Drizzt Lifts Things

[drizzt]

12/07/10

Weighed in at 91.8 today.

• Squats
  Bar/60kg/100kg/warmups/stretches etc
  5 x 110kg
  5 x 110kg
  5 x 110kg
  5 x 110kg
  5 x 110kg
  
• SLDL
  10 x 60kg
  10 x 60kg
  10 x 100kg
  
• Seated OHP (machine)
  10 x 50kg
  10 x 60kg
  10 x 60kg
  
• Core + end stretches
  Usual bleh
  

Comments

• Felt much better with the 100kg warmups in between the 60 and the working sets. Good depth today, weight is up from the usual "light day" which is intentional, it should be increasing weekly I reckon. Finding a real groove with the form too which is good :nod:
  
• Intended to do deads, but due to a lack of space I did some SLDLs in the rack I was in. Did them light/high rep to stretch out the lower back and ease the weight off it for now.
  
• Intended to do OHP, but gave up my rack to the Beast (Mtawarira - sp?) because he had been patiently waiting for it through my squats/deads :pfft:

Quick and easy session, but SO good, worked out alongside almost the entire Bok squad. Man they are HUGE! There are 5 free-weight racks (squat or power) at my gym, and 4 of them had a bunch of Boks players in them... I had the 5th :pfft: Actually gave me a good insight into what sort of workouts they did - lots of Press-squats, Deadlifts, Power cleans, Lunges, all with fairly low reps - seemingly a max of 6? - and pretty short rest periods. For the rests, they kinda worked in groups of 3 where the next guy would step up after one guy had finished his set and just keep going around like that. No mucking around with this lot, I suppose they're a bit stung after the weekend's hiding from the ABs... 8)

Shook hands with Schalk Burger (my favourite player :notworthy:), the Beast and Habana. Also saw Pierre Spies there, all I can say is WOW, what a freggin athlete! (no homo) 6'4, 110kg, and what seemed like not an ounce of bodyfat on him :shock: Still buzzing from working out next to these guys, very motivating :nod: Also handed a 20kg plate to Morne Steyn when he was searching for one... very nearly "accidentally" dropped it on his kicking foot :shifty: :pfft: (just kidding)

[haakuturi]

Also saw Pierre Spies there, all I can say is WOW, what a freggin athlete! 6'4, 110kg, and what seemed like not an ounce of bodyfat on him :shock:

You seem to have forgotten the nohomo in that sentence

I love that term.

How long are your weights sessions taking on average? I'm thinking of throwing mine in first thing in the morning when I normally do cardio...

[drizzt]

Haha I guess I did... Edited

But seriously, check a pic of him out and tell me what you think... Haha

Oh and weights sessions are taking about 40mins or so for the 3exes at 5x5, but then another 10-15 for the core and stretching.

[haakuturi]

lmao!

This guy on the left yeah?

Yeah he looks pretty damned solid!! Lol the first picture I found of him was a "Heat Magazine's Torso of the Week". Wasn't going to use that one!!

Oh wow... so about an hour all up?? Then again, I fail miserably at stretching, so there's a good 10 minutes saved

[Chillicat]

worked out alongside almost the entire Bok squad. Man they are HUGE! There are 5 free-weight racks (squat or power) at my gym, and 4 of them had a bunch of Boks players in them... I had the 5th :pfft:

Wow, they were still there when you got there? They were there when I arrived around 11.45 and I almost had to forgo deadlifts as the only racks available were the two down the far end that face the wrong way (no floor space for the bar!). Luckily one moved and I pounced on the rack.

They're very pleasing on the eye, but I hope they're not going to hog the equipment during the busy lunch time for the whole week!

[haakuturi]

They're very pleasing on the eye, but I hope they're not going to hog the equipment during the busy lunch time for the whole week!

Can you see them from the cardio equipment? Would give you something to take your mind of the boredom that is treadmill/cross-trainer/stationary bike!

[Chillicat]

They're very pleasing on the eye, but I hope they're not going to hog the equipment during the busy lunch time for the whole week!

Can you see them from the cardio equipment? Would give you something to take your mind of the boredom that is treadmill/cross-trainer/stationary bike!

Er, cardio? What is that? Not in my vocab.

