Drizzt Lifts Things

[drizzt]

Post 'em here, Drizzt. We have this competition we call Photo of the Month... :pfft:

Heh, that's pretty much why I squirreled it away on bodyspace - it's not to a standard I'd like to share on NZBB :oops:

I'll try get a better pic before Xmas, for here

[OnlyHuman]

Mr Drizzt!

Fantastic journal, very motivating!

:nod:

[drizzt]

0812/10 - Sheiko Skills Evaluation (W9/D2)

Couldn't find the scales in the new rearranged layout today :roll: Which is a pity as I would've liked to have known my weight for today especially, but ah well, will go with the general theme lately and say I was 94 :shrug:

• Squats (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 @ 175kg
  
• 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 @ 130kg
  0 x 1 @ 140kg
  
• Deads
  warmups @ bar
  1 x 3 @ 115kg
  1 x 3 @ 140kg
  1 x 2 @ 160kg
  1 x 2 @ 185kg
  1 x 1 @ 210kg
  1 x 1 @ 225kg
  

Comments

• Squats were faaaantastic, leadups felt great so pushed the top set out from 170 to 175. 175 was very easy.. bodes well for my target on test day :twisted:
  
• Bench was ok, but I'm a little disappointed with where it's at at the mo, thought I'd be able to murder 140. Top set was meant to be 125, but the way 117 went up I thought I had an easy 130 in me - which I did. Good pause and all. Thought I'd try add an extra set at 140, touched chest (no pause) started to stall towards lockout and the spotter (my brother) grabbed it... hard to say whether I would've got it or not, probably a premature grab from him but I don't mind too much. I think I'm safe in saying I have the 140 in me, especially with a better build up, but my target for test week could be a bit of a stretch. We'll see.
  
• Deads were the best of the bunch, all weights flew up. Top set was meant to be 217.5, but the way 210 (which I DOH'd) felt I knew I could easily kill a bigger lift. Wary of going too far at this end of the program, so upped it to 225 and that flew up verrrrry easily. This is on target too I reckon :nod:
  

All in all good session, first time I've tried to go for big lifts of all 3 exercises in the one session, so it was a new experience for me, but I didn't neccessarily find it hard to do. I wanted to use this as a gauge for how I'm tracking along - which is what it's intended for I guess! - and it has put me at about where I thought I'd be, with bench slightly behind.

On top of that, the sunburn was a little painful, but not using that as an excuse at all - actually, it pissed me off a bit, so it probably helped a little :pfft:

So my targets for test day were... and I guess still are:

Squat, I'm heading for 200, and I believe I'm tracking well for that. The way 175 went - which was much deeper than parallel - I believe there is a 200 (at least) in the tank.

Bench I was aiming for 150 before this session, but have got a feeling it may be too big of a jump to make... however I'll still keep it as my target, as I like to shoot high I also think that my bench will be a lot better on test day, so the 140 I almost had today will hopefully go a bit better come crunch time.

Deads, I'm looking for a 250, and I honestly believe that I have that lift in me right now :nod: My mid-term goal is triple bodyweight, which would be 280-5ish I guess, and this is a stepping stone towards that. 225 was way easier than I thought it was gonna be, so I reckon I'm bang on target here...

So all up I'll be going for a 600 raw (just belt) total and hopefully I can keep the bw at 93 or under - without gear on - which would come under the 83-93kg PL class(?).

But all in all, happy with how it's going, and looking forward to the next few weeks :nod:

[drizzt]

Mr Drizzt!

Fantastic journal, very motivating!

:nod:

Thanks mate, very flattering

Although I have to disagree, I think it's been a bit of a snooze fest reading-wise while I'm doing lots of moderate weights/high volume work :pfft:

[teamfatboy]

Nice work D, reckon you should sell tickets to spectators for test day :nod:

The scales are still there, last time I saw them they were actually up against the railing near the south set of stairs (closest to the changing rooms) - but things are changing frequently!

[OnlyHuman]

Mr Drizzt!

Fantastic journal, very motivating!

:nod:

Thanks mate, very flattering

Although I have to disagree, I think it's been a bit of a snooze fest reading-wise while I'm doing lots of moderate weights/high volume work :pfft:

Moderate weights :shock: ?

Dude, you are a TANK and way too modest!

