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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 30, 2015, 06:00:31 pm »
can't wait to squat tomorrow!!!
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842
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 30, 2015, 09:39:21 am »
Week 92
Quote
Tuesday - 12/29/15
194lbs
-= Workout Log =-
Pull ups
BW x 5 >> 60sec rests.
+25lbs x 10
+25lbs x 6
+25lbs x 4
+25lbs x 3
+25lbs x 4
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 7
35's x 5
30's x 7
30's x 5
Cable Rows
220 x 1 >> 60sec rests.
180 x 12
180 x 10
180 x 5
160 x 6
140 x 9
Ab Pulldowns
95 x 5 >> 60sec rests.
130 x 12 PR
130 x 8 PR
130 x 6 PR
Rear Delt W Flyes
15's x 8 >> 45sec rests.
25's x 8
25's x 8 PR
25's x 8 PR
843
Pics, Videos, & Links / Re: beast
« on: December 29, 2015, 01:09:40 pm »jesus he bulked up. how can he be 180 in that vid? he looks huge.
yeah he's def not 180, it was just a random guess. he was 175ish in his jumping videos. so he's in the 190's now. you think 200 even?
844
Pics, Videos, & Links / Re: beast
« on: December 29, 2015, 11:35:54 am »
oh shit i think it is
edit: yep its him https://www.youtube.com/user/RutgersDunker/videos
his most recent jump vid is from 2 years ago:
<a href="http://www.youtube.com/watch?v=hhICoM40_ms" target="_blank">http://www.youtube.com/watch?v=hhICoM40_ms</a>
he only has youtube vids from 2 years and older. the only exception is a squat vid (585) he posted 2 months ago.
i'll be searching his instagram for any jump vids!
edit: yep its him https://www.youtube.com/user/RutgersDunker/videos
his most recent jump vid is from 2 years ago:
he only has youtube vids from 2 years and older. the only exception is a squat vid (585) he posted 2 months ago.
i'll be searching his instagram for any jump vids!
845
Pics, Videos, & Links / Re: beast
« on: December 29, 2015, 11:16:55 am »?taken-by=armenian_strength
505lb paused squat at a bodyweight of like 180lbs or something, idn
how high do you think he could jump?!
also has a 585x8 deadlift, check out his vids. no need to sign into IG
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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 29, 2015, 10:48:45 am »
Hopefully I can be squatting 385x3 pretty soon... I weighed 194lbs this morning though. I'd like to squat 385x3 at a bw of 190lbs. Maybe I'll get there in 2-3 months. I should be able to hit a 40" running vert with that relative strength. Only thing is I don't really play basketball anymore. My current gym doesn't have a court. I'll have to go to the rec center or something but it's pretty far from my house. And where am I going to make time for that dammit.
I guess I'll just focus on hitting a 35" SVJ for the time being. I just need to find a way to measure it at my current gym.
Also I'll probably switch to DJ's instead of SVJ's before squatting to see the effect.
God damn I KNOW I'm capable of a 42" running vert eventually. I'll get there inshallah! I've been at 38" before with a 2.05x bw squat and no shock plyometrics. With a 2.25x bw squat and then months of depth jumps I'm sure I can get there!!! I just keep stalling and at times regressing every now and then, and the net progress over the past 5 or so years has been zero basically.
I guess I'll just focus on hitting a 35" SVJ for the time being. I just need to find a way to measure it at my current gym.
Also I'll probably switch to DJ's instead of SVJ's before squatting to see the effect.
God damn I KNOW I'm capable of a 42" running vert eventually. I'll get there inshallah! I've been at 38" before with a 2.05x bw squat and no shock plyometrics. With a 2.25x bw squat and then months of depth jumps I'm sure I can get there!!! I just keep stalling and at times regressing every now and then, and the net progress over the past 5 or so years has been zero basically.
847
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 28, 2015, 10:10:30 pm »
Week 92
Quote
Monday - 12/28/15
-= Workout Log =-
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> I'm pretty damn sure I've hit 375x3 before but I don't see it in my log
225 x 3 >> But I coulda sworn i hit 375x3 before! I remember doing it. I probably did it during when I wasn't logging much.
285 x 1 >> I think the SVJ's before hand primed me up for it. The squats also took a little emotional arousal.
335 x 1 >> I feel like my squat didn't show a "real" improvement, and it was just a good warm up rather w/SVJ's.
375 x 3 PR >> I'll try to hit 375x3 without SVJ's beforehand next workout.
315 x 5
315 x 4
315 x 4
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Back up sets are done in non-stop fashion.
135 x 5 >> All-time PR is 230x6 so I'm creeping back!
185 x 3
225 x 5
225 x 4
185 x 8
185 x 6
185 x 5
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1 >> Hate the idea of doing these for 3x8 so I jumped up in weight.
335 x 8 PR
335 x 6 PR
335 x 3 PR
Incline DB Bench Press
75's x 10 >> 60sec rest.
75's x 5
Standing Calf Raise Machine
300 x 5 >> 45sec rests.
