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Progress Journals & Experimental Routines / Re: Kingfush
« on: May 21, 2023, 02:37:27 am »
Have you tested your SVJ lately?
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17
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: September 12, 2022, 02:29:33 pm »Quote
Saturday 09/10/22
-= Workout Log =-
Wall Angels 1 x 15
V Spread 1 x 12
Incline DB Bench Press
45's x 6
60's x 3
90's x 6 >> 2min rest.
60's x 12 +2
Rear Delt DB Flyes
30's x 8 (T-Style) >> 2min rest.
30's x 12 (W-Style) +1
Seated DB Shoulder Press
60's x 6 >> 2 min rest.
45's x 10 +1
Weighted Chin Ups
BW x 3
50 x 6 +1>> 2 min rest.
50 x 4
Weighted Inverted Rows
50 x 8 +2>> 2 min rest.
50 x 7 +1
Lateral Raises
30's x 13+1
Wall Angels 1 x 15
V Spreads 1 x 15
Quote
Sunday 09/11/22
-= Workout Log =-
Banded Side Walks 1 x 20 Steps left/right
RDL
135 x 5
205 x 3
275 x 1
345 x 1
375 x 8 >> 3min rest. +1
375 x 1
Hanging Leg Raises
BW x 3
30 x 10 +1 >> 2min rest.
30 x 7
BW x 8
Barbell Shrugs
275 x 15 +3 >> 2 min rest.
275 x 12 +4
Raised Heel 1/8 Squats
295 x 15 >> 2min rests.
295 x 15
295 x 15
Banded Side Walks 2 x 20 Steps left/right
Natural GHRs
BW x 7 >> Felt my hamstrings cramping so I had to cut these short.
BW x 0
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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: September 09, 2022, 11:10:17 am »
Alright here's the new plan
I dropped the volume per session and upped the frequency. planning on an upper/lower split but hitting each 3x per week, taking one rest day per week (maybe Fridays). I just know that from experience I respond very well to high frequency for squats, so why not do my whole workouts like that?
trying to fix my posture and knee problems, so im doing target glute med work, VMO work, upper back stuff
have been kinda cutting lately, then binge a day or two and cut again. have been making progress slowly in terms of strength while my weight fluctuates, so overall progress is there
I dropped the volume per session and upped the frequency. planning on an upper/lower split but hitting each 3x per week, taking one rest day per week (maybe Fridays). I just know that from experience I respond very well to high frequency for squats, so why not do my whole workouts like that?
trying to fix my posture and knee problems, so im doing target glute med work, VMO work, upper back stuff
have been kinda cutting lately, then binge a day or two and cut again. have been making progress slowly in terms of strength while my weight fluctuates, so overall progress is there
19
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: September 09, 2022, 11:05:11 am »Quote
Monday 09/05/22
-= Workout Log =-
Wall Angels 1 x 15
V Spread 1 x 12
Incline DB Bench Press
45's x 8
60's x 3
90's x 6 >> 2min rest.
60's x 9
Rear Delt DB Flyes
30's x 7 (T-Style) >> 2min rest.
30's x 10 (W-Style)
Seated DB Shoulder Press
60's x 6 >> 2 min rest.
45's x 8
Weighted Inverted Rows
BW x 4
50 x 7 >> 2min rest.
50 x 6
Weighted Chin Ups
50 x 5 >> 2min rest.
50 x 5
Lateral Raises
30's x 12
Wall Angels x 15
V Spreads x 15
Quote
Tuesday 09/06/22
-= Workout Log =-
Banded Side Walks 1 x 20 Steps left/right >> Dat were glute med firing.
RDL
135 x 5
205 x 3
275 x 1
345 x 1
365 x 10
Hanging Leg Raises
BW x 3
30 x 8 >> 2min rest.
30 x 8
Barbell Shrugs
275 x 12 >> 2 min rest.
275 x 8
Raised Heel 1/8 Squats
275 x 12 >> Targeting the VMOs with this one.
Natural GHRs
BW x 8 >> 2min rest.
