751
Progress Journals & Experimental Routines / Re: Operation Save 2 dollars on Clothes at Walmart
« on: February 23, 2016, 11:53:10 am »
saw journal title and came in to tell you it's awesome lol
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752
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 23, 2016, 10:39:51 am »
Week 100
<a href="http://www.youtube.com/watch?v=mUBf7S-RS8k" target="_blank">http://www.youtube.com/watch?v=mUBf7S-RS8k</a>
I think I went an inch wider than usual. Makes my squat look a little more shallow... or is it just me? Bar speed was pretty good, especially on the back up sets. Even though it's an 8 rep set (high-ish reps), I still try to put 100% effort into lifting it as if its a 3RM. Intended bar speed is key. That last rep absolutely destroyed me. Doesn't look like it at all though. I usually experience a very sharp drop off in strength. Watching the vid make it look like I had another 4 reps in me. Really I had 1.
Quote
Monday - 02/22/16
198.2lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rest.
135 x 5 >> 395x3 wasn't too hard. Decent bar speed.
185 x 5 >> Had another rep in me on the first back up set but didn't go for it.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 8
325 x 5
325 x 3
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Finally hit two triples at 245!
135 x 5
185 x 3
225 x 1
245 x 3
245 x 3 PR
205 x 6
205 x 5
205 x 4
Incline DB Bench Press
75's x 10 >> 60sec rest.
75's x 4
Romanian Deadlift
225 x 5
275 x 3 >> Hamstrings still sore from last week so this is all I did. Really gotta get em back.
Calf Raise Machine
420 x 5 >> 60sec rests.
465 x 15 PR >> These felt pretty easy. Machine was broken last week but fixed now.
465 x 8 PR >> I'm wondering if they lubed it up or something.
465 x 8 PR >> I'm close to maxing out this machine dammit. Will switch to smith machine soon.
I think I went an inch wider than usual. Makes my squat look a little more shallow... or is it just me? Bar speed was pretty good, especially on the back up sets. Even though it's an 8 rep set (high-ish reps), I still try to put 100% effort into lifting it as if its a 3RM. Intended bar speed is key. That last rep absolutely destroyed me. Doesn't look like it at all though. I usually experience a very sharp drop off in strength. Watching the vid make it look like I had another 4 reps in me. Really I had 1.
753
News, Announcements, & Suggestions / Re: table function?
« on: February 22, 2016, 02:17:47 pm »
Hm yea that link works! Looking at all those tags makes me realize it'll be pretty cumbersome to use though. Sometimes I do more sets on an exercise so copying the same table isn't enough. I may have to edit and it'll get annoying.
Now if the tab key worked... that would pretty much solve everything neatly. Make it like a 5 space tab or something. Boom everything aligns.
i'll paste an excel table though when im not too lazy
Now if the tab key worked... that would pretty much solve everything neatly. Make it like a 5 space tab or something. Boom everything aligns.
i'll paste an excel table though when im not too lazy
754
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2016, 12:40:21 pm »
That gym's crazy! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!
755
News, Announcements, & Suggestions / table function?
« on: February 22, 2016, 12:38:29 pm »
Is there a way to line up text perfectly in a comment? Basically a table without table borders.
if this could be implemented it would make organizing logs very easy. especially if i decide to log my food and macro intake.
sure i could use excel and then post a screenshot, but it's a lot easier to have the format done just once in a post and then quote it and edit the numbers for the next post
if this could be implemented it would make organizing logs very easy. especially if i decide to log my food and macro intake.
sure i could use excel and then post a screenshot, but it's a lot easier to have the format done just once in a post and then quote it and edit the numbers for the next post
756
Injury, Prehab, & Rehab talk for the brittlebros / Re: How do you increase your ankle dorsiflexion?
« on: February 20, 2016, 03:49:39 pm »
^^ Did you feel a mechanical block in the front of your ankles before increasing their flexibility though?
The band pulls the tibia away... but what about when you squat without the band? Will there no longer be a mechanical block somehow?
Going to give this stuff a shot.
The band pulls the tibia away... but what about when you squat without the band? Will there no longer be a mechanical block somehow?
Going to give this stuff a shot.
757
Injury, Prehab, & Rehab talk for the brittlebros / Re: How do you increase your ankle dorsiflexion?
« on: February 20, 2016, 11:48:27 am »Basically you use a resistance band to pull the tibia/fibula posteriorly while dorsiflexing, creating more space in the front of the joint, this allows you to get past the block and actually stretch then Soleus/gastroc
Will this help me when squatting and not having a resistance band doing that for me? In other words, does this have a lasting effect on getting past the mechanical block?
