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Drizzt Lifts Things

drizzt

By drizzt
in Workout journals

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drizzt Veteran member

drizzt

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weights climbing up again bro...good to see :clap: :clap: :clap:

Cheers bro but starting at the bottom again for this program. Got a few targets in mind, will post 'em up when I start the end of year journal :)

19/08/10

91.5 today, body is already looking/feeling a bit harder with a subtle shift in diet (basically have cut the bread out is all it is so far haha). Had some nice DOMS yesterday and today which is a good sign :nod:

  • Bench (heavy day)
    10 x 60kg
    8 x 70kg
    5 x 90kg
    5 x 90kg
    5 x 90kg
  • Hacks
    10 x 40kg (1PPS)
    8 x 60kg
    5 x 80kg
    5 x 80kg
    5 x 80kg
  • Face Pulls
    10 x 50kg
    10 x 55kg
    10 x 60kg
  • GHR
    10 x 62.5
    10 x 75
    10 x 75

Comments

  • Bench was easy, but as expected... this is the start for the program. Looking at increasing the working sets by 5kg per week until I start to stall.
  • Hacks were suprisingly difficult, but haven't done these for quite a while. Will start making these the "light front squats" on Tuesday, and put the "heavy front squats" on Thursday from now on.
  • Nothing really to report on Face pulls or GHR...

Good session, nice to work the DOMS out of the body :nod:

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drizzt Veteran member

drizzt

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20/08/10

93 flat today! Not sure where the extra 1.5kg came from after yesterday's weigh in haha, but meh, still feeling good.

  • Squats (light day)
    10 x 60kg
    5 x 90kg
    5 x 90kg
    5 x 90kg
    5 x 90kg
  • Pendlay Rows
    10 x bar
    5 x 60kg
    5 x 60kg
    5 x 60kg
  • Push Press
    10 x 50kg
    10 x 50kg
    10 x 50kg
  • Ham Curls (hammer strength)
    10 x 30kg
    8 x 40kg
    8 x 40kg
  • Standing Calf Raises (single leg)
    10 x 7kg
    10 x 34kg
    10 x 34kg

Comments

  • Squats felt fantastic, light enough to concentrate on form. Feeling that the hamstring/hip/glute flexibility and activation is coming along nicely hleping me to get lower safely.
  • Today was actually the first time I've ever done Pendlay rows. Thought they'd be a good addition as my "light deadlift" for the week, as I'm wanting to keep the volume down on the lower back, and dedicate a day to stretching/working it lightly directly. To that end, I probably should've read more about technique before diving into these (read this just now) and while I wasn't hugely off the mark, I was doing a slow, controlled movement, as opposed to an explosive one shown on this page/in the videos I've watched. Still, 60 wasn't too bad, and I do feel a good burn in the upper back, so I'm not too far off. Will keep the weights as they are, or probably lower them a bit to nail technique on 'em..
  • Intended this to be blatant push pressing as my light OHP day, but when I wrote the workouts for the week I didn't really think that maybe I should be push pressing on the heavier days, and strict (maybe seated?) OHP on the lighter day. Will do so next week :nod: 50 wasn't too much of a stretch here, didn't push press too blatantly.
  • Nothing to report with hammy curls, nice and controlled. Calf raises were to put a bit of weight on the injured ankle/foot to see how it responds as I feel that maybe I should be working it to help it recover (still can't run!). Seemed to go well :nod:

Good session :nod:

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teamfatboy Veteran member

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20/08/10

Squats (light day)

10 x 60kg

5 x 90kg

5 x 90kg

5 x 90kg

5 x 90kg

Pendlay Rows

Squats felt fantastic, light enough to concentrate on form. Feeling that the hamstring/hip/glute flexibility and activation is coming along nicely helping me to get lower safely.

Today was actually the first time I've ever done Pendlay rows.

Squats WERE good, very good depth... remembered thinking that I was glad it wasn't leg day for me, I don't think I'd be that good.

Wondered what the Pendlays were - so now I know.

KUTGW :)

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drizzt Veteran member

drizzt

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23/08/10

92.5 today...

