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Messages - Dreyth

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1366
Progress Journals & Experimental Routines / Dreyth's New Journal
« on: April 01, 2014, 02:27:43 pm »
Time to get back on track. Lifts are slightly down. Haven't improved in like 6 months lol. My physique still looks pretty good though.


Time for slow but sure improvements. I've upped the volume on upper body as well. This week's lifts will be base lifts. Any improvement at all will be counted as a PR, even if it's not an all-time PR. This will keep me encouraged to keep improving.

Let's go!

Week 1
Quote
Monday - 03/31/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 5
205 x 4

Incline DB Bench Press
50's x 12                    >> 60sec rests.
50's x 8

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 5
+50lbs x 4
+50lbs x 3

Pull Ups
BW x 6                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8
30's x 6
25's x 8
25's x 6

Cable External Rotations (left side only)
20 x 12
20 x 6
20 x 5


Also, my squat is about 335lbs max right now. But last week I threw down a two handed dunk off two feet and I play basketball only like once a month now. Weird.

Currently not seeing any females. Time to go out and meet new girls.

1367
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 17, 2013, 09:55:23 pm »
dear god

1368
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 16, 2013, 10:56:40 pm »
495 paused or......

1369
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 05, 2013, 10:46:15 pm »
Excited for your deload. Im about to do one myself since ive gained 5lbs bodyweight yet squat hasnt improved in 2+ months

How exactly are you going to deload?

1370
Article & Video Discussion / Re: Squats vs. Performance
« on: October 01, 2013, 05:16:50 pm »
i find it crazy how we still dont exactly know what soreness is and what exactly causes it

1371
Strength, Power, Reactivity, & Speed Discussion / Re: How do you properly plan phases in a workout plan?
« on: September 16, 2013, 01:10:22 am »
the longer ive been training the simpler my training gets


at this point its just this:
train with mixed rep ranges, always
have light days where you work up to 90% 1RM for one rep. this increased frequency really helps
slow bulk and cut cycles to increase relative strength
keep movement efficiency by playing a little basketball

1372
Pics, Videos, & Links / Re: beautiful squats
« on: September 16, 2013, 01:06:28 am »
god damn i admire those perfect olympic form squats like crazy. makes me happy i bought a pvc pipe to foam roll with. really helps.

1373
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 03, 2013, 01:25:56 am »
Any hamstring work? When's the last time you did some?

1374
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: August 25, 2013, 12:28:02 am »
Finally able to bench 225x5 for the first time in my life.

I can't believe TWO YEARS AGO I was at 210x5 and never broke through the plateau until now.

 :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

1375
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 06, 2013, 12:38:19 am »
Are you aiming for a 475 paused squat or regular squat?

1376
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 01, 2013, 01:27:54 pm »
goddammit kingfush fix the title  :raging:

1377
Strength, Power, Reactivity, & Speed Discussion / Re: what race and ethnicity are you?
« on: July 28, 2013, 12:02:45 am »
albanian, white


not your typical dumbass loudmouthed douchebag albanian though. i dont hang out with many albanians. they are embarrassing.

1378
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 11, 2013, 03:22:00 am »
Cant wait to see this 475!
Please get it on video too.

1379
Pics, Videos, & Links / Re: Flexibility videos
« on: May 31, 2013, 02:58:08 pm »
nothing has helped me with my butt wink more than a groin stretch. this may be just me though.
I found this out accidentally. I was in the power cage and holding on to one of the sides, while trying to squat down and REALLY FORCE my lower back to stay straight. this was made easier by holding onto the side of the cage and leverage with my arms. what i noticed was that when i got to a certain point, i felt a little groin stretch... then when i went deeper into the hole, the stretch disappeared and my butt winked.

i realized my groin was too tight allow my lower back to stay straight as my hips went into flexion. i stretched my groin for 5min straight after that, then tried the squat thing again (with my hands on the side of a cage, holding on, applying leverage to flatten my lower back) and i was able to go deeper.

ill check this vid out though. sounds great.

1380
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2013, 06:19:31 pm »
nice plan, excited to see how u do at the combine as well

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