Author Topic: Kingfush (Read 1057435 times)

Kingfish · « **Reply #825 on:** August 23, 2012, 12:34:02 pm »

Thur - 8:00am
Aug 23, 2012

Week 2 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 - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 140lb x10
- 160lb 10,10

* no sleep between this and yesterday's 4:30pm workout. not feeling weak, but definitely in need of some good sleep. 385 was not heavy and went up surprisingly explosive. could have gotten 405. no point in pushing too much without any good recovery. my diet was strong lately. added more eggs. 10+ eggs per day again. did this workout after my 13hr work night to make sure i don't lift later this afternoon with very fresh legs but no coordination.

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Thur - 4:30pm
Aug 23, 2012

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

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

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - adjusted for pulley system
- 70lb x10
- 75lb x10
- 60lb 16,16
- 75lb x10

* paused 405 was explosive but midway up, my mid/upperback was not very solid. fatigue from lack of complete sleep / change of sleep pattern is setting in again. no amount of good diet is alone is going to offset that. no need to over stimulant.. il just cruise in these next 1-2 days.
* rows still feeling good. i like the way my back just feels wrecked afterwards. i can feel all the spasms in there. mid to high reps / 10-20 reps feels perfect.

Kingfish · « **Reply #826 on:** August 24, 2012, 06:18:35 am »

going out to espetus for an all-you-can eat brazillian buffet again. started fasting for it, ~ 3 meals leading to the dinner. no solid food.. just casein shakes and some preworkout caffeines. will consume ~ 80oz+ top sirlion / lamp waveloaded style again. weee

Fri - 8:00am
Aug 24, 2012

Week 2 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 - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 10,10,10

* felt strong again even with lack of sleep.. and now, no solid food. damn. i might hit a wall somewhere.. 405 was again doable but decided to save it for the afternoon workout after i get some sleep. been awake for 17 hrs already at the start of this mornings 8am workout.
* all row weights using the cable resistance is now adjusted for the pulleys.. the effective resistance i'm maxd at today with the xover machine is 75lbs. the other one with the max 200lb is 100lb effective.

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Fri - 4:00pm
Aug 24, 2012

Week 2 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 - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 16,16,8

* not surprised that the 385 felt heavier than usual. no plans of doing 405 anyway. caloric deficit from the last 3 meals ~200-400kcal against my usual 700-800ish.. will all equalize and overshoot in a few hours... can't wait.
* back work still doing well. aiming for 40 total reps per workout.

entropy · « **Reply #827 on:** August 24, 2012, 06:34:01 am »

Quote from: Kingfish on August 24, 2012, 06:18:35 am

going out to espetus for an all-you-can eat brazillian buffet again. started fasting for it, ~ 3 meals leading to the dinner. no solid food.. just casein shakes and some preworkout caffeines. will consume ~ 80oz+ top sirlion / lamp waveloaded style again. weee

Sounds amazing. Enjoy that bro!

Kingfish · « **Reply #828 on:** August 25, 2012, 09:42:53 pm »

^ fasting was worth it. can post pics but it looks more like a feeding than dining because its just a combo of pinkish meat in my plate. no vegetables..just 3/4 plate full of top sirloin and the 1/4 with leg of lamb. repeat 6x.. win

here it is..

Sat - 4:00pm
Aug 25, 2012

Week 2 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 x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 8,8,8,
- 80lb 8,8
- 90lb x4
- 100lb x2

* 3 straight nights of only 4.5-5.5 hr sleep. even my 300g + of protein did not make that much of a difference. 385 was it for today. will definitely get better sleep now and back to 405 tmrw.
* did high sets of back work because i was doing them alternating with the calf raise sets.

Kingfish · « **Reply #829 on:** August 26, 2012, 01:25:47 pm »

Sun - 8:00am
Aug 26, 2012

Week 2 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 x8
- 5x45lb x8
- 6x45lb 10,10,10,10
- 6x45lb +25lb x2

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 80lb 8,8
- 90lb x8
- 100lb 8,8

* feeling a bit stronger but still haven't completely recovered from the sleep deprived workweek. calf raises were getting easier even at 6 plates. max on machine is 8plates. will aim for it. tried 6 plates +25lb after the 10x4sets and the +25 felt like a ton. lol
* daily back work also improving. might use straps at some point so i can continue with the reps after my grip gives out.

