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Dreyth

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Re: Dreyth's New Journal
« Reply #525 on: November 03, 2015, 10:29:15 am »
0
Week 84
Quote
Monday - 11/02/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Holy shit I died. I improved though!
225 x 3
275 x 1
315 x 1
365 x 2
315 x 8
315 x 5
315 x 2

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 3

Had terrible sleep all weekend. Maybe 3 hours for two days in a row. Then I also napped for too long before my workout. Threw in the towel.
« Last Edit: December 22, 2015, 10:56:37 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #526 on: November 06, 2015, 11:49:20 am »
+2
Week 84
Quote
Thursday - 11/05/15

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> This felt a lot easier!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 5

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 365x3 wasn't that bad! Woohoo!
225 x 3                                >> 360x3 put me at a 405lb max that time I recorded it... so this is nice
275 x 1                                >> Pretty sure I've done 375x3 once though.
315 x 1
365 x 3
315 x 5
315 x 5
315 x 3

Incline DB Bench Press
70's x 11              >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5
315 x 15 PR
315 x 12 PR
315 x 10 PR

Fucking hate deadlifting at my gym. It's such a pain in the ass to set up. And the plates all lean to one side. I also dread back extensions.

I think I'm just going to start doing RDL's from now on. 3x8 should suffice :)

Otherwise, awesome workout! I skipped my last workout (upperbody plus abs) and rested up, and I came back pretty strong today. Really happy about my squat. Can't wait to get to 385x3... that will definitely put me at a 40" running vert.




It's also time to start adding in SVJ's to my warm ups. Anyone have any idea how I should structure it? My ideas:

Mon - Squat/RDL/Calf Raise
Tue - upper body + abs
Wed - off
Thu - Squat/RDL/Calf Raise
Fri - upper body + abs
Sat - off
Sun - off

I'm thinking on monday before squats I can do like 5x1 max effort SVJ, rest up 10 min, then start my leg workout. Then I can do a shit ton of SVJ's on Friday. Yeah it's a day after  squatting, but I can go all out with like 10x3 jumps and not let it affect my workout.

Ideas?
« Last Edit: December 22, 2015, 10:56:25 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #527 on: November 09, 2015, 09:51:32 am »
0
Week 84
Quote
Friday - 11/06/15

-= Workout Log =-

Pull Ups
BW x 5                            >> 60sec rests.
+25lbs x 10
+25lbs x 7
+25lbs x 5
+25lbs x 4 PR
+25lbs x 4 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 6
35's x 5
30's x 7
30's x 5

Cable Rows
140 x 5
180 x 12

Ab Pulldowns
95 x 5                   >> 60sec rests.
115 x 12
115 x 12
115 x 12

Just too lazy to do the whole workout.
« Last Edit: November 09, 2015, 12:13:21 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #528 on: November 10, 2015, 01:48:24 pm »
0
Week 85
Quote
Monday - 11/09/15

-= Workout Log =-

SVJ
5 x 1                    >> 1min rests.

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> The warm ups felt veryyyy light. Surprised I couldn't beat my last session.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 4

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Holy fuck this felt so much easier! 370x3 is on the horizon.
225 x 3                                >> I think I'll wait till I hit 3x8 on the back up sets before increasing the top set.
275 x 1                                >> Actually I'll probably get impatient and do it earlier...
315 x 1
365 x 3
315 x 6
315 x 6
315 x 4

Incline DB Bench Press
70's x 10                          >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5                         >> 60sec rests.
330 x 15 PR
330 x 12 PR
 300 x 5 PR
  270 x 5 PR

Wish I had a vertec at my gym so that I could quantify the SVJs. I'd love to set it up like:

31"
33"
35" PR
34"
33"

That would be cool. Or maybe I can record them on my phone and count the frames. My iPhone 6s can record 720p at 240fps, and 1080p at 60fps. It would be a pain in the ass to load up at home and count every time though. Wish I could just find an app (or jailbreak tweak) where I can put a start and end time in a video, and it will tell me how many frames lapse in between. Actually, i may request this on /r/jailbreak.