360 x 15 PR
360 x 12 PR
360 x 10 PR
848
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 28, 2015, 09:43:12 pm »
Week 91
Quote
Thursday - 12/24/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 4
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Back up sets are done in non-stop fashion.
135 x 5
185 x 3
225 x 5
225 x 3
185 x 10
185 x 8
185 x 7
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1
325 x 8 PR
325 x 6 PR
325 x 5 PR
Incline DB Bench Press
75s x 10 >> 60sec rest.
75s x 5
Standing Calf Raise Machine
300 x 5 >> 45sec rests.
345 x 15
345 x 15
345 x 15 PR
315 x 5 PR
285 x 5 PR
849
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 28, 2015, 09:30:13 am »
Missed my last workout due to holidays and crap. Won't need a de-load this week probably. Will lift later today. New years might also screw up my workout schedule... I have to check the gym times for this week.
Starting next week I'll be consistent as a mother fukker. I've been consistently lately too up until this past week.
edit: added thursdays workout after this post, it was just fridays workout that i missed
Starting next week I'll be consistent as a mother fukker. I've been consistently lately too up until this past week.
edit: added thursdays workout after this post, it was just fridays workout that i missed
850
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 28, 2015, 09:29:18 am »By 5lbs or if you carry a little more muscle by close to 20lbs. I've been 202 before a thanksgiving meal and woken up the next day at 225 (some of this is food and added fat - but it's mostly just glycogen refill).
Well shit, that's a lot more than I thought.
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Injury, Prehab, & Rehab talk for the brittlebros / Re: Icing
« on: December 24, 2015, 09:46:50 am »
I wrote my entire comment before watching the actual video. And I forgot an important point: COMPRESSION! That helps me a ton! I didn't even know about allowing the waste products to exit through the lymphatic system and all that.
Massaging around the affected area and sometimes the affected area itself (ouch) has helped me with rolled ankles immensely. There's this little home remedy my mom used to make me do when I had a rolled ankle, and it worked wonders:
1) take a 2 liter bottle of coke
2) fill it up 3/4 of the way with hot water
3) lay it on the floor
4) sit down on a chair, put your affected foot on the bottle
5) put pressure on the bottle and roll it back and forth with your foot
The bottle should have some give. It hurts a bit but it keeps the foot warm and over time (like 5 minutes) it'll start to hurt less and less and you'll be able to put more pressure on the bottle. And this is all without numbing any pain... so if it gets slightly less painful within minutes without numbing the pain, that's good progress!
Another good point, however, mentioned in the video was when one of the guys asked "Is it possible that your body's natural mechanisms and responses to an injury aren't all that great for certain injuries or people?" That made me think of my example where if you have a fever that gets TOO high, you should lower it. Essentially in that scenario you know better than your body; a fever way too high can cause damange to your brain (or something). Using that example in an analogy: there are perhaps situations where icing is more beneficial than your body's natural response and using heat therapy.
Massaging around the affected area and sometimes the affected area itself (ouch) has helped me with rolled ankles immensely. There's this little home remedy my mom used to make me do when I had a rolled ankle, and it worked wonders:
1) take a 2 liter bottle of coke
2) fill it up 3/4 of the way with hot water
3) lay it on the floor
4) sit down on a chair, put your affected foot on the bottle
5) put pressure on the bottle and roll it back and forth with your foot
The bottle should have some give. It hurts a bit but it keeps the foot warm and over time (like 5 minutes) it'll start to hurt less and less and you'll be able to put more pressure on the bottle. And this is all without numbing any pain... so if it gets slightly less painful within minutes without numbing the pain, that's good progress!
Another good point, however, mentioned in the video was when one of the guys asked "Is it possible that your body's natural mechanisms and responses to an injury aren't all that great for certain injuries or people?" That made me think of my example where if you have a fever that gets TOO high, you should lower it. Essentially in that scenario you know better than your body; a fever way too high can cause damange to your brain (or something). Using that example in an analogy: there are perhaps situations where icing is more beneficial than your body's natural response and using heat therapy.
852
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 24, 2015, 09:34:48 am »fasting = higher circulating catecholamines/cortisol so improved performance via that pathway/more mental focus as well as being physically lighter. i remember doing some 36/48h fasting experiments and my appetite completely dropped off after a day without food and it was really hard to sleep not because of hunger but because of being 'wired' without touching a stimulant. also any stims might have a greater effect when fasted? (don't forget caffeine for peaking!) i've been intermittent fasting for a few years now and do the majority of studying fasted, focus is so much better.
in regards to stretching hip flexors before jumping - surely you cannot avoid stretching the rec fem which is a 'quad' and a 'hip flexor' and if static stretching reduces peak power output, is it wise to stretch 'hip flexors' (of which one is a knee extensor) before attempting maximal vj?
perhaps a period of time between stretching and jumping sufficient to still have the greater hip extension from the stretching but not the reduced power output? i have no idea what kind of time this would be.
Interesting about the fasting part. I too feel more mentally alert when food-fasted. If I also don't drink water then I'm not as alert (ramadan). But I used to do intermittent fasting where I would still drink water throughout the day, and it was amazing. Lots of energy to lift, and lots of mental clarity.
