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Messages - Dreyth

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1141
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 12, 2015, 01:38:32 pm »
405lb squat at 195bw puts me at a 34-35in standing vertical:
http://www.higher-faster-sports.com/verticaljumpcalculator.html

I'll def be there. i think my estimated max is 405lbs as it is right now, and i'm down to 192bw.
Perhaps i'm capable of a 35in standing vertical (and who knows, maybe even 40in running) if i put in a lot of practice?

I should start playing a few pick up games. From what i remember, my movement efficiency in my jumps shoots up fast after about 2 weeks of playing 3-4 times a week. but i would like to put more emphasis on my standing vertical than i used to this time around.

I'll do that when I finish my cut.

1142
Strength, Power, Reactivity, & Speed Discussion / How transferable are neural squat gains to the vertical jump?
« on: January 12, 2015, 01:35:27 pm »
FWIW, my vertical has consistently increased with a higher corresponding relative squat. This includes even jumping off of one leg, though I don't do that as much anymore.

I'm wondering just how transferable neural gains in the squat are to the vertical jump, especially running ones. I jump off two feet.

I guess it all comes down to... what % of your neural gains are due to movement efficiency specific to the squat, and what % are to due to higher rate coding which (i assume) has extremely high carryover to the jump?

I know i could run a smolov jr cycle for like 5 weeks right now and put on maybe 50lbs on my squat, but just how much higher will I jump after that? I didn't do much jumping in those times where i was squatting 400's with ease so i'm not sure. i can't remember.

1143
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 12, 2015, 12:52:24 pm »
Can't wait to squat again. Damn. I've got that "feeling" back where I can't wait to hit more PR's.

That's always a good sign! Today I'll do my pull day (non deadlift) and then push day again tomorrow so that I can be back on schedule.

1144
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 11, 2015, 09:50:04 pm »
This happened at the gym today. Never heard more horrifying screams of pain in my life. His foot is completely in his shoe, btw. It looks like he barely has his shoe on, with his heel sticking out or something... but nope.





Careful out there guys.

1145
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 11, 2015, 09:43:48 pm »
Week 41
Quote
Sunday - 01/11/14
191.6lbs | 14.5% bf | 62.2% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 3min rests.
135 x 8                         >> Felt pretty good. May aim for 10 reps on the back up instead of increasing weight after 8 reps.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 3
350 x 3
350 x 3
315 x 8 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5                                 >> I was looking in the mirror and... my calves actually exist now.
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 14 PR
+270lbs x 12 PR
+270lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 10 PR
200 x 5

Incline DB Bench Press
65's x 9 PR                       >> 60sec rests.
65's x 5 PR

Pull day tomorrow. Then push day again right after that, so that I can be back on track.

I'm down to 191.6 today. Must have lost some water weight. Or maybe not. I did notice that my scale says I'm a higher H20% as I get lighter and lighter. I guess that's true, considering I've been losing fat?

Anyway, I felt great at the gym today even though I was so light and still cutting. Must have been due to that extra day of rest. Once I get under 190lbs consistently for a week straight, I'll switch to maintenance.

1146
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 11, 2015, 02:48:53 pm »
Week 41
Quote
Friday - 01/09/14
194.0lbs | 14.9% bf | 61.9% H2O

-= Workout Log =-

Deadlift
135 x 5                               >> Almost back up to 385x5. I'll definitely get it next week.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 4

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 6 PR
BW x 7
BW x 4
BW x 9

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 11
30's x 7 PR

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                   >> WTF is going on here. Why am I dropping on these...
165 x 10
165 x 6

1147
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 07, 2015, 04:33:04 pm »
Quote from: LBSS on January 07, 2015, 04:13:14 pm
where are you doing shift work? are you still in NYC?

Yep still here. i have a fulltime job 9:30am - 6:30pm 5x a week. Then I have a side job, just doorman/porter. Shit pays well though, and it's super easy, so I kept it. Also the tenants are super rich in the building I work at, so you never know. Connections n stuff.

1148
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 07, 2015, 02:15:04 pm »
Working till 630pm today. Get home at 7pm. I work an overnight shift tonight 11pm to 7am. then no sleep, working 830 am till 530pm... then off to some market research study till 730pm. Won't have time to go home and nap after that before deadlifting tomorrow.

1149
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 07, 2015, 10:14:39 am »
Quote from: Dreyth on August 10, 2014, 11:03:14 pm
GOALS by 1 June 2015

ATG Squat 325 x 5
Bench 245 x 5
Deadlift 385 x 5
At under 200lbs bw


Just realized I've already ATG squatted 335x6, deadlifted 385x5, but still only benched 225x6.
It's nice to kill those two goals already, but man that bench is pissing me off. I'm certain I will get it in under 6 months though!

