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Members Area => Progress Journals & Experimental Routines => Topic started by: Dreyth on April 01, 2014, 02:27:43 pm

Title: Dreyth's New Journal
Post by: Dreyth on April 01, 2014, 02:27:43 pm
Time to get back on track. Lifts are slightly down. Haven't improved in like 6 months lol. My physique still looks pretty good though.


Time for slow but sure improvements. I've upped the volume on upper body as well. This week's lifts will be base lifts. Any improvement at all will be counted as a PR, even if it's not an all-time PR. This will keep me encouraged to keep improving.

Let's go!

Week 1
Quote
Monday - 03/31/14

-= Workout Log =-

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


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

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 5
+50lbs x 4
+50lbs x 3


Pull Ups
BW x 6                          >> 60sec rests.
BW x 5

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


Cable External Rotations (left side only)
20 x 12
20 x 6
20 x 5


Also, my squat is about 335lbs max right now. But last week I threw down a two handed dunk off two feet and I play basketball only like once a month now. Weird.

Currently not seeing any females. Time to go out and meet new girls.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 02, 2014, 06:59:38 pm
Week 1
Quote
Tuesday - 04/01/14

-= Workout Log =-

Pull ups
BW x 10                     >> Xmin rests. Just went when I felt ready. 5-10min.
BW x 10
BW x 10
BW x 10
BW x 10

Just did them for the hell of it. I got way better at pull ups! Chin ups are still my thing though.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 02, 2014, 07:03:33 pm
Week 1
Quote
Wednesday - 03/31/14

-= Workout Log =-

Squat
135 x 5                         >> 2min rests.
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 5
275 x 5
275 x 3


Sitting Leg Curls
140 x 12                         >> 60sec rests.
140 x 12
140 x 12

S/L Hack Squat Calf Raises
BW x 12                          >> 60sec rests.
BW x 12                          >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 10

Hanging Leg Raises
10                         >> 60sec rests.
10
5

DB Shrugs
70's x 12                         >> 60sec rests.
70's x 12
70's x 12
70's x 12
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 06, 2014, 08:11:12 pm
Week 1
Quote
Friday - 04/04/14

-= Workout Log =-

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


Incline DB Bench Press
50's x 12                    >> 60sec rests.
50's x 9 PR

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 5
+50lbs x 5 PR
+50lbs x 4 PR


Pull Ups
BW x 6                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 9 PR
30's x 7 PR
25's x 9 PR
25's x 7 PR


Cable External Rotations (left side only)
20 x 10
20 x 6
20 x 5
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 06, 2014, 08:13:21 pm
Week 1
Quote
Sunday - 04/06/14

-= Workout Log =-

Deadlift
155 x 5                         >> Need wrist straps.
155 x 5
205 x 3
205 x 3
245 x 1
295 x 1
335 x 1

Sitting Leg Curls
150 x 12 PR                         >> 60sec rests.
150 x 12 PR
150 x 8 PR

S/L Hack Squat Calf Raises
BW x 12                          >> 60sec rests.
BW x 12                          >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 12 PR

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

DB Shrugs
70's x 12                         >> 60sec rests.
70's x 12
70's x 12
70's x 12
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 07, 2014, 04:36:23 pm
Week 2
Quote
Monday - 04/07/14

-= Workout Log =-

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


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

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6 PR
+50lbs x 5 PR
+50lbs x 5 PR


Pull Ups
BW x 7 PR                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10 PR
30's x 8 PR
25's x 10 PR
25's x 8 PR


Cable External Rotations (left side only)
20 x 10
20 x 6
20 x 6 PR

Feelin good. Lookin pretty good too. Feel like I've induced a bit of sarcoplasmic hypertrophy with the high rep back up sets of incline DB bench.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 08, 2014, 12:21:28 am
Can't wait to lift Wednesday. Shit. This is awesome. I haven't had that feeling of "can't wait for my next workout" in like half a year!!!

Usually when I get this feeling, I hit PR's regularly. Hell yeah.
Title: Re: Dreyth's New Journal
Post by: LBSS on April 08, 2014, 02:39:12 am
+1

maybe it'll be followed by a return of spontaneous boners.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 13, 2014, 05:42:05 pm
Week 2
Quote
Wednesday - 04/09/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Rear delt cramped on last two sets. Couldn't do 5 reps.
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 5
275 x 4
275 x 4


Hanging Leg Raises
10                         >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 13, 2014, 05:47:23 pm
Week 2
Quote
Friday - 04/13/14

-= Workout Log =-

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


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

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 5 PR
+50lbs x 5 PR


Pull Ups
BW x 7 PR                          >> 60sec rests.
BW x 4

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
40's x 1
30's x 12
30's x 12 PR
30's x 8 PR
25's x 10 PR
25's x 8 PR


Cable External Rotations (left side only)
20 x 10
20 x 8 PR
20 x 8 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 13, 2014, 05:55:12 pm
Week 2
Quote
Sunday - 04/13/14

-= Workout Log =-

Deadlift
155 x 5
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
315 x 5

Sitting Leg Curls
150 x 12                         >> 60sec rests.
150 x 12
150 x 12 PR

S/L Hack Squat Calf Raises
BW x 15 PR                          >> 60sec rests.
BW x 15 PR                          >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 10 PR

Hanging Leg Raises
10                         >> 60sec rests.
10
10 PR
Title: Re: Dreyth's New Journal
Post by: LBSS on April 15, 2014, 09:47:40 am
why do you need to figure out how much the hack squat machine weighs? you're just measuring improvement from a baseline. it's not like "hack squat calf raises" something you can compete in.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 15, 2014, 12:13:09 pm
Week 3
Quote
Monday - 04/14/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10                    >> Felt a TON of tension on my right pic. Felt as though it could have ripped if I was maxing out.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 6
205 x 6


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

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 5
+50lbs x 4


Pull Ups
BW x 7                          >> 60sec rests.
BW x 5

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 8
25's x 8
25's x 8


Cable External Rotations (left side only)
20 x 10
20 x 8 PR
20 x 8 PR

Got worse at chin ups dammit. Everything else improved. Will move up bench to 210lbs for next workout. DB's will stay at 50's for now.

why do you need to figure out how much the hack squat machine weighs? you're just measuring improvement from a baseline. it's not like "hack squat calf raises" something you can compete in.

just curious, you're right though it really doesn't matter
would only matter if I also decide to lift at a different gym with another hack squat. I might start doing this on deadlift day since my current gym doesnt have round plates  >:(


also, was extremely horny yesterday. fuck that felt good. too bad i dont have any girls in my rotation right now (one moved away, the other got fed up with me)... gotta go out more. i havent improved my lifts since like fucking october. on top of that my appetite has been shot since then, but its slowly coming back. i feel like my hormones are balancing themselves or something. lifts coming back, appetite coming back, libido coming back. this is good.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 16, 2014, 06:21:00 pm
I really miss full body workouts. And supposedly they help stimulate hormones n stuff.

Thinking of doing push/pull instead of upper/lower. Would look something like:

Squat 3x5
Bench 3x5
DB Incline Bench 2x12
Lateral Raises 5x12
DB Shoulder Press 3x8
Calf Raises 3x12

Deadlift 1x5
Leg curls 3x12
Chin ups 3x5
Pull ups 2x12
Pendlay rows 3x5
Seated cable rows 3x12
Hanging Leg Raises 3x10

Not to mention I'd be squatting and deadlifting twice a week almost...this would be an every-other-day split. 1 on 1 off, to avoid squatting and then deadlifting the next day.

I'll probably test this out after the summer.
Title: Re: Dreyth's New Journal
Post by: LBSS on April 16, 2014, 07:37:40 pm
i've found that with rows, once i get to a weight where i can't do more than five-rep sets, my form has long since gone to shit. body english for days. ymmv, of course, but i do better with at least eight-rep sets.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 21, 2014, 01:21:46 pm
Week 3
Quote
Wednesday - 03/16/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 5
275 x 5
275 x 5 PR


Sitting Leg Curls
155 x 12 PR                         >> 60sec rests.
155 x 12 PR                         >> Hamstrings cramped on last set. Had to sotp.
155 x 4

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.
BW x 15                          >> Gotta find out how much the machine weighs with no weights on it.
BW x 15 PR
BW x 12 PR
BW x 12 PR

Hanging Leg Raises
10                         >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 21, 2014, 01:26:58 pm
Week 3
Quote
Friday - 04/18/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10                    >> Felt a TON of tension on my right pic. Felt as though it could have ripped if I was maxing out.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
210 x 6 PR
210 x 6 PR
210 x 5


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

Pendlay Rows
45 x 10                    >> 60sec rests.
95 x 5
135 x 5
155 x 3
185 x 2
205 x 5
205 x 5
205 x 5


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


Chin Ups
BW x 5                        >> 60sec rests.
+25lbs x 3
+50lbs x 1
BW x 12
BW x 10
BW x 4


Pull Ups
BW x 7                          >> 60sec rests.
BW x 5

Cable External Rotations (left side only)
20 x 10
20 x 10 PR
20 x 10 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 24, 2014, 05:00:22 pm
Week 4
Quote
Monday - 04/21/14

-= Workout Log =-

Deadlift
155 x 5              >> Was kinda easy.
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
315 x 6 PR

Sitting Leg Curls
155 x 12                         >> 60sec rests.
155 x 12
155 x 8 PR

Hack Squat Calf Raises
+90lbs x 15                            >> 60sec rests.
+90lbs x 15                            >> Will do both legs once a week, single leg once a week.
+90lbs x 15
+90lbs x 15
+90lbs x 15

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

Couldn't lift Sunday so lifted Monday. I'll be on track by next week. Not skipping a workout.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 24, 2014, 05:04:06 pm
Week 4
Quote
Wednesday - 04/23/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10                    >> Moving up to 215lbs next workout woohoo.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
210 x 6
210 x 6
210 x 6 PR


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

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3               >> Friggin stuck here what the heck.
+50lbs x 6
+50lbs x 5
+50lbs x 4


Pull Ups
BW x 8 PR                          >> 60sec rests.
BW x 4

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2                       >> Keeping 30's for all work sets now!
35's x 1
30's x 12
30's x 12
30's x 12
30's x 6
30's x 4


Cable External Rotations (left side only)
20 x 12 PR
20 x 10 PR
20 x 10 PR

Going to squat Thursday (which is today at the time that I'm writing this) and doing upper body again Friday.

That way I'll be on track to deadlift on Sunday.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 24, 2014, 10:31:04 pm
Week 4
Quote
Thursday - 03/24/14

-= Workout Log =-

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


Sitting Leg Curls
155 x 12                     >> 60sec rests.
155 x 12                         >> Hamstrings cramped AGAIN. I could get 3x12 for sure. More water next time.
155 x 6

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.
BW x 15                          >> Decreaesd, but it's cuz I wasnt wearing chucks. Was weird to do these in new balances..
BW x 15
BW x 10
BW x 10

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

I feel refreshed after this workout. My squat form feels amazing: since I've been doing pull ups i've noticed I can actually flex my lats now. I engage my lats in the squat now; a good cue is to pretend im squeezing a tennis ball between my armpits and that tightens them up. Keeps my upper torso RIGID.

Can't wait to lift upperbody tomorrow. That'll be 3 workouts in a row but I feel fine.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 26, 2014, 01:38:43 pm
Week 4
Quote
Friday - 04/25/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
215 x 5 PR
215 x 5 PR
215 x 4


Incline DB Bench Press
50's x 13 PR                    >> 60sec rests.
50's x 12

Pendlay Rows
45 x 10
95 x 5
135 x 5
155 x 3
185 x 1
205 x 1
215 x 5 PR
215 x 5 PR
215 x 5 PR

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
30's x 7 PR
30's x 5 PR

Forgot to do chin ups, da heck. And external rotations.

If I could get to 225 for 3x5 on the bench before I go on vacation June 1st, that would be friggen awesome! The way my bench is progressing right now makes me believe I will.

Also, I now randomly get boners when touching myself even when not trying to masturbate. Like I'll be sitting on the computer, reading shit, hand in my pants, and it'll get me hard. This hasn't happened in like 7 months. Pretty sure I could have sex without viagra now. Met this colombian exchange student and i get super horny when we text and shit. cant fuck her yet because our schedules just dont line up :/

These sex updates will stop once i'm back to normal. then I'll get my test levels checked again to see if that was the culprit. I was at 520 ng/dl i think, which is in the "normal" range. But i dont think it's normal FOR ME to be at that level, know what i mean?
Title: Re: Dreyth's New Journal
Post by: LBSS on April 27, 2014, 11:14:29 pm
when it rains, it gets hard.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 30, 2014, 04:52:56 pm
Week 4
Quote
Sunday - 04/27/14

-= Workout Log =-

Deadlift
155 x 5              >> Was kinda easy again.
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
320 x 6 PR

Sitting Leg Curls
155 x 12                         >> 60sec rests.
155 x 12
155 x 12 PR

Hack Squat Calf Raises
+110lbs x 15 PR                            >> 60sec rests.
+110lbs x 15 PR
+110lbs x 15 PR
+110lbs x 15 PR
+110lbs x 15 PR

Hanging Leg Raises
10                         >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 30, 2014, 04:54:30 pm
Week 5
Quote
Monday - 04/29/14

-= Workout Log =-

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


Incline DB Bench Press
50's x 13                    >> 60sec rests.
50's x 13 PR

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 6
+50lbs x 5


Pull Ups
BW x 8                          >> 60sec rests.
BW x 5 PR

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
30's x 10 PR
30's x 6 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 01, 2014, 05:23:40 pm
Week 5
Quote
Wednesday - 04/31/14

-= Workout Log =-

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


Sitting Leg Curls
160 x 12 PR                     >> 60sec rests.
160 x 10
160 x 8

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.
BW x 15
BW x 15
BW x 12
BW x 12

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

Pendlay Rows
45 x 10                               >> 90sec rests.
95 x 5
135 x 5
155 x 3
175 x 8
175 x 8
175 x 8


Cable External Rotations (left side only)
20 x 12
20 x 12
20 x 12

Fuckkkkk my squats feel AMAZING.
Title: Re: Dreyth's New Journal
Post by: Raptor on May 01, 2014, 05:51:46 pm
High bar?
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 02, 2014, 01:12:49 pm
High bar?

High bar, atg, narrow stance.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 02, 2014, 08:32:40 pm
Week 5
Quote
Friday - 05/02/14

-= Workout Log =-

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


Incline DB Bench Press
50's x 13                    >> 60sec rests.
50's x 13

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 6
+50lbs x 6 PR


Pull Ups
BW x 8                          >> 60sec rests.
BW x 4

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
30's x 10
30's x 8 PR

Wasn't excited at all to lift today like I have been on those other days. Still PR'd in 3 lifts though.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 04, 2014, 06:25:50 pm
Week 5
Quote
Sunday - 05/04/14

-= Workout Log =-

Deadlift
155 x 5
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
325 x 5 PR

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

Hack Squat Calf Raises
+140lbs x 15 PR                            >> 60sec rests.
+140lbs x 15 PR
+140lbs x 15 PR
+140lbs x 13
+140lbs x 10

Sitting Leg Curls
160 x 12                         >> 60sec rests.
160 x 12 PR
160 x 6

Cant friggen wait to be on the beaches of barcelona, ibiza, mykonos, varna, and various places in macedonia. fuck.

Title: Re: Dreyth's New Journal
Post by: Dreyth on May 05, 2014, 03:52:38 pm
Week 6
Quote
Monday - 05/05/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10                    >> Will attempt 220lbs next workout!
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
215 x 6
215 x 6
215 x 6 PR


Incline DB Bench Press
50's x 15 PR                    >> 60sec rests.
50's x 8

Weighted Chin Ups
BW x 5                    >> 2min rests.
+30lbs x 2               >> Still stuck...
+55lbs x 5
+55lbs x 5
+55lbs x 3


Pull Ups
BW x 9 PR                          >> 60sec rests.
BW x 5

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
30's x 10
30's x 8 PR

For the last two workouts I didn't really have that "I can't wait to lift feeling" but I'm still hitting PR's. I hope the feeling comes back. Because when I have it, I always PR for a while.

Goal is to hit 225 on bench for 3x5 before I leave for Europe on June 1st. I got a month to get there.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 06, 2014, 02:32:32 pm
Week 6
Quote
Tuesday - 05/06/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 6
280 x 6 PR


Sitting Leg Curls
160 x 12                     >> 60sec rests.
160 x 12
160 x 12 PR

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.
BW x 15
BW x 15
BW x 12
BW x 12

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

Pendlay Rows
45 x 10                               >> 90sec rests.
95 x 5
135 x 5
155 x 3
195 x 8 PR
195 x 8 PR
195 x 8 PR


Cable External Rotations (left side only)
20 x 12
20 x 12
20 x 12

Squatted today instead of tomorrow since I won't have time tomorrow. That makes this three workouts in a row. Next workout is Friday. This rest will feel good, especially since Thursday the bulk of my final projects and exams are due. ALMOST DONE WITH COLLEGE.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 08, 2014, 02:30:32 am
;alskdjf
Title: Re: Dreyth's New Journal
Post by: vag on May 08, 2014, 09:18:43 am
;alskdjf

I see the pattern here. You start with your fingers on [A] and [;] and do : type right - type left , move both fingers one key inside, 4 iterations.

Pseudo:
Code: [Select]
left_finger_pos = [A]-key
right_finger_pos = [;]-key

for( i = 0 ; i < 4 ; i++ ){
    pressKeyAtPos( right_finger_pos);
    pressKeyAtPos( left_finger_pos);
    moveFingerPosOnePlaceToTheRight( &left_finger_pos );
    moveFingerPosOnePlaceToTheLeft( &right_finger_pos );
}

:wowthatwasnutswtf:  :almostascoolasnyancat:  :uhhhfacepalm:
Title: Re: Dreyth's New Journal
Post by: LBSS on May 08, 2014, 10:09:57 am
you never do that when you're frustrated, vag?

a;oiwefj;awef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawe;oijawef;oijawef;oij
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 08, 2014, 10:16:30 am
 :uhhhfacepalm:
Title: Re: Dreyth's New Journal
Post by: vag on May 08, 2014, 11:26:02 am
you never do that when you're frustrated, vag?

a;oiwefj;awef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawe;oijawef;oijawef;oij

No, never heard of that.
It's not like i am in the internetz for 20 years now ( literally, i was using it when web browsers didn't even exist ).
It's not like we are both in this forum for almost 5 years now so you've seen endless posts of mine with it.
It's not even like we have a rant icon that is self explanatory about @#$@#$%.

I genuinely thought that it was an encrypted coding riddle so i solved it.

Oh wait.

:trollface:  :P  :-*
Title: Re: Dreyth's New Journal
Post by: LBSS on May 08, 2014, 11:32:37 am
u r 2 smart 4 me
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 08, 2014, 01:47:05 pm
wait wait wait

timeout

i didnt even realize the pattern that i typed that it

i literally just typed that in randomly. my fingers were placed on those keys and i typed whatever and bam

 :lololol:
Title: Re: Dreyth's New Journal
Post by: vag on May 08, 2014, 02:12:12 pm
I know, it was a coding-geek joke in the first place, hence the  :uhhhfacepalm:.
LBSS knows too.
We are just fucking around.

:derp:
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 08, 2014, 03:00:07 pm
no no i know you guys knew, i just didnt realize i did that lol


hardest part of my finals is over.
just an exam tomorrow, a project, 2 homeworks, a take home final due monday, and another final on monday.

aint nothin tho.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 09, 2014, 10:44:32 pm
Week 6
Quote
Friday - 05/09/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8                      >> Didn't expect to be able to get 220x6.
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6 PR
220 x 5
220 x 3


Incline DB Bench Press
50's x 15                    >> 60sec rests.
50's x 12 PR

Chin Ups
BW x 5                    >> 60sec rests.
+30lbs x 3
+55lbs x 1
BW x 12
BW x 8 PR
BW x 6 PR


Pull Ups
BW x 3               >> 60sec rests.
BW x 3               >> Uhhh yeah these are pretty tough after high rep chins.

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2                       >> Keeping 30's for all work sets now!
35's x 1
30's x 12
30's x 12
30's x 12
30's x 10
30's x 8


Cable External Rotations (left side only)
25 x 12              >> 60sec rests.
25 x 12
25 x 12

I'm pretty sure I'll hit my goal of 225 for 3x5 on bench before I leave for Europe.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 12, 2014, 12:36:53 pm
Did not know my new gym closes at 7:45pm on weekends. Missed my deadlift workout yesterday. I'm supposed to bench today though.

For this week:

monday - deadlift
tuesday - bench
thursday - squat
friday - bench
sunday - deadlift

then im back on my normal schedule
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 12, 2014, 10:30:14 pm
Week 7
Quote
Sunday - 04/11/14

-= Workout Log =-

Deadlift
135 x 5
155 x 3
245 x 3
285 x 1
335 x 1
325 x 6 PR

S/L Hack Squat Calf Raises (right side only)
BW x 15                         >> 60sec rests.
BW x 15
BW x 15
BW x 15
BW x 10

Sitting Leg Curls
165 x 12 PR                         >> 60sec rests.
165 x 10
165 x 6

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

Pendlay Rows
45 x 10                        >> 90sec rests.
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
200 x 8 PR
200 x 8 PR
200 x 8 PR

Title: Re: Dreyth's New Journal
Post by: Dreyth on May 14, 2014, 06:28:35 pm
Week 8
Quote
Tuesday - 05/13/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 5
220 x 4 PR


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

Chin Ups
BW x 5                    >> 60sec rests.
+30lbs x 3
+55lbs x 6
+55lbs x 5
+55lbs x 4


Pull Ups
BW x 8               >> 60sec rests.
BW x 4

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
30's x 12 PR
30's x 10 PR


Cable External Rotations (left side only)
25 x 12              >> 60sec rests.
25 x 12
25 x 12
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 20, 2014, 02:40:42 pm
Week 8
Quote
Wednesday - 05/14/14

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 5 PR

Sitting Leg Curls
165 x 12                   >> 60sec rests.

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.

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

Just wasn't feelin it today.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 20, 2014, 02:44:05 pm
Week 8
Quote
Sunday - 05/18/14

-= Workout Log =-

Deadlift
135 x 5
155 x 3
245 x 3
285 x 1
335 x 1
330 x 6 PR

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+200lbs x 15 PR
+200lbs x 12
+200lbs x 12
+200lbs x 10
+200lbs x 10

Sitting Leg Curls
165 x 12                         >> 60sec rests.
165 x 12 PR
165 x 8

Hanging Leg Raises
10                              >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 20, 2014, 07:14:10 pm
Week 9
Quote
Tuesday - 05/20/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8                      >> My arms just somehow gave up on last set.
135 x 5
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 5
220 x 1


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

Chin Ups
BW x 5                    >> 60sec rests.
+30lbs x 3
+55lbs x 6
+55lbs x 6 PR
+55lbs x 4 PR


Pull Ups
BW x 8               >> 60sec rests.
BW x 4

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2                       >> Holy shit I hit 5x12. Time to raise the weight!
35's x 1
30's x 12
30's x 12
30's x 12
30's x 12
30's x 12 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 22, 2014, 01:35:48 pm
Week 9
Quote
Wednesday - 05/21/14

-= Workout Log =-

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

Sitting Leg Curls
165 x 12 PR                   >> 60sec rests.
165 x 12 PR
165 x 12 PR

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.
BW x 15
BW x 15
BW x 15
BW x 15 PR

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

Pendlay Rows
45 x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
205 x 8 PR
205 x 6

Cable External Rotations (left side only)
25 x 12 PR


MY SEX DRIVE HAS BEEN INSANE THE PAST WEEK

i dont know what it is. maybe its cuz i met this new girl and she turns me the fuck on for whatever reason... but now i also pitch a tent in my pants from other girls too. she seemed to spark it somehow. motherfucking perfect titties must be the reason.
Title: Re: Dreyth's New Journal
Post by: LBSS on May 22, 2014, 02:38:52 pm
aw, boo, i'm so happy for you!
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 25, 2014, 03:29:07 pm
Week 9
Quote
Saturday - 05/24/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests
45 x 10
95 x 8                     
135 x 5
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 4
220 x 4


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

Chin Ups
BW x 5                    >> 60sec rests.
+35lbs x 3
+55lbs x 1
+70lbs x 1
+85lbs x 1
BW x 12
BW x 7
BW x 4


Pull Ups
BW x 5               >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2                       >> Holy shit I hit 5x12. Time to raise the weight!
35's x 1
30's x 8 PR
30's x 8 PR
30's x 8 PR
30's x 6
30's x 5

Cable External Rotations (left side only)
20 x 12
20 x 12
20 x 12
Title: Re: Dreyth's New Journal
Post by: adarqui on May 25, 2014, 03:32:31 pm
can't scroll through Dreyth's logs without seeing PR everywhere.. ;f


;alskdjf

I see the pattern here. You start with your fingers on [A] and [;] and do : type right - type left , move both fingers one key inside, 4 iterations.

Pseudo:
Code: [Select]
left_finger_pos = [A]-key
right_finger_pos = [;]-key

for( i = 0 ; i < 4 ; i++ ){
    pressKeyAtPos( right_finger_pos);
    pressKeyAtPos( left_finger_pos);
    moveFingerPosOnePlaceToTheRight( &left_finger_pos );
    moveFingerPosOnePlaceToTheLeft( &right_finger_pos );
}

:wowthatwasnutswtf:  :almostascoolasnyancat:  :uhhhfacepalm:

hahaha

 :headbang: :ninja:
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 25, 2014, 08:49:48 pm
Week 9
Quote
Sunday - 05/18/14

-= Workout Log =-

Deadlift
135 x 5
155 x 3
245 x 3
285 x 1
335 x 1
335 x 5 PR

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+200lbs x 15
+200lbs x 12
+200lbs x 10
+200lbs x 8
+200lbs x 8

Sitting Leg Curls
170 x 12 PR                         >> 60sec rests.
170 x 8
170 x 6

Hanging Leg Raises
10                              >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on July 15, 2014, 11:04:13 pm
gotta figure out what week im on... bench dropped by like 30 pounds. lifted 2 or 3 times in the past 6 weeks. fuck.

had a sick summer though.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 05, 2014, 09:39:40 pm
Week 19
Quote
Monday - 08/04/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
195 x 6
195 x 5
195 x 4


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

Weighted Pull Ups
BW x 5                    >> 2min rests.
+15lbs x 3
+30lbs x 2
+45lbs x 1
+60lbs x 1
+30lbs x 6
+30lbs x 6
+30lbs x 5


Pull Ups
BW x 6                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 6


Standing DB Shoulder Press (left side only)
45 x 8                       >> 60sec rests.
45 x 8

I'll be able to go up about 5lbs a week. I'll be back to repping 225lbs in no time in the bench.

Yet again, regress instead of progress :/

could have been a beast by now if this hasn't happened so many times. For god's sake i was benching 195x6 in high school im pretty sure at one point. I graduated college already.

Whatever. Gonna look and perform crazy good by next summer, that's for sure ;)
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 06, 2014, 10:53:59 pm
Week 19
Quote
Wednesday - 08/06/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 8                    >> Squatted on extremely tired legs from work today. 3x6 next week for sure.
185 x 5                    >> Form is top fucking notch.
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 6
275 x 3
275 x 3


Seated Leg Curls
160 x 12                    >> 60sec rests.
160 x 12
160 x 8

Hack Squat Machine Calf Raises
+90lbs x 3                    >> 60sec rests.
+140lbs x 12
+140lbs x 12
+140lbs x 12
+140lbs x 12
+140lbs x 12

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
8                    >> Quad and hip cramp up a bit...
5
4

Seated Cable Rows
100 x 3                    >> 60sec rests.
120 x 12                    >> Wow these feel great!
120 x 12
120 x 12

Cable External Rotations (left side only)
25 x 12                    >> 60sec rests.
25 x 8
25 x 8

Sundays I deadlift, Mondays I do upper body, so I do my rows on Wednesday. This way I dont have to row a day after deadlifting and I do my back 3x a week. Works out!
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 09, 2014, 06:43:54 pm
Week 19
Quote
Saturday - 08/09/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
195 x 6
195 x 6
195 x 4


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

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5
155 x 5
175 x 3
195 x 6
195 x 6
195 x 6


Seated Cable Rows
120 x 12                    >> 60sec rests.
120 x 12

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


Standing DB Shoulder Press (left side only)
45 x 10                    >> 60sec rests.
45 x 10

Pull Ups
BW x 5                    >> 60sec rests.
+15lbs x 3
+30lbs x 2
+45lbs x 2
+60lbs x 1
BW x 10
BW x 6
BW x 4
BW x 4
BW x 3


Cable External Rotations
20 x 12                    >> 60sec rests.
20 x 12
20 x 12

Was supposed to lift yesterday but didn't have time. I'll lift tomorrow as scheduled. Might push monday's workout back to tuesday. Other than that, everything's on track.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 10, 2014, 10:55:34 pm
Week 19
Quote
Sunday - 05/18/14

-= Workout Log =-

Deadlift
155 x 5
175 x 3
205 x 3
245 x 1
265 x 1
295 x 1
335 x 1
345 x 1
325 x 5

Sitting Leg Curls
160 x 12                         >> 60sec rests.
160 x 12
160 x 10

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+90lbs x 3
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 10
+160lbs x 8

Super Strict Hanging Leg Raises
10                              >> 60sec rests.
9
6
4

Can't believe I've been stuck at around these numbers for YEARSSSSSSS.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 10, 2014, 11:03:14 pm
GOALS by 1 June 2015

ATG Squat 325 x 5
Bench 245 x 5
Deadlift 385 x 5
At under 200lbs bw
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 12, 2014, 08:54:43 pm
Week 20
Quote
Monday - 08/12/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
220 x 1
195 x 6
195 x 6
195 x 6


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

Weighted Pull Ups
BW x 4                    >> 2min rests.
+15lbs x 3
+30lbs x 2
+45lbs x 1
+60lbs x 1
+30lbs x 6
+30lbs x 6
+30lbs x 6 PR


Pull Ups
BW x 6                          >> 60sec rests.
BW x 5

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


Standing DB Shoulder Press (left side only)
45 x 10 PR                       >> 60sec rests.
45 x 7

Looking great again. Squatting tomorrow. Will eat big tonight so that I can hit 3x6 at 275lbs tomorrow, or at least close to it. Haven't been getting much sleep.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 14, 2014, 09:00:29 pm
Week 20
Quote
Wednesday - 08/13/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 8                    >> Tired legs again from work, but at least I improved.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 6
275 x 5
275 x 4


Seated Leg Curls
160 x 12                    >> 60sec rests.
160 x 12
160 x 12

Hack Squat Machine Calf Raises
+90lbs x 3                    >> 60sec rests.
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 10

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
8
4

Seated Cable Rows
100 x 3                    >> 60sec rests.
140 x 12                    >> Wow these feel great!
140 x 8
140 x 8

Cable External Rotations (left side only)
25 x 8                    >> 60sec rests.
25 x 8
25 x 8
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 15, 2014, 04:03:07 pm
Week 20
Quote
Friday - 08/15/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10
95 x 8
95 x 5
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
200 x 6
200 x 5
200 x 4


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

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5
135 x 5
155 x 3
175 x 3
195 x 2
225 x 1
215 x 6
215 x 6
215 x 6


Seated Cable Rows
140 x 12                    >> 60sec rests.
140 x 8

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


Standing DB Shoulder Press (left side only)
45 x 12                    >> 60sec rests.
45 x 10

Pull Ups
BW x 5                    >> 60sec rests.
+15lbs x 3
+30lbs x 2
+45lbs x 2
+60lbs x 1
BW x 10
BW x 7 PR
BW x 5 PR
BW x 4 PR
BW x 3 PR


Cable External Rotations (left side only)
25 x 12                    >> 60sec rests.
25 x 8
25 x 8
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 18, 2014, 11:44:16 pm
Week 20
Quote
Sunday - 08/17/14

-= Workout Log =-

Deadlift
155 x 5
175 x 3
205 x 3
245 x 1
265 x 1
295 x 1
335 x 1
345 x 1
325 x 6

Sitting Leg Curls
165 x 12                         >> 60sec rests.
165 x 12
165 x 12

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+90lbs x 3
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12

Super Strict Hanging Leg Raises
10                              >> 60sec rests.
10
8
Title: Re: Dreyth's New Journal
Post by: aiir on August 19, 2014, 12:13:08 am
Do you ever feel like you lose strength / are held back on your working sets because of your warmup sets? They seem just slightly excessive in relation to what I do.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 19, 2014, 05:11:49 pm
Do you ever feel like you lose strength / are held back on your working sets because of your warmup sets? They seem just slightly excessive in relation to what I do.

For me, definitely not. Take the bench for example. 135x5 wont tire me at all. The rest is just ramping up weights with very low reps.

Then that one last rep at over my working set weight actually makes the working set feel lighter and it gives me an extra rep.

I have found that a lot of warm up sets with very low reps while ramping up weight helps me a ton.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 20, 2014, 08:56:01 pm
Week 21
Quote
Monday - 08/18/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
220 x 1
200 x 6
200 x 6
200 x 6


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

Weighted Pull Ups
BW x 5                    >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6 PR
+35lbs x 5
+35lbs x 4


Pull Ups
BW x 7                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 8


Standing DB Shoulder Press (left side only)
45 x 12                       >> 60sec rests.
45 x 10
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 20, 2014, 08:59:20 pm
Week 21
Quote
Wednesday - 08/20/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 8                    >> Can move up to 280lbs now.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 6
275 x 6
275 x 6


Seated Leg Curls
170 x 12                    >> 60sec rests.
170 x 10
170 x 8

Hack Squat Machine Calf Raises
+90lbs x 3                    >> 60sec rests.
+180lbs x 8
+180lbs x 8
+180lbs x 8
+180lbs x 8
+180lbs x 8

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
8

Seated Cable Rows       
140 x 12                        >> 60sec rests.
140 x 12
140 x 10

Cable External Rotations (left side only)
25 x 10                    >> 60sec rests.
25 x 10
25 x 10
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 23, 2014, 09:15:04 pm
Week 21
Quote
Friday - 08/22/14

-= Workout Log =-

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


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

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5                      >> Form was a bit off. Will repeat this weight next time.
135 x 5
155 x 3
175 x 3
195 x 2
225 x 1
225 x 6
225 x 6
225 x 6


Seated Cable Rows
140 x 12                    >> 60sec rests.
140 x 12 PR

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


Standing DB Shoulder Press (left side only)
45 x 12                    >> 60sec rests.
45 x 6

Pull Ups
BW x 3                    >> 60sec rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
BW x 10
BW x 7
BW x 5
BW x 4
BW x 3


Cable External Rotations (left side only)
25 x 12                    >> 60sec rests.
25 x 12
25 x 12


Good to see bench increasing steadily. Those DB incline's are really bringing out my upper chest!
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 24, 2014, 10:18:03 pm
Week 21
Quote
Sunday - 08/24/14

-= Workout Log =-

Deadlift
155 x 1
205 x 3
245 x 1
245 x 1
295 x 1
315 x 1
355 x 1
330 x 5

Sitting Leg Curls
170 x 12                         >> 60sec rests.
170 x 10
170 x 8

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+90lbs x 3
+200lbs x 10 PR
+200lbs x 10 PR
+200lbs x 10 PR
+200lbs x 8 PR
+200lbs x 8 PR

Too lazy to do hanging leg raises. Will do them during tomorrow's workout instead.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 26, 2014, 03:47:58 pm
Week 22
Quote
Monday - 08/26/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 5
205 x 5


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

Weighted Pull Ups
BW x 5                    >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6
+35lbs x 5
+35lbs x 5 PR


Pull Ups
BW x 7                          >> 60sec rests.
BW x 5

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


Standing DB Shoulder Press (left side only)
45 x 12                       >> 60sec rests.
45 x 8

Hanging Leg Raises
10                       >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 27, 2014, 11:04:28 pm
Week 22
Quote
Wednesday - 08/27/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 3
280 x 3


Seated Leg Curls
170 x 12                    >> 60sec rests.
170 x 12 PR
170 x 10 PR

Hack Squat Machine Calf Raises
BW x 5                    >> 60sec rests.
+90lbs x 3
+200lbs x 10
+200lbs x 10
+200lbs x 10
+200lbs x 10 PR
+200lbs x 10 PR

Ab Wheel Rollouts
6.5ft x 10                    >> 60sec rests.
6.5ft x 10
6.5ft x 10

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

Cable External Rotations (left side only)
25 x 12                    >> 60sec rests.
25 x 12
25 x 12

I have an ab wheel again fuck yeah.
Also, in terms of form, my squat feels better than it ever has in my entire life.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 29, 2014, 01:33:08 pm
Week 22
Quote
Friday - 08/29/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 6
205 x 3


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

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5
155 x 3
175 x 1
205 x 1
245 x 1
225 x 6
225 x 6
225 x 6


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

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


Standing DB Shoulder Press (left side only)
45 x 12                    >> 60sec rests.
45 x 8

Pull Ups
BW x 3                    >> 60sec rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
BW x 10
BW x 7
BW x 6 PR
BW x 3
BW x 4 PR

Should hit 3x6 on bench in 2 workouts.




Week 22
Quote
Sunday - 08/31/14

-= Workout Log =-

Deadlift
155 x 1
205 x 3
245 x 1
245 x 1
295 x 1
315 x 1
355 x 1
330 x 6

Sitting Leg Curls
170 x 12                         >> 60sec rests.
170 x 12
170 x 10

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+90lbs x 3
+200lbs x 12 PR
+200lbs x 12 PR
+200lbs x 10
+200lbs x 10
+200lbs x 8

Hanging Leg Raises
10                            >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 01, 2014, 02:01:35 pm
Week 23 (De-load)
Quote
Monday - 09/01/14

-= Workout Log =-

Bench Press
45 x 10
45 x 10
95 x 8
95 x 5
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 5

Incline DB Bench Press
50's x 12

Pull Ups
BW x 5                    >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6
BW x 8


Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12

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

Was planning a de-load this week, but was thinking to de-load on friday and skip sunday's deadlift workout. Mini de-load. Then I'm changing my workout up. Instead of upper/lower, it'll be push/pull. So Monday will be Bench and Squat... that's why I would skip deadlifting on fridays.

But I woke up pretty sick, so I'm de-loading today instead and also this wednesday's Squat workout for sure. Probably friday too, depending on how i feel.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 02, 2014, 12:23:25 am
Damn... had a workshift... feeling like absolute ass right now (not because of work but).

going to stuff my face so i dont weight. i have a fever.
Title: Re: Dreyth's New Journal
Post by: LBSS on September 02, 2014, 09:41:04 am
Damn... had a workshift... feeling like absolute ass right now (not because of work but).

going to stuff my face so i dont weight. i have a fever.

you drunk brah?
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 02, 2014, 12:45:57 pm
what no

feeling a little better today. i should be able to squat fine tomorrow, im still de-loading though

edit: OHH.. i mean im sick and im going to stuff my face with food so i dont lose weight.
left a few words out there...
Title: Re: Dreyth's New Journal
Post by: seifullaah73 on September 02, 2014, 03:43:39 pm
what no

feeling a little better today. i should be able to squat fine tomorrow, im still de-loading though

edit: OHH.. i mean im sick and im going to stuff my face with food so i dont lose weight.
left a few words out there...

I was a bit confused there also but i realized that since you said you were sick and you are stuffing your face you probably meant you stuffing your face as you don't want to lose weight you would get from the sickness and fever.

get better mate
 :highfive:
Title: Re: Dreyth's New Journal
Post by: vag on September 03, 2014, 05:25:33 am
^^^
This explanation sounds even more drunk!!!  :P
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 07, 2014, 12:55:14 am
Week 23
Quote
Friday - 09/05/14

-= Workout Log =-

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


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

Pull ups
BW x 5                    >> 60sec rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
BW x 10
BW x 8
BW x 6
BW x 4
BW x 3


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


Standing DB Shoulder Press (left side only)
45 x 12                    >> 60sec rests.
45 x 8
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 11, 2014, 03:03:25 pm
Week 24
Quote
Monday - 09/08/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 3
280 x 3


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


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

Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 11, 2014, 03:11:41 pm
Week 24
Quote
Wednesday - 09/10/14

-= Workout Log =-

Deadlift
155 x 5
205 x 5
245 x 3
265 x 1
295 x 1
335 x 1
365 x 1
335 x 6 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups
+25lbs x 3
+50lbs x 1
+35lbs x 6
+35lbs x 6 PR
+35lbs x 3
BW x 7
BW x 4


Seated Leg Curls
160 x 12                    >> 60sec rests.
170 x 12                    >> Was supposed to do 170lbs first set but messed up.
170 x 10

Seated Cable Rows
100 x 5                    >> 60sec rests.
150 x 12 PR
150 x 10
150 x 8


Ab Wheel Rollouts
7ft x 8                    >> 60sec rests.
7ft x 8
7ft x 8


Damn this workout felt good.


I'm a fan of push/pull instead of my usual upper/lower so far. Only draw back is I have more warm up sets to do in total since I'm doing so many different body parts.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 16, 2014, 04:53:59 pm
fuck. forgot to update my last two workouts and now i dont remember them

lifting today. shoulda lifted yesterday but whatever ill get back on track by next week.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 16, 2014, 09:35:41 pm
Week 24
Quote
Tuesday - 09/16/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 6 PR
280 x 3


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


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

Hack Squat Machine Calf Raises
BW x 5
+90lbs x 3
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 10
+200lbs x 10 PR

Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12

DB Shoulder Press (left side only)
45 x 12                       >> 60sec rests.
45 x 6


Went up in the squat and bench. lateral raises also felt easier. either its the extra day off, or the fact that im using creatine now. been forgetting to take it though.

we'll see as the week goes on. will be sure to get 5-7g a day this whole week.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 20, 2014, 04:06:28 pm
Week 25
Quote
Thursday - 09/26/14

-= Workout Log =-

Deadlift
155 x 5
205 x 5
245 x 3
265 x 1
295 x 1
340 x 1
365 x 1
335 x 5

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups
+25lbs x 3
+50lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 3
BW x 7
BW x 4


Seated Leg Curls
175 x 12                    >> 60sec rests.
175 x 10                    >> Was supposed to do 170lbs first set but messed up.
175 x 8

Seated Cable Rows
100 x 5                    >> 60sec rests.
150 x 12
150 x 12 PR
150 x 10 PR


Ab Wheel Rollouts
7ft x 8                    >> 60sec rests.
7ft x 5
7ft x 2

Deadlifts were much harder than usual. I screwed up the form on the 365x1 a little so it was a real grind to get it up. That made me pretty tired.

Form was great on the 335x5 though! Here's a vid:

http://www.youtube.com/watch?v=pbMgWrVSbkw

(there's a 10lb bumper plate in there)
Title: Re: Dreyth's New Journal
Post by: Raptor on September 20, 2014, 04:34:49 pm
The only thing I would do would be to keep the bar closer to the body, grazing the shins. Also, your eccentric form is different from the concentric one.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 20, 2014, 04:48:38 pm

Eccentric is more of a RDL. I dont remember where I was reading this, but it was recommended to do this on the way down as it keeps less stress on the lower back

will try to keep bar against shins more
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 22, 2014, 11:06:35 pm
Week 26
Quote
Monday - 09/22/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5                    >> I can finally move up to 285lbs... that took a while.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 6 PR
280 x 6 PR


Hack Squat Machine Calf Raises
BW x 5
+90lbs x 3
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 10 PR

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


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

Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 10
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 24, 2014, 11:34:43 pm
Week 26
Quote
Wednesday - 09/23/14

-= Workout Log =-

Deadlift
155 x 5
155 x 3
205 x 5
245 x 3
265 x 1
305 x 1
340 x 1
365 x 1
335 x 6 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups
+25lbs x 3
+50lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 4
BW x 7
BW x 4


Seated Leg Curls
175 x 12                    >> 60sec rests.
175 x 12 PR                    >> Was supposed to do 170lbs first set but messed up.
175 x 8 PR

Seated Cable Rows
100 x 5                    >> 60sec rests.
150 x 12
150 x 12
150 x 12


Ab Wheel Rollouts
7ft x 10                    >> 60sec rests.
7ft x 4
7ft x 4

Can move up to 340lbs for the deadlift now :)
I'll be at 365x5 in a few months probably.
My back is getting pretty strong. Rows and deads are consistently improving. Pullups not so much... but that could be cuz I'm 5lbs heavier.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 27, 2014, 12:13:20 am
Week 26
Quote
Friday - 09/27/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 6 PR
280 x 4
280 x 3


Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 3
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 12 PR

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


Incline DB Bench Press
55's x 12                    >> 60sec rests.
55's x 5

Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 8
30's x 8

DB Shoulder Press (left side only)
45 x 8
45 x 8

I dont get it. Bench, squat, dead, rows, all increasing.
Shoulders and pull ups have stalled or decreased.

I look pretty damn good though. Friends have said they noticed a difference out of nowhere. I do to. It must be the creatine. That must also be why my main lifts aren't stalling anymore :)
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 28, 2014, 11:55:55 pm
Week 26
Quote
Saturday - 09/28/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                                >> Form was sloppy, yikes.
155 x 3
175 x 3
205 x 2
225 x 1
245 x 1
225 x 6
225 x 6
225 x 3


Seated Cable Rows
150 x 12                          >> 60sec rests.
150 x 12

Seated Leg Curls
100 x 5                    >> 60sec rests.
150 x 3                    >> Idn what happened here. Something felt off. Couldn't get the set up right. Couldn't tell why.
175 x 12
175 x 8
175 x 6

Pull ups
BW x 3                    >> 60sec rests.
+20lbs x 3
+40lbs x 1
+60lbs x 1
BW x 10
BW x 7
BW x 4
BW x 4
BW x 4


Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 29, 2014, 07:50:11 pm
Week 27
Quote
Monday - 09/29/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 6
285 x 5 PR
285 x 3 PR


Hack Squat Machine Calf Raises
BW x 5                             >> 60sec rests
+90lbs x 3
+180lbs x 1
+220lbs x 8 PR
+220lbs x 8 PR
+220lbs x 8 PR
+220lbs x 8 PR
+220lbs x 8 PR

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


Incline DB Bench Press
55's x 12                    >> 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 7
30's x 6

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

From now on I'm doing absolutely zero cheating on lateral raises. This will let me know if I'm actually improving and not just cheating more, or vice versa. Maybe that's why it was stuck for a while.

Also, recent pic. No gym pump here. This was at work:

(http://s4.postimg.org/y6wnixhb1/photo.png)
Title: Re: Dreyth's New Journal
Post by: LBSS on September 29, 2014, 11:35:44 pm
you took off your shirt at work? where do you work?
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 30, 2014, 03:40:09 am
That was changing into regular clothes after my shift, in the locker room.

Raptor must be too busy masturbating to comment.
Title: Re: Dreyth's New Journal
Post by: Raptor on September 30, 2014, 07:17:18 am
Well thanks for making my keyboard sticky.

Thanks a lot man!

