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Kingfish

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Re: Kingfush
« Reply #975 on: November 18, 2012, 12:30:29 am »
0
Sat 8:00pm
Nov 17, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10
- 585 x10 x10
- BW x2u0

1/4 Jump Squats - Dumbells
Speed work -light
- 50lb x8 x8 ( followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* resting the daily paused full squats. will go 315x3s to maintain and go for 345 2x10 sets on the next strong day. will continue with this pattern until i get comfortable with 365-385 double paused reps.
* dumbell jump squats feeling good. starting to like these better than the barbell.
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 #976 on: November 18, 2012, 03:28:50 pm »
0
Sun 8:00am
Nov 18, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345,365,385 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x6 x6 ( followed by 1-4 reps of SVJs)
- 70|50 x2|x4 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20 x20 x20

Daily BW Chins
Full ROM - Neutral Grip
- x20 x20 x20 x20 x20
BW|assisted - x10|x10

* resting the volume squats. the singles up to 385s did not give me any problems. could get 405x1 later after this good morning lift. did some boss volumes on the chins and some higher reps dips too.
* might lift again later if i feel like it.. go up to 405 and be happy again with the heavy weight.. then monday - back to more 345s. the full paused reps get exponentially harder after the 2nd rep. i don't think il even try for 345x4.. just go up 365 x1-2 after i get 345x3..

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

Sun 5:00pm
Nov 18, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345,385 x1
345 x10 2-3-2-2-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0 x0

Daily BW Chins
Full ROM - Neutral Grip
- x20

- i thought id be stronger than this - probably underestimated the fatigue from the light jump squats. i did get a convincing 345x3 paused reps.
« Last Edit: November 18, 2012, 10:32:01 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 #977 on: November 19, 2012, 11:46:49 am »
0
Mon 6:00am
Nov 19, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345,385 x1
345 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip
- x20

* light squat day following some sort of volumes from the last one. will go volumes again later.

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

Mon 6:00pm
Nov 19, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345,385 x1
345 x2 x2 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip
- x20 x20

* did some form of volume but not very strong here. will go light in the next 2-3 lifts and go for another x20
« Last Edit: November 19, 2012, 09:11:16 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 #978 on: November 20, 2012, 10:29:33 am »
0
Tue 6:00am
Nov 20, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip
- x10 x10

* plan for later - 385/405 top set, the x2-3 reps on 345s
 
-------------------------------------------------------------------------------------------------------------

Tue 4:00pm
Nov 20, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2
345,385 x1
345 x2 x2 x1

Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10 - will not do these next time.. did not cut it anymore
- 585 x10 x10 - felt so much easier now
- 675 x4 x4
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0

Daily BW Chins
Full ROM - Neutral Grip
- x10 x10

* skipping the smith machine calf raises and replacing them with high rep BWs worked well. recovery is strong for the calves. 585s did not give me any problem and the 675s did not feel dangerously heavy.
* paused squats with 345s - recovery not yet complete.. can't push too much volume right now. 
« Last Edit: November 20, 2012, 10:30:29 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 #979 on: November 21, 2012, 10:26:39 am »
0
Wed 6:00am
Nov 21, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 - felt strong but found a way to hold off until i really get myself recovered

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- x20
- 25lb x8
- 35lb x6 x6
- 45lb x4

* wet BW at 174lb. felt like going boss on the weighted chins again. had to keep myself busy while recovering from squats and calf raises. was at 90lb x4-6 few years back. will aim for 50lb x20 this time.

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

Wed 4:00pm
Nov 21, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2
345,385 x1
345 x2 x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 35lb x6 x6 x8

* can't recover fast enough on the 345 volumes. can't even see myself getting a 20 total rep workout with this fatigue and lifting the following day again. i need to really put 315 singles on days i'm not doing the volumes. 385x1 did not really give me a hard time. if i did 405, the 345 volumes would be really challenging.
* weighted chins feeling better already. grip tiring fast too. can feel my forearms getting bloated.

blood pipes after the x20 weighted chins


« Last Edit: November 21, 2012, 10:01:51 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 #980 on: November 21, 2012, 11:14:54 am »
0
I love weighted chin ups. I don't know why more people don't do them.
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Kingfish

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Re: Kingfush
« Reply #981 on: November 22, 2012, 11:53:23 am »
0
Quote from: Dreyth on November 21, 2012, 11:14:54 am
I love weighted chin ups. I don't know why more people don't do them.

IMO - you don't see results if you do them with sloppy form and partial ROM..

Thur 6:00am
Nov 21, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10 x10 x10
- 675 x4 x4
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx20
- 35lb x10 x10  8-2
- 45lb x10 x10  4-4-2, 4-3-3
- BWx10



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.

