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Messages - Dreyth

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1636
Injury, Prehab, & Rehab talk for the brittlebros / Re: Curing jumper's knee?
« on: February 07, 2012, 11:25:59 am »
Quote from: Raptor on February 07, 2012, 09:59:09 am
Why don't you go with bulgarian split squats with a long stance (a lot of glute contribution, no knee bending forward) + RDLs for a while? No squatting. See how that goes.

Not a bad idea. It's been years since I did other kind of leg work other than squats really. In fact, maybe I'll switch over to a low-bar squat and see how that feels. If that hurts, then deadlifts (variations) and BSS aren't a bad idea.

LBSS I'll see how much it costs me, thanks again.

1637
Injury, Prehab, & Rehab talk for the brittlebros / Re: Curing jumper's knee?
« on: February 06, 2012, 10:24:04 pm »
Quote from: LBSS on February 06, 2012, 09:38:08 pm
Quote from: Dreyth on February 06, 2012, 07:46:59 pm
If it doesn't, I don't know what to do.

if it doesn't, i know what to do: http://www.premierptny.com/Services/JointRehabilitation.aspx

oh snap... a location 10min walking from my house. thanks a lot!

ha, and another one 5 min from my gym. in fact, i pass by it almost every day on my walk to the gym!


edit: actually, i just realized my uni has a physical therapist. D1 sports, so I assume they have someone decent. Maybe I can get a free appointment/assessment or something there if not at those other places.

1638
Injury, Prehab, & Rehab talk for the brittlebros / Re: Curing jumper's knee?
« on: February 06, 2012, 07:46:59 pm »
Ok thanks for the help guys. Here's a little plan I've made for myself:


Stop jumping completely
This is what started the pain in the first place. It's also the most stressful thing on the knee. Good bye jumping. I'll see you some other time. Maybe this summer. Jumping is a skill I can get back relatively quickly compared to say, squat strength.

Put squat on maintenance, if pain gets worse, stop squatting completely
Definitely can't just stop completely. I've hit so many walls where I've made progress and then lost a lot of the progress I've made. I can't let this happen again. But if my pain gets worse from squatting, then I'll stop it.

Strengthen hamstrings and calves
It's possible that my injury is caused by muscle imbalances. My quads and glutes are HUGE compared to my hamsrings and calves. It could be that my quads are taking over movements that should be aided more by my calves and hamstrings, like walking. I step pretty hard on my heels naturally and there isn't much toe-off. If my injury isn't caused by this, this will prevent further injuries anyway.

Foam roll and stretch quads and hip flexors
I may just have overactive and tight quads and hip flexors. I sit at the computer all day. I never stretched my quads anyway. Also, I've been reading that the quad does a lot of pulling on the patellar tendon and that can cause some pain through repitition, so I can alleviate this pulling by making my quad more flexible and pliable. I stretch hip flexors before squatting, foam roll quads before and after squatting, and stretch quads after squatting.

Hip mobility work + glute activation
If my quads are overactive, it could be they are doing part of the job that my other muscles should be doing. Whether or not this issue caused my injury, I should be doing this anyway.

Lose weight
Losing weight will put less stress on the knee in pretty much every single activity out there. Jumping especially. I was at 210lbs, looking to go down to 190lbs. Today I was 203lbs so I'm on track.


I'm pretty sure this combination should almost completely alleviate my knee pain before July. If it doesn't, I don't know what to do.

1639
Injury, Prehab, & Rehab talk for the brittlebros / Re: Curing jumper's knee?
« on: February 06, 2012, 02:45:47 pm »
Quote from: LBSS on February 05, 2012, 11:24:48 pm
ask a qualified PT.

does PT = personal trainer?

1640
Injury, Prehab, & Rehab talk for the brittlebros / Re: Curing jumper's knee?
« on: February 04, 2012, 08:45:21 pm »
Quote from: Raptor on February 04, 2012, 03:30:55 pm
http://www.higher-faster-sports.com/jumpersknee.html

Holy shit when I started getting the pain I had LITERALLY every symptom that he put there. (low cardio, very strong quads, right quads)

It's time to work on my hamstrings directly. And it's weird, I think I have the REAL jumper's knee as he states it, yet I definitely don't have pain on the top of my knee. It's on the bottom before the top of the tibia. In that tissue area.

Now I'm really lost. To help cure it, he says that you should drop ALL quad work that causes the pain, but if it's LOWER knee tendonitis, then quad work actually HELPS.

WTF do i do? I know for sure I'll maintain the squat because if I don't go too heavy it doesn't hurt. I'll strengthen my hamstrings. I'll stretch and foam roll the quads. I'll add in hip mobility work, and I'll continue taking 3 caps of fish oil a day.

1641
Injury, Prehab, & Rehab talk for the brittlebros / Curing jumper's knee?
« on: February 04, 2012, 12:55:32 pm »
I now have patellar tendonitis in both my knees, but much more so in my left knee. I plant LR when I jump, and it hurts the most when I jump. When I jump, it hurts both knees. If I don't warm up before squatting, it hurts a lot when I squat (only left knee here).