Jerk...
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 30, 2014, 02:37:28 pm
Extra grip strength for deadlifts!
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 01, 2014, 09:00:36 pm
Week 27
Quote
Wednesday - 10/01/14

-= Workout Log =-

Deadlift
155 x 5
155 x 3
205 x 5
245 x 3
285 x 1
335 x 1
365 x 1
340 x 5 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups
+25lbs x 3
+50lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 5 PR
BW x 7 PR
BW x 4 PR


Seated Leg Curls
175 x 12                    >> 60sec rests.
175 x 10                    >> Went down :/
175 x 8

Seated Cable Rows
120 x 5                    >> 60sec rests.
160 x 12 PR
160 x 8 PR
160 x 7 PR

So pissed I forgot my ab wheel at home. I'll do them Friday.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 04, 2014, 02:38:18 pm
Week 27
Quote
Friday - 10/04/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5                    >> I'll prob get 285 for 3x6 on Monday.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 6
285 x 6 PR
285 x 4 PR


Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 3
+220lbs x 10 PR
+220lbs x 10 PR
+220lbs x 10 PR
+220lbs x 8 PR
+220lbs x 6

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


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

Super Strict Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 7
30's x 5

DB Shoulder Press (left side only)
45 x 8
45 x 8

Ab Wheel Rollouts
7ft x 10
7ft x 8 PR
7ft x 5 PR

PR'in like a mofo.

Note: Hitting a PR in the bench press but then hitting the same reps in the Incline DB right after is still a PR for the Incline DB... it's much harder to incline 55'sx12 after benching 210/3x6 instead of 210/3x5

I rest only 60sec between my last bench set and first incline DB set
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 06, 2014, 05:14:18 pm
Week 27
Quote
Saturday - 10/05/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                                >> Form was much better. I'll move up to 230lbs next week.
155 x 3
175 x 3
205 x 2
225 x 1
245 x 1
225 x 6
225 x 6
225 x 6 PR


Seated Cable Rows
160 x 12 PR                          >> 60sec rests.
160 x 8

Seated Leg Curls
100 x 5                    >> 60sec rests.
150 x 3
175 x 12
175 x 10
175 x 8

Pull ups
BW x 3                    >> 60sec rests, but 3min rest for final set
+20lbs x 3               >> If i rest 3-5min per set I can definitely hit 5x10 on the pullups.
+40lbs x 1               >> Going to add this extra back off set for good measure from now on.
+60lbs x 1
BW x 10
BW x 7
BW x 5 PR
BW x 4 PR
BW x 4 PR
BW x 7


Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 07, 2014, 04:25:39 pm
Week 28
Quote
Monday - 10/07/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 6
285 x 6
285 x 6 PR


Hack Squat Machine Calf Raises
BW x 5                             >> 60sec rests
+90lbs x 3
+180lbs x 1
+220lbs x 10
+220lbs x 10
+220lbs x 10
+220lbs x 9 PR
+220lbs x 6 PR

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
215 x 6 PR
215 x 6 PR
215 x 4 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 8 PR
30's x 6 PR

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

PR's across the board.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 07, 2014, 04:28:28 pm
Its tuesday, and I really feel like going in to deadlift today. I squatted yesterday though so I'll hold off on working out a day early. But man i feel great.

Took in nap in a weird position though, and my lower back is hurting a ton right now.

Super happy that I'm consistently improving now. Really hoping to get through old plateaus which were more or less:

bench 225x5
atg squat 315x5
deadlift 365x5
row 235x5
 
espeically that bench one. that's the one i always get close to and then just get stuck. FOR YEARS.
Title: Re: Dreyth's New Journal
Post by: Raptor on October 07, 2014, 04:34:49 pm
285x6 PR?

Um... what?
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 07, 2014, 06:59:11 pm
285x6 PR?

Um... what?

my all time atg squat PR is 315x5. but after my squat plummeted a while back (when i had tendonitis and switched from parallel to ATG and also dropped 20lbs of bw) my squat dropped to tag 315x5, then slowly over time (i forget how this happened, i think cuz i switched to squatting only 1x a week) my squat hit rock bottom at 275x3.

Even though 285x5 isn't technically a PR... its more of a "local" PR. i put it there to keep myself from feeling down because I'm STILL under a 315x5 atg squat.

 :ibsquatting:
Title: Re: Dreyth's New Journal
Post by: Raptor on October 07, 2014, 07:21:56 pm
Well, at least you're not squatting 70x6x5 like me at the moment.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 08, 2014, 03:05:50 pm
what the hell why what happened
Title: Re: Dreyth's New Journal
Post by: Raptor on October 08, 2014, 06:05:50 pm
I restarted high bar squatting, and started conservatively. But I'm getting close to it being difficult, so I'm not that far away. I will probably stall at ~100 kg just like 8 years ago.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 09, 2014, 08:52:11 pm
Week 28
Quote
Wednesday - 10/08/14

-= Workout Log =-

Deadlift
135 x 5
185 x 3
225 x 5
275 x 3
315 x 1
340 x 1
365 x 1
340 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
+35lbs x 6
+35lbs x 6
+35lbs x 6 PR
BW x 6
BW x 4
BW x 7


Seated Leg Curls
175 x 12                    >> 60sec rests.
175 x 12 PR                    >> Went down :/
175 x 6

Seated Cable Rows
120 x 5                    >> 60sec rests.
160 x 12
160 x 12 PR
160 x 8 PR


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

Awesome.

So pissed I forgot my ab wheel at home. I'll do them Friday.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 12, 2014, 01:19:00 am
Week 28
Quote
Friday - 10/10/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
290 x 6 PR
290 x 5
290 x 4


Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 3
+220lbs x 10
+220lbs x 10
+220lbs x 10
+220lbs x 9 PR
+220lbs x 7 PR

Bench Press
45 x 10                          >> 2min rests.
95 x 8
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
215 x 6
215 x 6
215 x 6 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 8 PR
30's x 6 PR

DB Shoulder Press (left side only)
45 x 10 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 12, 2014, 01:28:29 am
Week 28
Quote
Saturday - 10/11/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5
155 x 3
175 x 3
205 x 2
225 x 1
245 x 1
230 x 6 PR
230 x 6 PR
230 x 6 PR


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

Seated Leg Curls
100 x 5                    >> 60sec rests.
150 x 3
175 x 12
175 x 12 PR
175 x 8 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 8 PR
BW x 5 PR
BW x 4 PR
BW x 4 PR
BW x 7 PR


Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10                    >> Not sure why I dropped on these. Maybe because I do them while focusing a lot on flexion now.
6                      >> It really made my abs pop... work them with flexion, not just isometrically while the hip flexors do all the work.
4

I have to find something else to do instead of the seated leg curls. It makes my left lumbar flex a shitload. And just the left side. Idn how so. I'll probably try the prone leg raises.

I would do GHR's if we had that machine. Or back extensions if the machine wasn't stupid as fuck and made it extremely difficult to do them while holding heavy weights, but I'll try it again.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 12, 2014, 01:33:33 am
I'm hitting PR's all over the place. But I just realized something interesting: Usually when I PR like this, I know it will happen beforehand because I'll consistently have that motivation to get to the next workout. I'll look forward to it and can't wait to do it.

Right now I don't have that. I'm just going through the motions.

I definitely credit these PR's to creatine monohydrate. I was stalling for months... until about a week after I started taking creatine mono again. Even before that, I took a de-load and that didn't help. So I think it's the creatine. Not to mention I have a much bigger pump while lifting weights. I'm bigger AND more cut somehow.

Also after doing my hanging leg raises today, I had an 8 pack in good lighting. I usually only get that in the summer when I'm weighing in at sub 190lbs in the morning after my piss. Then I went to measure myself on the scale in my chucks, shorts, and tank top (this is how i measured my weight in every log i made; its because I wanted my squat:bw ratio to be measured in the attire that I jump in). However, this wasn't a morning measurement.

I WAS 200 POUNDS. HOW. I HAVE A SIXPACK AT 200 POUNDS.
For years I thought I would reach my goal physique at this point. First it was 175... then 185.. then 190... then i was like ok 200lbs with a six pack and that'll be it. Now I'm here. Still not satisfied... but actually getting close! Would like my shoulders to be bigger, calves too, and lats a bit more.

But those are just physique goals. My stregth goals are still a 2.5xbw squat and a 40" vertical heheheh.
Title: Re: Dreyth's New Journal
Post by: Leonel on October 12, 2014, 02:09:06 am
I highly recommend sliding leg curls or swiss ball leg curls to you... I'm currently doing lots of them and my hamstrings are definitely getting a lot stronger.. plus it's a really joint friendly exercise.

Here is a article by ben bruno about sliding leg curls describing some possible progression/variations.

http://www.t-nation.com/free_online_article/most_recent/hamstring_hell_sliding_leg_curls
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 12, 2014, 02:58:55 am
Ive never heard of those before! I like the glute involvement.i feel like it would give me insane hamstring cramps though. I think ill stick with back extensions because i really want to hammer my lower back too.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 14, 2014, 03:06:21 am
Week 29
Quote
Monday - 10/13/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
285 x 1
315 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 PR
+220lbs x 12 PR
+220lbs x 10 PR
+220lbs x 9 PR
+220lbs x 7 PR

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


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 10 PR
30's x 7 PR

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

Still seeing a linear progression on everything... Wow.

Matched my ALL TIME bench PR of 220x6. I think I did 220x6x4x4 before i went on vacation. So the 220x6x5x3 i did actually beats that!
Title: Re: Dreyth's New Journal
Post by: LBSS on October 14, 2014, 08:25:04 am
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 14, 2014, 02:42:33 pm
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.

I started with as much as I could do. I lose a ton of strength when I take any time off from lifting. Each workout I'm not stopping short... I'm going until near failure. If I actually started conservatively I would have progressed the way I am now since the very beginning, and the weights would have felt light to me the whole way through. But they feel heavy every workout!

Look back:

Mon 18 Aug    200 x 6, 6, 6
Fri 22 Aug       205 x 6, 4, 3
Mon 26 Aug    205 x 6, 5, 5
Fri 29 Aug       205 x 6, 6, 3
Mon 01 Sep    205 x 5 (de-load, all of my lifts were stalling)
Fri 05 Sep       205 x 6, 4, 3
Mon 07 Sep    205 x 6, 4, 3
Fri 11 Sep       ??? forgot to write my workout in
Tue 16 Sep     205 x 6, 6, 2
Mon 22 Sep    205 x 6, 6, 5 << at this point i start taking creatine
Fri 27 Sep       205 x 6, 6, 6

Look at that! It took me TEN workouts to move up just 5lbs on the bench press. Even with a de-load thrown in there.
Now lets review my recent gains:


Mon 29 Sep     210 x 6, 5, 4
Fri 04 Oct        210 x 6, 6, 6
Mon 07 Oct     215 x 6, 6, 4
Fri 10 Oct        215 x 6, 6, 6
Mon 13 Oct     220 x 6, 5, 3

Does not take me more than 2 workouts to throw on another 5lbs. Maybe my next workout I'll slow down and not 220 x 6, 6, 6, but I defintely will it it after that.

Now this is just the bench press; my other lifts saw a similar change, especially my squat.


Title: Re: Dreyth's New Journal
Post by: Dreyth on October 14, 2014, 02:57:21 pm
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
Title: Re: Dreyth's New Journal
Post by: LBSS on October 14, 2014, 04:34:11 pm
hm, yeah, interesting to look back. lots of setbacks. my training history is similar, tbh.
Title: Re: Dreyth's New Journal
Post by: Kingfish on October 14, 2014, 07:33:00 pm
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 16, 2014, 03:40:23 pm
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.

my bodyweight shot up about 5lbs a week after i started taking it daily, so i think its the creatine.
since then it hasnt gone up more, so i believe it was the creatine.
if its not... then thats even better, means i made these gains without creatine, and now maybe the creatine will kick in and help even more  :wowthatwasnutswtf:


i dont know how much i was sleeping when i was the strongest, but i do know i was squatting 3x or 4x a week which i dont want to do anymore.

also i looked back at my log and although i was benching 220x6 before this summer, last year i managed 230x6 so THATS my all time PR bench... i'll get there soon too!
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 16, 2014, 03:45:27 pm
Week 29
Quote
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

All time deadlift PR is 360x6. I'm inching closer...
Title: Re: Dreyth's New Journal
Post by: Dreyth 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 :/
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 21, 2014, 02:54:45 am
(http://i.imgur.com/3RDTbYO.png)

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.
Title: Re: Dreyth's New Journal
Post by: 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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 21, 2014, 05:09:39 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.
Title: Re: Dreyth's New Journal
Post by: Raptor on October 21, 2014, 05:56:46 am
Yeah that hip external rotation is very important for depth as well, because you can sink in between your legs much better and keep the knee out much better if you have the right amount of it.
Title: Re: Dreyth's New Journal
Post by: LBSS on October 21, 2014, 09:46:12 am
your dorsiflexion is kingfish-esque. nice-lookin' squat you got there.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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

http://www.youtube.com/watch?v=zBH3aag0gwM

The narrow stance feels just so comfortable to me. ^^ Yes pretty similar to kingfish's form, i agree
Title: Re: Dreyth's New Journal
Post by: Dreyth 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
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 23, 2014, 10:21:58 pm
Back shots:

(http://i.imgur.com/sJc01RHl.jpg)

(http://i.imgur.com/PuRoRpPl.jpg)

Pullups are making me wide for sure. I wasnt like this before.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 28, 2014, 03:43:09 pm
Skipped saturday's pull workout :/
Title: Re: Dreyth's New Journal
Post by: Dreyth 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 :)
Title: Re: Dreyth's New Journal
Post by: Kingfish on October 28, 2014, 06:53:12 pm
 :headbang:
 
good job getting comfortable with the full squat. narrow stance and some good bracing technique really solidifies your core and lets you squat very heavy weights even at full range of motion.

whenever you get fatigued and burned out, the form will breakdown. just keep in mind how it worked on a strong day - narrow stance, bar travels straight path down, chest facing forward.. etc.. see you at 400+



Title: Re: Dreyth's New Journal
Post by: Dreyth on October 28, 2014, 09:32:49 pm
I'll be back there again!

 :highfive:
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: 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?
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 02, 2014, 03:01:45 pm
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.
Title: Re: Dreyth's New Journal
Post by: LBSS on November 03, 2014, 12:25:41 am
for RDLs, if you're doing them for volume, you could just use a light weight and DL it before doing the partial reps from the top.

and yeah bench reverse hypers can be good. belly on the bench, holding onto the uprights, DB between the ankles if you want to add weight. the fact that you can't do full ROM doesn't really matter that much, you can still definitely get a good pump.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: LBSS on November 04, 2014, 02:31:06 am
 :highfive:
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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!
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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:

http://www.youtube.com/watch?v=SRAU-QS5_-g

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).
Title: Re: Dreyth's New Journal
Post by: Dreyth 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
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 08, 2014, 10:55:22 pm
Found this from 2 years ago. I was 197 pounds bw:

http://www.youtube.com/watch?v=n2MLgzVhyYs

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.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: 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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 11, 2014, 12:26:52 pm
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.
Title: Re: Dreyth's New Journal
Post by: LBSS on November 11, 2014, 12:45:28 pm
or try adjusting your grip? if you're doing really wide grip, then maybe narrow a bit to a more conventional grip? or do a bit of fiddling around with technique? maybe you're not pressing through the floor enough with your feet?
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 11, 2014, 01:15:56 pm
or try adjusting your grip? if you're doing really wide grip, then maybe narrow a bit to a more conventional grip? or do a bit of fiddling around with technique? maybe you're not pressing through the floor enough with your feet?

That was the other thing I forgot to mention. I worked with a powerlifter last week. He understands why I dont want to make my grip more narrow, though I really should make it narrow in order to put up big numbers. But he really did help me with where the bar touches my chest and getting rid of my little cheating motion. Also putting much less pressure on my rotator cuffs.

So my form really improved and I cheat less. It may take me a week or two to get used to the new form, it feels way different; it's not just a little "tweak" like I find in my squat. I forgot about that. I'll give it another 3 workouts before I try to change the rep scheme.

Thanks!
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 11, 2014, 05:51:47 pm
Damn i want to lift today, and i would, but im supposed to deadlift. Wont deadlift after squatting. Would do just upper back and deadlift tomorrow but it may interfere with my deads tomorrow.

attempting 365x6 on deads tomorrow!
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 12, 2014, 11:56:32 pm
Week 33
Quote
Wednesday - 11/12/14
197lbs

-= Workout Log =-

Deadlift
155 x 5
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
365 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
BW x 8 PR
BW x 3
BW x 9 PR


Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12
165 x 11 PR
165 x 5


Ab Wheel Rollouts
7ft x 10                         >> 60sec rests.
7ft x 10                         >> Not sure what happened here :/
7ft x 5

Deadlifts were tough. At least I got 6 reps though. Ahead of schedule. I usually aim for 5 one week, then 6 the next before moving up 5lbs. But for the past 6 or so workouts I've been hitting all 6 reps. Next week may be a different story.

Progress is slowing.

Just got a new job. Takes a lot out of me. I work full time now. Getting less sleep. I'm also probably going to lose a little weight. So this will be a test of mental strength these coming weeks until my body adjusts.

Regardless, my relative strength will be going up because of it :)
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 12, 2014, 11:59:17 pm
Also, I might shift all my workout days back by a day. This way two of my workouts will fall on the weekend. It's a long commute to work and also a long commute to the gym. I have no time to myself on those days.

tue - push
thu - pull
sat - push
sun - pull (no deadlift)
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 16, 2014, 07:52:51 pm
Week 33
Quote
Friday - 11/14/14

-= 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
355 x 1
315 x 6
315 x 6 PR
315 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 12
+250lbs x 12 PR
+250lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
245 x 1
225 x 6

Super Strict Lateral Raises
30's x 15

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

Had no time to finish. My bench definitely would have dropped. Fuck man. Squat is good though. Let out a few war cries to get it though.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 16, 2014, 07:54:43 pm
Week 33
Quote
Sunday - 11/16/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                                >> Still sticking with 245. Need to perfect form.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 1
265 x 1
245 x 6
245 x 6
245 x 8 PR


Seated Cable Rows
165 x 12                          >> 60sec rests.
165 x 12 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
BW x 3
BW x 3
BW x 10 PR


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

Moved my workouts back by a day. My next workout will be Tuesday. It will be a push day.
Title: Re: Dreyth's New Journal
Post by: LBSS on November 16, 2014, 11:44:27 pm
congrats on getting the three plates x6,6,6
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 17, 2014, 09:29:12 am
congrats on getting the three plates x6,6,6

Thanks! Sure feels good.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 17, 2014, 06:31:39 pm
Thinking of switching to a fullbody routine 3x a week. tue/thu/sun would be best.

Basically just gotta split up one of my pull days (the non deadlift one) and move the lifts over to the two push days. That's about it, basically. It's just rows and pull ups really.

I'll have so much more time in my week if I do so.

I'll draw up a routine later.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 18, 2014, 11:34:11 am
Might look like this:

Sunday
Squat 3x6
Calf Raises 5x12
Bench 3x6, Incline DB bench 2x12
Lateral Raises 3x8
Weighted Pull ups 3x6
Hanging Leg Raises 3x10

Tuesday
Deadlift 1x6
Calf Raise 5x12
Pendlay Rows 3x6, Seated cable rows 2x12
BW pull ups 5x10
Lateral Raises 5x12

Thursday
Squat 3x6
Back extentions 3x12 (i'll deal with these, gotta stop complaining)
Bench 3x10, Incline DB bench 2x12
Seated Cable Rows 3x12
Hanging Leg Raises 3x10
AB Wheel Rollouts 3x10
Title: Re: Dreyth's New Journal
Post by: LBSS on November 18, 2014, 11:45:07 am
solid.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 19, 2014, 10:37:53 am
Week 34
Quote
Tuesday - 11/18/14

-= 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
355 x 1
320 x 6 PR
320 x 5 PR
320 x 4 PR


Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Bench dropped... fuck
135 x 5                     >> Adding a back up set from now on.
185 x 3
225 x 1
245 x 1
225 x 6
225 x 4
225 x 3
185 x 8


Incline DB Bench Press
65's x 10 PR
65's x 8 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5                              >> I can move up in weight now!
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 12
+250lbs x 12
+250lbs x 12 PR

Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12 PR
35's x 10 PR
35's x 8 PR


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

Reasons for adding a back up set to my benches:
 - 6, 4, 3 is not enough reps. I need more reps.
 - Maybe it will spur some growth.
 - The improvements will be more granular. It's hard to go up a rep on a 5RM, but not so hard to go up a rep on a 10RM, for example. So if my back up set is improving every so slowly, it will keep me from getting discouraged. Which I already am because I was at 6, 6, 5 four weeks ago. FOUR WEEKS ago... 8 bench press workouts later, and no improvement yet???


Everything else is still improving though. I literally always stall on my bench at around this poundage.
Interesting to note that my incline DB benches aren't stalling.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 20, 2014, 11:32:09 pm
Week 34
Quote
Thursday - 11/20/14

-= Workout Log =-

Deadlift
155 x 5                            >> Wow even the 395 was super tough. What happened today?
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
370 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
+40lbs x 6
+40lbs x 6
BW x 8
BW x 4 PR
BW x 10 PR


Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12
165 x 12 PR
165 x 7 PR


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

Bummed about the deadlifts. Its still a PR lol, but i think 365x6 is tougher than 370x5 anyway.

I will definitely get 370x6 next time though!

(http://i.imgur.com/elLIC2sl.jpg)

i had abs without flexing today (in good lighting)

i actually look built now, for the first time in my life. not just skinny and ripped.
Title: Re: Dreyth's New Journal
Post by: Raptor on November 21, 2014, 02:51:08 am
You remind me of Dom Mazetti a bit.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 21, 2014, 09:30:53 am
whattttttt

how?? never been told that before
Title: Re: Dreyth's New Journal
Post by: LBSS on November 21, 2014, 02:51:04 pm
bro are you gelling your hair up, bro?
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 21, 2014, 03:38:24 pm
bro are you gelling your hair up, bro?

just water. and it stays like that when it dries somehow.


but yea it looks pretty douchebaggy there i guess. i hate the guido look.
Title: Re: Dreyth's New Journal
Post by: Raptor on November 21, 2014, 04:44:42 pm
bro are you gelling your hair up, bro?

just water. and it stays like that when it dries somehow.


but yea it looks pretty douchebaggy there i guess. i hate the guido look.

I do the same sometimes. Like here:

(https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-prn2/v/t1.0-9/1010359_10151679595698280_242027881_n.jpg?oh=e19187464618baa4e70161ab3c5309af&oe=550BE1C8&__gda__=1428073381_e2d792a29ea34f1c7110dec745ea0cae)

All water. No gel.
Title: Re: Dreyth's New Journal
Post by: LBSS on November 21, 2014, 06:06:42 pm
(http://img3.wikia.nocookie.net/__cb20120808231106/thedimensionsaga/images/b/b2/Sonic_the_Hedgehog_Rush_Adventure.png)
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 22, 2014, 10:49:22 pm
Week 34
Quote
Saturday - 11/22/14

-= 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
355 x 1
320 x 6
320 x 6
320 x 3 PR


Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Bench dropped... fuck
135 x 5                     >> Adding a back up set from now on.
185 x 3
225 x 1
245 x 1
225 x 6
225 x 4
225 x 3
185 x 10 PR


Incline DB Bench Press
65's x 8
65's x 6

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

Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8

worked out kinda early today and was still very stiff. next workout i think ill squat 3x6 at 320lbs.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 25, 2014, 09:50:27 am
Week 35
Quote
Monday - 11/24/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                                >> I'll stick with this until I can hit 3x8. I'm using too much back.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 1
265 x 1
250 x 6 PR
250 x 6 PR
250 x 6 PR


Seated Cable Rows
170 x 12 PR                          >> 60sec rests.
170 x 8 PR

Pull ups
BW x 3                    >> 60sec rests, but 3min rest for final set
+25lbs x 3              >> Don't know what happened here. Shoulda gotten 7+ for the third set.
+50lbs x 1
+75lbs x 1
BW x 10
BW x 10
BW x 5
BW x 4
BW x 4
BW x 10

This workout should have been done Sunday but I missed it. Didn't do the hanging leg raises because I want fresh abs for squats later today (Tuesday at time of writing). I'll do them today after my workout. Still on track, no other adjustments need to be made.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 26, 2014, 09:18:22 am
Week 35
Quote
Tuesday - 11/25/14

-= 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
355 x 1
320 x 6
320 x 6
320 x 4 PR


Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
235 x 3 PR
185 x 12 PR


Incline DB Bench Press
65's x 10 PR
65's x 6

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

Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 7
35's x 7

Wasn't really feeling it this workout. Squats were tough. I used a different squat rack and the floor seems fucked up there. I felt like the floor was sloping down towards me, meaning my heels were lower than they should be. Squatting felt a little weird and like I was going super deep than usual, which should be impossible since I go ATG every time anyway. Still managed a small PR though.

I will add a set of 235x3 on the bench once a week until I get to 5 sets. The backup set will increase by 5lbs once I hit 12 reps.
Title: Re: Dreyth's New Journal
Post by: LBSS on November 26, 2014, 10:19:58 am
i like the bench plan. good luck with it.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 26, 2014, 04:25:54 pm
i like the bench plan. good luck with it.

yea i bench twice a week. i figure just one set of 3 for now is like a de-load and ill slowly work up
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 29, 2014, 03:21:42 pm
Week 35
Quote
Thursday - 11/27/14

-= Workout Log =-

Deadlift
155 x 5
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
370 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 2
+75lbs x 1
+45lbs x 6 PR
+45lbs x 6 PR
+45lbs x 4 PR


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

Gym closed early on me. But I got the important stuff done and hit PR's in all of em.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 30, 2014, 02:09:31 pm
Week 35
Quote
Saturday - 11/29/14

-= 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
355 x 1
320 x 6
320 x 6
320 x 6 PR


Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
185 x 2
225 x 1
245 x 1
235 x 3
190 x 12 PR


Incline DB Bench Press
65's x 8
65's x 4

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

Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 7
35's x 7
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 01, 2014, 09:26:12 am
Week 35
Quote
Sunday - 11/30/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                                >> Still sticking with 245. Need to perfect form.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 6
245 x 6
245 x 6


Seated Cable Rows
170 x 12 PR                          >> 60sec rests.
170 x 12 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 7 PR
BW x 3
BW x 4 PR
BW x 11 PR


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

Thinking of cutting and dropping maybe 4-5 pounds. Was 196lbs in no clothes right before lifting.

I need to buy myself a good scale and weigh myself every morning after a piss/shit.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 01, 2014, 09:53:02 am
Just ordered this scale for $30:

http://www.amazon.com/GoWISE-USA-Digital-Bathroom-Scale/dp/B00CZPF5L2/ref=sr_1_3?ie=UTF8&qid=1417445525&sr=8-3&keywords=weight+scale

Measures bodyfat% as well! I think that's pretty cool. I doubt it's accurate in that department, but the reviews show that its very accurate on bodyweight. So that's why I went for it. And $30 aint bad either.

I think I'll measure bf% every day in addition to my weight, out of curiosity. It'd be nice to see a trend over time.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 01, 2014, 01:26:24 pm
I can definitely hit a 405lb atg squat right now.
http://www.higher-faster-sports.com/verticaljumpcalculator.html
^ puts me at a 34" vertical at 405lbs/199lbs (my current weight in bball gear).
that calculator... havent seen it in a while! used to correctly guess my vertical within an inch, and that's back when i was squatting parallel not ATG.

By the summer I hope to be squatting 440-455 max at a bodyweight of 195-200 in basketball gear. 2.25x bw atg squat.
I think it's a feasible goal. Just have to stay healthy and be consistent with my workouts.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 02, 2014, 10:00:10 pm
Week 36
Quote
Tuesday - 12/02/14

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
325 x 1
365 x 1
325 x 6 PR
325 x 5 PR
325 x 3 PR


Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 15 PR
+270lbs x 13 PR
+270lbs x 10 PR
+270lbs x 8 PR
+270lbs x 8 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Was supposed to do 195lbs not 200lbs, but that's okay.
135 x 5
155 x 3
195 x 1
235 x 3
235 x 3 PR
200 x 9 PR


Incline DB Bench Press
65's x 9 PR
65's x 5 PR

I'll do my lateral raises on Thursday.

Threw down a couple of easy dunks in the middle of my workout. Missed a two hander. I can definitely do it with some practice.

Weighed 201lbs in basketball gear... fuck man. Time to cut to 195.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 04, 2014, 09:27:54 am
My scale came in. Idn if its been calibrated or not. Amazon reviews state its 4lbs heavy the first time you use it. Used it last night, 206lbs. then next reading and the rest were 202lbs. Used it this morning, got 202lbs on the first reading. the rest were 198lbs. Seems like theyre right about the 4lb difference.

But many people say its 4lbs off all the time. I'm usually 196lbs at the gym (naked) and thats in the afternoon. This was after my morning piss and i was 198lbs. It's probably still off. I need to find something heavy that i know the weight of to test this out. Maybe a few gallons of water.


But I weighed 198.2lbs this morning at 15.9% bodyfat and 61% hydration.
I'll keep track of all of these cuz its cool. Don't care about the muscle% and bone mass it measures.
Bodyfat i'll keep track of for obvious reasons. Hydration as well, so i know how much my weight can fluctuate based on water. Going to test that out though by drinking like half a gallon and weighing myself right after, and than an hour after (maybe it needs to be in your system to measure it?)


I wont look so far into this stuff though. Bodyweight and what the mirror shows me are most important, but its nice to have some kind of quantitative measurements on fat over time.
Title: Re: Dreyth's New Journal
Post by: vag on December 04, 2014, 01:26:34 pm
Yup, can't trust it, fluctuations are crazy. What you can do ( what i do too ) is:
-Be aware of the offset between the home scale and the gym scale. Weigh yourself right before gym at home and then right when you go at the gym. That way the differences won't confuse you.
-Don't take the bf/hydration readings to the letter. But use them exactly as you said, quantitative. What i do is always measure under the -relatively- same conditions, morning, before breakfast, after toilet. Take the scale readings, also the waist/height bf measurements. If you have calipers, even better. Put the numbers in an excel file, make xy graphs of them. Those combined with the mirror test can give you a very accurate 'where am I going' feel.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 04, 2014, 03:45:00 pm
Yup, can't trust it, fluctuations are crazy. What you can do ( what i do too ) is:
-Be aware of the offset between the home scale and the gym scale. Weigh yourself right before gym at home and then right when you go at the gym. That way the differences won't confuse you.
-Don't take the bf/hydration readings to the letter. But use them exactly as you said, quantitative. What i do is always measure under the -relatively- same conditions, morning, before breakfast, after toilet. Take the scale readings, also the waist/height bf measurements. If you have calipers, even better. Put the numbers in an excel file, make xy graphs of them. Those combined with the mirror test can give you a very accurate 'where am I going' feel.

If my gym has calipers, i'll get my bodyfat tested monthly and see how it compares to the scale measurements.

Still want a very accurate bodyweight measurement on that scale though. thats most important. i need to find a balance scale to compare myself to, and then calibrate my scale to it. my gym currently uses a spring scale but i know they have a balance scale stashed away somewhere....

bodyweight will be taken at home completely naked right after my morning piss every time.


edit: it appears that after reading online, digital spring scales like i have offer the most accurate measurements! it's true that i got 198.2lbs about 4-5 times in a row. so yes its consistent. just have to know if its calibrated right.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 04, 2014, 04:02:14 pm
fuck it im getting to the bottom of this.

bringing my scale to the gym and putting a bunch of dumbells on it today. yep.

also asking for a bf% test if they have calipers.
Title: Re: Dreyth's New Journal
Post by: LBSS on December 04, 2014, 06:01:11 pm
the floor the scale is on also makes a difference. my bathroom scale gives different readings in the middle of the floor vs against the wall.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 04, 2014, 11:01:32 pm
the floor the scale is on also makes a difference. my bathroom scale gives different readings in the middle of the floor vs against the wall.

tested it out on various areas and this one is dead accurate every time somehow.

went to the gym. measured a 45lb plate, two 45lb plates, myself, and myself + two 45lbs plates

accurate within 0.2 pounds. nice!

also, the gym scale weighed me at 199lbs. this new scale i bought weighed me a 199.2lbs. So its nice to know that they match up.

i forgot to ask for calipers and stuff. another time.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 04, 2014, 11:07:00 pm
Week 36
Quote
Thursday - 12/04/14
198.2lbs | 15.8% bf | 61.1% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> 405 went a lot smoother than expected. Max is 440-455.
205 x 5                     >> The pockets on my new sweatpants are kinda in front.
245 x 3                     >> My elbow rested on the phone in my pocket, kinda threw me off.
295 x 2                     >> Need to remember not to wear these sweats on deadlift day.
335 x 1
375 x 1
405 x 1
375 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 2
+75lbs x 1
+45lbs x 6
+45lbs x 6
+45lbs x 5 PR
BW x 7
BW x 5
BW x 10


Hanging Leg Raises
10                         >> 60sec rests.
10                         >> Forgot my ab wheel today so I did these instead.
10

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1                    >> Dropped by two reps. Maybe it's because I did all my pull ups this workout unlike last time.
165 x 12                 >> Also from doing hanging leg raises beforehand which destroy my forearms.
165 x 12
165 x 8


Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 8 PR
35's x 5

Great workout overall. I want to cut soon. But I don't want to stop gaining strength so consistently.
I'll maintain until new years and then decide what I want to do.
Title: Re: Dreyth's New Journal
Post by: LBSS on December 05, 2014, 09:16:35 am
or you could, uh, take your phone out of your pocket when you dead lift.  :pokerface:
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 05, 2014, 09:21:16 am
or you could, uh, take your phone out of your pocket when you dead lift.  :pokerface:

need to listen to music on my phone tho


....they play r&b and top 40 at my gym :(
Title: Re: Dreyth's New Journal
Post by: LBSS on December 05, 2014, 04:10:42 pm
wuss. you're not a real lifter until you've PR'd to maroon 5.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 06, 2014, 10:25:05 pm
Week 36
Quote
Saturday - 12/06/14
196.0lbs | 15.5% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> I think i'll hit 3x6 next time.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 1
365 x 1
325 x 6
325 x 6 PR
325 x 4 PR


Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Bench was tough :/
135 x 5                     >> Starting next week I'm benching on deadlift day as well. Just up to a 235 single.
155 x 3                     >> I need to get my CNS used to the heavy weight.
195 x 1                     >> Adding a set of 235x3 next week.
235 x 3
235 x 3
200 x 10 PR


Incline DB Bench Press
65's x 8
65's x 5

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 15 PR
+270lbs x 15 PR
+270lbs x 10 PR
+270lbs x 8 PR
+270lbs x 8 PR

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 6 PR

Single Arm DB Presses (left side only)
45 x 12 PR                 >> 60sec rests.
45 x 12 PR

Weighed 2lbs less so i expected my water weight to be lower... scale said it was higher and lowered my bf instead.
we'll see how accurate this thing is over the span of months. i'm at least hoping it will show a TREND.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 07, 2014, 09:12:49 pm
Week 36
Quote
Sunday - 12/07/14
195.6lbs | 15.3% bf | 61.7% H2O

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5
155 x 5
175 x 3
205 x 2
225 x 1
250 x 6
250 x 6
250 x 7 PR


Seated Cable Rows
175 x 12 PR                          >> 90sec rests.
180 x 10 PR                          >> Some guy did a set in between mine, so I rested more but raised the weight.

Pull ups
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
BW x 7
BW x 5 PR
BW x 4 PR
BW x 11 PR


Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
10
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 10, 2014, 09:29:25 am
Week 37
Quote
Tuesday - 12/09/14
195.4lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> I don't feel I improved. I think I hit 3x6 today simply because I pushed myself to the limit.
185 x 5                         >> If I tried just as hard last workout, I would have gotten it then too.
185 x 3                         >> 330 for 3x6 may take more than 3 attempts... my gains are slowing down.
225 x 3
275 x 1
315 x 1
365 x 1
325 x 6
325 x 6
325 x 6 PR


Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> Hit the same number of reps as last time but my calves were destroyed this time.
+270lbs x 1                                 >> I made sure to pause at the top and bottom of every single rep this time around.
+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                       >> After 2x3, I felt as though I wouldn't be able to get a third set.
135 x 5                     >> Surprisingly the first two reps of the 3rd set were the easiest of all. Third rep was tough.
155 x 3                     >> Pretty sure I'll hit 200x12 next time.
195 x 1
235 x 3
235 x 3
235 x 3
200 x 11 PR


Incline DB Bench Press
65's x 6
65's x 5

Lateral Raises
30's x 3                     >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9 PR
35's x 7 PR

Single Arm DB Presses (left side only)
45 x 12 PR

Seems like I'm stabalized at 196lbs morning weight now. When you start cutting you lose a couple of pounds quick to due water weight and glycogen.

So this is my baseline. I think I'll go down to 190lbs. Then when I get back to maintenance calories I'll hover at around 192 or 193lbs probably.
Title: Re: Dreyth's New Journal
Post by: LBSS on December 10, 2014, 09:35:30 am
killing it, man, great to see so much progress! :highfive:
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 10, 2014, 10:23:02 am
killing it, man, great to see so much progress! :highfive:

Thanks man!

Going to read the vertical jump bible again.
Version 2.0 this time.

Its a really interesting read and I probably forgot a lot of the things i learned from the first VJB.
Will re-reading it change how I train? Maybe; i need to eventually incorporate shock plyos and not just for peaking purposes either. I'm talking about a long-term implementation.

it aint all about the squat:bw ratio, but I DO want to get that ratio to 2.25 for sure. Currently at 2.xx.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 10, 2014, 09:13:17 pm
Did a bunch of reading. After I get to a 2.25x bodyweight squat, I want to be able to maintain that while squatting just once a week. That may be tough to do but... I have to make room for shock plyos, more hip extension work (GHR's and back extensions in addition to my deadlifts) and single leg work like lunges. At that point, that's what will be most beneficial to my vert.

Weightlifting wise, something like this:

monday - squats, GHR's, calves
thursday - deadlifts, lunges, calves

then plyos 3 days a week with varying intensity.

on second thought, I can squat 3x a week but keep the other two days light. just work up to a 90% single and thats it
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 12, 2014, 09:23:09 am
Week 37
Quote
Thursday - 12/11/14
195.8lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> The extra single at 245lbs seemed to help a lot...
205 x 5
245 x 3
245 x 1
295 x 1
335 x 1
370 x 1
405 x 1
380 x 6 PR

Pull ups
BW x 5                   >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3              >> Didn't hit 3x6 last time. Thought I did so I went up to 50lbs. I'll stay here though!
+50lbs x 2
+75lbs x 1
+50lbs x 6 PR
+50lbs x 5 PR
+50lbs x 4 PR
BW x 8 PR
BW x 3
BW x 8


Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                  >> I've seemed to have stalled on my 3x12 on these. This ties my PR.
165 x 12                  >> On my 2x12 days when I do these directly after pendlay rows, I'm still going up and up!
165 x 10

Ab Wheel Rollouts
7ft x 10                    >> 60sec rests.
7ft x 10                    >> Haven't dont these in a while. Finally hit 3x10. Increasing distance next time.
7ft x 10 PR

Wanted to bench but ran out of time.

I was feeling like shit and lightheaded for this workout. On top of all that, my headphones broke. Man, it's so hard to lift weights without headphones... still PR'd in almost everything though. Even the deadlift, which I wasn't feeling at all. But hey, I'll take it.

I've stabilized at 196lbs morning weight at this point. Hope to be down about 1 pound per week from this point on. I'm not tracking my calories, I'm just consciously eating less than usual and walking a bit more. I hate having to keep track. Though if my weight loss stagnates, I'll start counting calories again.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 13, 2014, 08:22:18 pm
Week 37
Quote
Saturday - 12/13/14
195.4lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Rushed my warm up. Squats felt very shitty. Lots of stiffness, aching, and knee clicking!
185 x 5                         >> Honestly surprised I hit 6,5,3 especially with no headphones and a crap warm up.
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6 PR
330 x 5 PR
330 x 3 PR


Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Improved my form with a simple change. Kept my glutes squeezed throughout the set.
135 x 5                     >> This eliminates the problem where my ass comes off the bench, so I don't hitch now.
155 x 3                     >> I'm much more stable now. Rushed the warm up though so I didn't PR.
195 x 1
225 x 1
235 x 3
235 x 3
235 x 3
200 x 11

Overslept an afternoon nap today, ran out of time at the gym.

I have to be more serious about getting to the gym on time. I can do my calf raises and lateral raises tomorrow though, since Monday is a rest day anyway. I'll be on track still.

But man I feel really refreshed after this workout!!!
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 14, 2014, 11:12:17 pm
Week 37
Quote
Sunday - 12/14/14
195.4lbs | 15.2% bf | 61.7% 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 PR
255 x 6 PR
255 x 6 PR


Seated Cable Rows
175 x 12                          >> 90sec rests.
175 x 12 PR

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 PR
30's x 8 PR


Pull ups
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
BW x 7
BW x 5
BW x 5 PR
BW x 10

Did my lateral raises that I missed out on yesterday but not the calf raises. Didn't do abs; they're still really sore from the rollouts on wednesday.

Did some jumping today! I can hang on the rim with one hand from a complete standstill pretty easily.



I threw down some two handers and it wasn't all that hard. Attempted a two hand tomahawk and screwed it up. It's within reach for sure. Just a week of more jumping practice and I can definitely throw one down again (for the first time in 5 years  :o)

I have a lot of jumping potential right now if I were to focus on it a lot. My jumps are not utilizing a lot of speed as they used to. I'm relying on brute strength a lot right now since I don't have the coordination to run up to the rim and seemingly just pop off the ground with minimal effort. Example of how i used to jump at 0:24 here https://www.youtube.com/watch?v=SY8TZP747nI

Today my GCT's were pretty long. Knee bend is deeper.

However, my strength has been going up consistently so I'm not going to do anything to screw that up right now. I'll focus on practicing my jumps in a few months from now maybe. I'm 196lbs morning weight and squatting 330x6. If i can get down to 193lbs and do 345x6... I'll be killin it after some jump practice.
Title: Re: Dreyth's New Journal
Post by: LBSS on December 15, 2014, 09:17:45 am
i'm mostly impressed that you're getting that high off two with no arm swing.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 15, 2014, 11:52:03 am
i'm mostly impressed that you're getting that high off two with no arm swing.

That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.

I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.
Title: Re: Dreyth's New Journal
Post by: Raptor on December 15, 2014, 12:06:02 pm
You look damn... "big" :))
Title: Re: Dreyth's New Journal
Post by: LBSS on December 15, 2014, 02:10:09 pm
i'm mostly impressed that you're getting that high off two with no arm swing.

That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.

I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.

that's the thing, though: swinging the ball down hard is a boost but can't come close to a full-amplitude arm swing. if you practiced a bit (t0ddday technique, see my or scooby's journals for an explanation) i bet you'd be at 40".
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 15, 2014, 02:23:41 pm
i'm mostly impressed that you're getting that high off two with no arm swing.

That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.

I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.

that's the thing, though: swinging the ball down hard is a boost but can't come close to a full-amplitude arm swing. if you practiced a bit (t0ddday technique, see my or scooby's journals for an explanation) i bet you'd be at 40".

Yea a ball swing (ayyy lmao) wont work as well as an arm swing, but it does explain how i can get up pretty okay with a ball in my hands. when i learned that little trick i did notice i got higher with the ball.


I'll be checking out those journals to see what u mean. I think i can hit 40" running as well with a lot of practice for general movement efficiency (which i dont have rigth now), and then ACTUAL TECHNIQUE WORK!
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 15, 2014, 04:30:13 pm
could u link me to t0ddday's technique or whichever posts u were referencing in those journals? did some looking but dont see anything yet.


also i completely forgot that i used to be a one legged jumper. didnt even dunk off two feet until senior year of high school. then after the season i threw down that tomahawk. wow. me and raptor used to have very similar stats and everything, and i just went in one direction and he went in another.
Title: Re: Dreyth's New Journal
Post by: Raptor on December 15, 2014, 05:03:01 pm
Yeah. You got stronger, I didn't.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 15, 2014, 05:06:25 pm
Yeah. You got stronger, I didn't.

I went squat crazy with smolov jr and my own 3x/wk squat routine
Title: Re: Dreyth's New Journal
Post by: LBSS on December 15, 2014, 06:24:52 pm
yeah sorry, i meant cowed, not scooby. the post is here: http://www.adarq.org/progress-journals-experimental-routines/from-bull-to-beast-hopefully/msg102949/#msg102949.

Quote
1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.

you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.

one thing to add is that it's also useful as a day-to-day AREG thing. for example, i always jump higher off a step than from standing (obviously). but on days when i'm not super bouncy or smooth for whatever reason i might get no more benefit off three steps than two. so that day i only do two step jumps.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 15, 2014, 08:54:08 pm
(http://www.gifsforum.com/images/image/intredasting/grand/intredasting-eccbc87e4b5ce2fe28308fd9f2a7baf3-1276.png)
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 17, 2014, 09:33:19 am
Week 38
Quote
Tuesday - 12/16/14
196.5lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Oh boy this was tough. Really hope I hit 3x6 next workout but it may be a stretch.
185 x 5
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6 PR
330 x 4 PR


Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> 15 reps put my calves on fireeeeeeeeee.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12 PR
+270lbs x 12 PR
+270lbs x 8 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> No spotter, didn't want to risk a 3rd rep on that last set of 235.
135 x 5                     >> Still technically a PR though heheh.
155 x 3
195 x 1
235 x 3
235 x 3
235 x 3
235 x 2 PR
200 x 9


Incline DB Bench Press
65's x 6
65's x 5

I left the workout feeling very refreshed. I may permanantly move lateral raises to my back day. My shoulders feel awesome doing them on that day (maybe because I hit rear delts too on that day) and it also allows my squat workouts to not destroy me. I feel like my cortisol levels really rise when I do those lateral raises at the end (I get irritable, I can't even bother to listen to music so I stop it on my phone, and I don't feel like finishing the workout which is probably the biggest one).