However, when I did IF, my eating window was always later in the day. I can skip breakfast and lunch and eat from ~7pm to 12am. I could never do the opposite. If I skipped breakfast and lunch, my appetite wasn't triggered so it was fine. Then I would pig out and go to bed never hungry.
But if my eating window is from 9am to 5pm or some shit... I'm going to die after 5pm lol. I'll starve and I'll get light headed afterward.
As for the hip flexor stretching: I've done it before and I did notice an inch or two gain in my running vert. It's definitely possible to stretch them without stretching the quads much at all. Just have to feel out the right position to do it. I can stretch my hip flexors standing even:
What really intensifies it is squeezing the right glute hard and pushing that hip out. It can be a very intense stretch without even looking like you're stretching at all. I do it at work a lot when I sit for too long.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2015, 03:13:33 pm »Hey Andrew,
You're well versed in the works of Verk, Siff, Zats... I wanna hear your thoughts on concentrated loading blocks...
How long is too long of a block? Is a concentrated loading block of ~2 months productive? Most people seem to do 3-4 weeks it seems, but if maximal strength continues to slowly increase throughout the 2 months (while explosive strength and speed obviously suffers), I would imagine a longer loading block can still work?
Is the supercompensation curve pretty much equivalent to the length of the concentrated block?
Obviously this can't be the case forever, for example, concentrated loading block for 1 year leading to 1 year supercompensation loll
From what I know (and I was just reading Supertraining actually) working in the 3-5RM range definitely helps explosive strength. As for the rest of your question, I want to know as well!
854
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 23, 2015, 01:03:48 pm »
^^ I have a bit more fat now, and extra water weight too. One thing not to forget: depending on if you're carbed up or not, your water weight and glycogen can fluctuate by 5lbs or so.
So I can actually just eat less for two days, and then stay at maintenance calories and maintain 192lbs. Or I can continue eat the same amount and maintain my carbed up state, and maintain 196lbs with some extra water and glycogen in me. What I used to do is maintain that lower weight... but it makes more sense recovery wise to maintain that higher weight. The amount of fat you have in both examples is the same! So why not have full glycogen stores while you maintain your weight???
Anyway, as for dropping water weight before testing vert, that's probably pretty easy to do. Just cut weight the same way wrestlers and boxers do. Maybe not as drastically though.
Here: http://breakingmuscle.com/mma/how-to-cut-weight-the-right-way
Here's a question: is it worth it to drop an extra 2 pounds on top of that by being glycogen depleted? Well, for a single max vertical jump, perhaps! But for a long intense jumping session... nope, better to have fuller glycogen stores.
Another thing to note is that I feel like I can work out harder when I'm fasted. I feel like I can jump higher in a fasted state. This can be "stacked" with a water cut. Drop 5lbs of water weight, fast the day you want to jump, and stretch those hip flexors before hand. It's surely a nice way to peak your vertical jump... and that's not even adding in any potentiation techniques from the current training microcycle you're in.
So I can actually just eat less for two days, and then stay at maintenance calories and maintain 192lbs. Or I can continue eat the same amount and maintain my carbed up state, and maintain 196lbs with some extra water and glycogen in me. What I used to do is maintain that lower weight... but it makes more sense recovery wise to maintain that higher weight. The amount of fat you have in both examples is the same! So why not have full glycogen stores while you maintain your weight???
Anyway, as for dropping water weight before testing vert, that's probably pretty easy to do. Just cut weight the same way wrestlers and boxers do. Maybe not as drastically though.
Here: http://breakingmuscle.com/mma/how-to-cut-weight-the-right-way
Here's a question: is it worth it to drop an extra 2 pounds on top of that by being glycogen depleted? Well, for a single max vertical jump, perhaps! But for a long intense jumping session... nope, better to have fuller glycogen stores.
Another thing to note is that I feel like I can work out harder when I'm fasted. I feel like I can jump higher in a fasted state. This can be "stacked" with a water cut. Drop 5lbs of water weight, fast the day you want to jump, and stretch those hip flexors before hand. It's surely a nice way to peak your vertical jump... and that's not even adding in any potentiation techniques from the current training microcycle you're in.
855
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 23, 2015, 09:36:01 am »
I'm 196lbs this morning after shit. Damn that's a lot. I miss being 187lbs. Last year during Ramadan I squatted 365x3 at a bodyweight of 184lbs lol. How...
I'm probably just carbed up and have water so I can get down to 193lbs in just a few days probably. But Maybe I'll stay carbed up, I can lift and recover better that way. I think I'll make 197lbs my upper limit though.
Need to figure out the holiday schedule at my gym. I don't want shit screwing up my workouts!
I'm probably just carbed up and have water so I can get down to 193lbs in just a few days probably. But Maybe I'll stay carbed up, I can lift and recover better that way. I think I'll make 197lbs my upper limit though.
Need to figure out the holiday schedule at my gym. I don't want shit screwing up my workouts!