1156
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 31, 2014, 01:02:32 pm »
good news, gym will be open tomorrow. i dont have to deadlift today.
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1157
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 31, 2014, 11:37:25 am »so, uh...rest longer?
My workouts take long enough already!
Whether I rest 2min or 4min... as long as i improve every week i'm ok with it
1158
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 31, 2014, 10:00:05 am »
Week 40
Quote
Tuesday - 12/30/14
195.4lbs | 15.2% bf | 61.7% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Damn... I feel like I have 355x5 in me. Wtf?
135 x 5 >> These 8 reps are killing me. I have no tolerance for high reps and short rests AT ALL.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3 PR
315 x 8 PR
315 x 5
315 x 3
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12
+270lbs x 10
+270lbs x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 8
200 x 6
Incline DB Bench Press
65's x 4 >> 60sec rests.
65's x 4 >> Yeah I'm going to have to drop to 60's since the high rep benches take a lot out of me.
1159
Bios / Re: Animals
« on: December 30, 2014, 02:31:06 pm »In Romanian, the nouns have gender, but also there's a bearess and a bear, a lioness and a lion etc.
interesting... so is there a preferred gender for an animal? in albanian cat is "mac," which is a masculine noun. male cats are also called mac, of course. but female cats are called "dac" though.
same for you guys?
1160
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 29, 2014, 06:21:07 pm »
Skipped yesterday's workout. This will mark the end of my de-load. Thursday is new year's though, gym will be closed...but I can't miss another deadlift workout... I'll move it to wednesday. Yea I'm squatting on tuesday but what can i do?
Squat workouts will be changed to what I mentioned earlier:
Benching will be changed to 3x10, twice a week. Time to try something new again. If even this stalls for a month, I'll try paused reps.
Deadlifts seem to still be going up. Maybe I lost a bit of strength in them since I missed my last deadlift workout (and only deadlift once a week). That means when I deadlift on wednesday it'll be 13 days since i've deadlifted, plus i'll be beat up from the squats the day before.
Squat workouts will be changed to what I mentioned earlier:
Quote
wave 1:
tue - squat 3, 8, 8, 8
sat - squat 6, 6, 6 (@ -5lbs of current PR)
wave 2:
tue - squat 3, 3, 3, 8
sat - squat 6, 6, 6 (@ current PR)
wave 3:
tue - squat 3
thu - squat 1
sat - squat 6, 6, 6 (@ +5lbs current PR)
Benching will be changed to 3x10, twice a week. Time to try something new again. If even this stalls for a month, I'll try paused reps.
Deadlifts seem to still be going up. Maybe I lost a bit of strength in them since I missed my last deadlift workout (and only deadlift once a week). That means when I deadlift on wednesday it'll be 13 days since i've deadlifted, plus i'll be beat up from the squats the day before.
1161
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 28, 2014, 12:10:34 am »
Week 39
Quote
Saturday - 12/27/14
195.2lbs | 15.2% bf | 61.7% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Added a set of 135x8 since I was so stiff. Made a HUGE difference.
185 x 5 >> Stopped at two sets. Time to change up my routine.
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
335 x 6 PR
335 x 3 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> Form is stricter yet again. This was tough.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> This was extremely difficult. I don't know what's going on. My bench has been stalling for over 4 months now.
135 x 5 >> Clearly this isn't working, even after de-loading my bench.
155 x 3 >> Switching to a high-rep routine starting next week.
195 x 1
225 x 1
235 x 3
235 x 3
Incline DB Bench Press
65's x 12 >> 60sec rests.
65's x 6
1162
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 26, 2014, 09:13:33 pm »
Week 39
Gym was closed yesterday, so I had to workout today. Didn't deadlift or do abs because I have to squat tomorrow.
Didn't do shoulders because I have to bench tomorrow.
In the end, this acts like a nice little de-load.
Forgot to weigh myself this morning, but I was 193 at the gym!
Quote
Friday - 12/26/14
-= Workout Log =-
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 4
BW x 8 PR
BW x 5 PR
BW x 8 PR
Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> Funny I'm stalling on 3x12 but not 2x12 on the other day of the week where I use heavier weight too.
165 x 12
165 x 8
Gym was closed yesterday, so I had to workout today. Didn't deadlift or do abs because I have to squat tomorrow.
Didn't do shoulders because I have to bench tomorrow.
In the end, this acts like a nice little de-load.
Forgot to weigh myself this morning, but I was 193 at the gym!
1163
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 24, 2014, 09:44:07 am »
Week 39
Weight was high today due to eating a crapton of carbs and sodium the previous day. It'll drop again to ~194 by next workout I'm sure.
