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Author Topic: Kingfush  (Read 1057507 times)

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Kingfish

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Re: Kingfush
« Reply #1230 on: May 31, 2013, 09:15:26 pm »
0
Fri 4:00pm
May 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x4 no-pause

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Chins
Paused reps top/bottom holds
- 100 x20

* sleep pattern messed up but got good recovery. the 405x1 did not feel heavy at all. could get the 425-440 based on the smoothness of the 405. when i was using the 455x1, i could easily tell that id get that top single by how the 405x1 goes up.
* did a 315x4 no-pause just to get some more tonnage for a non-weak day like this. it felt like an empty bar without the pause.

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

//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20
[/quote]
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 #1231 on: June 01, 2013, 10:17:31 pm »
0
Sat 3:30pm
May 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x2 no-pause

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

One Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x20

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

//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20
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 #1232 on: June 02, 2013, 10:43:03 pm »
0
Sun 9:30am
Jun 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20


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

Sun 4:00pm
Jun 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x20

Chins
Paused reps top/bottom holds
- BW x20

* did not exert much effort to get the full paused 425x1. 405x1 backoff was not very tiring also. not a bad start for the week. tmrw is a 435x1.
* BW consistent for over a week now at 200-204lb.
« Last Edit: June 05, 2013, 12:37:09 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 #1233 on: June 03, 2013, 09:11:14 pm »
0
Mon 4:00pm
Jun 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
435 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* i figured out what i was doing wrong in the last 3 weeks with my top heavy set. i could have made some of those 405+ attempts if i didn't screw up my form. with my BW at bloated 200-204s, i was subconsciously not doing a full valsalva because my belly is going to stick out too much.. lol.  :P
* wore my black compression top (enough with the yellow/orange/red for now) and gulp as much air as i can stuff. worked nicely and got 405-435-405 without any problems. will cut every accessory lift and focus on this top heavy set to 455 for the next few days. BW chins and calf raises are ok.
« Last Edit: June 03, 2013, 11:31:46 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 #1234 on: June 04, 2013, 09:22:29 pm »
0
Tue 4:00pm
Jun 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1
405 x1 x1
315 x1 FS

Calf Raises - Smith Machine
Paused reps top/bottom holds
- 8x45 x20

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* BW at 199-203lb. its an effort maintaining and improving BW while eating clean. the 440x1 with a full pause got up smoothly. not explosive enough to do the same with 455x1 again but slowly getting there.
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 #1235 on: June 05, 2013, 08:27:26 pm »
+1
Wed 3:30pm
Jun 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 2 of 18
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 440x1 from a complete pause again. did not have much trouble with it. back to the routine that got me to the 455s. caloric excess and just consistent lifting of 425-440s. form is as good as it gets.  will see if 18 total 440s is enough reps to get my BW to the 204s again.
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.

T0ddday

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Re: Kingfush
« Reply #1236 on: June 06, 2013, 09:17:49 am »
0
Is your sprint test a 30m or 60m sprint?  A 30m is hardly worth for unless your uncoordinated IMO... but it would make sense to concentrate if it was a 60m, would love to see how your training methods would work there.
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Kingfish

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Re: Kingfush
« Reply #1237 on: June 06, 2013, 09:17:06 pm »
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Quote from: T0ddday on June 06, 2013, 09:17:49 am
Is your sprint test a 30m or 60m sprint?  A 30m is hardly worth for unless your uncoordinated IMO... but it would make sense to concentrate if it was a 60m, would love to see how your training methods would work there.

from the teamusa / bobsled website - 15m, 30m, 45m, 60m sprints. 30m fly. broad jump, shot toss, clean, squat.

i'm doing hill sprints and prowler drills for the running. front squats to prepare for the clean.

Thur 4:00pm
Jun 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 3 of 18
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* 4-night work week. slept 9am-3pm. 405x1 felt easier than expected. only planned a 425 but the 440 went up smoothly too. BW 199.6lb empty.
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 #1238 on: June 06, 2013, 09:41:55 pm »
0
maybe work some actual sprints into the training?
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Muscles are nonsensical they have nothing to do with this bullshit.

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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 #1239 on: June 07, 2013, 08:57:16 pm »
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Quote from: LBSS on June 06, 2013, 09:41:55 pm
maybe work some actual sprints into the training?

i can do hill sprints while i strength train with squats. regular sprints are too taxing on everything - will do them on a cycle for pure speed work.

Fri 4:00pm
Jun 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 4 of 18
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 9am-2:30pm sleep. 2nd consecutive day of weak sleep. still got the 440x1 without any problems. might deload with the 315-365-405 routine tmrw so i don't burn out. depends on how i feel.
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 #1240 on: June 08, 2013, 09:35:17 pm »
0
Sat 12:00pm
Jun 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 5 of 18
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
-100 x20

* 5th straight day of 440x1s. did my workout mid-day to go watch the annual company concert at SF. 440 still not very heavy even with crappy sleep for the last 3 days. probably helped that i've been skipping the calf leg press. if i maintain this pace with the 440s, ill probably be 455 strong again in the 12-16th single.

ohyess.. pitbull. would have been in that front crowd if i knew they were performing. its a no-tell until the actual event.
<a href="http://www.youtube.com/watch?v=386egDAe9fo" target="_blank">http://www.youtube.com/watch?v=386egDAe9fo</a>
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 #1241 on: June 09, 2013, 04:45:10 pm »
0
Sun 10:30am
Jun 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 6 of 18
405 x1

Chins
Paused reps top/bottom holds
-BW x20

Calf Raise Leg Press
Paused reps top/bottom holds
-8x45 x20

* the calf raises after a few skipped days did not get detrained. i'm very strong with this today. straight to 20 paused reps.
* 440x1 top set is routine now. BW 200-202.


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 #1242 on: June 10, 2013, 09:24:52 pm »
0
Sun 10:30am
Jun 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 7 of 18

Standing One Arm Cable Rows
Paused reps top/bottom holds
-100 x20

* the 405x1 went up pretty good. thought about going for the 455x1. was not able to convince myself to do it because my BW was not yet at the 202-204. the 440x1 went up convincingly smooth also. decided to skip the backoff 405 and will go for 455 tmrw afternoon.
* might go 450x1 if the 405 tmrw does not feel light enough.

Quote from: fast does lie on June 09, 2013, 11:00:41 pm
why'd you stop the front squats?

front squats improves as my back squat improves. will go focus on getting 455-475 in the next couple of weeks.
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 #1243 on: June 11, 2013, 03:22:00 am »
0
Cant wait to see this 475!
Please get it on video too.
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Kingfish

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Re: Kingfush
« Reply #1244 on: June 11, 2013, 08:47:55 pm »
0
Tue 4:00pm
Jun 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 1 of 20
405 x1

Chins
Paused reps top/bottom holds
-BW x20

* BW 202-204. 405x1 was very explosive and completed very smooth and fast.  455x1 from a complete pause. not the strongest 455x1 i've done as i had to dish out a war cry after my midback rounded a bit towards the 1/4 way up. the initial power from the hole already pushed me into that strong-leverage position. i'd take this loud rep from a complete pause that those stealthy silent rep but without that strict momentum kill.
* will only use the 455 top set only if the 405 rep convinces me to go for it. no need to force it everytime as i already know (again) that i got this. will focus more on getting move volumes of 405-425x1s.

Quote from: Dreyth on June 11, 2013, 03:22:00 am
Cant wait to see this 475!
Please get it on video too.

i will go for a 475x1 after i get myself strong enough to lift the 425 as explosive as i'm lifting the 405s on my warmup ramping. hopefully in 10 weeks time by aug.


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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