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Messages - Dreyth

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871
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

872
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

873
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

874
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 28, 2015, 09:29:18 am »
Quote from: T0ddday on December 25, 2015, 03:19:30 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.

875
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.

876
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 24, 2015, 09:34:48 am »
Quote from: gukl on December 23, 2015, 09:05:35 pm
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.

877
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2015, 03:13:33 pm »
Quote from: Merrick on December 23, 2015, 02:59:47 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!

878
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.

879
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!

880
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 23, 2015, 09:34:37 am »
Week 91
Quote
Tuesday - 12/22/15

-= Workout Log =-
De-load

Pull ups
BW x 5                             >> 60sec rest.
+25lbs x 9
+25lbs x 6

Lateral Raises
35's x 3                             >> 60sec rest.
40's x 2
45's x 1
35's x 12
35's x 10

Cable Rows
140 x 5                         >> 60sec rest.
180 x 12
180 x 10

Ab Pulldowns
125 x 12

Rear Delt W Flyes
15's x 8                             >> 45sec rests.
25's x 8 PR

De-loaded today. Feels great! I'll be fresh for my next two workouts.

881
Injury, Prehab, & Rehab talk for the brittlebros / Re: Icing
« on: December 22, 2015, 10:27:07 pm »
I never iced. It felt terrible too. When i had patellar tendonitis, i felt like icing made my knee brittle and stiff and it would cause WAY more pain when i moved after that. After rolling an ankle, same thing. I prefer to keep the injured joint mobilized. Ill move it around in a ROM just under a pain threshold, and keeping that up will slowly increase the ROM pain-free. Walk it out to some extent. Depends on what the problem specifically is. I found that to be more effective. Icing always felt... "Anti-ROM," if you will.

As for NSAIDS post surgery... Well, the idea of that is to lessen pain, not necessarily to speed healing. I have a similar approach when im sick. Your body's symptoms are a way of getting rid of the sickness! When you cough its stripping off a small microscopic lining from your throat that hopefully contains bacteria/virus/whatevee so that its expelled. When you have a stuffy nose its because your body made more mucous to block more bacteria from entering your body as your immune system is weakened. When you have a fever its so that the proteins in the virus you have denatured and thus the virus doesnt perform properly and cant reproduce. Your symptoms arent the problem -- they are there to help solve/get rid of the actual problem, which is the bacteria/virus/etc.

So treating the symptoms isnt treating the cause of the problem. And at times it makes the true problem worse. However, sometimes it IS beneficial to treat the symptom; if youre in so much pain you cant sleep, take a pill. Sleeping is good for recovery, plus "feeling" better and positivity has been shown to let us get over sicknesses faster. If your throat stings so much from coughing that your causing more harm than good, than yeah take a numbing spray to the back of the throat. If your fever is so high that its starting to get dangerous, then yeah lower that fever.

The point is to attack the source of the problem when possible, and only treat the symptoms when necessary and/or beneficial to do so. This applies to sickness, surgery, and injuries.

882
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 22, 2015, 12:22:34 pm »
Here's a visualization:



From the last 365x3 on 12-Nov before the 2 weeks off until the next one on 21-Dec  there are 39 days. Those "2 weeks off" caused me to get back to zero net progress in nearly 6 weeks. Not to mention, my back up sets still arent as strong as before.

Another thing to remember when taking days off... If I take "a week off" from the last training thursday to the next training monday is 10 days. That's a lot of time to not be squatting. Hell, even me taking just a single thursday off leads to waiting 7 days to squat again.

And the most important thing for me, again, is that the time i take off is actually shorter than the time needed to get back to where I was  :'(

883
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 22, 2015, 11:58:02 am »
I want to add that the last time I squatted 365x3 was on 11/12. That was 40 days ago. On 11/30 I squatted again. 3 weeks later on 12/21 I hit 365x3 again.

So I took 14 days off of lifting, but it took 39-14=25 days after that to get back to where I was. Actually, I was doing 365x3, 315x6,6,4  back then so I'm really still not back to where I used to be.

That's how destructive taking time off is to my progress. It takes longer for me to get my squat back than the hiatus alone lasted.

884
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 22, 2015, 10:53:50 am »
Week 91
Quote
Monday - 12/22/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> The bar was a little skinny. May have been 5-10lbs lighter, couldn't tell.
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 3
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 4
225 x 3
185 x 10
185 x 7
185 x 5

Romanian Deadlift
225 x 3                               >> 2min rests.
275 x 1
315 x 8
315 x 8 PR
315 x 8 PR

Incline DB Bench Press
75s x 10                         >> 60sec rest.
75s x 3                           >> Arms gave out for no reason.

Standing Calf Raise Machine
285 x 5                               >> 45sec rests.
345 x 15
345 x 15 PR
345 x 12 PR

Had an excellent workout! My muscles were looking pretty full too. The weights all felt lighter (not just on the squats). However, I think it's because I ate a tonnnn of carbs this weekend. So that kind of annoys me; I feel like I didn't really get stronger, but rather I'm just performing at my potential now dammit.

Good to be back at a 365x3 squat. Well I'll see Thursday if I'm really there with a bar I know is 45lbs and without being crazy carbed up.

885
Peer Reviewed Studies Discussion / Re: depth jumps & depth drops
« on: December 21, 2015, 12:20:36 am »
Good points Todday. I hope DJ's can increase my vert more than i think, and i hope its more permanent than i think too!

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