Also, I think it's time my linear progressions on the squat comes to an end. I'll attempt 3x6 with 335lbs next workout and see how many I get. I've been moving up 5lbs every 3 workouts lately and I squat twice a week. So that's pretty fast. I usually get 6,5,3 then 6,6,4 then 6,6,6. I should change the scheme up and aim for a 5lb PR on 3x6 every 3 weeks maybe. Still squatting 2x per week (mostly):
wave 1:
tue - squat 3, 8, 8, 8
sat - squat 6, 6, 6 (@ -5lbs of current PR)
wave 2:
tue - squat 3, 3, 3, 8
sat - squat 6, 6, 6 (@ current PR)
wave 3:
tue - squat 3
thu - squat 1
sat - squat 6, 6, 6 (@ +5lbs current PR)
Of course a PR in either workout of each wave is fine. A little variety will be helpful because if I don't PR in one thing, maybe I'll still PR in another and that will keep me motivated.
A little mini de-load before the PR attempt is a nice refresher. I added a middle light day of squatting in that third wave because I know how my body reacts to TOO much of a deload. Well, every week I'll be attempting a PR actually, but I care more about the 3x6 PR.
Quote
Tuesday - 12/23/14
196.0lbs | 15.4% bf | 61.6% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Third set was extremely difficult. The normal me would have racked it after 4 and saved it for the next workout.
185 x 5 >> I was determined to hit this so I can move up to a more even 335lbs next workout!
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6
330 x 6 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> Went down a bit but form is getting stricter so that's fine.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 8
+270lbs x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
235 x 3
235 x 3
235 x 3
235 x 3 PR
200 x 10 PR
Incline DB Bench Press
65's x 6 >> 60sec rests.
65's x 5
Weight was high today due to eating a crapton of carbs and sodium the previous day. It'll drop again to ~194 by next workout I'm sure.
Also, I think it's time my linear progressions on the squat comes to an end. I'll attempt 3x6 with 335lbs next workout and see how many I get. I've been moving up 5lbs every 3 workouts lately and I squat twice a week. So that's pretty fast. I usually get 6,5,3 then 6,6,4 then 6,6,6. I should change the scheme up and aim for a 5lb PR on 3x6 every 3 weeks maybe. Still squatting 2x per week (mostly):
wave 1:
tue - squat 3, 8, 8, 8
sat - squat 6, 6, 6 (@ -5lbs of current PR)
wave 2:
tue - squat 3, 3, 3, 8
sat - squat 6, 6, 6 (@ current PR)
wave 3:
tue - squat 3
thu - squat 1
sat - squat 6, 6, 6 (@ +5lbs current PR)
Of course a PR in either workout of each wave is fine. A little variety will be helpful because if I don't PR in one thing, maybe I'll still PR in another and that will keep me motivated.
A little mini de-load before the PR attempt is a nice refresher. I added a middle light day of squatting in that third wave because I know how my body reacts to TOO much of a deload. Well, every week I'll be attempting a PR actually, but I care more about the 3x6 PR.
1164
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 22, 2014, 12:46:25 am »
Week 38
My weight is under 194lbs now. Also my bf is under 15%. Weird how my water weight is now apparently 63% of my weight. Never been that high before.
My strength took a little dip. It may be just because of less glycogen in my system. Whatever it is, if it becomes a trend, I have to stop cutting.
We'll see how it plays out over next week (probably some de-load days in there as well).
From my years of weightlifting experience, I know what de-loads DON'T work for me, and I know which kinds kinda do work. If I lower the weight, it sucks. If I skip a day or two completely, it fucking sucks. I lose strength doing that (exception, I lift 4x a week so two days in a row, if I skip that second day where I'm not doing a major life like bench/squat/deadlift then my strength goes up a bit from the recovery). what also works for me is just shifting all my workouts back by a day. So i'm not skipping a day completely, but pausing my lifting for an extra day. Those seem to work best. What seems to work only okay is when I keep the same weight but just lower either the reps or sets.
Quote
Sunday - 12/21/14
193.6lbs | 14.8% bf | 63.0% H2O
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 5
155 x 3
205 x 2
245 x 1
275 x 1
255 x 6
255 x 6
255 x 6
Seated Cable Rows
175 x 12 >> 90sec rests.
175 x 8 >> Fuck. These went down.
Pull ups (de-load)
BW x 5 >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 11 PR
30's x 7
Hanging Leg Raise Plus
10 >> 60sec rests.
10 >> This "Plus" version I'm doing just means I'm going way up and inverting myself a bit.
6 >> Hits the actual rectus abdominis a ton and not just the hip flexors.
My weight is under 194lbs now. Also my bf is under 15%. Weird how my water weight is now apparently 63% of my weight. Never been that high before.
My strength took a little dip. It may be just because of less glycogen in my system. Whatever it is, if it becomes a trend, I have to stop cutting.
We'll see how it plays out over next week (probably some de-load days in there as well).
