Drizzt Lifts Things

[Big john]

Goo hard hard brother, youve dont the yards now time to claim yr just reward!...BIG TOTAL TIME

[drizzt]

good stuff :nod:

guess you're in deload now...feels good aye after the sheiko workload.

Yeah final week now so the weights almost felt wasteful but I realise the purpose so not gonna question Mr Sheiko :nod:

:twisted: Go well for Saturday!!

Cheers! will indeed.

Goo hard hard brother, youve dont the yards now time to claim yr just reward!...BIG TOTAL TIME

Thanks big guy I'm itching to get at it :nod:

[teamfatboy]

Good luck for tmw, D - I'm sure you'll be in good hands up at the 'House, so have some fun

[drizzt]

Thanks mate, really excited, hoping for some big numbers 8)

[drizzt]

01/01/11 - Sheiko "Meet" Day

Weighed in at 92.2 (on the official scales) so under the 93 I was aiming for.

• Squat (sets, reps, weights)
  warmups @ bar/60kg
  1 x 3 @ 90kg
  1 x 3 @ 110kg
  1 x 2 @ 125kg
  1 x 2 @ 145kg
  1 x 1 @ 162.5kg
  1 x 1 @ 170kg
  1 x 0 @ 185kg
  1 x 1 @ 185kg
  
• Bench
  warmups @ bar/40kg
  1 x 3 @ 65kg
  1 x 3 @ 80kg
  1 x 2 @ 90kg
  1 x 2 @ 105kg
  1 x 1 @ 117.5kg
  1 x 1 @ 125kg
  1 x 1 @ 135kg
  1 x 1 @ 140kg
  1 x 0 @ 145kg
  
• Dead
  warmups @ 70kg
  1 x 3 @ 115kg
  1 x 2 @ 140kg
  1 x 2 @ 160kg
  1 x 2 @ 185kg
  1 x 1 @ 215kg
  1 x 1 @ 235kg PB
  1 x 1 @ 250kg PB
  2 x 0 @ 260kg
  

Comments

• I was disappointed with squats, I know there is a lot more in the tank, but my core isn't holding up when the weight gets heavier, and technique starts flying all over the place. 170 was tougher than I thought it'd be, got stuck in the hole a tad but once out of it it shot up. The first go at 185 bombed, went down too slow, got loose at the bottom, leaned too far forward. 2nd attempt I took it quicker, was a bit of a grind but got there in the end.
  Form needs some work, but I think overall its the core strength (or lack thereof) that is holding me back here. I feel the power in the legs is there, I just need to fix the other stuff. Target of 200 just wasn't gonna fly today, but maybe fix a few things and it'll go.
  
• Bench was ok, it's about where I suspected that it'd be. Hit the 135 with a pause (which was the target weight for the program), and then got a pretty easy single at 140 up touch and go. Tried 145 but I think the previous sets burned me out because that one barely moved :pfft: 150 was my goal here and I honestly believe a touch and go is in the tank at this weight, just wasn't there today unfortunately. In saying that I'm not disappointed here, I was happy to get the 140 up after failing it a couple of weeks back :nod:
  Technique overall feels ok, arch felt good, shoulders and back were pretty tight (but could've been better), I just think I need to do something more with the legs.
  
• Now deads I was pretty pleased with, warmups felt nice and snappy, opening weight of 215 went up with very little trouble, so decided to jump straight to the 235 (which was the target weight for the program). That went up faaairly smoothly, bit of grinding but not too much, +5kg PB here. So for the 3rd set decided to have a crack at my goal of 250. Big grind here, stalled a little when I was trying to force the hips through but got there in the end. Really happy with this, as I say it was my goal weight, but something that I wouldn't have been too disappointed with had I missed it, +20kg PB here. I then tried 260, stalled at about the same place as 250 but just couldn't push through it. Actually I think that was the first time I had ever failed a deadlift, however tough it has been in the past I've always found a way to push through it, but the 260 just wasn't to be. Maybe with a better leadup I could've got there, I can feel it is in the tank, but it'll come with time. I had another crack at it not long after failing the first one but there was no fuel left in the tank and I failed earlier than I did in the previous attempt.
  OB reckons there are a couple of technical things here too, like activating the hips and getting them through quicker, and again, I think that comes down to having a stronger core. Triple bodyweight isn't far off I reckon :nod:
  

