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Messages - Dreyth

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1186
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 13, 2014, 08:22:18 pm »
Week 37
Quote
Saturday - 12/13/14
195.4lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Rushed my warm up. Squats felt very shitty. Lots of stiffness, aching, and knee clicking!
185 x 5                         >> Honestly surprised I hit 6,5,3 especially with no headphones and a crap warm up.
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6 PR
330 x 5 PR
330 x 3 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Improved my form with a simple change. Kept my glutes squeezed throughout the set.
135 x 5                     >> This eliminates the problem where my ass comes off the bench, so I don't hitch now.
155 x 3                     >> I'm much more stable now. Rushed the warm up though so I didn't PR.
195 x 1
225 x 1
235 x 3
235 x 3
235 x 3
200 x 11

Overslept an afternoon nap today, ran out of time at the gym.

I have to be more serious about getting to the gym on time. I can do my calf raises and lateral raises tomorrow though, since Monday is a rest day anyway. I'll be on track still.

But man I feel really refreshed after this workout!!!

1187
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 12, 2014, 09:23:09 am »
Week 37
Quote
Thursday - 12/11/14
195.8lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> The extra single at 245lbs seemed to help a lot...
205 x 5
245 x 3
245 x 1
295 x 1
335 x 1
370 x 1
405 x 1
380 x 6 PR

Pull ups
BW x 5                   >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3              >> Didn't hit 3x6 last time. Thought I did so I went up to 50lbs. I'll stay here though!
+50lbs x 2
+75lbs x 1
+50lbs x 6 PR
+50lbs x 5 PR
+50lbs x 4 PR
BW x 8 PR
BW x 3
BW x 8

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                  >> I've seemed to have stalled on my 3x12 on these. This ties my PR.
165 x 12                  >> On my 2x12 days when I do these directly after pendlay rows, I'm still going up and up!
165 x 10

Ab Wheel Rollouts
7ft x 10                    >> 60sec rests.
7ft x 10                    >> Haven't dont these in a while. Finally hit 3x10. Increasing distance next time.
7ft x 10 PR

Wanted to bench but ran out of time.

I was feeling like shit and lightheaded for this workout. On top of all that, my headphones broke. Man, it's so hard to lift weights without headphones... still PR'd in almost everything though. Even the deadlift, which I wasn't feeling at all. But hey, I'll take it.

I've stabilized at 196lbs morning weight at this point. Hope to be down about 1 pound per week from this point on. I'm not tracking my calories, I'm just consciously eating less than usual and walking a bit more. I hate having to keep track. Though if my weight loss stagnates, I'll start counting calories again.

1188
Article & Video Discussion / Re: Do we have any info on stretching/foam rolling affecting the stretch reflex?
« on: December 10, 2014, 10:01:34 pm »
Quote from: MattA on December 05, 2014, 06:49:12 pm
Quote from: ChrisM on December 05, 2014, 06:36:43 pm
I can't static stretch before training, lifting or playing...im not bouncy at all. Good dynamic warmup and just moving around til I get a sweat broke seems to be the best for me. I only static stretch post activity.

Right, that's how I am. I only stretch my calves and hip flexors before activity. The research actually says static stretching is bad for force production. I just don't think it has any effect on the SSC.

it has an IMMEDIATE detrimental effect on force production

but im asking as a long term thing here. if you have some pretty tight muscles (quads and calves are usually tight), shouldnt stretching them for a month lead to a little more force production since it will put the cross bridges in more optimal positions?

theoretically yes, but how often is this actually the case?

1189
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 10, 2014, 09:13:17 pm »
Did a bunch of reading. After I get to a 2.25x bodyweight squat, I want to be able to maintain that while squatting just once a week. That may be tough to do but... I have to make room for shock plyos, more hip extension work (GHR's and back extensions in addition to my deadlifts) and single leg work like lunges. At that point, that's what will be most beneficial to my vert.