[haakuturi]

Lucky. I'm doing loads of cardio to help lose the gut! >_

[drizzt]

Wow, they were still there when you got there? They were there when I arrived around 11.45 and I almost had to forgo deadlifts as the only racks available were the two down the far end that face the wrong way (no floor space for the bar!). Luckily one moved and I pounced on the rack.

They're very pleasing on the eye, but I hope they're not going to hog the equipment during the busy lunch time for the whole week!

Nah, I dropped in at 11 this morning (I must have been leaving as you go there). Don't mind that time of morning so much because it just avoids the lunch rush... same as my 1pm session except you don't have all of the stragglers from the lunch sessions exiting when you come in :pfft: So I'm doing either or these days, just depends what work is like.

And yep H - the one on the left is him. Incredibly large, athletic-looking man in person (nohomo)

[drizzt]

14/07/10

Weighed in at a svelte 90.8 today :pfft: (incl shoes, iPhone etc), probably because eats have been inconsistent lately, but also due to picking up boxing again and I'm sure it is partly due to the increased volume and intensity in the weights sessions.

• Squats
  Bar warmups/Stretches
  5 x 60kg
  3 x 90kg
  3 x 115kg
  5 x 130kg
  5 x 130kg
  5 x 130kg
  5 x 130kg
  5 x 130kg
  
• BB Bench
  5 x 60kg
  5 x 90kg
  5 x 90kg
  5 x 90kg
  5 x 90kg
  5 x 90kg
  
• Power Cleans
  Hang clean warmups
  5 x 60kg
  5 x 60kg
  5 x 60kg
  5 x 60kg
  5 x 60kg
  

Comments

• Squats felt great, the revised warmup strategy definitely worked. Depth was there or thereabouts for all reps (and ATG on a few - usually forced myself into it for the last rep of each set). 130 wasn't as difficult as I had anticipated, but it was certainly tough and a bit of a grind at times. Depending on how I feel in the coming weeks, I may look at working towards 140 over the next 2-3 week period before a deload and possibly reset. Only thing I'm wary of is pushing myself too hard before the Rugby season is over...
  
• The niggly shoulder injury got in the way a little here, but pushed through it. Apart from the shoulder niggle all reps were comfortable.
  
• Same shoulder niggle affected power cleans. Only intended to do 3 sets to baby it (and even considered dropping the weight) but it wasn't terrible after the first set so I HTFU'd and got through it.

Good session, happy with volume again - particularly squats - but was REALLY drained later in the afternoon. Was falling asleep at my desk, heh, haven't done that for quite a while (since the intense sessions at the end of last year I think). I think this has shown me the effect of the different intensities I've worked out at during the year, and also hammers home the importance of getting enough cals in to support it (which I've not been great on lately).

Skipped usual core/stretches work (and intended GHRs) due to lack of time.

[tinytraps]

Dont know how you do it bro Id probablly throw a nother 5sets before working up to that weight! I find the more warm up sets I take my heavier sets are a lot better form wise cos ive greased the groove maybe something to try out later.

I remember I saw spies at les mills curling shiny 6kg dbs while I did some snatch work :pfft: But the front row are units, the beast is flippin huge! John smits looking alot thicker lately too (no homo)

[drizzt]

Dont know how you do it bro Id probablly throw a nother 5sets before working up to that weight! I find the more warm up sets I take my heavier sets are a lot better form wise cos ive greased the groove maybe something to try out later.

Cheers bro. You may be onto something there mate, just am a bit time-limited doing 'em at lunch, so the epic squat sessions aren't possible that often... but I certainly know what you're saying about the groove, as I find I'm really hitting my straps around set 4-5 of the working sets. Some tweaking needs to be done for sure :nod:

I remember I saw spies at les mills curling shiny 6kg dbs while I did some snatch work :pfft: But the front row are units, the beast is flippin huge! John smits looking alot thicker lately too (no homo)

Heh heh, yeah I only saw Spies coming off the rower so didn't see what exercises he was doing. But yep, was surprised with Smit's size, he gives the impression of a bit of a tubby average-sized guy on tv, but standing next to him he looks like he's made of rock (nohomo) and is a lot taller than I thought he'd be. The Beast has dinner plate hands haha, and he's a lot more "athletic" as opposed to "round" than I thought he'd be (nohomo).

[haakuturi]

(no homo)

[drizzt]

(no homo)

Look what you've (re)started!