I will be reading your journal to soak up as much knowledge as I can :think:

[drizzt]

Nice work D, reckon you should sell tickets to spectators for test day :nod:

The scales are still there, last time I saw them they were actually up against the railing near the south set of stairs (closest to the changing rooms) - but things are changing frequently!

Thanks TFB, nah I'm not sure people will pay to watch my weights! After seeing the BBro, and looking at the logs from guys like Doc Squat and Mike Zero, I know firmly where I stand in the scheme of things Also, might see if OB is kind enough to let me hold my test day at the House - more to keep an eye/verify, but also because I reckon the environment will spur me on :nod:

Ahh ok, I'm sure I was scanning that area when I was down that end but must've missed 'em. They were by the water fountain down where the first staircase is for the last week or two, weren't there today :think:

Moderate weights :shock: ?

Dude, you are a TANK and way too modest!

I will be reading your journal to soak up as much knowledge as I can :think:

Again, cheers, but we'll have to agree to disagree here :pfft:

I hope I can step things up soon enough

[Ronin]

So all up I'll be going for a 600 raw (just belt) total and hopefully I can keep the bw at 93 or under - without gear on - which would come under the 83-93kg PL class(?).

Will there be video of the big day? *grabs lo-cal popcorn*

[Viking Power]

Hey Drizzt,

First off :clap: :clap: well done brother on skills test day very good lifting keep at it the numbers will fall, and yes your right 83 - 93 next year brother.

once again awesome work and big numbers will start falling next year 8)

Stay The Strongest 8)

VP

[teamfatboy]

Ahh ok, I'm sure I was scanning that area when I was down that end but must've missed 'em. They were by the water fountain down where the first staircase is for the last week or two, weren't there today :think:

Yep, they moved them from by the water fountain to next to that useless POC step-mill, up against the railing overlooking the new cardio-monkey heaven.

[drizzt]

Will there be video of the big day? *grabs lo-cal popcorn*

Hope so... test day is actually 1st of Jan though so I'm not sure how many of my mates would be keen to spot/record on that day :pfft: :pfft: May put it back a day or two if I can't find people to help out.

Hey Drizzt,

First off :clap: :clap: well done brother on skills test day very good lifting keep at it the numbers will fall, and yes your right 83 - 93 next year brother.

once again awesome work and big numbers will start falling next year 8)

Stay The Strongest 8)

VP

Thanks brother, hope to lift in the CD novice comp at the House in March (I think it's on then?) all going well and if Rugby training does get in the way too much, get a few of these lifts made official :nod:

[drizzt]

Yep, they moved them from by the water fountain to next to that useless POC step-mill, up against the railing overlooking the new cardio-monkey heaven.

Ah sweet, well at least I know for Friday

[Phedder]

Moderate weights ?

Dude, you are a TANK and way too modest!

I will be reading your journal to soak up as much knowledge as I can

Again, cheers, but we'll have to agree to disagree here

There is such a thing as being too modest Drizzt :pfft: Gotta give credit where credit's due, and you deserve plenty of it mate. Great lifts, great volume and best of all great attitude. Keep killing it :twisted:

[morattigirl]

Moderate weights ?

Dude, you are a TANK and way too modest!

I will be reading your journal to soak up as much knowledge as I can

Again, cheers, but we'll have to agree to disagree here

There is such a thing as being too modest Drizzt :pfft: Gotta give credit where credit's due, and you deserve plenty of it mate. Great lifts, great volume and best of all great attitude. Keep killing it :twisted:

+1

[drizzt]

Thanks Phed and MG, ya'll are too kind. I still disagree as I know I can be a lot better than what I'm showing here... but I"ll keep my mouth shut :-$

09/12/10 - Cardio/Prehab/Core Day

Have the day off for domestic leave, so in between dropping my younger siblings off, and picking 'em up from school, I decided to fill the time with a light cardio-focused day.

• Pullups (various grips)
  3 x 6 @ bw
  
• Face Pulls
  3 x 10 (forgot the weight - light-moderate)
  
• Cable Crunches
  3 x 12 (forgot weight - moderate-heavy)
  
• Weighted decline situps (roughly a 45deg decline)
  1 x 10 @ +10kg
  1 x 8 @ +15kg
  1 x 8 @ +15kg (very sloppy set)
  
• Rear Delt Raises
  3 x 12 @ 8kg
  
• Treadmill
  200m warmup @ 6kph
  5km run @ 10kph/1.5incline
  600m finish @ 16kph/1.5incline
  200m cooldown @ 5kph
  

