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Dreyth

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Re: Dreyth's New Journal
« Reply #555 on: December 18, 2015, 09:18:11 pm »
0
Week 90
Quote
Friday - 12/18/15

-= Workout Log =-

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 7
160 x 12
140 x 10

Lateral Raises
30's x 3                             >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 5
30's x 8
30's x 6

Pull ups
BW x 10                       >> 60sec rests.
BW x 10
BW x 4
BW x 4
BW x 4

Ab Pulldowns
95 x 5                       >> 60sec rests.
125 x 12        >> These aren't getting impossible yet actually.
125 x 12        >> The extra weight I've been putting on the stack was causing friction on the poles but I fixed that.
125 x 12

Rear Delt W Flyes
20's x 15                        >> 45sec rests.
20's x 15
20's x 15
« Last Edit: December 18, 2015, 09:26:03 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #556 on: December 22, 2015, 10:53:50 am »
+1
Week 91
Quote
Monday - 12/22/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> The bar was a little skinny. May have been 5-10lbs lighter, couldn't tell.
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 3
315 x 3

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> Back up sets are done in non-stop fashion.
135 x 5
185 x 3
225 x 4
225 x 3
185 x 10
185 x 7
185 x 5

Romanian Deadlift
225 x 3                               >> 2min rests.
275 x 1
315 x 8
315 x 8 PR
315 x 8 PR

Incline DB Bench Press
75s x 10                         >> 60sec rest.
75s x 3                           >> Arms gave out for no reason.

Standing Calf Raise Machine
285 x 5                               >> 45sec rests.
345 x 15
345 x 15 PR
345 x 12 PR

Had an excellent workout! My muscles were looking pretty full too. The weights all felt lighter (not just on the squats). However, I think it's because I ate a tonnnn of carbs this weekend. So that kind of annoys me; I feel like I didn't really get stronger, but rather I'm just performing at my potential now dammit.

Good to be back at a 365x3 squat. Well I'll see Thursday if I'm really there with a bar I know is 45lbs and without being crazy carbed up.
« Last Edit: December 22, 2015, 11:00:23 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #557 on: December 22, 2015, 11:58:02 am »
+1
I want to add that the last time I squatted 365x3 was on 11/12. That was 40 days ago. On 11/30 I squatted again. 3 weeks later on 12/21 I hit 365x3 again.

So I took 14 days off of lifting, but it took 39-14=25 days after that to get back to where I was. Actually, I was doing 365x3, 315x6,6,4  back then so I'm really still not back to where I used to be.

That's how destructive taking time off is to my progress. It takes longer for me to get my squat back than the hiatus alone lasted.
« Last Edit: December 22, 2015, 12:04:30 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #558 on: December 22, 2015, 12:22:34 pm »
+2
Here's a visualization:



From the last 365x3 on 12-Nov before the 2 weeks off until the next one on 21-Dec  there are 39 days. Those "2 weeks off" caused me to get back to zero net progress in nearly 6 weeks. Not to mention, my back up sets still arent as strong as before.

Another thing to remember when taking days off... If I take "a week off" from the last training thursday to the next training monday is 10 days. That's a lot of time to not be squatting. Hell, even me taking just a single thursday off leads to waiting 7 days to squat again.

And the most important thing for me, again, is that the time i take off is actually shorter than the time needed to get back to where I was  :'(
« Last Edit: December 22, 2015, 12:27:00 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #559 on: December 23, 2015, 09:34:37 am »
0
Week 91
Quote
Tuesday - 12/22/15

-= Workout Log =-
De-load

Pull ups
BW x 5                             >> 60sec rest.
+25lbs x 9
+25lbs x 6

Lateral Raises
35's x 3                             >> 60sec rest.
40's x 2
45's x 1
35's x 12
35's x 10

Cable Rows
140 x 5                         >> 60sec rest.
180 x 12
180 x 10

Ab Pulldowns
125 x 12

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

De-loaded today. Feels great! I'll be fresh for my next two workouts.
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Dreyth

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Re: Dreyth's New Journal
« Reply #560 on: December 23, 2015, 09:36:01 am »
+1
I'm 196lbs this morning after shit. Damn that's a lot. I miss being 187lbs. Last year during Ramadan I squatted 365x3 at a bodyweight of 184lbs lol. How...

I'm probably just carbed up and have water so I can get down to 193lbs in just a few days probably. But Maybe I'll stay carbed up, I can lift and recover better that way. I think I'll make 197lbs my upper limit though.

