Author Topic: Dreyth's New Journal (Read 538555 times)

Dreyth · « **Reply #585 on:** January 11, 2016, 08:30:06 pm »

Just squatted 395x3

Will update with rest of workout later. Still liftin.

LBSS · « **Reply #586 on:** January 11, 2016, 11:07:23 pm »

At this point, on TVS, you're Dreyth on adarq.org

Dreyth · « **Reply #587 on:** January 12, 2016, 10:35:52 am »

Week 94

Quote

Monday - 01/11/16
194.0lbs

-= Workout Log =-
De-load

SVJs
3 x 1

ATG Squat
135 x 8 >> 2min rest.
185 x 5 >> Today at work I had a feeling I could squat 395x3. I just felt good.
225 x 3 >> Warm ups were feeling light. 315 hasn't felt this light on my back in years.
275 x 1 >> 355 wasn't a struggle at all. That's it, decided to aim for 395x3.
315 x 1 >> I was adrenalized; shaking under the weight and a little fearful.
355 x 1 >> Almost failed my last rep.
395 x 3 PR >> This isn't sustainable. I'm scaling back to 375x3 and increasing 5lbs/2wks
315 x 6 >> Time to focus more on the back up sets.

Bench Press
45 x 15 >> 2min rest.
95 x 8
135 x 5
195 x 2
235 x 4
185 x 12 PR

Romanian Deadlift
225 x 3
275 x 1 >> Didn't expect to get this.
315 x 1
365 x 8 PR

Incline DB Bench Press
75's x 10

Standing Calf Raise Machine
390 x 15 PR

Training hasn't went this well for me in the longest time. Hopefully I don't get injured or sick soon.
This was a de-load but I went pretty hard on the squat and RDL. These mini rotating de-loads every week feel amazing. It doesn't throw me off my rhythm and I feel like they keep me from burning out. And if it's ever not enough, I can throw in two de-load sessions in a week.

Dreyth · « **Reply #588 on:** January 12, 2016, 10:38:24 am »

Quote from: LBSS on January 11, 2016, 11:07:23 pm

At this point, on TVS, you're Dreyth on adarq.org

Wow, that reminds me of how obsessed I used to be with the Lakers.

What happened to the members of that site? I know many jumped on here. I remember some troll named Fr0zen. Also that volleyball player, Adam. with a period. He was an admin I'm pretty sure. What about those really high jumpers like b0ka and Mikah?

I liked the system they had with the icons in your sig that proved you had certain milestones, like 1.5x bw squat, 35" standing vert, etc.

I wonder what my username used to be on TheJump101

LBSS · « **Reply #589 on:** January 12, 2016, 10:59:32 am »

you should change your signature, was my point.

Dreyth · « **Reply #590 on:** January 12, 2016, 11:39:07 am »

Ha, I know; I'm keeping it as a remnant of the past.

I remember WAY back I used to go to And1 forums for jumping higher... air alert 2 was all the rage back then. I think that's where I started with this. There was another site after that... Terminal Vertical.

Dreyth · « **Reply #591 on:** January 12, 2016, 10:55:32 pm »

Week 94

Quote

Tuesday - 01/12/16
193.6lbs

-= Workout Log =-

Pull ups
BW x 5 >> 60sec rests.
+30lbs x 10 PR
+30lbs x 6 PR
+30lbs x 5 PR
+25lbs x 5 PR
+25lbs x 4 PR

Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 12
35's x 10 PR
30's x 6
30's x 5

Cable Rows
180 x 3 >> 60sec rests.
200 x 2
220 x 1
200 x 12 PR
200 x 6
200 x 5
180 x 6
180 x 5

Ab Pulldowns
95 x 5 >> 60sec rests.
135 x 15 PR
135 x 8 PR
135 x 6 PR

Rear Delt W Flyes
20's x 5 >> 45sec rests.
25's x 15
25's x 15 PR
25's x 8 PR

Merrick · « **Reply #592 on:** January 13, 2016, 12:42:28 am »

I don't get why you hit a PR of 395x3 and you're going to scale back 20 lbs and plan to get back to the PR you just hit in EIGHT weeks?

You hit a PR, and plan to get back to it 8 weeks later?

What's the rationale for this?

Dreyth · « **Reply #593 on:** January 13, 2016, 10:00:46 am »

Quote from: Merrick on January 13, 2016, 12:42:28 am

I don't get why you hit a PR of 395x3 and you're going to scale back 20 lbs and plan to get back to the PR you just hit in EIGHT weeks?