Comments

• No real comments to make, except I was happy with how the run went. I hate running on the roads as I'm absolutely terrible at pacing myself, and there are tonnes of inclines where I live so I often gas out after about 5mins :oops: (or after the first couple of hills :pfft:)
  However if I can set the treadmill at a certain pace, I'm thinking that I can learn to better control my speeds for the road and go from there. As well as chucking in a bit of incline - which I did a little today - to add a little bit of challenge.
  So I'm looking at doing 2-3 x 5km runs on the treadmill each week on my off days, just to start building this cardio base up for rugby. I'll eventually start moving 1-2 of the sessions onto the road as I start getting comfortable with my pace. I had plenty of gas in the tank by the end of it, which was surprising because this is easily the longest run I've attempted for about 12-14months But it just goes to show that when I pace myself, I can run for a pretty decent amount of time. So it's time to start learning :grin:

I'm looking at an overseas contract for rugby next year, so I definitely want to be in top shape for it. The strength is getting there, but the cardio has been pretty much non-existent since the end of the rugby season, so I need to start getting more consistent with it.

[Big john]

good skills day bro, Boris shaping u upo nicely for agood test day me thinks keep at it bro

[drizzt]

good skills day bro, Boris shaping u upo nicely for agood test day me thinks keep at it bro

Cheers bro, aiming high for test day, determined to hit these totals so gotta work hard.

[drizzt]

10/12/10 - Sheiko W9/D3

94.5 today, found the scales thanks TFB! Probably wouldn't have seen them where they are otherwise, as they kinda blend in a bit....

• Squat (sets, reps, weight)
  warmups @ bar/60kg
  1 x 3 @ 90kg
  2 x 3 @ 110kg
  2 x 3 @ 125kg
  4 x 2 @ 135kg
  
• Bench
  warmups @ bar/60kg
  1 x 3 @ 70kg
  2 x 3 @ 85kg
  6 x 3 @ 100kg
  
• DB Flies
  5 x 10 @ 12kg
  
• GMs
  warmups @ bar/60kg
  5 x 5 @ 80kg
  

Comments

• Squats were awesome, 135 felt very light. All reps nice and deep, no belt.
  
• Bench was good, nothing to report. Same goes for assistance exes.
  

Light, easy day, in and out in about an hour.

Have noticed from here the remaining weeks/sessions don't go above 3 reps for any of the exes (unless it's an assistance ex). I reckon this is where I'm gonna shine through :grin:

[drizzt]

11/12/10 - Cardio

93 flat today... different scales though so not really taking it seriously - although they usually do match up with the ones I normally use pretty well. Ah well.

Another 5km jog, + bits of stretching surrounding it.

Starting to get used to the running again, hoping to clock up 15-20kms per week to get this cardio base built up.

[drizzt]

13/12/10 - Sheiko W10/D1

94.5 today.

• Squat (sets, reps, weight)
  warmups @ bar/60kg
  1 x 3 @ 90kg
  2 x 3 @ 110kg
  1 x 3 @ 125kg
  4 x 2 @ 145kg
  
• Bench
  warmups @ bar/60kg
  1 x 3 @ 65kg
  1 x 3 @ 80kg
  1 x 3 @ 90kg
  5 x 3 @ 105kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Squat
  1 x 3 @ 100kg
  2 x 3 @ 120kg
  4 x 3 @ 135kg
  

Comments

• Squats were a little tough, belted up for the last few sets @ 145. Think maybe the legs are slightly fatigued from the running I've started to introduce.
  
• Bench felt really good, smooth, nothing to report. Same goes for DB Flies.
  

Another fairly quick session, can tell I'm getting into the business end as the volume starts to drop. Big Things Are Coming.

Starting to get pretty annoyed with the works going on around the gym. Our lifting space by the Dumbbells - which had already been shrunk a huge amount - was cordoned off today while they fiddled with the mirrors. Not only that, they left a few of the benches in there which made the equipment scarce. Had to do my flies in the Squat rack as there was no other option :oops:

[drizzt]

15/12/10 - Sheiko W10/D2

94.5 today.