  • Squats (heavy)
    10 x 60kg
    6 x 80kg
    3 x 105kg
    5 x 120kg
    5 x 120kg
    5 x 120kg
  • Deads (heavy)
    10 x 60kg
    6 x 100kg
    3 x 130kg
    6 x 150kg
  • OHP (heavy, push allowed)
    10 x bar
    5 x 40kg
    5 x 60kg
    5 x 60kg
    5 x 60kg
  • Dips
    5 x +15kg
    5 x +20kg
    5 x +20kg

Comments

  • Squats felt awesome, really nailing the depth lately, belted up for the working sets (concentrating on breathing against it with the gut), warmup sets were bang on the money re: getting into the groove... everything just seemed to click today. Had a mildly sore left groin (adductor?) just beforehand but stretched it out well and it didn't seem to affect anything. Will go up in 5kilo increments from this week...
  • Deads were great too, warmup sets were spot on again, and the working set was easy. Will be upping these at 10kg per week, they're back in the groove I reckon, and back hasn't given me trouble for a while (touch wood - have been stretching it out regularly again).
  • OHP was good, fairly strict form with minimal push pressing, but allowed some today anyway as it was the heavy day for presses. Strict will be for Fridays (light press day).
  • Dips were awesome, had a little trouble with +15 last week, but flew up this week! Last week probably shook off the rust as I hadn't done them for a while. +20 was simple too... will be upping these @ 5kg per week.

Just before the last set of Dips, I was thinking "F*ck I love smashing iron", and couldn't help but grin to myself haha :pfft: Ahhh I love days like this.

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drizzt Veteran member

drizzt

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24/08/10

91.5 today.

  • Hacks
    10 x 40kg
    8 x 50kg
    5 x 60kg
    5 x 60kg
    5 x 60kg
  • Incline BB Bench
    10 x 60kg
    5 x 75kg
    5 x 75kg
    5 x 75kg
    5 x 75kg
  • Pullups
    5 x bw
    5 x +5kg
    5 x +5kg
  • GHR (single leg)
    10 x 75
    10 x 75
    10 x 75

Comments

  • Hacks were ok, but the machine is a bit crappy at the mo - some reps the tracks seem to get stuck or something, making it bloody hard to push it up. Other reps it's fine. The weight itself is all good, maybe they just needa give it an oil or something.
  • Inclines were good, easy. After the boxing session on the heavy bags last night the arms were a bit fatigued but not too bad otherwise.
  • Pullups were easier than I anticipated, only the last 1-2 reps did I struggle a tad. Ditto re: boxing fatiguing the arms early.
  • GHR good as usual.

Soooo looks like I'll be playing for the Wellington Maori squad for the next month or so, which knocks back my weights aspirations a tad :( Will probably need to cut the workouts back from 4 per week to 3, but will continue trying to lift heavy. We'll see how it goes, but I'm determined to carry on and not let either get in the way of the other hopefully. Didn't anticipate the season continuing on into Sept but there you go!

Up in Wangavegas this weekend for the first match, should be fun.

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drizzt Veteran member

drizzt

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26/08/10

92.5 today.

  • Squats (light)
    10 x 60kg
    8 x 80kg
    5 x 100kg
    5 x 100kg
    5 x 100kg
  • Bench (heavy)
    10 x 60kg
    3 x 80kg
    5 x 95kg
    5 x 95kg
    5 x 95kg
  • Power Cleans
    10 x bar (hang cleans)
    5 x 50kg
    5 x 50kg
    5 x 50kg
  • Face Pulls
    10 x 65kg
    10 x 65kg
    10 x 70kg

Comments

  • Just need one comment to sum up this workout - tough. The weights weren't terribly challenging, just the body was a bit knackered. Nothing in particular was sore or anything, just everything seemed to struggle it's way along no matter what it was. Ah well always good to get these workouts out when you don't really feel up to it, and/or the body isn't cooperating.

No workout tomorrow, as have an early start Saturday with the drive up, and early (noon) kickoff in Wanganui (or Whanganui?), so need to make sure the body is rested up for the day.

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drizzt Veteran member

drizzt

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I'd use Whanganui just because it pisses Michael Laws off so much :lol::lol::lol:

Heh, funnily enough my opposite number carried a striking resemblance to Mr. Laws :shock: Must be a Wanganui gene pool thing...

30/08/10

93.5 today wheeeeew beast! Did have a big weekend on the food + a fair night on the brews for the rugby breakup on Saturday night though, so that is more than likely the reason for the spike.

