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Messages - Dreyth

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1726
Strength, Power, Reactivity, & Speed Discussion / Re: How to structure leg workouts ?
« on: May 24, 2011, 05:54:22 pm »
Depends on your current strength and weaknesses. Tell us some stats:

age
height
weight
squat 1RM
deadlift 1RM
standing vertical
running vertical

1727
Program Review / Re: frank yang "40 inch vertical program"
« on: May 24, 2011, 01:10:09 am »
Quote from: adarqui on May 23, 2011, 01:22:29 pm
it all depends on how you are built for the most part.. some people naturally excel at rep work, like myself, so it's very easy to hit true 8-10RM's without any acclimation phase.. other people will struggle. Also, my 10RM will always overestimate my 1RM because of how good I am naturally at rep work... it's not good to use 10RM anyway to predict 1RM so i guess that point is moot anyway.. but the same applies to 5RM so I guess it isn't moot heh.. my 5RM will always overestimate my 1RM based on how I am built naturally. I recover better between reps than someone who is pure power for example, I can hit multiple grinder's in a set whereas someone who is really powerful struggles to even finish one grinder.

dno just my 2cents.

pc

I crumble in the face of high-rep work  :'(

1728
Strength, Power, Reactivity, & Speed Discussion / Re: Need help programming my next macrocycle
« on: May 23, 2011, 08:13:30 pm »
Thanks for the help ^^^

How does this look?

sets x reps



Intro Plyo Phase (4 weeks)

Quote
Monday

Lateral Cone Hops 2x10
12" Depth Jumps 2x3
Squat 3x5 (87%)

Wednesday

10yd Sprints 5x1
Max Effort RVJ 5x1
Squat 1x1 (87%)

Friday

Single Leg Slaloms 2x20/leg
Squat 3x5 (87%)




Heavy Plyo Phase (8 weeks)

Quote
Monday

Lateral Cone Hops 3x10
18" Depth Jumps 4x4
Squat 3x3 (87%)

Wednesday

Tuck Jumps 3x8
40yd Sprints 4x1
Squat 3x1 (87%)

Friday
Lateral Cone Hops 3x10
24" Depth Jumps 5x3
Squat 1x1 (87%), 1x8 (55%)


In the heavy plyo phase I decided to squat 3x a week because even if I miss a single day, my squat immediately drops buy about 10-15lbs and I don't want that. The 8 rep squat on Friday is to facilitate some blood and just promote recovery.

1729
Pics, Videos, & Links / Re: Squat 360x5
« on: May 23, 2011, 07:53:13 pm »
Quote from: LoopieMclooperson on May 22, 2011, 11:52:46 pm
Nice work son! Good bar speed on the heavy weight too, you make it look easy like you had 3 more in the tank!

However the old guy with the beer belly didn't look impressed.

No way man, when I was on that 5th rep it felt impossible. It always seems that when I look back on the video I have a little more left though, kinda weird. Maybe I do but don't realize it whlile squatting?

Btw, old man with belly proceeded to the right to do leg presses where I then saw his pendulous balls hang out his shorts. Not the first time.

1730
Strength, Power, Reactivity, & Speed Discussion / Re: Glute Hamstring Raise
« on: May 23, 2011, 07:42:24 pm »
Quote from: jimbo on May 23, 2011, 10:00:30 am
Quote from: Dreyth on May 19, 2011, 11:42:11 pm
The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.

You can also use the Smith Machine for this. (One of the few legitimate uses of the Smith Machine.) I put about 225lbs on it and then get a bench to lie on. Set the height of the Smith Machine so that it is slightly above the height of the bench. Then lie face down on the bench and stick your feet underneath the Smith Machine barbell. You can also use the Pussy pad for this to protect your ankles. (Also a legitimate use of the pad.)


ah, perfect. smith machine is also good for keeping some idiots away from the power cage / squat rack.

1731
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: May 22, 2011, 10:32:49 pm »
What does 360x5 put me at?
http://www.youtube.com/watch?v=oExCHiHEySM

365x5 coming on tuesday.

1732
Strength, Power, Reactivity, & Speed Discussion / Need help programming my next macrocycle
« on: May 22, 2011, 10:25:02 pm »
tl;dr version
Current: Squat 420, weigh 210
July 1st: Squat 440, weigh 210-215
Sept 10th: Squat 415+, weigh 185 (2.25x bw squat is goal)

I also want to incorporate plyos. How?








My plan is to max my squat at least 440lbs by July 1st, while weighing between 210-215lbs.
Currently, I'm at ~420lbs and weigh ~210lbs.
I need 20lbs more in 6 weeks, or 3.3lbs a week.

After July 1st, I'll be on summer vacation in Europe, where it is ALWAYS VERY EASY for me to lose weight. I regularly lose about 15-20lbs every summer (within 45 days) without even trying. This time, I will try.

I want to drop to about 185lbs by September 10th, while trying to maintain my max squat as much as possible (no lower than 415lbs). Assuming I'll be at 215lbs on July 1st, this is a 30lb drop in 72 days. But hey, I might weigh less, or my squat might not drop that much so I don't even need to lose as much weight to get to 2.25x bw in my squat.
Also
, since I measure myself in clothes, and since I'm creatine loaded right now, and since I'll fast for Ramadan for a part of the summer, about 10lbs of this will be VERY easy to get off (clothes and a lot of water weight). Then there's the other 20lbs, which I'll work for.