Pissed I'm not under 195lbs yet. Been under 196 all of last week pretty much. Ate a ton of food yesterday though so I probably just gained water weight for today. But I do remember that in the past I while cutting I would stay the same weight for a long ass time and then drop 3lbs out of nowhere and maintain that 3lb loss. It's strange. So I'll be patient.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 17, 2014, 09:36:55 am
 My 365x1 top warm up set from last workout:

http://www.youtube.com/watch?v=wV3BQ4oLwrE

(http://i.imgur.com/aAPLDej.png)
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 19, 2014, 09:41:01 am
Week 38
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

http://www.youtube.com/watch?v=qwYnX-YybEs


Exact frame in which the plates come off the ground:

(http://i.imgur.com/nXDapOe.png)
Title: Re: Dreyth's New Journal
Post by: LBSS on December 19, 2014, 10:32:20 am
super solid, good job.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: Raptor on December 19, 2014, 11:54:08 am
You're becoming quite a badass lately.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 19, 2014, 12:42:40 pm
 :lololol:
Title: Re: Dreyth's New Journal
Post by: Kingfish on December 20, 2014, 06:14:21 am
(http://i.imgur.com/aAPLDej.png)

you might do a homer simpson if u fail and throw the bar forward.. bar hits the extended pins and bounces back at you..

good form. good weight. get those support bars out next time. fail safely.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 22, 2014, 12:38:50 am
Week 38
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 22, 2014, 12:46:25 am
Week 38
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 24, 2014, 09:44:07 am
Week 39
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 26, 2014, 09:13:33 pm
Week 39
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!
Title: Re: Dreyth's New Journal
Post by: Dreyth 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
Title: Re: Dreyth's New Journal
Post by: Dreyth 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:

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.
Title: Re: Dreyth's New Journal
Post by: Dreyth 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.
Title: Re: Dreyth's New Journal
Post by: LBSS on December 31, 2014, 11:18:48 am
so, uh...rest longer?
Title: Re: Dreyth's New Journal
Post by: Dreyth 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
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 31, 2014, 01:02:32 pm
good news, gym will be open tomorrow. i dont have to deadlift today.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 02, 2015, 09:45:09 am
Week 40
Quote
Thursday - 01/01/14
193.0lbs | 14.8% bf | 62.0% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> Well... I got 425x1 pretty easily and 385x5 last time....
205 x 5                     >> This is what happens when I miss a single deadlift session.
245 x 3                     >> I'll get it back quick though. I'm going to add back up reps, and also add a light day on Sundays.
245 x 1                     >> Considering I've never deadlifted twice a week before in my life, I'll get it back really fast and then some.
295 x 1
335 x 1
385 x 1
425 x 0
385 x 3
335 x 2
335 x 1

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 5 PR
BW x 8 PR
BW x 5 PR
BW x 9 PR


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


Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12            >> Tied my PR. I'm sure I'll PR next time.
165 x 12
165 x 10

Standing Cable Crunches
75 x 15 PR                              >> 60sec rests.
85 x 15 PR                              >> I may like these better than ab wheel rolllouts...
85 x 12 PR

193 morning weight... I'm looking pretty damn cut. Aiming for 190, then I'd like to maintain that for a good month or so before I let myself fluctuate between 195 and 190.

Also, it's new years, so I won't be having any sugary drinks until the summer. Absolutely not a single sip of anything other than water and milk. And maybe sugar free redbull at times.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 02, 2015, 10:33:16 am
milk. shake.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 02, 2015, 11:00:31 am
^^ Optimum Nutrition's extreme chocolate milk flavor... blended with peanut butter.... omfg so good

its the best chocolate flavor they have for sure. double rich chocolate doesnt come close. chocolate malt is pretty good though.
Title: Re: Dreyth's New Journal
Post by: Raptor on January 02, 2015, 03:49:53 pm
I like Vanilla, except for in sex.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 02, 2015, 03:54:36 pm
I like Vanilla, except for in sex.

 :highfive:
Title: Re: Dreyth's New Journal
Post by: John Stamos on January 03, 2015, 01:01:57 pm
Jesus dreyth you're making me feel like a pussy, i have like 100lbs on you and our lifts are pretty close.  If you can, try to stay around 190-200, my biggest regret was falling into the i gotta get heavier to get stronger mentality when i was at my strongest at 210 lbs.   Keep up the good progress.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 03, 2015, 04:36:13 pm
Jesus dreyth you're making me feel like a pussy, i have like 100lbs on you and our lifts are pretty close.  If you can, try to stay around 190-200, my biggest regret was falling into the i gotta get heavier to get stronger mentality when i was at my strongest at 210 lbs.   Keep up the good progress.

haha thanks man! Yea i went up to 200lbs and i cut down to about 193. i was 194 this morning. I'm looking to get to 190. I really dont want to go above 200lbs, not to mention clothes wont fit!

190-200 is my exact target range!
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 03, 2015, 04:39:29 pm
Week 40
Quote
Saturday - 01/03/14
194.6lbs | 15.1% bf | 61.8% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 3min rests.
135 x 8                         >> Still figuring out the weights to use here.
135 x 5                         >> I'll do 3x3 at 345lbs next time. 315 back up set, aiming for 8 reps.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
355 x 3  PR
345 x 3
315 x 6


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 13 PR
+270lbs x 11 PR
+270lbs x 10 PR

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 9 PR
200 x 5


Incline DB Bench Press
65's x 7                       >> 60sec rests.
65's x 5

I might stop the cut at 192 actually.... actually it depends on when i start losing strength. It's just that i realized 190 today is not the same as 190 last year; i have more muscle on me now. 190 last year coulda put me at 10% bf, but it will put me at 9% or something this year.

Plan is to do very short cut/bulk cycles from 190-196 or something. Once I hit 190 and start lean bulking, i'll shoot up to like 193 quick just from the glycogen. Then 3lbs of "actual" weight gain to 196 and I'll cut down again. I hate long cuts, this will avoid that.

Also, this video is great:

http://www.youtube.com/watch?v=GIX-RyorgkQ

Pretty knowledgeable guy. He makes some EXCELLENT points I never thought of before. Next workout I'll write em out here and remember them.
Title: Re: Dreyth's New Journal
Post by: Leonel on January 03, 2015, 07:55:12 pm
I really like his channel in general. There are some other very good videos too. I think he is a very intelligent and knowledgeable guy and he can break down all the concepts concerning weight training. Besides... he has some impressive strength feats to show for.
Title: Re: Dreyth's New Journal
Post by: John Stamos on January 04, 2015, 11:36:00 am
Yeah stick with that, my two biggest mistakes were crossfit and prohormones lol. Im hoping to get to where youre at (body weight n body fat%) someday.  Also i ordered a 5lb jug of optimum milk chocolate and its ballin as hell.  I make a 300 gram shake n sip on it when i get hungry between meals for a few days.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 04, 2015, 09:49:46 pm
I really like his channel in general. There are some other very good videos too. I think he is a very intelligent and knowledgeable guy and he can break down all the concepts concerning weight training. Besides... he has some impressive strength feats to show for.

i agree. and i do like how his talk is backed up by his very impressive lifts. the only minor disagreement i have with candito is his push for recomp phases... i think its so much easier to just cut for 3 weeks and lose a quick 3lbs of fat without losing any strength. net progress can be quicker that way.

as for the bulking... long, slow bulks are definitely the way to go as a natural lifter! 2lbs a month at the most.

after years and years of weightlifting i've just learned what has worked for me. and personally, its extremely hard for me to gain strength without gaining weight.
Title: Re: Dreyth's New Journal
Post by: Leonel on January 05, 2015, 09:25:03 am
Yeah exactly. I really struggle with gaining strength while more or less in a constant caloric deficit. I recently tried out to cut down from 92kg (205lbs) to 86kg (190lbs) but after two weeks I just had to realize that my body just doesn't handle dieting and training hard 3-4 times a week. So basically right now I'm just trying to stay at around the same weight while improving my body composition. I think that way I can be at a lean 205lbs by the end of the year without the need of a real cutting phase. It worked pretty well so far. This last month I stayed at 204-205lbs morning weight while my waist measurements went down and all other measurements went up a bit. So his concept of recomposition is actually working for me.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 05, 2015, 10:09:17 am
Yeah exactly. I really struggle with gaining strength while more or less in a constant caloric deficit. I recently tried out to cut down from 92kg (205lbs) to 86kg (190lbs) but after two weeks I just had to realize that my body just doesn't handle dieting and training hard 3-4 times a week. So basically right now I'm just trying to stay at around the same weight while improving my body composition. I think that way I can be at a lean 205lbs by the end of the year without the need of a real cutting phase. It worked pretty well so far. This last month I stayed at 204-205lbs morning weight while my waist measurements went down and all other measurements went up a bit. So his concept of recomposition is actually working for me.

That's great for you! So I take it that your lifts have been getting stronger?,
15lbs is kind of a long cut to be keeping all of your strength in.
Title: Re: Dreyth's New Journal
Post by: Leonel on January 05, 2015, 06:16:14 pm
They have. But progress has been slowing down a bit lately especially my benchpress numbers haven't gone up for a couple of workouts and it's kinda pissing me off.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 06, 2015, 09:32:06 am
Week 41
Quote
Monday - 01/05/14
193.6lbs | 14.8% bf | 62.0% H2O

-= Workout Log =-

Pendlay Rows
45 x 10                                      >> 2min rests.
95 x 5                                        >> Form was damn sloppy. Staying at this weight till it gets better.
155 x 5
175 x 3
205 x 2
245 x 1
265 x 1
255 x 6                                         
255 x 6
255 x 6


Seated Cable Rows
175 x 12                                        >> 60sec rests.
175 x 8

Srict Lateral Raises
30's x 3                                         >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 11 PR
35's x 6 PR

Pull ups
BW x 5                                           >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 5
BW x 5
BW x 5

Workout shoulda been done yesterday. Didnt do abs since i'm squatting tomorrow. I'll do them tomorrow and I'm still on track.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 06, 2015, 12:23:24 pm
They have. But progress has been slowing down a bit lately especially my benchpress numbers haven't gone up for a couple of workouts and it's kinda pissing me off.

My bench has stalled for like 4 months now.... :'(
Title: Re: Dreyth's New Journal
Post by: Leonel on January 06, 2015, 04:53:13 pm
 I just really don't know what's the reason... I mean as in your case my other lifts have been steadily going up (squat, military press, rows etc.) my bench is the only "problematic" exercise in terms of progression.
Title: Re: Dreyth's New Journal
Post by: John Stamos on January 06, 2015, 05:39:50 pm
Leon, what does your current chest workout look like?
Title: Re: Dreyth's New Journal
Post by: Leonel on January 06, 2015, 06:02:15 pm
I don't have a "chest workout" I do a upper/lower split, training 4 times a week
 
upper

day 1:

Benchpress 3x6 (same weight) - heavy
cable rows 3x6 (same weight) - heavy

accessory:
db militarypress 3-4x8
chinups (BW) 3-4xmax

arms, shoulder prehab

day 2:

militarypress 3x6
wide grip pullups (weighted) 3x6

db benchpress 3-4x8
db rows 3-4x8

arms, shoulder prehab

sorry dreyth for posting all this in your log... that's it from my part back to you. ;)
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 06, 2015, 06:21:33 pm
^ no no, keep going. i was doing a similar bench workout and stalled. 3x6 bb bench twice a week. shot up from work sets of 195lbs to 225lbs doing this, but couldnt quite manage 225 for 3x6. got 6, 6, 4 i think. so if either of us breaks through the plateau, we should study from each other. i need to look at your lifting history though to see how similar we are in terms of benching.

de-loaded, then did 5 weeks of 3 rep work plus a back off set. didnt work.

semi de-loaded, now doing 3x10 twice a week. we'll see how this works.



chest shot:

(http://imgur.com/3mynmoi)

that was last week i think, at 193lbs in the gym. dont remember if i had a pump or not. ill just take another today.
Title: Re: Dreyth's New Journal
Post by: John Stamos on January 06, 2015, 06:35:08 pm
Maybe you both just need more volume, after listening to layne norton? i think thats his name, I increased the number of sets from a warm up set then 3-4 working sets ex. 135, 225, 275, 315, 325 to multiple sets.  Ex.  135,185,205,225,250,275,300,315, 325 etc etc etc.  I've had a 440lb bench before so if you guys need advice on it then lemme know, sadly enough the best thing I know how to do is increase my bench.
Title: Re: Dreyth's New Journal
Post by: Leonel on January 06, 2015, 06:46:41 pm
bench workout from today:

95kg (210lbs) 3x6, this is the 2nd week I'm doing this 3x6 workout. Previously I worked up to a "money set" of 5 reps. I progressed really well but eventually stalled at 100kg x 6 so I figured I need some more volume with heavy weights instead of just one heavy, all out effort. I also added a push exercise (horizontal accessory with vertical main, vertical accessory with horizontal main) to work a bit more on my pressing strength in general. Rows, pullups etc. always have been considerably stronger in comparison. Maybe I would benefit from some chest isolation work as my narrow grip benchpress is a lot stronger than my wide grip benchpress. We'll see how I do over the course of the next few weeks. Will keep you updated and I'll continue to read your trainingslog. ;)
Title: Re: Dreyth's New Journal
Post by: LBSS on January 06, 2015, 08:07:33 pm
Maybe you both just need more volume, after listening to layne norton? i think thats his name, I increased the number of sets from a warm up set then 3-4 working sets ex. 135, 225, 275, 315, 325 to multiple sets.  Ex.  135,185,205,225,250,275,300,315, 325 etc etc etc.  I've had a 440lb bench before so if you guys need advice on it then lemme know, sadly enough the best thing I know how to do is increase my bench.

seconded. moar volume.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 07, 2015, 10:05:03 am
Week 41
Quote
Tuesday - 01/06/14
193.0lbs | 14.7% bf | 62.1% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Used a different squat rack. Floor isn't straight there. It made this so much harder, and kinda hurts my left hip.
135 x 5                         >> Definitely going to be waiting on the one good squat rack from now on, screw that shit.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
315 x 8
315 x 5
315 x 4 PR


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 13 PR
+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 9
200 x 6 PR


Standing Cable Crunches
85 x 15                               >> 60sec rests.
85 x 12
85 x 10

Incline DB Bench Press
65's x 8 PR                       >> 60sec rests.
65's x 5 PR

I'm really liking the standing cable crunches. Idn where to fit in the ab wheel rollouts and hanging leg raises, though I love em both. I think I'll do all three. I'll rotate. Still do abs 2x a week though.
Or maybe I'll just do a set of standing cable crunches after my regular 3x10 rollouts/legraises. Yea I'll probably do that.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 07, 2015, 10:14:39 am
GOALS by 1 June 2015

ATG Squat 325 x 5
Bench 245 x 5
Deadlift 385 x 5
At under 200lbs bw



Just realized I've already ATG squatted 335x6, deadlifted 385x5, but still only benched 225x6.
It's nice to kill those two goals already, but man that bench is pissing me off. I'm certain I will get it in under 6 months though!
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 07, 2015, 02:15:04 pm
Working till 630pm today. Get home at 7pm. I work an overnight shift tonight 11pm to 7am. then no sleep, working 830 am till 530pm... then off to some market research study till 730pm. Won't have time to go home and nap after that before deadlifting tomorrow.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 07, 2015, 04:13:14 pm
where are you doing shift work? are you still in NYC?
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 07, 2015, 04:33:04 pm
where are you doing shift work? are you still in NYC?

Yep still here. i have a fulltime job 9:30am - 6:30pm 5x a week. Then I have a side job, just doorman/porter. Shit pays well though, and it's super easy, so I kept it. Also the tenants are super rich in the building I work at, so you never know. Connections n stuff.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 11, 2015, 02:48:53 pm
Week 41
Quote
Friday - 01/09/14
194.0lbs | 14.9% bf | 61.9% H2O

-= Workout Log =-

Deadlift
135 x 5                               >> Almost back up to 385x5. I'll definitely get it next week.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 4

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 6 PR
BW x 7
BW x 4
BW x 9


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
30's x 7 PR


Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                   >> WTF is going on here. Why am I dropping on these...
165 x 10
165 x 6
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 11, 2015, 09:43:48 pm
Week 41
Quote
Sunday - 01/11/14
191.6lbs | 14.5% bf | 62.2% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 3min rests.
135 x 8                         >> Felt pretty good. May aim for 10 reps on the back up instead of increasing weight after 8 reps.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 3
350 x 3
350 x 3
315 x 8 PR


Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5                                 >> I was looking in the mirror and... my calves actually exist now.
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 14 PR
+270lbs x 12 PR
+270lbs x 10 PR

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 10 PR
200 x 5


Incline DB Bench Press
65's x 9 PR                       >> 60sec rests.
65's x 5 PR

Pull day tomorrow. Then push day again right after that, so that I can be back on track.

I'm down to 191.6 today. Must have lost some water weight. Or maybe not. I did notice that my scale says I'm a higher H20% as I get lighter and lighter. I guess that's true, considering I've been losing fat?

Anyway, I felt great at the gym today even though I was so light and still cutting. Must have been due to that extra day of rest. Once I get under 190lbs consistently for a week straight, I'll switch to maintenance.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 11, 2015, 09:50:04 pm
This happened at the gym today. Never heard more horrifying screams of pain in my life. His foot is completely in his shoe, btw. It looks like he barely has his shoe on, with his heel sticking out or something... but nope.


(http://i.imgur.com/0gTguqw.jpg)


Careful out there guys.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 11, 2015, 10:03:01 pm
poor guy.
Title: Re: Dreyth's New Journal
Post by: Coges on January 11, 2015, 11:16:22 pm
Oh wow that's horrible.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 12, 2015, 12:52:24 pm
Can't wait to squat again. Damn. I've got that "feeling" back where I can't wait to hit more PR's.

That's always a good sign! Today I'll do my pull day (non deadlift) and then push day again tomorrow so that I can be back on schedule.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 12, 2015, 01:38:32 pm
405lb squat at 195bw puts me at a 34-35in standing vertical:
http://www.higher-faster-sports.com/verticaljumpcalculator.html

I'll def be there. i think my estimated max is 405lbs as it is right now, and i'm down to 192bw.
Perhaps i'm capable of a 35in standing vertical (and who knows, maybe even 40in running) if i put in a lot of practice?

I should start playing a few pick up games. From what i remember, my movement efficiency in my jumps shoots up fast after about 2 weeks of playing 3-4 times a week. but i would like to put more emphasis on my standing vertical than i used to this time around.

I'll do that when I finish my cut.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 14, 2015, 09:38:54 am
Week 42
Quote
Tuesday - 01/13/14
195.6lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

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


Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 14
+270lbs x 11
+270lbs x 10

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> My chest felt like it was going to rip. It's because I benched just two days ago.
135 x 5                     >> Did not have adequate recovery, so I won't be myself over dropping a little this workout.
155 x 3                     >> Skipped the incline dumbell as well. I'm sure I'll PR next bench session.
195 x 1
225 x 1
200 x 10
200 x 9
200 x 5


Standing Cable Crunches
90 x 12 PR                     >> 2min rests.
90 x 10 PR
90 x 10 PR



I ate a ton the day before this since I had to workout 3 days in a row. Needed recovery. It made me shoot up 4lbs right away! I know it's water weight but its a bit discouraging to think that once I get to sub 190 like I'm aiming for, once I eat at maintenance I'll shoot up to about 193 or so :/ I'd like to stay at a consistent 190 for several weeks and get that tested 405lb squat at that weight.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 16, 2015, 09:34:51 am
Week 42
Quote
Thursday - 01/15/14

-= Workout Log =-

Deadlift
155 x 5                            >> The 425, which wasnt so hard last month before I missed my deadlift session and lost so much strength, was a MAX.
155 x 5                            >> It took a ton out of me. Plus I have no headphones (again). Even the 385x1 after that was tough.
205 x 3                            >> I need to add an extra deadlift day to get the strength back quicker. Just working up to a few singles at 385.
245 x 3
295 x 2
335 x 1
385 x 1
425 x 1
385 x 1

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3                  >> Forgot to rest 3min for final set, did 60sec by accident.
+50lbs x 2
+75lbs x 1
+55lbs x 6 PR
+55lbs x 5 PR
+55lbs x 3 PR
BW x 9
BW x 5
BW x 4


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 12 PR
30's x 5


Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                   >> Dropped again. Got pissed. Didn't do a 3rd set.
165 x 8

Didn't weigh myself this morning. I didn't want to see that I was heavy again because it would discourage me, especially since my deadlift is down right now as well as my seated cable rows. I'd be thinking "wtf... im trying to cut, but im a bit heaver than before AND my lifts are lower?"
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 17, 2015, 10:22:17 pm
Week 42
Quote
Saturday - 01/17/14

-= Workout Log =-

ATG Squat
135 x 8                         >> 3min rests.
135 x 8                         >> 315x10... boy that was tough! Feels great though!
135 x 5                         >> I'll move up to 355lbs next time.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 3
350 x 3
350 x 3
315 x 10 PR


Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 14
+270lbs x 12 PR
+270lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Failed the 6th rep on the last set. Just barely.
135 x 5
155 x 3
195 x 1
235 x 1
200 x 10
200 x 10
200 x 5


Incline DB Press
65's x 7                     >> 60sec rests.
65's x 4                     >> Went down since I failed on the bench. Made this tougher.

I think that by the time I can do 365 for 3x3, I'll be able to max out at 405lbs without too much stress. I'll give it 2 months.
Title: Re: Dreyth's New Journal
Post by: adarqui on January 18, 2015, 01:07:58 am
This happened at the gym today. Never heard more horrifying screams of pain in my life. His foot is completely in his shoe, btw. It looks like he barely has his shoe on, with his heel sticking out or something... but nope.

Careful out there guys.

damn that image is brutal.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 19, 2015, 07:05:22 pm
sick on the 315x10.  :ibsquatting:
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 20, 2015, 12:37:57 pm
Week 43
Quote
Monday - 01/19/14

-= Workout Log =-

Pendlay Rows
45 x 10                                      >> 2min rests.
95 x 5
155 x 5
205 x 3
245 x 1
275 x 1
255 x 6                                         
255 x 6
255 x 6


Seated Cable Rows
175 x 12                                        >> 60sec rests.
175 x 8

I'll make up the rest of the workout tomorrow. Squats, calf raises, benches, pull ups, lateral raises, abs. It's not so much really.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 20, 2015, 12:40:08 pm
Woke up with horrible wrist pain today. Left one. Its killing me! It's a little better now. Hopefully it doesnt stop me from benching later today. I think I slept with my hand in a weird position maybe.

Also, god damn my hip flexors are veryyyy uncomfortable. After those 315x10 squats, for the first time in my life i felt hip flexor pain after squatting. Always wondered how it happens to people and now I have it.

Did some research. It's caused by overactive hamstrings. When you squat and your hammies take over the glutes, it shifts your femur bone (i think thats the one) slightly out of alignment and makes it grind up against the hip socket. So the discomfort is actually in the hip socket cartilage itself, but since the hip flexor crosses over it, it feels like its in the hip flexors.

What everybody else does: stretch hip flexors.
What the actual solution is: foam roll hammies, activate glutes.

Edit: on second thought, stretching the hip flexors can help activate the glutes. antagonist inhibition.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 21, 2015, 10:36:09 am
Week 43
Quote
Tuesday - 01/20/14

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Damn that 365x3 was tough.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 3 PR
315 x 8 PR
315 x 2
315 x 2


Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5                                 >> How the hell did I drop so much here???
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 11
+270lbs x 11
+270lbs x 10
+270lbs x 10

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Was not feeling it.
135 x 5
155 x 3
195 x 1
235 x 1
200 x 10
200 x 10
200 x 3


Incline DB Press
65's x 8                     >> 60sec rests.
65's x 4

Pull ups
BW x 5                     >> 60sec rests, except 3min rest for final set.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 4
BW x 4
BW x 6

I think I'm due for a de-load. Maybe next week I'll just shave off one set on the big lifts like squats, benches, etc. Cut volume by 30-50%.
I need to get more protein in, and MORE SLEEP. That's the problem.

Didn't do lateral raises or abs. I'll just add them in next time.

http://www.youtube.com/watch?v=QizS1ijrME4

Form felt very shaky on first rep. You cant really see it much, but I felt it for sure. Took a lot out of me.
Title: Re: Dreyth's New Journal
Post by: vag on January 21, 2015, 11:26:38 am
Beautiful, solid, heavy and badass squat is beautiful, solid, heavy and badass.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 21, 2015, 11:32:16 am
Beautiful, solid, heavy and badass squat is beautiful, solid, heavy and badass.

Thanks! I'd like more bar speed on it though.
Title: Re: Dreyth's New Journal
Post by: Raptor on January 21, 2015, 11:38:54 am
I don't understand how can you squat with that narrow stance. My femurs would hit my hips like crazy plus I'd run out of the dorsiflexion after the first 1/4 squat portion.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 21, 2015, 01:38:41 pm
I don't understand how can you squat with that narrow stance. My femurs would hit my hips like crazy plus I'd run out of the dorsiflexion after the first 1/4 squat portion.

I used to squat with a wider stance and my feet pointed out 45 degrees. I NEVER understood how people used a narrow stance, and the most awkward thing of all: toes pointed forwards. That shit was so uncomfortable to me.

However, over the years, as I got stronger and stronger, I somehow gravitated towards a narrow stance. I never even noticed the transition happening. Just happened on its own. Same thing with the toes starting to point forward, but I think that foam rolling my IT bands and gluten facilitated that transition.

Btw, it really helps to force the knees out a lot. Makes the stance feel wider.
Title: Re: Dreyth's New Journal
Post by: Raptor on January 21, 2015, 05:33:09 pm
I laughed at "foam rolling gluten" :P

Yeah... it's just... I think a lot of it is in your body structure... femur lengths and all that. I just hate to do mobility work, I just don't "believe" in it. I'm like "yeah yeah... I'm stretching this for 5-10 minutes so what? maybe I'll see a 1% increase in mobility in like 5 years of doing this".
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 21, 2015, 08:26:59 pm
I laughed at "foam rolling gluten" :P

Yeah... it's just... I think a lot of it is in your body structure... femur lengths and all that. I just hate to do mobility work, I just don't "believe" in it. I'm like "yeah yeah... I'm stretching this for 5-10 minutes so what? maybe I'll see a 1% increase in mobility in like 5 years of doing this".

da heck?! the s is nowhere near the n... how did i write gluten instead of glutes?!

mobility work is boring as hell... if its stretching. foam rolling my IT bands and glutes takes just 2 minutes though and its not as boring as stretching!
i dont think ive stretched in months...
Title: Re: Dreyth's New Journal
Post by: Raptor on January 21, 2015, 08:46:02 pm
I might do some core and mobility work during my off days. I'll still go to the gym because at home I can't stop being lazy.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 23, 2015, 10:08:19 am
Week 43
Quote
Thursday - 01/22/14
193.8lbs | 15.0% bf | 61.9% H20

-= Workout Log =-

Deadlift
155 x 5                            >> Rests went by feel.
155 x 5                            >> Surprised I got 385x4.
205 x 3                            >> WHY DO I FEEL IT SO MUCH MORE IN MY QUADS THAN MY P-CHAIN?!
245 x 3                            >> Added back up sets this time.
295 x 2
335 x 1
385 x 1
405 x 1
385 x 4
355 x 3
335 x 5


Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3                  >> Forgot to rest 3min for final set, did 60sec by accident.
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 5
+55lbs x 4 PR
BW x 8
BW x 5
BW x 8

Gym closed on me. I thought I was there an hour earlier than I really was. I could use the de-load anyway.

What's pissing me off is that I'm not down to a consistent 192lbs or so. Wtf man.

I did have lower ab veins today though... not sure how.
Title: Re: Dreyth's New Journal
Post by: maxent on January 23, 2015, 10:21:53 am
Lower ab veins to me just mean a pump i think. I get them at the end of the day of lifting or towards the end of a 24hr long fast; even when obese. Not sure it means anything. Btw wonder what you look at 192?
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 23, 2015, 11:26:55 am
Lower ab veins to me just mean a pump i think. I get them at the end of the day of lifting or towards the end of a 24hr long fast; even when obese. Not sure it means anything. Btw wonder what you look at 192?

Didn't do abs today, no ab pump!
I have a pic of me at 192 earlier in this thread, around page... 10 i think? No idea. I'll find it later.
Title: Re: Dreyth's New Journal
Post by: maxent on January 23, 2015, 11:28:11 am
Pullups are an ab exercise, or any other compound but yeah haha.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 23, 2015, 11:30:21 am
^^ I dont get a pump from them. And if they caused my ab veins to come out, I would have noticed by now, especially from direct ab exercises! My bicep veins were coming out a lot too. Has something to do with hydration and blood vessel dilation... and low bodyfat too.

Here's me at 190:

(http://i.imgur.com/UoZnTwB.png)

That was on November 10th, 2013. My old log actually. Not this one.

Lifts at the time were: http://www.adarq.org/progress-journals-experimental-routines/dreyth's-no-more-fucking-excuses-journal/255/
Title: Re: Dreyth's New Journal
Post by: maxent on January 23, 2015, 11:33:12 am
^^ I dont get a pump from them. And if they caused my ab veins to come out, I would have noticed by now, especially from direct ab exercises! My bicep veins were coming out a lot too. Has something to do with hydration and blood vessel dilation... and low bodyfat too.

Here's me at 190:

(http://i.imgur.com/UoZnTwB.png)

Fair. Looking lean there brah. Good job.  :headbang:
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 24, 2015, 07:48:10 pm
Week 43
Quote
Saturday - 01/24/14
191.4lbs | 14.5% bf | 62.2% H20

-= Workout Log =-

ATG Squat
135 x 8
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
405 x 20sec unrack
455 x 20sec unrack
405 x 1 PR

Bench Press
45 x 15                                   >> 2min rests.
95 x 8                                 >> Was too dead after squatting. Don't care much that I dopped; it's expected.
135 x 5
155 x 3
195 x 2
235 x 1
200 x 10
200 x 6
200 x 5

http://www.youtube.com/watch?v=afFmSGMGCEM

So let me explain. I get to the gym and I'm in a pretty good mood. Then I start squatting, and the weights feel pretty light. Reps are explosive. I think to myself, "today might be the day."
The 345 was harder than expected. I said whatever, I'll push through. The 375 was pretty tough. I was doubting myself, but then I realized with music and getting hyped up, I can definitely get 405lbs.

I listened to music and got EXTREMELY hyped up. In fact, I had an adrenaline rush. After unracking the bar, I stood for like 15 seconds straight (the vid doesn't show it all). My legs were shaking from the adrenaline. Pretty crazy. I felt a little unstable. I knew that I had the strength to lift 405, however, I didn't feel stable enough to do it. I was about to back out. I didn't want to get injured.

Then, as I'm standing there, the bar literally starts to feel lighter on my back, mid set. That has never happened to me before in my life! It was pretty damn cool to ACTUALLY FEEL the effects of adrenaline AS it's happening! So the weight feels light and then I get my confidence to squat even though my legs feel very shaky.

Personally I felt like I could have gotten an inch lower and really mash my hams to my calves like I usually do, but whatever. It' still ATG. I also feel like I could have hit 425lbs to be honest. I'll take the 405 though.

Last workout I squatted 360x3. So knowing that, my max is 405. That's a 45lb difference. I'll use my 3RM to gauge my max from now on. eg, 385x3 will give me a 435lb max. Actually a little more than that, but I like to take conservative figures for maxes. Not that it matters anyway; I'm not competing. I don't have to TEST my max. I just need to GET STRONGER so i can jump higher. But it's just cool to know my max.
Title: Re: Dreyth's New Journal
Post by: ChrisM on January 24, 2015, 08:33:43 pm
Beautiful!
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 24, 2015, 10:01:41 pm
Beautiful!

Thank you!
Title: Re: Dreyth's New Journal
Post by: adarqui on January 25, 2015, 09:52:46 am
...
Then, as I'm standing there, the bar literally starts to feel lighter on my back, mid set. That has never happened to me before in my life! It was pretty damn cool to ACTUALLY FEEL the effects of adrenaline AS it's happening! So the weight feels light and then I get my confidence to squat even though my legs feel very shaky.
...

damn.. interesting.

edit: Reminds me of how Kingfish squats. Waits quite a bit before his first rep.
Title: Re: Dreyth's New Journal
Post by: Raptor on January 25, 2015, 10:34:01 am
Did you always had that much available dorsiflexion or...? That's pretty crazy.
Title: Re: Dreyth's New Journal
Post by: taco on January 25, 2015, 01:22:27 pm
Last workout I squatted 360x3. So knowing that, my max is 405. That's a 45lb difference. I'll use my 3RM to gauge my max from now on. eg, 385x3 will give me a 435lb max. Actually a little more than that, but I like to take conservative figures for maxes. Not that it matters anyway; I'm not competing. I don't have to TEST my max. I just need to GET STRONGER so i can jump higher. But it's just cool to know my max.

Woordd! I saw your r/fitness post, great form + lift!
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 26, 2015, 09:37:11 am
Did you always had that much available dorsiflexion or...? That's pretty crazy.

I'm pretty sure I did. When I used to squat parallel and/or with a wider stance and toes pointed out more, i didnt dorsiflex as much. Thats because mechanically it wasnt necessary. but i COULD have had the same dorsiflexion had i went atg and narrow.

my dorsiflexion isnt limited by my calf flexibility at all. its limited by.... my foot?
analogy: how much can you flex your elbow? why cant you go any further, is it because the tricep is tight? no, its because your bicep is in the way.

same thing with my ankles. i cant dorsiflex more than i already do unless i change the structure of my feet and ankles.

Title: Re: Dreyth's New Journal
Post by: Dreyth on January 26, 2015, 09:41:37 am
Week 43
Quote
Sunday - 01/25/14

-= Workout Log =-

Pendlay Rows
45 x 10                                      >> 2min rests.
95 x 5
155 x 5
205 x 3
245 x 1
275 x 1
255 x 6                                         
255 x 6
255 x 6


Seated Cable Rows
175 x 12                                        >> 60sec rests.
175 x 8

Super Strict Lateral Raises
30's x 3                                        >> 60sec rests.
35's x 2                                        >> Man I haven't done these in a while!
40's x 1
35's x 12
35's x 10
35's x 5


Pull ups
BW x 5                                        >> 60sec rests, except 3min rest for final set.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 6
BW x 4
BW x 10

Hanging Leg Raises
10                                        >> 60sec rests.
10
2
Title: Re: Dreyth's New Journal
Post by: Raptor on January 26, 2015, 12:58:13 pm
Did you always had that much available dorsiflexion or...? That's pretty crazy.

I'm pretty sure I did. When I used to squat parallel and/or with a wider stance and toes pointed out more, i didnt dorsiflex as much. Thats because mechanically it wasnt necessary. but i COULD have had the same dorsiflexion had i went atg and narrow.

my dorsiflexion isnt limited by my calf flexibility at all. its limited by.... my foot?
analogy: how much can you flex your elbow? why cant you go any further, is it because the tricep is tight? no, its because your bicep is in the way.

same thing with my ankles. i cant dorsiflex more than i already do unless i change the structure of my feet and ankles.



Hm... yeah but in my case, the difference of dorsiflexion between my left and right ankles is tremendous.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 26, 2015, 02:47:32 pm
^ interesting. whats causing it? structure, or calf/achilles tightness?
Title: Re: Dreyth's New Journal
Post by: LBSS on January 26, 2015, 02:49:37 pm
wrong analogy, dreyth. ankle isn't like your elbow, it's like your wrist. dorsiflexion can definitely be limited by stiffness on the back side of your leg, and while your foot gets in the way of extreme end-ROM, the limiting factor for most people is soft tissue. the classic illustration of this is people from places where chairs are not common, who spend their whole lives moving in and out of deep squats and are capable of a lot of dorsiflexion with minimal effort. e.g., this guy

(http://www.easyvigour.net.nz/fitness/pBshMnSqt.jpg)

similarly, wrist dorsiflexion can be limited (and often is) by forearm muscle/tendon tightness and immobility.
Title: Re: Dreyth's New Journal
Post by: Raptor on January 26, 2015, 05:18:41 pm
Yeah I have the same issues with my wrist.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 26, 2015, 06:19:27 pm
wrong analogy, dreyth. ankle isn't like your elbow, it's like your wrist. dorsiflexion can definitely be limited by stiffness on the back side of your leg, and while your foot gets in the way of extreme end-ROM, the limiting factor for most people is soft tissue. the classic illustration of this is people from places where chairs are not common, who spend their whole lives moving in and out of deep squats and are capable of a lot of dorsiflexion with minimal effort. e.g., this guy

(http://www.easyvigour.net.nz/fitness/pBshMnSqt.jpg)

similarly, wrist dorsiflexion can be limited (and often is) by forearm muscle/tendon tightness and immobility.

I was talking about my own ankles. The back sides of my legs arent stiff. I can "stretch" my calves on the edge of a block and go as far as possible and not feel a stretch like I used to.

Whats limiting me there? What are the ways to continue increasing my dorsiflexion at this point?
Title: Re: Dreyth's New Journal
Post by: LBSS on January 26, 2015, 06:39:48 pm
oh, fair enough. nah, your dorsiflexion is great. don't worry about it.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 26, 2015, 07:08:13 pm
oh, fair enough. nah, your dorsiflexion is great. don't worry about it.

I do vaguely remember reading somewhere that stretching the front of your ankle will help loosen up that tissue or something and allow even greater dorsiflexion than before.

Bullshit???
Title: Re: Dreyth's New Journal
Post by: acole14 on January 26, 2015, 09:59:46 pm
Man, that squat made my day. Just gorgeous. SVJs soon? Would be interested to see where it's at. Keep it up!
Title: Re: Dreyth's New Journal
Post by: Coges on January 26, 2015, 10:45:03 pm
Great squat but the best part of the video has to go to the "fuck yes" at the end.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 27, 2015, 01:55:49 am
I didnt expect the fuck yes when i watched the vid lol. That was the guy recording.

Ill be working on some SVJ's soon. Probably more seriously when I get to a 2.25x bodyweights squat. Im just chasing relative strength for now.

I barely ever jump (maybe once a month) but i can hang on the rim from a stand still right now. Yesterday i threw down a few two handers pretty easily. I can definitely tomahawl after 2-3 weeks of basketball. I feel very uncoordinated right now.

Summer time i should be hitting all-time PR's in my jump... For the first time in 5 years :)
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 28, 2015, 12:44:59 pm
Gym was closed yesterday due to the storm. I maxed out 3 days ago. So i've been inactive and recovered.

I'll test out my vertical today and see what I'll be jumping... cant do running jumps tho, its volleyball day at the gym. they take up the whole court.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 29, 2015, 03:45:18 pm
Accidentally slept after work yesterday so I missed out on the gym. Again.

Haven't squatted since saturday. Havent lifted since sunday. It's now thursday.

My squat and deadlift will undoubtedly drop because its been too long of a hiatus... but my jumps will probably be high as hell today, with what little movement efficiency i have.

we'll see!
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 30, 2015, 01:26:13 pm
Week 44
Quote
Thursday - 01/29/14
190.2lbs | 14.5% bf | 62.5% H20

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Back up sets will be 3x5, 3x6, 3x7, then 3x8.
135 x 5                         >> I prefer steady improvements rather than aiming for as many reps as possible and getting 8,5,2 or something.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 5
315 x 5


Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 10

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Damn I dropped a lot.
135 x 5                     >> I'm aiming for 3x10. I've decided to keep doing sets till I hit 30 reps total.
155 x 3
195 x 1
235 x 1
200 x 10
200 x 7
200 x 6
200 x 4
200 x 2


Incline DB Press
65's x 12                     >> 60sec rests.
65's x 6

Standing Ab Crunches
90 x 15 PR
90 x 12 PR
90 x 10 PR

Did some jumping beforehand. Didn't get as high as I wanted off run ups to be honest. Almost two-hand tomahawked a women's ball though. I got high enough for it but kept missing.

As for standing jumps... I can touch the rim with two hands. With one hand, I surprised myself and got the bottom of my palm on the rim. After two weeks of practicing standing jumps, I should really be able to get my wrist to the rim.

This calculator http://www.higher-faster-sports.com/verticaljumpcalculator.html (405max, 190bw) puts my standing vert at >35" and I'm nowhere near that. I have shitty movement efficiency. I have barely jumped in the past year. But that's good -- it means I can potentially jump much higher with practice! On top of that I was pretty bad with my arm swings and stuff.

I think I hit a 30" standing vert today. I need to measure my reach accurately though.

On another note, I finished my cut. I'm at 190lbs. I will probably bounce between 189-193 though. I know that going to maintenance cals right now will immediately bump me up to 193 or so from the water weight and glycogen storage. I would like to stay at ~190 for a good two months or so at this point. I want to regain the little strength I've lost in the last two months.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 30, 2015, 01:30:34 pm
uh, aren't you the same height as me? your reach is probably a little higher because i've got shortish arms but not THAT much higher. i touch 7'6 standing still, which means bottom of palm at rim is about 35-36".
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 30, 2015, 02:08:54 pm
uh, aren't you the same height as me? your reach is probably a little higher because i've got shortish arms but not THAT much higher. i touch 7'6 standing still, which means bottom of palm at rim is about 35-36".

I'm 6 or 6'1. I remember having slightly short arms for my height when I was in high school at least. I think my reach IS 7'6 actually.... I'll measure anyway.
if I have a 35" vert already then i can probably hit 37" with some practice. I've always been more plyometrically efficient (remember when i used to be a weak ass 1 leg jumper but still dunked easily) so i benefit a lot from relative strength gains.

wait wait wait. 37"? thats so close to 40. that cant be. Thats nuts! I may have a 7'8 or 7'9 reach.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 30, 2015, 03:09:48 pm
if you're a couple inches taller (i'm 5'11 in the morning, lol) and have normal arms then yeah your reach is probably ~7'8-9.
Title: Re: Dreyth's New Journal
Post by: gukl on January 30, 2015, 03:11:59 pm
Damn T. Rex arms

I'm 6' with an 7'11/8' reach lol.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 30, 2015, 03:22:21 pm
Damn T. Rex arms

I'm 6' with an 7'11/8' reach lol.

t rex arms, and i still cant bench for shit


 :raging:
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 30, 2015, 08:11:29 pm
Just measured my reach at 92" so lets call it 93" in converse sneakers.

Rim touch - 27"
Bottom of palm - 33"
Palm over rim - 35"

Pretty sure I can get my palm over the rim from a standstill. Just need more practice. Ill be trying twice a week from now on.
And from what I remember, my running vert was about 6" higher than my standing. I could potentially be at a 40" running vert after lots of practice!!!

Im still focusing on gaining some more relative strength though. Im a bit addicted to it.
Currently: Squat 365x3, 405x1 @190lbs
Short term goal: Squat 385x3 @ 195lbs or less.
Hope to get there by June. Im 100% certain I could jump 40" running at that point.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 02, 2015, 12:15:14 pm
Havent lifted since Thursday. Skipped my deadlift day.

Muscles are recovered, but I've been sleeping like complete crap. I'll still test out some jumps today though and see what happens.

I'm switching to full body workouts today.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 03, 2015, 03:50:13 pm
Week 45
Quote
Monday - 02/03/14
190.2lbs | 14.2% bf | 62.5%


-= Workout Log =-

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


Bench Press
45 x 15                              >> 2min rests.
95 x 8
135 x 5
185 x 2
225 x 1
200 x 8
200 x 6
200 x 6
200 x 5
200 x 5


Calf Raises
+90lbs x 5                           >> 60sec rest.
+180lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 7


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

What a horrible workout. Couldnt even do all my calf raises. My upper body strength has really dropped. Squats not so much. My deadlift has probably dropped a good amount by now too.

No way I could do full body workouts right now. I'm sleep deprived and dropped to 188lbs!!! My 190.2lbs morning weight was before taking a shit. Later at the gym I was 188lbs.


I do look cut as a mother fucker though  :trolldance:

I'm switching to an upper/lower split as my schedule is a little erratic. Upper/lower gives me more flexibility than push/pull. I can do more days in a row of upper/lower because it wont make me squat and dead day after day. I'll have rest in between.

Officially starting maintenance now. I want to stay at 190-192 for a few months and slowly build my strength back up to where it was before I lost any.

Going to have to figure out how to change my squats and deads though.
Title: Re: Dreyth's New Journal
Post by: LBSS on February 03, 2015, 04:35:03 pm
\
Going to have to figure out how to change my squats and deads though.

end of caloric restriction = MOAR VOLUME.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 03, 2015, 05:23:30 pm
Going to have to figure out how to change my squats and deads though.

end of caloric restriction = MOAR VOLUME.

Thinking of this:

Lower A
Squat - 3 3 3 10
Deadlift 1x5
Back Extensions 3x12
Calf Raises 5x8-15

Lower B
Squat 3 8 8 8
Deadlift  1x5
Back Extensions 3x12
Calf Raises 5x8-15

Of course my deadlift will suffer from doing them after tough squats... but I'll be deadlifting twice a week this time around. So that should make up for it. Doing lower body only twice a week will leave a day in between for lots of jump practice.

Havent hit my hammies hard in months. Still didnt find a substitute for leg curls or back extensions but I'll have to figure that out.
Title: Re: Dreyth's New Journal
Post by: LBSS on February 03, 2015, 05:57:30 pm
yeah that could work. what's the progression like? would the 3 set be the same both days?
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 03, 2015, 07:56:37 pm
yeah that could work. what's the progression like? would the 3 set be the same both days?

Im allowing for a little buit of autoreg. 3x3 is same weight across. Same with 3x8. But i can choose whether i want to increase weight on the top sets or on the back up sets based on how im feeling that day.

Ill aim for something like this the first week

Squat 365x3, 315x8, 315x8, 315x8
Squat 355x3, 355x3, 355x3, 315x8

I wont get all 3x8 with 3 plates at first but im aiming for it.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 06, 2015, 09:43:12 am
Week 45
Quote
Thursday - 02/06/14

-= Workout Log =-

Deadlift
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1

Pull ups
BW x 5
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 3


Bench Press
45 x 15                              >> 2min rests.
95 x 8                                 >> These went up a bit so that's nice.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 7
200 x 7
200 x 6


Seated Cable Rows
140 x 5                             >> 60sec rests.
165 x 12
165 x 12
165 x 8


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

Transitioning into an upper/lower split.

Today (Friday) I work 9:30am - 6:30pm. Then I work a double doorman shift, from 11:00pm to 3:00pm into Saturday afternoon. I may be lucky to get 2 hours of sleep in between.
I'll be dead Saturday. So if I lift saturday, it'll be a light upper body day. But I'm planning on lifting lower body on Sunday. I don't need this second job at all but I'm kind of addicted to paychecks.

Anyway, pretty sure this is the best my physique has looked in its life. But I feel like I'm losing my sex drive again. I don't have that giant appetite like I used to either (my appetite and sex drive seem to go hand in hand). I really don't hope I get the problem that I had last year!!!

But I also haven't been getting good sleep at all. So that's partially to blame. Time to up the protein intake, the creatine intake (been getting like 15g/week lately), and the amount of sleep I get.
Title: Re: Dreyth's New Journal
Post by: LBSS on February 06, 2015, 11:35:32 am
low sleep DEFINITELY affects sex drive for me. even just a couple of days in a row. can't hate on wanting the extra cash but weird hours mess you up in all kinds of ways.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 06, 2015, 12:45:05 pm
low sleep DEFINITELY affects sex drive for me. even just a couple of days in a row. can't hate on wanting the extra cash but weird hours mess you up in all kinds of ways.

i'll try to get good sleep up through valentine's day. im buying some vitamin d3 too today, it'll help my mood.
but man i just cant say no to easy money :/
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 08, 2015, 11:18:23 pm
Week 45
Quote
Sunday - 02/08/14
189.6lbs | 14.1% bf | 62.6%


-= Workout Log =-

Squat
135 x 8                       >> 2min rests.
135 x 8                       >> The 365x3 was shaky. Took tons of grunting to get it out.
135 x 5                       >> The back up sets felt soooooo solid. Nice to PR in squats again finally!
185 x 5                       >> I noticed that my squats actually work my calves a lot!
185 x 5
225 x 3
275 x 2
315 x 1
365 x 3
315 x 8
315 x 4 PR
315 x 3 PR


Deadlift
225 x 3                           >> Okay I have to figure something out here.
275 x 2
335 x 1
385 x 0

Back Extensions
BW x 5                                >> 60sec rests.
45 x 12                       >> Damn this hits my p-chain harder than deadlifts ever do anymore.
45 x 12
45 x 8

Calf Raises
+90lbs x 5                           >> 60sec rests.
+180lbs x 3                         >> I'll only be doing three sets of these. Squats already work them a good amount.
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 8


Hanging Leg Raises
10                              >> 60sec rests.
7                                >> Didn't feel like killing myself.

