Author Topic: Kingfush (Read 1057587 times)

seifullaah73 · « **Reply #1080 on:** February 05, 2013, 10:16:12 am »

Quote from: Kingfish on February 05, 2013, 08:56:49 am

Quote from: seifullaah73 on February 05, 2013, 08:36:21 am
How are you able to progress in your squats. what strategies do you use.
Thanks

progressive resistance with more emphasis the backoff sets than the top set, low rep/high sets + caloric excess + lots of sleep.

So what you are saying that emphasizing more on the backoff set, which i'm not sure what you mean, is it lifting less then heavy weight at medium to average number of reps, which is after the high weight low reps high sets.

e.g.

squat 4-5 x 3-5 reps at 80-90% of 1RM
squat 2-3 x 8-12 reps at 70-80% of 1RM

as well as caloric excess, meaning eat a lot?
lots of sleep, which i try and always equal to 7hrs sleep unless on friday when i have to wake up early to go to gym get 5hrs sleep which is preceded with a lesson at 9am all they way till 5pm if i remember correctly.

thanks , i will try this makes sense as well, if i am correct what i said above.

Kingfish · « **Reply #1081 on:** February 06, 2013, 10:34:32 am »

Wed 6:00am
Feb 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x20 - 45 deg seated sled

* lowerback tired. its also very cold. from low-mid 50s down to 39-42F this morning. the 315s felt good but will really burn out if i put something heavier without allowing the erector chain to recover some more. strong post workout meal and another set of 6-8hr daytime sleep. slept 8:30pm-5:30am last night. work night starts tonight til friday. short 3 day week. sucks that my back got beat like this. if i still feel weak later, i'l skip the backoff sets for now.
* leg press calf raise - will try 495x20 clustered in 10s next time. 405s too light now

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

Wed 4:00pm
Feb 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 430s
315,365,405,440x1 BW 188-192lb
425 x2 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* slept 8:30am-11:30am-2:30pm. was not looking forward to lifting 440 this afternoon as i was already having a hard time getting out of bed. my lowerback is strained somewhere. annoying but nothing close to an injury. i actually lifted stronger today than yesterday. a smooth 440x1 and decided to take it easy on the backoff sets. IMO, 430s are too heavy at this time. 425s hit the spot. single, rack for 60secs.. another single. 5 mins. repeat. do this loading until i get my diet to catch up and take me to the 194-196BW.
* 495x20 leg press calf raise felt like 405s until the 16th rep.. it became painful but nothing that will require a reset.

seifullaah73 · « **Reply #1082 on:** February 06, 2013, 01:51:29 pm »

I will try and do heavy set first then go down the weight so as to make it eaiser to do more reps and therefore easy progress,
i hope. something like:

3-4 x 3-5 reps heavy weight
2 x 8-10 reps medium weight

Thanks for the help

Kingfish · « **Reply #1083 on:** February 07, 2013, 09:55:19 am »

Thur 7:00am
Feb 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 405lb x0 - 45 deg seated sled

* workout at home. tired from the work night.

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

Thur 4:00pm
Feb 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495 x0 | leg press

* have cold allergy. benadryl took care of the running nose but left me with a headache. caffeine not as effective this afternoon. just did the squats and left gym. quads felt sluggish on the 315,365s.. i usually just overpower the 315s in the afternoon.. today i felt some resistance already from my first set. started to feel better at 405. 440x1 was routine again. i've been lifting this top set for almost 3 weeks now. my BW is not jumping much from the 190-192s. don't even have good appetite now.

Kingfish · « **Reply #1084 on:** February 08, 2013, 11:37:24 am »

Fri 8:00am
Feb 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press

* workout at home. had to use a 1-day work vacation because my colds didn't improve yesterday. cannot work in an aseptic environment sneezing and coughing. i do not use sick days. i'm not really sick. sick = stuck in bed IMO. i've never been sick in all my 12 years of work.
* i was worried that my weight will take a hit so i force fed myself yesterday even though everything is near tasteless and drank lots of water (32oz x2). slept at wet 196BW. sweat like crazy the whole night and woke up at 189lb. too much water really works the other way - you lean out. i was quickly back in the 190s because i was very thirsty this morning. i'm feeling a lot better now. no more headache.

