Author Topic: Kingfush (Read 1057679 times)

Raptor · « **Reply #840 on:** August 30, 2012, 02:03:54 pm »

Wait... you just completed a year of daily squatting?

It was like yesterday when you said you were starting this journey... it couldn't have passed this quickly wtf

Kingfish · « **Reply #841 on:** August 30, 2012, 02:06:45 pm »

Quote from: Raptor on August 30, 2012, 02:03:54 pm

Wait... you just completed a year of daily squatting?

It was like yesterday when you said you were starting this journey... it couldn't have passed this quickly wtf

i already did 1 year of squatting before you make up your mind to low or high bar..

Raptor · « **Reply #842 on:** August 30, 2012, 02:14:04 pm »

Haha, right.

And did this year help you? What was the point of this? (strength increase, strength maintenance while cutting down fat/bodyweight etc)

LBSS · « **Reply #843 on:** August 30, 2012, 04:13:00 pm »

Quote from: Raptor on August 30, 2012, 02:14:04 pm

Haha, right.

And did this year help you? What was the point of this? (strength increase, strength maintenance while cutting down fat/bodyweight etc)

Quote from: Kingfish on August 30, 2012, 01:58:24 pm

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.

Raptor · « **Reply #844 on:** August 30, 2012, 04:20:52 pm »

Quotes are nonsensical they have nothing to do with this bullshit.

So let me get this straight... relatively speaking (max strength/bodyweight), what exactly happened?

You said you were doing 445 max last year at what weight? And you're at ~400 at 170 now?

Kingfish · « **Reply #845 on:** September 01, 2012, 12:57:46 am »

Fri - 9:30am
Aug 31, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365+1] (back was jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 5x45lb x10
- 6x45lb x10
- 7x45lb x10
- 8x45lb x10

Daily BW Dips
- 40,20

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

* not doing these heavy 495x10 calf raises on the smith with these much volume. will use the leg press on heavy volume sets for the calf from now. will use smith once in a while to prime the back muscles using 495s but definitely with a lot less volume. the 385x1 i attempted this morning felt very easy while i was pushing it up from the concentric pause, but midway up - i had to dump the bar.

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

Fri - 5:00pm
Aug 31, 2012

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

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x10
- 7x45lb 20,20,20,20

Daily BW Dips
- skipped

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

* back felt a lot better but still tight. legs were already 405+ strong but can't do anything heavier at this time.
* calfs feeling bloated and big right now. rows also feeling good. i like the strap.

Kingfish · « **Reply #846 on:** September 01, 2012, 02:20:40 pm »

Sat - 9:00am
Sept 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365+1] (back still jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 40,20

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

* back still not recovered from the heavy 495s i overdid a few days back. leg press calf raises feeling more comfortable. will go x20 reps also on the rows at some point soon.
* dips were strong and had to keep it at x40 rep max. don't want to get too much chest. just doing these for some form of muscle balance with all the pulling i've been doing with the rows. prefer to just get the triceps involved by trying to stay as vertical as i can on each rep.

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

Sat - 4:00pm
Sept 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] (back still jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20
- 6x45lb x10 (trying to see if top ROM on the 7x45lb is not maxd.. its maxd)

Daily BW Dips
- skipped

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

* back recovery doing better. still not there at 405x1. calf raises doing well. only way to really get a good squeeze and feel that i'm getting to the maxd top ROM is to do them BW with x50 reps. did BWs at the end of workout. might consider doing a burnout x50 BW after the heavy leg press calf raises.

Raptor · « **Reply #847 on:** September 01, 2012, 03:35:35 pm »

I'm having balance issues when doing barbell calf raises ... it's pretty hard to really focus on squeezing with the calves when you need to balance badly - and I am wondering - how well do the leg press calf raises work for you vs. barbell calf raises? Do you have better rom or bigger fatigue etc?

Because I think of incorporating them into my program too if you're satisfied with them.

Kingfish · « **Reply #848 on:** September 02, 2012, 09:30:52 pm »

Sun - 4:00pm
Sept 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][345,365+1]

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 40,20

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

* goal til end of year is to get 200kg again.. thats 440@170BW. 2.6BW paused rep. its not a PR goal..just something id like to get back too. something along the lines of lance's reply. will not 'squat' daily.. lowerback is now all right.
* i noticed from my 440-445lb paused reps squat vid that the full depth is not really there, compared to how i really do a strict pause right now.. if i get the same strict full squat pause even with the same 440lb, its still a big progress as i am able to use really strict form on max weight.