BW x 8
Banded Side Walks 2 x 20 Steps left/right
Quote
Wednesday 09/09/22
-= Workout Log =-
Wall Angels 1 x 15
V Spread 1 x 12
Incline DB Bench Press
45's x 6
60's x 3
90's x 6 >> 2min rest.
60's x 10 +1
Rear Delt DB Flyes
30's x 8 (T-Style) +1 >> 2min rest.
30's x 11 (W-Style) +1
Seated DB Shoulder Press
60's x 6 >> 2 min rest.
45's x 9 +1
Weighted Chin Ups
BW x 3
50 x 5 >> 2 min rest.
50 x 5
Weighted Inverted Rows
50 x 5 >> 2 min rest.
50 x 5
Lateral Raises
30's x 12
Wall Angels 1 x 15
V Spreads 1 x 15
Quote
Thursday 09/08/22
-= Workout Log =-
Banded Side Walks 1 x 20 Steps left/right
RDL
135 x 5
205 x 3
275 x 1
345 x 1
375 x 7
Hanging Leg Raises
BW x 3
30 x 9 +1 >> 2min rest.
30 x 8
Barbell Shrugs
275 x 12 +3 >> 2 min rest.
275 x 8 +4
Raised Heel 1/8 Squats
275 x 15 +3
Banded Side Walks 2 x 20 Steps left/right
Natural GHRs
BW x 8 >> 2min rest.
BW x 8
20
Strength, Power, Reactivity, & Speed Discussion / Re: A Guide to Detraining
« on: September 03, 2022, 12:48:51 pm »Quote
To illustrate, Escamilla and colleagues (building upon prior work by Brown and colleagues; 12, 13) found that a set of 8 deadlifts with 175kg (385lb) burns about 25kcal. To put that in perspective, running 400m also burns about 25kcal for an average-sized person. If you’ve ever done an all-out 400m sprint, you know the metabolic cost of rapidly expending 25kcal; even if you’re well-trained for the task, you’ll be huffing and puffing like a freight train after a 400m sprint. If you’re not particularly well-trained for the task, you might vomit and need to lie down on the track for 5-10 minutes just to catch your breath. So, if you’ve ever wondered why you’re absolutely wrecked after completing a true 8-20RM set of squats or deadlifts (especially if you’re quite strong), that’s why – you may be expending energy at a rate that’s comparable to an Olympic-level 400m runner, but I doubt you’ve done nearly as much aerobic or anaerobic conditioning work as an Olympic-level 400m runner.
Now that was interesting yet so simple i wonder how many of us havent thought of it
Quote
This may seem like hilariously easy training, even after a prolonged period of training cessation, but it actually serves a purpose. Research has shown that training with just 10% of maximal force for a single session can dramatically attenuate soreness, post-training strength reductions, and blood markers of muscle damage when training ramps back up (31).
Ive always done this after cessations. Work out pretty light for 1-2 upper and lower workout before going full speed the next. Really helps deal with muscle soreness. However, i had no clue a hilariously light load of 10% can achieve this!
Im loving this article
21
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 02, 2022, 12:23:32 am »
That username is such a blast from the past for me
22
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2022, 12:19:56 am »
Curious to know, what do you do for a living that allows you to lift weights so often?
23
Strength, Power, Reactivity, & Speed Discussion / Motor recruitment vs %1RM
« on: August 24, 2022, 11:00:44 am »
Also cant remember this, but:
I know that training closer to 1RM activates more motor units, but what if you are doing max effort on 20-60% loads? How does it differ from 90% work where you inherently have to do max effort to lift the load?
I know that training closer to 1RM activates more motor units, but what if you are doing max effort on 20-60% loads? How does it differ from 90% work where you inherently have to do max effort to lift the load?
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Strength, Power, Reactivity, & Speed Discussion / Re: Trained lifters are primarily stronger due to muscularity not neural adaptations
« on: August 24, 2022, 10:52:11 am »
Somewhere deep in my logs my 1RM squat dropped from 415 to 335 i believe in a matter of 1-2 weeks. I had only take a few days off from lifting i think. I dont recall any drastic sleep or stress changes during that time. How does that factor in here?