I can stretch my calves if I want. But when I squat, I never feel a stretch in them. Not even close. That makes me think calf flexibility is not what's limiting my ankle dorsiflexion.
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Injury, Prehab, & Rehab talk for the brittlebros / How do you increase your ankle dorsiflexion?
« on: February 20, 2016, 10:02:09 am »
I'd like to improve mine just a bit more. Personally I am not a flexible person at all, however, it does not feel like it is my calves that is the limiting factor. Rather, it feels like this: Make a fist, and cock your wrist back as far as possible. Is it your forearm that's limiting your ROM? Nope! That doesn't happen unless your fingers are extended, at which point you feel a stretch in your forearm.
I feel like my ankles are the former. I dorsiflex all the way and hit a wall well before my calves are stretched. Is there a way to improve ROM past this point? I remember reading somewhere the stretching the ankle will actually help this somehow. Don't know if there's any truth to it.
I feel like my ankles are the former. I dorsiflex all the way and hit a wall well before my calves are stretched. Is there a way to improve ROM past this point? I remember reading somewhere the stretching the ankle will actually help this somehow. Don't know if there's any truth to it.
759
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 20, 2016, 01:07:51 am »
Week 99
<a href="http://www.youtube.com/watch?v=NyuyJgQdpWg" target="_blank">http://www.youtube.com/watch?v=NyuyJgQdpWg</a>
Workout went horribly. I think I'm going to stick with 395x3 until I can hit 325x10 for the first back up set. Bench press was crap. Lost strength and also wasn't feeling it to continue. Didn't do hams since the back extensions still have my hamstrings crazy sore from last workout. Actually, that may be why my squat was so difficult. Calf raise machine out of service at the moment.
This has to be due to a week of getting terrible sleep and diet. Next week should be better, and the week after that I'm sure I'll be picked up and be back to speed.
Quote
Friday - 02/20/16
-= Workout Log =-
Jump Rope 1 x 100
Tuck Jumps 1 x 10
SVJs 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rest.
135 x 5 >> Man this was tough. Hardest 3rd rep in months.
185 x 5 >> Whenever I watch the vids it looks way easier than it felt somehow.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 7
325 x 5
325 x 3
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Just not feeling it. Lost strength, and don't have the motivation to do all sets anyway.
135 x 5
185 x 3
225 x 1
245 x 2
205 x 5
205 x 3
Cable Rows
160 x 5 >> 60sec rests.
180 x 2
210 x 8
210 x 6
Pull ups
BW x 10 >> 60sec rest.
BW x 7
Lateral Raises
30's x 5 >> 60sec rests.
35's x 2
40's x 1
45's x 6
40's x 8
Ab Pulldowns
95 x 5 >> 60sec rests.
145 x 15 PR >> The cables were lubed up. This went nicely!
145 x 8 PR
145 x 6 PR
120 x 4 PR
95 x 6 PR
Incline Rear Delt W Flyes
25's x 5 >> 60sec rest.
30's x 1
35's x 8 PR
35's x 6 PR
Workout went horribly. I think I'm going to stick with 395x3 until I can hit 325x10 for the first back up set. Bench press was crap. Lost strength and also wasn't feeling it to continue. Didn't do hams since the back extensions still have my hamstrings crazy sore from last workout. Actually, that may be why my squat was so difficult. Calf raise machine out of service at the moment.
This has to be due to a week of getting terrible sleep and diet. Next week should be better, and the week after that I'm sure I'll be picked up and be back to speed.
760
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 18, 2016, 11:30:41 pm »
Week 99
Have another full body workout this Friday. Hope to record my 395x3 squat, if I hit it. I think I'm at like 200lbs again. Damn I'm really slacking with the diet. Not such a big deal though. Immediate goal is to get to a consistent 405x3. Then focus on back up sets and holding a 195lb bw.
Thank goodness the second half of this workout was a de-load because I was getting beat down lol.
Quote
Tuesday - 02/16/16
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rest.
135 x 5 >> Didn't have my oly shoes. Squatted in chucks with plates under heels.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 8 PR
325 x 5 PR
325 x 3 PR
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Kinda stalling on these. We'll see how next workout goes. Might have to switch it up.
135 x 5
185 x 3
225 x 1
245 x 3
235 x 3
205 x 8
205 x 6
205 x 4
Back Extensions
BW x 5 >> 60sec rests.
45 x 15 >> Didn't have my deadlift straps so did these instead of RDL's.
45 x 15
45 x 15
Incline DB Bench Press
75's x 10 >> 60sec rest.
75's x 4
Calf Raise Machine
Weights were different here than my regular gym. >> 60sec rests.
3 sets of 6-8 plus 2 drop sets of ~4.
