goal? How long will you keep this up? When will you jump?

Will you hit 5 plates paused one day?!?!

« Last Edit: January 13, 2015, 10:18:06 am by Dreyth »
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Kingfish

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Re: Kingfush
« Reply #1537 on: January 13, 2015, 11:00:39 am »
+1
Quote from: Dreyth on January 13, 2015, 10:15:59 am
I think I asked this a while ago but i forgot. How is your training set up right now?

Seems to me right now you are doing daily (sometimes twice daily) paused squats to a minimum of 405lbs plus a little back off set of 315.
But on some days when you feel better, you are going as high as 475 before that 315 back off.

Whats your goal? How long will you keep this up? When will you jump?

Will you hit 5 plates paused one day?!?!

short term goal (Q1 2015) is to get back to daily 455s  without the need of a midday nap just to power thru the afternoon workout. did that couple of years ago when i was at 210-214lb. im getting back there slowly.

when i get another paused 475, then il think about dedicating training for the paused 495lb (225kg).  most likely il go for a paused rep PR than to train (most likely diet) for dunking again. 

my squat routine has been top set centered since i started doing paused reps. if i were to build more mass for 455+, the plan is for 385-405 no-pause for multi sets of 6-8 reps.  easier said than done.






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

walk more. resting HR to low 40s. 

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

Dreyth

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Re: Kingfush
« Reply #1538 on: January 13, 2015, 01:14:21 pm »
0
Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...
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Kingfish

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Re: Kingfush
« Reply #1539 on: January 13, 2015, 10:39:39 pm »
0
Quote from: Dreyth on January 13, 2015, 01:14:21 pm
Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...

no plan on doing anything 455+ without a pause. the point of doing the pause is to use lesser weights to avoid injury. training explosive strength is just second benefit of the pause for me.

most likely i can single a no-pause 475 right now. these 455 singles don't really feel very heavy at all. 
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.

Dreyth

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Re: Kingfush
« Reply #1540 on: January 14, 2015, 09:33:50 am »
+1
Quote from: Kingfish on January 13, 2015, 10:39:39 pm
Quote from: Dreyth on January 13, 2015, 01:14:21 pm
Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...

no plan on doing anything 455+ without a pause. the point of doing the pause is to use lesser weights to avoid injury. training explosive strength is just second benefit of the pause for me.

most likely i can single a no-pause 475 right now. these 455 singles don't really feel very heavy at all.

Smartest thing ive heard in a long time in regards to training :highfive:
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Kingfish

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Re: Kingfush
« Reply #1541 on: January 18, 2015, 10:42:39 pm »
0
Jan 18-24, 2015

Full Squats - Paused - Maintenance
455 #182 | 465 #4 | 470 #1| 475 #7

Sun Jan 18

315-365-405
dips bwx20

Mon Jan 19

315-365-405-455#181 +5
chins 45lbx8

* the chins with 45lb always gets exponentially harder at 8+ reps

Tue Jan 20

315-365-405
315x4 no-pause
chins 45lbx7
dips bwx26

Wed Jan 21

315-365-405
315x4 no-pause
dips bwx30

* working days for the next 2 weeks, tue-thur. sleep cycle off due to lack of preworkout naps. will maintain 405s until i get better sleep on friday

Thur Jan 22

315-365-405
315x4 no-pause
dips bwx30

Fri Jan 23

315-365-405
315x4 no-pause

Sat Jan 24

315-365-405-455#182+10
315x4 no-pause
chins 45lbx7
dips bwx20
« Last Edit: January 24, 2015, 05:31:13 pm by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Kingfish

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Re: Kingfush
« Reply #1542 on: January 26, 2015, 08:02:41 am »
0
Jan 25-31, 2015

Full Squats - Paused - Maintenance
455 #183 | 465 #4 | 470 #1| 475 #7

Sun Jan 25

315-365-405-405
chins 45lbx7
dips bwx24

* skipped no-pause 315s. starting to feel tired from continuous daily volumes

Mon Jan 26

315-365-405
dips bwx20

Tue Jan 27

315-365-405
chins 45lbx7
dips bwx20

Wed Jan 28

315-365-405
dips bwx20

Thur Jan 29

315-365-405
dips bwx20
chins 45lbx5


Fri Jan 30

315-365-405-455#183+5
chins 45lbx8

* back to my regular work hours next week. was expecting to be stronger today but my sleep cycle is still adjusting.

Sat Jan 31

315-365-405-405 +40
chins 45lbx8
« Last Edit: January 31, 2015, 07:16:35 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.

Dreyth

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Re: Kingfush
« Reply #1543 on: January 27, 2015, 03:59:38 am »
0
How much did you weigh and what was your squat when you first hit your 40" vertical?
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Kingfish

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Re: Kingfush
« Reply #1544 on: January 29, 2015, 08:13:57 am »
+5
Quote from: Dreyth on January 27, 2015, 03:59:38 am
How much did you weigh and what was your squat when you first hit your 40" vertical?

445@170lb

<a href="http://www.youtube.com/watch?v=SGSq-YOYOmw" target="_blank">http://www.youtube.com/watch?v=SGSq-YOYOmw</a>
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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