Feeling great today!!! Been taking 15g creatine a day and got plenty of sleep after my crazy 24 out of 28 hour work shift. No longer cutting either, so that's nice. Upping the protein intake tomorrow.

This is the first workout in months where I feel refreshed afterward. I'm glad I stopped the ab work short so I don't feel the stress levels going up. I notice that when I dread finishing the workout, I feel more stressed (like right there at the gym) and I can't bear to listen to music on my headphones anymore. I get more irritable. Pretty sure that's a sign of cortisol levels rising.

I have to figure something out with my deadlifts. I'm too dead to do them straight after squats. Right now I'm doing an upper/lower split... but I wonder if I put bench presses in between squats and deads so I have more time after squats to recover... and then just move my abs to my upper body day? Alternatively I could just wait like 15min after squats to deadlift but I don't want my workouts taking so long.

I'll see how the next few workouts go and then I'll make a decision.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 09, 2015, 09:36:07 am
Had absolute shit sleep. Sucks cuz I felt amazing yesterday. Woke up in the mdidle of the night to go vomit. Diarrhea too. Also had diarrhea twice this morning.

I'm better now, but still feeling ever so slightly nauseous. Damn. I was so excited to get my sleep schedule down and feel good this whole week... tomorrow will be better!
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 10, 2015, 09:41:23 am
Could barely eat yesterday. No appetite from being sick. I did get a ton of sleep though and I feel soooo much better today.

I weighed 187.2lbs this morning and that was before even taking my morning shit. So probably 186. I can't remember the last time I was this light. I'm going to force feed myself today.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 11, 2015, 09:30:50 am
Week 46
Quote
Tuesday - 02/10/14
187.2lbs | 13.6% bf | 62.9% H2O


-= Workout Log =-

Bench Press
45 x 15                       >> 2min rests.
95 x 8                         >> Increased by just a tiny bit.
95 x 8
135 x 3
155 x 3
185 x 2
235 x 1
200 x 10
200 x 8
200 x 7
200 x 5


Incline DB Bench
65's x 6                            >> 60sec rest.
65's x 4

Pull ups
BW x 5                                >> 3min rests for weighted sets, 60sec rests for backup sets except 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 4 PR
BW x 8
BW x 4
BW x 7


Lateral Raises
30's x 3                           >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 6


Cable Rows
140 x 5                              >> 60sec rests.
165 x 12                   >> Again cut out the final set of my workout. I didn't want to get beat down.
165 x 12

Well, considering I weighed 186 at the gym today... this workout wasn't so bad. I'm really impatient about getting my strength back:

Bench 10, 10, 8
Lateral raise 12, 12, 9
Cable Row 12, 12, 10

I think those were my PR's at the weights i attempted today. I'm not far off by any means, but i've been below those numbers for weeks now and it's annoying!

On a positive note, I am the most ripped I have ever been in my life.
Title: Re: Dreyth's New Journal
Post by: LBSS on February 11, 2015, 03:29:08 pm
once i can dunk i think i'm going to make getting jacked my next goal. would be fun to be shredded and 10 pounds heavier than i currently am.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 11, 2015, 05:50:13 pm
once i can dunk i think i'm going to make getting jacked my next goal. would be fun to be shredded and 10 pounds heavier than i currently am.

lowering bodyfat is also a good way to increase relative strength!
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 17, 2015, 03:38:46 pm
didnt type up my last 3 workouts.

so pissed.

weighed 191 my last workout yet was weaker than ever

makes me feel like im wasting so much time



i'm going to come up with a 12 week recovery plan and build back up to my PR's without gaining bodyweight. i think i just have to scale back the weights on everything. the first weeks will feel easy as fuck and i'll probably feel like i'm wasting my time. however, i think it's necessary. and i'll probably feel great, leaving the gym feeling refreshed. i've been getting really good sleep lately too.

i looked back at my log and i already beat all the PR's i wanted to hit by July 1st and I did it at 192lbs instead of <200 like original planned. so i'm way ahead in a long-term scope. i have to focus on THAT. so i'll be taking it easy.

the weights may feel too light, so i'll make sure to give it 100% on every rep.

i'll draw it up later.
Title: Re: Dreyth's New Journal
Post by: adarqui on February 17, 2015, 07:34:12 pm
On a positive note, I am the most ripped I have ever been in my life.

nice. you've been pretty ripped before. sounds like you're shredded now.


once i can dunk i think i'm going to make getting jacked my next goal. would be fun to be shredded and 10 pounds heavier than i currently am.

nice
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 23, 2015, 12:01:15 pm
Dreyth's 10 Week 10% Reset
http://i.imgur.com/z0Gge9I.png


Format: upper/lower, lift 4x a week

Squat 1x3, 3x8
Bench 3x10
Deadlift 1x5
Back Ext 3x12
Calf 3x15

Pendlay Row 3x8
Cable Row 2x12
Lateral Raise 3x12
BW Pull Ups 5x10
Ab Wheel 3x10

Squat 3x3, 1x10
Bench 3x10
Deadlift 1x5
Back Ext 3x12
Calf 3x15

Pull up 3x6 weighted, 3xMax BW
Lateral Raise 3x12
Cable Rows 3x12
Hanging Leg Raise 3x10




Lowering all my lifts by 10% and then working back up to my PR's within 10 weeks. I think this should be good:

Week 1 - 90%
Week 2 - 91%
Week 3 - 92%
...
Week 10 - 99%

I want to be at 192lbs max by week 10.

Deadlifts will definitely have to be lowered though. I'll adjust the spreadsheet.

After that I'm back at re-attempting my PR's. Actually even week 9 and 10 i may be hitting PR's, since I'm doing them at weights where I never actually hit my prescribed reps before. I may hit them this time around.




If you look, lateral raises are at 30lbs for first 5 weeks and then 35lbs for the next five. So I will adjust my reps and gradually improve them.

Bodyweight pull ups will be done in sets until I can hit my prescribed TOTAL reps. Sets will be capped at 10 reps each.

On the days I do weighted pull ups, I also do bodyweight pull ups after them. Not sure how to cap those on the easy days. Maybe 3x5 at the start?





The important thing is to not chase numbers at all. The first few weeks will be easy as hell. This doesn't mean I rep out on all my lifts. The point is to GRADUALLY get back to where I was. If I rep out, then I'll stay burned out. It'll be a max effort workout instead of a light one.

However, I WILL perform all reps with 100% intensity and get my body used to doing that.
Title: Re: Dreyth's New Journal
Post by: LBSS on February 23, 2015, 02:40:19 pm
i like it, looks solid.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 24, 2015, 09:34:18 am
Week 48
Quote
Monday - 02/23/14
191lbs

-= Workout Log =-

Squat
135 x 8                       >> 2min rests.
135 x 8
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
315 x 1
325 x 3
280 x 8
280 x 8
280 x 8


Bench Press
45 x 15                        >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 10


Deadlift
245 x 5
295 x 3
335 x 5

My hamstrings were sore for TWO WEEKS after those back extensions. And I haven't deadlifted since then. So I took it easy on the hams today. Didn't have time for calf raises but I'll just throw them into my next workout, no biggie.

So I thought these workouts would be easy since I scaled back the weight... well... since I only lifted upper/lower only one time each last week, my strength has dropped of course.

I could not have managed a single extra rep of squats or benches. Damn. But it's just that my CNS sucks from not practicing the lifts. The strength should increase quickly.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 25, 2015, 09:46:25 am
Week 48
Quote
Tuesday - 02/24/14
189lbs

-= Workout Log =-

Pendlay Rows
45 x 15                       >> 2min rests.
95 x 5
135 x 5
175 x 3
205 x 1
220 x 6
220 x 6
220 x 6


Seated Cable Rows
155 x 12                       >> 60sec rest.
155 x 12

Lateral Raises
25 x 3                        >> 60sec rests.
30 x 2
35 x 1
30 x 8
30 x 8
30 x 8


Pull Ups
BW x 5                       >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10


Calf Raises
+0lbs x 5                                  >> 60sec rests.
+90lbs x 5
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15

Super Strict Hanging Leg Raises
8                           >> 60sec rests.
6
4

Slightly easy workout... which is what I want. I want to work back up to my PR's from weights that actually feel easy. Both rows were a little tough though.

These workouts better get easier, fast. Because if they don't, and I'm using all these lighter weights, that just means I lost a lot of strength. On top of that it means I'm not really resetting at all. It would mean im still grinding and it will lead to more stalling. I hope my CNS re-gains kick in fast and make the weights feel as light as they should be!
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 27, 2015, 09:57:04 am
Week 48
Quote
Thursday - 02/26/14
191lbs

-= Workout Log =-

Squat
135 x 8                       >> 3min rests.
135 x 8                       >> Wow wtf. The triples were hard. How the hell did I ever do 365x3 before?! Fuck man...
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
310 x 3
310 x 3
310 x 3
280 x 10


Bench Press
45 x 15                        >> 2min rests.
95 x 8                          >> These got just a tiny bit easier. Could have managed one more rep on last set (as opposed to zero more reps last workout).
135 x 5                        >> However, the first few weeks of the reset are supposed to be EASY.
185 x 3                        >> I'm scheduled for another 4 workouts at 180lbs though.
225 x 1                        >> So what I'll do is drop to 170lbs for a workout, then 175lbs, then back to 180lbs and continue as planned.
180 x 10                     >> I want to be absolutely certain that my bench won't stall because I'll be way too pissed if it does.
180 x 10
180 x 10


Deadlift
335 x 5                >> This was noticeably easier than last time, even without warm up sets.

Back Extensions
BW x 12                          >> Took it easy since this made my hams sore for two weeks last time I did them heavy. 3x12 next time.

Hack Squat Machine Calf Raises
+0lbs x 5                              >> 60sec rests.
+90lbs x 5                            >> These are pretty damn tough. I'm going to scale back.
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15

Will edit my spreadsheet to adjust the weights.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 27, 2015, 10:27:51 am
Spreadsheet updated. Changes:

 - Lowered weight on squats by 5lbs across the board
 - Lowered weight on deadlifts by 10lbs across the board
 - Lowered weight on calf raises by 20lbs across the board
 - Lowered weight on pendlay rows by 10lbs across the board
 - Lowered weight on cable rows by 5lbs across the board
 - My gym has 32.5lb dumbells, so I made a more gradual progression for lateral raises
 - Made a steeper progression for weighted pull ups by lowering weights at the start and middle but keeping the end the same
 - Made a steeper progression for bench presses by lowering weights at the start and middle but keeping the end the same

It wasn't a true 10% reduction on squats and bench presses... Reason being I never actually hit 365x3 and then 315 x 8, 8, 8 on my squats! I got like 8, 6, 2 on the back up sets.
Same with my bench presses. I never actually hit 3x10 with 200lbs... so I should have taken 90% of 195, not 90% of 200.
Not to mention, my deadlift PR is 385x5. But how could I work back up to that when now I deadlift in the same session that I squat in? So I lowered the weights on deads.
Calf raises felt too heavy too. This is a reset. I need some headroom to get back into my weights again. It's supposed to feel a bit easy in the first few weeks.
Pull ups were lowered too. It's not a true 10% reduction if I lower the working weight from 55lbs to 50lbs or something... what about my whole bodyweight?

I will stick to the progression I laid out no matter if it feels to easy/I'm progressing faster than expected. But once I finish all 10 weeks, I'll go by feel again.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 02, 2015, 09:29:14 am
Week 48
Quote
Friday - 02/27/14
191lbs

-= Workout Log =-

Pull Ups
BW x 5                        >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3                    >> For the back up sets, I knock them out quick non-stop and stop myself what feels like 2-3 reps shy of failure.
+50lbs x 2                    >> That's why the reps are so low. Usually I knock them out quick, rest a few sec, knock out more, etc
+75lbs x 1                     
+30lbs x 6
+30lbs x 6
+30lbs x 6
BW x 6
BW x 4
BW x 4


Lateral Raises
25's x 3                >> 60sec rests.
30's x 2                >> Nice and easy. Increasing slowly on purpose. I could easily hit 3x12 on these right now.
35's x 1
30's x 10
30's x 9
30's x 8


Cable Rows
120 x 5                   >> 60sec rests.
145 x 12                >> Harder than I wanted them to be, but it's probably because my form is excellent on them.
145 x 12
145 x 12


Hanging Leg Raises
8                >> 60sec rests.
7                >> Forgot my ab wheel so I did these again. Increased reps by very little on purpose.
6

Nice workout feel great. And now I have the weekend off!
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 02, 2015, 05:06:09 pm
I work 9:30 - 6:30 5x a week.
I took an overnight 11pm-7am shift for my second job tonight. I'm going to lift weights after work and before that shift anyway though... last time i squatted and benched was thursday...

I'll probably push tomorrow's workout back a day. thats fine. im still lifting 4x a week!

Hopefully I can get 1-2 hours of sleep during this overnight shift and then an hour at home after that.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 03, 2015, 10:22:42 am
Week 49
Quote
Monday - 03/02/14

-= Workout Log =-

Squat
135 x 8                       >> 3min rests.
135 x 8                       >> Shit. Did the wrong rep scheme. Was supposed to do 325x3, and then 3x8 at 280.
135 x 5                       >> It's okay though. No biggie. Next workout is 310 at 3x3, then 280x10 lol. So this was tougher but still easy-ish. That's good.
185 x 5                       >> I'll just switch the rep schemes for this week.
185 x 3
225 x 3
275 x 2
315 x 1
325 x 3
325 x 3
325 x 3
280 x 10


Bench Press
45 x 15                        >> 2min rests.
95 x 8                           >> Why the hell was this kinda tough...
135 x 5
185 x 3
225 x 1
170 x 10
170 x 10
170 x 10


Deadlift
245 x 3                    >> Was supposed to do only 340lbs... whoops. This got easy though. Deadlifting 2x a week makes a huge difference.
295 x 1
345 x 5

Back Extensions
BW x 12                     >> 60sec rest.
BW x 12

Didn't have time for calf raises. Had to leave for work. I'll just do them on my upper body day.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 05, 2015, 09:53:17 am
Week 49
Quote
Wednesday - 03/04/14
194lbs

-= Workout Log =-

Pendlay Rows
45 x 15                       >> 2min rests.
95 x 5
135 x 5
185 x 3
210 x 6
210 x 6
210 x 6


Seated Cable Rows
150 x 12                       >> 60sec rest.
150 x 12

Lateral Raises
25 x 3                        >> 60sec rests.
30 x 2
35 x 1
30 x 12
30 x 10
30 x 8


Pull Ups
BW x 5                       >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 2


Calf Raises
+225lbs x 15                       >> 60sec rests.
+225lbs x 15
+225lbs x 15

Super Strict Hanging Leg Raises
8                           >> 60sec rests.
8
6

Damn I've been eating a lot of junk lately and jumped up in water weight and maybe a pound of fat too. Time to scale it back.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 05, 2015, 11:58:06 am
Another overnight shift tonight. I'm not lifting today after work anyway.

Hope to get 2 hours of sleep before the overnight... then 2 hours during... then 1 hour after the overnight and before my morning job.

I should be good and have enough energy to lift tomorrow and stay on schedule!
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 10, 2015, 10:24:04 am
did my next workout but didnt log it. i need to make the squat x3 x8 x8 x8 a little lighter... the back up sets are too heavy.

in additino i missed my next workout after that one^ that i didnt log. also im behind by a day on top of that. i got really sick. stomache problems. slight fever.

this fukking sucks man. not sure if I want to start the 10 week reset over again. i'll see how my workout feels today. god damn i was making solid progress for months and now i suck again. this always happens to me.
Title: Re: Dreyth's New Journal
Post by: LBSS on March 10, 2015, 10:29:51 am
sleeeeeeeeeeeeeeeeeeeeeeeeeeeep.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 13, 2015, 09:48:15 am
Week 50
Quote
Tuesday - 03/11/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Holy fuck 260x8 was a cardio workout. What is going on with me.
135 x 5                      >> Was too lazy to finish the sets.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
260 x 8
260 x 1


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
175 x 10
175 x 10
175 x 10
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 13, 2015, 09:52:08 am
Week 50
Quote
Wednesday - 03/11/14
185lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
175 x 2
210 x 6
210 x 6
210 x 6


Seated Cable Rows
150 x 12                      >> 60sec rests.
150 x 12

Lateral Raises
25's x 3                      >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 8


Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 1
BW x 10
BW x 10
BW x 4


Hanging Leg Raises
10                           >> 60sec rests.
4
3

Not a bad workout. Cable rows got way easier, thank goodness.

Dropped to 185lbs from my stomach sickness. Havent been this like in 4 years. Wow.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 17, 2015, 09:35:24 am
Week 51
Quote
Monday - 03/16/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Wasn't so bad. I did 325lbs and 260lbs last workout and it was real tough.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
330 x 3
265 x 8
265 x 8
265 x 8


Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Hope I don't stall here. It's a little discouraging since I've done 10, 10, 6 with 200lbs before.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 6
180 x 4


Deadlift
245 x 3                   >> Wow these are pretty easy. I can't believe what a difference deadlifting twice a week makes!
300 x 1                   >> I can easily see myself repping 4 plates this summer.
345 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+230lbs x 15
+230lbs x 15
+230lbs x 12


Back Extensions
BW x 12                         >> 60sec rests.
BW x 12                         >> Time to add 5lbs next workout.
BW x 12

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8                                 >> Haven't done these in a while and I was soooo unstable. This should definitely help my bench press.

Felt great after this workout! I am no longer really pissed and down n out about being weaker than I was.

Instead, I'm looking forward to my next workout and can't wait to get to it. Every time I get that feeling of not being able to wait, I actually end up hitting PR's after PR's. And since the workouts are still kinda easy, I'm sure I won't be stalling soon. Perfect.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 18, 2015, 09:37:32 am
Week 51
Quote
Tuesday - 03/17/14
189lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
185 x 2
235 x 1
215 x 6
215 x 6
215 x 6


Seated Cable Rows
155 x 12                      >> 60sec rests.
155 x 12

Lateral Raises
27.5's x 3                      >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 8
32.5's x 8
32.5's x 8


Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6


Hanging Leg Raises
10                           >> 60sec rests.
5
4

Felt great after this one. Can't wait to lift again! Bodyweight is stable under 190lbs. Thats where I want to stay.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 20, 2015, 10:09:33 am
Week 51
Quote
Thursday - 03/19/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
315 x 3
315 x 3
315 x 3
285 x 10


Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> My chest was still sore and makes a huge difference in benching for me.
135 x 5                      >> Should get 3x10 in two workouts.
185 x 3
225 x 1
180 x 10
180 x 10
180 x 7
180 x 3

Deadlift
245 x 3                   >> These were harder than last time. Sat/Sun im resting, so maybe that's why it's easier on Mon.
305 x 1                   >> Or it could just be that these are harder to do after doing 3x3 squats. Neural intensive.
345 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 3min rests.
+180lbs x 3                       >> Had to work in with someone else.
+270lbs x 1                       >> Strange thing is, it was barely any easier than 60sec rests. Weird.
+230lbs x 15
+230lbs x 15
+230lbs x 15


Back Extensions
5 x 12                         >> 60sec rests.
5 x 12                         >> Upping the weight very slowly on these. 5lbs every two workouts.
5 x 12

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 10
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 24, 2015, 10:07:58 am
Week 51
Quote
Friday - 03/20/14

-= Workout Log =-

Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 4
BW x 5
BW x 4
BW x 4


Lateral Raises
27.5's x 3                      >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 10
32.5's x 10
32.5's x 10


Seated Cable Rows
125 x 5                      >> 60sec rests.
145 x 3
180 x 3
145 x 12
145 x 12
145 x 12


Hanging Leg Raises
10                           >> 60sec rests.
6
4
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 24, 2015, 10:09:26 am
Week 52
Quote
Monday - 03/23/14
190lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Nice! Didn't expect to hit 3x10.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 10

ATG 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 3
270 x 8
270 x 8
270 x 8


Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8                                 >> Went down 2 reps. I think it's cuz this incline was higher.

Deadlift
245 x 3                   >> These are getting a little tough :/
305 x 1
350 x 5

Back Extensions
5 x 12                         >> 60sec rests.
5 x 12
5 x 12

Started with bench since the racks were taken. Didnt have time for calf raises, so i'll do them tomorrow.

edit: looked at the chart and saw that i was supposed to bench 185 today. whatever its not a big deal.
Title: Re: Dreyth's New Journal
Post by: LBSS on March 24, 2015, 10:12:27 am
double posted.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 24, 2015, 10:14:10 am
double posted.

Realized I didnt enter my friday (last week's) workout, so i copied and pasted my monday workout (yesterday's) so that its at the end... the first of the double posts was just a placeholder to type up my friday (last week) workout.

updated!
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 30, 2015, 01:13:47 pm
got sick again last week and missed two workouts

lifting again today. will probably repeat last week's weights.
Title: Re: Dreyth's New Journal
Post by: Dreyth on March 31, 2015, 10:11:14 am
Week 53
Quote
Monday - 03/31/14
187lbs

-= Workout Log =-

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


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 5
185 x 3

Was just unmotivated to do the rest. That usually happens when i miss a few workout days. I get thrown off rhythm by a lot...
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 03, 2015, 10:41:22 am
Week 53
Quote
Thursday - 04/02/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8                      >> The 3x3 wasn't bad. 290x10 was damn hard though. I love em though!
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
325 x 3
325 x 3
290 x 10


Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Slow steady improvements here :)
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 4

Deadlift
245 x 3
305 x 1
355 x 5

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

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 12
+235lbs x 10


Back Extensions
10 x 12                         >> 60sec rests.
10 x 12
10 x 12
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 04, 2015, 08:14:44 pm
Week 53
Quote
Saturday - 04/04/14
188lbs

-= Workout Log =-

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3                >> Shit, I was supposed to do my weighted pull ups today. Not the BW ones.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 6
BW x 4


Lateral Raises
27.5's x 3                      >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 12
32.5's x 10
32.5's x 8


Seated Cable Rows
140 x 5                      >> 60sec rests.
160 x 3
180 x 1
150 x 12
150 x 12
150 x 12


Cable Crunches
100 x 10                  >> 60sec rests.
100 x 10
100 x 8
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 07, 2015, 05:16:55 pm
Week 54
Quote
Monday - 04/06/14
190lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> Back up sets got hard. Will stay at this weight next week instead of increasing.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 5


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 6
185 x 4


Deadlift
245 x 3
305 x 1
355 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 11


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

Back Extensions
10 x 12                       >> 60sec rests.
10 x 12
10 x 12
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 14, 2015, 09:44:12 am
Week 55
Quote
Monday - 04/13/14
185lbs

-= Workout Log =-

ATG 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 3
275 x 8
275 x 8
275 x 6


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 8


Deadlift
245 x 3
305 x 1
355 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 10
+235lbs x 8


Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 4

Back Extensions
15 x 12                       >> 60sec rests.
15 x 12

cant believe i only lifted once last week. Strength didnt go down as much as i think it would. actually my squats went up a rep.

im 185lbs somehow. not sure how. just a few days ago my dad said i gained weight. i had been eating a lot of those chicken platters from 53rd and 6th which have 2k calories and i really did look chubbier in the face. must have just been temporary water weight from a temporary surplus of calories and sodium.

but now im down to 185lbs... could it also be because i havent lifted in a week so im holding less muscle glycogen? if thats the case i should bounce back up to 190 by monday
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 14, 2015, 03:02:58 pm
Joined a mens league. Will be playing competitive ball once a week.

Can't wait to get back to a 365x3 squat (im at 345x3 tight now) and plus get my movement efficiency back. I'll be throwing down two handers like nothing again by mid-June.

Picked up a pair of these for $80:

(http://i.imgur.com/ycejjBnl.jpg)

Low tops, breatheable, comfortable, and good traction. A little tight on my pinky toes. Too much cushioning in the insole imo. So I'll put a thinner one and that'll also give my pink toe a little more space.

I also hate how theres more cushioning in the heel and how the toe of the shoe curves up. I dont like when they try to shape my feet for me or improve "heel-to-to transition" and stuff. Screw that crap. I stay on my toes all the time, I'm trying to be forefoot dominant and almost all basketball sneakers push you away from that. They ruin your gait. They get you to run with a heel strike. Oh well. If anyone knows of a better shoe, let me know!
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 15, 2015, 10:09:11 am
Week 55
Quote
Tuesday - 03/14/14
186lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
215 x 6
215 x 6
215 x 6


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

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 10
32.5's x 8


Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 8
BW x 5
BW x 4
BW x 3


Cable Crunches
100 x 10                         >> 60sec rests.
100 x 10
100 x 10 PR

Felt good after this one.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 17, 2015, 11:25:43 am
Week 55
Quote
Thursday - 04/16/14
186lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
185 x 10
185 x 10
185 x 8
185 x 4


ATG Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1

Deadlift
245 x 3
305 x 1
375 x 1

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

Cable Crunches
100 x 12                       >> 60sec rests.
100 x 10
100 x 8

Really sore legs from yesterday's basketball. So I took it easy on legs today. Added abs today instead of doing them tomorrow. This way I can really focus on back and shoulders tomorrow.

I'll prob throw in another light squat and deadlift day on saturday too.

My bodyweight is consistently under 190lbs. That's awesome.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 20, 2015, 11:15:51 am
Week 55
Quote
Saturday - 03/18/14
188lbs

-= Workout Log =-

Weighted Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 7
BW x 4
BW x 3


Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 11
32.5's x 8


Seated Cable Rows
150 x 12                      >> 60sec rests.
150 x 12
150 x 12

Cable Crunches
100 x 12                      >> 60sec rests.
100 x 12
100 x 12 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 21, 2015, 09:36:22 am
Week 56
Quote
Monday - 04/20/14
191lbs

-= Workout Log =-

ATG 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 3
275 x 8
275 x 8
275 x 8


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 8
185 x 4


Deadlift
245 x 3
305 x 1
360 x 5

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

Back Extensions
20 x 12                       >> 60sec rests.
20 x 12
20 x 12

Shot up to 191lbs somehow. Probably water weight.

Moving calf raises to my pull days. My push days are pretty long.
Title: Re: Dreyth's New Journal
Post by: LBSS on April 21, 2015, 11:18:25 am
345x3 is pretty good, bro.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 21, 2015, 04:17:04 pm
345x3 is pretty good, bro.


Working back up to the 365x3 that I was at before I stalled and then got sick twice  :pissed:

Taking it slow though. Hope to be there in June. at 190lbs bw, it's enough to give mea  40" running vert with tons of jump practice and maybe some potentiation. I'm shooting for 385x3 at 190lbs though.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 22, 2015, 10:21:59 am
Week 56
Quote
Tuesday - 04/21/14

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 10


Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 12
32.5's x 7


Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
225 x 6
225 x 6
225 x 6


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

Deficit Cable Crunches
100 x 12                                   >> 60sec rests.
100 x 12                                   >> These are insane. And my fav ab exercise ever. Holy shit after a year of these my abs will be ridic even at higher bodyfats.
100 x 6

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 7
BW x 5
BW x 5
BW x 5

Gym was full so I did my workout out of order. I feel like it made the lateral raises harder... usually i do my rows beforehand and I feel like that warms up my shoulders nicely. This also made my rows harder since my forearms were shot from the lateral raises. And for whatever reason, my pull ups dropped.

I played a game of full court basketball beforehand. Easilyyy threw down a two hander after it. I'm playing more often now. Can't wait to see how my vertical will react with some more movement efficiency. CAN NOT WAIT to be squatting 365x3 again and then slowly push to 385x3!!!




on the cable crunches... something thats bothering me.

idn if i should go elbows straight down to floor (i feel that more in my abs) or really "crunch" and go elbows to knees, which i feel like involves my hip flexors more.
I usually go elbows straight down to floor, which is why i added the deficit to increase ROM. but now i realize i may be bending at my hips when i do this and not the waist. my goal is ab hypertrophy.

i think i'll try elbows to knees again next workout and really focus on bending at the waist and not hips. maybe i wasnt doing it right and thats why i was feeling my hips being targeted a lot more.

maybe i should also try them like this:

http://exrx.net/AnimatedEx/RectusAbdominis/CBKneelingCrunch.gif

butt on heels at all times. that should take away the hips and make me use my waist.
Title: Re: Dreyth's New Journal
Post by: John Stamos on April 22, 2015, 06:42:52 pm
I must be the opposite because i can feel them like a mofo when I try to crunch them in.  I would just stick to doing them the way that feels the best.  Your mobility and posture could dictate the best way to do them, my buddy and I do them different from each other and our postures are completely different.

Also cant go wrong with an ab wheel!
Title: Re: Dreyth's New Journal
Post by: gukl on April 22, 2015, 07:33:02 pm
I like to cue kind of sternum to navel when cable crunching.

Also  breath out during concentric

+ do you do the, facing stack or facing away? I find doing them facing away so much better
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 23, 2015, 09:28:41 am
^^ I face the stack. And yeah posture, limb lengths, all that stuff would change how they feel.

Had an intramural game yesterday. Played the whole game. During the last 5 minutes I was pretty damn tired, but an opportunity came. I ran out for the break, caught the outlet pass and fucking dunked it.

MY FIRST IN-GAME DUNK EVER

 :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:

Been dunking since I was 16. I'm 22 now. Damn that took long! After the game I threw down another two hander pretty easily. I'd say my running vert is about 36" right now. I'm two handing it after just a little bit of warming up. Actually, before the game I was able to take maybe 4 steps and thrown down a two hander, but its cuz the rim was a litttttle soft and gave way a bit.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 24, 2015, 09:36:20 am
Week 56
Quote
Thursday - 04/23/14
192lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Might stick with 185 for another week before I move up.
135 x 5
185 x 3
225 x 1
245 x 1
185 x 10
185 x 10
185 x 10

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


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

Deadlift
245 x 3
305 x 1
360 x 5

Back Extensions
20 x 12                       >> 60sec rests.
20 x 12
20 x 12

I squat/dead on mondays and thursdays. but i play intramural basketball on wednesdays. this makes my thursday squats really hard. was supposed to get 10 reps on the back up set today. got 3. i'm going to have to switch my upper and lower days. so i can squat tue, play ball wed, and squat fri. its just that i do rows on my upper body days, and i feel like it'll effect my squats and deads the next day.. we'll see how it plays out next week.

Shot up to 192lbs. Definitely the sodium from the chicken platter i ate. also caloric surplus the past few days putting in more muscle glycogen in me. I looked nice and full at the gym. I'd like to stay under 190lbs until I get back to my 365x3 squat though.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 27, 2015, 09:28:11 am
Week 56
Quote
Saturday - 04/25/14

-= Workout Log =-

Weighted Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 6
BW x 4
BW x 3


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


Seated Cable Rows
150 x 12                      >> 60sec rests.
150 x 12
150 x 12

Cable Crunches
105 x 12 PR                      >> 60sec rests.
105 x 12 PR
105 x 6 PR

Title: Re: Dreyth's New Journal
Post by: Dreyth on April 27, 2015, 11:58:26 am
196lbs this mornning. What the heck? 10 days ago I was 186lbs.

I know that I've been eating some salty foods lately so a good portion of it is water weight. I've also definitely been in a caloric surplus so I have increased glycogen weight.

But 10 pounds? Damn. I really want to stay under 190 consistently again. I think i've gained like 2 pounds of fat in 10 days, which is pretty bad. maybe 3 pounds. Time to get my diet under control again.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 28, 2015, 09:32:36 am
Week 57
Quote
Monday - 04/21/14
193lbs

-= Workout Log =-

ATG 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 3
280 x 8
280 x 6
280 x 5


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
190 x 10
190 x 8
190 x 7
190 x 5


Deadlift
245 x 3
315 x 1
360 x 5

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

Back Extensions
25 x 12                       >> 60sec rests.
25 x 12
25 x 12

This workout felt tough. The 345x3 squats were a struggle. I thought that my legs would have been well rested since I didn't work them out (or even play basketball) since Thursday. Also I figured the increased weight gain would make things easier. Guess not. It did help my bench though.

I was 196lbs this morning yet 193 at the gym... even though I ate before going to the gym. I'm thinking my scale at home is off. I did get a low battery message a few days ago...
Title: Re: Dreyth's New Journal
Post by: LBSS on April 28, 2015, 12:06:28 pm
you sure it was legs and not core fatigue that made the squats hard? my core fails before my legs do most of the time. did a couple of triples at 300 last night and they felt stronger than my squat has in a while, mostly because my core felt so stable.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 28, 2015, 02:39:42 pm
you sure it was legs and not core fatigue that made the squats hard? my core fails before my legs do most of the time. did a couple of triples at 300 last night and they felt stronger than my squat has in a while, mostly because my core felt so stable.

did legs thursday. no bball.
did upper body + core friday. no bball
rested saturday
rested sunday

i think thats enough leg and core rest. regardless, it felt much easier last week and ive basically been doing the same routine. i did get slightly less sleep than i usually do though. also way less protein actually. ok i think i found the problem.
Title: Re: Dreyth's New Journal
Post by: Raptor on April 28, 2015, 02:41:05 pm
Did you dunk off one or two feet?

And by the way... how the heck are you only 22?! I thought you're 27 or so, you've been training for a ton of time.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 28, 2015, 02:45:34 pm
Did you dunk off one or two feet?

And by the way... how the heck are you only 22?! I thought you're 27 or so, you've been training for a ton of time.

I dunk exclusively off two feet now. made the switch at 17-18 years old.

i started training at 14. considering that, i should be wayyyyyyy ahead of where i am now. i keep running into set backs tho. like my bench has increase by maybe 5lbs this entire year. what in the fuck. i get so pissed off when i think about that stuff. in high school i wouldnt train during bball season or during my long summer vacations, so that explains a bit. then first year of college i was depressed and gained a ton of weight, then did a crap job of losing it too fast --> losing strength. then random sicknesses and stuff over the next few years. and randomly unexplained strength losses where my lifts plummeted and i couldnt get them back up to par for a while. that shit happened like 4 times to me.
Title: Re: Dreyth's New Journal
Post by: LBSS on April 28, 2015, 02:56:39 pm
it depresses me when i think of how much better shape i could be in if i'd started training seriously when i was young and had all the time in the world. like i would still be slow and unexplosive but my HS time would have been better spent doing cross country in the fall and the 400/800 in the spring. and more ultimate. fencing was fun and i got okay at it, but man there is no athletic carryover.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 28, 2015, 04:47:57 pm
I feel like where I'm at today, I would have been at anyway had i started lifting at 18 when i entered college almost 5 years ago.

so i feel your pain kinda. varsity bball was fun tho.
Title: Re: Dreyth's New Journal
Post by: Raptor on April 28, 2015, 06:17:52 pm
Lel you're saying all that? What if you were me training for 8 years consistently now struggling to high bar squat 95x5x5 kg?
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 29, 2015, 10:02:37 am
Lel you're saying all that? What if you were me training for 8 years consistently now struggling to high bar squat 95x5x5 kg?

ohhhh damn
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 29, 2015, 10:08:15 am
Week 57
Quote
Tuesday - 04/28/14
192lbs

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 10


Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6


Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
225 x 6
225 x 6
225 x 6


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

Cable Crunches
105 x 12                                   >> 60sec rests.
105 x 12
105 x 12 PR

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 8
BW x 6
BW x 4
BW x 6

Down to 192lbs finally. Really loving the cable crunches. Can't imagine what my abs will look like when I'm doing them with ~200lbs and stuff. My weight stack only goes up to 95lbs though. Then I add these lighter weights made for the weight stack on top, but I only have 25lbs of those. Will have to figure out how to add regular plates to it. I think I can put a pin through a hole on the plate and then into the weightstack like this:

(http://4.bp.blogspot.com/-QuX7_gAqb78/UVWzlDr_XqI/AAAAAAAABv8/8384FJ1N83E/s1600/CIMG2006.JPG)
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 29, 2015, 11:12:08 am
Had a dream last night that i was able to touch the top of the backboard. But I mean like put my palm on the actual top of it and grab it. Felt crazy.

 :wowthatwasnutswtf:
Title: Re: Dreyth's New Journal
Post by: LBSS on April 29, 2015, 11:54:04 am
Had a dream last night that i was able to touch the top of the backboard. But I mean like put my palm on the actual top of it and grab it. Felt crazy.

 :wowthatwasnutswtf:

lol i have dreams where i can dunk weakly  off a lob. maybe once i can i'll dream of touching the top of the backboard.  ::)
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 29, 2015, 12:25:02 pm
Had a dream last night that i was able to touch the top of the backboard. But I mean like put my palm on the actual top of it and grab it. Felt crazy.

 :wowthatwasnutswtf:

lol i have dreams where i can dunk weakly  off a lob. maybe once i can i'll dream of touching the top of the backboard.  ::)

weird that i cuold touch it. usually when i do anything athletic in my dreams, i move in slow motion and i suck. ever thrown a punch in your dreams? ever shot a ball? its so difficult
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 30, 2015, 09:39:02 am
played intramural ball yesterday. going to push my workouts back a day this week. lower body tomorrow so i'll have more rest. upper after that.
Title: Re: Dreyth's New Journal
Post by: Dreyth on April 30, 2015, 10:15:01 pm
Im dying to make a lot of money already. I dont want to work a 9-5 for decades. Hell no. I want to work for myself and on my own time.

I should start keeping some kind of success journal, similar to... was it Taylor Horton? The kid who was offered a D1 scholarship but turned it down? He went to focus on finances and stocks and stuff. I should contact him or something.

Current plan:
 - Living with parents. I have absolutely no bills. I make crap pay. About $34k a year before taxes. I'm putting $20k a year in the bank though.
 - Currently studying for certifications (A+, Net+, Sec+) and want to get a job in IT, my field. Already accepted into a Master of Cyber Security program at Fordham University. May push it back another semester since it costs $35k or so. One year program though! And I get def get a job starting at a minimum of $60k with it.
 - Waiting to put money together with a friend to buy a property. Said friend has a renovations company. We can get a loan for a property, renovate the hell out of it, driving its value way up. Then we rent it out to tenants. Those tenants will pay us rent higher than the mortgage payments we owe.
 - We want to pay off that mortgage as fast as possible with the tenant's rent + our combined salaries. Then we just profit off of it, while using the property as collateral for a mortgage on a second property... REPEAT.
- In the meantime I hope to drive my salary higher and higher with more experience, certifications, and a master's degree.


I'm a little torn though.
OPTION A: Don't get my master's yet. Keep working at 34k a year to save money to buy a property asap. Build experience in real estate (I'm a property manager). Then worry about masters or perhaps venture into higher paying real estate jobs.
OPTION B: Get master's early. Sure i'll be spending all my savings for it, but then my salary can double. But then I'll have to wait an extra year or two to buy a property.
OPTION C: get a job in IT that may pay for part of my masters. In addition it may pay more than what I'm making now.

I think option C is best. That's what I'm working towards right now.

At the same time, I'm learning a ton about stocks and options and what not. I have leisure money on the side. Instead of spending that money on bullshit like going out with friends and unnecessary clothes... why not play the stock market?


LONG TERM GOAL
Live off of passive income. Or as close to passive as possible.
Title: Re: Dreyth's New Journal
Post by: LBSS on May 01, 2015, 09:56:00 am
taylor horton's dad was a private investor of some kind who gave his kid seed capital and lots of handholding, one-on-one training. not a good path for everyone. helps to start out rich and have some cushion to fall back on. that kid claimed to not be rich but LOLOLOLOLOLOL lack of self-awareness. dad bought him a bmw for his birthday. QED.

questions:

1. why do you need a master's degree to advance in IT? what is that $35K really buying you? do professionals in the cyber security field respect the credential or are they more interested in practical experience? does the master's really open doors that would otherwise not open? does the master's afford really excellent opportunities for networking and internships that could turn into well-paying employment? how strong is the job market there?
2. do you have to stay in NYC? or would you move elsewhere?
3. where are you planning to do this real estate investment? in NYC? even saving $20K/year you can't afford the down payment unless you're buying in like far rockaway or some shit. or elsewhere? managing a rental property is hard work, as you obviously know (although i thought you were a doorman?), so you either need to hire someone to take care of it or it has to be close enough to you that you can take care of it yourself. manhattan is out, most of brooklyn is out, probably even big swaths of queens are too expensive. my brother just moved from ocean hill to new haven, and there were houses going for over a million by the time he left. that's like the far side of bed-stuy!

my GF just bought a house in baltimore from a couple of amateurs who did what you're planning: bought a fixer-upper in a nice neighborhood, threw a bunch of money into it, and sold it. but they didn't make that much money, and the only reason they did better than break even is because they found a buyer (my GF) who was on a tight time schedule and couldn't afford to wait them out, so she overpaid for the place.

OTOH i have a buddy who's a carpenter and general contractor, also in baltimore, who bought a place really cheap a couple years ago and is fixing it up himself, and because it's in a slightly cheaper neighborhood that will turn into a more expensive neighborhood as it gentrifies, he's going to make a tidy profit whenever he sells it. but he bought it to live in, not to flip, so he's not in any kind of rush to do that and can wait for real appreciation in value.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 01, 2015, 10:58:30 am
taylor horton's dad was a private investor of some kind who gave his kid seed capital and lots of handholding, one-on-one training. not a good path for everyone. helps to start out rich and have some cushion to fall back on. that kid claimed to not be rich but LOLOLOLOLOLOL lack of self-awareness. dad bought him a bmw for his birthday. QED.

questions:

1. why do you need a master's degree to advance in IT? what is that $35K really buying you? do professionals in the cyber security field respect the credential or are they more interested in practical experience? does the master's really open doors that would otherwise not open? does the master's afford really excellent opportunities for networking and internships that could turn into well-paying employment? how strong is the job market there?
2. do you have to stay in NYC? or would you move elsewhere?
3. where are you planning to do this real estate investment? in NYC? even saving $20K/year you can't afford the down payment unless you're buying in like far rockaway or some shit. or elsewhere? managing a rental property is hard work, as you obviously know (although i thought you were a doorman?), so you either need to hire someone to take care of it or it has to be close enough to you that you can take care of it yourself. manhattan is out, most of brooklyn is out, probably even big swaths of queens are too expensive. my brother just moved from ocean hill to new haven, and there were houses going for over a million by the time he left. that's like the far side of bed-stuy!

my GF just bought a house in baltimore from a couple of amateurs who did what you're planning: bought a fixer-upper in a nice neighborhood, threw a bunch of money into it, and sold it. but they didn't make that much money, and the only reason they did better than break even is because they found a buyer (my GF) who was on a tight time schedule and couldn't afford to wait them out, so she overpaid for the place.

OTOH i have a buddy who's a carpenter and general contractor, also in baltimore, who bought a place really cheap a couple years ago and is fixing it up himself, and because it's in a slightly cheaper neighborhood that will turn into a more expensive neighborhood as it gentrifies, he's going to make a tidy profit whenever he sells it. but he bought it to live in, not to flip, so he's not in any kind of rush to do that and can wait for real appreciation in value.

1. I want it. Job market is very strong for it. Also one of the required classes is an internship they hook you up with. I need internship experience too. They are definitely more interested in the practical experience, but god damn I don't even know where to start. This is a starting point. Internship plus master's degree.

2. I would like to stay in NYC. But if I find a job in New Jersey, that's not bad either. I have family that lives there. I could live rent-free there and work, and not be far from my home in NYC. I would have to spend money on a car/gas/insurance though.

3. I'm planning to do the real estate investment in NYC (probably Queens), NJ, or CT. My friend makes a lot more money than me. In addition my dad owns a penthouse in Europe that we will probably sell for around $90k and can use that money to invest over here and turn profits. My full time job is a property manager, I manage 4 buildings with 63 apartments in total... and it's not as hard as people say at all. My boss does jack shit, I do almost everything for him and I'm learning a ton. My part time job is a doorman, 10 minute walk from my apartment and its $175 a shift so I kept it on the side while I got my full time job.

I just want a higher damn salary at I job I enjoy at least slightly more, but I also want real estate investments that I can collect rent from. I won't be "pouring money" into a place... I'll be doing it for pennies since my friend does renovations. In addition, I'm not sure I want to flip houses yet. I'm thinking a lot more long term. I want to collect rent for years. As the value of a place goes up, so will the rent!


Thanks for taking the time to read and respond.
Title: Re: Dreyth's New Journal
Post by: LBSS on May 01, 2015, 01:04:00 pm
Right on, all sounds pretty good. The only thing I'd still question is the master's. If you think it's going to open a job to a career you really want to be in but can't find another way into, then okay. But just wanting it...not good enough in my book. I know too many people with master's they don't want or need, who are burdened by the debt. Not everyone, some people are glad to have the extra degree, whether for networking (most often) or the skills they learned (less often). But $35K is real money, that's all.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 01, 2015, 06:44:42 pm
^^ I agree with everything you just said. I forgot to mention the networking. 7 of the 10 courses are taught by professionals in the industry... only 3 are taught by professors.

Anyway, I will hold off on the master's. I'll take it one step at a time. I'll keep saving money while studying for IT certs and applying for IT jobs. then i'll see which direction to head. Maybe go for a CCNA or something.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 04, 2015, 12:19:31 pm
Week 57
Quote
Friday - 05/08/14

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
190 x 10
190 x 10
190 x 10

ATG Squat
135 x 8                           >> 3min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
325 x 3
325 x 3
325 x 3
295 x 10


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

Deadlift
245 x 3
305 x 1
360 x 5

Back Extensions
20 x 12                       >> 60sec rests.
20 x 12
20 x 12

Bench went up, squat went up. Was able to bang out 10 reps on the back up set of squats today since I took a rest day after my wednesday basketball.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 04, 2015, 12:47:09 pm
Week 57
Quote
Saturday - 04/09/14

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                             >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 11


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


Weighted Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 5
+50lbs x 4
BW x 6
BW x 5
BW x 4


Seated Cable Rows
155 x 12                      >> 60sec rests.
155 x 12
155 x 12

Cable Crunches
110 x 12 PR                      >> 60sec rests.
110 x 10 PR
110 x 8 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 05, 2015, 09:45:10 am
Week 58
Quote
Monday - 04/04/14
192lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 3
280 x 8
280 x 7
280 x 6


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 7
190 x 5


Deadlift
245 x 3
315 x 1
365 x 5

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

Back Extensions
30 x 12                       >> 60sec rests.
30 x 12
30 x 12
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 06, 2015, 09:49:48 am
Week 58
Quote
Tuesday - 05/05/14
192lbs

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 11


Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 7
35's x 5


Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
230 x 6
230 x 6
230 x 6


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

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 7 PR
BW x 6 PR
BW x 5 PR


Cable Crunches
110 x 12                                   >> 60sec rests.
110 x 10
110 x 8

Great workout. Played basketball beforehand. Was jumping pretty damn high.

