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Messages - Dreyth

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616
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 30, 2016, 11:04:48 am »
Week 109
Quote
Friday - 04/29/16

-= Workout Log =-

Seated Cable Rows
220 x 5                        >> 2min rest.
240 x 3
260 x 1
240 x 5
220 x 4

Pull ups
BW x 13               >> 60sec rest.
BW x 8                 >> Had more in me but was too lazy.

Lateral Raises
40's x 3                    >> 60sec rest.
45's x 2                    >> Better form than last time, so it's an improvement.
50's x 1
45's x 15
45's x 4

Negative Dragon Flags
5

-= Study Log =-

FlashCards Deluxe - Exam Dump
Learned 306 of 306 cards

FlashCards Deluxe - Old Exam Dump
Learned 285 of 907 cards

FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards

Just not feelin it during the workout. Again. Something's up with me. Hopefully a good rest this weekend will fix things.

I'm taking this network+ exam next weekend. Just looking for a testing center and a discount on the exam voucher.

617
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 29, 2016, 09:39:04 am »
Week 109
Quote
Thursday - 04/28/16

-= Workout Log =-

ATG Squat
135 x 12                         >> Just wasn't feelin it. Needed to rest my legs.
135 x 8
185 x 5
225 x 3
275 x 1
335 x 1
385 x 1
425 x 1

Bench Press
45 x 20                            >> 2min rest.
95 x 12                            >> Well, this makes a PR at my gym at least.
135 x 5                            >> I somehow always bench more at my friend's gym.
185 x 3
225 x 1
245 x 4
245 x 4

Calf Raise Machine
495 x 8

-= Study Log =-

FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards

FlashCards Deluxe - Exam Dump
Learned 306 of 306 cards

FlashCards Deluxe - Old Exam Dump
Learned 306 of 907 cards

Wasn't feelin it at all today.

Taking 900+ multiple choice questions from real past exams to test myself. Even if none of these will appear on my actual exam, I'm kicking ass on them getting 85-90% of them correct. This means I'm already prepared enough for the exam to pass! I'm still going to go over all 907 and iron out the incorrect ones though. Should be able to do 100 to 150 a day. It's multiple choice so it's not that tough.

edit: updated the squats. i copy/pasted the 455x1 workout but forgot to update the numbers

618
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 28, 2016, 09:36:47 am »
Week 109
Quote
Wednesday - 04/28/16

-= Study Log =-

FlashCards Deluxe - Exam Dump
Learned 286 of 306 cards

FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards

Learned a ton of exam questions today. An extra ~100 or so. Spaced repetition is the truth... They were originally multiple choice but I've removed the choices. Will finish them up tomorrow. Then learn another 907 over the week, but multiple choice this time. 100 a day shouldn't be too bad. Why take BS practice questions when I can study from real exam questions that may be re-used? I don't want to be caught with BS curve balls or be tested on reading comprehension rather than my actual knowledge from reading a 700+ page book and taking/reviewing notes daily...

619
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 27, 2016, 09:43:32 am »
Week 109
Quote
Tuesday - 04/26/16

-= Workout Log =-

Weighted Pull ups
BW x 5                            >> 60sec rests.
+25lbs x 3                      >> The 75lb rep didn't feel so heavy actually. 100lbs may be my max.
+50lbs x 2
+75lbs x 1
+65lbs x 7 PR
+55lbs x 3
+45lbs x 4

Lateral Raises
40's x 3                    >> 60sec rests.
45's x 2                    >> Talk about drop off lol.
50's x 1                    >> Form broke down a lot after ~11 reps like usual, but still a PR.
45's x 15 PR
45's x 4
45's x 4

Seated Cable Rows
210 x 3                        >> 2min rests.
230 x 3
260 x 1
240 x 6 PR
240 x 5 PR
240 x 4 PR

Negative Dragon Flags
5                  >> 60sec rest.
5

Rear Delt Incline W Flyes
35's x 3                    >> 60sec rest.
40's x 12
40's x 8

-= Study Log =-

FlashCards Deluxe - Exam Dump
Learned 148 of 306 cards

FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards

620
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 26, 2016, 09:50:15 am »
Damn that's a quick drop-off .... haha.

