Author Topic: Kingfush (Read 1059652 times)

Kingfish · « **Reply #810 on:** August 11, 2012, 06:29:49 pm »

Quote from: ruso15 on August 10, 2012, 10:22:38 pm

How have you dealed with the eggs on your spine produced by squating?

even with a compression shirt + sweats on, the knurling on the bar will always leave a mark on my back. i'm filing the thing and applying some moisturizers. helps a bit but the only way to really take it out is to stop squatting too frequently - not going to happen.

Sat - 2:00pm
Aug 12, 2012

Week 12 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 12,12,16,16

BW Dips
- 30,20

* strong again after some sleep from 8:30-1:30pm, not the best sleep but worked. diet still a bit lagging but about to change now with this strong post workout meal.
* will now get fancy with the solues work. will start to waveload between 4|5 plates to really get good top ROM contractions/holds with the lighter weight. use the top heavy set to potentiate..etc.. the works.

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Sat - 8:00pm
Aug 12, 2012

Week 12 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,+1]
- 345x4

Daily Calf work Gastrocs- 45 Deg Leg Press paused reps top/bottom holds
- 8x45lb x10
- 10x45lb x10
- 12x45lb 10,10,10,10

Daily BW Dips
- 20

* some gpp work with the leg press calf work. will mix it up a bit. might need more gastrocs now since the solues got plenty of work already.
* squat top set at 385. did not feel very strong. got my 405 this morning so that took care of it for today. did a back of 345x4 just to see if i still got some form of endurance in my legs. no problems with the 345s. felt light on the back and legs but at paused rep 4, i can tell that the lowerback starts to get challenged to maintain my upright torso.

Kingfish · « **Reply #811 on:** August 12, 2012, 12:40:20 pm »

Sun - 8:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|10

BW Dips
- 30,20

* that straight knee gastrocs calf work seems like a good idea yesterday but it killed my lower quads even just as stabilizers. i got good sleep and everything else but i only made it to 385. now i have another 8-10hrs to get my act together and get 405 later.
* waveloaded the 4th set of soleus work and it felt great. after 16 reps of 5x45lb, took 1 plate out and did another 10 reps. load felt like air.
* i will just go with what worked for my calfs all these past few weeks - moderate/heavy bent knee soleus work + high rep BWx40 reps standing calf raises at home, multi reps. that combo should work for now while maintaining my 2x/day daily calf work.
* i like these heavy/light combos.. i have a bunch of them.
- high rep cable rows.heavy curl bar head supported rows + 20-30BW dips
- heavy full squats + light goodmornings.backextensions.GHR whichever feels good at the time

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Sun - 4:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16 (waveloaded on last set)

BW Dips
- 30,20

* feels good when things go as planned. got 405x1. not the easiest but with a convincing hold at the bottom ROM. BW ~ 166-168lb midday.
* my standing low cable single arm rows are now stuck at 180lb because of grip strength. can't go past 6-8reps. 10 possible if i tie myself to the cable but as planned - can't have too much forearms either so i'll suck it up and build this thing too.

LBSS · « **Reply #812 on:** August 13, 2012, 11:29:37 am »

bit late but by god that 405x1 is a sexy squat.

Kingfish · « **Reply #813 on:** August 13, 2012, 12:41:15 pm »

Quote from: LBSS on August 13, 2012, 11:29:37 am

bit late but by god that 405x1 is a sexy squat.

its all in the shoes.

Mon - 8:00am
Aug 13, 2012

Week 12 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 30,20

Daily Standing One-Arm Low Cable Row - paused reps top/bottom holds
- 140lb x10
- 160lb x10

* not bad for a morning lift. will log the rows too just to track fatigue in that movement since i do it repetitively now with the dips.

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Mon - 5:00pm
Aug 13, 2012

Week 12 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 30,20

Daily Standing One-Arm Low Cable Row - paused reps top/bottom holds
- 140lb x10
- 160lb x10

* mirror image of morning lift. was a little stronger but too much sun/heat made it a bit uncomfortable to lift. dips/rows were easy. could have done 30x2 on dips but will keep reps in moderation.

T0ddday · « **Reply #814 on:** August 14, 2012, 09:00:43 am »

Quote from: Kingfish on August 09, 2012, 11:57:24 pm

Quote from: hyperdunk1 on August 09, 2012, 09:59:29 pm
your knees way in front of your toes, isn't that terrible for the knees? for me, that would make my knee quite sore/painful after lifting.

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

Do you do any direct hamstring work for assistance/prevention of jumpers knee? Or do you feel just pause squatting is protective enough?

Kingfish · « **Reply #815 on:** August 14, 2012, 12:07:14 pm »

Quote from: T0ddday on August 14, 2012, 09:00:43 am

Do you do any direct hamstring work for assistance/prevention of jumpers knee? Or do you feel just pause squatting is protective enough?

goodmornings|GHR|backextensions - light-moderate weight, higher reps to complement the full squats.