  • Squats (heavy)
    10 x bar
    10 x 60kg
    8 x 80kg
    5 x 100kg
    3 x 110kg
    5 x 125kg
    5 x 125kg
    5 x 125kg
  • Deads
    10 x 60kg
    5 x 100kg
    3 x 140kg
    5 x 160kg
  • Dips
    5 x +20kg
    5 x +25kg
    5 x +25kg
  • OHP (strict)
    10 x bar
    5 x 40kg
    5 x 55kg
    5 x 55kg
    5 x 55kg

Comments

  • Squats were pretty good, warmups were tough (rugby soreness in the thighs) but by the working sets they had grooved in a bit. Last couple of reps were tough - left knee started crapping out which isn't a good sign.... but held out enough for the last set. The weight itself was pretty good, confident to keep going to around 140 which will be about the end of the Maori team season.
  • Deads were all good, decided to try without the belt on the working set and it went ok. Starting to get tough but I still believe I can pull much heavier than 160 if I take it week by week.
  • Shoulder was a bit sore and I was feeling it on the dips, but the weight was all good. My gym really needs a dedicated dip machine aside from the assisted ones, they're a pain to use with a weight belt.
  • OHP was ok, shoulder again was a little troublesome on this.

And had a boxing fitness class for cardio tonight.

Gonna keep trying to push heavy through the Maori program... see how that goes. Might walk into a 29 template after the Maori season finishes up? Something I've been thinking about after seeing the success of others on it...

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drizzt Veteran member

drizzt

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after the Maori season finishes up...

Is that like the duck hunting season? :lol:

But seriously awesome work on the squats they are getting back up there.

And would be cool to see how you do with sheiko I reckon you should give it a whirl!

Cheers! And heh I was thinking along those lines when I typed it, was wondering who would comment on it so I left it in there :pfft:

As for Sheiko, I'm getting more and more convinced of giving the starter template a whirl. Will have a discussion or 20 with some of the more experienced heads - maybe see if I can set up a session with OB1 to pick his brains a bit :)

I agree, nice squats :nod:

Thanks bro :)

I lol'd. :D

On a tenuously-related note, scallop season starts tomorrow. =P~

You grabbing some for the community there Pseu? :grin:

Me too hehe

Sweet, well we had a win against Whanganui on the weekend :D Wairarapa Bush to topple this week...

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drizzt

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01/09/10

93.5 again today... wooohooo.

  • Bench (heavy)
    Lots x bar
    5 x 60kg
    5 x 80kg
    5 x 100kg
    5 x 100kg
    5 x 100kg
  • Squats (light)
    10 x 60kg
    10 x 60kg
    10 x 60kg
  • Power Cleans
    Lots x bar (mix of hang clean/power clean)
    5 x 40kg
    5 x 55kg
  • Pull Ups
    5 x bw
    5 x +10kg
    4(+1) x +10kg

Comments

  • Bench felt pretty good, shoulder niggle was playing up a tad which made the press slightly uneven at times as my left arm compensated for the right arm's struggle. Otherwise the 100 wasn't bad at all, pretty confident to continue moving up in 5kilo increments.
  • Had NASTY DOMS from Monday's squat session + weekend rugby + last night's rugby training, so rather than do the lower reps/lower weight, I thought I'd do higher reps/much lower weight to stretch the legs out instead. Worked well as I'm moving around much more freely after that.
  • Power cleans were great, felt good off the floor. Like deads, I think I'll be working up to a single top set here, instead of 3 top sets. Can see that putting an unnecessary strain on the back in weeks to come otherwise.
  • Pullups were horrible, shoulder niggle was the main culprit here as it didn't like the movement at all. 10kg was alright, but only managed 4 reps on the final set, with an extra one thrown in after a short rest. Without the niggle I'd be confident of getting 5 consecutively. May stick to +10s for the next little while.

I have a worrying inkling the shoulder niggle has something to do with the AC - have done it on that shoulder before, pain is in the same area and the same sort of motions that I remember, though not as intense, nor as debilitating as I remember either. So fingers crossed I'm wrong and it rights itself...

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drizzt Veteran member

drizzt

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06/09/10

93 flat today.