• Deads (to the knees) (sets, reps, weight)
  warmups @ bar/60kg
  1 x 3 @ 115kg
  2 x 2 @ 140kg
  2 x 2 @ 150kg
  3 x 1 @ 160kg
  
• Bench
  warmups @ bar/40kg
  1 x 3 @ 65kg
  1 x 3 @ 80kg
  2 x 3 @ 90kg
  2 x 3 @ 105kg
  3 x 2 @ 110kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Deads
  1 x 3 @ 115kg
  1 x 3 @ 140kg
  2 x 3 @ 160kg
  5 x 3 @ 185kg
  

Comments

• Deads to the knees were pretty good, felt easy. Probably got a little cocky with the singles @ 160 though - held these for a 2 count before finishing. This likely affected the deads at the end of the session, idiot :doh: Fun though, and sorta bittersweet to say goodbye to the "knees" deads for the rest of the program.
  Normal deads at the end started ok, but 185 was much tougher than it should've been. DOH'd the first set without a belt, but that was a huge struggle and only just locked out the final rep. So switched to under/over for the next 4 sets (alternating grip) using the belt and found that a bit easier. Still tougher than should've been.
  
• Bench setup felt good today, no troubles @ 110. DB flies were sweet too, knocked out quickly.
  

Just over an hour for this session. Can tell there will be a few DOMS tomorrow and Friday, making the final session a bit tough but ah well. Want to get in for a flex/HIIT(or 5km run) session tomorrow so hopefully that cuts a bit of the soreness off at the pass.

Feeling very heavy at the moment (despite the pretty "normal" weight for me), which is really ironic since the cardio has increased! Maybe it's just a general lethargy creeping in. Ah well!

[drizzt]

17/12/10 - Sheiko W10/D3

95 flat today, eating has been pretty poor macro-wise but should be at or around calorie targets... most days :shifty: Not too worried about where the weight is at the moment, as long as I'm near the 93 mark (within distance of a quick cut should I want to enter a PL comp at some stage :shifty:)

• Bench (sets, reps, weight)
  warmups @ 40kg
  1 x 3 @ 65kg
  1 x 3 @ 80kg
  2 x 3 @ 90kg
  5 x 3 @ 105kg
  
• Squat
  warmups @ bar/60kg
  1 x 3 @ 90kg
  2 x 3 @ 110kg
  2 x 3 @ 125kg
  6 x 3 @ 145kg (+belt)
  
• Bench
  1 x 4 @ 65kg
  1 x 4 @ 80kg
  4 x 4 @ 90kg
  
• DB Flies
  5 x 10 @ 12kg
  
• GMs
  1 x 5 @ 60kg
  2 x 5 @ 65kg
  1 x 10 @ 65kg
  

Comments

• Back DOMS were pretty bad today, not so much in the lower back, just a little further up. Didn't make the squat itself as hard, but the after effects from a set were much worse so the sets got progressively harder. Otherwise they were a little easier than I expected, good times.
  
• Bench was pretty easy, nothing to report which seems to be the norm these days.
  
• DB flies were easy, but GMs were TOUGH. Could barely bend over after squats due to the back soreness, so knocked the weight back from an intended 5x5 @ 75. Did 10 on the last set because I found that as I got going the reps got easier, so combined the last 2x5 into the 1 set. I do think it's important to do these though, which is why I try not to skip 'em when the back isn't so good - I find the stretch it gives my back is invaluable to the recovery in the coming days :nod:
  

So back DOMS were the theme today, made things slightly harder than they should've been. They were more mid-back focused due to the "knee" deads from Weds, as opposed to a general back soreness that is commonly worse in my lower back.

I didn't get a chance to hit the gym yesterday for my intended running/flex session (was watching my little bro get a new belt in karate :phear: ), but I did get a pretty lengthy session in at home doing lots of stretches. I was targeting the piriformis/glutes in particular, but also "foam" rolling (with a PVC pipe ) and a fair bit of back stretching thrown in.

Down to the final 2 weeks, and from what I've seen there is a bit of a calm before the test day which should have the body humming along :nod:

[steak]

trainings looking good bro....I take it someone has filled you in about the flyes and GMs being there for stretching/flushing so the weight is not as important as the movement?

Look forward to the gains at the end...cos they are coming 8)

[drizzt]

Thanks bro, yeah I do remember that mentioned at some point (remember it being said about the DB flies anyway...), would you say drop the weight to something comfortably achievable on the days where the back is struggling a bit?

[Old Bull]

17/12/10 - Sheiko W10/D3

Not too worried about where the weight is at the moment, as long as I'm near the 93 mark (within distance of a quick cut should I want to enter a PL comp at some stage :shifty:)

:clap: :clap:

Not long now Bro