826
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2016, 10:12:56 am »
Sorry LBSS. 17 years is a long time, so I'm glad you got to love that dog for a while.
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827
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 13, 2016, 10:00:46 am »I don't get why you hit a PR of 395x3 and you're going to scale back 20 lbs and plan to get back to the PR you just hit in EIGHT weeks?
You hit a PR, and plan to get back to it 8 weeks later?
What's the rationale for this?
8 weeks is long... I forgot that I squat 2x a week. I wanted to hit 375 twice before moving up 5lbs, and repeat. So actually it should take me 4 weeks by the time I get back to 395x3.
Long story short: I can lift 385x3 right now without getting hyped up. I'm scaling back to 375x3 and working back up from there because my CNS feels a little beat right now. Hope to get to 395x3 in 4 weeks without having to get hyped up.
Long rationale:
From years of training and logging my training, I have found that whenever I make crazy fast gains (for example I just went from 365x3 to 395x3 in under 3 weeks after stalling for months) and continue them, I tend to burn out inexplicably and drop in strength by a considerable amount. In addition, it usually then takes me a few months spinning my wheels to break through that plateau, and then a little more time to get back to my PRs. Because of this being repeated over and over in my training career, I have learned that it's better for me to think very long term with my goals and adjust my training accordingly. I would have better net progress that way.
Additionally, 3RM's are pretty intensive. I've been able to get to a 395x3 squat by adrenalizing myself before my 3RM's lately. I like to NOT adrenalize myself before 3RM's and still be able to put maximum effort into it and be able to lift it. There's actually a difference. The difference is I will burn out farrr slower than otherwise and be able to continue to make gains. CURRENTLY without emotional arousal before my 3RM, I can manage 385x3. 375 is only 10lbs away from there. In 4 weeks I want to be at 395x3 without having to hype myself up before the lift.
My goal was to get to a 385x3 squat by June 1st and a bodyweight of 190lbs. I'm changing that, and hope to get to a 405x3 squat by June 1st at a bodyweight of 195lbs or less. It looks like I'll clearly get there, but you never know. So many times it's happened to me that I've set what looks like an easy goal, but stuff just comes up and I miss it
If I get to 405x3 super early, then I'll probably put strength on a lower priority and start working on plyometrics, that's all.That being said, I'll still be making PR's -- just not in the top sets for a few weeks.
828
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 12, 2016, 10:55:32 pm »
Week 94
Quote
Tuesday - 01/12/16
193.6lbs
-= Workout Log =-
Pull ups
BW x 5 >> 60sec rests.
+30lbs x 10 PR
+30lbs x 6 PR
+30lbs x 5 PR
+25lbs x 5 PR
+25lbs x 4 PR
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 12
35's x 10 PR
30's x 6
30's x 5
Cable Rows
180 x 3 >> 60sec rests.
200 x 2
220 x 1
200 x 12 PR
200 x 6
200 x 5
180 x 6
180 x 5
Ab Pulldowns
95 x 5 >> 60sec rests.
135 x 15 PR
135 x 8 PR
135 x 6 PR
Rear Delt W Flyes
20's x 5 >> 45sec rests.
25's x 15
25's x 15 PR
25's x 8 PR
829
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 12, 2016, 11:39:07 am »
Ha, I know; I'm keeping it as a remnant of the past.
I remember WAY back I used to go to And1 forums for jumping higher... air alert 2 was all the rage back then. I think that's where I started with this. There was another site after that... Terminal Vertical.
I remember WAY back I used to go to And1 forums for jumping higher... air alert 2 was all the rage back then. I think that's where I started with this. There was another site after that... Terminal Vertical.
830
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 12, 2016, 10:38:24 am »At this point, on TVS, you're Dreyth on adarq.org
Wow, that reminds me of how obsessed I used to be with the Lakers.
What happened to the members of that site? I know many jumped on here. I remember some troll named Fr0zen. Also that volleyball player, Adam. with a period. He was an admin I'm pretty sure. What about those really high jumpers like b0ka and Mikah?
I liked the system they had with the icons in your sig that proved you had certain milestones, like 1.5x bw squat, 35" standing vert, etc.
I wonder what my username used to be on TheJump101
831
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 12, 2016, 10:35:52 am »
Week 94
Training hasn't went this well for me in the longest time. Hopefully I don't get injured or sick soon.
This was a de-load but I went pretty hard on the squat and RDL. These mini rotating de-loads every week feel amazing. It doesn't throw me off my rhythm and I feel like they keep me from burning out. And if it's ever not enough, I can throw in two de-load sessions in a week.
