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Messages - Dreyth

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736
Pics, Videos, & Links / 5'11 College player, head near rim
« on: February 24, 2016, 10:30:55 am »
<a href="http://www.youtube.com/watch?v=BZN0wwJyO_g" target="_blank">http://www.youtube.com/watch?v=BZN0wwJyO_g</a>

At 6'0 with shoes on, that's a 48" RVJ

first angle makes it look lower than rim level
pause at 0:22 and it looks so much higher i thought it was a different dunk

i think we can agree on at least 45" running in that vid

737
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 24, 2016, 09:54:26 am »
Week 100
Quote
Tuesday - 02/23/16

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+20lbs x 3
+40lbs x 10 PR
+40lbs x 3 PR
+35lbs x 4 PR
+30lbs x 4 PR
+25lbs x 4 PR

Lateral Raises
35's x 3                             >> 60sec rests.
35's x 2                             >> Can't exactly remember how all the weights and reps went, but the first 3 sets are correct for sure.
40's x 1
45's x 8 PR
45's x 6 PR
40's x 8 PR
40's x 5 PR
35's x 5 PR

Cable Rows
170 x 5                          >> 60sec rests.
190 x 1                          >> I can't remember and I'm too lazy to go back and see what my PR's here are (at my gym not others).
210 x 10               >> So from this point forth, anything that beats this will be labeled as a PR.
210 x 6
190 x 8
190 x 6
190 x 5

Ab Pulldowns
95 x 5                >> 60sec rests.
150 x 15 PR
150 x 8 PR
150 x 8 PR

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rests.
30's x 1
35's x 10 PR
35's x 6 PR
35's x 5 PR

738
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 23, 2016, 05:09:53 pm »
^^ I should mention that I felt my pain at the very bottom of my kneecap.

Also, it could be that your patellar tendonitis isn't caused by maltracking like mine was, but by something else instead. You'll have to find out what it is.

739
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 23, 2016, 02:21:40 pm »
Quote from: gukl on February 23, 2016, 01:28:34 pm
hey man, am i correct in thinking you had some problems with quad tenodnitis?

how did you get around it in the end?

I had patellar tendonitis. I'll try to make this as simple as possible.

The problem:
- Patellar maltracking. Aka my knee cap was shifted over laterally a bit.
- This was caused by too much tension on the lateral side, and too litte tension on the medial side to counter it.
- The effect of this is that the top of the tibia scrapes the cartilage under the knee cap since the tibia it's not fitting in the "under socket" of the kneecap perfectly.

The solution:
- Relieve tension on the lateral side by foam rolling the IT band
- Increase tension on the medial side by activating VMO and strengthening it

Longer explanation:
Relieving the tension on one side is simple. However, increasing tension on the other side was pretty cool to do. During the time I had tendonitis, I was squatting to parallel. As you know, this doesn't activate the VMO very much. What does activate it, however, is either extreme of the range of motion. So this means things like peterson step ups (http://www.jumpusa.com/PetersonStepup.jpg) and ATG squats.

Unfortunately, peterson step ups caused some pain in my knee. To mitigate this, I would foam roll my IT bands a ton before performing them. This made them nearly pain free. I also switched from parallel to ATG squats to further strengthen my VMOs. After this switch I noticed my VMO's getting crazy sore for the first few workouts, but nothing from the peterson step ups. I ditched the peterson step ups since I found them not effective enough.

But this part was damn interesting... I needed to ACTIVATE my VMO first! Take a look at this vid of my quads. My LEFT knee was the painful one. My right knee was okay. Notice how the left quad flexes all at once, but in the right quad, the VMO flexes just before the rest of the quad!

<a href="http://www.youtube.com/watch?v=G2neCEbA6Pw" target="_blank">http://www.youtube.com/watch?v=G2neCEbA6Pw</a>

On the RIGHT quad (the okay one) the VMO contracts first, stabalizing the knee, and then the rest of the quad contracts.

This tells me the VMO on the left quad was a bit under active. Anyway, I learned (forgot where I read this) that the best way to change movement patterns are using NEGATIVE lifts. So what I would do before I played basketball was foam roll the IT band, and then perform negative knee extensions beforehand on my left quad. Then I could play pain free, temporarily (for as long as the effect lasted).

