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Messages - Dreyth

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1246
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.

1247
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.

1248
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

1249
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.

1250
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 28, 2014, 09:32:49 pm »
I'll be back there again!

 :highfive:

1251
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 28, 2014, 03:46:48 pm »
Week 31
Quote
Monday - 10/27/14

-= 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 PR
300 x 5 PR
300 x 4 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 3
+180lbs x 2
+270lbs x 1
+250lbs x 10 PR
+250lbs x 8 PR
+250lbs x 8 PR
+250lbs x 8 PR
+250lbs x 8 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 PR
225 x 4 PR
225 x 3 PR

Incline DB Bench Press
55's x 12 PR                    >> 60sec rests.
55's x 12 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 10 PR

DB Shoulder Press (left side only)
45 x 10 PR                                  >> 60sec rest.
45 x 8 PR

Squat's goin up good. I think i'll hit 3x6 next time if i push myself.
Getting 3x6 on the bench at 225lbs will take another 2 or 3 workouts.

1RM calculator on exrx.net puts 300x6 at a 348lb max. Bullshit. I can definitely hit 365lbs on my squat!
Bodyweight at gym was 197lbs in shorts, sneakers, and tanktop. That's a 1.85x bw squat. Highest I've been at was 2.05x bw, but I was going to parallel back then. Now I'm going ATG. But I'm sure I'll get back to a 2.05x bw squat even at ATG :)

1252
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 28, 2014, 03:43:09 pm »
Skipped saturday's pull workout :/

1253
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 28, 2014, 03:42:57 pm »
Week 30
Quote
Friday - 10/24/14

-= 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
295 x 6
295 x 6 PR
295 x 6 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12
+220lbs x 12
+220lbs x 12
+220lbs x 12
+220lbs x 12 PR

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

Incline DB Bench Press
55's x 12 PR                    >> 60sec rests.
55'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 8 PR

DB Shoulder Press (left side only)
45 x 10                                  >> 60sec rest.
45 x 8 PR

1254
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 23, 2014, 10:21:58 pm »
Back shots:





Pullups are making me wide for sure. I wasnt like this before.

1255
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 23, 2014, 10:07:34 pm »
Week 30
Quote
Wednesday - 10/22/14

-= Workout Log =-

Deadlift
155 x 5
205 x 3
245 x 3
295 x 2
335 x 1
385 x 1
355 x 5 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 PR
+40lbs x 6 PR
+40lbs x 4 PR
BW x 7 PR
BW x 5 PR
BW x 7

Back Extensions
BW x 5                       >> 2min rests.
45 x 10
45 x 10

Seated Cable Rows
120 x 5                    >> 60sec rests.
160 x 12
160 x 12
160 x 12 PR

Ab Wheel Rollouts
7ft x 10                         >> 60sec rests.
7ft x 10                         >> These were harder than last time. Gym floor isn't perfectly straight. I have to find the exact same spot as before.
7ft x 6

1256
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 21, 2014, 06:19:33 pm »
Week 30
Quote
Monday - 10/20/14

-= 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
295 x 6
295 x 5 PR
295 x 4 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12
+220lbs x 12
+220lbs x 12
+220lbs x 12 PR
+220lbs 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
220 x 6
220 x 6 PR
220 x 5 PR

Incline DB Bench Press
55's x 12 PR                    >> 60sec rests.
55's x 7 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 6

DB Shoulder Press (left side only)
45 x 10                                  >> 60sec rest.
45 x 8 PR

Here's the vid of the squat

<a href="http://www.youtube.com/watch?v=zBH3aag0gwM" target="_blank">http://www.youtube.com/watch?v=zBH3aag0gwM</a>

The narrow stance feels just so comfortable to me. ^^ Yes pretty similar to kingfish's form, i agree

1257
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 21, 2014, 05:09:39 am »
Quote from: Raptor on October 21, 2014, 04:20:55 am
It's not about the hamstrings at all. You lengthen them at the hip and shorten them at the knee. They stay pretty much the same length.

It's all in the ankle dorsiflexion. Look at how far your knees have traveled.

It aint just all about dorsiflexion either! Thats the most i can dorsiflex. I cant physically go more. Not because of tight calves, but thats just all the joints allow me to go. And its been like that for years. So what was left was stretching and foam rolling my glutes. I had the dorsiflexion, but not the glute flexibility. Now i have both!

Actually, i still have crap flexibility. I cant even come close to smelling my own foot. Im about 50cm away no joke.

1258
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 21, 2014, 02:54:45 am »


Dat form. 335x1, which is about 90% 1RM.

Heres a pic of 315x1 from a slightly different, but bad, angle:
http://i.imgur.com/bKmJxlD.png

Ill post the vid tomorrow. It LOOKS like i have a butt wink in the vid, but thats because my back goes from arched to straight. It never actually rounds. The screenshot ^ shows me at the very bottom of the hole, where my back is straight. From this angle it looks like my knees may be caving in but they are actually tracking slightly outside my toes.

Ill update my workout tomorrow.

PS - I can barely touch my toes. I really dont think getting to ATG with a straight back is about the hamstrings.

1259
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 18, 2014, 08:46:39 pm »
Week 29
Quote
Saturday - 10/18/14

-= 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
235 x 6 PR
235 x 6 PR
235 x 6 PR

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

Pull ups
BW x 3                    >> 60sec rests, but 3min rest for final set
+20lbs x 3               >>
+40lbs x 1
+60lbs x 1
BW x 10
BW x 9 PR
BW x 6 PR
BW x 4 PR
BW x 4 PR
BW x 7 PR

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

Hamstrings still crazy sore from back extensions on wednesday so I didnt work them out today.

1260
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 17, 2014, 10:36:30 pm »
Week 29
Quote
Friday - 10/17/14

-= 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
295 x 6 PR
295 x 3
295 x 3

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12
+220lbs x 12
+220lbs x 12 PR
+220lbs x 10 PR
+220lbs x 7 PR

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

Incline DB Bench Press
55's x 12 PR                    >> 60sec rests.
55's x 6

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 PR
30's x 6

DB Shoulder Press (left side only)
45 x 10 PR                                  >> 60sec rest.
45 x 6

PR'd on everything, although the progress has slowed by a tiny bit. I felt it.
Squatting felt like it did back when I was stalling, the same with the bench press. The weight literally felt heavier than last week, even at the same warm up weights. And I felt pretty stiff, not limber at all. And almost like when you are low on sleep, yet i slept fine.

I really hope I don't start stalling now. I most likely will though either this month or next :/

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