So that's the Sheiko cycle done. Disappointed with squat (+5kg from program start), content with bench (+10kg from program start), and very happy with deads (+20kg from program start) Also, bodyweight was about a kilo lighter than my initial test day, so was kinda cool to gain strength and lose weight.

Basically what I'm taking out of this, is that whatever program I do next I'm going to incorporate a lot of core work into it :nod:

Now I have to say a big, BIG thankyou to Warren (OB) here :clap: :clap: :clap: He's guided me through the program, given me tips throughout, provided a place to lift when I needed it (i.e. Shinyland being closed for my test day :roll:), implements sessions to keep that GPP up, but most of all just the encouragement from him is huge :nod: Really appreciate the help through this cycle OB :notworthy:

Also a big thanks to a couple of the Powerhouse boys - Matt & Quigley - for helping with spotting, some technical stuff, and encouragement today. Much appreciated lads :clap:

Oh and my old man for helping spot/load+unload bars today.

Not sure where to next, but I might take the next week off, rest up, and think about where best to head now :think: For now though, time for a big new years feast =P~ :grin:

[OnlyHuman]

Congratulation :nod:

I think 45kg on the top of your former total is an excellent outcome for 12 weeks of training. :clap:

I am no expert or anything, but in my opinion it is a rare instance that anyone's big 3 progresses evenly over a training cycle.

So don't feel bumped out about your squat!

Look at the upside of things and the fact that you managed to increase your total very significantly. All that hard work and dedication have obviously payed massive dividends.

Have a gigantic protein shake, put on your thinking cap and figure out what it is that you need to do to drive up your squat numbers. I am sure that people like OB and many others will be able to point you in the right direction.

It is great that you have high expectations of your self but don't forget how much you improved over the last 3 months.

:clap:

[teamfatboy]

I think those are great results D, a huge deadlift, especially considering it was last on the agenda for the day :salute:

I think a feed, a rest and some time will show you how far you have come - for sure, so you didn't nail a monster squat, but it could be argued that if you'd emptied the tank on that, there'd have been no gains when you came to rely on legs again during deadlifts ?

Great work, and a Happy New Year

[Old Bull]

Shot Bro,

Good effort today Boris calls for 2.5% increase in 12 weeeks you got that and more, just some as we discussed Tech issues but all round a pretty strong effort. And good commitment to train on New Years day :clap: :clap:

Will have a vid of the lifts I got posted tomorrow.

Pleasure having you and your family in The House

Stay Strong Bro

[drizzt]

Congratulation :nod:

I think 45kg on the top of your former total is an excellent outcome for 12 weeks of training. :clap:

Thanks bro (35kg though :-$ )

It is great that you have high expectations of your self but don't forget how much you improved over the last 3 months.

I don't think its high expectations, I think it's just disappointment that I know I've got the lifts in me, but there are a few things I've neglected that are holding me back from getting 'em - core and a couple of technical glitches pretty much.

I think those are great results D, a huge deadlift, especially considering it was last on the agenda for the day :salute:

I think a feed, a rest and some time will show you how far you have come - for sure, so you didn't nail a monster squat, but it could be argued that if you'd emptied the tank on that, there'd have been no gains when you came to rely on legs again during deadlifts ?