Yeah my strength drops off extremely fast when I use short rest breaks. It's pretty annoying actually.

nice man!

how many flash cards do you have total, for this book/project?

pc!

"Quiz Questions" (217 cards) refer to the quizzes in the textbook I read. I know them all with over 95% accuracy now. Spaced repetition is the shit. I had 283 of them total at first (I pulled some extra quiz questions I found for free on various websites online and added them) but I removed those from the deck. By the way, the questions were originally multiple choice. But on my flash cards I don't show myself the choices. I removed them, and I just answer the question from memory/understanding rather than looking at choices and "recognizing" the answer.

"Chapter Notes" (730 cards) refers to notes I took while reading the chapters. These are also re-read with a spaced repetition format. Each chapter note deck is kept separate. I only re-read chapter notes when it's time to, a whole chapter at a time, based on the spaced repetition timing. I fucked up the timing though and made it so that I have to re-read things way too often. So I often have to read 400 note cards or so, and I'm just too lazy. It's also boring as fuck re-reading the same notes over and over. Many times I don't read them over... it's 20-60 cards per chapter.

"Test Questions" (306 cards) refers to a pack of supposedly real test questions that are used on the cert exam. There are about 10 more "simulation" type questions that I can't make flashcards out of; I practice these on the computer. Even though these are also originally multiple choice, I'm learning these without looking at the answer choices.

Put a picture with you with a 455 bar on your back and say that you don't do vids and that we need to respect your privacy #squatDr #ACBarch :P

Yea and maybe my penis could be flipped up in the pic too  :trolldance:

621
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 25, 2016, 10:18:24 pm »
A 5lb weight cut shouldn't really poop on your strength.  Back in the olden days when I was around your weight, I wouldn't notice a drop in strength until i lost around 10-15lbs.

Yeah true. I think I was saying that more because sometimes I feel like I'm stalling hard on my lifts for a while (last week was an exception) so I felt like if I cut down, I would drop strength. It would be cool to keep my theoretical squat max of 455 at a bodyweight of 195. I'd be okay with dropping down even to a 440 max though.

go for 455 and vid it.

the 440 looks like 4 plates and a bunch of little things.

the 25lb on top of the 4plates is so much better. take off a 45 and its still a heavy 365lb :)

Maxed at 455 today. Phone ran out of storage mid recording so the vid cut before the lift. God dammit!!! I'm serious btw lol. Didnt plan on it but the weights were feeling super light so i said im aiming for 455 today, screw 395x5. I come back to see this comment now haha. I nearly failed; it was a true max attempt.

Ill answer the rest of you tmrw, on my phone and too lazy to get on computer.

Edit: i dont think ill attempt 455 again unless i can do 405x5 instead of 390x5. I want to do it comfortably. Safety first! Though with my cutting starting may 1st, and then basketball league, i dont think i'll be getting 405x5 for quite some time.

622
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 25, 2016, 04:46:10 pm »
Week 109
Quote
Monday - 04/25/16

-= Workout Log =-

ATG Squat
135 x 12                         >> True max attempt. Nearly failed.
135 x 8                           >> What really surprises me though, is the speed on the 225's. It's freaky!
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1

Bench Press
45 x 20                            >> 2min rest.
95 x 12                            >> Fried.
135 x 5
185 x 3
225 x 1
245 x 3
225 x 3

Calf Raise Machine
495 x 8

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 21 of 21

FlashCards Deluxe - Chapter Notes
Chapter 21 notes done (33 cards)

FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards

Finally finished this book. Can't tell you how much my reading comprehension has dropped lately. Unreal how much brain fatigue I was having last week. The past few days I haven't had much at all, though. But I constantly have to re-read things over and over and over again.

Anyway I plan to take my exam Saturday May 7th. Till then I'll be memorizing the rest of the quiz questions I gathered (although at this point its less memorizing and more understanding since I've read the entire book). Then I'll start on the 306 real exam questions I bought online as a last measure to solidify the fact that I'll pass this certification because it costs $285 to take it each time. In the meantime, I'm reviewing all the notes I took on the chapters daily and also doing random practice tests online.

