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Messages - Dreyth

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841
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 12, 2016, 10:35:52 am »
Week 94
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.

842
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.

843
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

844
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.

845
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 08, 2016, 09:59:08 am »
Week 93
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!

846
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 07, 2016, 12:08:23 pm »
Quote from: LBSS on January 07, 2016, 11:45:14 am
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.

847
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.

848
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.

 :headbang:

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.

849
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

850
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 04, 2016, 11:38:00 pm »
Week 93
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.

851
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 04, 2016, 10:27:52 am »
Week 92
Quote
Thursday - 12/31/15

-= Workout Log =-
De-load

SVJs
3 x 1                                >> Tried a 12" depth jump after SVJ's and it was miserable lol. I have no movement skills atm.

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Holy crap I nearly failed the 375x3. Might go back to 365x3 next week and work on back ups.
225 x 3
285 x 1
335 x 1
375 x 3
315 x 3

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

Romanian Deadlift
275 x 1
340 x 6 PR

Incline DB Bench Press
75's x 10

Standing Calf Raise Machine
360 x 15

Feels good to de-load. Needed it on the squats too.

852
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 30, 2015, 06:00:31 pm »
can't wait to squat tomorrow!!!

853
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 30, 2015, 09:39:21 am »
Week 92
Quote
Tuesday - 12/29/15
194lbs

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+25lbs x 10
+25lbs x 6
+25lbs x 4
+25lbs x 3
+25lbs x 4

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

Cable Rows
220 x 1                         >> 60sec rests.
180 x 12
180 x 10
180 x 5
160 x 6
140 x 9

Ab Pulldowns
95 x 5                         >> 60sec rests.
130 x 12 PR
130 x 8 PR
130 x 6 PR

Rear Delt W Flyes
15's x 8                             >> 45sec rests.
25's x 8
25's x 8 PR
25's x 8 PR

854
Pics, Videos, & Links / Re: beast
« on: December 29, 2015, 01:09:40 pm »
Quote from: LBSS on December 29, 2015, 12:32:23 pm
jesus he bulked up. how can he be 180 in that vid? he looks huge.

yeah he's def not 180, it was just a random guess. he was 175ish in his jumping videos. so he's in the 190's now. you think 200 even?

855
Pics, Videos, & Links / Re: beast
« on: December 29, 2015, 11:35:54 am »
oh shit i think it is

edit: yep its him https://www.youtube.com/user/RutgersDunker/videos

his most recent jump vid is from 2 years ago:

<a href="http://www.youtube.com/watch?v=hhICoM40_ms" target="_blank">http://www.youtube.com/watch?v=hhICoM40_ms</a>


he only has youtube vids from 2 years and older. the only exception is a squat vid (585) he posted 2 months ago.


i'll be searching his instagram for any jump vids!

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