LBSS

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Re: Kingfush
« Reply #982 on: November 22, 2012, 12:10:39 pm »
0
question i've been meaning to ask for a while: what do you mean by "x0"? does that mean you've skipped that exercise?
Logged
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 #983 on: November 22, 2012, 12:37:15 pm »
0
Quote from: LBSS on November 22, 2012, 12:10:39 pm
question i've been meaning to ask for a while: what do you mean by "x0"? does that mean you've skipped that exercise?

yes.. i use the quote function to post an entry.. makes it easier that way.
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 #984 on: November 22, 2012, 04:15:53 pm »
0
Quote from: Kingfish on November 22, 2012, 11:53:23 am
Quote from: Dreyth on November 21, 2012, 11:14:54 am
I love weighted chin ups. I don't know why more people don't do them.

IMO - you don't see results if you do them with sloppy form and partial ROM..

yep. dead hang, adams apple to bar level, and no swinging.
Logged
I'm LAKERS from The Vertical Summit

Kingfish

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Re: Kingfush
« Reply #985 on: November 23, 2012, 12:58:08 pm »
0
Fri 7:00am
Nov 23, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10 x10 - not too heavy, could have gone straight to x20 but will focus on the chins for now.

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx10
- 45lb x10 x20 x10 | 4.3.3,  4.4.3.3.4.2, 4.3.3

* did not have any problem doing x3 reps on 45lb weighted chins, but 4 is really the most i can do with strict form at this time. just need more volumes on these and eventually i'l get to x8-10 straight reps. 
* will work tonight and tmrw for a 2 day week. might lift again this afternoon if i wake up strong.

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

Fri 4:30pm
Nov 23, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2
345,385,405 x1
345 x3 x3 x3
365 x2 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx10
- 45lb x10 x10 | 6.4, 5.4.1

* the 315 singles, 1-3 sets on easy squat days worked well. i'm rarely this strong in a while. will do another sat-sun 315x1s.. and on monday, i'l go boss weight again and back up with 365s x2..
* even my weighted chins got stronger this afternoon.. and thats after 40 reps this morning. could have gotten x6 already but wanted to at least hit x20 reps per workout. held back a little for more tonnage.



« Last Edit: November 23, 2012, 09:54:13 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 #986 on: November 24, 2012, 07:12:49 pm »
0
Sat 1:30pm
Nov 24, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1
345,385 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x10 x10 x20 | 5.5, 5.4.1, 4.4.4.3.1.3.1

* plan to do 3 singles of 315 did not work. it felt really good that i had to use 345s.. and it didn't cut it too. the 385 was also explosive. it was another 405x1 strong day. will definitely have to stop at 315 singles tmrw. back to back heavy singles is good enough. need to really focus on giving myself time to really be fresher for more moderate weight / high volume work this monday.
* weighted chins are still going strong.
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 #987 on: November 25, 2012, 01:29:51 pm »
0
Sun 7:30am
Nov 25, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10 x10
- 675 x4 x4 x4
- 765 x1

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 4.4.4.4.4

* 675x4 was more explosive than usual. decided to try the 765 (8 plates). the bar still moved up.. i got a good solid paused rep but i felt my back tiring very quickly supporting that weight.
* tiring a bit on the chins so stopped at x20 reps. might do another x20 this afternoon.

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

Sun 7:30am
Nov 25, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10
- BW x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 4.4.4.4.4

« Last Edit: November 25, 2012, 09:51:26 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 #988 on: November 26, 2012, 10:31:18 am »
0
Mon 6:00am
Nov 25, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 5.5.4.1.4.1

* getting into the x5s now on the weighted chins - grip giving out first. weighted chins feel more comfortable/natural to me compared to weighted dips. IMO, it just might be that the dip station is not high enough for me.. i had to bend my knees so i don't bottom out, or maybe i just need to spend more volumes on the dips again until it feels better (or i break something..)

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

Mon 3:30pm
Nov 25, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 5.5.5.5

« Last Edit: November 27, 2012, 06:14:37 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 #989 on: November 27, 2012, 12:01:00 pm »
0
Tue 6:00am
Nov 26, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 5.5.5.5
- 70lb x3

* weighted chins now at 70lb.. this is getting interesting now. will go x10 on 70lb with 1-3reps/cluster, then eventually go for 90lb x1-2 after i get to 70x5.  get that 90x3, the 45x20 daily repeatable should be doable by then. the 70lb today was a straight set of 3s.
* did not feel like going for the volume 345-365s yesterday. might do them this afternoon. the 315x1s this morning felt like an empty bar.

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

Tue 4:00pm
Nov 26, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x6 x6 x6 x6

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x5 x5
- 70lb x3 x3 x3 x3
 
* maybe i underestimated the fatigue of the volume squats + daily squats combined. i got up to 385x1 with a convincing pause but did not have in me again to push for a 345-365 x20 total reps.
* calf raises and weighted chins are progressing nicely. 585s felt light and will be for warmup sets now. 675x8 doable but i'm giving myself time to adapt to this weight. my whole body feels like it's been crushed by 675 right now. i want to hang upside down until i gain back some height.
« Last Edit: November 27, 2012, 10:43:09 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.
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