1150
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 07, 2015, 10:05:03 am »
Week 41
Quote
Tuesday - 01/06/14
193.0lbs | 14.7% bf | 62.1% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Used a different squat rack. Floor isn't straight there. It made this so much harder, and kinda hurts my left hip.
135 x 5                         >> Definitely going to be waiting on the one good squat rack from now on, screw that shit.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
315 x 8
315 x 5
315 x 4 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 13 PR
+270lbs x 10
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 9
200 x 6 PR

Standing Cable Crunches
85 x 15                               >> 60sec rests.
85 x 12
85 x 10

Incline DB Bench Press
65's x 8 PR                       >> 60sec rests.
65's x 5 PR

I'm really liking the standing cable crunches. Idn where to fit in the ab wheel rollouts and hanging leg raises, though I love em both. I think I'll do all three. I'll rotate. Still do abs 2x a week though.
Or maybe I'll just do a set of standing cable crunches after my regular 3x10 rollouts/legraises. Yea I'll probably do that.

1151
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 06, 2015, 06:21:33 pm »
^ no no, keep going. i was doing a similar bench workout and stalled. 3x6 bb bench twice a week. shot up from work sets of 195lbs to 225lbs doing this, but couldnt quite manage 225 for 3x6. got 6, 6, 4 i think. so if either of us breaks through the plateau, we should study from each other. i need to look at your lifting history though to see how similar we are in terms of benching.

de-loaded, then did 5 weeks of 3 rep work plus a back off set. didnt work.

semi de-loaded, now doing 3x10 twice a week. we'll see how this works.



chest shot:



that was last week i think, at 193lbs in the gym. dont remember if i had a pump or not. ill just take another today.

1152
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 06, 2015, 12:23:24 pm »
Quote from: Leonel on January 05, 2015, 06:16:14 pm
They have. But progress has been slowing down a bit lately especially my benchpress numbers haven't gone up for a couple of workouts and it's kinda pissing me off.

My bench has stalled for like 4 months now.... :'(

1153
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 06, 2015, 09:32:06 am »
Week 41
Quote
Monday - 01/05/14
193.6lbs | 14.8% bf | 62.0% H2O

-= Workout Log =-

Pendlay Rows
45 x 10                                      >> 2min rests.
95 x 5                                        >> Form was damn sloppy. Staying at this weight till it gets better.
155 x 5
175 x 3
205 x 2
245 x 1
265 x 1
255 x 6                                         
255 x 6
255 x 6

Seated Cable Rows
175 x 12                                        >> 60sec rests.
175 x 8

Srict Lateral Raises
30's x 3                                         >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 11 PR
35's x 6 PR

Pull ups
BW x 5                                           >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 5
BW x 5
BW x 5

Workout shoulda been done yesterday. Didnt do abs since i'm squatting tomorrow. I'll do them tomorrow and I'm still on track.

1154
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 05, 2015, 10:09:17 am »
Quote from: Leonel on January 05, 2015, 09:25:03 am
Yeah exactly. I really struggle with gaining strength while more or less in a constant caloric deficit. I recently tried out to cut down from 92kg (205lbs) to 86kg (190lbs) but after two weeks I just had to realize that my body just doesn't handle dieting and training hard 3-4 times a week. So basically right now I'm just trying to stay at around the same weight while improving my body composition. I think that way I can be at a lean 205lbs by the end of the year without the need of a real cutting phase. It worked pretty well so far. This last month I stayed at 204-205lbs morning weight while my waist measurements went down and all other measurements went up a bit. So his concept of recomposition is actually working for me.

That's great for you! So I take it that your lifts have been getting stronger?,
15lbs is kind of a long cut to be keeping all of your strength in.

1155
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 04, 2015, 09:49:46 pm »
Quote from: Leonel on January 03, 2015, 07:55:12 pm
I really like his channel in general. There are some other very good videos too. I think he is a very intelligent and knowledgeable guy and he can break down all the concepts concerning weight training. Besides... he has some impressive strength feats to show for.

i agree. and i do like how his talk is backed up by his very impressive lifts. the only minor disagreement i have with candito is his push for recomp phases... i think its so much easier to just cut for 3 weeks and lose a quick 3lbs of fat without losing any strength. net progress can be quicker that way.

as for the bulking... long, slow bulks are definitely the way to go as a natural lifter! 2lbs a month at the most.

after years and years of weightlifting i've just learned what has worked for me. and personally, its extremely hard for me to gain strength without gaining weight.

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