Author Topic: Dreyth's New Journal (Read 329624 times)

Leonel · « **Reply #720 on:** March 02, 2016, 04:15:28 am »

Yeah tried a lot of different things (stance etc.) but I think I'll just gonna stick with my below parallel squats for now. I don't think that I'll miss out on anything that way. Tried back squats last time and eventhough it felt a bit awkward (only did front squats for the last 4-5 months, haven't done back squats in almost 2 years) my hip did not bother me at all. :high five:
So I'll start to incorporate them back into my training regimen again. Thank you for your suggestions though!

Dreyth · « **Reply #721 on:** March 02, 2016, 10:59:02 am »

196.4lbs this morning

thinking about switching to 3x5 squats, 3min rests. 405x3 should put me at 380x5 or so. I could start with 365x3x5 to be safe and move up 5lbs each workout.

Dreyth · « **Reply #722 on:** March 04, 2016, 09:58:05 am »

Week 101

Quote

Thursday - 03/04/16
196.6lbs

-= Workout Log =-
De-load (unscheduled: got sick so I'm taking one)

ATG Squat
135 x 8
135 x 8 >> Damn even the 405x1 was tough.
185 x 5 >> Could not have done 405x2.
185 x 3 >> I should have been able to do 385x5 really, but I'll work back up to that.
225 x 3 >> Also, never did 5 reps at this weight before so technically a PR.
275 x 1
315 x 1
365 x 1
405 x 1
365 x 5 PR

Bench Press
45 x 15
95 x 8 >> Could not have done 235x4.
135 x 5
185 x 3
225 x 1
235 x 3

Romanian Deadlift
0 >> Didn't do these. Too dead. I'm really skimping on these.
0 >> Keeping these zeros here to remind myself I'm a little bitch.

Calf Raise Machine
495 x 8 PR >> Maxed out the machine.

<a href="http://www.youtube.com/watch?v=2H1lim1Czqg" target="_blank">http://www.youtube.com/watch?v=2H1lim1Czqg</a>

Great, another fucking roadblock in my training. I really hope that my strength comes back quick and that this was just a fluke. I was sick on Tuesday too, but lifted upperbody just fine. Even hit PRs. I felt only slightly sicker today. Gotta be the CNS reserving its power and immune system in full power right now or something.

Putting my cutting on hold. Stuffed myself with food today, and will continue to do so over the weekend. Gotta retain as much strength as possible!

On another note, I found a nice angle to record my squats from. Makes them look pretty shallow though. They are still true ATGs though; I CAN get lower but its due to my lower back rounding, not due to truly increasing ROM.

Goals for June 1st:
- Weigh 195lbs or less
- Squat projected max 440lbs
- Bench 255x5
- RDL 405x8 (already hit 385x8 a month or two ago)

Edit: Just got very pissed off. Went back in my log, saw that A YEAR ago I was benching 200x10 at 192lbs bw. A year later and I'm doing 205x8 at 197lbs bw and stuff. How is it possible that I have been stalling for so long??? There's no way I'm near my genetic limit, right?!

I'm oozing with anger/motivation now and can't wait to fuck shit up on my Monday squat/bench/RDL workout. Sickness better be away by then.

LBSS · « **Reply #723 on:** March 04, 2016, 11:12:01 am »

for bench: more volume.

Dreyth · « **Reply #724 on:** March 04, 2016, 11:19:54 am »

Quote from: LBSS on March 04, 2016, 11:12:01 am

for bench: more volume.

Tried that for a few months and stalled. Scaling back volume for now and seeing what happens. If I stall again, I think I'll increase the volume by throwing in some variations after the 3x5, like paused benches.

Leonel · « **Reply #725 on:** March 04, 2016, 11:50:49 am »

I think bench works best with higher volume/higher frequency and moderate-high intensity. I think when you really wanna improve your benchpress you have to work on it 3 times a week. You could do a daily undulating periodization kind of approach. Like on day 1 go with 4x5 on day two really go in to the lower rep ranges like get around 10 hard reps in (3x3, 5x2 or even 8 singles at 90% +) on this day you could also incorporate some paused singles/doubles which are a bit lightwr but allow you to get more volume in. Day three then is hypertrophy oriented and you could go with something like 4x8-12 reps. You can do the same variation on all days or go with a closer grip benchpress on day 1, normal grip bench on 2 two and low incline benching on day three. So it looks like something along the lines of:

Monday: Close grip benchpress 4x5 (pyramid down, starting with the heaviest set)

Wednesday: regular benchpress 5x2, take 10% off and do another 5 paused singles

Friday: Low incline benchpress 4x8

I think you get the idea. In my case, frequency is king when it comes to benching.., when I haven't done it for a while and I still have been getting stronger across the board in my upperbody lifts, my benchpress performance still suffers, especially because my setup feels super awkward and unnatural and I can't generate enough tightness in my upperback etc.

Dreyth · « **Reply #726 on:** March 04, 2016, 01:26:22 pm »

^^ Frequency has always been king for my big lifts. I think benching 3x a week would help a ton as you say. I can't fit that into my schedule right now though... unless I throw in some light benching the day after my regular bench days. I plan to do this for my RDLs to get them back up to par through neural re-gains.

