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Dreyth

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Re: Dreyth's New Journal
« Reply #690 on: February 13, 2016, 09:43:55 am »
0
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.
« Last Edit: February 13, 2016, 10:49:42 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #691 on: February 13, 2016, 09:45:27 pm »
+4
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

<a href="http://www.youtube.com/watch?v=GwIopFiDJF8" target="_blank">http://www.youtube.com/watch?v=GwIopFiDJF8</a>

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.
« Last Edit: February 13, 2016, 09:50:16 pm by Dreyth »
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Coges

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Re: Dreyth's New Journal
« Reply #692 on: February 14, 2016, 02:52:38 pm »
+1
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

<a href="http://www.youtube.com/watch?v=GwIopFiDJF8" target="_blank">http://www.youtube.com/watch?v=GwIopFiDJF8</a>

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:
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Dreyth

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Re: Dreyth's New Journal
« Reply #693 on: February 14, 2016, 06:27:37 pm »
+3
Light for me means not tiring and nothing i need to recover from  :lololol:
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Raptor

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Re: Dreyth's New Journal
« Reply #694 on: February 15, 2016, 12:19:24 am »
+1
Perfect form is perfect

Dreyth

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Re: Dreyth's New Journal
« Reply #695 on: February 16, 2016, 04:30:12 pm »
0
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.
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LBSS

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Re: Dreyth's New Journal
« Reply #696 on: February 16, 2016, 04:33:41 pm »
+1
yeah man that 405 is sweet. your form is second only to kf.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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undoubtable

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Re: Dreyth's New Journal
« Reply #697 on: February 16, 2016, 07:26:53 pm »
+2
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
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

Dreyth

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Re: Dreyth's New Journal
« Reply #698 on: February 16, 2016, 07:51:17 pm »
0
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.
« Last Edit: February 16, 2016, 07:56:08 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #699 on: February 18, 2016, 11:30:41 pm »
+2
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 benches were too low to do this face down on an incline. Did them bent over.

Have another full body workout this Friday. Hope to record my 395x3 squat, if I hit it. I think I'm at like 200lbs again. Damn I'm really slacking with the diet. Not such a big deal though. Immediate goal is to get to a consistent 405x3. Then focus on back up sets and holding a 195lb bw.

Thank goodness the second half of this workout was a de-load because I was getting beat down lol.
« Last Edit: February 18, 2016, 11:32:35 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #700 on: February 20, 2016, 01:07:51 am »
+1
Week 99
Quote
Friday - 02/20/16

-= Workout Log =-

Jump Rope      1 x 100
Tuck Jumps     1 x 10
SVJs               3 x 1              >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> Man this was tough. Hardest 3rd rep in months.
185 x 5                                >> Whenever I watch the vids it looks way easier than it felt somehow.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 7
325 x 5
325 x 3

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Just not feeling it. Lost strength, and don't have the motivation to do all sets anyway.
135 x 5
185 x 3
225 x 1
245 x 2
205 x 5
205 x 3

Cable Rows
160 x 5                            >> 60sec rests.
180 x 2
210 x 8
210 x 6

Pull ups
BW x 10                      >> 60sec rest.
BW x 7

Lateral Raises
30's x 5                             >> 60sec rests.
35's x 2
40's x 1
45's x 6
40's x 8

Ab Pulldowns
95 x 5                >> 60sec rests.
145 x 15 PR                >> The cables were lubed up. This went nicely!
145 x 8 PR
145 x 6 PR
 120 x 4 PR
  95 x 6 PR

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rest.
30's x 1
35's x 8 PR
35's x 6 PR

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

Workout went horribly. I think I'm going to stick with 395x3 until I can hit 325x10 for the first back up set. Bench press was crap. Lost strength and also wasn't feeling it to continue. Didn't do hams since the back extensions still have my hamstrings crazy sore from last workout. Actually, that may be why my squat was so difficult. Calf raise machine out of service at the moment.

This has to be due to a week of getting terrible sleep and diet. Next week should be better, and the week after that I'm sure I'll be picked up and be back to speed.
« Last Edit: February 20, 2016, 09:49:25 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #701 on: February 23, 2016, 10:39:51 am »
+1
Week 100
Quote
Monday - 02/22/16
198.2lbs

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> 395x3 wasn't too hard. Decent bar speed.
185 x 5                                >> Had another rep in me on the first back up set but didn't go for it.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 8
325 x 5
325 x 3

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Finally hit two triples at 245!
135 x 5
185 x 3
225 x 1
245 x 3
245 x 3 PR
205 x 6
205 x 5
205 x 4

Incline DB Bench Press
75's x 10                       >> 60sec rest.
75's x 4

Romanian Deadlift
225 x 5                           
275 x 3                           >> Hamstrings still sore from last week so this is all I did. Really gotta get em back.