It's extremely annoying because I can't practice my jumping and my squat progress has stalled. My reps on the squat are done VERY slowly so it won't hurt as much, plus I'm contracting the abs MUCH more to stay stable.

Does anybody have any advice on how to fix it? I don't want to get rid of the pain, I want to get rid of the problem. Thanks.

1642
Injury, Prehab, & Rehab talk for the brittlebros / Re: Rehab Mode + Results
« on: February 02, 2012, 02:16:36 pm »
What leg injury did you have?

1643
Strength, Power, Reactivity, & Speed Discussion / Re: WTF my squat dropped ~70lbs!!!
« on: January 20, 2012, 11:58:53 pm »
Quote from: Kingfish on January 20, 2012, 11:39:37 pm
i might have jinxd u when i asked for the "getting pinned vids".. i knew eventually something like this would happen. if it was that easy, (7 week in your case) then everybody would be squatting 4 plates... it just makes taking a 405x5 vid that much more rewarding if you get it.

IMO - you burned out because you are dishing so much effort in getting the x4 and the x7 weights.. there should be a time to focus on just getting the top set of 4, or the multi set of 7.. can't have all at once.

the worst you can do right now is stop lifting heavy. at least single a near max so you still get the form (of lifting heavy) going.
 

The mixed sets of 4 and 7 was an experiment to see if it would stimulate quick gains and it did... quick gains, and sustained gains for 7 weeks straight.

I'm not sure if I burned out, I probably could have continued at a rate of 5lbs a week instead of 10lbs a week after that for like 2 weeks. I was close though.

I thought the de-load would help since I was near-burnout, but I guess I just de-loaded improperly. This is maybe the third time something like this has happened to my squat after a de-load.

And I can't believe burnouts drop my squat ~70lbs that's insane. Took so much effort to get there.

1644
Strength, Power, Reactivity, & Speed Discussion / Re: WTF my squat dropped ~70lbs!!!
« on: January 20, 2012, 09:06:24 pm »
Quote from: Avishek on January 20, 2012, 08:40:48 pm
Ok I had just typed up a long post, but the summary was yes, it is all neural.

First though I'd liketo know,
1. Why did you deload?


I wanted to come back strong for a 405x5 on video, a milestone I never thought I would achieve.


Quote
2. How much did you "feel" like squatting during those first 7 weeks, versus the other 4 weeks when you lost strength?


When I was making gains I couldn't wait to go squat, but after I dropped so much I lost a lot of motivation.

Quote
After one week of deloading, you said 405 felt heavy. From my own experience, i think this is because the volume was WAY too low. Keeping voume higher will keep the motor pattern for squatting intact.

Work sets were 4 reps. I thought 1 rep for a de-load, 2 or 3x a week would be fine. I think I only did it twice a week though. Maybe I should have done doubles and some back-off sets with more reps then.

1645
Strength, Power, Reactivity, & Speed Discussion / Re: WTF my squat dropped ~70lbs!!!
« on: January 20, 2012, 08:26:32 pm »
Quote from: steven-miller on January 20, 2012, 08:22:38 pm
Your programming looks weird. 2 heavy singles per week is not enough for most people to maintain their squat. Your training frequency declined as well. So your deloading-schedule might have been the cause for the decline in squat numbers.

The ongoing decline is probably because of your setup being not suitable for your training advancement. The 355 x 5 x 3 you have been doing would have felt heavy for most people with your strength. You are not adapted to doing heavy sets with 5ths, because you have been doing 7ths before at lighter weights. So that is not really strange. That the numbers got down further might just be an indicator of you not being able to recover from the current schedule which, again, is plausible. You are an intermediate trainee and going for 5 x 3 twice per week might just be too much, especially without recovery day.

My advise would be a Texas method setup from now on. You can keep the sets across with 5s on Monday, put a light day in there and go for high weights, low volume on Fri/Sat. You might find that much more easy to recover from and you get enough squat practice to progress further.

Thanks for the reply. The only then left is recovery/neural strength which I just posted up there ^^ must be from the de-load.

I think I'll have to give it some time to get my body used to the 3x5 again, but the thing is, I went from 405x4 to 355x5 and that was before having possible recovery problems from doing 3x5 twice a week.

Edit: nvm I see what your saying. Cause of first decline = weird deload. Cause of ongoing deload = body not recovering from 3x5 twice a week.



Looks like I'll have to switch to an intermediate squat program for sure. Texas method sounds good, 5/3/1 sounds great also. My friend has the entire book.

1646
Strength, Power, Reactivity, & Speed Discussion / Re: WTF my squat dropped ~70lbs!!!
« on: January 20, 2012, 08:24:29 pm »
Well let me narrow it down:


Bad sleeping X
 - Probably not. These gains were made over school break and started to decline still over school break. Had a bunch of sleep throughout.

Stance X
 - Stance has not changed, though I did notice a great loss in bar speed. That, however, is due to the strength loss.

Diet X
 - I highly doubt this as well. I was at a consistent 200g protein a day, and stayed between 207-210 pounds throughout the final 5 weeks or so which means calories were at ~maintenance.