Tue - 7:00am
Aug 14, 2012

Week 12 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 20,20,20,20

Daily BW Dips
- 30,20

Daily Back Work - DB Rows
- 45lb x10

* legs were strong on the squats, got full hold on the bottom but midway up, upperback did not hold strong. completed the rep but was not happy with the form. last time i felt like this was on 430-440lbs.. not 405. sucks to be twig weak.
* used company gym so i had to make do with what it has.. gastrocs with straight leg 45 deg sled and a set of DB rows for the back. just enough reps to get blood going in there - after an ugly squat rep, i don't feel like beating it up some more.

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Tue - 5:00pm
Aug 14, 2012

Week 12 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x6

* lower back still a bit stiff. not from the workout.. realized that before my morning lift, i was a bit out of shape when i woke up in bed. a miss-placed pillow incident. did not stop me from getting a convincing 405x1 this afternoon. nice. more time to recovery now.
* soleus calf work will be on maintenance at 5x45 x16 reps for a few more weeks. need some form of recovery workouts before i go for 6 plates next cycle.
* i'm beginning to feel how a the donkey type 45 deg sled really hits the gastrocs.. it puts the hamstrings in a flex position and really forces the gastrocs to fire - at leats thats how it felt.

Kingfish · « **Reply #816 on:** August 15, 2012, 12:02:47 pm »

Wed - 7:00am
Aug 15, 2012

Week 12 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 140lb x10
- 160lb x10

* all healthy again. no more strain on the lower back. next time pillow falls off bed.. don't be too lazy and pick it up. it will screw you up even in very little ways. lol
* dips getting very easy so fast. i was able to do 10+ reps with 2x45lb loaded dips years ago.
* this afternoon will be a little different if i wake up strong. will start to add 345 (75%RM) as a back off set. work week (wed-sat) night is coming so i might not be able to lift 2x/day easily.

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Wed - 4:00Pm
Aug 15, 2012

Week 12 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x6
- 200lb x4

* felt really good with the single arm cable rows. my supporting arm and pulling arm felt really connected. pulling with one arm and really feeling the weight on the extended supporting arm.
* no support pins again on the squats. did not bother.

Kingfish · « **Reply #817 on:** August 16, 2012, 06:12:39 am »

Thur - 2:00am
Aug 16, 2012

Week 1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 12|16, 12|16

Daily BW Dips
- saved for PM workout

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10

* no sleep between this lift and the previous. no strong meal too due to work. just enough post workout food a while ago to not get hungry but no serious protein overload to avoid food induced sleepyness at work. sucks. 405 was heavy again. add the fatigue of the 180-200lb cable rows too.
* skipped the dips to save time. did the waveloaded calf raises too. i did the lift at lunch break so i had to be quick with this. the 160lb cable rows felt good. i just did not have enough total body recovery to pause rep 405x1 at this time. will do it later.
* called this last 2 week routine - squats leading to my 1 year marathon finish line. will rep 345s (75%RM) most likely as backup after that. i've been planning that for a while but just did not believe i can recover from it on a daily basis.

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Thur - 4:00pm
Aug 16, 2012

Week 1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb x16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* its about time for some form of deload anyway.. sucks. not enough sleep and food. 385 was strong but the 405 would be very heavy at this workday workout. at least my dips and rows are still improving.
* non-405 could also be from the waveloaded calf raises i did the previous workout.. those are 12+16 continuous reps with 5|4 plates. i felt the calves a bit tight but i feel this most of the time of i didn't make anything of it.

Kingfish · « **Reply #818 on:** August 17, 2012, 11:32:47 pm »

Fri - 6:30am
Aug 17, 2012

Week 1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 20,20,20,20

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 60lb x10
- 70lb x10 (max weight)

* squat still sucks. lack of complete sleep. no amount of high protein diet is going to get me strong with this kind of recovery. a straight 4-5hrs sleep withth good food is always a sure 405. if i lack on either one, its not going to happen.
* used the company gym so i had to do my rows on a cable xover machine.. fancy but it did the job. if i get my back stronger, this machine is not going to cut it on low rep/high weight loading, as i am already maxd out on the resistance. i can aim for 16-20reps + waveloaded to -20/-40lb..and rep another 12-16.. that makes this machine still usefull in the long run

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Fri - 11:30pm
Aug 17, 2012

Week 1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 75lb 10,10 (max weight)

Daily BW Dips
- 40,20

* got a decent afternoon nap. that took care of the recovery part. skipped the waveloaded calf work as those tire me out. sticked to regular high rep sets.. blasted last set to 20reps.
* used the freemotion cable xover machine again because it felt smoother than the other cable machine. its also about time i took it a bit light/easy on the rows.

