Author Topic: Dreyth's New Journal (Read 538436 times)

Dreyth · « **Reply #105 on:** October 12, 2014, 01:19:00 am »

Week 28

Quote

Friday - 10/10/14

-= 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
290 x 6 PR
290 x 5
290 x 4

Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+220lbs x 10
+220lbs x 10
+220lbs x 10
+220lbs x 9 PR
+220lbs x 7 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
215 x 6
215 x 6
215 x 6 PR

Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 6

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

DB Shoulder Press (left side only)
45 x 10 PR

Dreyth · « **Reply #106 on:** October 12, 2014, 01:28:29 am »

Week 28

Quote

Saturday - 10/11/14

-= Workout Log =-

Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
155 x 3
175 x 3
205 x 2
225 x 1
245 x 1
230 x 6 PR
230 x 6 PR
230 x 6 PR

Seated Cable Rows
160 x 12 >> 60sec rests.
160 x 10 PR

Seated Leg Curls
100 x 5 >> 60sec rests.
150 x 3
175 x 12
175 x 12 PR
175 x 8 PR

Pull ups
BW x 3 >> 60sec rests, but 3min rest for final set
+20lbs x 3 >>
+40lbs x 1
+60lbs x 1
BW x 10
BW x 8 PR
BW x 5 PR
BW x 4 PR
BW x 4 PR
BW x 7 PR

Super Strict Hanging Leg Raises
10 >> 60sec rests.
10 >> Not sure why I dropped on these. Maybe because I do them while focusing a lot on flexion now.
6 >> It really made my abs pop... work them with flexion, not just isometrically while the hip flexors do all the work.
4

I have to find something else to do instead of the seated leg curls. It makes my left lumbar flex a shitload. And just the left side. Idn how so. I'll probably try the prone leg raises.

I would do GHR's if we had that machine. Or back extensions if the machine wasn't stupid as fuck and made it extremely difficult to do them while holding heavy weights, but I'll try it again.

Dreyth · « **Reply #107 on:** October 12, 2014, 01:33:33 am »

I'm hitting PR's all over the place. But I just realized something interesting: Usually when I PR like this, I know it will happen beforehand because I'll consistently have that motivation to get to the next workout. I'll look forward to it and can't wait to do it.

Right now I don't have that. I'm just going through the motions.

I definitely credit these PR's to creatine monohydrate. I was stalling for months... until about a week after I started taking creatine mono again. Even before that, I took a de-load and that didn't help. So I think it's the creatine. Not to mention I have a much bigger pump while lifting weights. I'm bigger AND more cut somehow.

Also after doing my hanging leg raises today, I had an 8 pack in good lighting. I usually only get that in the summer when I'm weighing in at sub 190lbs in the morning after my piss. Then I went to measure myself on the scale in my chucks, shorts, and tank top (this is how i measured my weight in every log i made; its because I wanted my squat:bw ratio to be measured in the attire that I jump in). However, this wasn't a morning measurement.

I WAS 200 POUNDS. HOW. I HAVE A SIXPACK AT 200 POUNDS.
For years I thought I would reach my goal physique at this point. First it was 175... then 185.. then 190... then i was like ok 200lbs with a six pack and that'll be it. Now I'm here. Still not satisfied... but actually getting close! Would like my shoulders to be bigger, calves too, and lats a bit more.

But those are just physique goals. My stregth goals are still a 2.5xbw squat and a 40" vertical heheheh.

Leonel · « **Reply #108 on:** October 12, 2014, 02:09:06 am »

I highly recommend sliding leg curls or swiss ball leg curls to you... I'm currently doing lots of them and my hamstrings are definitely getting a lot stronger.. plus it's a really joint friendly exercise.

Here is a article by ben bruno about sliding leg curls describing some possible progression/variations.

http://www.t-nation.com/free_online_article/most_recent/hamstring_hell_sliding_leg_curls

Dreyth · « **Reply #109 on:** October 12, 2014, 02:58:55 am »

Ive never heard of those before! I like the glute involvement.i feel like it would give me insane hamstring cramps though. I think ill stick with back extensions because i really want to hammer my lower back too.

Dreyth · « **Reply #110 on:** October 14, 2014, 03:06:21 am »

Week 29

Quote

Monday - 10/13/14

-= Workout Log =-

Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
285 x 1
315 x 1
295 x 6
295 x 6 PR
295 x 6 PR

Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12 PR
+220lbs x 12 PR
+220lbs x 10 PR
+220lbs x 9 PR
+220lbs x 7 PR

Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 2
235 x 1
220 x 6 PR
220 x 5
220 x 3

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

Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10 PR
30's x 7 PR

DB Shoulder Press (left side only)
45 x 8 >> 60sec rest.
45 x 8

Still seeing a linear progression on everything... Wow.