Great work, and a Happy New Year

Cheers TFB. Was actually quite spent after the squats which is why I didn't try for anything over 185. But in saying that, I don't think the squats had too much of a detrimental effect on my deads. Guess it helped that they were at opposite ends of the day :nod:

Shot Bro,

Good effort today Boris calls for 2.5% increase in 12 weeeks you got that and more, just some as we discussed Tech issues but all round a pretty strong effort. And good commitment to train on New Years day :clap: :clap:

Will have a vid of the lifts I got posted tomorrow.

Pleasure having you and your family in The House

Stay Strong Bro

Thanks again OB, and cheers for the vid :nod:

[OnlyHuman]

Congratulation :nod:

I think 45kg on the top of your former total is an excellent outcome for 12 weeks of training. :clap:

Thanks bro (35kg though :-$ )

Ops... I thought I read 180 / 130 / 230 in your journal.

Either way, good job.

[morattigirl]

Well done Drizzt, 35kg gain still sweet! :clap: Look forward to watching vid, happy new years mate

[drizzt]

Well done Drizzt, 35kg gain still sweet! :clap: Look forward to watching vid, happy new years mate

Thanks MG, same to you 8)

[PeterDolan]

You switching to the house or staying at thorndon?

[drizzt]

You switching to the house or staying at thorndon?

Yep, will be switching asap - have a buyer for my Cityfitness membership... just gotta wait for them to get things sorted before they take it off my hands. Hoping that'll be within the next fortnight :nod:

[PeterDolan]

I'm jealous as hell

[drizzt]

Yeah, should've done it a long time ago tbh!

[PeterDolan]

To be fair, Thorndon wasn't a bad gym until ol' shittyfitness started changing it round

[drizzt]

:nod: That is true, and that's why I joined in the first place (didn't know of Powerhouse at the time, so it was pretty much Thorndon, Cityfitness in Johnsonville, or Les Mills).

So Bodyworks was the clear winner... things have been slipping further towards a "fitness centre" since Cityfitness took over though unfortunately for me.

[PeterDolan]

Wish we had a powerhouse type gym in our neck of the woods

Warren, fancy branching out? :pfft: :pray:

[drizzt]

04/01/11 - Cardio

Back on the wagon with a bit of cardio today. Would've done more but gym shut at 1... got there at about 12.

• Running (treadmill)
  Warmup, 400m @ 6kph, 0 incline
  2000m @ 11kph, 1.0 incline
  2000m @ 12kph, 0.0 incline
  1000m @ 15kph, 0.5 incline
  Cooldown, 400m @ 5kph, 0 incline
  
• Face Pulls
  3 x 10 @ 48kg
  

Wanted to do some core, but by the time I was done with running it was almost 1pm, so managed to fit some quick face pulls in and that was it. Something I need to start working on is strengthening the ankles, as the right one started to lock up as I upped the speed on the treadmill. It's also been giving me a bit of pain lately.

Have also been doing Agile 8 each day for the past week, finding that it is slowly getting easier. Might add some ankle flexibility into these sessions and make it an Agile 10 or something :grin: Want to get as consistent with core sessions as I'm getting with the hip flexibility/mobility.

I'm also starting up BJJ next week, well, a couple of free sessions to see what its like. There is a class right above Powerhouse, so it'll be handy once I've made the shift to have the two places nearby. Main reason for looking at BJJ is the flexibility it'll bring, and the conditioning sounds awesome... on top of the obvious one of learning a new defensive skill.

[Old Bull]

Hey Bro,

Shame we missed the 140kg Bench that you got. Here's the Video

[nzmusclemonster]

No pause at the top of the press on the 135kg bench!

:pfft:

Good lifts drizzt. Epic deads :clap:

[thatwaslight]

second that bro mean deads!

[teamfatboy]

Third that Outstanding deads, D :clap:

[red machine]

niiiiice liftin drizzt!!! super soild, great speed off the deck on the deads!!very motivating for me as im round the same weight, bit back strength wise and also a full on ruga player (alought gunna ease off abit this season), who is also playing round with some power lifting. Are you gunna have a crack at a comp some stage? Keep up the good work mate!