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Messages - Dreyth

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931
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 09, 2015, 09:51:32 am »
Week 84
Quote
Friday - 11/06/15

-= Workout Log =-

Pull Ups
BW x 5                            >> 60sec rests.
+25lbs x 10
+25lbs x 7
+25lbs x 5
+25lbs x 4 PR
+25lbs x 4 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 6
35's x 5
30's x 7
30's x 5

Cable Rows
140 x 5
180 x 12

Ab Pulldowns
95 x 5                   >> 60sec rests.
115 x 12
115 x 12
115 x 12

Just too lazy to do the whole workout.

932
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 06, 2015, 11:49:20 am »
Week 84
Quote
Thursday - 11/05/15

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> This felt a lot easier!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 5

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 365x3 wasn't that bad! Woohoo!
225 x 3                                >> 360x3 put me at a 405lb max that time I recorded it... so this is nice
275 x 1                                >> Pretty sure I've done 375x3 once though.
315 x 1
365 x 3
315 x 5
315 x 5
315 x 3

Incline DB Bench Press
70's x 11              >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5
315 x 15 PR
315 x 12 PR
315 x 10 PR

Fucking hate deadlifting at my gym. It's such a pain in the ass to set up. And the plates all lean to one side. I also dread back extensions.

I think I'm just going to start doing RDL's from now on. 3x8 should suffice :)

Otherwise, awesome workout! I skipped my last workout (upperbody plus abs) and rested up, and I came back pretty strong today. Really happy about my squat. Can't wait to get to 385x3... that will definitely put me at a 40" running vert.




It's also time to start adding in SVJ's to my warm ups. Anyone have any idea how I should structure it? My ideas:

Mon - Squat/RDL/Calf Raise
Tue - upper body + abs
Wed - off
Thu - Squat/RDL/Calf Raise
Fri - upper body + abs
Sat - off
Sun - off

I'm thinking on monday before squats I can do like 5x1 max effort SVJ, rest up 10 min, then start my leg workout. Then I can do a shit ton of SVJ's on Friday. Yeah it's a day after  squatting, but I can go all out with like 10x3 jumps and not let it affect my workout.

Ideas?

933
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 03, 2015, 10:29:15 am »
Week 84
Quote
Monday - 11/02/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Holy shit I died. I improved though!
225 x 3
275 x 1
315 x 1
365 x 2
315 x 8
315 x 5
315 x 2

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 3

Had terrible sleep all weekend. Maybe 3 hours for two days in a row. Then I also napped for too long before my workout. Threw in the towel.

934
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 02, 2015, 12:45:30 pm »
Quote from: LBSS on November 02, 2015, 10:46:08 am
today is friday?

oops, forgot to change the date. that was friday's workout. was too lazy to type it up.

will lift again later today

935
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 02, 2015, 10:33:50 am »
Week 83
Quote
Friday - 10/30/15

-= Workout Log =-

Pull Ups
BW x 5                            >> 60sec rests.
+25lbs x 10 PR
+25lbs x 7 PR
+25lbs x 4 PR
+25lbs x 3 PR
+25lbs x 3 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8
30's x 7
30's x 5

Cable Rows
140 x 5                   >> 60sec rests.
180 x 12
180 x 10
180 x 8
160 x 12
140 x 6

Ab Pulldowns
95 x 5                   >> 60sec rests.
115 x 12
115 x 12
115 x 12

Cable Lateral Pulldowns
160 x 10                   >> 60sec rests.
160 x 10
160 x 10 PR

Incline DB W Flyes
15's x 15                   >> 60sec rests.
15's x 15 PR
15's x 12 PR

936
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 30, 2015, 09:49:01 am »
Hmm yeah I should be incorporating some standing verticals twice a week before squatting. Good idea. Thing is, I jump much higher when warmed up great after a basketball game (current gym doesnt have a basketball gym). Maybe I'll do some jump rope or something before hand.
What's a counter movement jump? Does that just mean SV? I never knew.

937
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 30, 2015, 12:12:49 am »
Week 83
Quote
Thursday - 10/29/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> God damn those 8 reps killed me! Panting a lot. I should do some cardio.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 8
315 x 4
315 x 4

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 7
195 x 5

Deadlift
225 x 3                 >> 2min rests.
275 x 1                 >> Can't believe how much these have dropped wtf.
335 x 1
355 x 3
355 x 2

Incline DB Bench Press
70's x 10              >> 60sec rests.
70's x 5

Back Extensions
45 x 12                        >> 60sec rests.
45 x 12
45 x 12

Standing Calf Raise Machine
225 x 5
300 x 15 PR
300 x 12 PR
300 x 10 PR

Awesome workout.

938
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 29, 2015, 05:56:23 pm »
Just saw this vid again:

<a href="http://www.youtube.com/watch?v=NfhTVxA3e5w" target="_blank">http://www.youtube.com/watch?v=NfhTVxA3e5w</a>



God damn I want a 40 inch standing vertical. I'm going to get there one day! My best is 33" but I never really practiced the standing jump much, so maybe I could have hit 34.

http://www.higher-faster-sports.com/verticaljumpcalculator.html

Squatting 455lbs at a bodyweight of 190lbs (including jumping gear) should get me there. I'm at about 405lbs at 193lbs bw in gear right now. One of my other life goals is a 2.5x bw squat. Squatting 500 at 200lbs bw will give me that. That should put me at 40" standing as well.

But first, 40" running vert!!! It was on the horizon a few times. Squatting 375x3 at this weight would definitely get me there after much jumping practice.