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

Fri 4:00pm
Feb 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* yes, i used a vacation day instead of a call-in-sick. they are 2 different things. i have accumulated a large amount of vacation hours already that is why i use them. i could take 6 weeks off from work with the hours i've saved. my company treats us very well, i will not abuse the benefits. thats that.
* BW to 194-196 has to wait for another 1-2 weeks. this week was a struggle with this dehydration thing. 440x1 was again routine but the backoff 425s are feeling heavier and heavier. i will be stronger tmrw as i am already drinking and eating better.

LBSS · « **Reply #1085 on:** February 08, 2013, 02:05:01 pm »

wait, so you took a sick day? or you used a day of vacation? if you used a day of vacation rather than a sick day to stay home when you were sick*, you're dumber than i thought.

*whatever your definition of "sick" is, your health status prevented you from going into work.

T0ddday · « **Reply #1086 on:** February 08, 2013, 07:10:33 pm »

Quote from: UAcompression on February 08, 2013, 04:56:49 pm

^ generic claritin aka like one of those walmart costco brands work much better than benadryl. it's half the price of regular prescription grade claritin, exact same content though. i've got those stashed for the spring time when i get allergies.

Exact the same content but works much better? I have heard of people who mistakenly believe in the power of the brand-name but this is new; someone who believes in the power of the generic...

^ I don't understand the rationale between sick-days and annual leave. My ladys always checking how many of each she has left. Seems like it should all be the same really. Luckily I don't work in an industry where I have to allot my days one way or another.

Kingfish · « **Reply #1087 on:** February 09, 2013, 11:51:55 am »

Sat 8:00am
Feb 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press

* home workout again after the 13hr night work. no more headache or running nose. i'l get my staggered 4+2hr sleep in a few minutes and lift later at 4pm.

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

Sat 4:00pm
Feb 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* nothing new. not moving forward or backward. can't complain. this is the 22nd daily 200kgs. BW did not improve this week. will work on that.

Quote from: T0ddday on February 09, 2013, 12:01:36 pm

You have a squat rack in your home? Ridiculous that 315lbs is a warmup for you. I still grind 315 if I don't prepare properly and I got 20lbs+ on you at similar height. What's staggered sleep, 4+2? Sleep for 4, lift, sleep for 2?

i wake up after 4 hrs of sleep. drink warm water, chill for a few minutes and sleep for another 2 hrs again. if i sleep 6+hrs straight, i wake up tired. sleep patterns are very consistent i don't even use an alarm clock.. i have squat stands at home, valor fitness DB-8 model.

i lift so often that i don't really get very cold. coming from a cold night work, il take a 15min hot shower and hit the 3x 315 singles in the morning and call it a night.

T0ddday · « **Reply #1088 on:** February 09, 2013, 12:01:36 pm »

^ You have a squat rack in your home? Ridiculous that 315lbs is a warmup for you. I still grind 315 if I don't prepare properly and I got 20lbs+ on you at similar height. What's staggered sleep, 4+2? Sleep for 4, lift, sleep for 2?

Kingfish · « **Reply #1089 on:** February 10, 2013, 12:53:39 pm »

Sun 8:00am
Feb 10, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press

*coldness this morning at 37F. stayed in sauna for 5mins to put on adistars. squats went up smoothly. looking good for this afternoons workout.

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

Sun 4:30pm
Feb 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* added a couple of plantains to my menu and i carb'd my way into the BW194s. the 405/440 today felt very easy. i could have doubled the 425s with this much explosiveness. held back and did singles to prepare for tmrw. i will go 445x1 top set for a couple of days again and hit 455 whenever that 445 feels not very heavy anymore or when i'm at a dry 194-196s
* long term goal is to get repeatable 455s and drop BW to the high 180s or if my erector chain feels up to it - go for 475-495s with max BW into the low 200s then drop back to the low 190s maintaining that top set. repeatable IMO at full carb'd weight is top set for daily workouts, at lean non-carb'd weight is 1-2x/week.

