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Messages - Dreyth

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1231
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 11, 2014, 12:26:52 pm »
Quote from: LBSS on November 11, 2014, 07:20:23 am
switching rep scheme is a good idea. also, have you considered emphasizing more accessory work? what do you think is holding you back? maybe it's time to try some dedicated tricep work, for example.

because yeah, you're significantly bigger than i am but i got my bench to 225 x 5,5,4 earlier this year without trying that hard. something's amiss there for you.

I'm a big believer in "if you have have more energy, do more compound lifts then." But the reason I dont do much accessory work for triceps is because they get friggen huge without me working them out at all. All of my bench presses are wide grip. I use to have the shittiest chest ever, now it's awesome. Same with me not doing shoulder presses heavy; my triceps would take over and my shoulders would never grow. So i stopped doing them and did lateral raises, and now i actually have delts lol.

but if switching the rep scheme doesnt work, then i'll have to change my ways.

1232
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 10, 2014, 11:39:18 pm »
Week 33
Quote
Monday - 11/10/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5                         >> 365 is a bit too much of a struggle, defeating the purpose of the warm up. 355 next time.
185 x 5                         >> Man I was feelin it today. Went for 315 instead of 310.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
315 x 6 PR
315 x 5 PR
315 x 4 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 12 PR
+250lbs x 10 PR
+250lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Need to change the warm up scheme next time.
135 x 5
165 x 3
205 x 2
245 x 1
225 x 6
225 x 5
225 x 4

Incline DB Bench Press
65's x 8 PR                     >> 60sec rests.
65's x 6 PR                      >> The 60's were taken so I stepped it up.

Super Strict Lateral Raises
30's x 3                                  >> 60sec rests.
35's x 1
40's x 1
35's x 10
35's x 7
35's x 5

Standing Shoulder Press (left side only)
45 x 12
45 x 10

Bench press and lateral raises stalled. Really pissed the bench press is stalling. Right where I always fucking stall. Year after year after year.

I think I have to switch up the rep scheme. Mondays will be 5 sets of 3 from now on. Fridays will be working up to a 3RM and then doing higher rep work. May throw in a light day on Wednesdays in between.

Also I need to buy a reliable scale and track my weight every morning from now on.

1233
Strength, Power, Reactivity, & Speed Discussion / Re: Improving plant strength
« on: November 10, 2014, 11:27:51 am »
Weak quads. What's your max squat and max deadlift?

1234
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 08, 2014, 10:55:22 pm »
Found this from 2 years ago. I was 197 pounds bw:

<a href="http://www.youtube.com/watch?v=n2MLgzVhyYs" target="_blank">http://www.youtube.com/watch?v=n2MLgzVhyYs</a>

Date is end 26 Nov '12. That's two years ago. Man, this is so de-motivating to me to see myself spin my wheels for years and years and years.
Although after that it dropped to 315x3 and then 315x1. Then I hit a hard finals week and didnt lift for three weeks. Came back and squat was at 275x5 lol.

Finally worked back up to a 310x5 ATG squat at 188lbs bw on 15 Aug '13. Hmmm... so it took 9 months to get back there. holy fucking shit. Then by 12 Oct '13 I was stuck at 315x5 for weeks and weeks and droped to 295x5 for no reason at 193lbs bw.

Then I didnt update my log until March of 2014 and was back at a 275x5 squat. idn wtf.




Also disappointing how I benched 230x5 on 10 Nov '13 at a bodyweight of 193lbs.
A whole year ago I was benching what I'm benching today, yet I was a few pounds lighter.
In a whole year i couldn't progress on my bench. Instead, I went backwards a bit.


I really can't wait to be hitting all time PR's on ALLLLLL of my lifts so that i can stop fucking looking back and only look forward from now on.

Also, I'm 200lbs bw at the gym now. I think I will cut after this month. I want to get back to my 190lb self, but I thikn that's too light. I have more muscle now. 193 sounds right.