939
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 29, 2015, 02:24:38 pm »
Week 83
Quote
Tuesday - 10/27/15

-= Workout Log =-

Cable Rows
140 x 5                   >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 5
160 x 12
140 x 12

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2                            >> Last two sets had more external rotation.
40's x 1
35's x 12
35's x 5
35's x 4
30's x 8
30's x 6

Pull Ups
BW x 5                            >> 60sec rests.
BW x 10
BW x 7
BW x 5
BW x 3
BW x 4

Ab Pulldowns
95 x 5                   >> 60sec rests.
105 x 12
105 x 12
105 x 12

Face Pulls
40 x 15 PR                   >> 45sec rests.
40 x 15 PR
40 x 15 PR

Bilateral Cable Pulldowns
140 x 12                   >> 45sec rests.
140 x 12
140 x 6

940
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 29, 2015, 02:21:59 pm »
Week 83
Quote
Monday - 10/26/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Movin up! Should be able to hit 365x3 in a few weeks.
225 x 3                                >> I can probably do it a week from now if I practice some triples at 345.
275 x 1
315 x 1
365 x 2
315 x 7
315 x 5
315 x 3

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Moved down to 195lbs, will work back up.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 3

Deadlift
225 x 3                >> Can't believe how much these have dropped wtf.
275 x 1
335 x 1
355 x 3

Incline DB Bench Press
70's x 8              >> 60sec rests.
70's x 5

Back Extensions
45 x 12                        >> 60sec rests.
45 x 12
45 x 6

Standing Calf Raise Machine
225 x 5
300 x 12 PR
300 x 12 PR
300 x 8 PR

941
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 29, 2015, 02:09:20 pm »
Quote from: Coges on October 28, 2015, 06:14:13 pm
Quote from: Dreyth on October 28, 2015, 11:25:45 am
I really want to get a full body diagnostic in terms of structure, posture, etc. I wonder where I can find a good and affordable person in NYC who is knowledgable about myofascial release, deep tissue massage, posture, the CNS, all that stuff. I just want my entire body assessed, then i want a painful ass massage one time to release everything, and then i want to be told whats tight, short, long, loose, overactive, dormant, and then be told what stretches and exercises i should do at home to keep myself fixed.

This ^^^

I always feel like I need someone to press the reset button for my body and tell me how to progress from there to keep it in check. Unfortunately, as I'm finding out now, getting everything diagnosed by the one person is a long shot as they always invariably miss something that you need a second person to pick up.

That's a good point. I'm thinking I could call ahead and scope the guy out, ask him if he's familiar with things, and let him know im more knowledgeable than the average person about this stuff. Then maybe 6mo from now or a year, instead of going back to him i'll go back to someone else.

942
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 28, 2015, 11:25:45 am »
Worked out only twice last week. But did two workouts this week, so im on track again. too lazy to type them up right now.

I really want to get a full body diagnostic in terms of structure, posture, etc. I wonder where I can find a good and affordable person in NYC who is knowledgable about myofascial release, deep tissue massage, posture, the CNS, all that stuff. I just want my entire body assessed, then i want a painful ass massage one time to release everything, and then i want to be told whats tight, short, long, loose, overactive, dormant, and then be told what stretches and exercises i should do at home to keep myself fixed.

943
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 14, 2015, 09:29:41 am »
Week 81
Quote
Tuesday - 10/15/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Inching closer to sets of 8.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 6
315 x 5
315 x 3

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> 30 total reps woohoo.
135 x 5                      >> Hope to get 8, 6, 5 next time.
185 x 3
225 x 1
205 x 5
205 x 3

Was supposed to lift Monday but missed it. Shortened the workout today so I don't get sore for when i squat and bench again on Thursday.

944
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 09, 2015, 10:55:11 pm »
Week 80
Quote
Friday - 10/9/15

-= Workout Log =-

Pull Ups
BW x 5                            >> 60sec rests.
+25lbs x 9 PR
+25lbs x 5 PR
+25lbs x 4 PR
+25lbs x 3 PR
+25lbs x 3 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2                            >> Last two sets had more external rotation.
40's x 1
35's x 12
35's x 6
35's x 5
30's x 6
30's x 5

Cable Rows
140 x 5                   >> 60sec rests.
180 x 12
180 x 8
180 x 6
160 x 8
140 x 10

Ab Pulldowns
95 x 5                   >> 60sec rests.
110 x 12
110 x 12
110 x 10

Cable Pulldowns
160 x 10 PR                   >> 60sec rests.
160 x 6 PR
160 x 5 PR

Incline DB W Flyes
15's x 15                   >> 60sec rests.
15's x 12 PR
15's x 10 PR

945
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 09, 2015, 12:09:32 am »
Week 80
Quote
Thursday - 10/08/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 2
315 x 6
315 x 4
315 x 2

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> 30 total reps woohoo.
135 x 5                      >> Hope to get 8, 6, 5 next time.
185 x 3
225 x 1
205 x 8
205 x 5
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 2

Deadlift
225 x 3                 >> 60sec rests.
275 x 1                 >> Failed 2nd rep on 1st rep. Failed next set.
335 x 1
375 x 1
370 x 0

Incline DB Bench Press
70's x 8              >> 60sec rests.
70's x 4

Back Extensions
45 x 15                        >> 60sec rests.
45 x 15                        >> I just realized I never really went close to failure on these in my life.
45 x 10                        >> I always stopped what felt like 2-3 reps short, but is really 5-7 reps short of failure!

Standing Calf Raise Machine
225 x 5
285 x 15 PR
285 x 12 PR
285 x 10 PR
 245 x 5 PR
  215 x 5 PR
   185 x 5 PR
    155 x 5 PR

Wtf happened to my deadlift? I think I need more sleep. Also I need to go HARD on back extensions. I've been skimping on protein too.

I think I'll lower to 335 next workout and work up from there each session.

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