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Thread: Drew's Journal

  1. #26
    WBB Team Captain Coke's Avatar
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    Glad to see you back posting, didn't know who you were until I took a closer look, lol.

  2. #27
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    Quote Originally Posted by Drew92 View Post
    Nope. I attribute those injuries to lack of knowledge and tight hamstrings. Since then I have begun to current those issues. I'll have to look into them.

    I have never been a fan of warm ups in the cardio form, so I tried them out one day and was shocked at the results in had on my squatting. You might try it sometime. However I want to add that the 36" box is rather easy for me and is more of a warm up. Not saying I'm a beast jumper or anything but my whole idea behind doing them first is generate explosive power that I could carry into the squat and deadlift session following,
    Tight hammys'll get ya.

    Cardio warm-ups are pretty worthless in my opinion. Dynamic stretching and foam rolling are where it's at.

    I guess I could see where some low box jumps would help loosen ya up a bit. Same idea behind plyo pushups for bench press I'd imagine.

  3. #28
    Senior Member Drew92's Avatar
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    January 9th

    Cycle 4 Chest

    Body Weight 170.4 lbs

    Speed Bench
    95x3
    95x3
    95x3

    Bench Press
    135x3
    185x3
    215x7
    235x1
    245x1

    I wasn't planning on repping out 215, I was kind of hoping to hit a good double or triple.

    Close Grip Bench: 16"
    135x3
    185x3
    205x5
    215x2

    Incline Bench
    135x3
    185x2
    205x4

    Skull Crushers
    90x15
    90x15
    Last edited by Drew92; 01-11-2011 at 01:28 PM.

  4. #29
    Senior Member Drew92's Avatar
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    Quote Originally Posted by CoCoa View Post
    Glad to see you back posting, didn't know who you were until I took a closer look, lol.
    Yeah sneaky name change. lol

    Quote Originally Posted by chevelle2291 View Post
    Tight hammys'll get ya.

    Cardio warm-ups are pretty worthless in my opinion. Dynamic stretching and foam rolling are where it's at.

    I guess I could see where some low box jumps would help loosen ya up a bit. Same idea behind plyo pushups for bench press I'd imagine.
    Its weird you mentioned that. I was looking for a equivalent movement for the bench press. On my third cycle I tried some push ups and yesterday I tried some speed benching before hand. Needless to say the push ups felt a lot better.

  5. #30
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    Quote Originally Posted by Drew92 View Post
    January 9th

    Cycle 4 Chest

    Body Weight 170.4 lbs

    Speed Bench
    95x3
    95x3
    95x3

    Bench Press
    135x3
    185x3
    217x7
    235x1
    245x1

    I wasn't planning on repping out 215, I was kind of hoping to hit a good double or triple.

    Close Grip Bench: 16"
    135x3
    185x3
    205x5
    215x2

    Incline Bench
    135x3
    185x2
    205x4

    Skull Crushers
    90x15
    90x15
    Good stuff. Strong pressing again.


    What are your current goals? Seems like your split/rep scheme is geared towards strength gains primarily?

    Any reason you don't do bent-over rows or Pendlay rows on back day?

  6. #31
    Senior Member Drew92's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Good stuff. Strong pressing again.


    What are your current goals? Seems like your split/rep scheme is geared towards strength gains primarily?

    Any reason you don't do bent-over rows or Pendlay rows on back day?
    I would say to have a solid total, as well as beastly secondary compound lifts. (dips, incline bench, pull ups etc.)

    For me as the weight gets heavier on BB rows I tend to stand more up right and cheat. When I do DB rows on the bench I can insure better form.

  7. #32
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    Quote Originally Posted by Drew92 View Post
    I would say to have a solid total, as well as beastly secondary compound lifts. (dips, incline bench, pull ups etc.)

    Good stuff good stuff. Thinking about PLing at all?

    For me as the weight gets heavier on BB rows I tend to stand more up right and cheat. When I do DB rows on the bench I can insure better form.
    Understandable. I never really got the hang of DB rowing. Always felt kinda weird to me haha. :shrug:

    How is your split going? I too am a fan of the rotating split when I have a flexible schedule. Any reason you decided not to go with a more established program?