Over time, as I continued to foam roll the IT band, the effect became permanent. Also, my VMO's got strong as hell from the ATG squats. Finally.... see the vid I just posted? Well, once my pain was all gone, and still to this day, when I flex my left quad now, the VMO will contract just before the rest of the quad, just like my right quad!

740
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2016, 12:33:15 pm »
How did I miss that shrimp thread? Just read it all now. Lmfao.

I miss a lot of those members.

741
Progress Journals & Experimental Routines / Re: Operation Save 2 dollars on Clothes at Walmart
« on: February 23, 2016, 11:53:10 am »
saw journal title and came in to tell you it's awesome lol

742
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 23, 2016, 10:39:51 am »
Week 100
Quote
Monday - 02/22/16
198.2lbs

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> 395x3 wasn't too hard. Decent bar speed.
185 x 5                                >> Had another rep in me on the first back up set but didn't go for it.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 8
325 x 5
325 x 3

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Finally hit two triples at 245!
135 x 5
185 x 3
225 x 1
245 x 3
245 x 3 PR
205 x 6
205 x 5
205 x 4

Incline DB Bench Press
75's x 10                       >> 60sec rest.
75's x 4

Romanian Deadlift
225 x 5                           
275 x 3                           >> Hamstrings still sore from last week so this is all I did. Really gotta get em back.

Calf Raise Machine
420 x 5                            >> 60sec rests.
465 x 15 PR                       >> These felt pretty easy. Machine was broken last week but fixed now.
465 x 8 PR                          >> I'm wondering if they lubed it up or something.
465 x 8 PR                          >> I'm close to maxing out this machine dammit. Will switch to smith machine soon.

<a href="http://www.youtube.com/watch?v=mUBf7S-RS8k" target="_blank">http://www.youtube.com/watch?v=mUBf7S-RS8k</a>

I think I went an inch wider than usual. Makes my squat look a little more shallow... or is it just me? Bar speed was pretty good, especially on the back up sets. Even though it's an 8 rep set (high-ish reps), I still try to put 100% effort into lifting it as if its a 3RM. Intended bar speed is key. That last rep absolutely destroyed me. Doesn't look like it at all though. I usually experience a very sharp drop off in strength. Watching the vid make it look like I had another 4 reps in me. Really I had 1.

743
News, Announcements, & Suggestions / Re: table function?
« on: February 22, 2016, 02:17:47 pm »
Hm yea that link works! Looking at all those tags makes me realize it'll be pretty cumbersome to use though. Sometimes I do more sets on an exercise so copying the same table isn't enough. I may have to edit and it'll get annoying.

Now if the tab key worked... that would pretty much solve everything neatly. Make it like a 5 space tab or something. Boom everything aligns.



i'll paste an excel table though when im not too lazy  :huh:

744
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2016, 12:40:21 pm »
That gym's crazy! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!

745
News, Announcements, & Suggestions / table function?
« on: February 22, 2016, 12:38:29 pm »
Is there a way to line up text perfectly in a comment? Basically a table without table borders.

if this could be implemented it would make organizing logs very easy. especially if i decide to log my food and macro intake.

sure i could use excel and then post a screenshot, but it's a lot easier to have the format done just once in a post and then quote it and edit the numbers for the next post

746
Injury, Prehab, & Rehab talk for the brittlebros / Re: How do you increase your ankle dorsiflexion?
« on: February 20, 2016, 03:49:39 pm »
^^ Did you feel a mechanical block in the front of your ankles before increasing their flexibility though?

The band pulls the tibia away... but what about when you squat without the band? Will there no longer be a mechanical block somehow?

Going to give this stuff a shot.

747
Injury, Prehab, & Rehab talk for the brittlebros / Re: How do you increase your ankle dorsiflexion?
« on: February 20, 2016, 11:48:27 am »
Quote from: gukl on February 20, 2016, 11:19:37 am
Basically you use a resistance band to pull the tibia/fibula posteriorly while dorsiflexing, creating more space in the front of the joint, this allows you to get past the block and actually stretch then Soleus/gastroc

Will this help me when squatting and not having a resistance band doing that for me? In other words, does this have a lasting effect on getting past the mechanical block?

I can stretch my calves if I want. But when I squat, I never feel a stretch in them. Not even close. That makes me think calf flexibility is not what's limiting my ankle dorsiflexion.