Matched my ALL TIME bench PR of 220x6. I think I did 220x6x4x4 before i went on vacation. So the 220x6x5x3 i did actually beats that!

LBSS · « **Reply #111 on:** October 14, 2014, 08:25:04 am »

do you think you maybe just started this block a little too conservatively? i mean, i've squatted 315x5,5,5 and benched 225x5,5,4 at 20-25 pounds lighter than you are right now and we all know you're leaner and more athletic than i am.

Dreyth · « **Reply #112 on:** October 14, 2014, 02:42:33 pm »

Quote from: LBSS on October 14, 2014, 08:25:04 am

do you think you maybe just started this block a little too conservatively? i mean, i've squatted 315x5,5,5 and benched 225x5,5,4 at 20-25 pounds lighter than you are right now and we all know you're leaner and more athletic than i am.

I started with as much as I could do. I lose a ton of strength when I take any time off from lifting. Each workout I'm not stopping short... I'm going until near failure. If I actually started conservatively I would have progressed the way I am now since the very beginning, and the weights would have felt light to me the whole way through. But they feel heavy every workout!

Look back:

Mon 18 Aug 200 x 6, 6, 6
Fri 22 Aug 205 x 6, 4, 3
Mon 26 Aug 205 x 6, 5, 5
Fri 29 Aug 205 x 6, 6, 3
Mon 01 Sep 205 x 5 (de-load, all of my lifts were stalling)
Fri 05 Sep 205 x 6, 4, 3
Mon 07 Sep 205 x 6, 4, 3
Fri 11 Sep ??? forgot to write my workout in
Tue 16 Sep 205 x 6, 6, 2
Mon 22 Sep 205 x 6, 6, 5 << at this point i start taking creatine
Fri 27 Sep 205 x 6, 6, 6

Look at that! It took me TEN workouts to move up just 5lbs on the bench press. Even with a de-load thrown in there.
Now lets review my recent gains:

Mon 29 Sep 210 x 6, 5, 4
Fri 04 Oct 210 x 6, 6, 6
Mon 07 Oct 215 x 6, 6, 4
Fri 10 Oct 215 x 6, 6, 6
Mon 13 Oct 220 x 6, 5, 3

Does not take me more than 2 workouts to throw on another 5lbs. Maybe my next workout I'll slow down and not 220 x 6, 6, 6, but I defintely will it it after that.

Now this is just the bench press; my other lifts saw a similar change, especially my squat.

Dreyth · « **Reply #113 on:** October 14, 2014, 02:57:21 pm »

Also it kills me that I had a video of me deadlifting 335x5 at a bw of 175lbs back in high school.

Also this vid of 315x5 ATG squats on 19 Nov 2012
http://www.youtube.com/watch?v=n2MLgzVhyYs
I was 195lbs that day. I found my log post in here:
http://www.adarq.org/progress-journals-experimental-routines/dreyth's-comeback-journal/90/
(week 11, monday)

How the fuck has my squat not improved in 2 years... this shit kills me
stuff just keeps popping up. getting sick, injuries, vacation, ramadan, no gym, finals week over and over...

checked back in my logs. after i did that, i took like 3 weeks off from lifting for some reason, and my squat plummeted to 275x5
then i slowly worked it back up, squatting 1x a week, and on 19 Oct 2013 i tied my ATG 315x5 PR.
then that's when i started stalling, and somehow my squat dropped to 295x5 or so, and then i hit that rough patch of no sex drive, and my lifts stalled for 6 months or so

LBSS · « **Reply #114 on:** October 14, 2014, 04:34:11 pm »

hm, yeah, interesting to look back. lots of setbacks. my training history is similar, tbh.

Kingfish · « **Reply #115 on:** October 14, 2014, 07:33:00 pm »

Quote from: Dreyth on October 14, 2014, 02:57:21 pm

Also it kills me that I had a video of me deadlifting 335x5 at a bw of 175lbs back in high school.

Also this vid of 315x5 ATG squats on 19 Nov 2012
http://www.youtube.com/watch?v=n2MLgzVhyYs
I was 195lbs that day. I found my log post in here:
http://www.adarq.org/progress-journals-experimental-routines/dreyth's-comeback-journal/90/
(week 11, monday)

How the fuck has my squat not improved in 2 years... this shit kills me
stuff just keeps popping up. getting sick, injuries, vacation, ramadan, no gym, finals week over and over...

checked back in my logs. after i did that, i took like 3 weeks off from lifting for some reason, and my squat plummeted to 275x5
then i slowly worked it back up, squatting 1x a week, and on 19 Oct 2013 i tied my ATG 315x5 PR.
then that's when i started stalling, and somehow my squat dropped to 295x5 or so, and then i hit that rough patch of no sex drive, and my lifts stalled for 6 months or so

what were you eating / how much sleep did you get when you were strongest?

at peak i was sleeping most of the time. got tired of too much sleep. can't even daily a 200kg now. i used to call it a weak day when i put 440 instead of 455.

creatine is not instant. takes weeks to bloat from it. add caffeine too. thats all u can do without juicing.