Supplements X
 - I doubt this. I continued to take creatine everday as well as protein.

Muscle loss X
 - I doubt this as well. I would have lost a bunch of weight if my squat dropped by 70lbs due to muscle loss. I didn't lose weight until I purposely started cutting AFTER the drop, and I've only lost 4lbs so far.

Neural Strength loss ?
 - It has to be this. If I didn't lose strength from muscle, then it must be from the CNS or something. There's no other place to lose the strength unless my limbs magically changed proportions along with my muscle insertions. Neural strength loss can be due to technique (which I already covered) or something else. Could it be from the de-load? Can a de-load account for a 70lb loss in the squat?!




1647
Strength, Power, Reactivity, & Speed Discussion / Re: WTF my squat dropped ~70lbs!!!
« on: January 20, 2012, 05:05:23 pm »
Please, replies!  :'(

1648
Strength, Power, Reactivity, & Speed Discussion / WTF my squat dropped ~70lbs!!!
« on: January 20, 2012, 12:50:00 pm »
Post finished. I don't understand how I went from 405x4 to 335 in about a month.

Here's some squat history:.

Basic set up:
Heavy day - 1x4, 2x7
Light day - 1x2
Heavy day - 1x4, 2x7

Eventually i switched from mon-wed-fri to mon-wed-sat because it fit my schedule better.
By the end I deloaded. Notice I started from 335x4 to 405x4 in just 7 weeks or so. A lof of my log data deleted so not everything is 100% accurate until the 4th week. But I DO recall gaining 10lbs a week on my 4RM.

Mon - 335 x 4 | 295 x 7 | 295 x 7
Wed - 340 x 2
Fri - 345 x 4 | 300 x 7 | 300 x 7

Mon - 350 x 4 | 305 x 7 | 305 x 7
Wed - 355 x 2
Sat - 360 x 4 |310 x 7 | 310 x 7

Mon - 355 x 4 | 315 x 7 | 315 x 7
Wed - 360 x 2
Fri - 360 x 4 | 320 x 7 | 320 x 7

Mon - 365 x 2
Wed - 365 x 4 | 325 x 7 | 325 x 7
Sat  - 370 x 4

Mon - 375 x 4 | 330 x 7 | 330 x 7
Wed - 375 x 2
Sat - 380 x 4 | 335 x 7 | 335 x 5

Mon - 385 x 2
Wed - 385 x 4 | 335 x 7 | 335 x 7
Sat - 390 x 4 | 340 x 7 | 340 x 5

Mon - 395 x 4  | 340 x 7 | 340 x 7
Wed - 395 x 1
Sat - 400 x 4 | 345 x 7 | 345 x 7

Mon - 405 x 1
Wed - 405 x 4 | 355 x 3
Fri - 365 x 1

Mon - 405 x 4 notice i did this TWICE, it was a consistent 4RM
Wed - 365 x 1
Fri - 405 x 1 (de-loading)

Tue - 405 x 1 (de-loading) but 405x1 felt VERY difficult
Fri - 405 x 1 (end of de-load)

Tue - 405 x 1 VERY difficult, thought I would go for 405x3 but couldn't
Sat - 355 x 5 | 355 x 5 | 355 x 5 extremely difficult

Tue - 345 x 5 | 345 x 5 | 345 x 3 Couldn't even do 3 sets of this
Sat - 345 x 5 | 345 x 5 | 345 x 5 Barely went up

Thu - 335 x 5 | 335 x 5 | 335 x 5 Continued decline in weight, this was near failure




HOW DOES THIS HAPPEN?!

What could be the cause for my plummeting squat gain?
FWIW, I was the same weight of the 405x4 thru 355x5. THEN I started to cut weight (lost 3 pounds so far, that's it).


1649
Nutrition & Supplementation / Re: Cheat days on a weight/fat loss diet
« on: January 16, 2012, 05:52:38 pm »


Quote from: TheSituation on January 16, 2012, 03:49:16 pm
1. Athlete A will burn more than Athlete B because he's adding exercise into the equation. Also, because athlete B will lose muscle, he will no longer burn 3000 calories because less muscle = less calories burned. That's why he'd put fat on, because he's now eating over maintenance.

...but that's not the situation we're talking about (they both consume and burn 3000cal a day, period). I already wrote down they they are both on caloric maintenance. You can't change a hypothetical situation and THEN defend yourself against THAT one.  ;)

Quote
2. Obviously we are talking about weight.

Not so obvious when the words can NOT be used interchangeably. ALSO not so obvious when you stated:
"If you eat 3000 calories, and your body uses 3000 calories, you won't store any fat because there's no reason to."
But YES, I do know what you meant now.


Quote
3. You didn't read Avishek's post. That is the one I was responding to. He said "Just reducing those and eating healthier will automatically get you lean.". That's simply not true.

agree

1650
Program Review / Re: Smolov Tips?
« on: January 16, 2012, 02:05:13 pm »
Quote from: Harvey M. on December 23, 2011, 07:53:27 pm
If you want to help me, give me some tips for Smolov.

Here's a good Smolov tip:


Don't fucking do it.

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