1235
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 08, 2014, 10:24:09 pm »
Week 32
Quote
Saturday - 11/08/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                              >> I'm going to stick with 245 for a few weeks and get my form better. Used too much back.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 1
265 x 1
245 x 6 PR
245 x 6 PR
245 x 6 PR

Seated Cable Rows
165 x 12 PR                          >> 60sec rests.
165 x 10 PR

Pull ups
BW x 3                    >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 1
+75lbs x 1
BW x 10
BW x 10
BW x 6 PR
BW x 4 PR
BW x 4 PR
BW x 8

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
10

1236
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 07, 2014, 10:02:36 pm »
Week 32
Quote
Friday - 11/07/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
305 x 6 PR
305 x 6 PR
305 x 6 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 10 PR
+250lbs x 10 PR
+250lbs x 10 PR

Bench Press
45 x 10                     >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
245 x 1
225 x 6
225 x 5
225 x 4 PR

Incline DB Bench Press
60's x 12 PR                     >> 60sec rests.
60's x 8 PR

Super Strict Lateral Raises
30's x 3                                  >> 60sec rests.
35's x 1
40's x 1
35's x 10 PR
35's x 7 PR
35's x 5 PR

Standing Shoulder Press (left side only)
45 x 12 PR
45 x 10 PR

Squat was damn solid. Figured out how I managed 385 the other day. I could have done it again today.
It was a change in my form... now I break at the knees and go directly down. Before, when I would take a breath before my rep, I would hitch up a tiny bit and break at the hips a little too early and push my ass a tiny bit back too much.
View here: https://www.youtube.com/watch?v=zBH3aag0gwM&list=UU7w8C29NWkwfnu8gYnkIM1Q

Now I break strictly at the knees first (by an instant) and got rid of the hitch ever so slightly. I did a few reps both ways, and it was DEFINITELY easier with this breaking at the knees way. My lower back also stays straighter this way:

<a href="http://www.youtube.com/watch?v=SRAU-QS5_-g" target="_blank">http://www.youtube.com/watch?v=SRAU-QS5_-g</a>

It's a very subtle change. Easy to feel the difference, hard to see it in video. And it lets me add poundages and keep my lower back straighter (the angles aren't the same in the two vids though).

1237
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 07, 2014, 04:21:05 am »
Pissed as fuck that a year ago i benched 215x7 yet this week 215x8

Why why why do i keep spinning my wheels
Well at least my atg squat and deadlift are at all time highs

Cant wait to squat tomorrow. And bench with better form. My poundage might drop but its worth it.

1238
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 05, 2014, 08:55:45 pm »
Week 32
Quote
Wednesday - 11/05/14

-= Workout Log =-

Deadlift
155 x 5
205 x 3
245 x 3
245 x 1
295 x 1
335 x 1
360 x 1
395 x 1
360 x 6 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6 PR
BW x 7 PR
BW x 4 PR
BW x 8

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12
165 x 10 PR
165 x 8 PR

Ab Wheel Rollouts
7ft x 10                         >> 60sec rests.
7ft x 10
7ft x 7

395 wasnt too bad. I'l be sure to get 405 on video in a couple of weeks. ExRx puts 360x6 at a 418 1RM.
360x6 matches my ALL TIME PR by the way.

Thu 29 Sept - 335 x 5
Wed 05 Nov - 360 x 6

That's a 25lb increase in 6 weeks!

1239
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 04, 2014, 11:20:05 am »
 :highfive:

I just remembered i did some PNF stretches for my hip flexors right before squatting. Next squat workout i will do those same stretches after my first set of 305x6 and see if it gets much easier. Maybe thats what it was.

1240
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 03, 2014, 11:40:36 pm »
Also, I was 194lbs bodyweight without clothes on after this. I'm back to a 2x bw squat. And this time, it's ATG. Havent been at this level, relative wise, in 3 years.

 :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

Well it's not official, but I wish I got the 385 on video or maybe did 395 instead. 194x2 is 388lbs. Also when I used to measure my weight I would do it with sneakers and basketball clothes on (since that's what I would be jumping in). If I want to make a fair comparison, I was 197lbs today in basketball clothes today. But then again, I used to measure myself fasted. I wasn't fasted today.


Whatever, I'll get an official 2x bw ATG squat in maybe 3-4 months. I don't want to spend another workout maxing out in the future. I'll do it when its more of a 90-95% single and I wont burn out doing it.