Kingfish · « **Reply #819 on:** August 18, 2012, 12:39:30 pm »

Sat - 7:30am
Aug 18, 2012

Week 1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 65lb x10
- 75lb 10,10 (max weight)

* i got it going again on the squats after 3 consecutive 385s, including 1 day without even getting my 405. felt bad but can't expect too much if i don't give myself enough sleep/food.
* its been already a few weeks of doing these cable rows and for some reason, the movement still feels awkward. i might need to get my cadence a little faster to make the movement feel more natural.. like a chin-up.

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Sat - 4:00pm
Aug 18, 2012

Week 1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* legs were strong in the paused squats but at 405 midway up, i can feel my mid-upper back giving in a bit. might be getting too much fatigue from the rows.
* 3rd set of soleus got to 20reps also.
* played a bit with the tempo of the rows. paused reps every 2 reps now. IMO, i did a lot of paused reps/holds as GPP already. time to rock the reps. felt good.. saved the forearms some beating this way as the set finished a lot faster.

Kingfish · « **Reply #820 on:** August 19, 2012, 09:58:15 pm »

Sun - 5:00pm
Aug 18, 2012

Week 1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* too much sleep after work + ~25hrs after the last workout. form is not very smooth. 385 was strict but did not feel smooth enough to really get the explosive concentric. stopped at 385. will lift again in a few hours.

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Sun - 11:00pm
Aug 18, 2012

Week 1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20
- 5x45lb +25lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not recovered enough for the paused 405. the 13hr x4 night work week did some damage. i pushed myself too much anyway expecting to lift 2x / day on a work night.

vag · « **Reply #821 on:** August 20, 2012, 05:18:17 am »

Quote from: hyperdunk1 on August 20, 2012, 01:57:14 am

lol 25 hrs of sleep? that's a hibernation!

Quote from: Kingfish on August 19, 2012, 09:58:15 pm

* too much sleep after work + ~25hrs after the last workout.

That is : too much sleep AND(+) about(~) 25 hours after the last workout.
Stating 2 different facts that combined they negatively affected his session.

Kingfish · « **Reply #822 on:** August 20, 2012, 06:00:13 am »

Quote from: vag on August 20, 2012, 05:18:17 am

Quote from: hyperdunk1 on August 20, 2012, 01:57:14 am
lol 25 hrs of sleep? that's a hibernation!

Quote from: Kingfish on August 19, 2012, 09:58:15 pm
* too much sleep after work + ~25hrs after the last workout.

That is : too much sleep AND(+) about(~) 25 hours after the last workout.
Stating 2 different facts that combined they negatively affected his session.

thank you.

and for me, too much sleep is ~5hrs. usual is 3.5-4.5hr 2x per day + some naps here and there.

Mon - 8:00am
Aug 20, 2012

Week 1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb+25lb 10,10,10
- 5x45lb+35lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not very strong for the 405. 385 was still not very easy. needed a very explosive 385 before i go 405s.
* calf work now at 5x45lb + 1x35lb. will use 6x45lb soon and stay in the 8-10reps until i get to 16-20reps with that again.

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Mon - 4:30pm
Aug 20, 2012

Week 1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x10
- 5x45lb+35lb 10,10,10
- 6x45lb x8

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
- skipped. gym to busy.

* recovered now for the 405s again. calf work still improving and last measurement this morning - a little over 16" now.

Kingfish · « **Reply #823 on:** August 21, 2012, 11:49:14 am »

Tue - 7:00am
Aug 21, 2012

Week 1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 80lb x10
- 100lb x10
- 140lb x4

* not very strong this morning. could have gotten better diet. wet BW ~ 168. i need to maintain a wet BW of 170ish. being too dry is tiring.

----------------------------------------------------------------

Tue - 4:30pm
Aug 21, 2012

Week 1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 140lb x10

* back to strong again. feeling good too with the rows. getting to decent weights with higher reps without taxing the lowerback. bracing with the non-pulling hand + the leading leg make this work.
* BW at 168ish. will aim for some caloric surplus and get myself to 170dry/174wet. that way, 200kg is within reach.

Kingfish · « **Reply #824 on:** August 22, 2012, 12:06:51 pm »

Wed - 7:30am
Aug 22, 2012

Week 1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10
- 200lb 4,4

* will lower the reps now with the rows, add more sets and focus on higher tonnage. starting it slowing.

-----------------------------------------------------------------

Wed - 4:30am
Aug 22, 2012

Week 1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x4
- 200lb 2,4,4

* start of work night today. wed-fri nights for a short week this week. i was my usual strong today for my high 160s BW. 405x1 without the safety pins again for some motivation.

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Author Topic: Kingfush (Read 1059652 times)

Kingfish

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LBSS

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T0ddday

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vag

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