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Dreyth

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Re: Dreyth's New Journal
« Reply #540 on: December 04, 2015, 09:42:26 am »
0
Week 88
Quote
Thursday - 12/03/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Didn't expect 315x5 to be within reach already. Nice!
225 x 3                                >> I should definitely be able to increase 5lbs a week on the triples until I'm back at 365x3.
275 x 1
315 x 1
335 x 3
315 x 5

Bench Press
45 x 15                                >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 8
185 x 6

Romanian Deadlift
135 x 5
225 x 1
315 x 5

Incline DB Bench Press
65's x 12

Standing Calf Raise Machine
285 x 5                           >> 45sec rest.
330 x 12
330 x 10
« Last Edit: December 22, 2015, 10:55:03 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #541 on: December 07, 2015, 09:34:44 am »
0
Week 88
Quote
Friday - 12/07/15

-= Workout Log =-

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 6

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

Pull ups
BW x 10                       >> 60sec rests.
BW x 6
BW x 5

Ab Pulldowns
95 x 5                       >> 60sec rests.
115 x 12
115 x 12
115 x 6

Rear Delt W Flyes
20's x 8 PR                     >> 45sec rests.
20's x 8 PR
20's x 8 PR
« Last Edit: December 14, 2015, 09:46:19 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #542 on: December 08, 2015, 09:34:35 am »
0
Week 89
Quote
Monday - 12/07/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
340 x 3
315 x 5

Bench Press
45 x 15                               >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8
185 x 6

Romanian Deadlift
225 x 3                                >> 2min rest.
275 x 1
315 x 6
315 x 6

Incline DB Bench Press
70s x 10

Standing Calf Raise Machine
285 x 5                               >> 45sec rests.
330 x 15
330 x 12
330 x 10

Slowly adding more. After next week I'll be full force in terms of volume.
« Last Edit: December 22, 2015, 11:00:42 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #543 on: December 08, 2015, 02:30:40 pm »
+1
Holy fuck i just want to jump 40" already. definitely getting there this summer. is it so hard?!?!? all i need is a 385x3 squat and weigh less than 195lbs. just gotta stay consistent.
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Re: Dreyth's New Journal
« Reply #544 on: December 08, 2015, 03:51:46 pm »
0
Quote from: Dreyth on December 08, 2015, 02:30:40 pm
Holy fuck i just want to jump 40" already. definitely getting there this summer. is it so hard?!?!? all i need is a 385x3 squat and weigh less than 195lbs. just gotta stay consistent.

do it.

 :ibsquatting: :ibjumping:

pc
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Dreyth

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Re: Dreyth's New Journal
« Reply #545 on: December 09, 2015, 09:41:23 am »
0
Week 89
Quote
Tuesday - 12/08/15

-= Workout Log =-

Pull ups
BW x 5                             >> 90sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 5

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

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

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

Rear Delt W Flyes
20's x 12                             >> 45sec rests.
20's x 12
20's x 12
« Last Edit: December 14, 2015, 09:46:04 am by Dreyth »
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LBSS

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Re: Dreyth's New Journal
« Reply #546 on: December 09, 2015, 10:03:37 am »
+3
http://www.ncbi.nlm.nih.gov/pubmed/26605807

Quote
The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other RT variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised of 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session. Testing was carried out pre- and post-study for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris via ultrasound imaging. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh and a trend for greater increases was noted in the triceps brachii,(p = 0.06) as well. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. The present study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.

food for thought.
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Dreyth

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Re: Dreyth's New Journal
« Reply #547 on: December 09, 2015, 10:25:56 am »
0
^^ I definitely prefer 3min rests over 1min rests. I used to do them all the time. The thing is, my workouts just take too damn long that way. Also I stalled for a while, so I switched it up. I still work up to a top heavy set (3-5 reps) in the squat and bench though.

I'll switch back to 3min rests at some point.



