Author Topic: Dreyth's New Journal (Read 538634 times)

Dreyth · « **Reply #330 on:** February 23, 2015, 12:01:15 pm »

Dreyth's 10 Week 10% Reset
http://i.imgur.com/z0Gge9I.png

Format: upper/lower, lift 4x a week

Squat 1x3, 3x8
Bench 3x10
Deadlift 1x5
Back Ext 3x12
Calf 3x15

Pendlay Row 3x8
Cable Row 2x12
Lateral Raise 3x12
BW Pull Ups 5x10
Ab Wheel 3x10

Squat 3x3, 1x10
Bench 3x10
Deadlift 1x5
Back Ext 3x12
Calf 3x15

Pull up 3x6 weighted, 3xMax BW
Lateral Raise 3x12
Cable Rows 3x12
Hanging Leg Raise 3x10

Lowering all my lifts by 10% and then working back up to my PR's within 10 weeks. I think this should be good:

Week 1 - 90%
Week 2 - 91%
Week 3 - 92%
...
Week 10 - 99%

I want to be at 192lbs max by week 10.

Deadlifts will definitely have to be lowered though. I'll adjust the spreadsheet.

After that I'm back at re-attempting my PR's. Actually even week 9 and 10 i may be hitting PR's, since I'm doing them at weights where I never actually hit my prescribed reps before. I may hit them this time around.

If you look, lateral raises are at 30lbs for first 5 weeks and then 35lbs for the next five. So I will adjust my reps and gradually improve them.

Bodyweight pull ups will be done in sets until I can hit my prescribed TOTAL reps. Sets will be capped at 10 reps each.

On the days I do weighted pull ups, I also do bodyweight pull ups after them. Not sure how to cap those on the easy days. Maybe 3x5 at the start?

The important thing is to not chase numbers at all. The first few weeks will be easy as hell. This doesn't mean I rep out on all my lifts. The point is to GRADUALLY get back to where I was. If I rep out, then I'll stay burned out. It'll be a max effort workout instead of a light one.

However, I WILL perform all reps with 100% intensity and get my body used to doing that.

LBSS · « **Reply #331 on:** February 23, 2015, 02:40:19 pm »

i like it, looks solid.

Dreyth · « **Reply #332 on:** February 24, 2015, 09:34:18 am »

Week 48

Quote

Monday - 02/23/14
191lbs

-= Workout Log =-

Squat
135 x 8 >> 2min rests.
135 x 8
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
315 x 1
325 x 3
280 x 8
280 x 8
280 x 8

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

Deadlift
245 x 5
295 x 3
335 x 5

My hamstrings were sore for TWO WEEKS after those back extensions. And I haven't deadlifted since then. So I took it easy on the hams today. Didn't have time for calf raises but I'll just throw them into my next workout, no biggie.

So I thought these workouts would be easy since I scaled back the weight... well... since I only lifted upper/lower only one time each last week, my strength has dropped of course.

I could not have managed a single extra rep of squats or benches. Damn. But it's just that my CNS sucks from not practicing the lifts. The strength should increase quickly.

Dreyth · « **Reply #333 on:** February 25, 2015, 09:46:25 am »

Week 48

Quote

Tuesday - 02/24/14
189lbs

-= Workout Log =-

Pendlay Rows
45 x 15 >> 2min rests.
95 x 5
135 x 5
175 x 3
205 x 1
220 x 6
220 x 6
220 x 6

Seated Cable Rows
155 x 12 >> 60sec rest.
155 x 12

Lateral Raises
25 x 3 >> 60sec rests.
30 x 2
35 x 1
30 x 8
30 x 8
30 x 8

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

Calf Raises
+0lbs x 5 >> 60sec rests.
+90lbs x 5
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15

Super Strict Hanging Leg Raises
8 >> 60sec rests.
6
4

Slightly easy workout... which is what I want. I want to work back up to my PR's from weights that actually feel easy. Both rows were a little tough though.

These workouts better get easier, fast. Because if they don't, and I'm using all these lighter weights, that just means I lost a lot of strength. On top of that it means I'm not really resetting at all. It would mean im still grinding and it will lead to more stalling. I hope my CNS re-gains kick in fast and make the weights feel as light as they should be!

