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Author Topic: Kingfush  (Read 1057324 times)

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Kingfish

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Re: Kingfush
« Reply #1470 on: March 23, 2014, 12:07:35 pm »
0
Mar 23-29, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 23

#1 315-365-405
BW chins x10 x10 #4

#2 315-365-405
BW chins x0 #1
BW dips x20 #1

Mon Mar 24

315-365-405-435 +10 
BW dips x20

Tue Mar 25

315-365-405-435 +10 
BW dips x20

Wed Mar 26

315-365-405
BW dips x20
Calf Raise sled 4x45s x24

Thur Mar 27

315-365-405
BW chins x10 x10

Fri Mar 28

315-365-365
BW chins x11 x9

Sat Mar 29

315-365-405
BW chins x12 x8

« Last Edit: March 30, 2014, 03:10:26 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 #1471 on: March 30, 2014, 10:20:57 pm »
0
Mar 30 - April 5, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 30

315-365-405
BW chins x12 x8

Mon Mar 31

315-365-405
BW chins x12 x8
BW dips x20

Tue April 1

#1 315-365-405
BW chins x12 x8
BW dips x20 x20

#2 315-365-405-425
BW dips x20

Wed April 2

315-365-405
BW chins x12 x8
BW dips x20

Thur April 4

315-365-405
BW dips x24 x6

Fri April 5

315-365-405
BW dips x20 x10

Sat April 6

315-365-405
BW dips x24 x20
« Last Edit: April 06, 2014, 12:43:54 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.

Dreyth

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Re: Kingfush
« Reply #1472 on: April 07, 2014, 04:47:41 pm »
0
Wait... so you're doin 475lb paused squats weekly now?
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I'm LAKERS from The Vertical Summit

Kingfish

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Re: Kingfush
« Reply #1473 on: April 08, 2014, 04:39:58 am »
0
April 6-12, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 6

315-365-405
BW dips x24

Mon April 7

315-365-405
BW chins x10 x8 x8
BW dips x24 x20

Tue April 8

315-365-405
Standing one arm cable rows 100lb x20
BW dips x26 x20

Wed April 9

315-365-405
BW chins x10
BW dips x26 x20

Thur April 10

315-365-405
BW chins x12 x8
BW dips x24

Fri April 11

315-365-405
BW chins x10
BW dips x24 x20
Seated calf raise sled 4x45s x24 x24


Sat April 12

315-365-405
Standing one arm cable rows 100lb x20
BW dips x24

Quote from: Dreyth on April 07, 2014, 04:47:41 pm
Wait... so you're doin 475lb paused squats weekly now?

no.. only did 4 paused rep singles in 4 straight weeks Q4 of last year. also did 455 daily for 8 weeks straight at that time.

im taking it easy and stop at 405.
« Last Edit: April 13, 2014, 07:38:18 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 #1474 on: April 15, 2014, 05:27:50 am »
0
April 13-19, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 13

315-365-405
315x4 no pause
One arm cable rows 100lb x12
BW dips x24

Mon April 14

315-365-405
BW chins x12
BW dips x24
Calf raise seated sled 4x45s x24

Tue April 15

315-365-405
BW chins x12
BW dips x24 x20

Wed April 16

315-365-405
315 x4 x4 x4
BW chins x8
BW dips x24

Thur April 17

315-365-405
315 x4
BW dips x24

Fri April 18

315-365-405
315 x4
BW dips x24

Sat April 19

315-365-405
BW dips x24
BW chins x12 x10
« Last Edit: April 20, 2014, 11:14:18 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 #1475 on: April 21, 2014, 11:27:08 am »
0
April 20-26, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 20

315-365-405
One arm cable rows 100lb x12
BW dips x24

Mon April 21

315-365-405
315 x8 x8 no-pause. pacing myself until my hamstrings adapt to the movement. need some more time off the 405+ paused squats.
BW dips x24
Calf raise sled 4x45s x24 x24
BW chins x8 x8

Tue April 22

315-365-405
315 x10 no-pause
BW dips x26
BW chins x8 x8

Wed April 23

315-365-405
315 x8 no-pause
BW chins x8 x8

Thur April 24

315-365-405
315 x10 no-pause. no soreness at all anymore. will go up to 12 reps max
BW dips x28