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

Sun - 10:30pm
Sept 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 30,20

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

* took me longer to load and setup the rack than to do my 7-rep dynamic warm-up. will go caloric excess this dinner.
* i ate bear also. bear. black bear. lolz. co-worker brought some from a hunting trip (self defense thing he said).

Kingfish · « **Reply #849 on:** September 03, 2012, 12:04:06 pm »

Mon - 7:30am
Sept 3, 2012

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

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- 100lb x0

* felt very strong this morning. must be the bear. will get some good sleep time, lift heavier later and go grill some steak. or more bear.
* the bottom of my feet is getting really beat with the calf work. i really have to focus on pushing evenly. IMO - i overdo and look for highest top ROM by forcing my outer feet to really tip-toe.. 10+ reps with 7x45lb leg press might be too heavy for a small ligament somewhere in there - right below the pinky toe.
* noticed also that i subconsciously shifted my grip on the rows (w/ straps) to an open/thumbless grip. makes the pulling more comfortable. palms face down at bottom ROM, and points to my face on top ROM. form took care of itself by sheer repetition.. my back is looking overdeveloped compared to my chest... not bad at all.

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

Mon - 4:30pm
Sept 3, 2012

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

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Mid Rep Heavy
- 5x45lb x20
- 6x45lb x20
- 7x45lb 20,20

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb 40,40,40,40

Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* changed my mind. will stop at 385 (not 365) on very light squat day . i've never gotten pinned by 385 anyway so thats a good weight to use. ~85%RM. will add 345 in the ramping too. read somewhere also that at 85%RM, most muscle fibers are already recruited anyway.
* since i'm not having much fun at the squat when there is no 400+, decided to focus on calfs instead. i can't get max top ROM on the leg press without straining my feet - decided to use the smith again but with a lot less load. 225s feels ok for x40rep. will build it from there.

Raptor · « **Reply #850 on:** September 03, 2012, 02:28:54 pm »

How is bear meat? I was told by someone you can't really compare real hunt meat with what you normally get from the store...

Kingfish · « **Reply #851 on:** September 04, 2012, 12:05:40 pm »

Tue - 7:30am
Sept 4, 2012

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

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* calfs are taking a lot of punishment but still not getting fatigued to the point of deloading. i'm a lot more careful twisting/rounding my lowerback on the smith machine more than anything. that machine will break you if you are careless or use lousy form.

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

Tue - 4:30pm
Sept 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Heavy + Rep Set
[225,275,315+2][365,385,405+1]
- 315 x20 (clustered +4+3+2+1, x2)

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Rest
- 5x45lb x0

Daily BW Dips
Rest
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* slowly adapting to squat volume work. 70%RM ~ 315lb felt like a good starting point. not too heavy for the lowerback. clustered the reps to make sure i don't overexert. i'm also thinking about doing more lowerback/hamstring work while i rest the squats. that will make sure i really don't do too heavy singles on rest days. 225-275-315 might also be enough for coordination work while i add more lowerback work. it might also be as heavy as i can get when i beat the lowerback.
* smith calf raises felt better by really holding the bar and pinning it to by back to make sure i am one with it.. the movement is just too easy to screw up - also, the smith 24hr has is not straight vertical.. tilts a bit.

Kingfish · « **Reply #852 on:** September 05, 2012, 01:16:44 pm »

Wed - 8:00am
Sept 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 |4|2|4|

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Very High Rep Light
- 225lb 100,100 (clusters of 20, secs rest to reset foot)

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* since my foot is starting to feel strained again from the same spot doing 315 smith calf raises, i lowered the weight to 225s and did more reps. i was stopping for a few seconds just to reset my feet and shake it out a bit.

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

Did not really plan on skipping an afternoon workout.. But legs and glutes are beat from the higher rep paused squats with 315s. Surprisingly, calves are still all right and can probably take a few more 100reps..

Kingfish · « **Reply #853 on:** September 07, 2012, 12:04:16 am »

Thur - 5:00pm
Sept 6, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 +4 +2 +4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 405lb x20
- 225lb x60

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

Kingfish · « **Reply #854 on:** September 07, 2012, 11:16:27 pm »

Fri - 5:30pm
Sept 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +3 +2 +3 +2 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x20
- 315lb x40 | 225lb x40 x2 waveload

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb 16 (maxd on other machine.. no 100lb available)

* felt like i could do 405-425 without much effort today on the paused squats. recovery is very strong today even for a work night. i was really planning on stopping at 365 but it just felt too light. same with 385s. but it usually gets exponentially harder at near 400s so i stopped at 385 (2.25BW)

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Author Topic: Kingfush (Read 1057679 times)

Raptor

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LBSS

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