Need to figure out the holiday schedule at my gym. I don't want shit screwing up my workouts!
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adarqui

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Re: Dreyth's New Journal
« Reply #561 on: December 23, 2015, 12:21:32 pm »
+1
I'm 196lbs this morning after shit. Damn that's a lot. I miss being 187lbs. Last year during Ramadan I squatted 365x3 at a bodyweight of 184lbs lol. How...

I'm probably just carbed up and have water so I can get down to 193lbs in just a few days probably. But Maybe I'll stay carbed up, I can lift and recover better that way. I think I'll make 197lbs my upper limit though.

Need to figure out the holiday schedule at my gym. I don't want shit screwing up my workouts!

do you have more muscle now or more fat (or both)? historically, you've always maintained a low body fat %. I also remember you having some great squat/jump sessions after Ramadan. Smooth also had great sessions after Ramadan.

we need some solid fasting/dehydration protocols for vert.

pc!

Dreyth

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Re: Dreyth's New Journal
« Reply #562 on: December 23, 2015, 01:03:48 pm »
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^^ I have a bit more fat now, and extra water weight too. One thing not to forget: depending on if you're carbed up or not, your water weight and glycogen can fluctuate by 5lbs or so.

So I can actually just eat less for two days, and then stay at maintenance calories and maintain 192lbs. Or I can continue eat the same amount and maintain my carbed up state, and maintain 196lbs with some extra water and glycogen in me. What I used to do is maintain that lower weight... but it makes more sense recovery wise to maintain that higher weight. The amount of fat you have in both examples is the same! So why not have full glycogen stores while you maintain your weight???


Anyway, as for dropping water weight before testing vert, that's probably pretty easy to do. Just cut weight the same way wrestlers and boxers do. Maybe not as drastically though.
Here: http://breakingmuscle.com/mma/how-to-cut-weight-the-right-way

Here's a question: is it worth it to drop an extra 2 pounds on top of that by being glycogen depleted? Well, for a single max vertical jump, perhaps! But for a long intense jumping session... nope, better to have fuller glycogen stores.


Another thing to note is that I feel like I can work out harder when I'm fasted. I feel like I can jump higher in a fasted state. This can be "stacked" with a water cut. Drop 5lbs of water weight, fast the day you want to jump, and stretch those hip flexors before hand. It's surely a nice way to peak your vertical jump... and that's not even adding in any potentiation techniques from the current training microcycle you're in.
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gukl

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Re: Dreyth's New Journal
« Reply #563 on: December 23, 2015, 09:05:35 pm »
+3
fasting = higher circulating catecholamines/cortisol so improved performance via that pathway/more mental focus as well as being physically lighter. i remember doing some 36/48h fasting experiments and my appetite completely dropped off after a day without food and it was really hard to sleep not because of hunger but because of being 'wired' without touching a stimulant. also any stims might have a greater effect when fasted? (don't forget caffeine for peaking!) i've been intermittent fasting for a few years now and do the majority of studying fasted, focus is so much better.

in regards to stretching hip flexors before jumping - surely you cannot avoid stretching the rec fem which is a 'quad' and a 'hip flexor' and if static stretching reduces peak power output, is it wise to stretch 'hip flexors' (of which one is a knee extensor) before attempting maximal vj?
perhaps a period of time between stretching and jumping sufficient to still have the greater hip extension from the stretching but not the reduced power output? i have no idea what kind of time this would be.

« Last Edit: December 23, 2015, 09:12:32 pm by gukl »

Dreyth

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Re: Dreyth's New Journal
« Reply #564 on: December 24, 2015, 09:34:48 am »
0
fasting = higher circulating catecholamines/cortisol so improved performance via that pathway/more mental focus as well as being physically lighter. i remember doing some 36/48h fasting experiments and my appetite completely dropped off after a day without food and it was really hard to sleep not because of hunger but because of being 'wired' without touching a stimulant. also any stims might have a greater effect when fasted? (don't forget caffeine for peaking!) i've been intermittent fasting for a few years now and do the majority of studying fasted, focus is so much better.

in regards to stretching hip flexors before jumping - surely you cannot avoid stretching the rec fem which is a 'quad' and a 'hip flexor' and if static stretching reduces peak power output, is it wise to stretch 'hip flexors' (of which one is a knee extensor) before attempting maximal vj?
perhaps a period of time between stretching and jumping sufficient to still have the greater hip extension from the stretching but not the reduced power output? i have no idea what kind of time this would be.