Fri April 25

315-365-405
315 x10 no-pause
BW chins x8

Sat April 26

315-365-405
315 x12 no-pause
BW chins x12
BW dips x28

« Last Edit: April 27, 2014, 01:19:41 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 #1476 on: April 28, 2014, 08:47:23 am »
0
April 27 - May 3, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 27

315-365-405
315 x12 no-pause
BW chins x12

Mon April 28

315-365-405
315 x12 no-pause. rep 10-12 easy now. could get to 16 today. 16+ with a lot more effort.
BW chins x12
BW dips x28

Tue April 29

315-365-405
315 x12 no-pause. 405 felt light enough. 440+ doable but hard. volume work thickening my legs good. 8-12 eggs/day combo with these high rep 315s
Calf raise sled 4x45s x24
BW dips x24

Wed April 30

315-365-405
365 x6 no-pause
BW chins x10

Thur May 1

315-365-405
365 x6 no-pause
BW chins x12
BW dips x24
Calf raise sled 4x45s x24

Fri May 2

315-365-405
365 x6 no-pause
BW dips x24
Calf raise sled 4x45s x24

Sat May 3

315-365-405
365 x6 no-pause
One arm cable rows 100x20
Calf raise leg press 9x45s x12
« Last Edit: May 04, 2014, 01:42:32 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 #1477 on: May 04, 2014, 02:32:13 pm »
+2
May 4-10, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 4

315-365-405-435
315 x12 no-pause
BW dips x28

Mon May 5

#1 315-365-405

#2 315-365-405
315 x12 no-pause
BW chins x12 x12

Tue May 6

315-365-405
315 x12 no-pause
calf raise seated sled 4x45s x24
BW dips x26

Wed May 7

#1 315-365-405

#2 315-365-405
315 x14 no-pause. will try to get to 16 on a strong day.

Thur May 8

315-365-405
315 x16 no-pause. cardio like a boss. could get to 20 but might not be able to do it consistently everyday. will go 12-14 tmrw
BW chins x12

Fri May 9

315-365-405
315 x12 no-pause
BW chins x12

Sat May 10

315-365-405
315 x16 no-pause. not as bad as the first time i did it. can go 18-20 in a few days and still get at least 12 the day after.
BW chins x12
« Last Edit: May 11, 2014, 12:39:48 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 #1478 on: May 12, 2014, 12:44:24 am »
+1
May 11-17, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 11

315-365-405
315 x12 no-pause
BW chins x12

Mon May 12

315-365-405
315 x18 no-pause
BW chins x12

Tue May 13

315-365-405
315 x18 no-pause
BW chins x12

Wed May 14

315-365-405
315 x12 no-pause

Thur May 15

315-365-405
315 x12 no-pause
BW chins x12

Fri May 16

315-365-405
315 x12 no-pause
BW chins x12

Sat May 17

315-365-405
315 x16 no-pause
BW chins x12
« Last Edit: May 18, 2014, 03:25:56 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.

vag

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Re: Kingfush
« Reply #1479 on: May 12, 2014, 03:24:46 am »
0
Quote from: Kingfish on May 04, 2014, 02:32:13 pm
Sun May 4
315-365-405-435
315 x12 no-pause

Thur May 8
315-365-405
315 x16 no-pause. cardio like a boss. could get to 20 but might not be able to do it consistently everyday. will go 12-14 tmrw

Sat May 10
315-365-405
315 x16 no-pause. not as bad as the first time i did it. can go 18-20 in a few days and still get at least 12 the day after.