Through my decade of squatting, many ups and downs, i’ve definitely noticed i gain the most on high frequency (85% max 3x a week, with 1 of the days being a “light day” working up to a 85-90% single and no work sets) and i attributed some of my success to neural adaptations (whatever they may be). Im wondering how my n=1 experience fits into the information from this thread
Through my decade of squatting, many ups and downs, i’ve definitely noticed i gain the most on high frequency (85% max 3x a week, with 1 of the days being a “light day” working up to a 85-90% single and no work sets) and i attributed some of my success to neural adaptations (whatever they may be). Im wondering how my n=1 experience fits into the information from this thread
25
Strength, Power, Reactivity, & Speed Discussion / Training to failure for strength gains vs hypertropy
« on: August 24, 2022, 10:42:07 am »
Cant remember what the latest science on this was, but:
What was the “consensus” on leaving a couple of reps in the tank? Is that optimal for stimulating type ii fibers or what? I figure you can do more volume (sets) that way. On the other hand, some say you dont get best stimulation until you’re basically at failure (view the slides here
What was the “consensus” on leaving a couple of reps in the tank? Is that optimal for stimulating type ii fibers or what? I figure you can do more volume (sets) that way. On the other hand, some say you dont get best stimulation until you’re basically at failure (view the slides here
26
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 22, 2022, 11:18:14 am »
Sometimes things seem to work for no rhyme or reason. Of course there is certainly an underlying reason, but due to our ignorance, “it doesnt make sense.”
As an example, i starting stretching my rectus femoris and psoas a few days ago and felt immediate relief (though not 100%) in my knee pain. What?! I tried this out like 6 months ago and didnt experience this relief. Why now? Things are looking up for my knees for now
As an example, i starting stretching my rectus femoris and psoas a few days ago and felt immediate relief (though not 100%) in my knee pain. What?! I tried this out like 6 months ago and didnt experience this relief. Why now? Things are looking up for my knees for now
27
Injury, Prehab, & Rehab talk for the brittlebros / Re: Help me find a good PT/physio/chiro/anything
« on: June 14, 2022, 05:57:16 pm »
Another great knee vid by dj John bergman
https://www.youtube.com/watch?v=bt2P_eYkN40
And yeah, I need to go on a serious stretching routine and log it
https://www.youtube.com/watch?v=bt2P_eYkN40
And yeah, I need to go on a serious stretching routine and log it
28
Injury, Prehab, & Rehab talk for the brittlebros / Re: Help me find a good PT/physio/chiro/anything
« on: June 13, 2022, 03:43:03 pm »Quote
Soft tissue work and stretching did eventually fix the patella mistracking that caused it
What exactly did you stretch and release in your case?
Long walks will make my knees swell up a bit. But walking backwards (up stairs, or on a treadmill turned off) feels great
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Injury, Prehab, & Rehab talk for the brittlebros / Re: Help me find a good PT/physio/chiro/anything
« on: June 13, 2022, 01:55:04 pm »
Sounds like I need an MRI!
Dr John Bergman has an excellent video on healing inner meniscus damage and yep - it centers around getting blood flow into that area:
https://www.youtube.com/watch?v=hMF4vXFqqpk
Was thinking of flying to his clinic in LA but I'm looking at local alternatives first to save money
Dr John Bergman has an excellent video on healing inner meniscus damage and yep - it centers around getting blood flow into that area:
https://www.youtube.com/watch?v=hMF4vXFqqpk
Was thinking of flying to his clinic in LA but I'm looking at local alternatives first to save money
30
Injury, Prehab, & Rehab talk for the brittlebros / Re: Help me find a good PT/physio/chiro/anything
« on: June 12, 2022, 10:09:09 pm »
Just tried knee extensions. Very uncomfortable in my right (worse) knee. A very weird feeling too.
My but knees are swollen right now from 5 full courts a few days ago. When not this swollen, i think the knee exts are painless
Edit: my knee fees a bit better after the exts so i did a few more sets.
It feels more lubed/mobile.
My but knees are swollen right now from 5 full courts a few days ago. When not this swollen, i think the knee exts are painless
Edit: my knee fees a bit better after the exts so i did a few more sets.
It feels more lubed/mobile.