Author Topic: Dreyth's New Journal (Read 327300 times)

Dreyth · « **Reply #120 on:** October 21, 2014, 02:54:45 am »

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

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

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

Ill update my workout tomorrow.

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

Raptor · « **Reply #121 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.

Dreyth · « **Reply #122 on:** October 21, 2014, 05:09:39 am »

Quote from: Raptor on October 21, 2014, 04:20:55 am

It's not about the hamstrings at all. You lengthen them at the hip and shorten them at the knee. They stay pretty much the same length.

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

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

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

Raptor · « **Reply #123 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.

LBSS · « **Reply #124 on:** October 21, 2014, 09:46:12 am »

your dorsiflexion is kingfish-esque. nice-lookin' squat you got there.

Dreyth · « **Reply #125 on:** October 21, 2014, 06:19:33 pm »

Week 30

Quote

Monday - 10/20/14

-= Workout Log =-

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

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

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

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

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

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

Here's the vid of the squat

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

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

Dreyth · « **Reply #126 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

Dreyth · « **Reply #127 on:** October 23, 2014, 10:21:58 pm »

Back shots:

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

Dreyth · « **Reply #128 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

Dreyth · « **Reply #129 on:** October 28, 2014, 03:43:09 pm »

Skipped saturday's pull workout :/

Dreyth · « **Reply #130 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

Kingfish · « **Reply #131 on:** October 28, 2014, 06:53:12 pm »

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+

Dreyth · « **Reply #132 on:** October 28, 2014, 09:32:49 pm »

I'll be back there again!

Dreyth · « **Reply #133 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.

Dreyth · « **Reply #134 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

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