De-load
Pull ups
BW x 5 >> 60sec rest.
+40lbs x 8 PR
+40lbs x 4 PR
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
40's x 12
40's x 8 PR
Cable Rows
160 x 5 >> 60sec rests.
180 x 3 >> This was a nice smooth machine at this gym. Felt amazing.
200 x 1
220 x 10 PR
220 x 8 PR
Ab Pulldowns
100 x 5 >> Inaccurate, but it went something like that.
140 x 4
130 x 3
120 x 4
Bent over Rear Delt W Flyes
30's x 15 >> The benches were too low to do this face down on an incline. Did them bent over.
Have another full body workout this Friday. Hope to record my 395x3 squat, if I hit it. I think I'm at like 200lbs again. Damn I'm really slacking with the diet. Not such a big deal though. Immediate goal is to get to a consistent 405x3. Then focus on back up sets and holding a 195lb bw.
Thank goodness the second half of this workout was a de-load because I was getting beat down lol.
761
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 16, 2016, 07:51:17 pm »
Idn but its definitely a joy watching KF squat, especially at the weights he uses. I'm 6'1, yes. Verily inflexible as well. Cannot touch my toes. I know hamstring flexibility actually has very little to do with oly squats, but EVERYTHING of mine is inflexible.
My ankle dorsiflexion and my long torso are what helps me squat like that. Also foam rolling my glutes to some extent.
Btw i ended up lifting today. Squatted 395x3 but didnt have my oly shoes. Wore converses and put my heels on 2.5lb plates which ive never done before. Lifted at a different gym, and didnt take a video. Will update later.
My ankle dorsiflexion and my long torso are what helps me squat like that. Also foam rolling my glutes to some extent.
Btw i ended up lifting today. Squatted 395x3 but didnt have my oly shoes. Wore converses and put my heels on 2.5lb plates which ive never done before. Lifted at a different gym, and didnt take a video. Will update later.
762
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 16, 2016, 04:30:12 pm »
Lifted saturday. Will not lift today (tuesday) most likely. Will do full body workout tomorrow (wednesday) to stay on track. Then either full body friday or split into fri/sat
Hope this didnt screw up my flow, really want to be able to squat 395x3 tomorrow. If anything i know ill be jumping pretty high at least.
Hope this didnt screw up my flow, really want to be able to squat 395x3 tomorrow. If anything i know ill be jumping pretty high at least.
763
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 14, 2016, 06:27:37 pm »
Light for me means not tiring and nothing i need to recover from 
764
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 13, 2016, 09:45:27 pm »
Week 98
<a href="http://www.youtube.com/watch?v=GwIopFiDJF8" target="_blank">http://www.youtube.com/watch?v=GwIopFiDJF8</a>
I may not be able to lift this Monday. So I did this light workout today to bridge the gap between Thursday's squat/bench/RDL session and Tuesday's. Tuesday i'll lift twice so that i'm on schedule.
Quote
Saturday - 02/13/16
-= Workout Log =-
ATG Squat
135 x 8 >> Easy, felt good. Was wearing two pairs of sweats though, makes it easier somehow.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
Bench Press
45 x 15 >> Banged this out in like 2min.
95 x 8
135 x 5
185 x 3
225 x 1
Romanian Deadlift
225 x 5 >> 2min rests.
275 x 3 >> This should get my cns used to these again.
315 x 1
365 x 1
405 x 1 PR
405 x 1 PR
405 x 1 PR
I may not be able to lift this Monday. So I did this light workout today to bridge the gap between Thursday's squat/bench/RDL session and Tuesday's. Tuesday i'll lift twice so that i'm on schedule.
765
Article & Video Discussion / Excellent interactive graph and graphic showing squat proportions and stuff
« on: February 13, 2016, 04:35:14 pm »
http://www.mysquatmechanics.com/
First thing you should do: Move the slider that's on the right from Standing to Squatting.
The graph on the left shows a stick figure of someone squatting. Play around with the proportions to see how much your form is affected by proportions.
Additionally, the graph on the right is more complicated but shows interesting info that I hope people can make more sense of than me. Shows moment arm distances and such.
The summed moment may be our... sticking point? Well not necessarily (our summed moment may be largest at the point where, say, our knee moment is very high but we can be very quad dominant)
First thing you should do: Move the slider that's on the right from Standing to Squatting.
The graph on the left shows a stick figure of someone squatting. Play around with the proportions to see how much your form is affected by proportions.
Additionally, the graph on the right is more complicated but shows interesting info that I hope people can make more sense of than me. Shows moment arm distances and such.
The summed moment may be our... sticking point? Well not necessarily (our summed moment may be largest at the point where, say, our knee moment is very high but we can be very quad dominant)