Dreyth · « **Reply #116 on:** October 16, 2014, 03:40:23 pm »

Quote from: Kingfish on October 14, 2014, 07:33:00 pm

Quote from: Dreyth on October 14, 2014, 02:57:21 pm
Also it kills me that I had a video of me deadlifting 335x5 at a bw of 175lbs back in high school.

Also this vid of 315x5 ATG squats on 19 Nov 2012
http://www.youtube.com/watch?v=n2MLgzVhyYs
I was 195lbs that day. I found my log post in here:
http://www.adarq.org/progress-journals-experimental-routines/dreyth's-comeback-journal/90/
(week 11, monday)

How the fuck has my squat not improved in 2 years... this shit kills me
stuff just keeps popping up. getting sick, injuries, vacation, ramadan, no gym, finals week over and over...

checked back in my logs. after i did that, i took like 3 weeks off from lifting for some reason, and my squat plummeted to 275x5
then i slowly worked it back up, squatting 1x a week, and on 19 Oct 2013 i tied my ATG 315x5 PR.
then that's when i started stalling, and somehow my squat dropped to 295x5 or so, and then i hit that rough patch of no sex drive, and my lifts stalled for 6 months or so

what were you eating / how much sleep did you get when you were strongest?

at peak i was sleeping most of the time. got tired of too much sleep. can't even daily a 200kg now. i used to call it a weak day when i put 440 instead of 455.

creatine is not instant. takes weeks to bloat from it. add caffeine too. thats all u can do without juicing.

my bodyweight shot up about 5lbs a week after i started taking it daily, so i think its the creatine.
since then it hasnt gone up more, so i believe it was the creatine.
if its not... then thats even better, means i made these gains without creatine, and now maybe the creatine will kick in and help even more

i dont know how much i was sleeping when i was the strongest, but i do know i was squatting 3x or 4x a week which i dont want to do anymore.

also i looked back at my log and although i was benching 220x6 before this summer, last year i managed 230x6 so THATS my all time PR bench... i'll get there soon too!

Dreyth · « **Reply #117 on:** October 16, 2014, 03:45:27 pm »

Week 29

Quote

Wednesday - 10/15/14

-= Workout Log =-

Deadlift
155 x 5
205 x 3
245 x 3
295 x 2
335 x 1
375 x 1
345 x 6 PR

Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 1
+40lbs x 6 PR
+40lbs x 5
+40lbs x 4
BW x 7 PR
BW x 4
BW x 7

Back Extensions
BW x 5 >> 60sec rests.
45 x 10 >> This and then the seated cable rows just kill my lower back. Idn if I want to do these.
45 x 10 >> I might just move them to my Mon squat day instead. That should be better. We'll see how it affects my Wed deadlift sessions.

Seated Cable Rows
120 x 5 >> 60sec rests.
160 x 12
160 x 12
160 x 10 PR

Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10
7ft x 8 PR

All time deadlift PR is 360x6. I'm inching closer...

Dreyth · « **Reply #118 on:** October 17, 2014, 10:36:30 pm »

Week 29

Quote

Friday - 10/17/14

-= 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
335 x 1
295 x 6 PR
295 x 3
295 x 3

Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12
+220lbs x 12
+220lbs x 12 PR
+220lbs x 10 PR
+220lbs x 7 PR

Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
235 x 1
220 x 6
220 x 5
220 x 5 PR

Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 6

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

DB Shoulder Press (left side only)
45 x 10 PR >> 60sec rest.
45 x 6

PR'd on everything, although the progress has slowed by a tiny bit. I felt it.
Squatting felt like it did back when I was stalling, the same with the bench press. The weight literally felt heavier than last week, even at the same warm up weights. And I felt pretty stiff, not limber at all. And almost like when you are low on sleep, yet i slept fine.

I really hope I don't start stalling now. I most likely will though either this month or next :/

Dreyth · « **Reply #119 on:** October 18, 2014, 08:46:39 pm »

Week 29

Quote

Saturday - 10/18/14

-= Workout Log =-

Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 3
155 x 3
195 x 2
225 x 1
245 x 1
235 x 6 PR
235 x 6 PR
235 x 6 PR

Seated Cable Rows
160 x 12 PR >> 60sec rests.
160 x 10 PR

Pull ups
BW x 3 >> 60sec rests, but 3min rest for final set
+20lbs x 3 >>
+40lbs x 1
+60lbs x 1
BW x 10
BW x 9 PR
BW x 6 PR
BW x 4 PR
BW x 4 PR
BW x 7 PR

Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
10 PR

Hamstrings still crazy sore from back extensions on wednesday so I didnt work them out today.

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