At the same time, however, I would like to work on my plyometric ability. I have not done heavy plyos in about a year.
I mean, if I'm just trying to maintain my squat, I might as well do some plyos, right?

So, this is where I need your help. This is what my workout looks like right now:

Mon
Squat 3x5 (355lbs)
Bench 3x5 (200lbs)
Chin up 3x5 (+45lbs)

Wed
Squat 1x1 (355lbs) [light day]
Bench 3x8 (185lbs)
Chin up 3x8 (+35lbs)

Fri
Squat 3x5 (360lbs)
Bench 3x5 (205lbs) <-------- So basically I go up 5lbs every workout on squat, bench, chin once I complete all 3x5.
Chin up 3x5 (+50lbs)


Question is,

Can somebody create a workout template for me where I focus on squat (mon-wed-fri, wed being light) but introduce some plyos for 4 weeks?
(keep in mind I don't mind gaining weight here)

THEN

Can somebody create a workout template for me where I can focus on heavy plyos, while maintaining squat for 8 weeks?
(keep in mind I'm trying to lose fat here)

1733
Pics, Videos, & Links / Squat 360x5 (also 365x5)
« on: May 22, 2011, 10:16:48 pm »
<a href="http://www.youtube.com/watch?v=oExCHiHEySM" target="_blank">http://www.youtube.com/watch?v=oExCHiHEySM</a>




Most I've ever done (for 5 reps) in my life. That was the 3rd set of 5 reps.

Tuesday will be the milestone day where I will hopefully get 365x5 for at least one set. It will probably be just one set, and the last rep will probably be a grinder.



LOL @ "What are you training for?" at the very end, had no clue he said that till I uploaded this.

1734
Pics, Videos, & Links / Re: The best plant I have ever seen
« on: May 22, 2011, 09:47:35 pm »
here's another

<a href="http://www.youtube.com/watch?v=b1YsJyPB2lc" target="_blank">http://www.youtube.com/watch?v=b1YsJyPB2lc</a>

1735
Pics, Videos, & Links / Re: The best plant I have ever seen
« on: May 22, 2011, 09:46:11 pm »
I can't really see the approach there, and the shaky cam doesn't make it easy to see the plant. But the height he got on that jump was absolutely unreal. From the way he jumped, it really did NOT look like he could get that high.

Are there more vids of him?

1736
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: May 21, 2011, 10:56:41 pm »
What calculator are we using? I have a 360x5 video to put up. The one I use puts me at 414 max but ive already done 415 when I was barely getting up 330 for 10x3reps. Calculators used to overestimate me but now they undercut me by more than 20lbs.

1737
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings II
« on: May 20, 2011, 12:03:35 am »
I was 193lbs when I did the 405 (really 415) squat? Damn. I'm over 10lbs heavier now and do 360x5 (gives an est 415 1RM).
There's no way I'm still at the same squat. Can't be, especially after gaining all this weight. I mean I can dunk two handed now after a heavy squat day, which I couldn't do before.

I remember when I did the 415, I did 330 for 10x3 earlier that week.

330 was about my 6RM which gives a 390 1RM, but I squatted 415 1RM (+25lbs projected max)
360 is now my 5RM which gives me a 415 1RM, so maybe I can do around 430 1RM (+15lbs projected max).


Whatever. Goal is 375x5 by July 1st, or maxing out 440lbs.

1738
Strength, Power, Reactivity, & Speed Discussion / Re: Glute Hamstring Raise
« on: May 19, 2011, 11:42:11 pm »
The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.

1739
Strength, Power, Reactivity, & Speed Discussion / Re: Glute Hamstring Raise
« on: May 19, 2011, 06:49:58 pm »
Awesome exercise. I only do squats for lower body, and occasionally heavy calf raises. If I had access to a GHR I'd definitely do them.

And if you think that's hard, imagine Natural GRH's:

<a href="http://www.youtube.com/watch?v=J0zK6epaYcY" target="_blank">http://www.youtube.com/watch?v=J0zK6epaYcY</a>

1740
Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: May 18, 2011, 08:54:01 pm »
Quote from: lamp on May 18, 2011, 07:41:51 pm
Quote from: Dreyth on May 18, 2011, 07:04:44 pm
Quote from: lamp on May 18, 2011, 05:58:10 pm
Quote
. Knowledge must be free.

Why? 

I mean I do agree that knowledge should be free, but people aren't going to search for more knowledge if they can't support themselves off of it. Some people put money and time into seeking new knowledge. If they can make money off of it (which they can) we will learn more because there'll be more motivation for it.

you didn't answer the question...

why should knowledge be free?  very little else worth having is free so why is knowledge special?

in your post you give an opinion and then you give several reasons supporting the opposite opinion...

So?

I wasn't firmly taking a side or trying to answer the question (it wasn't posed to me anyway). I was just throwing out thoughts.

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