Drizzt Lifts Things

[drizzt]

6/11/10 - Stretch/Flex day

94.5 today. Was going to walk in but the weather was (and still is) a bit kack, so did 2km on the rower at a moderate pace (took about 7.5 mins) as a replacement. Not quite the same as the long walk, but like to think the slightly higher intensity + fuller body movement made up for the shorter distance/duration.

• Shoulder stuff
  Face Pulls, 3 x 10 @ 50kg
  Rear DB raises, 3 x 10 @ 7kg
  Various rotator cuff stuff
  Dislocations
  
• Abs/Core
  Weighted cable crunches, 3 x 10 @ stack (95kg?)
  Weighted crunches, 3 x 10 @ +10kg
  Superman holds, 3 x 10
  Side stabilizer exercises
  
• Calves
  Seated raises, 3 x 10 @ 80kg (40 per side)
  

[Peachy]

Yo Drizzt!! You look mean as in your Fb profile pic!!! Nice!! 8)

[Dontrunwithknives]

Have a new mantra that I recite to myself before each lift... probably shouldn't say it here, but it reminds me of what I should do

Why can't you say it? I'm intrigued now :pfft:

[drizzt]

Yo Drizzt!! You look mean as in your Fb profile pic!!! Nice!! 8)

Thankya Peach

Why can't you say it? I'm intrigued now :pfft:

It's a tad crass, but it works for me so ah well! It shall remain secret :snooty: :shifty:

Had some implement training at the house again today, good fun, good weather, impressive strength going on from the guys :nod: Car pulls and yoke/zercher carries (unsure of the actual name for what we did - but it was tough).

Then had a rugby "meeting" which was effectively one big touch rugby session in the sun. Pretty good to run around but took a bit of a knock to the wrist/lower hand which is quite painful at the mo. Iced it up immediately, hoping it doesn't effect my lifts... particularly feeling like it might be a bit of a hinderance on bench :?

And just got back from walking a couple of mates through a session, they seem to be tracking along well! Lots of light weights for me just showing them some basic movements to get em going.

Now to prepare food for the next few days! Man, this is the most work I've done on a Sunday in a long time :shock: :grin:

[nate225]

Yo Drizzt!! You look mean as in your Fb profile pic!!! Nice!! 8)

Thankya Peach

Why can't you say it? I'm intrigued now :pfft:

It's a tad crass, but it works for me so ah well! It shall remain secret :snooty: :shifty:

Cant be as bad as my Jon-Pall Sigmarsson quotes I rant at myself before lifts...... "I am the strongest, I am the Viking"! :grin: JPS would turn in his grave if he knew a little ginga like me was saying that!

Even my 5 year old wanders around saying "I'm not an eskimo - I am a viking"! :grin:

Tell us ya secret words Drizzt!

[tinytraps]

lol if we talking about mantras I use one for deads and squats, just imagine there's a hot chick bending over infront of you and you wanna slam her as hard as you can. Helped me build my infamous hip thrusts :grin:

[Dontrunwithknives]

lol if we talking about mantras I use one for deads and squats, just imagine there's a hot chick bending over infront of you and you wanna slam her as hard as you can. Helped me build my infamous hip thrusts :grin:

I like this :pfft:

[Old Bull]

Had some implement training at the house again today, good fun, good weather, impressive strength going on from the guys :nod: Car pulls and yoke/zercher carries (unsure of the actual name for what we did - but it was tough).

You got it right Drizzt, Zerchers Walks will post the Car Pull in a couple of Days

[PeterDolan]

A beanie and hoodie haha it looks freaking hot

[drizzt]

lol if we talking about mantras I use one for deads and squats, just imagine there's a hot chick bending over infront of you and you wanna slam her as hard as you can. Helped me build my infamous hip thrusts :grin:

Haha tried that one today on Good Mornings, got a bit over-exuberant and put the hips too far forward, almost dropped the bar off my back :shifty: :pfft:

Cant be as bad as my Jon-Pall Sigmarsson quotes I rant at myself before lifts...... "I am the strongest, I am the Viking"! :grin: JPS would turn in his grave if he knew a little ginga like me was saying that!

