Author Topic: Dreyth's New Journal (Read 538642 times)

Dreyth · « **Reply #240 on:** January 04, 2015, 09:49:46 pm »

Quote from: Leonel on January 03, 2015, 07:55:12 pm

I really like his channel in general. There are some other very good videos too. I think he is a very intelligent and knowledgeable guy and he can break down all the concepts concerning weight training. Besides... he has some impressive strength feats to show for.

i agree. and i do like how his talk is backed up by his very impressive lifts. the only minor disagreement i have with candito is his push for recomp phases... i think its so much easier to just cut for 3 weeks and lose a quick 3lbs of fat without losing any strength. net progress can be quicker that way.

as for the bulking... long, slow bulks are definitely the way to go as a natural lifter! 2lbs a month at the most.

after years and years of weightlifting i've just learned what has worked for me. and personally, its extremely hard for me to gain strength without gaining weight.

Leonel · « **Reply #241 on:** January 05, 2015, 09:25:03 am »

Yeah exactly. I really struggle with gaining strength while more or less in a constant caloric deficit. I recently tried out to cut down from 92kg (205lbs) to 86kg (190lbs) but after two weeks I just had to realize that my body just doesn't handle dieting and training hard 3-4 times a week. So basically right now I'm just trying to stay at around the same weight while improving my body composition. I think that way I can be at a lean 205lbs by the end of the year without the need of a real cutting phase. It worked pretty well so far. This last month I stayed at 204-205lbs morning weight while my waist measurements went down and all other measurements went up a bit. So his concept of recomposition is actually working for me.

Dreyth · « **Reply #242 on:** January 05, 2015, 10:09:17 am »

Quote from: Leonel on January 05, 2015, 09:25:03 am

Yeah exactly. I really struggle with gaining strength while more or less in a constant caloric deficit. I recently tried out to cut down from 92kg (205lbs) to 86kg (190lbs) but after two weeks I just had to realize that my body just doesn't handle dieting and training hard 3-4 times a week. So basically right now I'm just trying to stay at around the same weight while improving my body composition. I think that way I can be at a lean 205lbs by the end of the year without the need of a real cutting phase. It worked pretty well so far. This last month I stayed at 204-205lbs morning weight while my waist measurements went down and all other measurements went up a bit. So his concept of recomposition is actually working for me.

That's great for you! So I take it that your lifts have been getting stronger?,
15lbs is kind of a long cut to be keeping all of your strength in.

Leonel · « **Reply #243 on:** January 05, 2015, 06:16:14 pm »

They have. But progress has been slowing down a bit lately especially my benchpress numbers haven't gone up for a couple of workouts and it's kinda pissing me off.

Dreyth · « **Reply #244 on:** January 06, 2015, 09:32:06 am »

Week 41

Quote

Monday - 01/05/14
193.6lbs | 14.8% bf | 62.0% H2O

-= Workout Log =-

Pendlay Rows
45 x 10 >> 2min rests.
95 x 5 >> Form was damn sloppy. Staying at this weight till it gets better.
155 x 5
175 x 3
205 x 2
245 x 1
265 x 1
255 x 6
255 x 6
255 x 6

Seated Cable Rows
175 x 12 >> 60sec rests.
175 x 8

Srict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 11 PR
35's x 6 PR

Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 5
BW x 5
BW x 5

Workout shoulda been done yesterday. Didnt do abs since i'm squatting tomorrow. I'll do them tomorrow and I'm still on track.

Dreyth · « **Reply #245 on:** January 06, 2015, 12:23:24 pm »

Quote from: Leonel on January 05, 2015, 06:16:14 pm

They have. But progress has been slowing down a bit lately especially my benchpress numbers haven't gone up for a couple of workouts and it's kinda pissing me off.

My bench has stalled for like 4 months now....

Leonel · « **Reply #246 on:** January 06, 2015, 04:53:13 pm »

I just really don't know what's the reason... I mean as in your case my other lifts have been steadily going up (squat, military press, rows etc.) my bench is the only "problematic" exercise in terms of progression.

John Stamos · « **Reply #247 on:** January 06, 2015, 05:39:50 pm »

Leon, what does your current chest workout look like?