- One handed slam off a drop step!
- Two handed slam off a step + gather!

I haven't been able to do that SINCE HIGH SCHOOL!!!!

Woooooo I can't wait to keep increasing my squat and surpass my all time bests. I tried a two handed tomahawk but missed. I'm pretty sure I can get them, but they're harder than it looks. I'm actually kind of bad at timing when to flick my wrist to dunk actually. I don't have much room for error since I don't get THAT high over the rim. So it may take a bunch of tries.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 08, 2015, 01:08:38 am
Had a game today. During warm ups i did another step + gather twohander. And i got up pretty high on it, almost like i had a full run up for it.

After the game i ran up for a TWO HANDED TOMAHAWK... AND GOT IT TWICE IN A ROW!!!!

I havent landed one of those in 5 years... I cant believe it. The first one wasnt cocked back so far. The second was was further. Still didnt touch my back but i threw it down with authority. It was convincing. I can definitely do one with the ball touching my back.

Time to start getting dunks on vid :D
And man... Im getting closer and closer to a 40 inch running vert. Squatting 350x3 right now. Cant wait to be at 385x3 heheh.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 11, 2015, 09:40:37 am
Missed my last two workouts due to some retarded scheduling with things.

Lifting hard today. Squat bench dead. Hope they didnt drop.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 12, 2015, 12:28:28 pm
Week 59
Quote
Monday - 04/11/14
191lbs

-= Workout Log =-

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


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 8
195 x 6
195 x 6
195 x 6
195 x 6


Deadlift
245 x 3
315 x 1
365 x 5

Incline DB Bench Press
70's x 12                       >> 60sec rests.
70's x 5

Back Extensions
30 x 12                       >> 60sec rests.
30 x 12
30 x 12

Bench dropped a bit but my squat went up at least.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 15, 2015, 09:27:40 am
Week 59
Quote
Thursday - 05/14/14
194lbs

-= Workout Log =-

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


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 7
195 x 5

Deadlift
245 x 3
305 x 1
365 x 5

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

Back Extensions
35 x 12                       >> 60sec rests.
35 x 12

Up to 194lbs again... Really want to get below 190lbs but my appetite has been crazy this month.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 15, 2015, 05:31:29 pm
girl told me i had stretch marks on my ass. i never knew i had any, anywhere on my body. i wonder when i got them
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 18, 2015, 11:53:37 am
Week 59
Quote
Friday - 04/15/14
194lbs

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 12


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


Weighted Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 4
BW x 7
BW x 6
BW x 4


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

Cable Crunches
110 x 12                    >> 60sec rests.
110 x 12 PR
110 x 12 PR
Title: Re: Dreyth's New Journal
Post by: Coges on May 18, 2015, 08:10:56 pm
girl told me i had stretch marks on my ass. i never knew i had any, anywhere on my body. i wonder when i got them

Maybe all those ATG squats have got you growin'  :o
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 19, 2015, 11:29:18 am
girl told me i had stretch marks on my ass. i never knew i had any, anywhere on my body. i wonder when i got them

Maybe all those ATG squats have got you growin'  :o

could be! ive had a high squat for years tho... ill ask her if they look new. then she'll moisturize em for me.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 19, 2015, 11:32:27 am
Week 60
Quote
Monday - 05/11/14
193lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 6


Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 6
195 x 4

Deadlift
245 x 3
315 x 1
365 x 5

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

Back Extensions
45 x 8                       >> 60sec rests.
45 x 8
45 x 8

Had to use the shitty squat rack today where the floor is slanted. It basically negated the effects of the heel life on my oly shoes. It was tough to squat there. Didn't feel like griding out a bunch of back up sets far off from my target 3x8 and having that demotivate me so... i cut it short at one back up set of 6. The 355x3 is close to my PR of 365x3 though!

In addition, my bench press is close to my PR of 200 x 10, 10, 8. So good to be entering PR territory again. Incline DB's are at a PR though :)

My deadlift has stalled for a while. They're tough. I'll worry about bringing up the back extensions first though, maybe it'll transfer over soon.

Also down to 193lbs now. Doing strict IF for the rest of this month. Not eating before 7pm on weekdays, no exceptions. It'll help curb my hunger.
Title: Re: Dreyth's New Journal
Post by: LBSS on May 19, 2015, 02:46:13 pm
re: DLs, have you considered adding more high-rep grip/upper back work? like kroc rows, which matt krocapolish swears correlate directly to his pull.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 19, 2015, 03:05:33 pm
re: DLs, have you considered adding more high-rep grip/upper back work? like kroc rows, which matt krocapolish swears correlate directly to his pull.

have not thought of it. I use straps so i dont think grip training will help, though it'd be nice to have a stronger grip.
i dont think my upper back is whats limiting my deadlifts though. actually, how would i be able to assess that? maybe it is my upper back, who knows. Though my pendlay rows, cable rows, and back extensions have been improving.

It could also be that as my squat improves, it makes my deadlifts (later that same workout) harder since I squatted more weight.
Title: Re: Dreyth's New Journal
Post by: Coges on May 19, 2015, 08:41:09 pm
Also down to 193lbs now. Doing strict IF for the rest of this month. Not eating before 7pm on weekdays, no exceptions. It'll help curb my hunger.

What time do you train? Do you find that IF impacts on your strength levels at all?
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 20, 2015, 09:33:00 am
Also down to 193lbs now. Doing strict IF for the rest of this month. Not eating before 7pm on weekdays, no exceptions. It'll help curb my hunger.

What time do you train? Do you find that IF impacts on your strength levels at all?

I usually start my training at about 9 or 10 at night. I then eat again at 11 or 12 when I get home. So I'll have two meals a day. The second meal is heavier. This has no negative impact on my training.

HOWEVER, when I used to get out at 3-5pm from work (or class) when I was in college, I would train at 5pm or so and then eat at 6 or 7pm. This was amazing. Once I got over the mental hurdle of "I haven't eaten, I definitely am going to lift less" I realized that I lift HARDER when I'm fasted. It feels great!!! Another benefit was that I was never lightheaded when I lifted. Sometimes if I'm not IF'ing, I'll be lightheaded or tired or groggy when I lift, because my eating schedule isn't structured. Neither is the amount of carbs and sugar I get throughout the day. However, with IF, if I end up training before I eat, then all variables are thrown out the window.


IF supposedly has benefits for letting you pack on more muscle with less fat than otherwise (and/or lettign you cut weigth while sparing more muscle than otherwise), but i'm not sure if that is conclusive. Regardless, the other benefits (appetite control + never lightheaded when I lift weights + i lift weights harder) are enough to make me do it.

Also I live at home with my parents, so instead of spending $10 a day for lunch, I pocket that money and wait till i'm home to eat for free. I end up with an extra $50 at the end of the workweek. That's an extra $200 a month! I'm basically pulling a new pair of sneakers and a pair of shorts or something out of my ass.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 20, 2015, 09:38:30 am
Week 60
Quote
Tuesday - 05/19/14
190lbs

-= Workout Log =-

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 6


Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 13


Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
235 x 6
235 x 6
235 x 6


Seated Cable Rows
170 x 12                      >> 60sec rests.
170 x 8

Pull Ups
BW x 10                        >> 60sec rests.
BW x 10                        >> I skipped my warm up sets where I work up to +75lbs x 1. I definitely could have PR'd even harder if I did them.
BW x 8 PR
BW x 3
BW x 3

Cable Crunches
115 x 12 PR                >> 60sec rests.
115 x 12 PR
115 x 12 PR

Barely ate the day before and already dropped to 190lbs. Water weight and glycogen, of course. Already see a difference in my abs (after my workout i had an 8 pack in good lighting) but also my face! When I'm at like 187lbs there is a clear difference in my face fat versus 193lbs. Cheekbones stick out more and jaw is more defined... going to cut to there :p

Fucking love cable crunches. It's the only ab exercise that ever gave me a legit PUMP in my abs. I dont mean a burn, i've had that before in my abs.. i mean a PUMP like you just did a set of 15 dumbell bench presses and your chest is pumped!

I can't wait to see what my abs would look like once I'm crunching 200lbs or something. Once I'm at 9% bf or whatever, there's only so much leaner I could get to make my abs pop more... so hypertrophy is the key :)
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 22, 2015, 09:31:42 am
Week 60
Quote
Thursday - 05/21/14
194lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> So close to 3x10... then I can work on tackling my PR of 200 x 10, 10, 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 8
195 x 4

ATG Squat
135 x 8                           >> 3min rests.
135 x 5                           >> Went from 8 reps to 10 reps on back up set. Not sure if I'll increase the weight on anything next workout.
185 x 5                           >> Probably not actually. I'll have a bball game on Wednesday most likely.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
330 x 3
330 x 3
330 x 3
300 x 10


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

Deadlift
245 x 3
305 x 1
365 x 5

Back Extensions
45 x 10                       >> 60sec rests.
45 x 10
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 26, 2015, 09:40:57 am
Week 60
Quote
Friday - 05/22/14

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                                 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 15


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 6


Weighted Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 6
BW x 8
BW x 6
BW x 4


Cable Crunches
120 x 12 PR                    >> 60sec rests.
120 x 12 PR
120 x 12 PR

Seated Cable Rows
145 x 5                      >> 60sec rests.
165 x 3
185 x 1
165 x 12
165 x 12
165 x 8
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 27, 2015, 09:33:30 am
Week 61
Quote
Tueday - 05/26/14
191lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> Probably could have pushed for 3x8 on back up sets but I felt like saving it for next time.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 8
280 x 6
280 x 6


Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> These dropped by a bit god damit.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 5
195 x 5

Deadlift
245 x 3                          >> Legs were feeling good so I moved up to 370lbs finally.
315 x 1                          >> PR is 385x5, but that was back when I used to squat and dead on separate days.
370 x 5

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

Back Extensions
45 x 12                       >> 60sec rests.
45 x 12

Great workout. I feel like I have a tiny bit of water weight or excess skin or something like that over my abs. I want to drop to 188lbs or so. Going to look amazing. Also it makes my face look better too. It's like there's a threshhold... as soon as I get under 190lbs, people notice it in my face!
Title: Re: Dreyth's New Journal
Post by: LBSS on May 27, 2015, 10:58:35 am
haha the only time people have noticed weight loss in my face is after i was in afghanistan for three weeks a few years ago and i lost 8-10 pounds from nonstop diarrhea. only time i've had hemorrhoids, too, from all the shitting and wiping. sucked. i think i was 166 when i got home. even my NECK was skinnier, and it's not like a carry a lot of fat there as it is.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 27, 2015, 11:41:36 am
haha the only time people have noticed weight loss in my face is after i was in afghanistan for three weeks a few years ago and i lost 8-10 pounds from nonstop diarrhea. only time i've had hemorrhoids, too, from all the shitting and wiping. sucked. i think i was 166 when i got home. even my NECK was skinnier, and it's not like a carry a lot of fat there as it is.

damn thats crazy. what caused all the diarrhea? i usually get the worst diarrhea when i go away.
Title: Re: Dreyth's New Journal
Post by: LBSS on May 27, 2015, 01:01:37 pm
a parasite in something i ate or drank. no idea what. i usually end up with what one of my colleagues calls "loose movements" over there but that was the worst full-blown diarrhea.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 27, 2015, 01:09:47 pm
a parasite in something i ate or drank. no idea what. i usually end up with what one of my colleagues calls "loose movements" over there but that was the worst full-blown diarrhea.

 :o
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 27, 2015, 01:22:44 pm
Very excited to figure this out. I lift four days a week during the work week, so I rarely have time to myself. Once I get home at 11:00pm (sometimes 11:30pm) I have to rush to shower, eat, get my things ready for the next day, make my bed, and fall asleep by 12:20am to get my 8 hours. Rarely happens.

I'm planning on buying a bike and going to work with it. The commute will be shorter, plus I can go straight to the gym after work since I can do that quickly with a bike. I won't feel the need to relax at home. In addition I'll save money not taking the train all the time.

Current schedule:

9:00am - leave for work (walking and training it)
9:30am - start work
6:30pm - end work, leave for home (training and walking it)
7:00pm - get home, eat my first meal, relax, etc
8:00pm - leave for gym (walk)
8:45pm - Get to gym. Start warming up and lifting.
10:15pm - workout usually ends by now, I walk home
11:00pm - get home
Total commute: 2.5 hours (30min to work, 30min to home, 45min to gym, 45min to home)  :o


New schedule will hopefully be:

9:10am - leave for work (bike)
9:30am - start work
6:30pm - leave for the gym (bike)
6:50pm - get to gym, start warming up and lifting
8:20pm - leave gym and go home (bike)
8:40pm - get home
Total commute: 1 hour (20min to work, 20min to gym, 20min to home).


That's an ideal scenario though. It'll take me a while to get into the swing of things. I used google maps to figure out the fastest bike paths to work/gym/home. They're more like 17-18min and not 20min, but I gave myself the extra time. However, I think I'll be riding fast as fuck since I love riding bikes. So maybe that ideal scenario is quite realistic. But hey, even if I get home at 9:00pm every day, that's far better than 11:00pm or later like I'm used to!

I'll also have to bring a protein shake with me so that I can eat before lifting. Or maybe wait until after lifting and eat fasted. I'll see how it goes. This is going to make such a huge difference. I'm going to feel far less stressed and pressed for time in my daily life. I'll enjoy the hell out of riding a bike (I hope... its NYC after all) and I'll save money on trains. YES!
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 28, 2015, 12:47:03 pm
Had a bball game yesterday. Haven't played ball in two weeks. So my movement efficiency dropped a bit. Did not expect to be able to two-hand it off a step+gather (3 steps).

Attempted 4 two handed tomahawks after my game. Missed all of them, but definitely got high enough to dunk them. A I can't wait until it's time for a nice dunk video. I can get a two hand tomahawk, a 180, a pump, an up-and-under maybe, a self alley where i catch it under the rim cocked back... little minimix for instagram or something lol. those self alleys take a lot of practice though!

For the record after my last game two weeks ago, I had been playing ball consistently for two weeks and didnt squat&deadlift the day before... was getting up a few inches higher and got two very clean and HARD tomahawks in a row :)

Yesterday's attempt:

http://www.youtube.com/watch?v=-tWWynNZKR8

(http://i.imgur.com/dgSQysk.jpg)



Seriously cannot wait to put another 20lbs on my squat, drop to 188lbs bw or so, and stay coordinated. Maybe I'll do a little mini-peak phase where I'll skip a squat workout, rest a day, do three 30yd dashes and then the next day go out and jump after stretching my hip flexors. That's what I did when i dunked for the first time :)
Title: Re: Dreyth's New Journal
Post by: LBSS on May 28, 2015, 01:16:44 pm
damn son.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 28, 2015, 01:35:15 pm
damn son.

love the quote in your sig
Title: Re: Dreyth's New Journal
Post by: Raptor on May 28, 2015, 03:22:53 pm
I was expecting a one-leg jump judging by the speed of your approach. I'll never understand how people can deal with such high speeds when going off two without getting completely overloaded in the plant. My knees and quad tendons would blow out after such a tremendous "stop" off two.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 28, 2015, 03:29:19 pm
I was expecting a one-leg jump judging by the speed of your approach. I'll never understand how people can deal with such high speeds when going off two without getting completely overloaded in the plant. My knees and quad tendons would blow out after such a tremendous "stop" off two.

could it have something to do with the fact that i used to be a one legged jumper? i switched 5 years ago, at around the same time that i was able to tomahawk for the first time.

i wonder how high i would get off of one leg actually. maybe i'll try it out sometime. I bet it'll feel really awkward at first though.
Title: Re: Dreyth's New Journal
Post by: ChrisM on May 28, 2015, 04:06:19 pm
Awesome!!! You've definitely got a tomahawk in you easy. For some reason thats one dunk I struggle to bit consistently. :/
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 28, 2015, 04:49:33 pm
Awesome!!! You've definitely got a tomahawk in you easy. For some reason thats one dunk I struggle to bit consistently. :/

i landed two very clean and thunderous ones two weeks ago. i find that tomahawks are pretty hard to make at times... even though you can get high enough to do em, its a little hard timing the cockback and actual slam itself.
Title: Re: Dreyth's New Journal
Post by: ChrisM on May 28, 2015, 08:13:54 pm
Yup...I always wait to long and end up trying dunking on the way down :/ sucks.
Title: Re: Dreyth's New Journal
Post by: LBSS on May 29, 2015, 12:31:35 am
i'll kill you both.
Title: Re: Dreyth's New Journal
Post by: Raptor on May 29, 2015, 07:01:39 am
I was expecting a one-leg jump judging by the speed of your approach. I'll never understand how people can deal with such high speeds when going off two without getting completely overloaded in the plant. My knees and quad tendons would blow out after such a tremendous "stop" off two.

could it have something to do with the fact that i used to be a one legged jumper? i switched 5 years ago, at around the same time that i was able to tomahawk for the first time.

i wonder how high i would get off of one leg actually. maybe i'll try it out sometime. I bet it'll feel really awkward at first though.

No, because if that was the case I would jump off two at high speeds. But I don't. I think it has more to do with quad strength and quad tendon ability to load a ton of tension without feeling it will break and signaling the CNS an overload has occured and that it must shut down the jump.

Think about it - I collapse even when I do consecutive high hurdles. If there's something quick when I can't load the quads slowly and under control I stiffen up and shut down. So it must be something about the quad tendons in my opinion.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 29, 2015, 09:31:15 am
^^ Well I definitely have strong quads. Particularly VMO's too, thanks to ATG squats. Aren't the VMO's are activated mostly at near full flexion and near full extension of the knees?

Now that I think about it, when I was a one legged jumper, I went through a period of one or two years where whenever I would drive hard to the basket, my knees would collapse as well! Back then I was only squatting to parallel. There could be some connection here.
Title: Re: Dreyth's New Journal
Post by: Raptor on May 29, 2015, 12:32:28 pm
Well I can barely squat 105x5 in the high bar squat while weighing 90 kg. Squatted 150x1 a week ago in the low bar squat. People say I shouldn't worry about a few cm position of the bar on the back. Maybe they'd like to explain this difference then.

It seems that the same mobility and lack of foot dorsiflexion issues that prevent me from bending my knees well and stable in a one leg jump also prevent me from squatting well in a high bar squat, even with Olympic lifting shoes on.

Also, in the high bar squat I break at the knees first whereas in the low bar squat I initiate the descent going back with the hips. So it's not just the bar position, it's a whole different movement.

Funny thing is that when I did low bar squats a week ago I got pretty severe VMO soreness. So weird.

By the way - how difficult are half squats for you? For me they're maybe more difficult than full squats. That reversal point for me is hell and I feel a huge knee overload.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 29, 2015, 01:18:11 pm
Well I can barely squat 105x5 in the high bar squat while weighing 90 kg. Squatted 150x1 a week ago in the low bar squat. People say I shouldn't worry about a few cm position of the bar on the back. Maybe they'd like to explain this difference then.

It seems that the same mobility and lack of foot dorsiflexion issues that prevent me from bending my knees well and stable in a one leg jump also prevent me from squatting well in a high bar squat, even with Olympic lifting shoes on.

Also, in the high bar squat I break at the knees first whereas in the low bar squat I initiate the descent going back with the hips. So it's not just the bar position, it's a whole different movement.

Funny thing is that when I did low bar squats a week ago I got pretty severe VMO soreness. So weird.

By the way - how difficult are half squats for you? For me they're maybe more difficult than full squats. That reversal point for me is hell and I feel a huge knee overload.

yea break at the knees in a high bar squat. its definitely a different movement... for us at least.
half squats are easier for me. i haven't tried them in ages so if i were to try repping 355lb half squats i would probably have trouble, but im sure if i switched over for a month i could rep 385 half squats once my CNS gets used to em.
Title: Re: Dreyth's New Journal
Post by: Raptor on May 29, 2015, 02:28:15 pm
What if you low bar squat, just for the heck of it? What happens?
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 29, 2015, 03:39:03 pm
What if you low bar squat, just for the heck of it? What happens?

I squat heavier. I used to low bar squat a while back for like a year. My squat went up by around 30lbs i think. Increased my squat for a while. Switched back and it dropped by 30lbs. Both times I was squatting to parallel.

This was way back early high school i think. My journal where i was low bar squatting was on TheJump101. Remember that place? I found out about adarq.org from there.

Edit: ummm.... http://www.terminalvertical.com/ (NSFW, WTF?)
Title: Re: Dreyth's New Journal
Post by: Raptor on May 29, 2015, 05:59:09 pm
I'm liking that site much better the way it is now!

I didn't get terminal vertical, but I was on the vertical summit.
Title: Re: Dreyth's New Journal
Post by: LBSS on May 30, 2015, 12:55:29 am
hahaha that's so weird.
Title: Re: Dreyth's New Journal
Post by: Dreyth on May 30, 2015, 01:27:05 am
I'm liking that site much better the way it is now!

I didn't get terminal vertical, but I was on the vertical summit.

The vertical summit. THATS the one.
TheJump101 was before TVS. My log with low bar squats wouldve been on there if TVS was still up.



Ummm... Www.theverticalsummit.com
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 02, 2015, 10:54:52 am
Week 62
Quote
Monday - 05/01/14
192lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> The triple felt great. If I screamed I could have gotten 5 reps should I chose to!
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 8
280 x 8
280 x 5


Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Just lazy and also weaker than last week.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 5

I missed two workouts last week. Legs felt stronger, but bench suffered as usual.
Was too lazy to do the rest.

I'm happy about the squat though. I should be back to 365x3 in a month or so; not rushing it.

I coulda been jumping high as a motherfuck today if i practiced more last week plus decided to jump today.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 02, 2015, 02:11:11 pm
I can't wait to squat again and again. This is good. Whenever I'm really excited and looking forward to my next workouts, I make decent gains. I'm more excited to increase the weight on the bar rather than jumping higher right now lol.

I also want to start recording my squats for the hell of it. Mainly my Monday top set of 3.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 03, 2015, 12:49:19 am
I squatted yesterday. But today i was flying.... Holy shit guys...

Perhaps its because i missed a leg day last week (which means i havent done legs since last tuesday) and im deloaded. Yesterday i squatted but didnt deadlift or do back extensions. Hmm... I still did squat heavy though, so am i really that deloaded?

Heres a tomahawk from today. Cannot believe how easily i hammered this shit. Sorry for the crap angle, not sure why the retard didnt back up.

http://www.youtube.com/watch?v=wnwF0JsZYU0


Thursday i do legs again. Friday upper. I want to jump out the gym Saturday and get some awesome footage. Cant wait...
Title: Re: Dreyth's New Journal
Post by: ChrisM on June 03, 2015, 01:07:02 am
Too easy!!!! Hell yea!
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 03, 2015, 08:27:32 am
I just really hope that i get just as high this saturday. I hope yesterday wasnt just some supercompensated explosiveness. The fact that i squatted heavy the day before it makes me think it wasnt.

Ahhhhh i cant wait!
Title: Re: Dreyth's New Journal
Post by: LBSS on June 03, 2015, 09:42:55 am
god damn.  :highfive:

wonder how high you could get up with a full arm swing.
Title: Re: Dreyth's New Journal
Post by: ChrisM on June 03, 2015, 09:52:01 am
I was wondering that as well!
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 03, 2015, 10:13:45 am
I could probably get 38" at my best.

I really think I could close in on 40" by September if I stay healthy and I dont regress on my squats like I do every now and then. For God's sake, I squatting that 405 back in JANUARY and then stalled and got sick twice. At the time I was doing 360x3, did the 405 1RM, and then 365x3. Right now I'm doing 355x3 still... could get 360x3 though. I'm STILLLLL not back at my JANUARY strength levels. I honestly cannot believe how many times over my training career I've stalled and regressed and taken forever to get back to where I was.

I'll try to measure the height of the backboard cushion this weekend. The rim too; it's a side rim and feels a little bit low tbh.
Also going to measure my height in my two pairs of bball sneakers.
Title: Re: Dreyth's New Journal
Post by: Coges on June 03, 2015, 09:24:52 pm
Just watched that vid like 5 times. Sweet dunk that looked super easy.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 04, 2015, 09:30:56 am
Week 62
Quote
Tuesday - 06/04/14
189lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
245 x 6
245 x 6
245 x 6


Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8


Seated Cable Rows
170 x 12                      >> 60sec rests.
170 x 12

Pull Ups
BW x 5                         >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 8
BW x 5 PR
BW x 5 PR

Cable Crunches
125 x 12                >> 60sec rests.
125 x 12 PR
125 x 12 PR

Hitting PR's in pull ups... soon to be matching my PR's in pendlay rows, cable rows, and lateral raises... its been a long time since I was in PR territory.

This workout was the day of the tomahawk vid I posted, i just forgot to update. I lifted first and then did the tomahawk.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 05, 2015, 09:27:35 am
Week 62
Quote
Thursday - 06/05/14
191lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Lots of focus on form from now on. I can finally move up to 200lbs now and aim to match my PR of 10, 10, 8!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 10

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> For some reason on the days that I do 3 triples, they are pretty slow and less explosive than my 365x1.
185 x 5                      >> I need to stay focused on the triples.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
335 x 3
305 x 8


Incline DB Press
70's x 12                             >> 60sec rest.
70's x 10

Deadlift
245 x 3                     >> God damn this was tough. Probably because I missed my last deadlift workout.
315 x 1
370 x 5

Back Extensions
45 x 12                         >> 60sec rests.
45 x 12
45 x 8

Great workout overall. Can't wait to be in PR territory on all of my lifts in a month or so.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 05, 2015, 11:39:49 am
Went through my log and searched up my workset PR's, almost all of which are from January before I stalled AND THEN ALSO got sick.... sick TWICE. Motherfucker.


MY WORKSET PRs

PR's in bold
Current levels in plain text



Quote
Squat
365 x 3                >> 2min rests.
315 x 8
315 x 4
315 x 3

355 x 3
280 x 8
280 x 8
280 x 5

Squat
350 x 3                >> 3min rests.
350 x 3
350 x 3
315 x 10

335 x 3
335 x 3
335 x 3
305 x 8

Deadlift (back then I didn't squat and deadlift on the same day)
385 x 5
370 x 5

Bench Press
200 x 10                   >> 2min rests.
200 x 10
200 x 5

195 x 10
195 x 10
195 x 10

Lateral Raise
35's x 12               >> 60sec rests.
35's x 11
35's x 6

35's x 12
35's x 10
35's x 8

Pendlay Row
255 x 6                  >> 60sec rests.
255 x 6
255 x 6

245 x 6
245 x 6
245 x 6

Cable Row
175 x 12                 >> 60sec rests.
175 x 8
170 x 12
170 x 12

Cable Row
165 x 12                   >> 60sec rests.
165 x 12
165 x 10

165 x 12
165 x 12
165 x 8

Weighted Pull Ups
+55lbs x 6                 >> 2min rests.
+55lbs x 5
+55lbs x 4

+50lbs x 6
+50lbs x 6
+50lbs x 6

BW Pull Ups (I have surpassed my previous PR here aka this is a current PR)
BW x 10                 >> 60sec rests.
BW x 10
BW x 8
BW x 5
BW x 5

Calf Raises
270 x 15                      >> 60sec rests.
270 x 15
270 x 14
270 x 12
270 x 10

235 x 15
235 x 15
235 x 15



Summary:
- Squats have a lot of catching up to do on the back up sets... but I feel like I could match my top set of 365x3... weird.
- Deadlifts are only 15lbs short... but back then I would deadlift on its own day. Now I deadlift after squats. I'd say it's the same.
- I'll be closing in on my bench PR soon
- Lateral raises I'm right there. Nice.
- Pendlay rows I'm pretty close as well. Taking it slowly on these.
- Cable rows I'm almost there.
- Weighted pull ups I'm almost there.]
- BW pull ups I'm stronger then ever!
- Calf raises I'm wayyyyyy behind... god damn did I have some strong calves back then.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 09, 2015, 09:26:48 am
Week 63
Quote
Monday - 06/09/14
192lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> Jumped up to 360x3. Felt great. Def have 365x3 in me, which is my PR heheh.
185 x 5                      >> Also jumped up the back up sets from 280 to 315 because I felt like it. Much easier to load up on the bar.
185 x 3
225 x 3
275 x 1
315 x 1
360 x 3
315 x 5
315 x 3
315 x 3


Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Fuck yeah getting close to my PR of 200 x 10, 10, 8.
135 x 5                      >> I'll be sure to hit it after next workout probably.
185 x 3
225 x 1
200 x 10
200 x 8
200 x 7
200 x 5


Deadlift
245 x 3                      >> Moved up to 375lbs because I felt good this time. Maybe it's because my back up squats sets were heavier but less reps?
335 x 1
375 x 5

Incline DB Bench
70's x 12                      >> 60sec rest.
70's x 8

Back Extensions
45 x 12
45 x 12
45 x 12

What an awesome workout. Getting close to PR's in all of my lifts. Fuck yeah.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 09, 2015, 10:07:09 am
Oh and I didn't get to go to the gym this weeeknd and record some dunk vids. My membership expired, but the front desk guy is cool with me, he lets me in all the time. But he only works mon-fri. so no weekend dunking from me.

I did legs yesterday and i have a game today. Maybe after the game i'll catch a tomahawk or two. If i can, then that's pretty impressive. In the past i've only been able to tomahawk when im very well rested and warmed up after a short pick up game... not after intense full court a day after legs!

edit: cant make it to the game so i'll go to the gym and warm up myself with a few pick ups and get a vid or two :)
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 10, 2015, 10:06:30 am
Week 63
Quote
Tuesday - 06/09/14
190lbs

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                        >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 8
+250lbs x 6


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


Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6


Seated Cable Rows
175 x 12                      >> 60sec rests.
175 x 9 PR

Pull Ups
BW x 5                          >> 60sec rests.
+25lbs x 3                    >> Dropped on these dammit.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 8
BW x 5
BW x 4

Cable Crunches
130 x 12 PR                >> 60sec rests.
130 x 8 PR
130 x 6 PR

Pretty good workout. I tried to dunk before lifting. Was not getting nearly as high as I did the other week, which tells me I was deloaded that other week.
I couldn't manage a single two hander, wtf man. I'll try doing some dunks on thursday (my next leg day) and see how high I can get.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 22, 2015, 06:15:53 pm
Fell off a little bit here. did two workouts since my last post. one was a half assed upper body plus squats. the other was a full body done this past friday.

im switching to full body 2x a week. workotus take like 3 hours lmao. but i eat in between. also im fasting for ramadan. i do more or less my upper body workout, break my fast, chill for a little, then lower body.

feels so much friggen better only having to commute to the gym twice a week. i have so much more time to myself during the week this way.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 23, 2015, 10:29:26 am
Week 65
Quote
Monday - 06/22/15
184lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Omfg the 360x3 was so difficult. This is the first time I've squatted in months where I've had to grunt.
185 x 5                      >> Crazy hamstring soreness that was giving me a sharp pain so I cut the back up sets short.
185 x 3
225 x 3
275 x 1
315 x 1
360 x 3
315 x 5
315 x 2

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Still some bad pec soreness. Felt like my pecs were going to rip. Had to stop.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 2

Deadlift
235 x 3                    >> Strength dropped a little here. I've gotten 5 reps at this before.
305 x 1
335 x 1
375 x 3

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 9

Pendlay Row
45 x 10                         >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6


Lateral Raise
30's x 3
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6


Cable Row
175 x 12                 >> 60sec rests.
175 x 9 PR

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 10
+250lbs x 8


BW Pull Ups
BW x 5
+25lbs x 3
+50lbs x 2
BW x 10
BW x 10
BW x 8
BW x 7 PR
BW x 5 PR

Did not do abs. I don't know what to do for them. I can't do cable crunches anymore because I snapped the cable going heavy. In addition, hanging leg raises hits the psoas wayyyy more than the rectus abdominus. I want something that hits the actual abs HARD and DIRECTLY. Gotta do some looking up on exrx then...

Didn't do back extensions since my hams were crazy sore.

Workout took like 2hr 40min, including a meal after squats.

How the fuck did I drop to 184lbs. Maybe I dropped to like 190lbs recently, and then ramadan started and i lost water weight plus muscle glycogen? I stopped weighing myself every workout. I should have continued.

I need to friggen stuff myself more at night. And I'm not getting nearly enough protein either. Time to indulge on some high calorie foods non stop.... MCDONALDS
Title: Re: Dreyth's New Journal
Post by: LBSS on June 23, 2015, 10:56:50 am
decline situps with a bar across your shoulders. brutal, easy to progress (add weight, add reps). if your gym has sub-45 bars i'd recommend starting with those. like a combo of these: https://www.youtube.com/watch?v=7x5wEZSE6sg and these: https://www.youtube.com/watch?v=QhGU5cmNZds.

windshield wipers are good for lower RA. also they look badass if you can do them right.

Title: Re: Dreyth's New Journal
Post by: Dreyth on June 23, 2015, 11:04:45 am
decline situps with a bar across your shoulders. brutal, easy to progress (add weight, add reps). if your gym has sub-45 bars i'd recommend starting with those. like a combo of these: https://www.youtube.com/watch?v=7x5wEZSE6sg and these: https://www.youtube.com/watch?v=QhGU5cmNZds.

windshield wipers are good for lower RA. also they look badass if you can do them right.

Oh shit. I used to do these: http://www.menshealth.com.sg/sites/default/files/oimg/shared/fitness/exercise/4__Barbell_crunch_B_Article.jpg on a decline sit up. the limiting factor became my arm and shoulder strength, so i stopped them. why the hell did i never think of holding the bar across my chest?

im sure weighted decline sit ups will hit the psoas hard too, but it shouldnt take away from the abs since the abs will be the prime movers in this movement. it just means i can add more weight than otherwise :) i just loved the cable crunches so much because there was barely any hip flexion ever.

edit: i feel like there's a ton of hip flexion in decline sit ups though
Title: Re: Dreyth's New Journal
Post by: LBSS on June 23, 2015, 12:02:39 pm
there is hip flexion, for sure. and isometric work for your quads. still hits the RA pretty good. also, if you are a real man, you won't hold the bar across your chest. you'll hold it across your shoulders. MUCH harder.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 23, 2015, 01:39:16 pm
I'll see what hits my RA better.

I was starting to have a problem with the cable crunches though. There was nothing for me to hook my ankles under, so if i went up another 10-20lbs, it'd be almost impossible for me to perform them. So I needed an alternative anyway.

Swissball cable crunches are another option. They may get impractical to do though. But I think I can hook my feet under something when I do them. Im sure I can go damn heavy on those with minimal hip flexor work.

I just want to hypertrophy the shit out of my abs and I feel like there is, at the moment, no solution in terms of an exercise I can do long term (years) to constantly progress on that has the RA as the PRIMARY movers. Cable crunches were the only ab exercise to give me a pump in my RA. I mean an actual pump. When I would bend over to tie my shoes, my fridge abs would get in the way. Sure i've fell a burn in my "lower abs" from hanging leg raises, but those are hip flexors you're feeling:

Quote
The combination of the local muscular fatigue, or a burning sensation from the isometrically contracted abdominal muscles, and from the working hip flexors produces fatigue in the pelvis area which we mistakenly interpret as the lower portion of the Rectus Abdominis being exercised.
http://www.exrx.net/WeightTraining/Myths.html

They mostly work the RA isometrically (unless you flex your waist hard at the top) but I still never had an RA pump from them. Abs get enough isometric work done in the form of squats, deads, pull ups, etc. I want to directly hypertrophy them  :raging:
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 23, 2015, 01:48:15 pm
Wait what about dragon flags? Where is the point of rotation exactly? To me it looks like its waist flexion (yay) with a ton of isometric hip flexion. Maybe this is the answer... and it's a bodyweight exercise too.

Inb4 a year from now i complain about how i can't add enough weight to them.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 23, 2015, 02:09:00 pm
wait... what is this... is this the holy grail? Never seen this before:

https://www.youtube.com/watch?v=7JRGuerjHko

The legs are under the pad so i can go heavy as hell. It'll invoke hips of course, but they will be isometrically contracting. actually the snugger the fit of your thighs under the pad, the less hips you'll have to use! And its the RA that is DEFINITELY the prime movers here. YES.

gotta try these out.
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 26, 2015, 11:38:59 am
Week 65
Quote
Thursday - 06/25/15
186lbs

-= Workout Log =-

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

Bench Press
45 x 15                          >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
200 x 8
200 x 5
200 x 5
200 x 5
200 x 4
200 x 3

Deadlift
235 x 3
305 x 1
335 x 1
375 x 4

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 6

Back Extensions
45 x 12                         >> 60sec rests.
45 x 12
45 x 12

Weighted Pull Ups
BW x 5                            >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 3
+55lbs x 3
BW x 6
BW x 5
BW x 5

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 10
+250lbs x 8


Lateral Raise
30's x 3                         >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6


Cable Row
165 x 12                     >> 60sec rests.
165 x 10
165 x 8

Didn't do abs. Lat machine pulldown crunches suck. I'll try it on another machine. I'll try some shit.

Started lifting at 8:00pm. Finished squatting and broke my fast at 8:32pm with water. Forgot to bring my meal with me to the gym... finished lifting at 10:15pm or so. Damn! Wasn't even so bad. It's mostly mental tbh :)

Did not get enough calories though. Definitely going to eat up this weekend!
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 30, 2015, 09:44:06 am
Week 66
Quote
Monday - 06/29/15
184lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Felt like going for a PR on these and I nailed it. A little bit of hype and a lot of grunt.
185 x 5                      >> I don't like hyping myself up for any lift anymore though. I feel like I'll burn out faster.
185 x 3                      >> I feel as though I can hit more sustained gains for longer if I lift without a hype up.
225 x 3                      >> I mean... I'll just progress from 360 to 365 to 370 like that....
275 x 1                      >> Why get crazy and progress from 370 to 375 to 380 etc?
315 x 1                      >> I know if I can get 360x3 without a hype up, I can get 370 with one... so what's the difference? I'll spare my CNS for now.
335 x 1                      >> Anyway... when I maxed 405lbs, I weighed 190lbs and was squatting 360x3. Now I'm 184lbs squatting 370x3 woo hoo.
370 x 3 PR                 >> I'm going to drop to 360x3 and focus on the 315 back ups.
315 x 5
315 x 3
315 x 2

Bench Press
45 x 15                          >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
200 x 10
200 x 5
200 x 5
200 x 5
200 x 5

Deadlift
235 x 3                    >> Woo hoo 375x5!
305 x 1
335 x 1
375 x 5

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 10

Back Extensions
45 x 12                       >> 60sec rests.
45 x 12
45 x 12

Pendlay Row
45 x 10                         >> 2min rests.
95 x 8                           >> These were way harder than usual.
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6


Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 13
+250lbs x 10
+250lbs x 8


Lateral Raise
30's x 3
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8


Cable Row
175 x 12                 >> 60sec rests.
175 x 10 PR

Ab Pulldowns
115 x 12                     >> 60sec rests.
115 x 8                       >> They fixed the machine. Haven't done these in a while so the strength dropped on them.
115 x 6

BW Pull Ups
BW x 3                   >> 60sec rests.
BW x 10                 >> Was running out of time and didn't have time for the 3-2-1 heavy warm up sets so I performed worse. Oh well.
BW x 8
BW x 6
BW x 5
BW x 5
Title: Re: Dreyth's New Journal
Post by: LBSS on June 30, 2015, 09:51:29 am
jesus christ how long did that take? three hours?
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 30, 2015, 10:35:23 am
jesus christ how long did that take? three hours?

started at 8:00pm, finished at 10:45pm

Includes a half hour break to eat and relax from 8:30pm to 9:00pm
Title: Re: Dreyth's New Journal
Post by: Raptor on June 30, 2015, 04:02:02 pm
Wtf
Title: Re: Dreyth's New Journal
Post by: Dreyth on June 30, 2015, 06:27:56 pm
yep. i get home at 7pm from work. id much rather do two full body workouts a week rather than commute all the way to the gym and back 4x a week. now i can actually have weekday evenings to myself


 :derp:
Title: Re: Dreyth's New Journal
Post by: Dreyth on July 07, 2015, 10:42:38 am
Week 66
Quote
Thursday - 07/02/15

-= Workout Log =-

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

Bench Press
45 x 15                          >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
205 x 10 PR
205 x 6 PR
205 x 5 PR
205 x 5 PR
205 x 4 PR

Deadlift
235 x 3
305 x 1
335 x 1
375 x 5

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 6

Weighted Pull Ups
BW x 5                            >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6 PR
+55lbs x 3 PR
BW x 8 PR
BW x 5 PR
BW x 4 PR

Back Extensions
45 x 12                         >> 60sec rests.
45 x 12
45 x 12

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


Calf Raises
Did some random shit, standing and seated

Cable Row
170 x 12 PR                     >> 60sec rests.
170 x 8 PR
170 x 6 PR

Didn't even realize I hit so many PR's until I typed this up!
Title: Re: Dreyth's New Journal
Post by: Dreyth on July 07, 2015, 10:47:30 am
Week 67
Quote
Monday - 06/29/15
187lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Dropped to 360x3 purposely. Going to focusing on getting 3x8 with 315.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
360 x 3
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Dropped here. Oh Well. I'll go back up quickly.
135 x 5
185 x 3
225 x 1
205 x 10
205 x 5
205 x 5
205 x 3
205 x 3

Deadlift
235 x 3
305 x 1
335 x 1
375 x 5

Incline DB Bench
70's x 2                     >> My arms were fried or something. I have no explanation for this.

Pendlay Row
45 x 10                         >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6


Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 10
+250lbs x 8


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


Cable Row
175 x 12                 >> 60sec rests.
175 x 10

Weighted Pull Ups
BW x 3                     >> 60sec rests.
+25lbs x 3               >> Not sure why I'm stalling/dropping on these. I've been doing BW pull ups for months.
+50lbs x 2               >> What the fuck. I'm so frustrated. I can't believe I still can't do 3x10 with 60sec rests yet.
+75lbs x 1
BW x 10
BW x 8
BW x 5
BW x 4
BW x 3

Ab Pulldowns
115 x 12                     >> 60sec rests.
115 x 6
115 x 6

Didn't have time for back extensions.
Title: Re: Dreyth's New Journal
Post by: Dreyth on July 09, 2015, 11:06:29 pm
Week 67
Quote
Thursday - 07/09/15

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8                      >> Increased by one rep on back up set.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
335 x 3
315 x 6

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Why did I drop on these? WTF.
135 x 5
185 x 3
225 x 1
205 x 9
205 x 5
205 x 5
205 x 3
205 x 4

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 8

Deadlift
235 x 3
335 x 1
375 x 5

Back Extensions
50 x 12                         >> 60sec rests.
50 x 8
50 x 6

Weighted Pull Ups
BW x 5                            >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 4 PR
BW x 7
BW x 5
BW x 4

Lateral Raise
30's x 3                         >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 7
35's x 7


Calf Raises
+180lbs x 3                             >> 60sec rests.
+270lbs x 1
+250lbs x 15
+250lbs x 10
+250lbs x 8

Cable Row
165 x 12                     >> 60sec rests.
165 x 12                      >> Crap was supposed to go up to 170lbs on these. It's fine.
165 x 8

Cable Crunches
115 x 12                     >> 60sec rests.
115 x 8
115 x 6

I'm about two thirds of the way through Ramadan. I missed three days of fasting though. I'll make them up next month.

I don't expect to make any PR's really until Ramadan has been over for a week or so. Still, they come to me every now and then :)
Title: Re: Dreyth's New Journal
Post by: Dreyth on July 17, 2015, 09:44:32 am
Week 68
Quote
Monday - 07/13/15


-= Workout Log =-

ATG Squat
135 x 8                      >> Pulled a lower back muscle on that last rep of 275.
135 x 8
185 x 5
185 x 3
225 x 3
275 x 2

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Dropped here. Oh Well. I'll go back up quickly.
135 x 5
185 x 3
225 x 1
205 x 8
205 x 5
205 x 5
205 x 3
205 x 3

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 13
+250lbs x 10

I was so pissed. Like 6 weeks ago I slightly pulled something in my lower back towards the right side while jumping. I was going up for a 360 rim grab. It wasn't bad though. This day while squatting, I went ATG on 275 (warm up set) but lost tightness at the bottom and went way too low due to butt wink. Stretches out the lumbar... pulled a lower back muscle. I was able to squat the weight back up. But man it hurt. Then I tried squatting 135... nope. I was so pissed. I thought I'd be done squatting for a month. The next day in the morning I couldn't even put my socks on. My dad did it for me. Wow.




Week 68
Quote
Tuesday - 07/14/15


-= Workout Log =-

Pendlay Rows
45 x 10                            >> 2min rests.
95 x 5
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6

Lateral Raise
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 8


Cable Row
175 x 12                 >> 60sec rests.
175 x 10

Hanging Bent Leg Raises
10                 >> 60sec rests.
10
10

Weighted Pull Ups
BW x 3                     >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 8
BW x 5
BW x 4
BW x 3

Finished up yesterday's workout.

Back felt better by the time I lifted. Pendlay rows were pain free but slightly uncomfortable. Couldn't do cable crunches pain free so I said screw that. Did bent leg raises instead.

Foam rolled my glutes and IT bands. Gave me immediate pain relief (not 100% relief but it made a difference). I realized I haven't foam rolled them in months.
Title: Re: Dreyth's New Journal
Post by: Dreyth on July 17, 2015, 09:49:48 am
Week 68
Quote
Thursday - 07/16/15

-= Workout Log =-

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Slightly increased on these. Not PR yet like I did last week, but I'm coming back.
135 x 5
185 x 3
225 x 1
205 x 9
205 x 5
205 x 5
205 x 5
205 x 3
205 x 3

ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1

Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6
30's x 12

Will finish up workout tomorrow.

Glad I could squat today!!! It was pain free, but slightly uncomfortable and I didn't even foam roll glutes or IT bands. I am recovering wayyy faster than I thought I would, considering how painful it was when I got injured. Especially the morning after when I couldn't put my socks on. I couldn't even wash my face in the bathroom because I couldn't bend over towards the sink.