1241
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 03, 2014, 11:37:33 pm »
Week 32
Quote
Monday - 11/03/14

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
385 x 1 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12 PR
+250lbs x 12 PR
+250lbs x 8
+250lbs x 8
+250lbs x 8

Bench Press
45 x 10
95 x 8
135 x 5
165 x 3
205 x 2
245 x 1
215 x 8 PR
185 x 4 (paused)
185 x 4 (paused)
205 x 2 (paused)
215 x 6

Super Strict Lateral Raises
25's x 3                                   >> 60sec rests.
30's x 2
35's x 1
40's x 1
35's x 8 PR
35's x 6 PR
35's x 5 PR

My squat was just... wow. 315 felt light as a feather. So I loaded up 345 instead of 335, planning to go down to 305 and do my usually 3x6. However, 345 felt light too! I said fuck it, loaded up 365. The speed in which I squatted that motherfucker was great, and it didnt feel heavy, so I loaded up 385. Got super pumped up. Unracked it, still didnt feel heavy on my back. It felt as heavy as 315 did last week. I repped it. Holy mother of shit, I bounced out of the hole so fast I couldnt believe how easy i made it look. Might have had 405 in me. But I really want to stress out that the SPEED in which I lifted 385 was incredible. There was absolutely no grind in this lift, and I felt as though if I tested my TRUE max, whatever it was today, there wouldnt have been a grind there either. It would either be a miss or a hit.

I have no idea how this happened. Maybe once a year i feel SUPER SUPER good and i just go for it and crush PR's. Funny because I was tired as hell from walking for over an hour before I got to the gym. Planned on repping out 315 afterwards, but didnt want to burn out.


Then I had a powerlifter help me with my bench. The guy is 60 years old and still benches 3 plates. Used to do 385 for 10 reps back in the day he tells me. I definitely believe it.
This guy really helped me with my form. I dont hitch anymore with my ass. In addition, i keep my elbows tucked in and drive out off the chest much better.

1242
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 02, 2014, 03:01:45 pm »
Quote from: LBSS on November 02, 2014, 09:09:51 am
i like RDLs better than GMs because i feel like i can engage my glutes more easily throughout the movement. both hit lower back pretty well, and obviously hamstrings. YMMV.

that said, you're already doing DLs so if you want a curl instead of an extension movement, maybe try swiss ball hamstring curls? or natural GHR? and then swiss ball or bench hypers for your lower back?

I used to love doing RDLs (moreso than regular deadlifts actually) but they just got so damn impractical. After a certain weight its a pain in the ass to unrack the weight and take a step back, and also to re-rack it.

I'll look for a spot to do natural GHR's. At reverse hypers too, i completely forgot those existed! Never done them before actually.

1243
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 01, 2014, 10:15:45 pm »
Week 31
Quote
Saturday - 11/01/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5
135 x 3
155 x 3
195 x 2
225 x 1
245 x 1
240 x 6 PR
240 x 6 PR
240 x 6 PR

Seated Cable Rows
160 x 12 PR                          >> 60sec rests.
160 x 15 PR

Pull ups
BW x 3                    >> 60sec rests
+20lbs x 3
+40lbs x 1
+60lbs x 1
BW x 10
BW x 10 PR
BW x 5 PR
BW x 4 PR
BW x 4 PR

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
10

Still trying to figure out what hamstring/lowerback exercise to do in my damn gym. The back ext sucks the way its built, makes it insanely difficult to add weight. The seated leg curls make the left side of my lower back cramp up, so I stopped doing those. The prone leg curl machine sucks cuz the pad where i put my feet is tilted. I would be working out my legs unequally.

Maybe goodmornings then?

Also, starting monday, I'll be tracking my bodyweight.

1244
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 01, 2014, 10:11:25 pm »
Week 31
Quote
Friday - 10/31/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
300 x 6
300 x 6 PR
300 x 6 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 10 PR
+250lbs x 10 PR
+250lbs x 10 PR
+250lbs x 10 PR

Bench Press
45 x 10                          >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
235 x 1
225 x 6
225 x 5 PR
225 x 3 PR

Incline DB Bench Press
60's x 10 PR                    >> 60sec rests.
60's x 8 PR

Super Strict Lateral Raises
25's x 3                                   >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12 PR

DB Shoulder Press (left side only)
45 x 8 PR                                  >> 60sec rest.
45 x 8 PR

1245
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 30, 2014, 01:14:57 am »
Week 31
Quote
Wednesday - 10/29/14

-= Workout Log =-

Deadlift
155 x 5
205 x 3
245 x 3
295 x 2
335 x 1
385 x 1
355 x 6 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 5 PR
BW x 7 PR
BW x 4
BW x 9 PR

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12 PR
165 x 8 PR
165 x 6 PR

Ab Wheel Rollouts
7ft x 10                         >> 60sec rests.
7ft x 10                         >> Damn these are killer.
7ft x 8

Oh wow, attempting 360x6 on deadlifts next week! That would tie my all-time PR. 365 comes after that... Love the way 365 looks on the bar. Though on deads it looks different on my gym since i use two 10lb bumper plates; the regular plates are octagonal dammit.

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