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Sun - 5:00pm
Aug 26, 2012

Week 2 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 x8
- 5x45lb x8
- 6x45lb 10,10,10,10
- 6x45lb +25lb 2,1

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 90lb x8
- 100lb 8,8
Low Pull
- 75lb 10,20

* getting stronger but not there yet. 385x1 for today again. 4th weak lift. after this 1-year daily squat finishes at the 31st, i have a good idea how to maintain yet get a higher peak.. il go 225-275-315-345-365-385 on maintenance, 365 max on sleep deprived days.. and overshoot 1-2x/weel with 425-440.. that should work. il go a couple of days at 385s just to get rid of some fatigue i accumulated.
* did the 6x45lb +25lb again and at the 2nd cluster.. after first rep.. the machine appears to be stuck.. lol. i did not move up at all from the resting spot. tells me that a 8x45lb goal is probably a very long term one.

16" now..can't get too much calves

MattA · « **Reply #830 on:** August 26, 2012, 03:24:14 pm »

you are one vascular mofo, nice job.

Kingfish · « **Reply #831 on:** August 27, 2012, 11:56:21 am »

Quote from: MattA on August 26, 2012, 03:24:14 pm

you are one vascular mofo, nice job.

thanks man. blood pipes really get boss after 10x4sets of heavy calf work.

Mon - 7:00am
Aug 27, 2012

Week 2 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
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb 10,10,10,10,10
Mid Pull
- 100lb x10

* should be completely recovered this afternoon. i was already feeling normal this morning but will wait it out until later to make sure i don't push too much too soon. 385 was easy.
* outer part of feet strained a bit from attempting that 6plates +25lb and it not moving.. not broken enough to stop me from doing calf raises today.. but definitely telling me not to go add 25lb yet.

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Mon - 4:30pm
Aug 27, 2012

Week 2 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
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb x10
Mid Pull
- 100lb x10

* back to 405 top single. it was a routine lift. took it easy on the other exercises. mid back starting to feel annoyingly sore, specially the rear delts. my outer foot is also getting beat. might as well cut the set on the dips but those are not giving me any trouble.

3 days to go and i will finish what i started last aug 31, 2011..

Kingfish · « **Reply #832 on:** August 28, 2012, 11:57:56 am »

2 days to go and i will finish what i started last aug 30, 2011..

Tue - 7:00am
Aug 28, 2012

Week 2 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
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb x10
Mid Pull
- 100lb 10,10

* did not have a convincing 385x1 concentric coming from the full pause. would probably get 405 with a lot more effort than usual. saved it for later.
* outside area of upper feet really getting beat from the calf raises. no pain in walking or during the exercise, but i can feel the ligaments connecting to the small toes are strained a bit.

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Tue - 4:30pm
Aug 28, 2012

Week 2 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 - Smith Machine - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 50

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb 10,10
Mid Pull
- 100lb 10,10

* used straps on the 2nd set of 100lb rows. i was really emphasizing the holds at max ROMs as my grip is not an issue anymore. my shoulders/back is not going to be comfortable later.
* skipped the seated calf raises - foot is getting beat. used the smith machine and it appears to be a good alternative. 405 10x4sets as GPP for the gastrocs in that exercise is a good weight. did not have any problems pausing at the top and bottom ROM. could have gone 16-20reps with 405.. stopped at 405x10 for now until i get adapted to it. will skip seated calf raise until the strain in my feet have healed.

Raptor · « **Reply #833 on:** August 28, 2012, 12:41:19 pm »

Quote from: Kingfish on August 28, 2012, 11:57:56 am

Daily BW Dips
- 40,20

You actually do a set of 40 dips?

Kingfish · « **Reply #834 on:** August 28, 2012, 10:14:36 pm »

Quote from: Raptor on August 28, 2012, 12:41:19 pm

Quote from: Kingfish on August 28, 2012, 11:57:56 am
Daily BW Dips
- 40,20

You actually do a set of 40 dips?

i did 50BW Dips this afternoon to see what rep do i start to feel some decent resistance. 30-40rep is a good time to stop so i can continue doing 100total reps a day and not feel tired.

if you can't do a decent amount of BW dips.. you need to step up your GPP.. these are basic compound movements any healthy person should be able to do well with a few weeks of practice.

Raptor · « **Reply #835 on:** August 29, 2012, 03:02:03 am »

Yeah but what do 40 reps of that per set do for you? That's the question. Sure it's an expression of your strength levels etc, but as a training effect... why would you do it?

