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Author Topic: Kingfush  (Read 1057613 times)

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Kingfish

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Re: Kingfush
« Reply #1575 on: May 31, 2015, 01:39:25 pm »
+1
May 31 - June  6, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 31

315-365-405-440
315x4 no-pause
bw chins x20
calf raise smith 315lb x20+4, x16+4

Mon Jun 1

315-365-405-440
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x24 x20+4

Tue Jun 2

315-365-405
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x20+4 x16+4

Wed Jun 3

315-365-405
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x20+4

* 2 weeks now of no left elbow issues from the high volume dips. planning of doing some upper body push to build some shoulders/tris but hesitating to go back to dips. db shoulder press also works but tires my lowerback supporting heavy dumbells.

Thur Jun 4

315-365-405
calf raise smith 315lb x14+6
OHP bar x10 x10 95lb x4

* getting the upperbody push going slowly

Fri Jun 5

315-365-405
bw chins x10 rim pullups

* wore the kobes instead of my chucks. jumped a lot higher. was able to get midpalm to the rim on a double hand rim grab.. did some pullups while im at it.

Sat Jun 6

315-365-405
bw chins x20
« Last Edit: June 07, 2015, 03:24:23 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.

LBSS

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Re: Kingfush
« Reply #1576 on: June 05, 2015, 12:25:08 am »
0
handstand pushups?
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Kingfish

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Re: Kingfush
« Reply #1577 on: June 06, 2015, 12:08:22 am »
0
Quote from: LBSS on June 05, 2015, 12:25:08 am
handstand pushups?

standing barbell overhead press
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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.

LBSS

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Re: Kingfush
« Reply #1578 on: June 06, 2015, 11:10:14 am »
+1
does that not also load up your lower back?
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Kingfish

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Re: Kingfush
« Reply #1579 on: June 07, 2015, 03:26:34 am »
0
Quote from: LBSS on June 06, 2015, 11:10:14 am
does that not also load up your lower back?

yes it does. the only way i can upperbody push without involving the lowerback is with the dips. will them but not for a while. il just go light on the OHP.
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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 #1580 on: June 07, 2015, 06:18:22 pm »
0
June  7-13, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 7

315-365-405
bw chins x20
seated calf raise 3x45lb+25lb x16+4
OHP 95lb x4+4+2

Mon June 8

315-365-405
bw chins x20
calf raise smith 315lb x16+8
OHP bar x10, 95lb x10 x10, 115lb x6+1+2+1

* will build up my shoulder press to 185lb+ long term. doing volumes with 25lb,35lb+bar until i get to 45lb multi reps like last time.
* doing more jumping lately. skipped the 315x4s. will start playing some bball pickup games for more conditioning work. im at 194-198lb BW. can lean out a little more.. down to 190-194ish.

Tue June 9

315-365-405
bw chins x20
OHP 100lb x10

Wed June 10

315-365-405
bw chins x20
OHP 95lb x10

Thur June 11

315-365-405
OHP 115lb x9+1
calf raise seated sled 315lb x20+4

Fri June 12

315-365-405
OHP 115lb x9+1

Sat June 13

315-365-405
OHP 115lb x8+2
calf raise soleus seated 3x45lb+25lb x16+4
bw chins x20
« Last Edit: June 13, 2015, 11:37:22 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 #1581 on: June 14, 2015, 03:03:33 pm »
0
June  14-20, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 14

315-365-405
bw chins x20
OHP 115lb x9+1, x8+2

Mon June 15

315-365-405
bw chins x20
OHP 115lb x9+2, x8
seated calf raise soleus 160lb x20+4

BW 188-192lb. leanest ive been in the last few weeks. squat is holding steady and feels routine. could go to 440lb (as i did not so long ago) if i carb up leading to it. playing more pickup bball. can double hand SVJ 36-37" after a game. best jumps i got was at ~178-182lb BW years back. i might be able to 38+" SVJ standing 2-hand dunks not far from now.

* forgot to note: i did a 2-hand SVJ dunk. first one in a while. did it within 2 weeks of getting back to jumping. just got enough clearance above the rim but not as good as when i was really throwing the ball down and ball hitting the floor before i land. thats how i measure i good flush.