[drizzt]

Did some assistance/rehab on Monday - ankle is a bit bung at the mo (x-ray tomorrow or Friday if it hasn't improved according to physio). Can walk alright now (with slight hobble) but could barely put weight on it Sunday/Monday. Won't bother writing it out, mostly light weights and things...

21/07/10

Didn't weigh myself today, scared of the scales :pfft:

• Squats
  10 x 60kg
  10 x 100kg
  10 x 100kg
  10 x 100kg
  
• Bench
  10 x bar
  10 x 80kg
  10 x 80kg
  10 x 80kg
  
• Deadlifts
  10 x bar
  10 x 60kg
  10 x 100kg
  10 x 100kg
  10 x 100kg
  

Comments

• Was a bit wary of squats because of the ankle, but they were ok with the foot planted and not shifting about. Decided to up reps today to give the body a change from the usual 5rep sets (which has been the norm for more than half a year now) and because I'm only doing one session each of the big 3 this week.
  
• Bench was easy. Paused for a second on each rep for the first set. Did find the 10 reps a bit awkward as opposed to the 5, but that's to be expected after not having done this rep range for a while. Shoulder hurt a tad but not so bad.
  
• Deads were ok, again, the 10 reps were a bit of a shock. Weight was easy though.

Planning is underway for offseason training, have a tonne of people wanting to jump on the "beach ready" bandwagon... but after I explained the work involved, I only heard back from ~5 out of 20-25 that expressed interest Should be a good learning experience for all involved I reckon.

[nzmusclemonster]

None of us can be bothered playing this Saturday...... Enjoy senior 1's next season :pfft:

[drizzt]

26/07/10

92 and a half today, thought it'd be higher after a bit of a boozy weekend + tonnes of food, and less/no fitness/rugby due to injured ankle.

Decided to back off the 5x5 now until the end of the season. Will be just maintaining my lifts, and lengthening reps to 8-10. Should help to freshen me for the coming strength gain period following rugby season too.

• Squats
  Bar warmups/Tech/stretching
  10 x 60kg
  10 x 100kg
  10 x 100kg
  10 x 100kg
  
• Deads
  Bar warmups
  10 x 60kg
  10 x 100kg
  10 x 110kg
  10 x 110kg
  
• Standing BB OHP
  10 x 40kg
  10 x 50kg
  10 x 50kg
  

Comments

• Squats felt good, the sets of 10 were easier than last week. Ankle held out well but was a little tender afterwards.
  
• Deads were pretty good too. 2nd rep into the 110s a splitting headache randomly hit, and stayed with me for a couple of hours following :x Made the rest of the workout tough, but HTFU, right.
  
• OHP was good, been a fair while since I've done it I think? Few weeks maybe, so started low. 40s were piss easy, 50s were tougher than anticipated, but still got all reps up with pretty strict form.

Felt good overall, hoping the ankle is good enough for boxing on Weds :nod:

[drizzt]

28/07/10

92.5 today.

• Squats
  10 x bar
  10 x 60kg
  10 x 100kg
  8 x 105kg
  8 x 110kg
  
• Bench
  10 x bar
  10 x 80kg
  8 x 82.5kg
  10 x 85kg
  
• Power Cleans
  10 x bar
  10 x 40kg
  10 x 45kg
  10 x 45kg
  
• Stretches/Core
  Usual hooplah
  

Comments

• Squats were good, had just finished listening to a SuperHuman Radio Podcast on mind-muscle connection sort of stuff, not sure if it was all in my head but I found when I concentrated really intensely on exactly what I needed to do for the movement... the weight flew up. Probably just means I should be more focused on my lifts when I lift :pfft:
  
• Bench felt good. Haven't been doing the feet on bench/feet down set up due to it aggravating the ankle, but it doesn't seem to be bothering the lift. Intended to do 10/8/8 for the reps, but the final set was too easy so knocked the extra couple out on top.
  
• Powercleans were actually done off a rack (very low one) so the bar was a couple of inches below the knee cap. Only did this because someone was hanging their bag on *my* power rack while they were shrugging in the next one :roll: :pfft: Still, despite the light weight I was pretty damned fatigued by the end of the last set, particularly forearms and shoulders. First time really doing sets of 10 I think.

