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Author Topic: Kingfush  (Read 1057332 times)

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Kingfish

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Re: Kingfush
« Reply #1410 on: October 15, 2013, 09:20:25 pm »
0
Tue 3:00pm
Oct 15, 2013

Full Squats - Paused - Maintenance
455 #110 | 465 #4 | 470 #1| 475 #2
315 x1
365 x1
405 x1
455 x1 Day 30 | on-off: 5-2. 6-1. 30-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Cable Rows or Chins - Paused
Rest 1 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45 x20 Day 1 1 or  Rest 9 

* BW210#22. >8hr sleep. 455x1 for maintenance. 465max today. i might go 475 tmrw if i get good sleep and diet again. tmrw is straight day 31. thats a month of at least 455 a day.

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 #1411 on: October 16, 2013, 08:23:48 pm »
+1
Wed 3:30pm
Oct 16, 2013

Full Squats - Paused - Maintenance
455 #110 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
475 x1 Day 31 | on-off: 5-2. 6-1. 31-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 2

Cable Rows or Chins - Paused
Rest 2 or Rest 1

Dumbell Press - Paused
Rest 1

* BW210#23. >8hr sleep. 405 did not feel heavy again. had to use 475. it was not the easiest 475 but nothing that would have fatigued me too much. will get 455 tmrw as a top warmup weight for maintenance.

* 3-day work week starts tonight. 455 til sunday and go for 475 #4-5 mon-wed. if i continue with this pace, at 475 #60+.. i might have a chance with 495. at this time, the 475 is harder on my mind than my legs.

* took dips out of routine. i like how the dumbell standing press is progressing.
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 #1412 on: October 16, 2013, 10:56:40 pm »
0
495 paused or......
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Kingfish

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Re: Kingfush
« Reply #1413 on: October 17, 2013, 09:33:13 pm »
0
Thur 4:30pm
Oct 17, 2013

Full Squats - Paused - Maintenance
455 #111 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 32 | on-off: 5-2. 6-1. 32-0

Calf Raise - Leg Press - Paused
Rest 1

Cable Rows or Chins - Paused
Rest 3 or Rest 2

Dumbell Press - Paused
Rest 2

* BW210#24. 7.5hr sleep. routine 455 top set for maintenance. 455 starting to feel like a 425.

* 495 paused at 212-218BW.. only if i don't get too fat. carb up and carb maintenance days now. im at 212-214lb on non-work days.. drops to 210-212 when i had to limit carbs at work night. post lunch coma from eating too much is not good on a work day.
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 #1414 on: October 17, 2013, 09:55:23 pm »
0
dear god
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Kingfish

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Re: Kingfush
« Reply #1415 on: October 19, 2013, 12:52:40 am »
0
Fri 4:30pm
Oct 18, 2013

Full Squats - Paused - Maintenance
455 #112 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 33 | on-off: 5-2. 6-1. 33-0

Calf Raise - Leg Press - Paused
Rest 2

Cable Rows or Chins - Paused
Rest 4 or Rest 3

Dumbell Press - Paused
45 x20 Day 1

* BW210#25. 7.5hr sleep.
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 #1416 on: October 19, 2013, 10:09:41 pm »
0
Sat 4:30pm
Oct 19, 2013

Full Squats - Paused - Maintenance
455 #113 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 34 | on-off: 5-2. 6-1. 34-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Cable Rows or Chins - Paused
Rest 5 or BW x20 Day 1

Dumbell Press - Paused
Rest 1

* BW210#26. 7.5hr sleep.
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 #1417 on: October 20, 2013, 07:06:34 pm »
0
Sun 1:30pm
Oct 20, 2013

Full Squats - Paused - Maintenance
455 #114 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 35 | on-off: 5-2. 6-1. 35-0

Calf Raise - Leg Press - Paused
Rest 1

Cable Rows or Chins - Paused
Rest 6 or Rest 1

Dumbell Press - Paused
45x20 Day 1

* BW210#27. 7.5hr sleep. 405 was fast but not convincing enough to go 475. will get the top set tmrw.
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 #1418 on: October 25, 2013, 08:53:08 pm »
0
Oct 21-25, 2013

Full Squats - Paused - Maintenance
455 #118 | 465 #4 | 470 #1| 475 #4
315 x1
365 x1
405 x1