You hit a PR, and plan to get back to it 8 weeks later?

What's the rationale for this?

8 weeks is long... I forgot that I squat 2x a week. I wanted to hit 375 twice before moving up 5lbs, and repeat. So actually it should take me 4 weeks by the time I get back to 395x3.

Long story short: I can lift 385x3 right now without getting hyped up. I'm scaling back to 375x3 and working back up from there because my CNS feels a little beat right now. Hope to get to 395x3 in 4 weeks without having to get hyped up.

Long rationale:

From years of training and logging my training, I have found that whenever I make crazy fast gains (for example I just went from 365x3 to 395x3 in under 3 weeks after stalling for months) and continue them, I tend to burn out inexplicably and drop in strength by a considerable amount. In addition, it usually then takes me a few months spinning my wheels to break through that plateau, and then a little more time to get back to my PRs. Because of this being repeated over and over in my training career, I have learned that it's better for me to think very long term with my goals and adjust my training accordingly. I would have better net progress that way.

Additionally, 3RM's are pretty intensive. I've been able to get to a 395x3 squat by adrenalizing myself before my 3RM's lately. I like to NOT adrenalize myself before 3RM's and still be able to put maximum effort into it and be able to lift it. There's actually a difference. The difference is I will burn out farrr slower than otherwise and be able to continue to make gains. CURRENTLY without emotional arousal before my 3RM, I can manage 385x3. 375 is only 10lbs away from there. In 4 weeks I want to be at 395x3 without having to hype myself up before the lift.

My goal was to get to a 385x3 squat by June 1st and a bodyweight of 190lbs. I'm changing that, and hope to get to a 405x3 squat by June 1st at a bodyweight of 195lbs or less. It looks like I'll clearly get there, but you never know. So many times it's happened to me that I've set what looks like an easy goal, but stuff just comes up and I miss it

If I get to 405x3 super early, then I'll probably put strength on a lower priority and start working on plyometrics, that's all.

That being said, I'll still be making PR's -- just not in the top sets for a few weeks.

Merrick · « **Reply #594 on:** January 13, 2016, 12:54:24 pm »

What a great anti-ego lifter you are. I don't care how many times I made a mistake. If I were you, I'd probably go for 400x3 next workout and end up getting 400x1 and burn out my CNS and cuss myself out for being so stupid

Dreyth · « **Reply #595 on:** January 13, 2016, 01:51:53 pm »

Quote from: Merrick on January 13, 2016, 12:54:24 pm

What a great anti-ego lifter you are. I don't care how many times I made a mistake. If I were you, I'd probably go for 400x3 next workout and end up getting 400x1 and burn out my CNS and cuss myself out for being so stupid

Well hey, maybe for you going for 400x3 would work! For me it hasn't in the past. Perhaps I could manage to get to 415x3 and then scale back to 395x3 or something... who knows... but since i reached my goal of 385x3 way before June 1st which is what I planned, I'm scaling back now and taking it slow.

On the other hand, my bench press is finally improving linearly. I'm going to ride that gains wave for as long as I can. Been stuck at around the same max for literally 5 years.

adarqui · « **Reply #596 on:** January 13, 2016, 06:39:38 pm »

Quote from: Merrick on January 13, 2016, 12:54:24 pm

What a great anti-ego lifter you are.

agreed

Quote

I don't care how many times I made a mistake. If I were you, I'd probably go for 400x3 next workout and end up getting 400x1 and burn out my CNS and cuss myself out for being so stupid

for the most part, same here.. hehe!

"adrenalizing" (psyching up) too frequently has wrecked me plenty of times. We all learn the hard way

.. or some people just can't deal with that and get on "the juice" or various stimulants.

Dreyth · « **Reply #597 on:** January 15, 2016, 10:01:28 am »

Week 94

Quote

Thursday - 01/14/16

-= Workout Log =-

SVJs
2 x 1

ATG Squat
135 x 8 >> The weight just felt so light. Went for 405 and wasn't even a big struggle really.
185 x 5 >> Had two reps in me. Three if adrenalized.
225 x 3 >> Max is probably 435lbs without adrenaline!
275 x 1
315 x 1
365 x 1
405 x 1
315 x 6

Bench Press
135 x 5 >> Loaded up 255 thinking it was 245 because I was feeling good.
135 x 5 >> Nearly hit 3 reps! 3rd rep had some help from him. Woulda failed otherwise (barely).
185 x 3 >> The 245x3 I can definitely hit without a spotter next workout probably.
225 x 1 >> Then I did some drop sets. 205x10 though? Wow I haven't been there in a while.
255 x 2.5
245 x 2.5
205 x 10
185 x 5
135 x 6
205 x 8
135 x 5

Cable Work For Chest
Random standing chest flyes and shit.
I hate this crap.
I feel dumb doing it.