From my years of weightlifting experience, I know what de-loads DON'T work for me, and I know which kinds kinda do work. If I lower the weight, it sucks. If I skip a day or two completely, it fucking sucks. I lose strength doing that (exception, I lift 4x a week so two days in a row, if I skip that second day where I'm not doing a major life like bench/squat/deadlift then my strength goes up a bit from the recovery). what also works for me is just shifting all my workouts back by a day. So i'm not skipping a day completely, but pausing my lifting for an extra day. Those seem to work best. What seems to work only okay is when I keep the same weight but just lower either the reps or sets.
1165
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 22, 2014, 12:38:50 am »
Week 38
Hopefully this mini de-load will help me crush 330 for 3x6 soon. Next week is christmas as well, so I may have to restructure some workouts. It'll throw me off, so I'll probably turn it into a de-load. It's been a while since I de-loaded anyway.
Quote
Saturday - 12/20/14
195.2lbs | 15.2% bf | 61.7% H2O
-= Workout Log =-
ATG Squat (de-load)
135 x 8 >> 2min rests.
135 x 5 >> This felt super heavy. Was thinking of powering through, probably getting 6,6,4 again... maybe.... maybe not, it was tough, i wasn't feeling it at all
185 x 5 >> But my right rear delt cramped on the 4th rep so I racked the bar and decided to back off of legs today.
185 x 3 >> But still. The squats have finally caught up to me. Or so it seems?
225 x 3 >> I rememeber a while back I thought I was going to stall at like 305x6 but still plowed through and here I am.
275 x 2
315 x 1
365 x 1
330 x 4
330 x 3
330 x 2
Hack Squat Machine Calf Raises (de-load)
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Loaded up 245 thinking it was 235. Was so pissed to only get 1 rep, thinking I'm starting to REGRESS AGAIN.
135 x 5 >> After two singles, realized it was 245. Whew. I've had a bad history of REGRESS in my weightlifting.
155 x 3 >> Did a third single anyway. Felt good. Form was solid. Will go back to four triples of 235 and a back up set next week.
195 x 1
225 x 1
245 x 1
245 x 1
245 x 1
235 x 3
200 x 9
Incline DB Bench Press
65's x 8 >> 60sec rests.
65's x 5
Hopefully this mini de-load will help me crush 330 for 3x6 soon. Next week is christmas as well, so I may have to restructure some workouts. It'll throw me off, so I'll probably turn it into a de-load. It's been a while since I de-loaded anyway.
1166
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 20, 2014, 03:33:09 pm »
^^ I'd rather drop the bar off behind me tbh
but the main reason I step so far back is because the damn gym floor isn't straight! where I'm standing its nice and level
but the main reason I step so far back is because the damn gym floor isn't straight! where I'm standing its nice and level
1167
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 19, 2014, 12:42:40 pm »
1168
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 19, 2014, 11:03:53 am »super solid, good job.
Thanks. For some reason I feel it in my quads a ton, and not so much in my glutes and hamstrings. Any idea why this could be?
Not VMOs, but the center of the quads. Right in the middle of the hip flexors and knees.
1169
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 19, 2014, 09:41:01 am »
Week 38
Deadlift 425x1
<a href="http://www.youtube.com/watch?v=qwYnX-YybEs" target="_blank">http://www.youtube.com/watch?v=qwYnX-YybEs</a>
Exact frame in which the plates come off the ground:
Quote
Thursday - 12/18/14
196.0lbs | 15.3% bf | 61.5% H2O
-= Workout Log =-
Deadlift
155 x 5 >> Was feelin it and went for a 425lb deadlift.
205 x 5 >> Was not as hyped up for the 385 since I was happy about the 425, so I only got 5 reps not 6.
245 x 3 >> Still a PR though!
245 x 1
295 x 1
335 x 1
385 x 1
425 x 1 PR
385 x 5 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6 PR
+50lbs x 4 PR
BW x 7
BW x 4
BW x 7
Seated Cable Rows
140 x 5 >> 60sec rests.
175 x 12 >> I was like wtf? 7 reps on second set? Why am I getting so weak?
175 x 7 >> Wasn't until about 5 seconds ago while writing this log that I realized I was supposed to do sets of 165lbs.
160 x 12
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10
30's x 8
Standing Cable Crunches
70 x 15 >> 60sec rests.
70 x 15 >> Wanted to try these out. Not sure how I feel yet. Need more weight but it's hard to stay balanced with more weight.
70 x 15
Deadlift 425x1
Exact frame in which the plates come off the ground:
1170
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 17, 2014, 09:36:55 am »
My 365x1 top warm up set from last workout:
<a href="http://www.youtube.com/watch?v=wV3BQ4oLwrE" target="_blank">http://www.youtube.com/watch?v=wV3BQ4oLwrE</a>