Monday Oct 21
475 x1 Day 36 | on-off: 36-0 | 475 max

Tuesday Oct 22
455 x1 Day 37 | on-off: 37-0 | 465 max

Wed Oct 23
455 x1 Day 38 | on-off: 38-0 | 455 max

Wed Oct 24
455 x1 Day 39 | on-off: 39-0 | 465 max

Fri Oct 25
455 x1 Day 40 | on-off: 40-0 | 455 max


Calf Raise - Leg Press - Paused
9x45 x20 Oct 22. Oct 23. Oct 25

Cable Rows or Chins - Paused
100 x20 Oct 25 or BW x 20 Oct 23

Dumbell Press - Paused
60lbx20 Oct 22

* BW 210-212. all 7.5hr+ sleep. limit 475 to 1x / week. starting to feel tired. max effort weight per workout added. been using almost near max even with good sleep and diet. need to backoff a bit now. i need to be 10lb stronger than the max weight for 2-3+ days to really freshen up. todays 455 did not help.
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 #1419 on: October 27, 2013, 11:24:19 pm »
0
Oct 26-27, 2013

Full Squats - Paused - Maintenance
455 #120 | 465 #4 | 470 #1| 475 #4
315 x1
365 x1
405 x1

Sat Oct 26
455 x1 Day 41 | 470 max

Sun Oct 27
455 x1 Day 42 | 470 max

Calf Raise - Leg Press - Paused
9x45 x20 Skip

Cable Rows or Chins - Paused
100 x20  Skip

Dumbell Press - Paused
45lbx14 + 60lbx6 Oct 26

* will continue with this 475 1-2x/week while keeping BW 210-214max.



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 #1420 on: October 29, 2013, 07:28:14 pm »
0
Oct 28-29, 2013

Full Squats - Paused - Maintenance
455 #121 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1

Mon Oct 28
475 x1 Day 43 | 475 max

Tue Oct 29
455 x1 Day 44 | 455 max

Calf Raise - Leg Press - Paused
9x45 x20 Skip

Cable Rows or Chins - Paused
BW x20 Oct 28

Dumbell Press - Paused
45lb x20 Oct 28

* 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

* light loaded jumpsquats + SVJs for speed work while maintaining squats. i hold 2x 25lb hex plates and do 6-8rep JSquats with resets followed by SVJs after 1-2min rest.
« Last Edit: October 29, 2013, 07:30:34 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.

LBSS

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Re: Kingfush
« Reply #1421 on: October 29, 2013, 07:51:46 pm »
0
do you swing your arms with the plates?
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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 #1422 on: October 30, 2013, 09:35:51 pm »
0
Oct 30, 2013

Full Squats - Paused - Maintenance
455 #122 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1
455 x1 Day 45 | 465 max

Calf Raise - Leg Press - Paused
Skip

Cable Rows or Chins - Paused
skip

Dumbell Press - Paused
skip

* standing one-arm dumbell press was tiring my back. will figure this out  but il skip these for now too. yesterday's 455 was the heaviest 455 ive done in a while. had to sleep 12+hrs to repair myself. did a lot better this afternoon. 

** 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

Quote from: LBSS on October 29, 2013, 07:51:46 pm
do you swing your arms with the plates?

no armswing. practicing the SVJ with as little fatigue as possible in order to do more total reps.  fatigue increases exponentially with jump height. 

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 #1423 on: November 02, 2013, 11:17:28 am »
0
Oct 31-Nov 1, 2013

Full Squats - Paused - Maintenance
455 #124 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1

Oct 31
455 x1 Day 46 | 455 max

Nov 1
455 x1 Day 47 | 460 max

Calf Raise - Leg Press - Paused
Skip

Cable Rows or Chins - Paused
Nov 1 BWx20

Dips - Paused
Nov 1 BWx20

* added dips again for an upperbody push. no need to tire my back doing the standing dumbell press. slowly recovering from that back soreness that peaked last tuesday. i should be 465 strong this afternoon after another good sleep. 

** 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.
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 #1424 on: November 03, 2013, 07:34:30 pm »
0
Nov 2-3, 2013

Full Squats - Paused - Maintenance
455 #126 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1

Nov 2
455 x1 Day 48 | 455 max

Nov 3
455 x1 Day 49 | 465 max

Calf Raise - Leg Press - Paused
9x45s x20 Nov 2

Cable Rows or Chins - Paused
BWx20 Nov 3

Dips - Paused
Skip

* will go 475 again tmrw and deload the rest of the week back to 455.

** 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.
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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