Even my 5 year old wanders around saying "I'm not an eskimo - I am a viking"! :grin:

Tell us ya secret words Drizzt!

Haha worse than that! That actually sounds really good, might have to give it a try :think: 8)

Had some implement training at the house again today, good fun, good weather, impressive strength going on from the guys :nod: Car pulls and yoke/zercher carries (unsure of the actual name for what we did - but it was tough).

You got it right Drizzt, Zerchers Walks will post the Car Pull in a couple of Days

Thanks for the vid OB, also got the pics through today from Ailsa, much appreciated! Looking forward to the BBro in a couple weeks :nod:

A beanie and hoodie haha it looks freaking hot

Heh, I wouldn't say "freaking" hot, was a tad warm, yep, but wanted to get some sweat going :nod: That, and it made the zerchers slightly more comfortable with a little bit to pad the bar :nod: (bis are feeling it today!) Took the hoodie off before the car pulls but then a breeze came along so thought I may as well sweat it out :pfft:

Also after the last video I wanted to cover up a bit :shifty:

[drizzt]

08/11/10 - Sheiko 13 Weeker W5/D1

94 flat today. Diet is cleaning up quite well and looking to step cardio up a bit this week :nod:

Anyone know a good (lower/ish carb) alternative for my mashed kumara lunch? I have it with a chicken breast (chopped, mixed together), but wanting to cut carbs back in conjunction with this IF diet, so targeting lunch to do something different...

• Bench (sets, reps, weights)
  bar/40 warmups
  1 x 5 @ 65kg
  1 x 4 @ 80kg
  2 x 3 @ 90kg
  4 x 3 @ 100kg
  
• Squats
  bar/60 warmups
  1 x 5 @ 90kg
  2 x 5 @ 110kg
  5 x 5 @ 125kg
  
• Bench
  1 x 5 @ 75kg
  2 x 4 @ 80kg
  5 x 4 @ 90kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Good Mornings
  bar/60 warmups
  5 x 5 @ 80kg
  

Comments

• Bench was good, didn't have as much trouble as I thought I would with the hand, except for a little pain at certain parts of the press (when the pinky side of my hand - ulna? - was stressed). 100 felt light as heck, good sign.
  
• Squats were all good, nothing really to report here. Actually the hand injury almost screwed me on this surprisingly! Had the bar nice and low on the back, but stood up a bit fast so the bar started to roll a bit - normally this isn't a problem, but the sore hand almost let the bar drop off the back. Would've been bloody embarrassing to have dropped 90kg on the pins! :oops: Thankfully I corrected the movement in time.
  

Just another day at the office! Hand is showing signs of improvement which is good, have a nagging feeling it may be a nuisance on deadlift day, but fingers crossed it's ok :pray:

[Old Bull]

A beanie and hoodie haha it looks freaking hot

Hes slowly turning to "The DarkSide"

[drizzt]

10/11/10 - Sheiko 13 Weeker W5/D2

94 flat again today. Dreaded Sheiko Wednesday oooooo

• Deads (sets, reps, weight)
  warmups @ 60kg
  1 x 5 @ 115kg
  2 x 5 @ 140kg
  2 x 4 @ 160kg
  4 x 3 @ 172.5kg (+belt)
  
• Bench
  warmups @ bar/60kg
  1 x 5 @ 75kg (oops, was meant to be 70)
  1 x 5 @ 85kg
  5 x 4 @ 90kg
  
• Dips
  warmups @ bw
  3 x 8 @ +10kg
  2 x 8 @ +15kg
  
• Deads (from knees)
  warmups @ 60kg
  1 x 5 @ 115kg
  2 x 5 @ 140kg
  1 x 4 @ 160kg (+belt)
  