Quote
Monday - 01/11/16
194.0lbs
-= Workout Log =-
De-load
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rest.
185 x 5 >> Today at work I had a feeling I could squat 395x3. I just felt good.
225 x 3 >> Warm ups were feeling light. 315 hasn't felt this light on my back in years.
275 x 1 >> 355 wasn't a struggle at all. That's it, decided to aim for 395x3.
315 x 1 >> I was adrenalized; shaking under the weight and a little fearful.
355 x 1 >> Almost failed my last rep.
395 x 3 PR >> This isn't sustainable. I'm scaling back to 375x3 and increasing 5lbs/2wks
315 x 6 >> Time to focus more on the back up sets.
Bench Press
45 x 15 >> 2min rest.
95 x 8
135 x 5
195 x 2
235 x 4
185 x 12 PR
Romanian Deadlift
225 x 3
275 x 1 >> Didn't expect to get this.
315 x 1
365 x 8 PR
Incline DB Bench Press
75's x 10
Standing Calf Raise Machine
390 x 15 PR
Training hasn't went this well for me in the longest time. Hopefully I don't get injured or sick soon.
This was a de-load but I went pretty hard on the squat and RDL. These mini rotating de-loads every week feel amazing. It doesn't throw me off my rhythm and I feel like they keep me from burning out. And if it's ever not enough, I can throw in two de-load sessions in a week.
832
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 11, 2016, 08:30:06 pm »
Just squatted 395x3
Will update with rest of workout later. Still liftin.
Will update with rest of workout later. Still liftin.
833
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 09, 2016, 09:30:14 pm »
Week 93
Quote
Friday - 01/08/16
196.0lbs
-= Workout Log =-
Cable Rows
180 x 3 >> 60sec rests.
200 x 2
220 x 1
200 x 10 PR
200 x 6 PR
200 x 5 PR
180 x 9 PR
180 x 7 PR
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 12
35's x 8 PR
30's x 8 PR
30's x 6 PR
Pull ups
BW x 10 >> 60sec rests.
BW x 10
BW x 5 PR
BW x 4 PR
BW x 4 PR
Ab Pulldowns
95 x 5 >> 60sec rests.
130 x 15 PR
130 x 10 PR
130 x 10 PR
Rear Delt W Flyes
25's x 15 >> 45sec rests.
25's x 11 PR
25's x 6 PR
834
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 08, 2016, 10:41:08 am »
Here we go, it was from Zatsiorsky:
So because of that, I'm trying to go as close to failure as possible without actually failing on my back up sets (I don't have a spotter usually). For calf raises, DB bench presses, RDL's, lateral raises, pull ups, that stuff is fine to fail on. Squats and bench presses, not so much. I squat far out from the rack because the set catches are too high and won't let me go ATG.
What's confusing to me however is this... I was initially under the impression that training with light loads for speed (30-50% 1RM) did a good job of training the CNS and improving explosive strength via rate coding, muscle fiber recruitment, etc. However, according to that chart, only the smaller and slower muscle fibers are recruited with lighter loads and lower reps. It appears that it doesn't take into account effort...
I'm pretty sure if you bench an empty bar with maximum speed, youre recruiting more fast twitch/large MU than lifting the bar slowly. I know it won't stimulate hypertrophy in those larger MU's, but nonetheless aren't they recruited? But now that makes me wonder. What if I lift my 12RM just 9 times, but I do it with 100% effort each time? Would that second column in the chart still be accurate?
Regardless, the best rate coding and recruitment gains come from squatting 1-3RM and plyos anyway, according to Zatsiorsky and Verkhoshansky. So I actually see absolutely no benefit in training for RoFD by lifting lighter loads. Leave that to the heaviest sets and to plyometrics.
So because of that, I'm trying to go as close to failure as possible without actually failing on my back up sets (I don't have a spotter usually). For calf raises, DB bench presses, RDL's, lateral raises, pull ups, that stuff is fine to fail on. Squats and bench presses, not so much. I squat far out from the rack because the set catches are too high and won't let me go ATG.
What's confusing to me however is this... I was initially under the impression that training with light loads for speed (30-50% 1RM) did a good job of training the CNS and improving explosive strength via rate coding, muscle fiber recruitment, etc. However, according to that chart, only the smaller and slower muscle fibers are recruited with lighter loads and lower reps. It appears that it doesn't take into account effort...
