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Messages - Dreyth

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1291
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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

1292
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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

1293
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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:

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

(there's a 10lb bumper plate in there)

1294
Article & Video Discussion / Re: why IT band foam rolling is a bad idea
« on: September 16, 2014, 10:32:28 pm »
Quote from: Raptor on September 16, 2014, 06:25:15 pm
Who knows... maybe that temporary relief allowed you to squat better and therefore improve your glute strength.

that's what im thinking. i did have another factor involved though: strengthing my VMO's and changing the firing pattern of my quads.
i had made a thread about this a long time ago. here's a vid i made. left knee was bad knee. right knee was good knee.
https://www.youtube.com/watch?v=G2neCEbA6Pw
notice when the VMO fired on each quad. today my left quad fires just like my right quad.

1295
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

1296
Article & Video Discussion / Re: why IT band foam rolling is a bad idea
« on: September 16, 2014, 04:55:35 pm »
fwiw, foam rolling my IT bands and switching to ATG squats eliminated my patellar tendonitis


directly after rolling my IT bands i would have no knee pain for a short while. perhaps getting my glutes a better workout through ATG squats solidified my progress?

1297
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

1298
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

1299
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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

1300
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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

1301
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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...

1302
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

1303
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

1304
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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

1305
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« 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.

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