Kingfish · « **Reply #1090 on:** February 11, 2013, 12:38:02 pm »

Mon 8:00am
Feb 11, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press

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

Feb 11, 2013 - Day 1 455x1 Top set

Mon 4:30pm
Feb 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* was only planning on using the 445x1 top set but IMO, 440-445 is the same thing. 450 is ugly with 2x10s and a 2-1/2. put the big 25lb in there and went for the 455x1. it went up like a smooth 440. no correcting of the lowerback or any max effort grunting.. just a routine top set. should have taken a vid but as this was a monday afternoon - gym was packed. i can lift this 455x1 again. the way it went up today, seems like a daily top set anyway.
* 23 days with 440x1 top set and thats about it for that 4 plates and the little change. i like this 4x45+25lb a lot better.

Quote from: ChrisM on February 11, 2013, 01:23:17 pm

What's your BF% at your current weight?

tested with the caliper this afternoon at 11.7%. could be a bit lower if i measure first thing in the morning.

ChrisM · « **Reply #1091 on:** February 11, 2013, 01:23:17 pm »

What's your BF% at your current weight?

Kingfish · « **Reply #1092 on:** February 12, 2013, 10:40:26 am »

Tue 6:30am
Feb 12, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press

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

Tue 4:30pm
Feb 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* was hiding the iphone to take a vid. not a good angle. also saw that it was not a strict pause. more like a very very slow reversal. will work on that. at least i got the 455x1 smoothly on back to back days.

455x1
<a href="http://www.youtube.com/watch?v=DOZvizFCfEw" target="_blank">http://www.youtube.com/watch?v=DOZvizFCfEw</a>

Quote from: T0ddday on February 12, 2013, 02:44:59 pm

Nice job. Big lift. LOL 455 is the first weight that "counts" as more than 405. Until your throwing 25lb plates on your just doing "X" amount of weight and change. Same feeling I got the first time I bench pressed 185 lbs when I was 15 years old. 180 lbs was just a plate and then some.... but 185 was real legit stronger than a plate. Luckily for you got two more big plates to throw on, 475 looks really nice, and 495 ridiculous.

475-495x1 on a lean sub 200lb BW... still happy with how the 455 looks.. its a 185 on top of 315s..

T0ddday · « **Reply #1093 on:** February 12, 2013, 02:44:59 pm »

Quote from: Kingfish on February 11, 2013, 12:38:02 pm

* was only planning on using the 445x1 top set but IMO, 440-445 is the same thing. 450 is ugly with 2x10s and a 2-1/2. put the big 25lb in there and went for the 455x1. it went up like a smooth 440. no correcting of the lowerback or any max effort grunting.. just a routine top set. should have taken a vid but as this was a monday afternoon - gym was packed. i can lift this 455x1 again. the way it went up today, seems like a daily top set anyway.

Nice job. Big lift. LOL 455 is the first weight that "counts" as more than 405. Until your throwing 25lb plates on your just doing "X" amount of weight and change. Same feeling I got the first time I bench pressed 185 lbs when I was 15 years old. 180 lbs was just a plate and then some.... but 185 was real legit stronger than a plate. Luckily for you got two more big plates to throw on, 475 looks really nice, and 495 ridiculous.

Kingfish · « **Reply #1094 on:** February 13, 2013, 10:24:13 am »

Wed 6:30am
Feb 13, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press busy. no worries here.

* 315 1st rep already felt very easy today for a cold morning coming from a lot of sleep. 9:00pm-1:00am-5:30am. will try and maintain the 455x1 top set later but will not go for a strict pause if i don't feel very very strong. do not have night shift work for classroom training this week. will use the midday lunch break to get my sleep. i don't eat midday anyway.

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

Wed 4:30pm
Feb 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* did the 455x1 top set with a stricter pause this time. concentric did not look as smooth/effortless as yesterday but i still made it up. this pause is not the same "i can pause all i want, and still get this thing up with no form colapse".. thats maxd at 425s right now. anything more the 425s with a total momentum kill will get my back beat.. it will still go up but i will break form at some point.
* i'm maintaining my weight right now at 192-194lbs. i'm not really pushing my top set anytime soon. i want to get at least 4x the 425s a day with enough recovery to still lift the 455 the following day. happy to get this top set consistently.

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Author Topic: Kingfush (Read 1057587 times)

seifullaah73

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Kingfish

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seifullaah73

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