    Edit: How tall are you?
    Last edited by chevelle2291; 01-11-2011 at 02:57 PM.

  8. #33
    Senior Member Drew92's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Understandable. I never really got the hang of DB rowing. Always felt kinda weird to me haha. :shrug:

    How is your split going? I too am a fan of the rotating split when I have a flexible schedule. Any reason you decided not to go with a more established program?

    Edit: How tall are you?
    Have you tried it with your knee bent on a bench?

    I gotta say this is by far my favorite way to train. I do what I want when I want. I work midnight-7 am Tuesday-Friday so my sleep schedule is ****. I sleep for about four hours in the morning around 10-2 then try to get a 1-2 nap in at 9 before work. It sucks. However I make about twice as much as my friends so its sorta worth it.
    I have been on and off of programs for a while now. I've drawn my own conclusions about a lot of stuff over the years threw this forum and go against a lot of it. I would share but I'd probably get flamed on. lol

    5'10.5"

  9. #34
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    Quote Originally Posted by Drew92 View Post
    Have you tried it with your knee bent on a bench?

    I gotta say this is by far my favorite way to train. I do what I want when I want. I work midnight-7 am Tuesday-Friday so my sleep schedule is ****. I sleep for about four hours in the morning around 10-2 then try to get a 1-2 nap in at 9 before work. It sucks. However I make about twice as much as my friends so its sorta worth it.
    I have been on and off of programs for a while now. I've drawn my own conclusions about a lot of stuff over the years threw this forum and go against a lot of it. I would share but I'd probably get flamed on. lol

    5'10.5"
    I've done different variations of db rowing but none of it seemed to do a whole lot for me. I also find that it's not the best exercise for long-term progression because the heaviest dumbbells any of my gyms have are in the 120-130 range I think. I'd much rather stick with barbell movements for the most part.

    Haha, I know what you mean about going against the grain here. PM me if ya wanna discuss sometime. I'd be interested.

    You going to school?

  10. #35
    Senior Member Drew92's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    I've done different variations of db rowing but none of it seemed to do a whole lot for me. I also find that it's not the best exercise for long-term progression because the heaviest dumbbells any of my gyms have are in the 120-130 range I think. I'd much rather stick with barbell movements for the most part.

    Haha, I know what you mean about going against the grain here. PM me if ya wanna discuss sometime. I'd be interested.

    You going to school?
    Yep its all about finding what works for YOU who would of thought!

    For sure I'll PM you sometime in the near future.

    I was going to community college. That was hard as hell working the hours I have. I was going to major in Fire Science but I don't think thats something I want to do any more. Currently I don't have any classes for this up coming semester.

  11. #36
    Senior Member Drew92's Avatar
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    January 11th

    Cycle 4 Back

    Box Jumps: 36"
    bw x3
    bw x3
    bw x3

    Deadlift
    285x2 Straps
    315x2
    345x2
    355x2

    Pull Ups
    bw x3
    35x5
    35x5
    35x5

    Weight gain sucks as far as pull ups are concerned. I did 50x6 a while ago,

    DBOR
    75x12
    75x15
    75x12

    Barbell Curl
    45x6
    75x6
    95x6
    105x6+2+2+2+4

    Video

  12. #37
    Senior Member Drew92's Avatar
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    January 12th

    Cycle 4 Shoulders

    Incline Bench
    45x10
    135x3
    185x3
    205x5

    Seated Press
    135x2
    145x7

    Shrugs
    145x12
    185x10 Overhand
    225x12 Straps
    245x12

    DB Snatch
    50x10

    I've got a sore left shoulder. I was laying on the couch got up and it hurt. idk

  13. #38
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    Quote Originally Posted by Drew92 View Post
    January 11th

    Cycle 4 Back

    Box Jumps: 36"
    bw x3
    bw x3
    bw x3

    Deadlift
    285x2 Straps
    315x2
    345x2
    355x2

    Pull Ups
    bw x3
    35x5
    35x5
    35x5

    Weight gain sucks as far as pull ups are concerned. I did 50x6 a while ago,

    DBOR
    75x12
    75x15
    75x12

    Barbell Curl
    45x6
    75x6
    95x6
    105x6+2+2+2+4

    Video
    Quote Originally Posted by Drew92 View Post
    January 12th

    Cycle 4 Shoulders

    Incline Bench
    45x10
    135x3
    185x3
    205x5

    Seated Press
    135x2
    145x7

    Shrugs
    145x12
    185x10 Overhand
    225x12 Straps
    245x12

    DB Snatch
    50x10

    I've got a sore left shoulder. I was laying on the couch got up and it hurt. idk
    Strong pulling and pressing Drew. What is your all-time PR for deadlifts? 400?

  14. #39
    Senior Member Drew92's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Strong pulling and pressing Drew. What is your all-time PR for deadlifts? 400?
    Thanks man. The most I have ever pulled is 350x1.

  15. #40
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    Quote Originally Posted by Drew92 View Post
    Thanks man. The most I have ever pulled is 350x1.
    You just pulled 355x2 dude lol.

  16. #41
    Senior Member Drew92's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    You just pulled 355x2 dude lol.
    Yeah read my sig. lol I'm such a BA haha

  17. #42
    WBB Team Captain Coke's Avatar
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    Nice job with the fine efforts man.

  18. #43
    Senior Member Drew92's Avatar
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    January 14th

    Cycle 4 Legs

    Box Jumps: 36"
    bw x3
    bw x3
    bw x3

    Low Bar Squat: 12"
    205x2
    255x1 Belt
    275x1
    290x1

    High Bar Paused Squat: 12"
    135x2
    205x2 Belt
    225x2

    ATG
    135x20

    Nonstop.

    I should of waited until tomorrow to squat. The box jumps were sluggish and difficult today. The deadlifts were very taxing, I wasn't 100% today.

  19. #44
    Senior Member Drew92's Avatar
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    Results

    December 24th-January 14th

    21 Days total

    Bodyweight
    165lbs-171.2lbs= 6.2lbs

    Squat
    245x4-275x3=25lbs

    Bench
    205x8-215x7=6lbs

    Deadlift
    285x2-355x2=75lbs

    Incline Bench
    205x2-205x5=20lbs

    Seated Press
    135x8-145x7=8lbs
    Last edited by Drew92; 01-14-2011 at 06:01 PM.

  20. #45
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    Quote Originally Posted by Drew92 View Post
    January 14th

    Cycle 4 Legs

    Box Jumps: 36"
    bw x3
    bw x3
    bw x3

    Low Bar Squat: 12"
    205x2
    255x1 Belt
    275x1
    290x1

    High Bar Paused Squat: 12"
    135x2
    205x2 Belt
    225x2

    ATG
    135x20

    Nonstop.

    I should of waited until tomorrow to squat. The box jumps were sluggish and difficult today. The deadlifts were very taxing, I wasn't 100% today.
    I don't see any deadlifts?

    Nice squatting.

  21. #46
    Senior Member Drew92's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    I don't see any deadlifts?

    Nice squatting.
    Oh my bad the deadlifts from the 11th.

  22. #47
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    Quote Originally Posted by Drew92 View Post
    Oh my bad the deadlifts from the 11th.
    Ah I see. Good workout anyways.

  23. #48
    Senior Member Drew92's Avatar
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    January 15th

    Cycle 5 Chest

    Body Weight 171lbs

    Bench Press
    175x3
    205x3
    235x4
    205x9+2+1 Rest pause. 30 seconds

    Incline Bench Press
    135x3
    175x2
    205x1

    Skull Crushers
    100x10
    100x10
    100x10

  24. #49
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    Quote Originally Posted by Drew92 View Post
    January 15th

    Cycle 5 Chest

    Body Weight 171lbs

    Bench Press
    175x3
    205x3
    235x4
    205x9+2+1 Rest pause. 30 seconds

    Incline Bench Press
    135x3
    175x2
    205x1

    Skull Crushers
    100x10
    100x10
    100x10
    Nice pressing Drew.

  25. #50
    WBB Team Captain Coke's Avatar
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    Solid push day effort Drew.

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