Weightlifting wise, something like this:

monday - squats, GHR's, calves
thursday - deadlifts, lunges, calves

then plyos 3 days a week with varying intensity.

on second thought, I can squat 3x a week but keep the other two days light. just work up to a 90% single and thats it

1190
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 10, 2014, 10:23:02 am »
Quote from: LBSS on December 10, 2014, 09:35:30 am
killing it, man, great to see so much progress! :highfive:

Thanks man!

Going to read the vertical jump bible again.
Version 2.0 this time.

Its a really interesting read and I probably forgot a lot of the things i learned from the first VJB.
Will re-reading it change how I train? Maybe; i need to eventually incorporate shock plyos and not just for peaking purposes either. I'm talking about a long-term implementation.

it aint all about the squat:bw ratio, but I DO want to get that ratio to 2.25 for sure. Currently at 2.xx.

1191
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 10, 2014, 09:29:25 am »
Week 37
Quote
Tuesday - 12/09/14
195.4lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> I don't feel I improved. I think I hit 3x6 today simply because I pushed myself to the limit.
185 x 5                         >> If I tried just as hard last workout, I would have gotten it then too.
185 x 3                         >> 330 for 3x6 may take more than 3 attempts... my gains are slowing down.
225 x 3
275 x 1
315 x 1
365 x 1
325 x 6
325 x 6
325 x 6 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> Hit the same number of reps as last time but my calves were destroyed this time.
+270lbs x 1                                 >> I made sure to pause at the top and bottom of every single rep this time around.
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 8
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> After 2x3, I felt as though I wouldn't be able to get a third set.
135 x 5                     >> Surprisingly the first two reps of the 3rd set were the easiest of all. Third rep was tough.
155 x 3                     >> Pretty sure I'll hit 200x12 next time.
195 x 1
235 x 3
235 x 3
235 x 3
200 x 11 PR

Incline DB Bench Press
65's x 6
65's x 5

Lateral Raises
30's x 3                     >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9 PR
35's x 7 PR

Single Arm DB Presses (left side only)
45 x 12 PR

Seems like I'm stabalized at 196lbs morning weight now. When you start cutting you lose a couple of pounds quick to due water weight and glycogen.

So this is my baseline. I think I'll go down to 190lbs. Then when I get back to maintenance calories I'll hover at around 192 or 193lbs probably.

1192
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 07, 2014, 09:12:49 pm »
Week 36
Quote
Sunday - 12/07/14
195.6lbs | 15.3% bf | 61.7% H2O

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5
155 x 5
175 x 3
205 x 2
225 x 1
250 x 6
250 x 6
250 x 7 PR

Seated Cable Rows
175 x 12 PR                          >> 90sec rests.
180 x 10 PR                          >> Some guy did a set in between mine, so I rested more but raised the weight.

Pull ups
BW x 5                    >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 7
BW x 5 PR
BW x 4 PR
BW x 11 PR

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
10

1193
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 06, 2014, 10:25:05 pm »
Week 36
Quote
Saturday - 12/06/14
196.0lbs | 15.5% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> I think i'll hit 3x6 next time.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 1
365 x 1
325 x 6
325 x 6 PR
325 x 4 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Bench was tough :/
135 x 5                     >> Starting next week I'm benching on deadlift day as well. Just up to a 235 single.
155 x 3                     >> I need to get my CNS used to the heavy weight.
195 x 1                     >> Adding a set of 235x3 next week.
235 x 3
235 x 3
200 x 10 PR

Incline DB Bench Press
65's x 8
65's x 5

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

Lateral Raises
30's x 3                     >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6 PR

Single Arm DB Presses (left side only)
45 x 12 PR                 >> 60sec rests.
45 x 12 PR

Weighed 2lbs less so i expected my water weight to be lower... scale said it was higher and lowered my bf instead.
we'll see how accurate this thing is over the span of months. i'm at least hoping it will show a TREND.

