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Messages - Dreyth

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1171
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 17, 2014, 09:33:19 am »
Week 38
Quote
Tuesday - 12/16/14
196.5lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Oh boy this was tough. Really hope I hit 3x6 next workout but it may be a stretch.
185 x 5
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6 PR
330 x 4 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> 15 reps put my calves on fireeeeeeeeee.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12 PR
+270lbs x 12 PR
+270lbs x 8 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> No spotter, didn't want to risk a 3rd rep on that last set of 235.
135 x 5                     >> Still technically a PR though heheh.
155 x 3
195 x 1
235 x 3
235 x 3
235 x 3
235 x 2 PR
200 x 9

Incline DB Bench Press
65's x 6
65's x 5

I left the workout feeling very refreshed. I may permanantly move lateral raises to my back day. My shoulders feel awesome doing them on that day (maybe because I hit rear delts too on that day) and it also allows my squat workouts to not destroy me. I feel like my cortisol levels really rise when I do those lateral raises at the end (I get irritable, I can't even bother to listen to music so I stop it on my phone, and I don't feel like finishing the workout which is probably the biggest one).

Pissed I'm not under 195lbs yet. Been under 196 all of last week pretty much. Ate a ton of food yesterday though so I probably just gained water weight for today. But I do remember that in the past I while cutting I would stay the same weight for a long ass time and then drop 3lbs out of nowhere and maintain that 3lb loss. It's strange. So I'll be patient.

1172
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 16, 2014, 03:05:01 pm »
+120lbs of resistance at the top makes a huge difference man... wonder what your atg max would have been band-free

1173
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 16, 2014, 02:30:46 pm »
46" running VJ?! what was ur squat and bodyweight then? what depth did u squat to then?

just from your vids i could see that you were extremely reactive. i'm around your relative strength levels but not jumping nearly as high (though i havent practiced my jumps in months and months).

did you do any depth jumps and depth drops at around that time?

1174
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 16, 2014, 11:56:28 am »
Saw your dunk vids. Damn you get pretty high!

What are your current lifting and jumping stats? What were your all time bests?

1175
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 08:54:08 pm »

1176
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 05:06:25 pm »
Quote from: Raptor on December 15, 2014, 05:03:01 pm
Yeah. You got stronger, I didn't.

I went squat crazy with smolov jr and my own 3x/wk squat routine

1177
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 04:30:13 pm »
could u link me to t0ddday's technique or whichever posts u were referencing in those journals? did some looking but dont see anything yet.


also i completely forgot that i used to be a one legged jumper. didnt even dunk off two feet until senior year of high school. then after the season i threw down that tomahawk. wow. me and raptor used to have very similar stats and everything, and i just went in one direction and he went in another.

1178
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 02:23:41 pm »
Quote from: LBSS on December 15, 2014, 02:10:09 pm
Quote from: Dreyth on December 15, 2014, 11:52:03 am
Quote from: LBSS on December 15, 2014, 09:17:45 am
i'm mostly impressed that you're getting that high off two with no arm swing.

That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.

I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.

that's the thing, though: swinging the ball down hard is a boost but can't come close to a full-amplitude arm swing. if you practiced a bit (t0ddday technique, see my or scooby's journals for an explanation) i bet you'd be at 40".

Yea a ball swing (ayyy lmao) wont work as well as an arm swing, but it does explain how i can get up pretty okay with a ball in my hands. when i learned that little trick i did notice i got higher with the ball.


I'll be checking out those journals to see what u mean. I think i can hit 40" running as well with a lot of practice for general movement efficiency (which i dont have rigth now), and then ACTUAL TECHNIQUE WORK!

1179
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 11:52:03 am »
Quote from: LBSS on December 15, 2014, 09:17:45 am
i'm mostly impressed that you're getting that high off two with no arm swing.

That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.

I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.

1180
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 14, 2014, 11:12:17 pm »
Week 37
Quote
Sunday - 12/14/14
195.4lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5
135 x 5
155 x 3
205 x 2
245 x 1
275 x 1
255 x 6 PR
255 x 6 PR
255 x 6 PR

Seated Cable Rows
175 x 12                          >> 90sec rests.
175 x 12 PR

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10 PR
30's x 8 PR

Pull ups
BW x 5                    >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 7
BW x 5
BW x 5 PR
BW x 10

Did my lateral raises that I missed out on yesterday but not the calf raises. Didn't do abs; they're still really sore from the rollouts on wednesday.

Did some jumping today! I can hang on the rim with one hand from a complete standstill pretty easily.



I threw down some two handers and it wasn't all that hard. Attempted a two hand tomahawk and screwed it up. It's within reach for sure. Just a week of more jumping practice and I can definitely throw one down again (for the first time in 5 years  :o)

I have a lot of jumping potential right now if I were to focus on it a lot. My jumps are not utilizing a lot of speed as they used to. I'm relying on brute strength a lot right now since I don't have the coordination to run up to the rim and seemingly just pop off the ground with minimal effort. Example of how i used to jump at 0:24 here https://www.youtube.com/watch?v=SY8TZP747nI

Today my GCT's were pretty long. Knee bend is deeper.