Calf Raise Machine
420 x 5                            >> 60sec rests.
465 x 15 PR                       >> These felt pretty easy. Machine was broken last week but fixed now.
465 x 8 PR                          >> I'm wondering if they lubed it up or something.
465 x 8 PR                          >> I'm close to maxing out this machine dammit. Will switch to smith machine soon.

<a href="http://www.youtube.com/watch?v=mUBf7S-RS8k" target="_blank">http://www.youtube.com/watch?v=mUBf7S-RS8k</a>

I think I went an inch wider than usual. Makes my squat look a little more shallow... or is it just me? Bar speed was pretty good, especially on the back up sets. Even though it's an 8 rep set (high-ish reps), I still try to put 100% effort into lifting it as if its a 3RM. Intended bar speed is key. That last rep absolutely destroyed me. Doesn't look like it at all though. I usually experience a very sharp drop off in strength. Watching the vid make it look like I had another 4 reps in me. Really I had 1.
« Last Edit: February 23, 2016, 11:18:53 am by Dreyth »
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LBSS

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Re: Dreyth's New Journal
« Reply #702 on: February 23, 2016, 11:17:28 am »
+1
it's just you, depth still looks really good.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

gukl

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Re: Dreyth's New Journal
« Reply #703 on: February 23, 2016, 01:28:34 pm »
+1
hey man, am i correct in thinking you had some problems with quad tenodnitis?

how did you get around it in the end?

Dreyth

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Re: Dreyth's New Journal
« Reply #704 on: February 23, 2016, 02:21:40 pm »
+6
hey man, am i correct in thinking you had some problems with quad tenodnitis?

how did you get around it in the end?

I had patellar tendonitis. I'll try to make this as simple as possible.

The problem:
- Patellar maltracking. Aka my knee cap was shifted over laterally a bit.
- This was caused by too much tension on the lateral side, and too litte tension on the medial side to counter it.
- The effect of this is that the top of the tibia scrapes the cartilage under the knee cap since the tibia it's not fitting in the "under socket" of the kneecap perfectly.

The solution:
- Relieve tension on the lateral side by foam rolling the IT band
- Increase tension on the medial side by activating VMO and strengthening it

Longer explanation:
Relieving the tension on one side is simple. However, increasing tension on the other side was pretty cool to do. During the time I had tendonitis, I was squatting to parallel. As you know, this doesn't activate the VMO very much. What does activate it, however, is either extreme of the range of motion. So this means things like peterson step ups (http://www.jumpusa.com/PetersonStepup.jpg) and ATG squats.

Unfortunately, peterson step ups caused some pain in my knee. To mitigate this, I would foam roll my IT bands a ton before performing them. This made them nearly pain free. I also switched from parallel to ATG squats to further strengthen my VMOs. After this switch I noticed my VMO's getting crazy sore for the first few workouts, but nothing from the peterson step ups. I ditched the peterson step ups since I found them not effective enough.

But this part was damn interesting... I needed to ACTIVATE my VMO first! Take a look at this vid of my quads. My LEFT knee was the painful one. My right knee was okay. Notice how the left quad flexes all at once, but in the right quad, the VMO flexes just before the rest of the quad!

<a href="http://www.youtube.com/watch?v=G2neCEbA6Pw" target="_blank">http://www.youtube.com/watch?v=G2neCEbA6Pw</a>

On the RIGHT quad (the okay one) the VMO contracts first, stabalizing the knee, and then the rest of the quad contracts.

This tells me the VMO on the left quad was a bit under active. Anyway, I learned (forgot where I read this) that the best way to change movement patterns are using NEGATIVE lifts. So what I would do before I played basketball was foam roll the IT band, and then perform negative knee extensions beforehand on my left quad. Then I could play pain free, temporarily (for as long as the effect lasted).

Over time, as I continued to foam roll the IT band, the effect became permanent. Also, my VMO's got strong as hell from the ATG squats. Finally.... see the vid I just posted? Well, once my pain was all gone, and still to this day, when I flex my left quad now, the VMO will contract just before the rest of the quad, just like my right quad!
« Last Edit: February 23, 2016, 02:24:21 pm by Dreyth »
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