748
Injury, Prehab, & Rehab talk for the brittlebros / How do you increase your ankle dorsiflexion?
« on: February 20, 2016, 10:02:09 am »
I'd like to improve mine just a bit more. Personally I am not a flexible person at all, however, it does not feel like it is my calves that is the limiting factor. Rather, it feels like this: Make a fist, and cock your wrist back as far as possible. Is it your forearm that's limiting your ROM? Nope! That doesn't happen unless your fingers are extended, at which point you feel a stretch in your forearm.

I feel like my ankles are the former. I dorsiflex all the way and hit a wall well before my calves are stretched. Is there a way to improve ROM past this point? I remember reading somewhere the stretching the ankle will actually help this somehow. Don't know if there's any truth to it.

749
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 20, 2016, 01:07:51 am »
Week 99
Quote
Friday - 02/20/16

-= Workout Log =-

Jump Rope      1 x 100
Tuck Jumps     1 x 10
SVJs               3 x 1              >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> Man this was tough. Hardest 3rd rep in months.
185 x 5                                >> Whenever I watch the vids it looks way easier than it felt somehow.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 7
325 x 5
325 x 3

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Just not feeling it. Lost strength, and don't have the motivation to do all sets anyway.
135 x 5
185 x 3
225 x 1
245 x 2
205 x 5
205 x 3

Cable Rows
160 x 5                            >> 60sec rests.
180 x 2
210 x 8
210 x 6

Pull ups
BW x 10                      >> 60sec rest.
BW x 7

Lateral Raises
30's x 5                             >> 60sec rests.
35's x 2
40's x 1
45's x 6
40's x 8

Ab Pulldowns
95 x 5                >> 60sec rests.
145 x 15 PR                >> The cables were lubed up. This went nicely!
145 x 8 PR
145 x 6 PR
 120 x 4 PR
  95 x 6 PR

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rest.
30's x 1
35's x 8 PR
35's x 6 PR

<a href="http://www.youtube.com/watch?v=NyuyJgQdpWg" target="_blank">http://www.youtube.com/watch?v=NyuyJgQdpWg</a>

Workout went horribly. I think I'm going to stick with 395x3 until I can hit 325x10 for the first back up set. Bench press was crap. Lost strength and also wasn't feeling it to continue. Didn't do hams since the back extensions still have my hamstrings crazy sore from last workout. Actually, that may be why my squat was so difficult. Calf raise machine out of service at the moment.

This has to be due to a week of getting terrible sleep and diet. Next week should be better, and the week after that I'm sure I'll be picked up and be back to speed.

750
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 18, 2016, 11:30:41 pm »
Week 99
Quote
Tuesday - 02/16/16

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> Didn't have my oly shoes. Squatted in chucks with plates under heels.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 8 PR
325 x 5 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Kinda stalling on these. We'll see how next workout goes. Might have to switch it up.
135 x 5
185 x 3
225 x 1
245 x 3
235 x 3
205 x 8
205 x 6
205 x 4

Back Extensions
BW x 5                >> 60sec rests.
45 x 15                >> Didn't have my deadlift straps so did these instead of RDL's.
45 x 15
45 x 15

Incline DB Bench Press
75's x 10                       >> 60sec rest.
75's x 4

Calf Raise Machine
Weights were different here than my regular gym.                   >> 60sec rests.
3 sets of 6-8  plus 2 drop sets of ~4.

De-load

Pull ups
BW x 5                      >> 60sec rest.
+40lbs x 8 PR
+40lbs x 4 PR

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
40's x 12
40's x 8 PR

Cable Rows
160 x 5                            >> 60sec rests.
180 x 3                            >> This was a nice smooth machine at this gym. Felt amazing.
200 x 1
220 x 10 PR
220 x 8 PR

Ab Pulldowns
100 x 5                >> Inaccurate, but it went something like that.
140 x 4
 130 x 3
  120 x 4

Bent over Rear Delt W Flyes
30's x 15             >> The benches were too low to do this face down on an incline. Did them bent over.

Have another full body workout this Friday. Hope to record my 395x3 squat, if I hit it. I think I'm at like 200lbs again. Damn I'm really slacking with the diet. Not such a big deal though. Immediate goal is to get to a consistent 405x3. Then focus on back up sets and holding a 195lb bw.

Thank goodness the second half of this workout was a de-load because I was getting beat down lol.

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