1246
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 28, 2014, 09:32:49 pm »
I'll be back there again!

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
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
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
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
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
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.
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.
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
Wednesday - 10/15/14
-= Workout Log =-
Deadlift
155 x 5
205 x 3
245 x 3
295 x 2
335 x 1
375 x 1
345 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 1
+40lbs x 6 PR
+40lbs x 5
+40lbs x 4
BW x 7 PR
BW x 4
BW x 7
Back Extensions
BW x 5 >> 60sec rests.
45 x 10 >> This and then the seated cable rows just kill my lower back. Idn if I want to do these.
45 x 10 >> I might just move them to my Mon squat day instead. That should be better. We'll see how it affects my Wed deadlift sessions.
Seated Cable Rows
120 x 5 >> 60sec rests.
160 x 12
160 x 12
160 x 10 PR
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10
7ft x 8 PR
Also it kills me that I had a video of me deadlifting 335x5 at a bw of 175lbs back in high school.
Also this vid of 315x5 ATG squats on 19 Nov 2012
http://www.youtube.com/watch?v=n2MLgzVhyYs
I was 195lbs that day. I found my log post in here:
http://www.adarq.org/progress-journals-experimental-routines/dreyth's-comeback-journal/90/
(week 11, monday)
How the fuck has my squat not improved in 2 years... this shit kills me
stuff just keeps popping up. getting sick, injuries, vacation, ramadan, no gym, finals week over and over...
checked back in my logs. after i did that, i took like 3 weeks off from lifting for some reason, and my squat plummeted to 275x5
then i slowly worked it back up, squatting 1x a week, and on 19 Oct 2013 i tied my ATG 315x5 PR.
then that's when i started stalling, and somehow my squat dropped to 295x5 or so, and then i hit that rough patch of no sex drive, and my lifts stalled for 6 months or so
what were you eating / how much sleep did you get when you were strongest?
at peak i was sleeping most of the time. got tired of too much sleep. can't even daily a 200kg now. i used to call it a weak day when i put 440 instead of 455.
creatine is not instant. takes weeks to bloat from it. add caffeine too. thats all u can do without juicing.
do you think you maybe just started this block a little too conservatively? i mean, i've squatted 315x5,5,5 and benched 225x5,5,4 at 20-25 pounds lighter than you are right now and we all know you're leaner and more athletic than i am.