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Messages - Dreyth

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1216
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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!



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.

1217
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2014, 11:53:29 am »
 :wowthatwasnutswtf:

1218
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

1219
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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

1220
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 17, 2014, 10:33:51 pm »
Whats your SVJ and RVJ right about now? 1 leg or 2?

1221
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

1222
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 17, 2014, 09:29:12 am »
Quote from: LBSS on November 16, 2014, 11:44:27 pm
congrats on getting the three plates x6,6,6

Thanks! Sure feels good.

1223
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

1224
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

1225
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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)

1226
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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 :)

1227
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 11, 2014, 11:24:57 pm »
What does 440 +15 mean exactly

1228
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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!

1229
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 11, 2014, 01:15:56 pm »
Quote from: 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?

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!

1230
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 11, 2014, 12:26:52 pm »
Quote from: 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.

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.

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