  • Squats (heavy)
    Bar warmups
    10 x 60kg
    8 x 80kg
    5 x 100kg
    3 x 120kg
    5 x 130kg
    5 x 130kg
    5 x 130kg
  • Deads
    10 x 60kg
    5 x 100kg
    3 x 120kg
    3 x 150kg
    6 x 170kg
  • OHP
    10 x bar
    6 x 40kg
    5 x 60kg
    5 x 60kg
    10 x 60kg 8)
  • Dips
    6 x 25kg
    6 x 30kg
    6 x 30kg

Comments

  • Squats felt great, there's a lot of room to move here. Been nailing the warmups lately which I think has been helping a lot. Getting pretty deep too which is pleasing. Only used the belt on the final set, and that was just to see what effect (if any) it had - did make things a tad easier (good to know I don't need it though).
  • After expending a lot of energy on the squats, Deads were a grind. Accidentally did 5 x 100 in the warmup instead of my planned 5 x 120... so threw in an extra 3 x 120 just to even that out. Final set was awesome, no signs of the back niggle for quite some time now, so getting back into these heavy(er) pulls is really exciting (to me, anyway). Wore belt on the final set.
  • OHP was awesome too, first 2 sets of 60 were strict, then I had a sudden rush of energy/motivation and decided to shoot for a set of 10... came off quite nicely with only minor pushing towards the end of the set. Pleasing again to know that I've got a lot of room to keep heading up on these.
  • Dips were great too, lots of room to improve here again. But again, wish the gym had a better dip station....

Cardio tonight was my first SHIIT session in a while 8) Quads got very sore, very quick! Just did 3 sets of sprints up (was getting pretty slow towards the top of the 3rd set) and one set of jogging (hitting each step) at the end. Was standing in the supermarket getting dinner afterwards and my legs couldn't stop shaking, must've looked very odd! :shifty:

Also, starting the eating plan for the end of year today. Heading towards something almost anabolic-dietish (may go that way completely), keeping the carbs low and the fat/protein up, but allowing some carbs (oats, fruits, rice) while I'm still in Rugby for a bit more energy.

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drizzt Veteran member

drizzt

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Big deads, D! :clap: Nice work on the squats btw, you were doing way better than I was.

For me the 150s were fine, the 160 just wasn't in me today... off to find me some HTFU :oops:

Keep it up!

Thanks mate, got a wee while to catch you in the squats, yours are looking bloody strong :)

good session bro!...Hope our little chat helpt :twisted:

Cheers bro. And definitely, made the goals a bit clearer for sure :nod:

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drizzt Veteran member

drizzt

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08/09/2010

92.5 today

  • Bench (heavy)
    10 x 40kg
    5 x 70kg
    3 x 90kg
    5 x 105kg
    5 x 105kg
    5 x 105kg
  • Squats (light)
    10 x bar
    10 x 60kg
    10 x 80kg
    10 x 100kg
  • Power Cleans
    10 x bar (hang cleans)
    5 x 40kg
    5 x 55kg
  • Pullups
    5 x bodyweight
    5 x +5kg
    5 x +10kg

Comments

  • Bench was pretty tough, but got through it ok. Will be increasing by 2.5kilo per week from here on in.
  • Squats were incredibly hard, still have pretty bad DOMS from Monday's heavy squats/stair sprints. 100kg felt like much, much more! Also didn't help the pain having a George Michael clone standing behind my rack watching my form (I think?) :-s
  • Power cleans were all good, still keen to keep these sets short and sweet and pretty much walk into the top set after 1-2 warmup sets. Seems to work better for me than having 4 or so warmup sets.
  • Pullups were suprisingly good. No complaints, very last rep was a grind but not bad. Probably go up 2.5 next week.

Pretty tough session, I seem to be finding Wednesdays pretty hard lately, I think it's the mid-week blues after backing up from a heavy squat/dead session on Monday, boxing/SHIIT on Monday night, and then rugby training tuesday night. Things should clear up once rugby is done with in a couple weeks. 3 games to go 8)

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drizzt Veteran member

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definitely some awesome volumme in there mate yeeyaa!!

Cheers big fulla, need to do as much as I can in the 2 days per week I hit the gym while rugby is on, so hit the important bits.

Will be picking up more when rugby is done with, for sure :nod: Looking like #29 8)

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