I'm pretty sure if you bench an empty bar with maximum speed, youre recruiting more fast twitch/large MU than lifting the bar slowly. I know it won't stimulate hypertrophy in those larger MU's, but nonetheless aren't they recruited? But now that makes me wonder. What if I lift my 12RM just 9 times, but I do it with 100% effort each time? Would that second column in the chart still be accurate?
Regardless, the best rate coding and recruitment gains come from squatting 1-3RM and plyos anyway, according to Zatsiorsky and Verkhoshansky. So I actually see absolutely no benefit in training for RoFD by lifting lighter loads. Leave that to the heaviest sets and to plyometrics.
835
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 08, 2016, 09:59:08 am »
Week 93
PR'd in every lift. I can't remember the last time this happened. Well I care more about the top set in the squats but I still PR'd after that
What I've been doing lately is focusing on giving maximum effort on every lift. Lots of times I catch myself not doing that. On my bench presses for example, even though they are back up sets and I was getting a pump, I still gave 100% CNS effort. It also felt like I should have stopped at 8 reps, but I remember reading in Supertraining (or was it the Zatsiorsky book?) that your fast twitch fibers won't necessarily be fatigued until you go up just before or reach failure. Stopped two reps short won't cut it.
This also made me realize I can do more reps than I thought. I was going to stop at 5 for the RDL's but managed 8!
Quote
Thursday - 01/08/16
194.0lbs
-= Workout Log =-
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Changed the warm up scheme a little. Not as good but I'll keep it anyway.
225 x 3 >> I tried getting adrenalized for the triple but couldn't really. It was tough as hell.
275 x 1 >> I had to scream mid-lift a little to get it.
315 x 1 >> But hey looks like I can get it even at a lighter bw and no adrenaline!
355 x 1
385 x 3
315 x 8 PR
315 x 5 PR
315 x 3 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> This is a 4 rep PR. I don't think it tops 230x6 but a PR nonetheless.
135 x 5 >> When I can get the top sets for 6 reps, I'll jump up 10lbs.
185 x 3 >> I like the idea. It makes my top sets vary in reps more.
235 x 4 PR >> Sometimes they'll be up to 6 reps. Sometimes only 3 reps.
225 x 2 PR
185 x 10 PR
185 x 10 PR
185 x 5 PR
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1 >> Randomly jumped up a shitload on these. Pushed myself and got it!
355 x 8 PR
355 x 5 PR
355 x 3 PR
Incline DB Bench Press
75's x 10 PR >> 60sec rest.
75's x 5 PR >> Just realized these are PR's. At some point I moved up from 70's but kept writing 70's in my log.
Standing Calf Raise Machine
315 x 5 >> 60sec rests because I had to work in with someone.
375 x 15 >> Did extra reps to make up for it.
375 x 18 PR
375 x 12 PR
345 x 5 PR
315 x 3 PR
PR'd in every lift. I can't remember the last time this happened. Well I care more about the top set in the squats but I still PR'd after that
What I've been doing lately is focusing on giving maximum effort on every lift. Lots of times I catch myself not doing that. On my bench presses for example, even though they are back up sets and I was getting a pump, I still gave 100% CNS effort. It also felt like I should have stopped at 8 reps, but I remember reading in Supertraining (or was it the Zatsiorsky book?) that your fast twitch fibers won't necessarily be fatigued until you go up just before or reach failure. Stopped two reps short won't cut it.
This also made me realize I can do more reps than I thought. I was going to stop at 5 for the RDL's but managed 8!
836
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 07, 2016, 12:08:23 pm »smart. smart smart smart. i have a 401k through work (have since i was 21) but only really started feeding into it a few years ago. i only put in $4800/year but i'm about to get a huge raise* and will both bump my contribution to the 401k (or i may roll it into a roth IRA, need to talk to someone about that) and start contributing to a non-retirement index fund portfolio.
*got promoted, and think i'll get promoted again and then be working overseas and not paying federal income taxes...heyooooo.
wonderful! What do you do for a living? Also I think i read somewhere that you can still owe federal income tax even if your taxed overseas, so check up on that.
If your 401k is company matched you BETTER be maximizing that before thinking about a Roth IRA. If they match everything up to 5% of your income, then put in a minimum of 5%. It's literally free money. Even if by the time you retire your returns are 0% overall, you will still have double in your 401k compared to what you contributed. Hell, even a catastrophic -25% return will net you more money in the end with that employer match.