Will lift and edit later.

623
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 25, 2016, 04:41:03 pm »
Week 108
Quote
Friday - 04/22/16

-= Workout Log =-

Pull ups
BW x 13                       >> 60sec rests.
BW x 5                         >> Was supposed to start with cable rows but someone was on them.
BW x 4

Lateral Raises
40's x 3                    >> 60sec rests.
45's x 13
45's x 5
45's x 4

Seated Cable Rows
210 x 3
230 x 10
230 x 4

Negative Dragon Flags
5
5

Rear Delt Incline W Flyes
35's x 3
40's x 12

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 16 of 21
Finished Chapter 17 of 21

FlashCards Deluxe - Chapter Notes
Chapter 16 notes done (27 cards)
Chapter 17 notes done (33 cards)

FlashCards Deluxe - Quiz Questions
Learned 145 of 283 cards


Quote
Saturday - 04/23/16

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 18 of 21
Finished Chapter 19 of 21

FlashCards Deluxe - Chapter Notes
Chapter 18 notes done (20 cards)
Chapter 19 notes done (53 cards)

FlashCards Deluxe - Quiz Questions
Learned 173 of 283 cards


Quote
Sunday - 04/24/16

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 20 of 21

FlashCards Deluxe - Chapter Notes
Chapter 20 notes done (22 cards)

FlashCards Deluxe - Quiz Questions
Learned 173 of 283 cards

624
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 23, 2016, 10:49:25 pm »
will update into proper format another time

friday:
lifted
read chapter 16 (27 cards)
read chapter 17 (33 cards)
283 quiz questions learned

saturday:
ead chapter 18 (20 cards)
read chapter 19 (53 cards)
283 quiz questions learned

Sunday:
Read chapter 20 (22 cards)

625
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 22, 2016, 11:06:26 am »
A 5lb weight cut shouldn't really poop on your strength.  Back in the olden days when I was around your weight, I wouldn't notice a drop in strength until i lost around 10-15lbs.

Yeah true. I think I was saying that more because sometimes I feel like I'm stalling hard on my lifts for a while (last week was an exception) so I felt like if I cut down, I would drop strength. It would be cool to keep my theoretical squat max of 455 at a bodyweight of 195. I'd be okay with dropping down even to a 440 max though.

626
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 21, 2016, 11:55:30 am »
Week 108
Quote
Thursday - 04/21/16

-= Workout Log =-

ATG Squat
135 x 12
135 x 8
185 x 3                                  >> Wasn't feelin it really. Bad sleep lately and too much brain fatigue.
225 x 3                                  >> At least it's nice to know I can squat 425 on my shittiest day.
275 x 1
315 x 1
375 x 1
425 x 1
395 x 2
345 x 6

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
245 x 2

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 14 of 21
Finished Chapter 15 of 21

FlashCards Deluxe - Chapter Notes
Chapter 14 notes done (51 cards)
Chapter 15 notes done (66 cards)

FlashCards Deluxe - Quiz Questions
Learned 145 of 283 cards

Finished yesterday's chapter. Plan to read a second chapter today. Will lift later. Have to squat 395x5. I'll probably only hit 3 or 4 but ya never know. I seem to squat and bench heavier at my friend's gym, but i'm going to my gym today.

Edit: read another chapter. had a shitty workout 395x2 squats... recorded it. oh well. brain fatigue, slightly sick, bad sleep lately... bad combo for lifting.

<a href="http://www.youtube.com/watch?v=7CaAKGy922s" target="_blank">http://www.youtube.com/watch?v=7CaAKGy922s</a>

627
I bet he would become extremely reactive and his ground contact times would be lower, despite having the same power to bodyweight ratio.

Intuitively, I believe that as well. I just don't know why I do. I catn't put a reason behind it yet.

628
i don't really see the point of the article to be honest, if you're going to get a very athletic body composition for sprinting/jumping, fat won't be an issue.. there will be really nothing to spot reduce, it'll be low regardless.