Squats felt wayyy easier than usual. I'm not sure if I'm just rested lately, or if it was the SVJs beforehand that helped me. The bench felt much lighter as well, yet when it got to the work sets I didn't do any better.

I'm pretty damn sure I've squatted 375x3 at some time in the past, but I can't find it in my log. I physically remember being under the bar and going all out, and I remember the guy who was watching/spotting me. Guess my official PR is 370x3.
« Last Edit: December 22, 2015, 10:56:52 am by Dreyth »
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vag

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Re: Dreyth's New Journal
« Reply #529 on: November 11, 2015, 06:25:55 am »
+1
You would still never know the exact vert you achieved because:
a) hangtime depends on knee-bend at ground contact.
b) hangtime-vert calculation is not that accurate, see this ancient thread where i studied it : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/

However, even if we accept my study was right and you don't know the exact hangtime to vert formula, bigger hangtime means bigger vert. So if you get over the small error that the knee-bend causes ( assuming the knee bend will be more or less the same ) , if you also don't care if a jump was 33 or 36, hangtime is a very accurate progress tracker. Because you will track the 0.5'' improvement, you will just not know the exact base on which you improved.
2c.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Dreyth

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Re: Dreyth's New Journal
« Reply #530 on: November 11, 2015, 09:38:50 am »
0
Quote from: vag on November 11, 2015, 06:25:55 am
You would still never know the exact vert you achieved because:
a) hangtime depends on knee-bend at ground contact.
b) hangtime-vert calculation is not that accurate, see this ancient thread where i studied it : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/

However, even if we accept my study was right and you don't know the exact hangtime to vert formula, bigger hangtime means bigger vert. So if you get over the small error that the knee-bend causes ( assuming the knee bend will be more or less the same ) , if you also don't care if a jump was 33 or 36, hangtime is a very accurate progress tracker. Because you will track the 0.5'' improvement, you will just not know the exact base on which you improved.
2c.

100% true! I figure I would try to keep the same knee bend on the landings, and assume a margin of error. However, it may just be that the margin of error is big enough to the point where it's pointless to measure hangtime at all :/ what do you think? Could the margin be bigger than 2 inches?

I have to look for objects around the gym to reach up too. Maybe I can't measure their heights, but it's good for tracking progress at least.
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Dreyth

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Re: Dreyth's New Journal
« Reply #531 on: November 11, 2015, 09:42:16 am »
0
Week 85
Quote
Tuesday - 11/10/15

-= Workout Log =-

Cable Rows
140 x 5                   >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 8
160 x 7
140 x 12

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 6
35's x 5
30's x 7
30's x 5

Pull Ups
BW x 10                          >> 60sec rests.
BW x 8
BW x 5
BW x 4
BW x 4

Ab Pulldowns
95 x 5                   >> 60sec rests.
120 x 12
120 x 8
120 x 5

Face Pulls
45 x 12 PR                   >> 45sec rests.
45 x 12 PR                   >> I don't feel these much anymore. The weight is heavy to the point where I'm angled back with my body a lot.
45 x 12 PR                   >> As a result, the pulling angle is much different. I'll figure it out.

Bilateral Cable Pulldowns
140 x 12                   >> 45sec rests.
140 x 12
140 x 9 PR
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vag

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Re: Dreyth's New Journal
« Reply #532 on: November 11, 2015, 01:17:57 pm »
0
Quote from: Dreyth on November 11, 2015, 09:38:50 am
I figure I would try to keep the same knee bend on the landings, and assume a margin of error. However, it may just be that the margin of error is big enough to the point where it's pointless to measure hangtime at all :/ what do you think? Could the margin be bigger than 2 inches?

I think that especially for SVJ the error is much smaller. It is a repeated movement, very limited variation, no takeoff angle, no plant variation, no horizontal component, nothing.
Your body will tend to do the same things every time. Even if you don't watch your landing at all, i would bet it would be almost the same. Small differences in knee bend can't make serious differences in hangtime anyway.

Quote from: Dreyth on November 11, 2015, 09:38:50 am
I have to look for objects around the gym to reach up too. Maybe I can't measure their heights, but it's good for tracking progress at least.