Kingfish · « **Reply #836 on:** August 29, 2012, 12:24:55 pm »

1 days to go and i will finish what i started last aug 30, 2011..

Wed - 7:00am
Aug 29, 2012

Week 2 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 Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 40,20 (doing dips for muscle balance.. its my only upperbody push at this time)

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10,10,10

* did not get as much sleep as i wanted. was not weak but did not have it to push for an easy 405x1. il make it but il hate myself for using too much effort.
* skipped the low rows and just went all mid pulls with straps. back/shoulders surprisingly did not get very sore so i blasted it again.
* calf raises with 405s feeling good. i can hit top ROM smoother today. a few more days with this and ill go 20reps with the same weight.

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Wed - 4:30pm
Aug 29, 2012

Week 2 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 Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 20,20,20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* legs were strong on the 405. very explosive from the pause, but the mid-upperback did not hold its own. must be the multiple rows i've been doing with 100lb - which not very light too. made the top pause rep harder than it really is.
* BW dips now tiring a bit. will reduce reps.
* smith calf raises with 405x20 did not give me too much trouble. i prefer the full stretch using the 45deg donkey sled but the load on that little thing is not cutting it (8x45lbmax). i need to spend more time with the smith calf raises so that i get to really drill down the form. feels like i can still get some more ROM at the top.

Kingfish · « **Reply #837 on:** August 30, 2012, 01:24:41 pm »

Completed 1 Year Daily Squats - Started Aug 30,2011 - Aug 30,2012

Thur - 8:30am
Aug 30, 2012

Week 2 of 2 Day 6 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Week 1 Daily Calf Raise Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- skipped

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb x10

* i will complete todays 1 year daily squat with a 405x1 later. the 385x1 this morning was easier than normal and any other day, i would have gone 405 after an explosive concentric like this. want to make sure i get the rep so skipped for the afternoon.
* the 405x20 calf raises got a lot more comfortable. pointing my toes very slightly outwards gave me a lot better ROM. i might need to add more weight sooner. 495 is doable. i can feel some calf muscle behind the knees getting sort of bloated too - something i didn't feel while using the seated calf raise.

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Thur - 4:30am
Aug 30, 2012

Week 2 of 2 Day 6 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Week 1 Daily Calf Raise Smith - paused reps top/bottom holds
- 405lb x20
- 495lb 10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x10
Mid Pull
- 100lb x10

* as LBSS observed, yesterday was my 1 year completion date anyway.. damn i messed it up today. my legs were very strong but apparently, those high rep heavy smith machine calf raises are tiring my torso stabilizing muscles. i exploded up to 1/2 way up on the 405 paused rep and then the ugly happened - my midback ran out of juice.. it bent and i had no choice but to go back down.. not worth fighting for a non-PR weight anyway.. sucks.
* smith calf raises now at 495x10. 495x20 is not looking impossible as the x10 were still not very heavy. 585x10 seems like a good goal.

LBSS · « **Reply #838 on:** August 30, 2012, 01:43:07 pm »

not to nitpick, but you completed the year yesterday.

seriously, though, amazing work.

Kingfish · « **Reply #839 on:** August 30, 2012, 01:58:24 pm »

Quote from: LBSS on August 30, 2012, 01:43:07 pm

not to nitpick, but you completed the year yesterday.

seriously, though, amazing work.

lol.. thanks man

FYI - i did not take anything other than creatine, whey and lots of caffeine.. my BP is too low anyway to be asked if i take PEDs/AAS.

yes, there are better training routines to progress in the squat. i did this very high frequency squat (lifted at least 1x/day, average 2x and also spent days doing 3-4x /day using an average of 385-405-425s) because it made lifting a high percentage of my BW easier. i did not fail a single paused rep of 2.25BW. once you have the muscle mass, the skill of lifting heavy needs a lot of practice.. something that worked well using this daily thing.

all these daily lifts were using a pause rep. muscles recover a lot faster than ligaments. i did daily lifting on a non-pause style at one point and had to deload quickly due to the wear and tear. also goes to show how "tiring" jump training is.. doing too much jumps will get you injured easily.

i did not improve on the weight on the bar.. in fact, i was already in the repeatable 425-435 with 440-445 peak paused reps last year. the progress i made was being withing the 400s while leaning out to a peak 166 dry weight, averaging 168-170, 172-174wet weight.

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Author Topic: Kingfush (Read 1057435 times)

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