However, my strength has been going up consistently so I'm not going to do anything to screw that up right now. I'll focus on practicing my jumps in a few months from now maybe. I'm 196lbs morning weight and squatting 330x6. If i can get down to 193lbs and do 345x6... I'll be killin it after some jump practice.

1181
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 13, 2014, 08:22:18 pm »
Week 37
Quote
Saturday - 12/13/14
195.4lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Rushed my warm up. Squats felt very shitty. Lots of stiffness, aching, and knee clicking!
185 x 5                         >> Honestly surprised I hit 6,5,3 especially with no headphones and a crap warm up.
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6 PR
330 x 5 PR
330 x 3 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Improved my form with a simple change. Kept my glutes squeezed throughout the set.
135 x 5                     >> This eliminates the problem where my ass comes off the bench, so I don't hitch now.
155 x 3                     >> I'm much more stable now. Rushed the warm up though so I didn't PR.
195 x 1
225 x 1
235 x 3
235 x 3
235 x 3
200 x 11

Overslept an afternoon nap today, ran out of time at the gym.

I have to be more serious about getting to the gym on time. I can do my calf raises and lateral raises tomorrow though, since Monday is a rest day anyway. I'll be on track still.

But man I feel really refreshed after this workout!!!

1182
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 12, 2014, 09:23:09 am »
Week 37
Quote
Thursday - 12/11/14
195.8lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> The extra single at 245lbs seemed to help a lot...
205 x 5
245 x 3
245 x 1
295 x 1
335 x 1
370 x 1
405 x 1
380 x 6 PR

Pull ups
BW x 5                   >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3              >> Didn't hit 3x6 last time. Thought I did so I went up to 50lbs. I'll stay here though!
+50lbs x 2
+75lbs x 1
+50lbs x 6 PR
+50lbs x 5 PR
+50lbs x 4 PR
BW x 8 PR
BW x 3
BW x 8

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                  >> I've seemed to have stalled on my 3x12 on these. This ties my PR.
165 x 12                  >> On my 2x12 days when I do these directly after pendlay rows, I'm still going up and up!
165 x 10

Ab Wheel Rollouts
7ft x 10                    >> 60sec rests.
7ft x 10                    >> Haven't dont these in a while. Finally hit 3x10. Increasing distance next time.
7ft x 10 PR

Wanted to bench but ran out of time.

I was feeling like shit and lightheaded for this workout. On top of all that, my headphones broke. Man, it's so hard to lift weights without headphones... still PR'd in almost everything though. Even the deadlift, which I wasn't feeling at all. But hey, I'll take it.

I've stabilized at 196lbs morning weight at this point. Hope to be down about 1 pound per week from this point on. I'm not tracking my calories, I'm just consciously eating less than usual and walking a bit more. I hate having to keep track. Though if my weight loss stagnates, I'll start counting calories again.

1183
Article & Video Discussion / Re: Do we have any info on stretching/foam rolling affecting the stretch reflex?
« on: December 10, 2014, 10:01:34 pm »
Quote from: MattA on December 05, 2014, 06:49:12 pm
Quote from: ChrisM on December 05, 2014, 06:36:43 pm
I can't static stretch before training, lifting or playing...im not bouncy at all. Good dynamic warmup and just moving around til I get a sweat broke seems to be the best for me. I only static stretch post activity.

Right, that's how I am. I only stretch my calves and hip flexors before activity. The research actually says static stretching is bad for force production. I just don't think it has any effect on the SSC.

it has an IMMEDIATE detrimental effect on force production

but im asking as a long term thing here. if you have some pretty tight muscles (quads and calves are usually tight), shouldnt stretching them for a month lead to a little more force production since it will put the cross bridges in more optimal positions?

theoretically yes, but how often is this actually the case?

1184
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 10, 2014, 09:13:17 pm »
Did a bunch of reading. After I get to a 2.25x bodyweight squat, I want to be able to maintain that while squatting just once a week. That may be tough to do but... I have to make room for shock plyos, more hip extension work (GHR's and back extensions in addition to my deadlifts) and single leg work like lunges. At that point, that's what will be most beneficial to my vert.

Weightlifting wise, something like this:

monday - squats, GHR's, calves
thursday - deadlifts, lunges, calves

then plyos 3 days a week with varying intensity.

on second thought, I can squat 3x a week but keep the other two days light. just work up to a 90% single and thats it

1185
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 10, 2014, 10:23:02 am »
Quote from: LBSS on December 10, 2014, 09:35:30 am
killing it, man, great to see so much progress! :highfive:

Thanks man!

Going to read the vertical jump bible again.
Version 2.0 this time.

Its a really interesting read and I probably forgot a lot of the things i learned from the first VJB.
Will re-reading it change how I train? Maybe; i need to eventually incorporate shock plyos and not just for peaking purposes either. I'm talking about a long-term implementation.

it aint all about the squat:bw ratio, but I DO want to get that ratio to 2.25 for sure. Currently at 2.xx.

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