Word.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Dreyth

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Re: Dreyth's New Journal
« Reply #533 on: November 12, 2015, 09:58:28 am »
+2
Can't wait to squat today. 365x3, 315x3x6 definitely within reach.
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Dreyth

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Re: Dreyth's New Journal
« Reply #534 on: November 13, 2015, 03:47:08 pm »
0
Week 85
Quote
Thursday - 11/12/15

-= Workout Log =-

SVJ
5 x 1                    >> 1min rests.

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Made the top warmup set a heavy triple. I realize adding some heavy benches should help.
135 x 5
185 x 3
225 x 3
195 x 8
195 x 6
195 x 4

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Wow this was unbearably difficult... didn't feel good going into it.
225 x 3                                >> Earlier in the day I was so psyched to go lift but once I got there, I was tired and the weights felt heavy.
275 x 1
315 x 1
365 x 3
315 x 6
315 x 6
315 x 4

Romanian Deadlifts
225 x 5                                            >> 2min rests.
275 x 1
315 x 5
315 x 3

Incline DB Bench Press
70's x 8                          >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5                         >> 45sec rests.
330 x 15
330 x 15 PR
330 x 12 PR
 300 x 5 PR
  270 x 5 PR
« Last Edit: December 22, 2015, 10:57:05 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #535 on: November 24, 2015, 06:12:52 pm »
0
Haven't updated. I finished off the last week's Friday workout and it went well.

Took a week off after that. Been getting terrible sleep and stuff. Also lost motivation.

Shoulda lifted yesterday (monday) but i'll lift today. maybe full body, maybe not. idn. will get shit in gear next week. hopefully holidays and stuff dont cut into my lifting.
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adarqui

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Re: Dreyth's New Journal
« Reply #536 on: November 24, 2015, 10:22:46 pm »
0
you lost motivation "out of nowhere" or due to some other factors? curious, sorry!

pc!
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Dreyth

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Re: Dreyth's New Journal
« Reply #537 on: November 25, 2015, 10:12:26 am »
0
Quote from: adarqui on November 24, 2015, 10:22:46 pm
you lost motivation "out of nowhere" or due to some other factors? curious, sorry!

pc!

i got horrible sleep the weekend leading into my workout week that i skipped. i went to the gym and left right after entering. went back the next day and left just before entering. then i was thrown out of my rhythm and when that happens, its so hard for me to get back in it.
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Dreyth

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Re: Dreyth's New Journal
« Reply #538 on: December 01, 2015, 02:23:10 pm »
+1
Week 88
Quote
Monday - 11/30/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
335 x 2
275 x 5

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
185 x 6

Romanian Deadlift
135 x 5
225 x 1
275 x 5

Incline DB Bench Press
65's x 10

Standing Calf Raise Machine
285 x 10

Haven't lifted since 17 days before this, so I took it easy. Didn't want to get so sore that I can't get be productive next workout (I learned this the hard way from coming back from short breaks).

The squat was a 3RM lol, down from 365 (edit: now I remember I only did 2 reps. wouldnt have gotten the 3rd). The bench was a 6RM, down from 225. I'll get it back quickly though. It's mostly CNS strength.

Also from now on I'm going to plan de-loads into my workouts. Every third week, for the first half of the week I may just work up to a top set on every exercise and that's it. One work set. I lift mon/tue/thu/fri so that should be good.
« Last Edit: December 22, 2015, 10:57:15 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #539 on: December 02, 2015, 10:25:56 am »
0
Week 88
Quote
Tuesday - 12/01/15

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+25lbs x 5
+25lbs x 5
+25lbs x 5

Lateral Raises
30's x 3                             >> 60sec rests.
35's x 2
40's x 1
35's x 8
35's x 6
35's x 6

Cable Rows
180 x 10                         >> 60sec rests.
180 x 8
180 x 6

Ab Pulldowns
95 x 15

Rear Delt W Flyes
15's x 15
« Last Edit: December 02, 2015, 10:30:29 am by Dreyth »
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