Things are getting serious again!!!  :wowthatwasnutswtf:  :almostascoolasnyancat:  :ibsquatting:
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: Kingfush
« Reply #1480 on: May 12, 2014, 03:44:08 am »
0
So these are actual reps, no singles?
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Kingfish

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Re: Kingfush
« Reply #1481 on: May 13, 2014, 09:59:26 am »
+2
Quote from: vag on May 12, 2014, 03:24:46 am
Things are getting serious again!!!  :wowthatwasnutswtf:  :almostascoolasnyancat:  :ibsquatting:

 :headbang: i already feel strong enough for 440+ on some days. just prefer to reset longer and do more volume/conditioning work with 315s

Quote from: Raptor on May 12, 2014, 03:44:08 am
So these are actual reps, no singles?

daily backoff 315lb reps is a straight set without racking of the bar until i get all reps. 12 reps is resting, 16-18 is some cardio work. 18-20 is near max
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 #1482 on: May 18, 2014, 09:25:39 pm »
+4
May 18-24, 2014

Full Squats - Paused - Maintenance
455 #156 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 18

315-365-405-455#150 Day 1. +10 405 went up too fast. i had put 455. form was solid. 470 would be the grind.
315 x12 no-pause
BW chins x12

Mon May 19

315-365-405-455#151 Day 2. +10
315 x16 no-pause
BW chins x12

- BW 212-214. still not as strong as last year sept-dec when i singled this 455 daily for 8 straight weeks with some 475x1 in the mix. don't really know how i did it at the time, but can't complain right now. confident enough today to do the 455 in the power rack all the way out so i don't bottom out. no pins to save me in that one.. just drop and shake the whole place if i fail.

Tue May 20

315-365-405-455#152 Day 3. +20. BW 214. oh yes.
315 x12 no-pause
BW chins x12

Wed May 21

315-365-405-455#153 Day 4 +20
315 x12 no-pause
BW chins x12

Thur May 22

315-365-405-455#154 Day 5 +15
315 x12 no-pause

Fri May 23

315-365-405-455#155 Day 6 +10
315 x12 no-pause

Sat May 24

315-365-405-455#156 Day 7 +5. 4th 13hr work night. sub 6hr sleep. felt good to still get this 455.
315 x8 no-pause
« Last Edit: May 24, 2014, 10:53:46 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 #1483 on: May 26, 2014, 02:35:49 am »
+1
May 25-31, 2014

Full Squats - Paused - Maintenance
455 #157 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 25

315-365-405
315x8 no-pause
one arm cable rows 100lb x20

Mon May 26

315-365-405
315x8 no-pause

Tue May 27

315-365-405  * at boston for the week attending graduation. tired from the 6hr flight. might go 455 tmrw.
315x8 no-pause

Wed May 28

315-365-405
315 x8 x8 no-pause

Thur May 29

315-365-405
315 x8 x8 no-pause

Fri May 30

315-365-405
315 x8 x8 no-pause
BW chins x8
one arm cable rows x10

Sat May 31

315-365-405-455#157 +20 last day in boston and flying to SF tonight. did higher intensity since i will be tired tmrw anyway from the 6hr flight
315 x18
BW chins x8
« Last Edit: June 01, 2014, 02:38:15 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 #1484 on: June 01, 2014, 03:48:58 pm »
+1
June 1-7, 2014

Full Squats - Paused - Maintenance
455 #158 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 1

315-365-405-455#158 +10 thought id be tired from yesterday's flight. got good sleep.
315x12 no-pause
bw chins x12

Mon Jun 2

315-365-405-475#7 +5
315x12 no-pause
bw chins x12

*  475#7. not calling it a max (+0). i didn't collapse the upperback and had good consistent speed upwards, as opposed to a noticeable decay of that initial burst of speed from the hole up to the 1/4 squat position and then grind the rest..  can't really say also that its a +10 since anything added to a very heavy weight starts to feel exponentially heavy too. id get an uncomfortable 480. not really sure if il fight and grind a 485.. id probably lose. 
* the no-pause 315s after the 475.. felt like i can curl that weight the way it felt on my back. had to stop at 12 and pace for tue. will see if the 405 felt this explosive again tmrw. will not go 455+ whatever happens.

Tue Jun 3

315-365-405-455#159 +10
315x12 no-pause
bw chins x12

Wed Jun 4

315-365-405 rest
315x12 no-pause
bw chins x12

Thur Jun 5

315-365-405
315x8 no-pause
bw chins x8

Fri  Jun 6

315-365-405
315x8 no-pause
bw chins x8

Sat  Jun 7

315-365-405
315x8 no-pause
single arm cable rows 100x20
« Last Edit: June 08, 2014, 01:29:48 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.
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