RDLs (deadlift to RDL)
225 x 5 >> This reminded me of how I actually hate regular deadlifts.
275 x 3 >> Pulling from the floor makes me feel it more in my quads and it's just annoying to set up.
315 x 1 >> I may just stick with RDL's indefinitely. I think they're more specific anyway.
375 x 4 >> RDLs feel like I'm doing a broad jump and it's all hip action. I love them.

Walking Lunges
135 x 8/leg >> Wow I haven't done lunges in ages. Man they made my glutes fire like nothing else.
>> I should probably add lunges into my routine at some point...
Calf Work
Drop set on the hack squat machine.
Then seated calf raises.
Another drop set on the hack squat machine.

Worked out at a friends gym with him. I forgot that I promised him I would today... randomly calls me at work and says "be ready" and I'm like crap I can't say no. So naturally it screws up my rest times and he makes me do some other shit with him. On the plus side I liked the bench workout a lot. This was a semi-deload for my legs by the way. 405 is like 93% of my max. Usually I like to work up to 90% of my max as a top warm up set but I reached for 405 because I felt good and just felt like doing it.

I haven't squatted 405 since last january: https://www.youtube.com/watch?v=afFmSGMGCEM
You can't see it in the vid, but I was completely adrenalized there (remember my post about how I was standing under the bar for 10sec and physically felt the weight get lighter on my back?). It went up just as easy looking today without adrenaline.

Dreyth · « **Reply #598 on:** January 15, 2016, 10:10:54 am »

Side note:

A) Lifting with no emotional arousal, but still max effort.
B) Lifting with emotional arousal; angry and serious.
C) Lifting with adrenaline; I'm shaking a bit and the weight feels lighter. I feel lighter. I'm fearful.

I like to do A. That's what I want all my triples to be so I don't burn out. They lead me to sustained gains in my opinion. I'm not even doing B! I'm not angry when I squat really. I used to be like that all the time in high school though. They were really good workouts. Yesterday's 405x1 warm up was an A.

But C? That's on another level. The 405 vid from last year that i put in my previous post was like that. I have never had more adrenaline in me my entire life than in that lift. I thought I was going to faint after I racked that lift.

But you know what's crazy? I've been able to trigger C almost on command lately! When I jumped to 375x3 the first time I was adrenalized. It was a C lift. 385x3 was a B the first time I got it. 395x3 was a C. I was shaking under the weight a bit. I didn't know I had this ability to trigger adrenaline in me. Pretty crazy. It starts off with me getting angry and serious (B) and whatnot, but then I somehow elevate it to a C. I have no idea how I do it.

Dreyth · « **Reply #599 on:** January 18, 2016, 09:44:44 am »

Week 94

Quote

Friday - 01/15/16

-= Workout Log =-

Cable Rows
180 x 3 >> 60sec rests.
200 x 2
220 x 1
200 x 12 PR
200 x 8 PR
200 x 6 PR
180 x 8 PR
180 x 6 PR

Lateral Raises
35's x 3 >> 60sec rests.
40's x 2 >> Decided to move up instead of struggling for 3x12.
45's x 1
40's x 8 PR
40's x 8 PR
40's x 4 PR
35's x 8 PR
35's x 5 PR

Pull ups
BW x 10 >> 60sec rests.
BW x 10
BW x 8 PR
BW x 4 PR
BW x 4 PR

Ab Pulldowns
95 x 5 >> 60sec rests.
140 x 8 PR >> These are getting impractical now.
140 x 8 PR >> I'm starting to lift up off the ground a bit.
140 x 4 PR >> There's nothing around to hook my legs under.
130 x 4 PR
120 x 2 PR

Rear Delt W Flyes
25's x 15 >> 45sec rests.
25's x 15
25's x 10 PR

More and more PR's. Fucking yes.

Pic of weight stack for ab pulldowns:

I need to find another solution. I can't add weight to this stack indefinitely. There's no heavier stack I can use at my gym either. Even if there was, this weight starting to lift me off the ground.

I need to find another ab exercise that targets the rectus abdominus directly like ab pulldowns do. One that I can add weight to pretty much indefinitely.

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