1194
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 05, 2014, 09:21:16 am »
Quote from: LBSS on December 05, 2014, 09:16:35 am
or you could, uh, take your phone out of your pocket when you dead lift.  :pokerface:

need to listen to music on my phone tho


....they play r&b and top 40 at my gym :(

1195
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 04, 2014, 11:07:00 pm »
Week 36
Quote
Thursday - 12/04/14
198.2lbs | 15.8% bf | 61.1% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> 405 went a lot smoother than expected. Max is 440-455.
205 x 5                     >> The pockets on my new sweatpants are kinda in front.
245 x 3                     >> My elbow rested on the phone in my pocket, kinda threw me off.
295 x 2                     >> Need to remember not to wear these sweats on deadlift day.
335 x 1
375 x 1
405 x 1
375 x 6 PR

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
+45lbs x 6
+45lbs x 6
+45lbs x 5 PR
BW x 7
BW x 5
BW x 10

Hanging Leg Raises
10                         >> 60sec rests.
10                         >> Forgot my ab wheel today so I did these instead.
10

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1                    >> Dropped by two reps. Maybe it's because I did all my pull ups this workout unlike last time.
165 x 12                 >> Also from doing hanging leg raises beforehand which destroy my forearms.
165 x 12
165 x 8

Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 8 PR
35's x 5

Great workout overall. I want to cut soon. But I don't want to stop gaining strength so consistently.
I'll maintain until new years and then decide what I want to do.

1196
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 04, 2014, 11:01:32 pm »
Quote from: LBSS on December 04, 2014, 06:01:11 pm
the floor the scale is on also makes a difference. my bathroom scale gives different readings in the middle of the floor vs against the wall.

tested it out on various areas and this one is dead accurate every time somehow.

went to the gym. measured a 45lb plate, two 45lb plates, myself, and myself + two 45lbs plates

accurate within 0.2 pounds. nice!

also, the gym scale weighed me at 199lbs. this new scale i bought weighed me a 199.2lbs. So its nice to know that they match up.

i forgot to ask for calipers and stuff. another time.

1197
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 04, 2014, 04:02:14 pm »
fuck it im getting to the bottom of this.

bringing my scale to the gym and putting a bunch of dumbells on it today. yep.

also asking for a bf% test if they have calipers.

1198
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 04, 2014, 03:45:00 pm »
Quote from: vag on December 04, 2014, 01:26:34 pm
Yup, can't trust it, fluctuations are crazy. What you can do ( what i do too ) is:
-Be aware of the offset between the home scale and the gym scale. Weigh yourself right before gym at home and then right when you go at the gym. That way the differences won't confuse you.
-Don't take the bf/hydration readings to the letter. But use them exactly as you said, quantitative. What i do is always measure under the -relatively- same conditions, morning, before breakfast, after toilet. Take the scale readings, also the waist/height bf measurements. If you have calipers, even better. Put the numbers in an excel file, make xy graphs of them. Those combined with the mirror test can give you a very accurate 'where am I going' feel.

If my gym has calipers, i'll get my bodyfat tested monthly and see how it compares to the scale measurements.

Still want a very accurate bodyweight measurement on that scale though. thats most important. i need to find a balance scale to compare myself to, and then calibrate my scale to it. my gym currently uses a spring scale but i know they have a balance scale stashed away somewhere....

bodyweight will be taken at home completely naked right after my morning piss every time.


edit: it appears that after reading online, digital spring scales like i have offer the most accurate measurements! it's true that i got 198.2lbs about 4-5 times in a row. so yes its consistent. just have to know if its calibrated right.

1199
Strength, Power, Reactivity, & Speed Discussion / Re: How much to squat to dunk? 2x bw? 2.5 or 3?
« on: December 04, 2014, 09:33:28 am »
What are your stats scooby

height
weight
squat (low bar or high bar? parallel or ATG?)
deadlift

1200
Article & Video Discussion / Re: Do we have any info on stretching/foam rolling affecting the stretch reflex?
« on: December 04, 2014, 09:31:48 am »
Quote from: LBSS on December 02, 2014, 11:21:03 am
in general or acutely?

In general, as in, if i cant touch my toes and after a month of stretching in can put my palms to the floor easily without a warm up.

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