Interesting about the fasting part. I too feel more mentally alert when food-fasted. If I also don't drink water then I'm not as alert (ramadan). But I used to do intermittent fasting where I would still drink water throughout the day, and it was amazing. Lots of energy to lift, and lots of mental clarity.

However, when I did IF, my eating window was always later in the day. I can skip breakfast and lunch and eat from ~7pm to 12am. I could never do the opposite. If I skipped breakfast and lunch, my appetite wasn't triggered so it was fine. Then I would pig out and go to bed never hungry.

But if my eating window is from 9am to 5pm or some shit... I'm going to die after 5pm lol. I'll starve and I'll get light headed afterward.


As for the hip flexor stretching: I've done it before and I did notice an inch or two gain in my running vert. It's definitely possible to stretch them without stretching the quads much at all. Just have to feel out the right position to do it. I can stretch my hip flexors standing even:



What really intensifies it is squeezing the right glute hard and pushing that hip out. It can be a very intense stretch without even looking like you're stretching at all. I do it at work a lot when I sit for too long.
« Last Edit: December 24, 2015, 10:01:41 am by Dreyth »
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T0ddday

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Re: Dreyth's New Journal
« Reply #565 on: December 25, 2015, 03:19:30 am »
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^^ I have a bit more fat now, and extra water weight too. One thing not to forget: depending on if you're carbed up or not, your water weight and glycogen can fluctuate by 5lbs or so.

By 5lbs or if you carry a little more muscle by close to 20lbs.  I've been 202 before a thanksgiving meal and woken up the next day at 225 (some of this is food and added fat - but it's mostly just glycogen refill). 

T0ddday

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Re: Dreyth's New Journal
« Reply #566 on: December 25, 2015, 03:24:10 am »
+1
in regards to stretching hip flexors before jumping - surely you cannot avoid stretching the rec fem which is a 'quad' and a 'hip flexor' and if static stretching reduces peak power output, is it wise to stretch 'hip flexors' (of which one is a knee extensor) before attempting maximal vj?
perhaps a period of time between stretching and jumping sufficient to still have the greater hip extension from the stretching but not the reduced power output? i have no idea what kind of time this would be.

Interesting point about the rectus femoris.  Might depend how one jumps.  A hip-dominant jumper doesn't use much knee extension to jump but can definitely be hurt by tight hip flexors.   A few tricks are to do a non-rectus hip flexor release (it's a massage technique called psoas release) and to stretch the hip flexors dynamically (foot toes down and elevated on a box and deep single leg weightless squats will stretch hip flexors while toes of rear foot on higher box and high squats with front leg push with put you into hip hyperextension and really get your hips loose).  Two of the best ways to prep for a jump.

Dreyth

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Re: Dreyth's New Journal
« Reply #567 on: December 28, 2015, 09:29:18 am »
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By 5lbs or if you carry a little more muscle by close to 20lbs.  I've been 202 before a thanksgiving meal and woken up the next day at 225 (some of this is food and added fat - but it's mostly just glycogen refill).

Well shit, that's a lot more than I thought.
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Dreyth

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Re: Dreyth's New Journal
« Reply #568 on: December 28, 2015, 09:30:13 am »
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Missed my last workout due to holidays and crap. Won't need a de-load this week probably. Will lift later today. New years might also screw up my workout schedule... I have to check the gym times for this week.

Starting next week I'll be consistent as a mother fukker. I've been consistently lately too up until this past week.

edit: added thursdays workout after this post, it was just fridays workout that i missed
« Last Edit: December 28, 2015, 09:44:09 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #569 on: December 28, 2015, 09:43:12 pm »
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Week 91
Quote
Thursday - 12/24/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> Back up sets are done in non-stop fashion.
135 x 5
185 x 3
225 x 5
225 x 3
185 x 10
185 x 8
185 x 7

Romanian Deadlift
225 x 3                                >> 2min rests.
275 x 1
325 x 8 PR
325 x 6 PR
325 x 5 PR

Incline DB Bench Press
75s x 10                       >> 60sec rest.
75s x 5

Standing Calf Raise Machine
300 x 5                               >> 45sec rests.
345 x 15
345 x 15
345 x 15 PR
 315 x 5 PR
  285 x 5 PR
« Last Edit: December 29, 2015, 03:23:56 pm by Dreyth »
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