Ramadan's over. I'm going to make up my 4 days of fasting that I missed though. I'll do it mon-thu next week. After that I'll be taking creatine again. I haven't taken creatine in a few months. I hope to bust through my plateau soon!
Title: Re: Dreyth's New Journal
Post by: LBSS on July 17, 2015, 10:02:57 am
(http://www.clker.com/cliparts/c/7/3/4/13456591291783649774eid_mubarak.svg.med.png)
Title: Re: Dreyth's New Journal
Post by: LBSS on July 17, 2015, 10:03:52 am
also,

(http://www.visualphotos.com/photo/2x3539155/african-father-putting-sons-socks-on.jpg)
Title: Re: Dreyth's New Journal
Post by: Dreyth on July 17, 2015, 11:05:09 am
thanks lmao
Title: Re: Dreyth's New Journal
Post by: Dreyth on July 21, 2015, 11:16:55 am
Week 69
Quote
Monday - 07/20/15

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Back to normal.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
360 x 3
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> This ties my PR.
135 x 5
185 x 3
225 x 1
205 x 10
205 x 6
205 x 5
205 x 5
205 x 4

Deadlift
235 x 3                      >> This was horrible. I have no idea how I pulled it off. Wtf. So difficult and shit form too.
305 x 1
335 x 1
375 x 5

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 6

Back Extensions
50 x 12                     >> 60sec rests.
50 x 12 PR
50 x 8 PR

Pendlay Row
45 x 10                         >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6


Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 12
+250lbs x 10


Lateral Raise
30's x 3                         >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6


Cable Row
175 x 12                 >> 60sec rests.
175 x 10

BW Pull Ups
BW x 3                     >> 60sec rests.
+25lbs x 3               >> Finally back to 2x10... I can't believe I've been lifting for so long and can't do 3x10 with 60sec rests yet.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 4
BW x 4
BW x 3

Ab Pulldowns
115 x 12                     >> 60sec rests.
115 x 8
115 x 8

Will fast tuesday, wednesday, friday, and tuesday the week after. that'll be all of my make up days. not fasting on workout days or weekends.

After that, i'll be back on creatine and i'll be sure to get 150g of protein or more per day. ive been skimping on that a lot.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 03, 2015, 05:36:07 pm
holy fuck time to get back on track. the guy who lets me into the Y for free was out for a while. starting today:

- 150g protein a day, minimum
- 5g creatine a day, minimum
- take my fish oil daily
- time to force myself to get 8hrs of sleep or more
- no more sugary drinks. only milk, water, or unsweetened tea

probably going to stick with the 2 day a week full body routine. might switch it up and go 4 day upper/lower every now and then. all depends on how im feeling and what my schedules like.
Title: Re: Dreyth's New Journal
Post by: LBSS on August 03, 2015, 06:07:12 pm
of those, sleep is probably the most important. sleep sleep sleep sleep is everything.

and don't sleep on chocolate milk.  ;)
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 04, 2015, 09:39:39 am
Week 71
Quote
Monday - 08/03/15

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Wow I could only get up a single rep at 355. My max is probably 365 lol.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 1
315 x 5
315 x 3
315 x 3

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Crap I counted wrong in my head. Did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 7
205 x 3
205 x 3
205 x 3
205 x 3
205 x 4
205 x 4

Deadlift
235 x 3                      >> Forgot my straps. Stopped here.
305 x 1
335 x 1

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 8

Back Extensions
50 x 8                     >> 60sec rests.
50 x 8
50 x 8

Doing upper/lower this week and the next. I'll probably squat and bench 4x a week to get the CNS gains back quick. 2 heavy days and 2 light days working up to a single at 90%. May even do more on my last day of squats before resting up for the weekend, like 5x3 at 85% or something. I respond very well to high frequency. I should get my gains back quickly in these two lifts.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 06, 2015, 09:54:02 am
Week 71
Quote
Tuesday - 08/04/15
186lbs

-= Workout Log =-

Lateral Raise
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 6


Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 12
+250lbs x 10


Weighted Pull Ups
BW x 5                                  >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 5
+55lbs x 4
+55lbs x 3
BW x 8
BW x 6
BW x 5

Ab Pulldowns
115 x 10                     >> 60sec rests.
115 x 8
115 x 6

Cable Row
175 x 10                 >> 60sec rests.
175 x 8
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 06, 2015, 09:57:02 am
I can't wait to get back to my PR levels. My BW was only 186lbs on Tuesday even though I wasn't fasted. I must be down to 183lbs. Damn. Then again I took some time off from lifting and I am less cut, so I'm missing the muscle glycogen. I bet my weight will shoot back up in a week after some more workouts.

I was pretty demotivated on my last two workouts because I'm so behind, but now I'm excited. Getting good sleep, good protein, fish oil and creatine. In addition, no more sugary drinks for me until New Year's. No BS snacks either, like donuts and stuff. Pizza and burgers are okay. It's more the sugar I want to avoid for a while.
Title: Re: Dreyth's New Journal
Post by: LBSS on August 06, 2015, 10:00:17 am
(http://i.huffpost.com/gen/1177833/original.jpg)

(https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQ4c9h-3VveSgFRNyZfk9IdLCCTkJlG5x8Zbr1OhBuqhbhpBy_J)

 :trollface:
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 06, 2015, 11:04:47 am
 :uhcomeon:
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 06, 2015, 11:03:37 pm
Week 71
Quote
Thursday - 08/06/15
188lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Slight improvement.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Pecs still sore. Felt like they would tear if I continued. Will do these again tomorrow.
135 x 5
185 x 3

Deadlift
235 x 3                      >> Had 3 reps in me. I'll be back to 375x5 pretty quickly I feel.
305 x 1
335 x 1
375 x 2

Back Extensions
50 x 12                     >> 60sec rests.
50 x 8
50 x 8

Ab Pulldowns
115 x 12                     >> 60sec rests.
115 x 8
115 x 8

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 12
+250lbs x 12

Already up to 188lbs. Washed my face after a shower before and noticed I'm bigger already. Yep, the pump is back. Theres a pump you get DURING lifting (micro) and a pump you get during a lifting WEEK (macro). I'm sure of this.


Title: Re: Dreyth's New Journal
Post by: Dreyth on August 11, 2015, 10:15:18 am
Week 71
Quote
Friday - 08/07/15

-= Workout Log =-

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Still pretty sore in my pecs. The strength will be back soon though.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 4
205 x 3
185 x 6
185 x 6

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5
135 x 5
185 x 3
245 x 5
245 x 5
245 x 5

Incline DB Bench
70's x 10                         >> 60sec rest.
70's x 5

Cable Row
175 x 12                 >> 60sec rests.
175 x 10

Lateral Raise
30's x 3                       >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6


BW Pull Ups
BW x 10                           >> 60sec rests.
BW x 8                             >> Not doing weighted warm up sets for BW pull ups anymore. I should be able to bang these out without potentiation.
BW x 4                             >> Also it shortens my workout by like 4 minutes... that's the real reason lol. Lazy.
BW x 3
BW x 3

Ab Pulldowns
115 x 12                     >> 60sec rests.
115 x 10
115 x 6
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 11, 2015, 10:18:18 am
Week 72
Quote
Monday - 08/10/15

-= Workout Log =-

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Didn't expect to get 8 reps on first set. Nice!
135 x 5                          >> I think in a couple workouts I should be getting 10 reps on the first set.
185 x 3
225 x 1
205 x 8
205 x 5
205 x 5
205 x 3
205 x 3
205 x 3
205 x 3

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

Incline DB Bench
70's x 10                     >> 60sec rest.
70's x 6

Deadlift
235 x 3                   >> Whoa that was hard. Can't wait to be back at 375x5.
305 x 1
335 x 1
375 x 3

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 13
+250lbs x 12


Back Extensions
50 x 12                     >> 60sec rests.
50 x 12
50 x 12 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 13, 2015, 09:41:48 am
Week 72
Quote
Wednesday - 08/12/15
192lbs

-= Workout Log =-

Weighted Pull Ups
BW x 5                                  >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3                            >> I'm doing pretty well on the back up sets. But the top sets suck. Weird.
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 3
+55lbs x 3
BW x 10
BW x 6
BW x 5

Ab Pulldowns
95 x 5                     >> 60sec rests.
115 x 12
115 x 12
115 x 6

Cable Row
175 x 12                 >> 60sec rests.
175 x 10
175 x 8 PR

Lateral Raise
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 6
30's x 8
30's x 6

Weight shot back up to 192lbs. Creatine and glycogen loaded now. I want to hover at just under 190 though. Then again, this isn't a fasted weight like I used to take it.

I went to the gym Tuesday but the security guard who lets me in for free wasn't there. So I came back Wednesday. I'm still going to do lowerbody thursday and upperbody on friday anyway. I want to stay on track. I can't lift on weekends either, because the guard only works mon-fri. fuck paying $200 for a 3 month summer membership. I should get my student membership back starting september 1st. $75 for the semester. Even though I'm not a student anymore heheheh.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 13, 2015, 01:02:01 pm
I want to switch to a 6 day/wk workout routine, but it'll take up too much time and i know ill miss a lot of workouts.
something like push/legs/pull. i mean i do upper/lower right now... i would just be splitting upper body day into push upper and pull upper. this way i could add a little bit more volume.

i think i need more volume to really progress in my upper body. especially my delts. but my workouts will simply start to take way too long. id love to do like 10 work sets of bench presses. a bunch of different back exercises. and hit shoulders more often than i do right now. also train my calves more.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 25, 2015, 09:40:40 am
Week 74
Quote
Monday - 08/24/15
191lbs

-= Workout Log =-

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

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Purposely stopped short before 30 total reps.
135 x 5                          >> This way I won't get crazy sore before next bench workout so I can go all out.
185 x 3
225 x 1
205 x 5
205 x 5
205 x 5
205 x 1

Deadlift
235 x 3                   >> Uh oh lol. I used to be at 5 reps. Didn't expect this to drop this much considering the squat and bench didn't do so badly.

Back Extensions
50 x 12                     >> 60sec rests.
50 x 12
50 x 12

Kept having stuff get in the way. I'd show up to the gym and my guy who lets me in free wasn't there. Then other obligations popping up and not letting me lift. Anyway I should be back on track from this point moving forward... September 1st I should have my regular membership back and not have to rely on this guy letting me in free. So I may miss a workout or two until then if he's not there dammit. He has a steady schedule but sometimes is pulled away from the front desk randomly for other duties.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 25, 2015, 09:42:08 am
Can't wait for this new damn iPhone to come out. My 5c is starting to crap out. New iPhone rumored to have 2GB RAM, and it's DDR4 this time. I played around with an LG G4 and a Galaxy S5 but cot damn I hate android now. I used to love it, weird.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 26, 2015, 09:36:12 am
Week 74
Quote
Tuesday - 08/25/15
191lbs

-= Workout Log =-

Did a workout with a friend of mine. Went to his gym. Haven't seen him in a while so I said whatever fuck it. Hit back and shoulders very hard. Used machines too... which I hated... but I learned something. The lateral pulldown machine is damn good at ironing out discrepancies between my right and left sides! I've stuck to pull ups on a bar for forever, but my arms were all over the place with this thing. I may incorporate them into my regular workout every now and then.

I also did shoulder presses with the machine. I haven't done any kind of shoulder presses in ages since my tris would take over the movement, but I felt them only in my delts this time. Mostly front delts. I think I may throw some DB shoulder presses back into my workouts if I can maintain most of the tension on my shoulders.

I also did some rear delt flyes. I haven't done these in years. Man they feel good. I should throw these in too!

The workout had a lot of reps with short rest periods and some supersets too. I like working out upperbody this way sometimes. I may start to change my routine.
Title: Re: Dreyth's New Journal
Post by: Dreyth on August 31, 2015, 09:27:10 am
Week 74
Quote
Friday - 08/28/15

-= Workout Log =-

Worked out with my friend again. Squatted 355x3, 315x7. Benched 225x5. Some other shit too.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 01, 2015, 09:59:43 am
Week 75
Quote
Monday - 09/01/15
193lbs

-= Workout Log =-

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

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Crap I counted wrong and did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 7
205 x 5
205 x 5
205 x 4
205 x 4
205 x 2

Deadlift
235 x 3
335 x 1
375 x 2

Incline DB Bench
70's x 12                               >> 60sec rest.
70's x 5

Hack Squat Machine Calf Raises
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 10
+250lbs x 8

Back Extensions
50 x 12                     >> 2min rest, after first set, 60sec rest after second set.
50 x 15
50 x 12


I just realized I'm weaker than I was back in January.  :highfive:
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 15, 2015, 09:47:41 am
Week 77
Quote
Monday - 09/14/15
190lbs

-= Workout Log =-

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

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Crap I counted wrong and did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 5
205 x 5

Deadlift
235 x 3
335 x 1
375 x 2

I know I had other workouts before this that I didn't write down, but I've been slacking lately. Haven't lifted in like 10 days so I took it easy today, otherwise I'll get too sore to do my next workout.

I'm in gym limbo right now. My uni can't get a deal with my current gym to give us a cheap membership. I'm relying on this cool security guard to be there everytime I go to get in for free. Sometimes he isn't there. I have to start looking for cheap gyms in the area probably.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 17, 2015, 09:31:08 am
Week 77
Quote
Tuesday - 09/15/15
189lbs

-= Workout Log =-

Weighted Pull Ups
BW x 5                                     >> 90sec rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 5
+50lbs x 4
+50lbs x 3
BW x 7
BW x 4
BW x 3

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2                            >> These are done in non-stop fashion now.
40's x 1                            >> The last two sets have a little external rotation thrown in.
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

Seated Cable Rows
140 x 5                            >> 60sec rests.
180 x 8
180 x 8
180 x 8
160 x 10
140 x 10

Ab Pulldowns
95 x 5                          > 60sec rests.
115 x 12
115 x 6
115 x 5

Cable Lateral Pulldowns
160 x 5                        >> 60sec rests.
140 x 6                        >> These feel weird at my gym. Don't like them at all.
120 x 8

Rear Delt Incline DB Y-Flyes
15's x 10                                >> 60sec rests.
15's x 10
15's x 10

Lateral Raises
25's x 15              >> Just a finisher. Non stop reps.

Changing up my back/shoulder workout. I want more volume and less rest. Maybe this will help put on some size. I'm fiending for a ripped back and capped delts now. My delts are lagging, I need to bring them up.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 18, 2015, 09:45:41 am
Week 77
Quote
Thursday - 09/17/15
189lbs

-= Workout Log =-

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

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Not sure what happened on 2nd set.
135 x 5
185 x 3
225 x 1
205 x 6
205 x 1
205 x 5

Deadlift
235 x 3                          >> Almost failed. This was harder than last week's.
335 x 1
375 x 2

DB Incline Bench Press
70's x 12                       >> 60sec rests.
70's x 5                         >> I have no idea why the first set was so easy.

Back Extensions
50 x 15                       >> 60sec rests.
50 x 8
50 x 8
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 21, 2015, 11:18:15 am
Week 78
Quote
Tuesday - 09/22/15

-= Workout Log =-

Seated Cable Rows
140 x 5                            >> 60sec rests.
180 x 3
200 x 3
180 x 12 PR
180 x 10 PR
180 x 8 PR
160 x 8 PR
140 x 12 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

BW Pull Ups
BW x 10                         >> 60sec rests.
BW x 4                           >> I should do more sets.
BW x 4
BW x 4
BW x 4

Ab Pulldowns
95 x 5                          >> 60sec rests.
115 x 12
115 x 8
115 x 6

Rope Face Pulls
? x 12                     >> 60sec rests.
? x 12                     >> Can't remember what weight I used.
? x 12
Title: Re: Dreyth's New Journal
Post by: LBSS on September 21, 2015, 01:43:42 pm
i bet that if you add an extra minute to your squat rests you'd get to 3x5 quicker.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 21, 2015, 01:53:50 pm
i bet that if you add an extra minute to your squat rests you'd get to 3x5 quicker.

Definitely, but those backup sets are supposed to be sets of 8-10. i was at like 8 8 6 before i went down. im too hardheaded to lower the weight though. It'll just kill my motivation tbh
Title: Re: Dreyth's New Journal
Post by: LBSS on September 21, 2015, 03:15:26 pm
so don't lower the weight, add rest. get to 8-10 quicker.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 21, 2015, 08:31:49 pm
so don't lower the weight, add rest. get to 8-10 quicker.

yeah i should probably do that for a while until i can get 3x8.
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 22, 2015, 01:43:56 pm
Found a Blink Fitness a 10min walk from my job. $283 for the entire year if I pay up front. That's less than a dollar a day. And I get access to all locations in NYC. I can go lift on my lunch break and after work... thank goodness. This will shorten my days and I won't have to rely on the security guard at the YMCA being there. I might get a new job soon, but that's fine. There's another location about a 10min bike ride away from my home.

There's no basketball court there but whatever. I barely play anymore anyway. Maybe in the future I'll re-sign for a gym with a court if I really want to play. Or I can sign up for the NYC Parks rec centers for like $150 a YEAR or whatever it is, they have courts across the city

 :lololol:

Now I can finally be as consistent as possible again!
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 24, 2015, 02:43:19 pm
Week 78
Quote
Thursday - 09/24/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rests.
185 x 5                                >> This felt easier than I thought it would.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 5
315 x 3
315 x 3

Lunch break workout. I'll finish up after work.

Hate this damn gym. Only two squat racks... and that's where we're also supposed to bench! It should be quiet after work though.

Also it's all octagonal plates. Deadlifting will be a pain I'm sure. It's freezing in there too. Time to buy some long sleeve shirts for lifting.

But you know what, I got used to every gym I hated in the beginning. This is a convenient spot for me and cheap, so I'll get over it and enjoy it  :derp:
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 25, 2015, 09:29:26 pm
Fucking quit that gym

brb only two squat racks
brb no bench presses wtf?
brb no free barbells lying round
brb only two barbells in the gym are in the squat rack
brb squatters, deadlifters, benchers, curlers, and shoulder pressers all have to share the same two racks

getting my $283 back. found another gym near my home. 15min walk away for $40 a month. can't believe i found that price in my expensive neighborhood. no basketball but its a garage looking gym and has two benches and two squat racks. doesnt look crowded. its also not a chain gym, looks like all the lifters are pretty serious there and know each other. ive never lifted in an environment like this before and i'm sure i'll like it. i have a 4 day pass that ill be using starting monday and ill check it out. oh, and the plates are all round too. good for deadlifting.

last thing: i can't wait to start lifting. damn, everytime i get this feeling where i cant wait for my next workout, i make consistent gains for a few months. i'll be playing a little catch up to get back to where i was but thats fine!
Title: Re: Dreyth's New Journal
Post by: Dreyth on September 29, 2015, 10:17:56 am
Week 79
Quote
Monday - 09/28/15

-= Workout Log =-

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

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Could have done many more sets, but would have gotten too sore and miss out on my next bench session.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 3
205 x 3


Deadlift
225 x 3                           >> 45sec rests.
275 x 1                           >> Planning to do cluster sets like this.
335 x 1
375 x 1
375 x 1

Incline DB Bench Press
65's x 8                    >> Stopped here. Don't want to get sore.

Back Extensions
45 x 10                             >> 60sec rest.
45 x 10

Standing Calf Raise Machine
215 x 5                              >> 60sec rests.
270 x 15
270 x 15
270 x 12

Stopped short on a few lifts. I haven't been consistent so it will make me too sore to do any real work for the next workout. I know this because it's happened multiple times recently. I could bench 8x3 today and then 1x1 next workout... or do 5,3,3 today and then 8x3 next workout.

Worked out at a new gym. I have a 4 day free pass right now. membership is 40 a month.

PROS:
- Gym is a 15min walk from my house. Also it's not a huge gym... I walk in and I can start immediately. No need to check in for a min at the front desk, just swipe and go. No need to wait to take an elevator up to the 4th floor. No need to walk across to the other side of the building to get to the locker room. And then do all the same in reverse when I leave. This saves me time!
- Music isn't too loud. And it's music I like. Trance, some techno and house. But non of that cheesy big room EDM shit.
- Seems like most people who go there are no BS and know what theyre doing. It's not the pilates crowd.
- I've been there twice, once to visit and once to lift. Both times I wouldn't have needed to wait for a squat rack or bench to free up. Not crowded.
- It's warm in the gym and humid. I hate cold gyms that make me brittle between sets. This gym is perfect. I stay warmed up and limber.
- They have a standing calf raise machine. It's no longer a pain in the ass loading up the hack squat. I just move the pin into a heavier weight and I'm done. It makes drop sets very easy too!
- Two squat racks and two bench presses. Also two smith machines which will hopefully keep some people away from the racks and benches if needed.
- Top room is cardio and stretching plus some machines, bottom room is mostly weights and a few machines. I like being away from all the cardio and machine people.

CONS:
- One of the squat racks has non-adjustable catches that are too high. I can't squat ATG there. I could move further back but there's lumps on the floor there. Thankfully theres another power cage and nobody seems to use it. So I can only squat at one spot. At least when I come to lift I can start with benching instead of squatting if it's taken.
- The power cage where I squat at is not stable. The whole thing moves when i rack 3 plates or more.
- I don't like the floors. It's not flat at the squat racks either.
- There's almost no room to deadlift. And the spot where I can deadlift is a pain in the ass to deadlift because the floor is slightlyyy lumpy and I don't have much room.
- I hate the plates. They are round, but they wobble a lot.
- The lighting isn't very flattering when checking yourself out in the mirrors  >:(

Overall I'm happy I found this gym. Can't wait to stay consistent and make gains again!
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 02, 2015, 09:45:43 am
Week 79
Quote
Thursday - 10/01/15

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Stopped at 24 total reps. Pecs felt like they were going to rip since I'm still sore from last workout.
135 x 5
185 x 3
225 x 1
205 x 6
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

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

Deadlift
225 x 3                           >> 75sec rests.
275 x 1                           >> Slowly improving. Will be back to 375x5 (regular, non-clustered set) in 5 sessions probably.
335 x 1
375 x 2
375 x 1
375 x 1

Back Extensions
45 x 15                             >> 60sec rest.
45 x 10
45 x 8

Standing Calf Raise Machine
215 x 5                              >> 60sec rests.
270 x 15                           >> Final set was a drop set. Feels good!
270 x 15                           >> I think that drop sets on calf raises will go a long way into making mine stronger.
270 x 15
 240 x 5
  210 x 5
   180 x 5
    150 x 5

This workout felt awesome. Woohoo. Will probably hit 205x8 on the bench next workout. Squat 315x6 for sure.

It's October 1st. From now until January 24th I want to beat my previous PR's that I had last January. My squat was 365x3 and 405x1 at that time. I've done 375x3 on a different occasion though. Deadlift better be 385x5 or better. I want to bench 215x10 by then too.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 05, 2015, 01:22:11 pm
Week 79
Quote
Friday - 10/02/15

-= Workout Log =-

Pull Ups
BW x 5                            >> 60sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 4
+25lbs x 3
+25lbs x 3

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2                            >> Last two sets had more external rotation.
40's x 1
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

Cable Rows
140 x 5                   >> 60sec rests.
180 x 10
180 x 6
180 x 5
160 x 8
140 x 10

Ab Pulldowns
95 x 5                   >> 60sec rests.
105 x 15
105 x 12
105 x 10

Incline DB W Flyes
15's x 15                   >> 60sec rests.
15's x 10
15's x 8

Cable Pulldowns
180 x 8                   >> 60sec rests.
160 x 6
140 x 12
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 06, 2015, 09:43:41 am
Week 80
Quote
Monday - 10/05/15

-= Workout Log =-

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

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
205 x 7
205 x 5
205 x 3
205 x 3
205 x 1
205 x 1
205 x 3
205 x 2
205 x 2

Deadlift
225 x 3
275 x 1
335 x 1
375 x 1

Just too lazy to finish and it was getting late. At least I improved on my squats and bench. Should be back to 365x3 in a few weeks, which is great. 360x3 put me at a tested 405 max back then, so I can definitely claim a 405 squat with 365x3.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 07, 2015, 09:48:52 am
Week 80
Quote
Tuesday - 10/06/15

-= Workout Log =-

Cable Rows
140 x 5                   >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 6
160 x 10
140 x 10

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2                            >> Last two sets had more external rotation.
40's x 1
35's x 11
35's x 8
35's x 6
30's x 8
30's x 6

Pull Ups
BW x 5                            >> 60sec rests.
BW x 10
BW x 5
BW x 5
BW x 4
BW x 4

Ab Pulldowns
95 x 5                   >> 60sec rests.
105 x 15
105 x 12
105 x 10

Face Pulls
40 x 12                   >> 60sec rests.
40 x 12
40 x 12

Bilateral Cable Pulldowns
180 x 8                   >> 60sec rests.
160 x 8
140 x 10

This felt awesome. I wanted to do even more. Some rear delt flyes maybe. Doing more volume with short rests allows me to workout for longer. Well this workout didn't take too long anyway, since the rest periods were short.

Been hitting my external rotators/rear delts pretty good lately. I already see their size increased. Of course it's just a sarcoplasmic fluid response from working out, but hey it gives me motivation!
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 07, 2015, 11:55:14 pm
Holy crap i want to squat 405x3 so badly. 360x3 gave me a tested 405 max. So 405x3 should put me at 445lbs. I want to get there at a bodyweight of 195lbs. Thatll be a 2.25x bw squat. I hope to be there in a year.

I should get my bw down to 187 currently. Havent weighed myself in a while. Here's where i want to be:

January - 360x3 at 187lbs
June - 385x3 at 190lbs
January - 405x3 at 195lbs

I may hit my goals much earlier... But i always guess that yet ive been stalling for years lol.
Title: Re: Dreyth's New Journal
Post by: adarqui on October 08, 2015, 02:37:04 pm
Holy crap i want to squat 405x3 so badly. 360x3 gave me a tested 405 max. So 405x3 should put me at 445lbs. I want to get there at a bodyweight of 195lbs. Thatll be a 2.25x bw squat. I hope to be there in a year.

I should get my bw down to 187 currently. Havent weighed myself in a while. Here's where i want to be:

January - 360x3 at 187lbs
June - 385x3 at 190lbs
January - 405x3 at 195lbs

I may hit my goals much earlier... But i always guess that yet ive been stalling for years lol.

nice!

january 2017, 405x3 @ 195?
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 08, 2015, 07:44:19 pm
Holy crap i want to squat 405x3 so badly. 360x3 gave me a tested 405 max. So 405x3 should put me at 445lbs. I want to get there at a bodyweight of 195lbs. Thatll be a 2.25x bw squat. I hope to be there in a year.

I should get my bw down to 187 currently. Havent weighed myself in a while. Here's where i want to be:

January - 360x3 at 187lbs
June - 385x3 at 190lbs
January - 405x3 at 195lbs

I may hit my goals much earlier... But i always guess that yet ive been stalling for years lol.

nice!

january 2017, 405x3 @ 195?

Yep! I feel I may hit it earlier than that, but I can always re-adjust my goals.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 09, 2015, 12:09:32 am
Week 80
Quote
Thursday - 10/08/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 2
315 x 6
315 x 4
315 x 2

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> 30 total reps woohoo.
135 x 5                      >> Hope to get 8, 6, 5 next time.
185 x 3
225 x 1
205 x 8
205 x 5
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 2

Deadlift
225 x 3                 >> 60sec rests.
275 x 1                 >> Failed 2nd rep on 1st rep. Failed next set.
335 x 1
375 x 1
370 x 0

Incline DB Bench Press
70's x 8              >> 60sec rests.
70's x 4

Back Extensions
45 x 15                        >> 60sec rests.
45 x 15                        >> I just realized I never really went close to failure on these in my life.
45 x 10                        >> I always stopped what felt like 2-3 reps short, but is really 5-7 reps short of failure!

Standing Calf Raise Machine
225 x 5
285 x 15 PR
285 x 12 PR
285 x 10 PR
 245 x 5 PR
  215 x 5 PR
   185 x 5 PR
    155 x 5 PR

Wtf happened to my deadlift? I think I need more sleep. Also I need to go HARD on back extensions. I've been skimping on protein too.

I think I'll lower to 335 next workout and work up from there each session.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 09, 2015, 10:55:11 pm
Week 80
Quote
Friday - 10/9/15

-= Workout Log =-

Pull Ups
BW x 5                            >> 60sec rests.
+25lbs x 9 PR
+25lbs x 5 PR
+25lbs x 4 PR
+25lbs x 3 PR
+25lbs x 3 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2                            >> Last two sets had more external rotation.
40's x 1
35's x 12
35's x 6
35's x 5
30's x 6
30's x 5

Cable Rows
140 x 5                   >> 60sec rests.
180 x 12
180 x 8
180 x 6
160 x 8
140 x 10

Ab Pulldowns
95 x 5                   >> 60sec rests.
110 x 12
110 x 12
110 x 10

Cable Pulldowns
160 x 10 PR                   >> 60sec rests.
160 x 6 PR
160 x 5 PR

Incline DB W Flyes
15's x 15                   >> 60sec rests.
15's x 12 PR
15's x 10 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 14, 2015, 09:29:41 am
Week 81
Quote
Tuesday - 10/15/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Inching closer to sets of 8.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 6
315 x 5
315 x 3

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> 30 total reps woohoo.
135 x 5                      >> Hope to get 8, 6, 5 next time.
185 x 3
225 x 1
205 x 5
205 x 3

Was supposed to lift Monday but missed it. Shortened the workout today so I don't get sore for when i squat and bench again on Thursday.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 28, 2015, 11:25:45 am
Worked out only twice last week. But did two workouts this week, so im on track again. too lazy to type them up right now.

I really want to get a full body diagnostic in terms of structure, posture, etc. I wonder where I can find a good and affordable person in NYC who is knowledgable about myofascial release, deep tissue massage, posture, the CNS, all that stuff. I just want my entire body assessed, then i want a painful ass massage one time to release everything, and then i want to be told whats tight, short, long, loose, overactive, dormant, and then be told what stretches and exercises i should do at home to keep myself fixed.
Title: Re: Dreyth's New Journal
Post by: Coges on October 28, 2015, 06:14:13 pm
I really want to get a full body diagnostic in terms of structure, posture, etc. I wonder where I can find a good and affordable person in NYC who is knowledgable about myofascial release, deep tissue massage, posture, the CNS, all that stuff. I just want my entire body assessed, then i want a painful ass massage one time to release everything, and then i want to be told whats tight, short, long, loose, overactive, dormant, and then be told what stretches and exercises i should do at home to keep myself fixed.

This ^^^

I always feel like I need someone to press the reset button for my body and tell me how to progress from there to keep it in check. Unfortunately, as I'm finding out now, getting everything diagnosed by the one person is a long shot as they always invariably miss something that you need a second person to pick up.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 29, 2015, 02:09:20 pm
I really want to get a full body diagnostic in terms of structure, posture, etc. I wonder where I can find a good and affordable person in NYC who is knowledgable about myofascial release, deep tissue massage, posture, the CNS, all that stuff. I just want my entire body assessed, then i want a painful ass massage one time to release everything, and then i want to be told whats tight, short, long, loose, overactive, dormant, and then be told what stretches and exercises i should do at home to keep myself fixed.

This ^^^

I always feel like I need someone to press the reset button for my body and tell me how to progress from there to keep it in check. Unfortunately, as I'm finding out now, getting everything diagnosed by the one person is a long shot as they always invariably miss something that you need a second person to pick up.

That's a good point. I'm thinking I could call ahead and scope the guy out, ask him if he's familiar with things, and let him know im more knowledgeable than the average person about this stuff. Then maybe 6mo from now or a year, instead of going back to him i'll go back to someone else.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 29, 2015, 02:21:59 pm
Week 83
Quote
Monday - 10/26/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Movin up! Should be able to hit 365x3 in a few weeks.
225 x 3                                >> I can probably do it a week from now if I practice some triples at 345.
275 x 1
315 x 1
365 x 2
315 x 7
315 x 5
315 x 3

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Moved down to 195lbs, will work back up.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 3

Deadlift
225 x 3                >> Can't believe how much these have dropped wtf.
275 x 1
335 x 1
355 x 3

Incline DB Bench Press
70's x 8              >> 60sec rests.
70's x 5

Back Extensions
45 x 12                        >> 60sec rests.
45 x 12
45 x 6

Standing Calf Raise Machine
225 x 5
300 x 12 PR
300 x 12 PR
300 x 8 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 29, 2015, 02:24:38 pm
Week 83
Quote
Tuesday - 10/27/15

-= Workout Log =-

Cable Rows
140 x 5                   >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 5
160 x 12
140 x 12

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2                            >> Last two sets had more external rotation.
40's x 1
35's x 12
35's x 5
35's x 4
30's x 8
30's x 6

Pull Ups
BW x 5                            >> 60sec rests.
BW x 10
BW x 7
BW x 5
BW x 3
BW x 4

Ab Pulldowns
95 x 5                   >> 60sec rests.
105 x 12
105 x 12
105 x 12

Face Pulls
40 x 15 PR                   >> 45sec rests.
40 x 15 PR
40 x 15 PR

Bilateral Cable Pulldowns
140 x 12                   >> 45sec rests.
140 x 12
140 x 6
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 29, 2015, 05:56:23 pm
Just saw this vid again:

http://www.youtube.com/watch?v=NfhTVxA3e5w



God damn I want a 40 inch standing vertical. I'm going to get there one day! My best is 33" but I never really practiced the standing jump much, so maybe I could have hit 34.

http://www.higher-faster-sports.com/verticaljumpcalculator.html

Squatting 455lbs at a bodyweight of 190lbs (including jumping gear) should get me there. I'm at about 405lbs at 193lbs bw in gear right now. One of my other life goals is a 2.5x bw squat. Squatting 500 at 200lbs bw will give me that. That should put me at 40" standing as well.

But first, 40" running vert!!! It was on the horizon a few times. Squatting 375x3 at this weight would definitely get me there after much jumping practice.
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 30, 2015, 12:12:49 am
Week 83
Quote
Thursday - 10/29/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> God damn those 8 reps killed me! Panting a lot. I should do some cardio.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 8
315 x 4
315 x 4

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 7
195 x 5

Deadlift
225 x 3                 >> 2min rests.
275 x 1                 >> Can't believe how much these have dropped wtf.
335 x 1
355 x 3
355 x 2

Incline DB Bench Press
70's x 10              >> 60sec rests.
70's x 5

Back Extensions
45 x 12                        >> 60sec rests.
45 x 12
45 x 12

Standing Calf Raise Machine
225 x 5
300 x 15 PR
300 x 12 PR
300 x 10 PR

Awesome workout.
Title: Re: Dreyth's New Journal
Post by: adarqui on October 30, 2015, 12:16:15 am
those would be some solid numbers, nice.

ya that yang SVJ is nuts. If SVJ is an eventual goal, i'd definitely start mixing in SVJ's as soon as possible, even if it's just a few jumps 1-2x/week. They also serve as nice warmups for squatting. You can mix them up too; squat jump, cmj, paused cmj etc. Don't want to be primarily making movement efficiency gains when you're nearing your goal squat numbers, you know? Better to integrate that as your squat is going up, IMHO.

pC!
Title: Re: Dreyth's New Journal
Post by: Dreyth on October 30, 2015, 09:49:01 am
Hmm yeah I should be incorporating some standing verticals twice a week before squatting. Good idea. Thing is, I jump much higher when warmed up great after a basketball game (current gym doesnt have a basketball gym). Maybe I'll do some jump rope or something before hand.
What's a counter movement jump? Does that just mean SV? I never knew.
Title: Re: Dreyth's New Journal
Post by: LBSS on October 30, 2015, 02:19:18 pm
countermovement jump is just a full-speed SVJ. as opposed to a paused jump or a squat jump (with your hands on your head or otherwise not moving).
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 02, 2015, 10:33:50 am
Week 83
Quote
Friday - 10/30/15

-= Workout Log =-

Pull Ups
BW x 5                            >> 60sec rests.
+25lbs x 10 PR
+25lbs x 7 PR
+25lbs x 4 PR
+25lbs x 3 PR
+25lbs x 3 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8
30's x 7
30's x 5

Cable Rows
140 x 5                   >> 60sec rests.
180 x 12
180 x 10
180 x 8
160 x 12
140 x 6

Ab Pulldowns
95 x 5                   >> 60sec rests.
115 x 12
115 x 12
115 x 12

Cable Lateral Pulldowns
160 x 10                   >> 60sec rests.
160 x 10
160 x 10 PR

Incline DB W Flyes
15's x 15                   >> 60sec rests.
15's x 15 PR
15's x 12 PR
Title: Re: Dreyth's New Journal
Post by: LBSS on November 02, 2015, 10:46:08 am
today is friday?
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 02, 2015, 12:45:30 pm
today is friday?

oops, forgot to change the date. that was friday's workout. was too lazy to type it up.

will lift again later today
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 03, 2015, 10:29:15 am
Week 84
Quote
Monday - 11/02/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Holy shit I died. I improved though!
225 x 3
275 x 1
315 x 1
365 x 2
315 x 8
315 x 5
315 x 2

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 3

Had terrible sleep all weekend. Maybe 3 hours for two days in a row. Then I also napped for too long before my workout. Threw in the towel.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 06, 2015, 11:49:20 am
Week 84
Quote
Thursday - 11/05/15

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> This felt a lot easier!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 5

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 365x3 wasn't that bad! Woohoo!
225 x 3                                >> 360x3 put me at a 405lb max that time I recorded it... so this is nice
275 x 1                                >> Pretty sure I've done 375x3 once though.
315 x 1
365 x 3
315 x 5
315 x 5
315 x 3

Incline DB Bench Press
70's x 11              >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5
315 x 15 PR
315 x 12 PR
315 x 10 PR

Fucking hate deadlifting at my gym. It's such a pain in the ass to set up. And the plates all lean to one side. I also dread back extensions.

I think I'm just going to start doing RDL's from now on. 3x8 should suffice :)

Otherwise, awesome workout! I skipped my last workout (upperbody plus abs) and rested up, and I came back pretty strong today. Really happy about my squat. Can't wait to get to 385x3... that will definitely put me at a 40" running vert.




It's also time to start adding in SVJ's to my warm ups. Anyone have any idea how I should structure it? My ideas:

Mon - Squat/RDL/Calf Raise
Tue - upper body + abs
Wed - off
Thu - Squat/RDL/Calf Raise
Fri - upper body + abs
Sat - off
Sun - off

I'm thinking on monday before squats I can do like 5x1 max effort SVJ, rest up 10 min, then start my leg workout. Then I can do a shit ton of SVJ's on Friday. Yeah it's a day after  squatting, but I can go all out with like 10x3 jumps and not let it affect my workout.

Ideas?
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 09, 2015, 09:51:32 am
Week 84
Quote
Friday - 11/06/15

-= Workout Log =-

Pull Ups
BW x 5                            >> 60sec rests.
+25lbs x 10
+25lbs x 7
+25lbs x 5
+25lbs x 4 PR
+25lbs x 4 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 6
35's x 5
30's x 7
30's x 5

Cable Rows
140 x 5
180 x 12

Ab Pulldowns
95 x 5                   >> 60sec rests.
115 x 12
115 x 12
115 x 12

Just too lazy to do the whole workout.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 10, 2015, 01:48:24 pm
Week 85
Quote
Monday - 11/09/15

-= Workout Log =-

SVJ
5 x 1                    >> 1min rests.

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> The warm ups felt veryyyy light. Surprised I couldn't beat my last session.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 4

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Holy fuck this felt so much easier! 370x3 is on the horizon.
225 x 3                                >> I think I'll wait till I hit 3x8 on the back up sets before increasing the top set.
275 x 1                                >> Actually I'll probably get impatient and do it earlier...
315 x 1
365 x 3
315 x 6
315 x 6
315 x 4

Incline DB Bench Press
70's x 10                          >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5                         >> 60sec rests.
330 x 15 PR
330 x 12 PR
 300 x 5 PR
  270 x 5 PR

Wish I had a vertec at my gym so that I could quantify the SVJs. I'd love to set it up like:

31"
33"
35" PR
34"
33"

That would be cool. Or maybe I can record them on my phone and count the frames. My iPhone 6s can record 720p at 240fps, and 1080p at 60fps. It would be a pain in the ass to load up at home and count every time though. Wish I could just find an app (or jailbreak tweak) where I can put a start and end time in a video, and it will tell me how many frames lapse in between. Actually, i may request this on /r/jailbreak.

Squats felt wayyy easier than usual. I'm not sure if I'm just rested lately, or if it was the SVJs beforehand that helped me. The bench felt much lighter as well, yet when it got to the work sets I didn't do any better.

I'm pretty damn sure I've squatted 375x3 at some time in the past, but I can't find it in my log. I physically remember being under the bar and going all out, and I remember the guy who was watching/spotting me. Guess my official PR is 370x3.
Title: Re: Dreyth's New Journal
Post by: vag on November 11, 2015, 06:25:55 am
You would still never know the exact vert you achieved because:
a) hangtime depends on knee-bend at ground contact.
b) hangtime-vert calculation is not that accurate, see this ancient thread where i studied it : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/

However, even if we accept my study was right and you don't know the exact hangtime to vert formula, bigger hangtime means bigger vert. So if you get over the small error that the knee-bend causes ( assuming the knee bend will be more or less the same ) , if you also don't care if a jump was 33 or 36, hangtime is a very accurate progress tracker. Because you will track the 0.5'' improvement, you will just not know the exact base on which you improved.
2c.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 11, 2015, 09:38:50 am
You would still never know the exact vert you achieved because:
a) hangtime depends on knee-bend at ground contact.
b) hangtime-vert calculation is not that accurate, see this ancient thread where i studied it : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/

However, even if we accept my study was right and you don't know the exact hangtime to vert formula, bigger hangtime means bigger vert. So if you get over the small error that the knee-bend causes ( assuming the knee bend will be more or less the same ) , if you also don't care if a jump was 33 or 36, hangtime is a very accurate progress tracker. Because you will track the 0.5'' improvement, you will just not know the exact base on which you improved.
2c.

100% true! I figure I would try to keep the same knee bend on the landings, and assume a margin of error. However, it may just be that the margin of error is big enough to the point where it's pointless to measure hangtime at all :/ what do you think? Could the margin be bigger than 2 inches?

I have to look for objects around the gym to reach up too. Maybe I can't measure their heights, but it's good for tracking progress at least.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 11, 2015, 09:42:16 am
Week 85
Quote
Tuesday - 11/10/15

-= Workout Log =-

Cable Rows
140 x 5                   >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 8
160 x 7
140 x 12

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 6
35's x 5
30's x 7
30's x 5

Pull Ups
BW x 10                          >> 60sec rests.
BW x 8
BW x 5
BW x 4
BW x 4

Ab Pulldowns
95 x 5                   >> 60sec rests.
120 x 12
120 x 8
120 x 5

Face Pulls
45 x 12 PR                   >> 45sec rests.
45 x 12 PR                   >> I don't feel these much anymore. The weight is heavy to the point where I'm angled back with my body a lot.
45 x 12 PR                   >> As a result, the pulling angle is much different. I'll figure it out.

Bilateral Cable Pulldowns
140 x 12                   >> 45sec rests.
140 x 12
140 x 9 PR
Title: Re: Dreyth's New Journal
Post by: vag on November 11, 2015, 01:17:57 pm
I figure I would try to keep the same knee bend on the landings, and assume a margin of error. However, it may just be that the margin of error is big enough to the point where it's pointless to measure hangtime at all :/ what do you think? Could the margin be bigger than 2 inches?

I think that especially for SVJ the error is much smaller. It is a repeated movement, very limited variation, no takeoff angle, no plant variation, no horizontal component, nothing.
Your body will tend to do the same things every time. Even if you don't watch your landing at all, i would bet it would be almost the same. Small differences in knee bend can't make serious differences in hangtime anyway.

I have to look for objects around the gym to reach up too. Maybe I can't measure their heights, but it's good for tracking progress at least.

Word.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 12, 2015, 09:58:28 am
Can't wait to squat today. 365x3, 315x3x6 definitely within reach.
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 13, 2015, 03:47:08 pm
Week 85
Quote
Thursday - 11/12/15

-= Workout Log =-

SVJ
5 x 1                    >> 1min rests.

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Made the top warmup set a heavy triple. I realize adding some heavy benches should help.
135 x 5
185 x 3
225 x 3
195 x 8
195 x 6
195 x 4

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Wow this was unbearably difficult... didn't feel good going into it.
225 x 3                                >> Earlier in the day I was so psyched to go lift but once I got there, I was tired and the weights felt heavy.
275 x 1
315 x 1
365 x 3
315 x 6
315 x 6
315 x 4

Romanian Deadlifts
225 x 5                                            >> 2min rests.
275 x 1
315 x 5
315 x 3

Incline DB Bench Press
70's x 8                          >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5                         >> 45sec rests.
330 x 15
330 x 15 PR
330 x 12 PR
 300 x 5 PR
  270 x 5 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 24, 2015, 06:12:52 pm
Haven't updated. I finished off the last week's Friday workout and it went well.

Took a week off after that. Been getting terrible sleep and stuff. Also lost motivation.

Shoulda lifted yesterday (monday) but i'll lift today. maybe full body, maybe not. idn. will get shit in gear next week. hopefully holidays and stuff dont cut into my lifting.
Title: Re: Dreyth's New Journal
Post by: adarqui on November 24, 2015, 10:22:46 pm
you lost motivation "out of nowhere" or due to some other factors? curious, sorry!

pc!
Title: Re: Dreyth's New Journal
Post by: Dreyth on November 25, 2015, 10:12:26 am
you lost motivation "out of nowhere" or due to some other factors? curious, sorry!

pc!

i got horrible sleep the weekend leading into my workout week that i skipped. i went to the gym and left right after entering. went back the next day and left just before entering. then i was thrown out of my rhythm and when that happens, its so hard for me to get back in it.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 01, 2015, 02:23:10 pm
Week 88
Quote
Monday - 11/30/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
335 x 2
275 x 5

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
185 x 6

Romanian Deadlift
135 x 5
225 x 1
275 x 5

Incline DB Bench Press
65's x 10

Standing Calf Raise Machine
285 x 10

Haven't lifted since 17 days before this, so I took it easy. Didn't want to get so sore that I can't get be productive next workout (I learned this the hard way from coming back from short breaks).

The squat was a 3RM lol, down from 365 (edit: now I remember I only did 2 reps. wouldnt have gotten the 3rd). The bench was a 6RM, down from 225. I'll get it back quickly though. It's mostly CNS strength.