/thread.

Its useful for women who carry a lot of abdominal fat in proportion to elsewhere, i guess. I was more interested in the theory behind it rather than practicality.

629
My confusion is that your taking a weightlifting exercise and trying to decide how it will make you jump higher when it doesn't directly measure any jump specific movement... See my remarks about bench press.  Jumping high is based on speed off the ground... That's it.  Squats involve slowing down before you reach this point.  In early November I weighed 225 and squatted 500.  Today I weight about 210 and can squat around 440.  My jump went from high 30s to mid 40s.  Squats simply don't have correlation for most athletes for the question to be meaningful.  It's my opinion and experince of most athletes I work with.  There are exceptions I'm sure.

That reminds me to accelerate through the top of the squat, even if the bar leaves my back for an inch. I've been forgetting to do that. There isn't much of a reason to slow down at the top! Same thing with the bench press.

Personally squats have had an excellent correlation to my DLRVJ. Squatting ~2.-2.1x my bodyweight, I've had a ~37 DLRVJ at bodyweights of 175lbs, 190lbs, and over 200lbs... I have videos on youtube right now of this, as well as journal entries on this site. People on this site have seen my skinny high school 175lb self tomahawking with two hands, and also my fatty self at 210lbs squatting parallel 405x4 nearly hitting my head on the backboard. More recently, I have another 2-hand tomahawk vid at a weight of 192lbs.

My RVJ has always had a very strong correlation to my squat:bw ratio provided my movement efficiency didn't go to shit. I get that back quickly though (also noted in my journals). It's why I have such a hard on for getting to a 2.25x bw squat right now. It seems due to the way I'm built/structured, increasing my relative strength while maintaining sufficient movement efficiency (read: bball a couple times a week, pepper in some dunks) is the fastest way to increase my RVJ.

I think I went off topic here. Anyway, I want to comment on this:

Quote
Jumping high is based on speed off the ground... That's it.

100% correct. Your velocity as soon as your toes come off the ground is what dictates your vert. What I'm interested in knowing is from a purely physics standpoint now, is if 400units of force for 200units of bodyweight accelerates you at the same rate as 300units of force for 150units of bodyweight. I believe the answer is yes. (edit: fwiw this calculator here says so as well http://www.higher-faster-sports.com/verticaljumpcalculator.html)

Next question to ask is what a ROFD curve would look like for both people. Perhaps your CNS may have a better ROFD curve in the higher bodyweight scenario because it's more accustomed to lifting heavier absolute weights. I know that there are other factors in play, though. Like ones that Raptor mentioned in his post.

630
Here's a question for Dreyth.  I don't know your numbers exactly so excuse me if I underestimate but let's assume your 200lb and squat 400.  Would you trade 50lbs for 100lbs.  So you now weigh 250 and squat 500...   I'm gonna bet you won't.  That's probably the  best answer to your question...

I don't want to weigh 250.

If you give me the choice between 200/400 and 175/350, I'm picking the former. Will either one make me jump higher? Not sure. That's what me and raptor are talking about. Not sure what you're so confused about to be honest; me and raptor seem to understand each other just fine

Well are you holding vertical jump equal then?  If so the answer is the same.

No, we are testing for vertical jump. What we're wondering is the following: if my relative strength is 100% equal on all lifts at a bodyweight of 150 and 200, at which weight would I jump higher? But more importantly, WHY?

Raptor brought up some great points about that. We didn't exactly control for everything since we both agreed that calf strength won't increase as fast as squat strength, meaning calf relative strength will probably be stronger at 150bw verses 200 bw.

But it's still something to think about because we probably will be at a crossroads at some point in our training where we wonder: should I drop 10lbs even if my relative strength will stay the same? Will it lead to a higher vertical? If it doesn't then i wouldn't do it. Kingfish may be coming close to that crossroad sooner or later. Perhaps after a certain point, he physically can't get stronger without adding mass, but the amount of mass needed to add for a given increase in squat will be equal to the ratio of his squat:bw already.

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