Leonel · « **Reply #248 on:** January 06, 2015, 06:02:15 pm »

I don't have a "chest workout" I do a upper/lower split, training 4 times a week

upper

day 1:

Benchpress 3x6 (same weight) - heavy
cable rows 3x6 (same weight) - heavy

accessory:
db militarypress 3-4x8
chinups (BW) 3-4xmax

arms, shoulder prehab

day 2:

militarypress 3x6
wide grip pullups (weighted) 3x6

db benchpress 3-4x8
db rows 3-4x8

arms, shoulder prehab

sorry dreyth for posting all this in your log... that's it from my part back to you.

Dreyth · « **Reply #249 on:** January 06, 2015, 06:21:33 pm »

^ no no, keep going. i was doing a similar bench workout and stalled. 3x6 bb bench twice a week. shot up from work sets of 195lbs to 225lbs doing this, but couldnt quite manage 225 for 3x6. got 6, 6, 4 i think. so if either of us breaks through the plateau, we should study from each other. i need to look at your lifting history though to see how similar we are in terms of benching.

de-loaded, then did 5 weeks of 3 rep work plus a back off set. didnt work.

semi de-loaded, now doing 3x10 twice a week. we'll see how this works.

chest shot:

that was last week i think, at 193lbs in the gym. dont remember if i had a pump or not. ill just take another today.

John Stamos · « **Reply #250 on:** January 06, 2015, 06:35:08 pm »

Maybe you both just need more volume, after listening to layne norton? i think thats his name, I increased the number of sets from a warm up set then 3-4 working sets ex. 135, 225, 275, 315, 325 to multiple sets. Ex. 135,185,205,225,250,275,300,315, 325 etc etc etc. I've had a 440lb bench before so if you guys need advice on it then lemme know, sadly enough the best thing I know how to do is increase my bench.

Leonel · « **Reply #251 on:** January 06, 2015, 06:46:41 pm »

bench workout from today:

95kg (210lbs) 3x6, this is the 2nd week I'm doing this 3x6 workout. Previously I worked up to a "money set" of 5 reps. I progressed really well but eventually stalled at 100kg x 6 so I figured I need some more volume with heavy weights instead of just one heavy, all out effort. I also added a push exercise (horizontal accessory with vertical main, vertical accessory with horizontal main) to work a bit more on my pressing strength in general. Rows, pullups etc. always have been considerably stronger in comparison. Maybe I would benefit from some chest isolation work as my narrow grip benchpress is a lot stronger than my wide grip benchpress. We'll see how I do over the course of the next few weeks. Will keep you updated and I'll continue to read your trainingslog.

LBSS · « **Reply #252 on:** January 06, 2015, 08:07:33 pm »

Quote from: Eric on January 06, 2015, 06:35:08 pm

Maybe you both just need more volume, after listening to layne norton? i think thats his name, I increased the number of sets from a warm up set then 3-4 working sets ex. 135, 225, 275, 315, 325 to multiple sets. Ex. 135,185,205,225,250,275,300,315, 325 etc etc etc. I've had a 440lb bench before so if you guys need advice on it then lemme know, sadly enough the best thing I know how to do is increase my bench.

seconded. moar volume.

Dreyth · « **Reply #253 on:** January 07, 2015, 10:05:03 am »

Week 41

Quote

Tuesday - 01/06/14
193.0lbs | 14.7% bf | 62.1% H2O

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Used a different squat rack. Floor isn't straight there. It made this so much harder, and kinda hurts my left hip.
135 x 5 >> Definitely going to be waiting on the one good squat rack from now on, screw that shit.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
315 x 8
315 x 5
315 x 4 PR

Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 13 PR
+270lbs x 10
+270lbs x 8

Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 9
200 x 6 PR

Standing Cable Crunches
85 x 15 >> 60sec rests.
85 x 12
85 x 10

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

I'm really liking the standing cable crunches. Idn where to fit in the ab wheel rollouts and hanging leg raises, though I love em both. I think I'll do all three. I'll rotate. Still do abs 2x a week though.
Or maybe I'll just do a set of standing cable crunches after my regular 3x10 rollouts/legraises. Yea I'll probably do that.

Dreyth · « **Reply #254 on:** January 07, 2015, 10:14:39 am »

Quote from: Dreyth on August 10, 2014, 11:03:14 pm

GOALS by 1 June 2015

ATG Squat 325 x 5
Bench 245 x 5
Deadlift 385 x 5
At under 200lbs bw

Just realized I've already ATG squatted 335x6, deadlifted 385x5, but still only benched 225x6.
It's nice to kill those two goals already, but man that bench is pissing me off. I'm certain I will get it in under 6 months though!

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