Also from now on I'm going to plan de-loads into my workouts. Every third week, for the first half of the week I may just work up to a top set on every exercise and that's it. One work set. I lift mon/tue/thu/fri so that should be good.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 02, 2015, 10:25:56 am
Week 88
Quote
Tuesday - 12/01/15

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+25lbs x 5
+25lbs x 5
+25lbs x 5

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

Cable Rows
180 x 10                         >> 60sec rests.
180 x 8
180 x 6

Ab Pulldowns
95 x 15

Rear Delt W Flyes
15's x 15
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 04, 2015, 09:42:26 am
Week 88
Quote
Thursday - 12/03/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Didn't expect 315x5 to be within reach already. Nice!
225 x 3                                >> I should definitely be able to increase 5lbs a week on the triples until I'm back at 365x3.
275 x 1
315 x 1
335 x 3
315 x 5

Bench Press
45 x 15                                >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 8
185 x 6

Romanian Deadlift
135 x 5
225 x 1
315 x 5

Incline DB Bench Press
65's x 12

Standing Calf Raise Machine
285 x 5                           >> 45sec rest.
330 x 12
330 x 10
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 07, 2015, 09:34:44 am
Week 88
Quote
Friday - 12/07/15

-= Workout Log =-

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 6

Lateral Raises
30's x 3                             >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 7
35's x 5

Pull ups
BW x 10                       >> 60sec rests.
BW x 6
BW x 5

Ab Pulldowns
95 x 5                       >> 60sec rests.
115 x 12
115 x 12
115 x 6

Rear Delt W Flyes
20's x 8 PR                     >> 45sec rests.
20's x 8 PR
20's x 8 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 08, 2015, 09:34:35 am
Week 89
Quote
Monday - 12/07/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
340 x 3
315 x 5

Bench Press
45 x 15                               >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8
185 x 6

Romanian Deadlift
225 x 3                                >> 2min rest.
275 x 1
315 x 6
315 x 6

Incline DB Bench Press
70s x 10

Standing Calf Raise Machine
285 x 5                               >> 45sec rests.
330 x 15
330 x 12
330 x 10

Slowly adding more. After next week I'll be full force in terms of volume.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 08, 2015, 02:30:40 pm
Holy fuck i just want to jump 40" already. definitely getting there this summer. is it so hard?!?!? all i need is a 385x3 squat and weigh less than 195lbs. just gotta stay consistent.
Title: Re: Dreyth's New Journal
Post by: adarqui on December 08, 2015, 03:51:46 pm
Holy fuck i just want to jump 40" already. definitely getting there this summer. is it so hard?!?!? all i need is a 385x3 squat and weigh less than 195lbs. just gotta stay consistent.

do it.

 :ibsquatting: :ibjumping:

pc
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 09, 2015, 09:41:23 am
Week 89
Quote
Tuesday - 12/08/15

-= Workout Log =-

Pull ups
BW x 5                             >> 90sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 5

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

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 5

Ab Pulldowns
95 x 5                             >> 60sec rests.
115 x 12
115 x 12
115 x 12

Rear Delt W Flyes
20's x 12                             >> 45sec rests.
20's x 12
20's x 12
Title: Re: Dreyth's New Journal
Post by: LBSS on December 09, 2015, 10:03:37 am
http://www.ncbi.nlm.nih.gov/pubmed/26605807

Quote
The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other RT variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised of 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session. Testing was carried out pre- and post-study for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris via ultrasound imaging. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh and a trend for greater increases was noted in the triceps brachii,(p = 0.06) as well. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. The present study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.

food for thought.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 09, 2015, 10:25:56 am
^^ I definitely prefer 3min rests over 1min rests. I used to do them all the time. The thing is, my workouts just take too damn long that way. Also I stalled for a while, so I switched it up. I still work up to a top heavy set (3-5 reps) in the squat and bench though.

I'll switch back to 3min rests at some point.



Edit: Perhaps I can get the best of both worlds and superset exercises... Pull ups with lateral raises. Rows with ab pulldowns. And use 3min rests. Shit I gotta try that soon. It'll be pretty annoying with people jumping in between my exercises though.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 10, 2015, 10:29:09 pm
Week 89
Quote
Thursday - 12/10/15

-= Workout Log =-

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

Bench Press
45 x 15                               >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 10
185 x 6

Romanian Deadlift
225 x 3                                >> 2min rest.
275 x 1
315 x 6
315 x 6

Incline DB Bench Press
75s x 8

Standing Calf Raise Machine
285 x 5                               >> 45sec rests.
330 x 15
330 x 15
330 x 12 PR
 300 x 5 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 11, 2015, 09:58:43 am
Going to try a new de-loading scheme. This should keep me fresh for a long time. It'll keep me from burning out. Rather than deload for a whole week every 4th week, I'll do a rotating de-load. Example:

Week 1
Mon - A de-load
Tue - B
Thu - A
Fri - B

Week 2
Mon - A
Tue - B de-load
Thu - A
Fri - B

Week 3
Mon - A
Tue - B
Thu - A de-load
Fri - B

Week 4
Mon - A
Tue - B
Thu - A
Fri - B de-load

If you follow just Workout A, this gives the pattern of 4 on, 1 de-load, 2 on, 1 de-load, and repeat.

At the end of the cycle, I'll have a de-load on my last workout of the week (friday), then the weekend off, and then a de-load on the first workout of the week (monday). that should definitely be enough to recoup on a larger macrocycle level.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 14, 2015, 09:45:23 am
Week 89
Quote
Friday - 12/11/15

-= Workout Log =-

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

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

Pull ups
BW x 10                       >> 60sec rests.
BW x 7
BW x 6

Ab Pulldowns
95 x 5                       >> 60sec rests.
120 x 12             >> These are getting nearly impossible to do. The weight is so high that sometimes my knees lift up off the ground.
120 x 12
120 x 8

Rear Delt W Flyes
20's x 15 PR                        >> 45sec rests.
20's x 15 PR
20's x 12 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 15, 2015, 10:09:54 am
Week 90
Quote
Monday - 12/07/15

-= Workout Log =-
De-load

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
350 x 3
315 x 5

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8

Romanian Deadlift
225 x 3
275 x 1
315 x 6

Incline DB Bench Press
75s x 8

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

This week I'm back in full force. Starting with a de-load day though. As I posted earlier, I'm doing a rotating de-load where I cut down on the volume of a workout. I think this will help.
Title: Re: Dreyth's New Journal
Post by: adarqui on December 16, 2015, 09:26:36 am
This week I'm back in full force.

nice!



Quote
Starting with a de-load day though. As I posted earlier, I'm doing a rotating de-load where I cut down on the volume of a workout. I think this will help.

ya I like it.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 16, 2015, 09:52:08 am
Week 90
Quote
Tuesday - 12/15/15
191.4lbs

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+25lbs x 8
+25lbs x 7
+25lbs x 5
+25lbs x 4
+25lbs x 4

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 10
35's x 8
30's x 8
30's x 5

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 8
160 x 8
160 x 8

Ab Pulldowns
95 x 5                             >> 60sec rests.
120 x 12
120 x 12
120 x 12

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

Damn I'm starting to look good again. I look more cut because I have my pump back from lifting. I don't mean the pump during the workout. I mean the week-long pump you get when you lift consistently. I have a vein on my lower abs showing again.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 18, 2015, 09:14:25 pm
Week 90
Quote
Thursday - 12/17/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Had to grunt for the 355x3 a lot. I'll keep the same weight next workout.
225 x 3
275 x 1
315 x 1
355 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 3
225 x 3
185 x 8
185 x 6
185 x 5

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

Incline DB Bench Press
75s x 8                       >> 60sec rest.
75s x 5

Standing Calf Raise Machine
300 x 5                               >> 45sec rests.
345 x 15
345 x 12 PR
345 x 10 PR
 315 x 5 PR
  285 x 5 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 18, 2015, 09:18:11 pm
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
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 22, 2015, 10:53:50 am
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 22, 2015, 11:58:02 am
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 22, 2015, 12:22:34 pm
Here's a visualization:

(http://i.imgur.com/O9gOFdF.png)

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  :'(
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 23, 2015, 09:34:37 am
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 23, 2015, 09:36:01 am
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!
Title: Re: Dreyth's New Journal
Post by: adarqui on December 23, 2015, 12:21:32 pm
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!
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 23, 2015, 01:03:48 pm
^^ 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.
Title: Re: Dreyth's New Journal
Post by: gukl on December 23, 2015, 09:05:35 pm
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.

Title: Re: Dreyth's New Journal
Post by: Dreyth on December 24, 2015, 09:34:48 am
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:

(http://spinescottsdale.com/photos/exercises/standing-hip-flexor-stretch.jpg)

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.
Title: Re: Dreyth's New Journal
Post by: T0ddday on December 25, 2015, 03:19:30 am
^^ 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). 
Title: Re: Dreyth's New Journal
Post by: T0ddday on December 25, 2015, 03:24:10 am
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 28, 2015, 09:29:18 am
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.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 28, 2015, 09:30:13 am
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
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 28, 2015, 09:43:12 pm
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
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 28, 2015, 10:10:30 pm
Week 92
Quote
Monday - 12/28/15

-= Workout Log =-

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> I'm pretty damn sure I've hit 375x3 before but I don't see it in my log
225 x 3                                >> But I coulda sworn i hit 375x3 before! I remember doing it. I probably did it during when I wasn't logging much.
285 x 1                                >> I think the SVJ's before hand primed me up for it. The squats also took a little emotional arousal.
335 x 1                                >> I feel like my squat didn't show a "real" improvement, and it was just a good warm up rather w/SVJ's.
375 x 3 PR                           >> I'll try to hit 375x3 without SVJ's beforehand next workout.
315 x 5
315 x 4
315 x 4

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> Back up sets are done in non-stop fashion.
135 x 5                               >> All-time PR is 230x6 so I'm creeping back!
185 x 3
225 x 5
225 x 4
185 x 8
185 x 6
185 x 5

Romanian Deadlift
225 x 3                                >> 2min rests.
275 x 1                                >> Hate the idea of doing these for 3x8 so I jumped up in weight.
335 x 8 PR
335 x 6 PR
335 x 3 PR

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

Standing Calf Raise Machine
300 x 5                               >> 45sec rests.
360 x 15 PR
360 x 12 PR
360 x 10 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 29, 2015, 10:48:45 am
Hopefully I can be squatting 385x3 pretty soon... I weighed 194lbs this morning though. I'd like to squat 385x3 at a bw of 190lbs. Maybe I'll get there in 2-3 months. I should be able to hit a 40" running vert with that relative strength. Only thing is I don't really play basketball anymore. My current gym doesn't have a court. I'll have to go to the rec center or something but it's pretty far from my house. And where am I going to make time for that dammit.

I guess I'll just focus on hitting a 35" SVJ for the time being. I just need to find a way to measure it at my current gym.

Also I'll probably switch to DJ's instead of SVJ's before squatting to see the effect.



God damn I KNOW I'm capable of a 42" running vert eventually. I'll get there inshallah! I've been at 38" before with a 2.05x bw squat and no shock plyometrics. With a 2.25x bw squat and then months of depth jumps I'm sure I can get there!!! I just keep stalling and at times regressing every now and then, and the net progress over the past 5 or so years has been zero basically.
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 30, 2015, 09:39:21 am
Week 92
Quote
Tuesday - 12/29/15
194lbs

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+25lbs x 10
+25lbs x 6
+25lbs x 4
+25lbs x 3
+25lbs x 4

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 7
35's x 5
30's x 7
30's x 5

Cable Rows
220 x 1                         >> 60sec rests.
180 x 12
180 x 10
180 x 5
160 x 6
140 x 9

Ab Pulldowns
95 x 5                         >> 60sec rests.
130 x 12 PR
130 x 8 PR
130 x 6 PR

Rear Delt W Flyes
15's x 8                             >> 45sec rests.
25's x 8
25's x 8 PR
25's x 8 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on December 30, 2015, 06:00:31 pm
can't wait to squat tomorrow!!!
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 04, 2016, 10:27:52 am
Week 92
Quote
Thursday - 12/31/15

-= Workout Log =-
De-load

SVJs
3 x 1                                >> Tried a 12" depth jump after SVJ's and it was miserable lol. I have no movement skills atm.

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Holy crap I nearly failed the 375x3. Might go back to 365x3 next week and work on back ups.
225 x 3
285 x 1
335 x 1
375 x 3
315 x 3

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 5
185 x 10

Romanian Deadlift
275 x 1
340 x 6 PR

Incline DB Bench Press
75's x 10

Standing Calf Raise Machine
360 x 15

Feels good to de-load. Needed it on the squats too.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 04, 2016, 11:38:00 pm
Week 93
Quote
Monday - 01/04/16
196.4lbs or 194.6lbs... can't remember

-= Workout Log =-

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 135, 185, and 225 were flyinggg so I knew I would attempt 385x3
225 x 3                                >> Wasn't that difficult! Easier than the two 375x3's I did last week.
295 x 1                                >> However, I did have a bit of adrenaline in me.
345 x 1                                >> Well technically the back up sets are PR's now since I've never done them after 385x3.
385 x 3 PR
315 x 6 PR
315 x 4 PR
315 x 3 PR

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> 225x6!!! Getting closer to all-time PR of 230x6 woohoo.
135 x 5
185 x 3
225 x 6
225 x 3
185 x 9
185 x 7
185 x 5

Romanian Deadlift
225 x 3                                >> 2min rests.
275 x 1
340 x 8 PR
340 x 4 PR
340 x 3 PR

Incline DB Bench Press
75's x 8                            >> 60sec rest.
75's x 5

Standing Calf Raise Machine
315 x 5                               >> 45sec rests.
375 x 15 PR
375 x 12 PR
375 x 10 PR

PR CITY

The bench might as well be a PR too. I haven't been at 225x6 in over a year I think. Fuck yeah.

And wtf, I already hit my goal of 385x3 on the squats?! I wanted to take it steady and just get there by June haha. Well, I wanted to get there at 190lbs bw. Maybe I'll slowly start cutting down now... nah, I think it's better to maintain weight for a few months and gain strength instead. We'll see.

When I squatted 365x3 I maxed at 405lbs. Now I'm doing 385x3 so my max is probably 425lbs. However, the 365x3 was done without adrenaline, unlike the 385x3 I did.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 06, 2016, 09:43:46 am
Week 93
Quote
Tuesday - 01/06/16

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+25lbs x 10
+25lbs x 7
+25lbs x 4
+25lbs x 3
+25lbs x 3

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2                             >> Finally matched my all-time PR in these, nice.
45's x 1
35's x 12
35's x 12
35's x 6
30's x 8
30's x 6

Cable Rows
180 x 3                         >> 60sec rests.
220 x 1                         >> Got tired of being at the same weight so I moved up.
200 x 8 PR
200 x 5 PR
200 x 3 PR
180 x 8 PR
180 x 5 PR

Ab Pulldowns
95 x 5                         >> 60sec rests.
130 x 12
130 x 10 PR
130 x 10 PR

Rear Delt W Flyes
25's x 15  PR                         >> 45sec rests.
25's x 10 PR
25's x 6 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 06, 2016, 04:33:53 pm
Starting my MS in Cyber Security program this Friday. Very excited. It's a 1 year program and I hope I learn a ton. I'll also be learning stuff on my own on the side.

 :headbang:

Just looking for guidance on what I should learn on the side. Maybe get super familiar with programs like WireShark or Forensic ToolKit. Maybe I should learn a programming language like Python or Perl. Maybe I should get familiar with Unix systems. Maybe aim for some certs like Network+, Security+, and CCNA Security. I don't know yet. But I want to do a lot! I'll speak to some professors and professionals this weekend.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 07, 2016, 10:40:00 am
Opened a Roth IRA. I'm 23 years old, now's the time. Put 3k into VTSMX for now. This is for long term (40+ years) gains, so index funds are the way to go. Maybe in the near future I'll open up a brokerage account to play with. I'm allowed to contribute 5.5k a year to my Roth IRA and the returns are tax-free if I take them out after I'm 59.5 years old. Contributions until then I can also pull out tax free.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 07, 2016, 11:45:14 am
smart. smart smart smart. i have a 401k through work (have since i was 21) but only really started feeding into it a few years ago. i only put in $4800/year but i'm about to get a huge raise* and will both bump my contribution to the 401k (or i may roll it into a roth IRA, need to talk to someone about that) and start contributing to a non-retirement index fund portfolio.

*got promoted, and think i'll get promoted again and then be working overseas and not paying federal income taxes...heyooooo.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 07, 2016, 12:08:23 pm
smart. smart smart smart. i have a 401k through work (have since i was 21) but only really started feeding into it a few years ago. i only put in $4800/year but i'm about to get a huge raise* and will both bump my contribution to the 401k (or i may roll it into a roth IRA, need to talk to someone about that) and start contributing to a non-retirement index fund portfolio.

*got promoted, and think i'll get promoted again and then be working overseas and not paying federal income taxes...heyooooo.

wonderful! What do you do for a living? Also I think i read somewhere that you can still owe federal income tax even if your taxed overseas, so check up on that.

If your 401k is company matched you BETTER be maximizing that before thinking about a Roth IRA. If they match everything up to 5% of your income, then put in a minimum of 5%. It's literally free money. Even if by the time you retire your returns are 0% overall, you will still have double in your 401k compared to what you contributed. Hell, even a catastrophic -25% return will net you more money in the end with that employer match.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 07, 2016, 02:19:56 pm
my employer matches to 8%. only reason i'd roll over is if i left my current employer.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 08, 2016, 09:59:08 am
Week 93
Quote
Thursday - 01/08/16
194.0lbs

-= Workout Log =-

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Changed the warm up scheme a little. Not as good but I'll keep it anyway.
225 x 3                                >> I tried getting adrenalized for the triple but couldn't really. It was tough as hell.
275 x 1                                >> I had to scream mid-lift a little to get it.
315 x 1                                >> But hey looks like I can get it even at a lighter bw and no adrenaline!
355 x 1
385 x 3
315 x 8 PR
315 x 5 PR
315 x 3 PR

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> This is a 4 rep PR. I don't think it tops 230x6 but a PR nonetheless.
135 x 5                               >> When I can get the top sets for 6 reps, I'll jump up 10lbs.
185 x 3                               >> I like the idea. It makes my top sets vary in reps more.
235 x 4 PR                 >> Sometimes they'll be up to 6 reps. Sometimes only 3 reps.
225 x 2 PR
185 x 10 PR
185 x 10 PR
185 x 5 PR

Romanian Deadlift
225 x 3                                >> 2min rests.
275 x 1                                >> Randomly jumped up a shitload on these. Pushed myself and got it!
355 x 8 PR
355 x 5 PR
355 x 3 PR

Incline DB Bench Press
75's x 10 PR                            >> 60sec rest.
75's x 5 PR                              >> Just realized these are PR's. At some point I moved up from 70's but kept writing 70's in my log.

Standing Calf Raise Machine
315 x 5                               >> 60sec rests because I had to work in with someone.
375 x 15                    >> Did extra reps to make up for it.
375 x 18 PR
375 x 12 PR
 345 x 5 PR
  315 x 3 PR

PR'd in every lift. I can't remember the last time this happened. Well I care more about the top set in the squats but I still PR'd after that ;)

What I've been doing lately is focusing on giving maximum effort on every lift. Lots of times I catch myself not doing that. On my bench presses for example, even though they are back up sets and I was getting a pump, I still gave 100% CNS effort. It also felt like I should have stopped at 8 reps, but I remember reading in Supertraining (or was it the Zatsiorsky book?) that your fast twitch fibers won't necessarily be fatigued until you go up just before or reach failure. Stopped two reps short won't cut it.

This also made me realize I can do more reps than I thought. I was going to stop at 5 for the RDL's but managed 8!
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 08, 2016, 10:41:08 am
Here we go, it was from Zatsiorsky:

(http://i.imgur.com/xL3NVlY.png)

So because of that, I'm trying to go as close to failure as possible without actually failing on my back up sets (I don't have a spotter usually). For calf raises, DB bench presses, RDL's, lateral raises, pull ups, that stuff is fine to fail on. Squats and bench presses, not so much. I squat far out from the rack because the set catches are too high and won't let me go ATG.

What's confusing to me however is this... I was initially under the impression that training with light loads for speed (30-50% 1RM) did a good job of training the CNS and improving explosive strength via rate coding, muscle fiber recruitment, etc. However, according to that chart, only the smaller and slower muscle fibers are recruited with lighter loads and lower reps. It appears that it doesn't take into account effort...

I'm pretty sure if you bench an empty bar with maximum speed, youre recruiting more fast twitch/large MU than lifting the bar slowly. I know it won't stimulate hypertrophy in those larger MU's, but nonetheless aren't they recruited? But now that makes me wonder. What if I lift my 12RM just 9 times, but I do it with 100% effort each time? Would that second column in the chart still be accurate?

Regardless, the best rate coding and recruitment gains come from squatting 1-3RM and plyos anyway, according to Zatsiorsky and Verkhoshansky. So I actually see absolutely no benefit in training for RoFD by lifting lighter loads. Leave that to the heaviest sets and to plyometrics.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 09, 2016, 09:30:14 pm
Week 93
Quote
Friday - 01/08/16
196.0lbs

-= Workout Log =-

Cable Rows
180 x 3                         >> 60sec rests.
200 x 2
220 x 1
200 x 10 PR
200 x 6 PR
200 x 5 PR
180 x 9 PR
180 x 7 PR

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

Pull ups
BW x 10                       >> 60sec rests.
BW x 10
BW x 5 PR
BW x 4 PR
BW x 4 PR

Ab Pulldowns
95 x 5                       >> 60sec rests.
130 x 15 PR
130 x 10 PR
130 x 10 PR

Rear Delt W Flyes
25's x 15                        >> 45sec rests.
25's x 11 PR
25's x 6 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 11, 2016, 08:30:06 pm
Just squatted 395x3

Fucking yes

Will update with rest of workout later. Still liftin.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 11, 2016, 11:07:23 pm
At this point, on TVS, you're Dreyth on adarq.org
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 12, 2016, 10:35:52 am
Week 94
Quote
Monday - 01/11/16
194.0lbs

-= Workout Log =-
De-load

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Today at work I had a feeling I could squat 395x3. I just felt good.
225 x 3                                >> Warm ups were feeling light. 315 hasn't felt this light on my back in years.
275 x 1                                >> 355 wasn't a struggle at all. That's it, decided to aim for 395x3.
315 x 1                                >> I was adrenalized; shaking under the weight and a little fearful.
355 x 1                                >> Almost failed my last rep.
395 x 3 PR                           >> This isn't sustainable. I'm scaling back to 375x3 and increasing 5lbs/2wks
315 x 6                                >> Time to focus more on the back up sets.

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
195 x 2
235 x 4
185 x 12 PR

Romanian Deadlift
225 x 3
275 x 1                                >> Didn't expect to get this.
315 x 1
365 x 8 PR

Incline DB Bench Press
75's x 10

Standing Calf Raise Machine
390 x 15 PR

Training hasn't went this well for me in the longest time. Hopefully I don't get injured or sick soon.
This was a de-load but I went pretty hard on the squat and RDL. These mini rotating de-loads every week feel amazing. It doesn't throw me off my rhythm and I feel like they keep me from burning out. And if it's ever not enough, I can throw in two de-load sessions in a week.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 12, 2016, 10:38:24 am
At this point, on TVS, you're Dreyth on adarq.org

Wow, that reminds me of how obsessed I used to be with the Lakers.

What happened to the members of that site? I know many jumped on here. I remember some troll named Fr0zen. Also that volleyball player, Adam. with a period. He was an admin I'm pretty sure. What about those really high jumpers like b0ka and Mikah?

I liked the system they had with the icons in your sig that proved you had certain milestones, like 1.5x bw squat, 35" standing vert, etc.

I wonder what my username used to be on TheJump101
Title: Re: Dreyth's New Journal
Post by: LBSS on January 12, 2016, 10:59:32 am
you should change your signature, was my point.  :lololol:
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 12, 2016, 11:39:07 am
Ha, I know; I'm keeping it as a remnant of the past.

I remember WAY back I used to go to And1 forums for jumping higher... air alert 2 was all the rage back then. I think that's where I started with this. There was another site after that... Terminal Vertical.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 12, 2016, 10:55:32 pm
Week 94
Quote
Tuesday - 01/12/16
193.6lbs

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+30lbs x 10 PR
+30lbs x 6 PR
+30lbs x 5 PR
+25lbs x 5 PR
+25lbs x 4 PR

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 12
35's x 10 PR
30's x 6
30's x 5

Cable Rows
180 x 3                         >> 60sec rests.
200 x 2
220 x 1
200 x 12 PR
200 x 6
200 x 5
180 x 6
180 x 5

Ab Pulldowns
95 x 5                         >> 60sec rests.
135 x 15 PR
135 x 8 PR
135 x 6 PR

Rear Delt W Flyes
20's x 5                             >> 45sec rests.
25's x 15
25's x 15 PR
25's x 8 PR
Title: Re: Dreyth's New Journal
Post by: Merrick on January 13, 2016, 12:42:28 am
I don't get why you hit a PR of 395x3 and you're going to scale back 20 lbs and plan to get back to the PR you just hit in EIGHT weeks? 

You hit a PR, and plan to get back to it 8 weeks later?

What's the rationale for this?
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 13, 2016, 10:00:46 am
I don't get why you hit a PR of 395x3 and you're going to scale back 20 lbs and plan to get back to the PR you just hit in EIGHT weeks? 

You hit a PR, and plan to get back to it 8 weeks later?

What's the rationale for this?

8 weeks is long... I forgot that I squat 2x a week. I wanted to hit 375 twice before moving up 5lbs, and repeat. So actually it should take me 4 weeks by the time I get back to 395x3.

Long story short: I can lift 385x3 right now without getting hyped up. I'm scaling back to 375x3 and working back up from there because my CNS feels a little beat right now. Hope to get to 395x3 in 4 weeks without having to get hyped up.

Long rationale:

From years of training and logging my training, I have found that whenever I make crazy fast gains (for example I just went from 365x3 to 395x3 in under 3 weeks after stalling for months) and continue them, I tend to burn out inexplicably and drop in strength by a considerable amount. In addition, it usually then takes me a few months spinning my wheels to break through that plateau, and then a little more time to get back to my PRs. Because of this being repeated over and over in my training career, I have learned that it's better for me to think very long term with my goals and adjust my training accordingly. I would have better net progress that way.

Additionally, 3RM's are pretty intensive. I've been able to get to a 395x3 squat by adrenalizing myself before my 3RM's lately. I like to NOT adrenalize myself before 3RM's and still be able to put maximum effort into it and be able to lift it. There's actually a difference. The difference is I will burn out farrr slower than otherwise and be able to continue to make gains. CURRENTLY without emotional arousal before my 3RM, I can manage 385x3. 375 is only 10lbs away from there. In 4 weeks I want to be at 395x3 without having to hype myself up before the lift.

My goal was to get to a 385x3 squat by June 1st and a bodyweight of 190lbs. I'm changing that, and hope to get to a 405x3 squat by June 1st at a bodyweight of 195lbs or less. It looks like I'll clearly get there, but you never know. So many times it's happened to me that I've set what looks like an easy goal, but stuff just comes up and I miss it :( If I get to 405x3 super early, then I'll probably put strength on a lower priority and start working on plyometrics, that's all.

That being said, I'll still be making PR's -- just not in the top sets for a few weeks.
Title: Re: Dreyth's New Journal
Post by: Merrick on January 13, 2016, 12:54:24 pm
What a great anti-ego lifter you are.  I don't care how many times I made a mistake.  If I were you, I'd probably go for 400x3 next workout and end up getting 400x1 and burn out my CNS and cuss myself out for being so stupid
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 13, 2016, 01:51:53 pm
What a great anti-ego lifter you are.  I don't care how many times I made a mistake.  If I were you, I'd probably go for 400x3 next workout and end up getting 400x1 and burn out my CNS and cuss myself out for being so stupid

Well hey, maybe for you going for 400x3 would work! For me it hasn't in the past. Perhaps I could manage to get to 415x3 and then scale back to 395x3 or something... who knows... but since i reached my goal of 385x3 way before June 1st which is what I planned, I'm scaling back now and taking it slow.  :lololol:

On the other hand, my bench press is finally improving linearly. I'm going to ride that gains wave for as long as I can. Been stuck at around the same max for literally 5 years.
Title: Re: Dreyth's New Journal
Post by: adarqui on January 13, 2016, 06:39:38 pm
What a great anti-ego lifter you are.

agreed

Quote
I don't care how many times I made a mistake.  If I were you, I'd probably go for 400x3 next workout and end up getting 400x1 and burn out my CNS and cuss myself out for being so stupid

for the most part, same here.. hehe!



"adrenalizing" (psyching up) too frequently has wrecked me plenty of times. We all learn the hard way :) .. or some people just can't deal with that and get on "the juice" or various stimulants.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 15, 2016, 10:01:28 am
Week 94
Quote
Thursday - 01/14/16

-= Workout Log =-

SVJs
2 x 1

ATG Squat
135 x 8                                      >> The weight just felt so light. Went for 405 and wasn't even a big struggle really.
185 x 5                                      >> Had two reps in me. Three if adrenalized.
225 x 3                                      >> Max is probably 435lbs without adrenaline!
275 x 1
315 x 1
365 x 1
405 x 1
315 x 6

Bench Press
135 x 5                              >> Loaded up 255 thinking it was 245 because I was feeling good.
135 x 5                              >> Nearly hit 3 reps! 3rd rep had some help from him. Woulda failed otherwise (barely).
185 x 3                              >> The 245x3 I can definitely hit without a spotter next workout probably.
225 x 1                              >> Then I did some drop sets. 205x10 though? Wow I haven't been there in a while.
255 x 2.5
245 x 2.5
205 x 10
 185 x 5
  135 x 6
205 x 8
 135 x 5

Cable Work For Chest
Random standing chest flyes and shit.
I hate this crap.
I feel dumb doing it.

RDLs (deadlift to RDL)
225 x 5                     >> This reminded me of how I actually hate regular deadlifts.
275 x 3                     >> Pulling from the floor makes me feel it more in my quads and it's just annoying to set up.
315 x 1                     >> I may just stick with RDL's indefinitely. I think they're more specific anyway.
375 x 4          >> RDLs feel like I'm doing a broad jump and it's all hip action. I love them.

Walking Lunges
135 x 8/leg              >> Wow I haven't done lunges in ages. Man they made my glutes fire like nothing else.
                                           >> I should probably add lunges into my routine at some point...
Calf Work
Drop set on the hack squat machine.
Then seated calf raises.
Another drop set on the hack squat machine.

Worked out at a friends gym with him. I forgot that I promised him I would today... randomly calls me at work and says "be ready" and I'm like crap I can't say no. So naturally it screws up my rest times and he makes me do some other shit with him. On the plus side I liked the bench workout a lot. This was a semi-deload for my legs by the way. 405 is like 93% of my max. Usually I like to work up to 90% of my max as a top warm up set but I reached for 405 because I felt good and just felt like doing it.

I haven't squatted 405 since last january: https://www.youtube.com/watch?v=afFmSGMGCEM
You can't see it in the vid, but I was completely adrenalized there (remember my post about how I was standing under the bar for 10sec and physically felt the weight get lighter on my back?). It went up just as easy looking today without adrenaline.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 15, 2016, 10:10:54 am
Side note:

A) Lifting with no emotional arousal, but still max effort.
B) Lifting with emotional arousal; angry and serious.
C) Lifting with adrenaline; I'm shaking a bit and the weight feels lighter. I feel lighter. I'm fearful.

I like to do A. That's what I want all my triples to be so I don't burn out. They lead me to sustained gains in my opinion. I'm not even doing B! I'm not angry when I squat really. I used to be like that all the time in high school though. They were really good workouts. Yesterday's 405x1 warm up was an A.

But C? That's on another level. The 405 vid from last year that i put in my previous post was like that. I have never had more adrenaline in me my entire life than in that lift. I thought I was going to faint after I racked that lift.

But you know what's crazy? I've been able to trigger C almost on command lately! When I jumped to 375x3 the first time I was adrenalized. It was a C lift. 385x3 was a B the first time I got it. 395x3 was a C. I was shaking under the weight a bit. I didn't know I had this ability to trigger adrenaline in me. Pretty crazy. It starts off with me getting angry and serious (B) and whatnot, but then I somehow elevate it to a C. I have no idea how I do it.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 18, 2016, 09:44:44 am
Week 94
Quote
Friday - 01/15/16

-= Workout Log =-

Cable Rows
180 x 3                         >> 60sec rests.
200 x 2
220 x 1
200 x 12 PR
200 x 8 PR
200 x 6 PR
180 x 8 PR
180 x 6 PR

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2                             >> Decided to move up instead of struggling for 3x12.
45's x 1
40's x 8 PR
40's x 8 PR
40's x 4 PR
35's x 8 PR
35's x 5 PR

Pull ups
BW x 10                       >> 60sec rests.
BW x 10
BW x 8 PR
BW x 4 PR
BW x 4 PR

Ab Pulldowns
95 x 5                       >> 60sec rests.
140 x 8 PR                  >> These are getting impractical now.
140 x 8 PR                  >> I'm starting to lift up off the ground a bit.
140 x 4 PR                  >> There's nothing around to hook my legs under.
 130 x 4 PR 
  120 x 2 PR 

Rear Delt W Flyes
25's x 15                        >> 45sec rests.
25's x 15
25's x 10 PR

More and more PR's. Fucking yes.

Pic of weight stack for ab pulldowns:

(http://i.imgur.com/ncpl9Fw.jpg)

I need to find another solution. I can't add weight to this stack  indefinitely. There's no heavier stack I can use at my gym either. Even if there was, this weight starting to lift me off the ground.

I need to find another ab exercise that targets the rectus abdominus directly like ab pulldowns do. One that I can add weight to pretty much indefinitely.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 18, 2016, 05:35:28 pm
CANT WAIT TO LIFT TODAY!!

This vid here, I squatted 355x3 at 192lbs bw the day before:

http://www.youtube.com/watch?v=wnwF0JsZYU0

I was jumping unusually high that day though. Even though I lifted the day before, I missed my leg workout before that one. That probably had something to do with it.

Curious to see what I will do at 405x3 @ 195lbs in the coming months. I need to start playing pick up games again. This better better be the year I hit 40" running!
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 18, 2016, 11:23:48 pm
Week 95
Quote
Monday - 01/18/16
195.8lbs

-= Workout Log =-

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 375x3 was tough as shit man. No emotional arousal though.
225 x 3                                >> Could not have done even 380x3 today. Wow. Wtf happened? Even warm ups felt heavy.
295 x 1                                >> Did not expect 315x10. Was going to cut it at 6 but kept pushing.
345 x 1                                >> Moving up to 325lb back up sets next workout.
375 x 3
315 x 10 PR
315 x 4 PR
315 x 3 PR

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> The weight felt extra heavy here. Unracked 185lbs and failed immediately onto the rack!
135 x 5                               >> Not sure how I managed 245x3 but I did it heh.
195 x 2                               >> Fuck it, moving up to 205lbs on backup sets. Screw 185lbs.
245 x 3 PR
235 x 2
205 x 7
205 x 6
205 x 4

Romanian Deadlift
225 x 3                               >> 2min rests.
275 x 1
315 x 1
375 x 6 PR
375 x 4 PR
375 x 3 PR

Incline DB Bench Press
75's x 12 PR                               >> 60sec rest.
75's x 6

Standing Calf Raise Machine
330 x 5                           >> 45sec rests.
390 x 15
390 x 15 PR
390 x 12 PR

What a terrible workout. I felt great at work today and couldn't wait to lift. But once I got to the gym, I felt like crap. And man, it felt like I was stalling. The weight felt heavy on my back and in my hands. And I had that all-too-familiar feeling of what my body feels like when my lifts stall. This weird achiness. I don't know what it is.

I have no idea how I squatted 395x3. Or how I jumped from 365x3 to 375x3 to 385x3 to 395x3 out of nowhere. It's not like I just had a crazy workout... But I was hitting those numbers consistently. I hit them all twice in the same week (except for 395x3).

If I wasn't originally planning to scale back to 375x3 like in my earlier posts, I would be extremely pissed off right now. I would have been talking about how I burned out again. Regardless, I expected 375x3 to be much easier today. Hmm... maybe it's because I'm not fully recovered from the light lunges I did on Thursday? My glutes are still a little sore from those!


In the end I hit a lot of PR's somehow... so looking back it wasn't such a bad workout. Also it's good to know that even on my shittiest days, I can hit 375x3 and I did it without grunting. It did take max effort though. But I hope this stalling feeling goes away... I had my eyes on 405x3 in the near future (2 months).

I'm due for a de-load tomorrow. I hope that'll fix some things.
Title: Re: Dreyth's New Journal
Post by: ChrisM on January 19, 2016, 01:17:18 am
That vid looks damn close to 40" RVJ man. Arent you like 6'0 even or so? You have great approach speed on that run up. Take away the loss of a few inches from jumping with a ball in hand and Id put money that you're over 40" RVJ!
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 19, 2016, 08:51:27 am
That vid looks damn close to 40" RVJ man. Arent you like 6'0 even or so? You have great approach speed on that run up. Take away the loss of a few inches from jumping with a ball in hand and Id put money that you're over 40" RVJ!

Yep im 6'1. I always had a pretty violent approach to my RVJ. I still cant hit my head on the backboard though. At 6'2 in shoes i believe head to backboard gives me 40" if i calculated right.

Well that day i didnt try to. I probably could have. That was the highest i was jumping in my life!
Title: Re: Dreyth's New Journal
Post by: LBSS on January 19, 2016, 01:26:43 pm
that dunk is filthy, nice job.  :highfive:
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 19, 2016, 01:40:33 pm
I don't think I specified, but that dunk is from last January.

WOW time flew. But yeah since then I have been stalling and getting sick and fasting for ramadan and hit a bunch of other road blocks. I'm finally stronger than I was back then.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 20, 2016, 09:45:07 am
Week 95
Quote
Tuesday - 01/19/16
197.8lbs

-= Workout Log =-
De-load

Cable Rows
150 x 5
170 x 5
210 x 12 PR
210 x 6 PR
170 x 10
170 x 6
170 x 5

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
40's x 8
40's x 8

Pull ups
BW x 15 PR
BW x 10

Hanging Leg Raises
10
10

Rear Delt W Flyes
25's x 15

Was supposed to do pull ups first (weighted, actually), then lateral raises, then rows. Not a big deal though.

Worked out with my little cousin and his friend so stuff didn't go exactly as planned (leg raises, rest times were just by feel) but that's okay. It's a de-load anyway.

I'm getting heavy. Starting to cut back on the food today. Need to get back down to a consistent 195 or better.
Title: Re: Dreyth's New Journal
Post by: adarqui on January 20, 2016, 03:17:31 pm
CANT WAIT TO LIFT TODAY!!

This vid here, I squatted 355x3 at 192lbs bw the day before:

http://www.youtube.com/watch?v=wnwF0JsZYU0

I was jumping unusually high that day though. Even though I lifted the day before, I missed my leg workout before that one. That probably had something to do with it.

Curious to see what I will do at 405x3 @ 195lbs in the coming months. I need to start playing pick up games again. This better better be the year I hit 40" running!

that tomahawk was disgusting.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 20, 2016, 03:52:39 pm
^ Thanks! I wish the kid who recorded backed away more so we could see my feet. Oh well.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 21, 2016, 11:57:19 am
So I have an idea of maybe why I hit a wall and dropped to 375x3 after 395x3... I planned to do that anyway, but I had assumed I would still be capable of 395x3. I'll test out the theory over the course of 6 weeks or so.

One theory is Vitamin D. I had forgotten to take it on the days leading up to my workout where I dropped to 375x3 and just felt like crap. It's winter and I'm probably not getting enough. Other than that there's only one other factor that has changed.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 22, 2016, 10:18:40 am
Week 95
Quote
Thursday - 01/21/16
194.8lbs

-= Workout Log =-

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rests.
185 x 5
225 x 3
315 x 1
335 x 1
375 x 3
325 x 5 PR
325 x 3 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rests.
95 x 8
135 x 5
195 x 2
245 x 3
235 x 3 PR
205 x 6
205 x 5
205 x 4

Romanian Deadlift
225 x 3                               >> 2min rests.
275 x 1
315 x 1
375 x 8 PR
375 x 4 PR
375 x 1 PR

Incline DB Bench Press
75's x 12                               >> 60sec rest.
75's x 0                                 >> Wtf lol, couldn't even get 1 rep on second set.

Leg Press Calf Raises
+405lbs x 20                       >> 45sec rests.
+405lbs x 15
+405lbs x 12

Workout was pretty good. 375x3 was easier than last time (usually Thursdays it's harder to hit my squat weight than on Mondays). I have it on video, will upload soon. Couldn't do my calf raises how I usually do because I worked out at a different gym today.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 22, 2016, 10:42:25 am
http://www.youtube.com/watch?v=bH9EwFwdzRs

i recorded at 1080p but youtube always uploads my shit at 720p for some reason and that really annoys me

I really want to start recording my squats weekly again. going to have to find a spot to set my phone down at my regular gym.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 22, 2016, 01:52:18 pm
squats look fantastic.  :highfive:
Title: Re: Dreyth's New Journal
Post by: adarqui on January 22, 2016, 03:04:24 pm
squats look fantastic.  :highfive:

ya, looked really strong. i've never seen less than fantastic squats from Dreyth.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 22, 2016, 04:03:28 pm
Thanks guys, feels great to hear that!  :ibsquatting:
Title: Re: Dreyth's New Journal
Post by: Leonel on January 22, 2016, 08:54:57 pm
squats look very solid! and damn 375lbs x 8 on RDL's that's some strong stuff. I did conventional deadlifts with the same weight for sets of 5 yesterday. haha
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 25, 2016, 10:41:26 am
Week 95
Quote
Friday - 01/22/16

-= Workout Log =-

Cable Rows
180 x 3                         >> 60sec rests.
200 x 2                         >> Dropped on these dammit.
220 x 1
200 x 12
200 x 6
200 x 5
180 x 6
180 x 5

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
40's x 9 PR
40's x 4
40's x 4
35's x 9
35's x 4

Pull ups
BW x 10                       >> 60sec rests.
BW x 10
BW x 9 PR
BW x 4 PR
BW x 4 PR

Ab Pulldowns
95 x 5                       >> 60sec rests.
140 x 12 PR                  >> These are getting impractical now.
140 x 10 PR                  >> I'm starting to lift up off the ground a bit.
140 x 8 PR                  >> There's nothing around to hook my legs under.
 130 x 4 PR   

Rear Delt W Flyes
20's x 5                                   >> 60sec rests.
30's x 6 PR
30's x 6 PR
30's x 6 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 25, 2016, 12:25:12 pm
Want to spread the word about my older bro. He's coming up in the EDM world very slowly. Artist name is Alastor:


http://www.youtube.com/watch?v=r_xi9HH1EjY

http://www.youtube.com/watch?v=46OuXtwXPS8

http://www.youtube.com/watch?v=ITCUOQbZlDY


He makes more cheesy stuff with Gareth, and more trancey and deeper stuff with Jerome. Armin van Buuren and Above & Beyond play his tracks on their radio shows sometimes.
Title: Re: Dreyth's New Journal
Post by: adarqui on January 25, 2016, 11:12:16 pm
Want to spread the word about my older bro. He's coming up in the EDM world very slowly. Artist name is Alastor:


http://www.youtube.com/watch?v=r_xi9HH1EjY

http://www.youtube.com/watch?v=46OuXtwXPS8

http://www.youtube.com/watch?v=ITCUOQbZlDY


He makes more cheesy stuff with Gareth, and more trancey and deeper stuff with Jerome. Armin van Buuren and Above & Beyond play his tracks on their radio shows sometimes.

damn really nice. second track is REALLY HYPE; had to put my headphones on for that one & really turn it up.

should put that in the music subforum too.

pc
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 26, 2016, 09:49:18 am
Week 96
Quote
Monday - 01/25/16

-= Workout Log =-

Tuck Jumps      2 x 8                >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 3rd rep was tough... let out some noise.
225 x 3
295 x 1
345 x 1
380 x 3
325 x 6 PR
325 x 4 PR
325 x 2 PR

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> I think I should make both top sets with 235lbs and leave 245lbs for the future.
135 x 5
195 x 2
245 x 3
235 x 3
205 x 6

Standing Calf Raise Machine
405 x 12 PR                           >> 45sec rest.
405 x 10 PR

Just had no motivation. I'm due for a de-load. Can't wait to take it on Thursday (squat/bench day).

I should have at least done one heavy set of RDL's. I know I'm going to regret not doing it. I'll probably throw it in in my next workout. Not RDL-ing or doing ANY lift for a whole week kills my strength in that lift pretty quickly.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 26, 2016, 11:50:17 pm
Week 96
Quote
Tuesday - 01/26/16
196.0lbs

-= Workout Log =-

Pull ups
+30lbs x 10                       >> 60sec rests.
+30lbs x 7 PR
+30lbs x 5 PR
+30lbs x 4
+30lbs x 3

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
40's x 10 PR
40's x 5 PR
40's x 5 PR
35's x 10 PR
35's x 6 PR

Cable Rows
180 x 3                         >> 60sec rests.
200 x 2                         >> Got tired of 200 so jumped up to 220.
220 x 5 PR               >> This will take a while lol.
220 x 5 PR
220 x 4 PR
200 x 5 PR
200 x 3 PR

Ab Pulldowns
95 x 5                       >> 60sec rests.
140 x 12                  >> Did not PR but I did these with better form. Felt the stretch.
140 x 8
140 x 8
 130 x 3 
  120 x 3 
   95 x 8 

Rear Delt W Flyes
25's x 5                                   >> 60sec rests.
30's x 8 PR
30's x 8 PR
30's x 8 PR

Felt really crappy and unmotivated going in. Felt amazing and refreshed when i finished. Thursday is a de-load. Then I have Friday's workout (which isn't so stressful) and the weekend off. I should recover nicely for next week :)
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 27, 2016, 01:07:57 pm
Going to fix my resume tonight and email it out to a few people. One of the deans at my college its good friends with a professor at my college who works at Deloitte in cyber security. That dean told me to email him my resume and it will be forwarded to that professor. Actually Im taking a class with that professor next semester I think. Or after that. Last semester he gave internships to 6 kids in his class. I just want to get in early, though.

I met up with a former student of my school (with a BS in Comp Sci) who works at Ernst & Young in their cyber security division. They started him at $68k/yr and he doesn't have a master's, and minimal experience. I'm in a similar boat but I'll have a master's. He told me about this professor at our college works at Ernst & Young in their security dept and that I should get into contact with him... I will email that professor with my resume and some direction. Who knows, maybe I can get a job there with this connection plus a master's. I mean if that other kid can do it without a masters and no connections... why can't i?!

Hopefully I can land some kind of internship soon and quit my current full time job (property management). I graduate with my master's in December. I better have a full time job lined up for then. It's time to make real money, keep saving while living with my parents, and invest into real estate instead of managing someone elses real estate right now.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 28, 2016, 11:00:50 am
My friend set up an LLC to flip properties with. I may do it too. We are getting serious about making money in real estate.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 29, 2016, 09:52:59 am
Week 96
Quote
Thursday - 01/28/16

-= Workout Log =-
De-load

Tuck Jumps      2 x 10                >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Almost failed 3rd rep. Didn't scream though.
225 x 3
295 x 1
345 x 1
380 x 3
325 x 3

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Not sure if I've ever done 235x5 before. I've done 230x6 though.
135 x 5
195 x 2
235 x 5 PR
205 x 4

Romanian Deadlift
275 x 3                             >> Had my oly shoes on for these. Felt weird and unnatural.
335 x 1                             >> I also didn't do them last workout so of course my strength drops instantly.
385 x 2

Calf Raise Machine
405 x 15 PR

I was feeling great throughout the day and couldn't wait to lift. Before I got there I started feeling crappy though. Then I realized it was a de-load day... thank goodness. I don't know if I'll be able to squat 385x3 next workout. But you know what... I felt like absolute crap and I was able to squat 380x3 without a hype up. Last workout I had no motivation and did it too. So I can do 380x3 consistently even when not in the mood for lifting... that means something :)

I think I will throw in an extra lifting day on Saturday where I just work up to a 385x1 squat, and 245x1 bench. Also throw in some RDL's because I missed them last workout. The extra frequency has always helped me in the past. I especially need it for the RDL's.