Dreyth · « **Reply #334 on:** February 27, 2015, 09:57:04 am »

Week 48

Quote

Thursday - 02/26/14
191lbs

-= Workout Log =-

Squat
135 x 8 >> 3min rests.
135 x 8 >> Wow wtf. The triples were hard. How the hell did I ever do 365x3 before?! Fuck man...
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
310 x 3
310 x 3
310 x 3
280 x 10

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> These got just a tiny bit easier. Could have managed one more rep on last set (as opposed to zero more reps last workout).
135 x 5 >> However, the first few weeks of the reset are supposed to be EASY.
185 x 3 >> I'm scheduled for another 4 workouts at 180lbs though.
225 x 1 >> So what I'll do is drop to 170lbs for a workout, then 175lbs, then back to 180lbs and continue as planned.
180 x 10 >> I want to be absolutely certain that my bench won't stall because I'll be way too pissed if it does.
180 x 10
180 x 10

Deadlift
335 x 5 >> This was noticeably easier than last time, even without warm up sets.

Back Extensions
BW x 12 >> Took it easy since this made my hams sore for two weeks last time I did them heavy. 3x12 next time.

Hack Squat Machine Calf Raises
+0lbs x 5 >> 60sec rests.
+90lbs x 5 >> These are pretty damn tough. I'm going to scale back.
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15

Will edit my spreadsheet to adjust the weights.

Dreyth · « **Reply #335 on:** February 27, 2015, 10:27:51 am »

Spreadsheet updated. Changes:

- Lowered weight on squats by 5lbs across the board
- Lowered weight on deadlifts by 10lbs across the board
- Lowered weight on calf raises by 20lbs across the board
- Lowered weight on pendlay rows by 10lbs across the board
- Lowered weight on cable rows by 5lbs across the board
- My gym has 32.5lb dumbells, so I made a more gradual progression for lateral raises
- Made a steeper progression for weighted pull ups by lowering weights at the start and middle but keeping the end the same
- Made a steeper progression for bench presses by lowering weights at the start and middle but keeping the end the same

It wasn't a true 10% reduction on squats and bench presses... Reason being I never actually hit 365x3 and then 315 x 8, 8, 8 on my squats! I got like 8, 6, 2 on the back up sets.
Same with my bench presses. I never actually hit 3x10 with 200lbs... so I should have taken 90% of 195, not 90% of 200.
Not to mention, my deadlift PR is 385x5. But how could I work back up to that when now I deadlift in the same session that I squat in? So I lowered the weights on deads.
Calf raises felt too heavy too. This is a reset. I need some headroom to get back into my weights again. It's supposed to feel a bit easy in the first few weeks.
Pull ups were lowered too. It's not a true 10% reduction if I lower the working weight from 55lbs to 50lbs or something... what about my whole bodyweight?

I will stick to the progression I laid out no matter if it feels to easy/I'm progressing faster than expected. But once I finish all 10 weeks, I'll go by feel again.

Dreyth · « **Reply #336 on:** March 02, 2015, 09:29:14 am »

Week 48

Quote

Friday - 02/27/14
191lbs

-= Workout Log =-

Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3 >> For the back up sets, I knock them out quick non-stop and stop myself what feels like 2-3 reps shy of failure.
+50lbs x 2 >> That's why the reps are so low. Usually I knock them out quick, rest a few sec, knock out more, etc
+75lbs x 1
+30lbs x 6
+30lbs x 6
+30lbs x 6
BW x 6
BW x 4
BW x 4

Lateral Raises
25's x 3 >> 60sec rests.
30's x 2 >> Nice and easy. Increasing slowly on purpose. I could easily hit 3x12 on these right now.
35's x 1
30's x 10
30's x 9
30's x 8

Cable Rows
120 x 5 >> 60sec rests.
145 x 12 >> Harder than I wanted them to be, but it's probably because my form is excellent on them.
145 x 12
145 x 12

Hanging Leg Raises
8 >> 60sec rests.
7 >> Forgot my ab wheel so I did these again. Increased reps by very little on purpose.
6

Nice workout feel great. And now I have the weekend off!

Dreyth · « **Reply #337 on:** March 02, 2015, 05:06:09 pm »

I work 9:30 - 6:30 5x a week.
I took an overnight 11pm-7am shift for my second job tonight. I'm going to lift weights after work and before that shift anyway though... last time i squatted and benched was thursday...