Instead of doing daily undulating, I like to mix rep ranges into the same workout. If I go heavy only once a week, it'll feel heavy by the next week again :/ And if I go high reps only once a week, I feel like I never develop the lactate resistance to keep it up if I only do it once a week. Twice a week is good though. There's also research showing that mixing rep ranges int he same workout is optimal for both strength and hypertrophy. Considering I can only bench heavy twice a week I'll probably keep mixed rep ranges.

If I stall too much on this 3x5 thing... I'm going to raise volume by keeping the 3x5 but then doing some crazy random shit like 2x12 after one day, or paused reps 5x3 another day, whatever the hell i think of. Anything at all.

Dreyth · « **Reply #727 on:** March 07, 2016, 09:51:14 am »

Week 101

Quote

Friday - 03/01/16

-= Workout Log =-
De-load

Cable Rows
180 x 5
200 x 1
220 x 1
220 x 8 PR

Lateral Raises
35's x 5 >> 60sec rest.
40's x 2
45's x 1
50's x 1
45's x 10
45's x 5PR

Pull ups
BW x 15 >> 60sec rest.
BW x 5

Negative Dragon Flags
6 >> 2min rest.
3 >> I feel these got a touch easier.

Incline Rear Delt W Flyes
30's x 5
35's x 3
40's x 8 PR

Feeling a little better. My de-loads were scheduled to be today and Monday. But I was sick, so I de-loaded yesterday and today instead.

Dreyth · « **Reply #728 on:** March 07, 2016, 09:52:09 am »

Woke up 196.6lbs again today. And didn't even poop.

I rested up nicely over the weekend. Don't feel as sick. I highlllly doubt I could do 405x3 again, probably not even 395x3 yet. But whatever. Switching to 5 rep work. Aiming for 370 for 3x5 later today.

Dreyth · « **Reply #729 on:** March 08, 2016, 09:55:24 am »

Week 102

Quote

Monday - 02/29/16

-= Workout Log =-

ATG Squat
135 x 8 >> 3min rest.
135 x 8 >> Man I'm so disappointed... 5th rep was so difficult.
185 x 5 >> Plus then I waited 3min and could only hit 6 reps with 325?!
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
370 x 5 PR
325 x 6

Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Moving up to 240lbs next session.
135 x 5
185 x 3
225 x 1
235 x 6 PR
235 x 5 PR
235 x 4 PR

Romanian Deadlift
225 x 5 >> 2min rests.
275 x 2 >> Moving up to 370lbs next session.
315 x 1
365 x 8
365 x 2
365 x 1

Incline DB Bench Press
75's x 8 >> 2min rest.
75's x 5 >> Dropped dammit.

Calf Raise Machine
420 x 5 >> 60sec rests.
495 x 10 PR
495 x 10 PR
495 x 8 PR

<a href="http://www.youtube.com/watch?v=uaV6iKWtZ8I" target="_blank">http://www.youtube.com/watch?v=uaV6iKWtZ8I</a>

Raptor · « **Reply #730 on:** March 08, 2016, 10:00:19 am »

You look fucking huge lately.

Kingfish · « **Reply #731 on:** March 08, 2016, 10:09:10 am »

Quote from: Raptor on March 08, 2016, 10:00:19 am

You look fucking huge lately.

you get what you put in..

look at that log.. damn tonnage everywhere

Dreyth · « **Reply #732 on:** March 08, 2016, 10:13:37 am »

I'm 5lbs heavier than I usually am (197 vs 192) but also, my upper body has definitely gotten bigger. In the vid I just posted, the clothes make me look kinda fat or saggy skin or something around the midsection lol. Pear-shaped. The low angle doesn't help. Still have a six pack btw. Not as defined as I could be, but that's only a short 5lbs cut away to be turning heads with it.

T0ddday · « **Reply #733 on:** March 08, 2016, 04:49:48 pm »

Quote from: Dreyth on March 08, 2016, 10:13:37 am

I'm 5lbs heavier than I usually am (197 vs 192) but also, my upper body has definitely gotten bigger. In the vid I just posted, the clothes make me look kinda fat or saggy skin or something around the midsection lol. Pear-shaped. The low angle doesn't help. Still have a six pack btw. Not as defined as I could be, but that's only a short 5lbs cut away to be turning heads with it.

Lol. Same body type. Fat guy six pack. Im just you plus 20lbs and minus a few inches. Do envy your squat form though.... mine was a lil worse to say the least. What happens when you fatigue...

Dreyth · « **Reply #734 on:** March 08, 2016, 05:02:42 pm »

When I fatigue on my squats I just fail with good form. It's not like my upper back starts caving or something. I guess I have a pretty strong back and abs? My performance drops off very quickly on my squats. As soon as a rep gets hard, the next one gets VERY hard, and the one after that is a fail. It never looks like it on video though. My 5th rep on my latest squat vid felt like a near fail...

But yea, fat guy abs are the best. Its especially fun when I'm around 10% bodyfat, and i had a bunch of food/water leading to a food baby. Don't flex and it looks like i have a turtle shell for a stomach.

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Author Topic: Dreyth's New Journal (Read 329624 times)

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