Tue June 16

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise soleus 160lb x20+4

Wed June 17

315-365-405
bw chins x20
OHP 135lb x4 x4

Thur June 18

315-365-405
bw chins x20
seated calf raise soleus 160lb x20+4

Fri June 19

315-365-405
standing press 115lb x10

Sat June 20

315-365-405
chins bwx20
standing press 115lb x10
« Last Edit: June 22, 2015, 12:18:25 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 #1582 on: June 21, 2015, 02:19:03 pm »
0
June  21-27, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 21

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x20+4

Mon June 22

315-365-405
bw chins x20
OHP 115lb x10 x10
seated calf raise 160lb x20+4

Tue June 23

315-365-405
bw chins x20 x20
OHP 115lb x10 x10
seated calf raise 160lb x20+4, x18+6

Wed June 24

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 160lb x20+4

Thur June 25

315-365-405
bw chins x20
OHP 135lb x6

Fri June 26

315-365-405
bw chins x20
OHP 135lb x6

Sat June 27

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 160lb x18+6
« Last Edit: June 28, 2015, 12:27:13 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.

vag

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Re: Kingfush
« Reply #1583 on: June 22, 2015, 04:59:18 am »
+2
What happened from 15 to 20? No workout days don't happen in this journal, KF lifting every single day is a fundamental rule of the universe.  :P
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Kingfish

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Re: Kingfush
« Reply #1584 on: June 22, 2015, 12:08:49 pm »
0
Quote from: vag on June 22, 2015, 04:59:18 am
What happened from 15 to 20? No workout days don't happen in this journal, KF lifting every single day is a fundamental rule of the universe.  :P

still did the workouts. just messed up the quote/paste. will find the old entry somewhere.

thanks
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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 #1585 on: June 29, 2015, 12:39:34 am »
0
June  28 - July 4, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun June 28

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 160lb x16+8

Mon June 29

315-365-405
bw chins x20
OHP 115lb x10 x9+1
seated calf raise 160lb x24, x20+4

Tue June 30

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24, x18+6

Wed July 1

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24, x24

Thur July 2

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24

Fri July 3

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 160lb x24 180lbx20

Sat July 4

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24 x20
« Last Edit: July 04, 2015, 10:59:21 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 #1586 on: July 06, 2015, 11:19:30 am »
0
July 5-11, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun July 5

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24 x20+4

Mon July 6

315-365-405
bw chins x20
OHP 115lb x10 x10
seated calf raise 180lb x24

Tue July 7

315-365-405
bw chins x20 x20
OHP 115lb x10 x7+2+1, 135lb x7
seated calf raise 180lb x20+4

* BW 190-194lb. paused squat holding at low 400s. did another 2 weeks of carb depletion to bring weight down from 198 to 194lb. will stay here for now. ate more boiled eggs (12-16/day) to feel full.
* still building my barbell standing press. could do 6-8 reps with 135 but the lowerback tires quickly on the last few reps. i can daily the 115lb without kiling my back.

Wed July 8

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 180lb x24 x20+4

* stopped the 135lb standing press at 6 reps. the 7-8 reps will get noticeably slower and will tire my back. the concentric on the first 6 was comfortable.

Thur July 9

315-365-405
bw chins x20
OHP 135lb x6

Fri July 10

315-365-405
bw chins x20

Sat July 11

315-365-405
bw chins x20
OHP 115lbx10
seated calf raise 180lb x20+6, x20
« Last Edit: July 12, 2015, 07:39:50 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.

alestor91

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Re: Kingfush
« Reply #1587 on: July 07, 2015, 01:00:23 am »
0
Do you only do seated calf raises? Do you think they help that much for jumping since they primarily work out the soleus muscles? Thanks.
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LBSS

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Re: Kingfush
« Reply #1588 on: July 07, 2015, 12:02:33 pm »
0
@alestor:

Quote from: Kingfish on April 15, 2015, 10:29:28 pm
Quote from: LBSS on April 14, 2015, 12:15:37 pm
do your calves really go up and down in size that much when you're doing raises vs. when you're not?

yes. and i really like the bloatedness when i do them with a bent knee (soleus). it does not tire my lowerback from supporting heavy weights.

the soleus gets sore but it seems to not have anything to do with walking as much as the gastrocs.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

alestor91

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Re: Kingfush
« Reply #1589 on: July 07, 2015, 04:00:03 pm »
0
Quote from: LBSS on July 07, 2015, 12:02:33 pm
@alestor:

Quote from: Kingfish on April 15, 2015, 10:29:28 pm
Quote from: LBSS on April 14, 2015, 12:15:37 pm
do your calves really go up and down in size that much when you're doing raises vs. when you're not?

yes. and i really like the bloatedness when i do them with a bent knee (soleus). it does not tire my lowerback from supporting heavy weights.

the soleus gets sore but it seems to not have anything to do with walking as much as the gastrocs.

Thanks lol.
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