I'll probably push tomorrow's workout back a day. thats fine. im still lifting 4x a week!

Hopefully I can get 1-2 hours of sleep during this overnight shift and then an hour at home after that.

Dreyth · « **Reply #338 on:** March 03, 2015, 10:22:42 am »

Week 49

Quote

Monday - 03/02/14

-= Workout Log =-

Squat
135 x 8 >> 3min rests.
135 x 8 >> Shit. Did the wrong rep scheme. Was supposed to do 325x3, and then 3x8 at 280.
135 x 5 >> It's okay though. No biggie. Next workout is 310 at 3x3, then 280x10 lol. So this was tougher but still easy-ish. That's good.
185 x 5 >> I'll just switch the rep schemes for this week.
185 x 3
225 x 3
275 x 2
315 x 1
325 x 3
325 x 3
325 x 3
280 x 10

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Why the hell was this kinda tough...
135 x 5
185 x 3
225 x 1
170 x 10
170 x 10
170 x 10

Deadlift
245 x 3 >> Was supposed to do only 340lbs... whoops. This got easy though. Deadlifting 2x a week makes a huge difference.
295 x 1
345 x 5

Back Extensions
BW x 12 >> 60sec rest.
BW x 12

Didn't have time for calf raises. Had to leave for work. I'll just do them on my upper body day.

Dreyth · « **Reply #339 on:** March 05, 2015, 09:53:17 am »

Week 49

Quote

Wednesday - 03/04/14
194lbs

-= Workout Log =-

Pendlay Rows
45 x 15 >> 2min rests.
95 x 5
135 x 5
185 x 3
210 x 6
210 x 6
210 x 6

Seated Cable Rows
150 x 12 >> 60sec rest.
150 x 12

Lateral Raises
25 x 3 >> 60sec rests.
30 x 2
35 x 1
30 x 12
30 x 10
30 x 8

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

Calf Raises
+225lbs x 15 >> 60sec rests.
+225lbs x 15
+225lbs x 15

Super Strict Hanging Leg Raises
8 >> 60sec rests.
8
6

Damn I've been eating a lot of junk lately and jumped up in water weight and maybe a pound of fat too. Time to scale it back.

Dreyth · « **Reply #340 on:** March 05, 2015, 11:58:06 am »

Another overnight shift tonight. I'm not lifting today after work anyway.

Hope to get 2 hours of sleep before the overnight... then 2 hours during... then 1 hour after the overnight and before my morning job.

I should be good and have enough energy to lift tomorrow and stay on schedule!

Dreyth · « **Reply #341 on:** March 10, 2015, 10:24:04 am »

did my next workout but didnt log it. i need to make the squat x3 x8 x8 x8 a little lighter... the back up sets are too heavy.

in additino i missed my next workout after that one^ that i didnt log. also im behind by a day on top of that. i got really sick. stomache problems. slight fever.

this fukking sucks man. not sure if I want to start the 10 week reset over again. i'll see how my workout feels today. god damn i was making solid progress for months and now i suck again. this always happens to me.

LBSS · « **Reply #342 on:** March 10, 2015, 10:29:51 am »

sleeeeeeeeeeeeeeeeeeeeeeeeeeeep.

Dreyth · « **Reply #343 on:** March 13, 2015, 09:48:15 am »

Week 50

Quote

Tuesday - 03/11/14

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Holy fuck 260x8 was a cardio workout. What is going on with me.
135 x 5 >> Was too lazy to finish the sets.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
260 x 8
260 x 1

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

Dreyth · « **Reply #344 on:** March 13, 2015, 09:52:08 am »

Week 50

Quote

Wednesday - 03/11/14
185lbs

-= Workout Log =-

Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
175 x 2
210 x 6
210 x 6
210 x 6

Seated Cable Rows
150 x 12 >> 60sec rests.
150 x 12

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

Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 1
BW x 10
BW x 10
BW x 4

Hanging Leg Raises
10 >> 60sec rests.
4
3

Not a bad workout. Cable rows got way easier, thank goodness.

Dropped to 185lbs from my stomach sickness. Havent been this like in 4 years. Wow.

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