I also recorded my third SVJ. I'll upload a vid of it soon.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 29, 2016, 10:07:36 am
http://www.youtube.com/watch?v=JVTRmphiKH0

Download this so you can play frame by frame:
https://chrome.google.com/webstore/detail/frame-by-frame-for-youtub/elkadbdicdciddfkdpmaolomehalghio?hl=en-GB I counted 24 frames. First frame was heel leaving the ground. Last frame was toes touching ground. That's how it's counted, right? 24 / 30 = 0.8sec in the air. That's 30-31 inches according to this chart: http://www.addoa.com/blog/diy-how-calculate-your-vertical-jump The vid is 60fps though on my phone. I'll try to get a more accurate read frame skipping on my computer. Edit: counted 48 frames at 60fps, giving me 0.8sec again.

According to the VJB calculator, at a weight of 195 and squat of 420 I should be jumping 36" standing. Damn I'm pretty short on that. The calculator has been very accurate for me in the past though, when I was consistently playing basketball. Makes me realize that movement efficiency helps SVJ's a ton, not just RVJ's.

BTW, I didn't know I used so little knee bend!
Title: Re: Dreyth's New Journal
Post by: LBSS on January 29, 2016, 03:15:58 pm
wow you have very little dip compared to me and kf. i wonder if you could jump higher if you spent some time working on a deeper countermovement. there is some experimental evidence to support a correlation between countermovement amplitude and SVJ height.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 29, 2016, 03:59:24 pm
Its VERY shallow! Especially for a SVJ. Can you send me some info about this correlation? Id like to read about it.

I'll try getting deeper next workout. If it doesnt help then maybe i just need to get used to it. If it still doesnt help, then maybe lookint at it from the opposite direction would improve my vert: Quarter squats during a peaking phase would probably help me a ton.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 29, 2016, 11:41:59 pm
this is the paper i was thinking of: http://www.ncbi.nlm.nih.gov/pubmed/25965000 "Effect of different knee starting angles on intersegmental coordination and performance in vertical jumps"

also if anyone has journal access, this one looks really interesting: http://www.ncbi.nlm.nih.gov/pubmed/26712510 "Understanding Vertical Jump Potentiation: A Deterministic Model"
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 30, 2016, 09:48:37 am
this is the paper i was thinking of: http://www.ncbi.nlm.nih.gov/pubmed/25965000 "Effect of different knee starting angles on intersegmental coordination and performance in vertical jumps"

also if anyone has journal access, this one looks really interesting: http://www.ncbi.nlm.nih.gov/pubmed/26712510 "Understanding Vertical Jump Potentiation: A Deterministic Model"

Nice! Makes me think I'll put another 2 inches on my SVJ's with a little knee bend. I may play basketball today (for the first time in many months) and I'll record some SVJ's.
Title: Re: Dreyth's New Journal
Post by: Raptor on January 30, 2016, 09:57:01 am
Check out my bend here:

http://www.youtube.com/watch?v=FUz2CQSNhxs

It looks like I barely bend at all, lol.
Title: Re: Dreyth's New Journal
Post by: Kingfish on January 30, 2016, 10:09:39 am

I was feeling great throughout the day and couldn't wait to lift. Before I got there I started feeling crappy though. Then I realized it was a de-load day... thank goodness. I don't know if I'll be able to squat 385x3 next workout. But you know what... I felt like absolute crap and I was able to squat 380x3 without a hype up. Last workout I had no motivation and did it too. So I can do 380x3 consistently even when not in the mood for lifting... that means something :)

good job. the heaviest 4+reps volumes i did was at 385lbx6-8reps, 20-40reps/workout.  i cannot recover fast enough after this weight.
spend time with that 385lb. the 405+ for volumes burn you out so fast. 

use mid-high 300s for volumes and you will eventually be thick enough to go 425-440-455 without really pushing for heavy singles.

remember, the point of being able to lift the heavy 425+ singles is to make your volume sets with 300s a lot easier/more effective. the 300s build you thick legs.. which make you jump better  :headbang:

your svj sucks :uhhhfacepalm:
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 30, 2016, 11:31:08 am
good job. the heaviest 4+reps volumes i did was at 385lbx6-8reps, 20-40reps/workout.  i cannot recover fast enough after this weight.
spend time with that 385lb. the 405+ for volumes burn you out so fast.

I am only doing a single top set of 3 reps, twice a week. Do you still think that'll burn me out fast? My volume sets are at 325 right now.

Quote
your svj sucks :uhhhfacepalm:

hahaha

now lets see your damn RVJ already  :uhcomeon:
Title: Re: Dreyth's New Journal
Post by: vag on January 30, 2016, 12:23:40 pm
About the hangtime-vert calculation, i have studied it a bit at some time. With experimental data too ( measured jumps filmed at 120fps ).
My conclusion is that you need to add the flatfoot vs on-tip-of-toes measurement, which would be around 5''.
That brings your specific SVJ to around 35'' , which agrees to the VJB SVJ calculator AND to the heels height that i see.

PS1 : That has nothing to do with the knee bend though, listen to the pros, you could make it even higher.
PS2 : Here is the link to that 'study' i did : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/
I think i reposted it here? or was it another journal? Sorry if i am repeating myself, i think it will ease your 'low' SVJ frustration.
PS3 : Nothing beats the 'highest touch - standing reach' measurement, obviously.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 30, 2016, 12:39:16 pm
^^ Really? Damn! I don't think I have a 35" SVJ yet though, that's pretty high. I think I have to try touching a measured object to see if I should be including the flatfooted part. I'll see how high I can get up to the rim today. I may be disappointed though; my squat:bw ratio is the highest it's ever been, but I have very little movement efficiency right now so I'm not sure how high i'll jump. I also have no clue how much movement efficiency affects my SVJ. It DOES affect my RVJ a ton though.

As for the knee bend, I'll try different things and see what happens. But this is important, and it drives me nuts and I have to say it. It's slightly relevant:

High vert is not a function of low GCT per se. Do not try to consciously lower your GCT.
High vert is a function of GCT is a function of POWER.

Your GCT's are lowered by increasing POWER, not by physically trying to stay on the ground less by means of anything else, like lessening knee bend.


Similarly:
A deep knee bend means you have more time to apply force to the ground and therefore jump higher right?
Well what if a deep knee bend is a function of not enough power? you're still ammortizing in a sense...
Perhaps shallow knee bend is a function of higher power, because the legs are able to reverse the countermovement instantly! This must be the case for the 50" jumpers that barely bend their knees.

Somewhere in between the two will be the optimal knee bend for everyone. But the question is: should we consciously try to change knee bend amount? Or should we just do what happens naturally, and assume that knee bend amount is a function of power?

Well hey, maybe if knee bend amount IS a function of power, is that still optimal? (I find it crazy how people can snatch more if the beginning of the movement isn't as fast as possible, but rather, the second part of it is).




edit; @vag, from your post:

Quote
What seemed to work was use the hangtime calculator measuring the toes-off-to-touchdown hangtime, and then add the 'reach on toes - reach flatfoo
I measured 30-31" from heels off to toe touchdown. if i measure from toes off to toe touchdown, then I take away 4 frames. Instead of 48 frames, I now have 44 frames / 60FPS = 0.733sec or.... 25-26" vertical. Add the 5" correction and I'm back at 30-31" dammit.
Title: Re: Dreyth's New Journal
Post by: LBSS on January 30, 2016, 12:53:41 pm
Irritating comment re: English writing: "P.S." stands for "postscript." So if you want to add another after your initial P.S., you'd go to P.P.S. (post-postscript), then P.P.P.S. (post-post-postscript), and so on.

Sorry vag, especially if you knew that already. Couldn't help myself.  :-*

W/r/t trying to change the amount of knee bend: SVJ is a learned skill like any other movement, if a fairly simple one. Everyone will have a different optimal amount of knee bend, forward lean, etc., based on their structure. But that doesn't mean you can't try to add depth to your technique with submax practice and then draw on it when you max out.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 30, 2016, 01:13:35 pm
W/r/t trying to change the amount of knee bend: SVJ is a learned skill like any other movement, if a fairly simple one. Everyone will have a different optimal amount of knee bend, forward lean, etc., based on their structure. But that doesn't mean you can't try to add depth to your technique with submax practice and then draw on it when you max out.

Agreed! I'll be experimenting today.
Title: Re: Dreyth's New Journal
Post by: T0ddday on January 30, 2016, 05:44:48 pm
Wow. Very interesting convo.  Im on my phone in between training clients so i cant add much now... but this is a cool topic.  Ill just say a few things...

1) trying to change knee bend consciously will not work for you in the short term.  That is if you test again trying for knee bend you will jump lower.  This is true for all but extreme beginners.  You have skill in your current movement pattern... LBSS is right that you could possibly fool w it and practice a lot and get gains over a longer time scale.  This may work but isnt necessary... there is an article about andrew wiggins who has a 40 inch SVJ w zero knee bend - so there is more than one way to skin this cat...

2) Vag is right about hangtime calculators.  In general these underestimate.  But also realize we all have exaggerated verticals...  Even if you measure reach by fully dislocating shoulder  (which isnt how they test in the nba) your dynamic reach in the air can allow you to stretch an extra inch or two... so even if you only raise your center of mass by 30 inches you can reach 31 or 32 with a full dynamic stretch of the arm.  This is legit because you ARE reaching 32" inches above your standing reach... which is all that matters. 

Additionally I dont understand why people use hangtime from a full jump for video estimates... your just adding error by doing the whole jump rather than the fall...  an easy estimate can be done by either counting frames or just downloading v1golf or another app that adds timing to the video.  Simply do this.  Film a jump where you try to touch a max height target.  Go to the frame where you are highest (touching the target) now time the distance it takes for your butt to go back down to its resting height.  Now take the time and multiply it like so: t×t×4.9.  Thats your height in meters. 

Ps. Basically a .5 second fall is a 48 inch jump.  A 0.4 second fall is a 30 inch jump.  Your somewhere between those two.

Pps. IMO the jump you posted looks better than 30. I dont know about 35 but i would say your estimate seems like an underestimate.  Def not an overestimate.

Title: Re: Dreyth's New Journal
Post by: vag on January 31, 2016, 05:09:11 am
LBSS: Never knew that, interesting. I knew it meant post script, it means the same here, but here we use counting for more than one. Classic error, translating your language to another one directly, it doesn't work like that.

T0ddday: Great point about the shoulder hyperextension. Something similar happens to spine. ESPN dealed with it at some time at this sports science series IIRC. It differs from person to person too. But even at the same person, each part of the body hyperextends/lengthens differently during the violent act of jumping, giving different maximum vertical displacements. Scientifically speaking, the 'true' vertical displacement your legs are able to provide should be measured at a point below the spine, probably in the pelvis.
Title: Re: Dreyth's New Journal
Post by: Dreyth on January 31, 2016, 09:57:26 am
Lackluster update: ended up cancelling plans with friends to play basketball lol. I'll do more SVJ's on monday before lifting. I'll try deeper knee bends.

About the reaching up thing that T0ddday mentioned:
Another factor is that if I jump high and reach with my right arm, my body shifts to the left a little so my shoulder/elbow/wrist/fingertips are lined up "north/south" moreso than before. Sure when you do a standing reach this happens to some extent, but not completely as both of your feet have to be flatfooted.

A real vertical jump height is measured by how much you move your center of mass. But what if we have two people who both have a reach of 96", but one of them has size 9 feet and the other size 14? If they both have a highest touch of 120", is the one with way bigger feet really jumping as high as the other? Sure the difference is minimal, maybe 1.5" but... it bothers me dammit. I guess "vertical leap" isn't clearly defined is it.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 01, 2016, 12:24:57 am
Ate a TON this weekend and spent way too much money on food :(
Pooped tnite and then weighed myself at 203.8lbs!!! Havent been this heavy since January 2011 five years ago when i was 210lbs... Took another poop and brought it down to 202.8lbs. I know i still have food in me plus a bunch of glycogen stored from increased food/caeb intake. Also a lot of water weight, i can even feel it in my face.

Cutting down to 193lbs by March 1st. I'll probably be down to 196-197 in the morning a few days from dropping glycogen and water, so this wont be too difficult.

I know i'll crush 385x3 on the squats tomorrow though ;)
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 01, 2016, 09:37:38 am
Week 96
Quote
Friday - 02/05/16

-= Workout Log =-

Cable Rows

Lateral Raises

Pull ups

Ab Pulldowns

Rear Delt W Flyes

Worked out at my friends gym. Did random shit in addition to the usual, but even the usual was screwed up with rest times and a bunch of stuff. Don't feel like typing it and don't remember it either. Damn i hate working out with other people. Fucks everything up. No I don't want to do your workout. I'll do mine and you do yours.
Title: Re: Dreyth's New Journal
Post by: Merrick on February 01, 2016, 11:55:33 am
Week 96
Quote
Friday - 02/05/16

-= Workout Log =-

Cable Rows

Lateral Raises

Pull ups

Ab Pulldowns

Rear Delt W Flyes

Worked out at my friends gym. Did random shit in addition to the usual, but even the usual was screwed up with rest times and a bunch of stuff. Don't feel like typing it and don't remember it either. Damn i hate working out with other people. Fucks everything up. No I don't want to do your workout. I'll do mine and you do yours.

Yeah I hate it too lol.  Most people don't understand keeping to the routine you have planned out perfectly with set rest times and everything. 

"Try this exercise man, just try it, it's great!"

I don't give a shit about your exercise! lolll
Title: Re: Dreyth's New Journal
Post by: LBSS on February 01, 2016, 12:11:31 pm
people can come work out with me if they are willing to do exactly what i was planning to do anyway. it would actually be great to have a workout partner who was down to do the same routine as me.
Title: Re: Dreyth's New Journal
Post by: Merrick on February 01, 2016, 12:20:10 pm
people can come work out with me if they are willing to do exactly what i was planning to do anyway. it would actually be great to have a workout partner who was down to do the same routine as me.

Well that's different.  I would love that too lol
Title: Re: Dreyth's New Journal
Post by: Raptor on February 01, 2016, 12:42:30 pm
Yeah when I used to train with Nightfly we would pretty much do the same thing, except for the weights used. But even these were pretty close.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 01, 2016, 01:48:29 pm
people can come work out with me if they are willing to do exactly what i was planning to do anyway. it would actually be great to have a workout partner who was down to do the same routine as me.

That would be really nice. I don't know if I'll ever enjoy that lol.

I've done my routine with him and he still got in the way. Others too. I do a lot of warm up sets and rest an okay amount between them. They don't like to do all that. Even then, if I want to rest 2min between my squats, they'll want to go again before me and then by the time I have to squat they'll still be squatting.

Even worse is yep, doing their exercises and shit. And worse yet, is messing up the order. I'll do all your lifts when I'm done with mine. No I don't want to do cable chest flyes before benching. I'll do them after benching, maybe, for a little. And no I don't want to do close grip bench press. Just regular. Maybe I'll do close grip after my regular benches.

And wtf is this? Why am I doing pyramid set?!?! They don't make sense! I'm tired as fuck for my 3RM now. We should do REVERSE pyramid sets if anything. :raging:
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 01, 2016, 08:21:05 pm
Will update later. Did a normal SVJ. Then did two more with deeper knee bend. Felt very awkward and took me like 10sec to do it lol. Immediate 2" increase on vert! Didnt even bend to parallel level. I'll try deeper next time.

Got vids of them and a vid of 385x3 squat.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 01, 2016, 11:57:24 pm
Week 97
Quote
Monday - 01/28/16
200.2lbs

-= Workout Log =-

Jump Rope       2 x 200             >> 60sec rest.
Tuck Jumps      2 x 10               >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> 3rd rep was really tough. Grunted loudly.
225 x 3                                >> No adrenaline but I was a little angry.
295 x 1
345 x 1
385 x 3
325 x 6 PR
325 x 3 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> I'll stay with 235lbs again this week and move up to 245lbs next week.
135 x 5
195 x 2
235 x 6 PR
235 x 3 PR
205 x 6 PR
205 x 6 PR
205 x 4 PR

Romanian Deadlift
275 x 5                              >> 2min rest.
315 x 1                              >> Just too tired and annoyed to try hard on 2nd set and to do a 3rd set.
355 x 1
385 x 5 PR
385 x 1

Calf Raise Machine
360 x 5                             >> 45sec rests.
420 x 15 PR                      >> Seems like my calves don't stop improving.
420 x 15 PR
420 x 12 PR

Didn't do incline DB benches. Just didn't feel like it. Here's my squat vid:

http://www.youtube.com/watch?v=d6Mn88fRc6w


SVJ, probably 33" here: (edit: counted 49 frames at 60FPS, heel off to toes down, so its 31-32")

(http://i.imgur.com/U6mk5bC.jpg)


Knee bend for above jump:

(http://i.imgur.com/xhZBWAZ.png)


Feels awkward jumping like this. Which means I have the potential to jump a little higher once the movement is ironed out. I'll try doing even more knee bend in the future. Like to parallel. This can't be just 32" though... I need to measure my reach and measure an object to touch dammit.
Title: Re: Dreyth's New Journal
Post by: Coges on February 02, 2016, 12:47:04 am
Who needs DB incline bench when you're PR'ing everything in sight.

Squat looks solid.

Btw, may look a little odd but why not take a take measure to the gym and measure the point you jumped to?
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 02, 2016, 08:33:55 am
Who needs DB incline bench when you're PR'ing everything in sight.

Squat looks solid.

Btw, may look a little odd but why not take a take measure to the gym and measure the point you jumped to?

Theres this pipe running below the ceiling that i am for. I only touched it using deeper knee bend. Thats what i want to measure, but dont know how to get up there with a string or something. I'll figure something out.

Its so much easier having a bball court and just seeing how far down your wrist you can hit the rim!
Title: Re: Dreyth's New Journal
Post by: LBSS on February 02, 2016, 08:50:02 am
1. get stiff measuring tape, bring to gym
2. position plyo box under pipe
3. stand on plyo box
4. extend measuring tape overhead until it reaches pipe
5. take reading
6. add to your reach height and height of box
7. profit
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 02, 2016, 08:56:37 am
1. get stiff measuring tape, bring to gym
2. position plyo box under pipe
3. stand on plyo box
4. extend measuring tape overhead until it reaches pipe
5. take reading
6. add to your reach height and height of box
7. profit

Oh yeah... I kept thinking i needed a fishing pole thing to hold a string up to the pipe and let it drop to the floor. Then measure string. Forgot about adding my own reach. I'll have to measure my reach up to my thumb/how i hold the tape
Title: Re: Dreyth's New Journal
Post by: LBSS on February 02, 2016, 09:50:06 am
oh my god please do the fishing pole thing. but only if you have a camera secretly recording a wide shot so you can see the reactions of everyone else in the gym.
Title: Re: Dreyth's New Journal
Post by: Raptor on February 02, 2016, 12:44:06 pm
I used one but at the track. Left it there, never found it back :D
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 03, 2016, 09:42:20 am
Week 97
Quote
Tuesday - 02/02/16

-= Workout Log =-

Pull ups
+30lbs x 12 PR                       >> 60sec rests.
+30lbs x 6                             >> Did not expect to hit 12 reps. Will up weight next time.
+30lbs x 5
BW x 6
BW x 4

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2                             >> Realllly didn't expect to get 12 reps here either. Nice!
45's x 1
40's x 12 PR
40's x 5 PR
40's x 4
35's x 10
35's x 5

Cable Rows
180 x 5                            >> 60sec rests.
200 x 2
220 x 6 PR
220 x 5 PR
220 x 4 PR
200 x 5 PR
200 x 4 PR

Ab Pulldowns
95 x 5                           >> 60sec rests.
145 x 15 PR                  >> Did not expect 15 reps for the first time at this weight. Nice.
145 x 8 PR                    >> Can't exactly remember weights on last two drop sets. May be inaccurate.
145 x 6 PR
 120 x 3 PR 
  115 x 6 PR   

Rear Delt W Flyes
25's x 5                                   >> 60sec rests.
30's x 12 PR
30's x 10 PR
30's x 10 PR

Excellent workout. Starting to look pretty big in the mirror. I've never though of myself as big before. It'll be time for some pics soon. Maybe when I cut to 195 or so.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 03, 2016, 09:46:12 am
Woke up at 196.8lbs today. As I suspected, I would drop from 200 to 197 in just a couple days.
Aiming for 193 by March 1st. Might get there earlier. Hopefully strength doesn't suffer. But I'm chasing that 2.25xbw squat... 405x3 at 195lbs by June would be ideal. That's my target.

Another note: I've been taking lots of vitamin D lately. I thought that's what had caused my crazy 30lb squat gain in 3 weeks. Also my 20lb bench gain. I'll keep it up for another week. I don't think that's what caused it, but I'll try another week. If there's no luck, I'll do the other thing I though was making my gains skyrocket. I'll say what it is after it works lol.
Title: Re: Dreyth's New Journal
Post by: adarqui on February 03, 2016, 01:58:17 pm
I'll keep it up for another week. I don't think that's what caused it, but I'll try another week. If there's no luck, I'll do the other thing I though was making my gains skyrocket. I'll say what it is after it works lol.

hah, suspense.
Title: Re: Dreyth's New Journal
Post by: Coges on February 03, 2016, 06:26:01 pm
Another note: I've been taking lots of vitamin D lately.

How much are you taking a day?
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 03, 2016, 06:51:52 pm
Another note: I've been taking lots of vitamin D lately.

How much are you taking a day?

5,000iu sometimes double that
Title: Re: Dreyth's New Journal
Post by: Coges on February 03, 2016, 07:27:50 pm
Wowee!!! How long do you generally keep it up for?

I generally take 2,000 a day...when I remember to.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 03, 2016, 08:47:38 pm
Wowee!!! How long do you generally keep it up for?

I generally take 2,000 a day...when I remember to.

Sometimes I'll take it every other day. I found it for really cheap. They're "Vitamin D Dots" or something. Each dot is 5000iu and tastes pretty good. Turns out the ones that hvae 1000, 2000, and 5000iu per dot all cost the same, so i just went with the 5000 per dot.
Title: Re: Dreyth's New Journal
Post by: LBSS on February 04, 2016, 09:51:17 am
you are pissing most of that out, lol.

i am a moron and was thinking of something else. 5000IU/day is within the max your body can process and you live in NYC, where it's winter and there's not enough sun. carry on.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 04, 2016, 09:56:56 am
you are pissing most of that out, lol.
I'll take 5000iu every other day then? What should be my upper limit per day? the 5000/dot costed the same as the 1000/dot
Title: Re: Dreyth's New Journal
Post by: LBSS on February 04, 2016, 10:11:42 am
^^^edited previous post.
Title: Re: Dreyth's New Journal
Post by: T0ddday on February 04, 2016, 02:35:19 pm
you are pissing most of that out, lol.

i am a moron and was thinking of something else. 5000IU/day is within the max your body can process and you live in NYC, where it's winter and there's not enough sun. carry on.

Also, vitamin d is fat soluble so unlikely he is excreting much in his urine...

Vitamin d is crazy because its a hormone and basically does everything - a lot of the new research on it shows benefits at megadoses (10k-15k IU daily).  However, guidelines still put the maximum recommended levels at 40000 iu so I couldn't responsibly tell you to raise your dose...

However if you do... bump is up slowly and if you get constipated thats a good sign you need to dial back...
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 04, 2016, 02:55:24 pm
you are pissing most of that out, lol.

i am a moron and was thinking of something else. 5000IU/day is within the max your body can process and you live in NYC, where it's winter and there's not enough sun. carry on.

Also, vitamin d is fat soluble so unlikely he is excreting much in his urine...

Vitamin d is crazy because its a hormone and basically does everything - a lot of the new research on it shows benefits at megadoses (10k-15k IU daily).  However, guidelines still put the maximum recommended levels at 40000 iu so I couldn't responsibly tell you to raise your dose...

However if you do... bump is up slowly and if you get constipated thats a good sign you need to dial back...

From what I've read, you'll only notice a difference from vitamin D dosage if you were deficient in it. I haven't read so much though. I'll bump it up to 20,000iu per day and see what happens. Its cheap as shit anyway.
Title: Re: Dreyth's New Journal
Post by: Coges on February 04, 2016, 06:35:42 pm
Nice discussion. The D is something that might require some experimentation I think.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 04, 2016, 06:53:08 pm
The D is something that might require some experimentation I think.

So are you going to switch teams?

 :trollface:
Title: Re: Dreyth's New Journal
Post by: Coges on February 04, 2016, 08:05:14 pm
The D is something that might require some experimentation I think.

So are you going to switch teams?

 :trollface:

lol...that was just too easy wasn't it
Title: Re: Dreyth's New Journal
Post by: LBSS on February 04, 2016, 11:07:46 pm
The D is something that might require some experimentation I think.

So are you going to switch teams?

 :trollface:

lol...that was just too easy wasn't it

yeah he's gotta get that low-hanging fruit. or maybe it's you that needs to get that low-hanging fruit, if you're gonna experiment with the D.  :P
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 05, 2016, 12:24:57 am
Week 97
Quote
Thursday - 02/04/16
197lbs

-= Workout Log =-

Jump Rope       2 x 200             >> 60sec rest.
Tuck Jumps      2 x 10               >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Was very tired going into this. After 355x1, thought I had 2 maybe 1 rep in me for 385.
225 x 3                                >> Turns out I hit 385x3 while feeling crappy AGAIN and PR on back up set?!
295 x 1
345 x 1
385 x 3
325 x 8 PR
325 x 4 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Was supposed to do 235x6,3, but wasn't feeling it.
135 x 5                               >> I was scared of being disappointed and not hitting it so I just went back to 235x3.
195 x 2                               >> Turns out I PR in that. Ha.
245 x 3
235 x 4 PR
205 x 8 PR
205 x 6 PR
205 x 4 PR

Romanian Deadlift
275 x 5                              >> 2min rest.
315 x 1                              >> Thought I had maybe 5 reps in me. Hit 8?!
355 x 1                              >> Running out of time and really didn't feel like doing 2 more sets anyway.
385 x 8 PR

Incline DB Bench Press
75's x 11                     >> 60sec rest.
75's x 4

Calf Raise Machine
375 x 5                             >> 45sec rests.
435 x 15 PR                      >> Moar PR's.
435 x 8 PR
435 x 8 PR
 405 x 4 PR
  375 x 4 PR
   345 x 4 PR

I was feeling great at work and couldn't wait to go lift. But by the time I got to the gym I was feeling sluggish. Why does this keep happening? However, I PR anyway. So that's good. Good to know I can hit 385x3 twice in the same week AND while I feel like it's going to be a bad workout. I'll look on the bright side.



So I've learned something about my training. I no longer really like the idea of "hit X sets of Y reps across before moving up in weight." Instead of waiting until I hit 3x12 in lateral raises for example, I'll move up when I can do 12, 10, 7 or something like that. My strength improves quicker that way.

You know why? Well, I think of it this way. I hate the fact that people do pyramid sets: by the time I get to my 3RM I'm already fatigued! So what's the point? Sure I'm training the muscle, but I could have lifted more if I did a reverse pyramid. Similarly, if I can hit 12, 12, 10 in a lift but can't seem to get 12 reps on that last set... well... I'm already fatigued by that last set! The sets before it weren't so bad though. The first set couldn't have been crazy hard especially considering I could repeat that set in just 60sec of rest. So why not just move up in weight already? And what is that first set doing for my strength if it's not that hard anyway???

Another way to look at it: I'd rather have 3 sets to near failure rather than just my last set be like that. Now that I think about it... I improve pretty quickly when aiming for 3x10 but I'm still in the 4-6 rep range for that lift. But once I get pretty close to 3x10 (like 10, 9, 7) it takes way longer to finally hit 3x10.

However, for things like 3-5 rep work: longer rest times means it's fine to wait until you get 3 sets across because chances are you are nearly fully recovered between sets. Sometimes, in fact, a 5th or 6th set of 3 can be easier than the 2nd and 3rd (I learned this while running smolov jr a couple times).

Lol'd at low hanging fruit btw hahahah
Title: Re: Dreyth's New Journal
Post by: Merrick on February 05, 2016, 01:48:18 am
I agree, for quicker STRENGTH gains, doing the same weight across sucks and using a money set scheme with back off sets for additional volume is easily the way to go.  And yes again, traditional pyramid schemes are as stupid as they get.  It "sounds" cool to newbies though.  I actually haven't even heard anyone say 'pyramid' in regards to training in years though.  Maybe it's dying out lol
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 05, 2016, 08:28:12 am
I agree, for quicker STRENGTH gains, doing the same weight across sucks and using a money set scheme with back off sets for additional volume is easily the way to go.  And yes again, traditional pyramid schemes are as stupid as they get.  It "sounds" cool to newbies though.  I actually haven't even heard anyone say 'pyramid' in regards to training in years though.  Maybe it's dying out lol

Im still using the same weight across! Its the reps across that isnt a necessity.
Alternatively, you can do the same reps across but lower the weight as desired to keep reps the same as long as your first set will be near failure. That way all 3 of your sets will be near failure.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 05, 2016, 11:33:08 am
Forgot to mention my last two jumps were 50 frames each so ~33" vertical. Slight improvement! I'm also recording from the back now so I can more clearly see when my heels start to lift up. Still measuring from when heels start to rise until toe-down.

Will start recording at 120FPS if I can remember to. Will have a vacation soon and I plan to play some basketball. I'll see how far up the rim I can get my wrist. I'll get it on vid too so we can see how the frame counts compare to touching the rim.
Title: Re: Dreyth's New Journal
Post by: T0ddday on February 05, 2016, 10:12:57 pm
Forgot to mention my last two jumps were 50 frames each so ~33" vertical. Slight improvement! I'm also recording from the back now so I can more clearly see when my heels start to lift up. Still measuring from when heels start to rise until toe-down.

Will start recording at 120FPS if I can remember to. Will have a vacation soon and I plan to play some basketball. I'll see how far up the rim I can get my wrist. I'll get it on vid too so we can see how the frame counts compare to touching the rim.

Measuring from heel rise to tow down cam be innacurate depending on how you jump... heels can be off the ground despite a lowered center of mass...  takeoffs are tricky, this is why you should use the frames from the fall (frame at top or max touch to frame when com of mass returns to normal).   Part of the reason you might measure a "better" vertical w a greater knee bend is the change in positioning of com, this is not something you want to train for...
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 05, 2016, 10:50:25 pm
^^ to be more clear, my heels are off the ground during nearly the entire countermovement. Once they are off the ground while im still descending, they never touch the ground again. Then i start ascending, and THEN do the heels start coming up. Thats when i start the timer.

However with this deeper knee bend i notice i can touch a higher object than before so i know for sure its making me jump higher.

Also its hard to measure from the second portion of the jump because i cant exactly tell when ive stopped ascending. Ahhhh i just need a rim already...
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 06, 2016, 03:46:08 pm
Week 97
Quote
Friday - 02/05/16
196.4lbs

-= Workout Log =-
De-load

Cable Rows
160 x 5                >> 60sec rest.
180 x 3
200 x 1
220 x 8 PR
200 x 8

Lateral Raises
25's x 5                    >> 60sec rest.
30's x 3
35's x 2
40's x 1
45's x 1
40's x 13 PR
35's x 12

Pull ups
BW x 17 PR                >> 60sec rest.
BW x 8

Ab Pulldowns
150 x 5               >> Not a PR: the weights on this stack feel CRAZY light compared to my gym.
175 x 20

Rear Delt W Flyes
25's x 5                                   >> 60sec rests.
30's x 15 PR

PR'd on everything pretty much except for the ab pulldowns. The stack only went up to 150lbs and all i could fit on top of that is a 25lb plate. It was a NYSC and at the three that i've been to all feel way too light. As in 80lbs or so too light.

Today's a de-load and so is Monday. And I'm resting over the weekend. This should be good. Hopefully Monday I can squat 390x3! If I can do it at 195lbs or do 395 at 196lbs, then thats 2xbw for a triple :D
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 08, 2016, 08:48:33 am
194.8lbs this morning. That was quick!

Edit: i start off every morning excited to lift later in the day. But as the day goes on i start to get groggy and now i feel like i'll have a crappy workout again. Has to do with my food intake. Gotta figure out how much food and when will leave me feeling good for my workout at 7pm. Also crabs vs protein etc

Re-edit:

Just discovered my gym has a location 10min from my job. I can go lift at lunch time. Get my light plyos and squats out of the way. Then lift after work all refreshed. Or i can do my bench pressing there. Cool!
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 08, 2016, 09:29:43 pm
Week 98
Quote
Monday - 02/08/16
194.8lbs

-= Workout Log =-
De-load

Tuck Jumps      2 x 10               >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> Woohoo! Was nervous aka tiny bit of adrenaline. Not so angry though.
185 x 5                                >> This was more a product of being rested and feeling awesome in the gym.
225 x 3
275 x 2
315 x 1
365 x 1
405 x 3 PR
325 x 3

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 3
205 x 8

Incline DB Bench Press
75's x 8

Calf Raise Machine
405 x 10        >> Felt heavy as hell, this was at a different gym so that's why.

http://www.youtube.com/watch?v=qzfbIjgMtqM

Well... I already hit my goal of 405x3 at 195lbs bw. WTF? I guess I can continue until my 405x3 is my bread n butter. Until I can do it even when I'm feeling absolutely crappy, twice in a week, like the way I do 385x3.

I need to play basketball soon. My squat:bw ratio is a little above 2.25 now. I am definitely cracking a 40" running vertical if i keep this relative strength and improve my movement efficiency.

recorded the 3 SVJ's before this at 120fps. it wont play properly on my computer. i'll try my laptop. they didnt feel so good though, probably 30" only.
Title: Re: Dreyth's New Journal
Post by: LBSS on February 08, 2016, 09:40:23 pm
gnarly.  :ibsquatting:
Title: Re: Dreyth's New Journal
Post by: adarqui on February 08, 2016, 09:58:27 pm
gnarly.  :ibsquatting:

x2

beautiful.

 :ibsquatting:
Title: Re: Dreyth's New Journal
Post by: Coges on February 09, 2016, 12:30:02 am
gnarly.  :ibsquatting:

x2

beautiful.

 :ibsquatting:

x3

This should go into Entropy's Maxent's beautiful squatting category.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 09, 2016, 12:32:53 am
Thanks guys. Its been several hours and im feeling a little fried from it. Should have stuck to the planned 390x3 but i was feeling it and just wanted to get the milestone on video already...
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 10, 2016, 11:09:12 am
Week 98
Quote
Tuesday - 02/09/16
194.6lbs

-= Workout Log =-

Pull ups
+35lbs x 8 PR                       >> 60sec rests.
+30lbs x 6 PR
+30lbs x 4
+25lbs x 6
BW x 6

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
40's x 13
40's x 6 PR
40's x 6 PR
35's x 8
35's x 6

Cable Rows
180 x 5                            >> 60sec rests.
200 x 2                            >> Blahh. I should try dropping to 210lbs and 190lbs.
220 x 7
220 x 3
220 x 1
200 x 6
200 x 6

Ab Pulldowns
Won't write it down. All of a sudden this got extremey difficult. I think the cable needs to be lubed up or something. I checked out the usual source of friction and it was okay. Just did a single drop set, 15-20 reps in total.

Rear Delt W Flyes
25's x 5                                   >> 60sec rests.
30's x 15
30's x 8 PR
30's x 8 PR
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 10, 2016, 06:14:06 pm
Went to a career fair at my university today. Dropped off my resume with ~15 companies. Most of them are accounting and finance companies. Never really realized how many different places I could work at with a BS in Computer Science, not even programming related. The degree requires great analytical and problem-solving skills, which many companies want in their workers.

MANY people impressed that I was mastering in cyber security (especially the accounting and finance companies). Some wanted my resume right after hearing that. Most weren't hiring for my set of skills though. The Big 4 accounting companies were there, but are not hiring for my skill set until September. Which is fine, I graduate in December so that would line up nicely.

Had a blast. I was very much myself and had many recruiters laughing a ton. They forgot they were even there to recruit! I looked like I was already friends with them. It's nice to have these people view me face to face so I can really get a chance to set myself apart from the rest since I don't have much relevant work experience.
Title: Re: Dreyth's New Journal
Post by: Merrick on February 10, 2016, 07:15:19 pm
Did you include your vert on your resume?
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 10, 2016, 07:34:34 pm
Did you include your vert on your resume?

Hmmm... I DO have a section labeled interests & skills...
Title: Re: Dreyth's New Journal
Post by: adarqui on February 10, 2016, 10:01:08 pm
Went to a career fair at my university today. Dropped off my resume with ~15 companies. Most of them are accounting and finance companies. Never really realized how many different places I could work at with a BS in Computer Science, not even programming related. The degree requires great analytical and problem-solving skills, which many companies want in their workers.

MANY people impressed that I was mastering in cyber security (especially the accounting and finance companies). Some wanted my resume right after hearing that. Most weren't hiring for my set of skills though. The Big 4 accounting companies were there, but are not hiring for my skill set until September. Which is fine, I graduate in December so that would line up nicely.

Had a blast. I was very much myself and had many recruiters laughing a ton. They forgot they were even there to recruit! I looked like I was already friends with them. It's nice to have these people view me face to face so I can really get a chance to set myself apart from the rest since I don't have much relevant work experience.

pretty cool.

what are your set of skills briefly, if you don't mind me asking?

pc
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 10, 2016, 11:42:32 pm
Not very technical. And by skill set i should really just say schooling lol.

Comp sci
C++
Java
MySQL
Python
Html/css/javascript
Good at computational theory and algorithm optomization

Cyber sec
Forensic ToolKit
Wireshark
FTK Imager

Theres a huge not-so-technical skills component to cyber security though. I'd like to get into that. Im taking an Information Security & Ethics course. The professor is an IT Auditor for the UN and every class is a case study. Shits awesome. Makes bank. Management stuff. Thats what a masters really helps with. For technical skills i'll have some basic certifications to show for, like Network+ and Security+.

Just gotta grt my foot in the door and get that first job in the field...
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 11, 2016, 11:17:12 pm
Week 98
Quote
Thursday - 02/11/16

-= Workout Log =-

Jump Rope       2 x 100            >> 60sec rest.
Tuck Jumps      2 x 10               >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> Pretty damn hard. No hype up though. Felt kinda good going into it too.
185 x 5                                >> 395x3 next workout will be tough as shit based on how hard this was.
185 x 3                                 >> Probably only doable since i dont squat for another 3 days.
225 x 3
275 x 1
315 x 1
355 x 1
390 x 3
325 x 8 PR
325 x 5 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Dropped from 235x4 to 235x2. The 205x10 was a consilation heh.
135 x 5
185 x 3
225 x 1
245 x 3
235 x 2
205 x 10 PR
205 x 6 PR
205 x 4 PR

Romanian Deadlift
275 x 5                               >> Forgot my straps. Fuck! Been skimping on these lately.
                                          >> I'll do them tomorrow and a little after tomorrow too.
                                          >> The high frequency should help get me back up to par quickly.

Incline DB Bench Press
75's x 12                       >> 60sec rest.
75's x 2                         >> Hit a wall on the 3rd rep.

Calf Raise Machine
405 x 5                               >> 45sec rests.
450 x 15 PR
450 x 8 PR
450 x 7 PR
 420 x 4 PR
  390 x 4 PR

The SVJ's felt terrible. 30" MAX on those, probably 29". The weights on the squats felt a little heavy too, but i was feeling good overall and was able to power through it. I wasnt groggy or demotivated or anything. Perhaps my CNS is not fully recovered but my muscles are!


http://www.youtube.com/watch?v=9O2gnX8OdTc

Found a spot where i can rest my phone to record. So i'll definitely be recording squats consistently from now on. I flipped over a trashcan lol. This is my regular gym btw.

Guess my goal is to creep up to a consistent 405x3. At that point i want to really bring up my backup sets to cement my gains. Dont want to chase crazy numbers with 3RM's past that. 405x5 would be cool but not going for 425x3 or anything like that.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 12, 2016, 10:05:53 am
Woke up at 197.8lbs dammit. Really want to get under 195 like last week, but stay there. Goal is to get to a consistent 405x3 at 195lbs or less. Then bring up my RDL and do a lot more jumping.

I have all next week off so I'll have plenty of time to play basketball. My RVJ will probably suck at first lol, even with this new strength I have. I have to try not to be disappointed and get demotivated. I'll probably play 2 or 3 times... not much time at all to get all the movement efficiency back but whatever. Ideally I need 3-4x a week for 3 weeks straight.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 13, 2016, 09:43:55 am
Week 98
Quote
Friday - 02/12/16

-= Workout Log =-

Cable Rows
160 x 5                >> 60sec rests.
180 x 3
200 x 1
210 x 8
210 x 7
190 x 6
190 x 6
190 x 5

Lateral Raises
35's x 3                    >> 60sec rests.
40's x 2                    >> Got 40's x 13 two workouts in a row so I said screw it and moved up in weight.
45's x 1
50's x 1
45's x 6 PR
45's x 6 PR
40's x 7 PR
40's x 7 PR
40's x 5 PR

Pull ups
BW x 15                >> 60sec rests.
BW x 7                  >> Non-stop reps for all of them.
BW x 5
BW x 5
BW x 5

Ab Pulldowns
95 x 5                    >> 60sec rests.
145 x 12
145 x 9 PR
145 x 4 PR
 125 x 4 PR
  115 x 4 PR
   95 x 4 PR

Rear Delt W Flyes
25's x 5                                   >> 60sec rests.
30's x 15
30's x 11 PR
30's x 8 PR

Nice workout. Tried a few dragon flags. 5 Negatives. Dear god. I flopped after getting past a 45 degree angle. How are these even possible?! It did my hip flexors as much as abs though. I want to hit the ABS directly, hip flexors secondarily. Gonna need to learn to do these once I can't add weight to my ab pulldowns.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 13, 2016, 09:45:27 pm
Week 98
Quote
Saturday - 02/13/16

-= Workout Log =-

ATG Squat
135 x 8                                >> Easy, felt good. Was wearing two pairs of sweats though, makes it easier somehow.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Bench Press
45 x 15                               >> Banged this out in like 2min.
95 x 8
135 x 5
185 x 3
225 x 1

Romanian Deadlift
225 x 5                              >> 2min rests.
275 x 3                              >> This should get my cns used to these again.
315 x 1
365 x 1
405 x 1 PR
405 x 1 PR
405 x 1 PR

http://www.youtube.com/watch?v=GwIopFiDJF8

I may not be able to lift this Monday. So I did this light workout today to bridge the gap between Thursday's squat/bench/RDL session and Tuesday's. Tuesday i'll lift twice so that i'm on schedule.
Title: Re: Dreyth's New Journal
Post by: Coges on February 14, 2016, 02:52:38 pm
Week 98
Quote
Saturday - 02/13/16

-= Workout Log =-

ATG Squat
135 x 8                                >> Easy, felt good. Was wearing two pairs of sweats though, makes it easier somehow.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Bench Press
45 x 15                               >> Banged this out in like 2min.
95 x 8
135 x 5
185 x 3
225 x 1

Romanian Deadlift
225 x 5                              >> 2min rests.
275 x 3                              >> This should get my cns used to these again.
315 x 1
365 x 1
405 x 1 PR
405 x 1 PR
405 x 1 PR

http://www.youtube.com/watch?v=GwIopFiDJF8

I may not be able to lift this Monday. So I did this light workout today to bridge the gap between Thursday's squat/bench/RDL session and Tuesday's. Tuesday i'll lift twice so that i'm on schedule.

So I did this light workout today   :gtfo:
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 14, 2016, 06:27:37 pm
Light for me means not tiring and nothing i need to recover from  :lololol:
Title: Re: Dreyth's New Journal
Post by: Raptor on February 15, 2016, 12:19:24 am
Perfect form is perfect
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 16, 2016, 04:30:12 pm
Lifted saturday. Will not lift today (tuesday) most likely. Will do full body workout tomorrow (wednesday) to stay on track. Then either full body friday or split into fri/sat

Hope this didnt screw up my flow, really want to be able to squat 395x3 tomorrow. If anything i know ill be jumping pretty high at least.
Title: Re: Dreyth's New Journal
Post by: LBSS on February 16, 2016, 04:33:41 pm
yeah man that 405 is sweet. your form is second only to kf.
Title: Re: Dreyth's New Journal
Post by: undoubtable on February 16, 2016, 07:26:53 pm
yeah man that 405 is sweet. your form is second only to kf.

Man I dunno, I can argue Dreyth is the most naturally talented squatter. Form is on point and leverages are nearly ideal. Aren't you 6ft+ too Dreyth? Back doesn't bend at all and bar path is a straight line. Of course kf is class and no one has worked on it as much as he has. I just wanted to throw in the argument. Both are super nice
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 16, 2016, 07:51:17 pm
Idn but its definitely a joy watching KF squat, especially at the weights he uses. I'm 6'1, yes. Verily inflexible as well. Cannot touch my toes. I know hamstring flexibility actually has very little to do with oly squats, but EVERYTHING of mine is inflexible.

My ankle dorsiflexion and my long torso are what helps me squat like that. Also foam rolling my glutes to some extent.



Btw i ended up lifting today. Squatted 395x3 but didnt have my oly shoes. Wore converses and put my heels on 2.5lb plates which ive never done before. Lifted at a different gym, and didnt take a video. Will update later.
Title: Re: Dreyth's New Journal
Post by: Dreyth on February 18, 2016, 11:30:41 pm
Week 99
Quote
Tuesday - 02/16/16

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> Didn't have my oly shoes. Squatted in chucks with plates under heels.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 8 PR
325 x 5 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Kinda stalling on these. We'll see how next workout goes. Might have to switch it up.
135 x 5
185 x 3
225 x 1
245 x 3
235 x 3
205 x 8
205 x 6
205 x 4

Back Extensions
BW x 5                >> 60sec rests.
45 x 15                >> Didn't have my deadlift straps so did these instead of RDL's.
45 x 15
45 x 15

Incline DB Bench Press
75's x 10                       >> 60sec rest.
75's x 4

Calf Raise Machine
Weights were different here than my regular gym.                   >> 60sec rests.
3 sets of 6-8  plus 2 drop sets of ~4.

De-load

Pull ups
BW x 5                      >> 60sec rest.
+40lbs x 8 PR
+40lbs x 4 PR

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
40's x 12
40's x 8 PR

Cable Rows
160 x 5                            >> 60sec rests.
180 x 3                            >> This was a nice smooth machine at this gym. Felt amazing.
200 x 1
220 x 10 PR
220 x 8 PR

Ab Pulldowns
100 x 5                >> Inaccurate, but it went something like that.
140 x 4
 130 x 3
  120 x 4

Bent over Rear Delt W Flyes
30's x 15             >> The benc