Edit: Perhaps I can get the best of both worlds and superset exercises... Pull ups with lateral raises. Rows with ab pulldowns. And use 3min rests. Shit I gotta try that soon. It'll be pretty annoying with people jumping in between my exercises though.
« Last Edit: December 09, 2015, 10:29:17 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #548 on: December 10, 2015, 10:29:09 pm »
+1
Week 89
Quote
Thursday - 12/10/15

-= Workout Log =-

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

Bench Press
45 x 15                               >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 10
185 x 6

Romanian Deadlift
225 x 3                                >> 2min rest.
275 x 1
315 x 6
315 x 6

Incline DB Bench Press
75s x 8

Standing Calf Raise Machine
285 x 5                               >> 45sec rests.
330 x 15
330 x 15
330 x 12 PR
 300 x 5 PR
« Last Edit: December 22, 2015, 10:55:25 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #549 on: December 11, 2015, 09:58:43 am »
+1
Going to try a new de-loading scheme. This should keep me fresh for a long time. It'll keep me from burning out. Rather than deload for a whole week every 4th week, I'll do a rotating de-load. Example:

Week 1
Mon - A de-load
Tue - B
Thu - A
Fri - B

Week 2
Mon - A
Tue - B de-load
Thu - A
Fri - B

Week 3
Mon - A
Tue - B
Thu - A de-load
Fri - B

Week 4
Mon - A
Tue - B
Thu - A
Fri - B de-load

If you follow just Workout A, this gives the pattern of 4 on, 1 de-load, 2 on, 1 de-load, and repeat.

At the end of the cycle, I'll have a de-load on my last workout of the week (friday), then the weekend off, and then a de-load on the first workout of the week (monday). that should definitely be enough to recoup on a larger macrocycle level.
« Last Edit: December 11, 2015, 02:11:16 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #550 on: December 14, 2015, 09:45:23 am »
0
Week 89
Quote
Friday - 12/11/15

-= Workout Log =-

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 7

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

Pull ups
BW x 10                       >> 60sec rests.
BW x 7
BW x 6

Ab Pulldowns
95 x 5                       >> 60sec rests.
120 x 12             >> These are getting nearly impossible to do. The weight is so high that sometimes my knees lift up off the ground.
120 x 12
120 x 8

Rear Delt W Flyes
20's x 15 PR                        >> 45sec rests.
20's x 15 PR
20's x 12 PR
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Dreyth

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Re: Dreyth's New Journal
« Reply #551 on: December 15, 2015, 10:09:54 am »
+1
Week 90
Quote
Monday - 12/07/15

-= Workout Log =-
De-load

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
350 x 3
315 x 5

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8

Romanian Deadlift
225 x 3
275 x 1
315 x 6

Incline DB Bench Press
75s x 8

Standing Calf Raise Machine
285 x 5                               >> 45sec rest.
345 x 15 PR

This week I'm back in full force. Starting with a de-load day though. As I posted earlier, I'm doing a rotating de-load where I cut down on the volume of a workout. I think this will help.
« Last Edit: December 22, 2015, 10:57:36 am by Dreyth »
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Re: Dreyth's New Journal
« Reply #552 on: December 16, 2015, 09:26:36 am »
+1
Quote from: Dreyth on December 15, 2015, 10:09:54 am
This week I'm back in full force.

nice!



Quote
Starting with a de-load day though. As I posted earlier, I'm doing a rotating de-load where I cut down on the volume of a workout. I think this will help.

ya I like it.
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Dreyth

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Re: Dreyth's New Journal
« Reply #553 on: December 16, 2015, 09:52:08 am »
0
Week 90
Quote
Tuesday - 12/15/15
191.4lbs

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+25lbs x 8
+25lbs x 7
+25lbs x 5
+25lbs x 4
+25lbs x 4

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

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 8
160 x 8
160 x 8

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

Rear Delt W Flyes
20's x 15                             >> 45sec rests.
20's x 15
20's x 15 PR

Damn I'm starting to look good again. I look more cut because I have my pump back from lifting. I don't mean the pump during the workout. I mean the week-long pump you get when you lift consistently. I have a vein on my lower abs showing again.
« Last Edit: December 18, 2015, 09:25:38 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #554 on: December 18, 2015, 09:14:25 pm »
0
Week 90
Quote
Thursday - 12/17/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Had to grunt for the 355x3 a lot. I'll keep the same weight next workout.
225 x 3
275 x 1
315 x 1
355 x 3
315 x 5
315 x 3
315 x 3

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> Back up sets are done in non-stop fashion.
135 x 5
185 x 3
225 x 3
225 x 3
185 x 8
185 x 6
185 x 5

Romanian Deadlift
225 x 3                                >> 2min rests.
275 x 1
315 x 8 PR
315 x 6
315 x 6

Incline DB Bench Press
75s x 8                       >> 60sec rest.
75s x 5

Standing Calf Raise Machine
300 x 5                               >> 45sec rests.
345 x 15
345 x 12 PR
345 x 10 PR
 315 x 5 PR
  285 x 5 PR
« Last Edit: December 28, 2015, 09:41:31 pm by Dreyth »
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