Happy with the 8-10 rep ranges at the mo. Thinking I might keep it like this for a change until I hit the strength building phase again (beginning of Septish), where I'll switch back to a more structured 5x5 progression-type program.

[Big john]

Only did this because someone was hanging their bag on *my* power rack while they were shrugging in the next one

Ownership by time served! :twisted: :twisted: ......thats the way bro hahaha .abit of a change with the increased reps doing you well mate?

[drizzt]

Ownership by time served! :twisted: :twisted: ......thats the way bro hahaha .abit of a change with the increased reps doing you well mate?

Haha you got it! Yeah it's definitely an adjustment, I'm just thinking the continual attempts at strength gain throughout the season haven't done my body/niggles any favours. Seeing how the last bit of the season goes with this sort of rep range. The volume will be a little higher, but I probably won't go as high in weight, nor be as aggressive in the progression from week to week :think: Next year will probably look at more of a maintenance thing throughout the season, and hopefully in the time between seasons I can rack some good power/strength on, and hopefully a couple kilos of lean mass :grin:

A lot to think about, but really I'm starting to prep for the post-season regime atm. Probably even drop the weight a little more and concentrate on technique in the couple of weeks leading up to the end of year workouts, which will also double as a bit of a rest for the body leading into some hard yakka :nod:

[Big john]

should serve you in the weeks/months to come bro im sure, still would be good to see ya pull that 220 mate :wink: maybe post rugby season :twisted:

[drizzt]

should serve you in the weeks/months to come bro im sure, still would be good to see ya pull that 220 mate :wink: maybe post rugby season :twisted:

220 is definitely the initial target See how things go, and hopefully the body holds out :nod: (which it should do without the rugby niggles in the picture)

02/08/10

92 flat. Switched the reps to a lower range today for a change.

• Squats
  Bar + Stretches
  6 x 60kg
  6 x 100kg
  6 x 110kg
  6 x 115kg
  6 x 120kg
  
• Deads
  Bar
  6 x 60kg
  6 x 100kg
  6 x 110kg
  6 x 120kg
  6 x 130kg
  
• OHP
  Bar
  6 x 40kg
  6 x 50kg
  6 x 55kg
  6 x 60kg
  
• Stretches + Core
  Usual
  

Comments

• Easy squats, ankle was pretty niggly (physio diagnosed the recent "ankle" injury as one of the stabilizing muscles in the foot being... "bung") but managed without too much trouble. The sets of 10 in the previous weeks seem to have primed me well for the 6s which were compartively a walk in the park.
  
• Deads were pretty easy too. Back is lapping it up at the mo (touch wood).
  
• OHP was ok, wasn't hard but they weren't simple either. Keen to get these back up where I had them earlier this year...

Bit of a relief rugby season is over, can now concentrate on the weights. Priming myself with technique and lighter weights focused days with the beginning of the new program to start in early Sept. Need to start picking up boxing/other stuff consistently now that rugby isn't there for fitness too...

[Growth]

hrm ot sure if i've asked this already, but is your OHP a standing military press?

[drizzt]

hrm ot sure if i've asked this already, but is your OHP a standing military press?

Yessir it is indeed :nod:

I've done 80 seated for a couple of reps in the past (BB), but haven't really done the "strict" standing OHP movement (without leg drive) since early this year I guess. I've been allowing a lot of push press into it because it's more applicable to lineout lifting Today was pretty strict, though.

[drizzt]

03/08/10

92.5 today.

• Front Squats
  Bar stuff
  8x60kg
  8x60kg
  8x60kg
  8x60kg
  
• Bench
  Bar
  8x70kg
  8x70kg
  8x70kg
  8x70kg
  
• GHR
  10x75
  10x87.5
  10x87.5
  
• Face Pulls
  10x50
  10x55
  10x55
  

Comments

• Light front squats as haven't done 'em for a while. Got right down on these and paused on the safety bars at the bottom to explode out. Intending to do heavier ones on Friday. These ones felt ok but the ankle was a bit niggly again.
  
• Bench was light, easy, paused for a second on most reps. Heavier bench on Friday.
  
• GHR, easy, feel it working the glutes more now that I'm used to the action.
  
• Face pulls were good, nothing to comment on.

Good session, intending to do a mon/tue/wed/thur split now that rugby is done with.

Posting this from A&E to kill time as my bro broke his hand at training, bit of a wait!