• Deads
  1 x 4 @ 160kg (+belt)
  3 x 3 @ 185kg (+belt)
  1 x 4 @ 185kg (+belt)
  
• Lunges
  5 x 5 @ 72.5kg
  

Comments

• Deads were ok, not great, but not terrible. Grip was tough on the right hand side because of the hand niggle, which skewed a few lifts, but I just grit the teeth and went for it. Was struggling through the 185's at the end of the workout, taking a breather when something peed me off, so got straight up and smashed 4 (instead of the prescribed 3) with DOH, and very little effort. Shows how much targeted aggression plays a part in the lifts :nod:
  
• Bench was easy, very light, nothing to report.
  
• Assistance exes were all good, thought I'd up the weights a tad on the last couple of sets due to the light bench, but not drastically. Was still fairly comfortable by the final rep.

So yeah, what peed me off during deads was between the 3rd and 4th sets, I was sitting on a bench taking a breather when a guy shifted another bench from out of a smith machine that he wanted to use (to quarter squat in, obviously).... right over one end of my deadlift bar. Easy mistake to make I guess when you don't see someone using something, so I politely asked him to please move it somewhere else - Which was met with an exasperated "I need to use this space, so want it out of my way, where would suit you?" as if I was being unreasonable :roll: I told him anywhere that I'm not going to lift 185kg of weight into, so he shifted it about 20cm across (only just solving my issue with where he had moved it) and walked off.

I actually didn't mind too much in the end, because his nonchalance about being a jerkoff pissed me off enough to easily rep out the last set +1 :pfft: Thankyou, very round, bald, quarter squatting man! :salute: :salute: I wish there was something like that every deadlift day :pfft:

[Old Bull]

So yeah, what peed me off during deads was between the 3rd and 4th sets, I was sitting on a bench taking a breather when a guy shifted another bench from out of a smith machine that he wanted to use (to quarter squat in, obviously).... right over one end of my deadlift bar. Easy mistake to make I guess when you don't see someone using something, so I politely asked him to please move it somewhere else - Which was met with an exasperated "I need to use this space, so want it out of my way, where would suit you?" as if I was being unreasonable :roll: I told him anywhere that I'm not going to lift 185kg of weight into, so he shifted it about 20cm across (only just solving my issue with where he had moved it) and walked off.

Ahhh the Joys of Shiny Land :clap: :clap: :clap:

No Gym Etiquette at all

[PeterDolan]

Some people get all on their period over the smallest things don't they

[drizzt]

Ahhh the Joys of Shiny Land :clap: :clap: :clap:

No Gym Etiquette at all

Yep, looking at an out soon :nod:

Some people get all on their period over the smallest things don't they

Ha, you mean me, or the guy putting the bench over my bar? :shifty:

[PeterDolan]

The other guy of course haha

You were there first so he shouldn't of packed a poo when he moved in to your way

[drizzt]

The other guy of course haha

You were there first so he shouldn't of packed a poo when he moved in to your way

Haha sweet, was thinking you might be referring to my rant :pfft:

Maybe it is "that time of month" for me :shifty: :oops:

[drizzt]

12/11/10 - Sheiko 13 Weeker W5/D3

94.5 today.

• Bench (sets, reps, weights)
  bar/40 warmups
  1 x 6 @ 65kg
  1 x 5 @ 80kg
  2 x 4 @ 90kg
  2 x 3 @ 100kg
  2 x 2 @ 105kg
  2 x 1 @ 110kg
  2 x 2 @ 105kg
  2 x 3 @ 100kg
  1 x 5 @ 85kg
  1 x 7 @ 70kg
  
• Squats
  bar/60 warmups
  1 x 5 @ 90kg
  2 x 4 @ 110kg
  2 x 3 @ 125kg
  5 x 3 @ 135kg
  
• Good Mornings
  1 x 5 @ 72.5kg
  2 x 5 @ 75kg
  2 x 5 @ 80kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Dips
  5 x 8 @ +12kg
  

Comments

• Bench was great, good bar speed, 110 almost went up too fast as went into the lockout a bit haphazardly... no damage done but need to control that more. Getting used to the pauses on the chest.
  