837
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 07, 2016, 10:40:00 am »
Opened a Roth IRA. I'm 23 years old, now's the time. Put 3k into VTSMX for now. This is for long term (40+ years) gains, so index funds are the way to go. Maybe in the near future I'll open up a brokerage account to play with. I'm allowed to contribute 5.5k a year to my Roth IRA and the returns are tax-free if I take them out after I'm 59.5 years old. Contributions until then I can also pull out tax free.
838
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 06, 2016, 04:33:53 pm »
Starting my MS in Cyber Security program this Friday. Very excited. It's a 1 year program and I hope I learn a ton. I'll also be learning stuff on my own on the side.
Just looking for guidance on what I should learn on the side. Maybe get super familiar with programs like WireShark or Forensic ToolKit. Maybe I should learn a programming language like Python or Perl. Maybe I should get familiar with Unix systems. Maybe aim for some certs like Network+, Security+, and CCNA Security. I don't know yet. But I want to do a lot! I'll speak to some professors and professionals this weekend.
Just looking for guidance on what I should learn on the side. Maybe get super familiar with programs like WireShark or Forensic ToolKit. Maybe I should learn a programming language like Python or Perl. Maybe I should get familiar with Unix systems. Maybe aim for some certs like Network+, Security+, and CCNA Security. I don't know yet. But I want to do a lot! I'll speak to some professors and professionals this weekend.
839
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 06, 2016, 09:43:46 am »
Week 93
Quote
Tuesday - 01/06/16
-= Workout Log =-
Pull ups
BW x 5 >> 60sec rests.
+25lbs x 10
+25lbs x 7
+25lbs x 4
+25lbs x 3
+25lbs x 3
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2 >> Finally matched my all-time PR in these, nice.
45's x 1
35's x 12
35's x 12
35's x 6
30's x 8
30's x 6
Cable Rows
180 x 3 >> 60sec rests.
220 x 1 >> Got tired of being at the same weight so I moved up.
200 x 8 PR
200 x 5 PR
200 x 3 PR
180 x 8 PR
180 x 5 PR
Ab Pulldowns
95 x 5 >> 60sec rests.
130 x 12
130 x 10 PR
130 x 10 PR
Rear Delt W Flyes
25's x 15 PR >> 45sec rests.
25's x 10 PR
25's x 6 PR
840
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 04, 2016, 11:38:00 pm »
Week 93
PR CITY
The bench might as well be a PR too. I haven't been at 225x6 in over a year I think. Fuck yeah.
And wtf, I already hit my goal of 385x3 on the squats?! I wanted to take it steady and just get there by June haha. Well, I wanted to get there at 190lbs bw. Maybe I'll slowly start cutting down now... nah, I think it's better to maintain weight for a few months and gain strength instead. We'll see.
When I squatted 365x3 I maxed at 405lbs. Now I'm doing 385x3 so my max is probably 425lbs. However, the 365x3 was done without adrenaline, unlike the 385x3 I did.
Quote
Monday - 01/04/16
196.4lbs or 194.6lbs... can't remember
-= Workout Log =-
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> 135, 185, and 225 were flyinggg so I knew I would attempt 385x3
225 x 3 >> Wasn't that difficult! Easier than the two 375x3's I did last week.
295 x 1 >> However, I did have a bit of adrenaline in me.
345 x 1 >> Well technically the back up sets are PR's now since I've never done them after 385x3.
385 x 3 PR
315 x 6 PR
315 x 4 PR
315 x 3 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> 225x6!!! Getting closer to all-time PR of 230x6 woohoo.
135 x 5
185 x 3
225 x 6
225 x 3
185 x 9
185 x 7
185 x 5
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1
340 x 8 PR
340 x 4 PR
340 x 3 PR
Incline DB Bench Press
75's x 8 >> 60sec rest.
75's x 5
Standing Calf Raise Machine
315 x 5 >> 45sec rests.
375 x 15 PR
375 x 12 PR
375 x 10 PR
PR CITY
The bench might as well be a PR too. I haven't been at 225x6 in over a year I think. Fuck yeah.
And wtf, I already hit my goal of 385x3 on the squats?! I wanted to take it steady and just get there by June haha. Well, I wanted to get there at 190lbs bw. Maybe I'll slowly start cutting down now... nah, I think it's better to maintain weight for a few months and gain strength instead. We'll see.
When I squatted 365x3 I maxed at 405lbs. Now I'm doing 385x3 so my max is probably 425lbs. However, the 365x3 was done without adrenaline, unlike the 385x3 I did.