• Squats were all good, no real ill effects from the Weds deads, although back was a little tight. This session did take it out of me, was quite light headed going into the last set, probably partially due to the heat as much as the exertion of the exercise.
  
• Nothing to report for assistance exes.
  

Beautiful day, may go for a jog around the bays after work if the body isn't feeling too thrashed.

Just about at the halfway mark for the program \:D/

[teamfatboy]

12/11/10 - Sheiko 13 Weeker W5/D3

Just about at the halfway mark for the program \:D/

What're your impressions so far, D ?

[drizzt]

What're your impressions so far, D ?

Pretty good, I like that most workouts are a challenge and that my form and routine for each lift is being refined as the weeks go along.

Really looking forward to skills/meet day to see how it's all worked out :nod:

[drizzt]

Just a bit of light cardio today with the tyres.

3 sets of:

• 10 big tyre flips
  
• 20 jumps in/out of big tyre
  

Got a bit of a sweat going, the tyre flips were at a fairly casual pace while I was fiddling with the technique (as suggested by Nate). Found that by not only taking the knee out of the flip - high pulling it up instead - and by pushing the hips back further away from the tyre at the start position (I'm probably a little too "compact" normally, making it slightly more of a lift than a push), I get an easier, faster flip out of the tyre. Will take a bit of refining, but confident that 10 flips can be done quite quickly once I nail the form :nod:

The jumps in/out of the tyre were tough, as I usually do them with the smaller-big tyres, so had a bigger jump to make this time. To give an idea, the tyre is probably around knee-height by memory, and to get into the middle of the tyre is about a half metre jump. Into the middle, and out the other side is one jump. Tried to do these as quickly as possible, as soon as the feet hit the ground I left the ground again.

[drizzt]

15/11/10 - Sheiko 13 Weeker W6/D1

94.5 today, felt on top of the world and ready to smash the iron up a bit \:D/

• Squats (sets, reps, weights)
  warmups @ bar/60kg
  1 x 5 @ 90kg
  2 x 4 @ 100kg
  2 x 3 @ 125kg
  5 x 2 @ 145kg
  
• Bench
  warmups @ bar/40kg
  1 x 5 @ 65kg
  1 x 4 @ 80kg
  2 x 3 @ 90kg
  6 x 2 @ 105kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Dips
  5 x 8 @ +12kg
  
• Squats
  1 x 3 @ 100kg
  1 x 3 @ 120kg
  4 x 3 @ 135kg
  

Comments

• Squats felt awesome, 145 was moving like there was nothing on my back. Just one of those sessions where everything fell into place - technique, routine, intensity - was loving it. Nice and deep, good burn in my ass (as GR would say). The 135s at the end of the workout were pretty much ass scraping the ground, felt very easy. No belt needed today.
  
• Bench, got a nice bruise on my chest :oops: :pfft: New headphones which have a clip on them... and yep, you guessed it, lowered the bar right onto the clip @ 105 which made a nice indent on my chest. Still, the clip held up without damage so at least I know the quality is good! :grin: Otherwise was sweet, 6th set was as easy as the first, about 1min rest between sets (if that) yada yada.
  
• Assistance exes were ok, may start backing off a bit on the dips weight though as I'm beginning to fail towards the end of the last set or two... which I'm not sure is the point. I'm thinking it's more to do with stretching the muscles out, and working the tris some? I don't mind failing on them (or resting a bit to get the reps out), but as I say, I'm not entirely sure how they're intended to be implemented. Might need advice here from the Sheiko god(s) :pray:

Done and dusted in about 1.5hours

[Old Bull]

The Car Pull Drizzt

[drizzt]

Awesome, thanks for that OB :grin: Another good day at the House.

Seeyou at the Bbro this Sat :nod: