#drizzt

[drizzt]

05.04.11 - ME Bench

• Shoulder/Rotator Stuff
  (3 sets of 10 reps for each)
  Dislocations
  Scarecrows
  Internal rotation
  External rotation
  Shoulder Rolls (holding 1.25kg plates out to the side, twisting back and forth)
  
• BB Bench (warmups) (sets, reps, weights)
  1 x 6 @ 60kg
  1 x 6 @ 80kg
  1 x 3 @ 100kg
  
• 3-board Bench
  1 x 3 @ 100kg
  1 x 3 @ 120kg
  1 x 3 @ 130kg
  1 x 3 @ 140kg
  1 x 3 @ 150kg
  1 x 2 @ 155kg PB
  1 x 3 @ 145kg
  2 x 3 @ 140kg
  
• BB Bench (cooldowns)
  1 x 6 @ 100kg
  1 x 10 @ 60kg
  
• Incline DB Bench
  1 x 15 @ 40lb
  1 x 12 @ 50lb
  1 x 8 @ 70lb
  1 x 6 @ 80lb
  
• E-Z Bar Skullcrushers
  1 x 5 @ 20kg/ps
  1 x 5 @ 25kg/ps
  2 x 5 @ 27.5kg/ps
  1 x 4 @ 27.5kg/ps
  
• Chins (continuous set)
  1 x 7 @ +15kg/1 x 4 @ +5kg/1 x 3 @ bw
  
• Speed Tyre Flips
  2 x 10 @ 230kg tyre
  
• Standing Band Crunches
  3 x 10 @ green band
  
• Loosening Deadlift Stretch
  2 x 15 @ bar
  

Comments

• Ok, I'll admit, I felt a bit funny doing 3 board presses. It was my first time doing boards and I did think 3+ was the realm of shirted lifters and such... but I went into the gym today wanting to change from floor press to something else sort of less bench-focused, hadn't quite decided on what to change to though... so OB suggested board presses, and I had considered these, but was thinking 1-2 board. However, showed OB where my sticking point was when I fail, and he recommended 3.. or even 4-board presses Who am I to question the wise one? So went for it at 3-board.
  At first the weight felt limitless, after unracking it (which got tough in the latter sets), it was easy as to get a decent touch + pause on the board and back up. I did notice if you got the line slightly wrong it was a huge struggle though. Still, it was fun to hold that sort of weight in my hands (have hit a 150 touch'n'go gym bench a few years ago when I was much heavier), have never unracked 155 before so breaking new ground for me.
  The other great thing about it, was afterwards when going from boards to normal bench in the cool downs, 100 felt like 60. I thought it was going to be tough, but I had to stop myself from trying to rep out 100, honestly think there were 10-12 reps in the tank here. Must have been due to holding (and I guess roughly half-pressing) 50kg more than that makes 100 feel a bit like childs play, wasn't complaining! So in summary, I'm really looking forward to taking these board presses further after initially being a bit sceptical about 'em.
  
• Incline DB press was done as almost a drop set after the bench - read through WS4SB (III) which recommended something similar so I thought we'd try it for a couple of sets. Then went to the heavier ones.
  Good weight on the skullcrushers too, nearing PB I think... next week is the last week on them so will be going for top sets of 2-3 reps.
  
• Chins were tough as usual, threw loosening deads in to stretch the back out further as there is still some lingering DOMS from the weekend. Band crunches were business as usual too.
  
• As for the tyres - I chucked them in as I've finally (fully) committed to competing in the HB Strongest Man in a couple of weeks. Nate suggested I throw some type of implement in after each session, so thought I'd give the tyres a go. What I focused on today was kind of like speed deadlifting, except I guess with less rest. I was taking it one rep at a time, where I'd flip it as explosively as possible (resisiting the urge to knee it), then casually walk around, set up, and repeat. Thursday I'll probably do something like Farmers walk.
  

So it was a pretty good session today, made even better as it was a few of the big fulla's skills day, so we got to watch some huge weight being shifted which is always inspirational! Great to see Leti going at it, big inspiration as he's a raw lifter (doesn't usually wear a belt!) shifting some massive weight, he's the type of lifter I want to be in a few years :nod: Need to train very hard to get there.

Long session, but! Finished up at the gym around 6.15pm, and that was after getting there about 4pm.

I'm also thinking after the strongman comp, I may move the remainder of the westside stuff more in line with the 4SB version by Defranco. I'm really intrigued by his way of thinking of things after flicking through the WS4SB manual as well as his site (and of course Agile 8/Simple 6), so I'm keen to see how it goes.

[nate225]

Drizzt = man to beat in Tyre Flip at HB's Strongest Man!

Can my MC remember to announce him as the number one ranked athlete in this event! :nod:

Good call re: WS4SB - I really like that stuff, fits my approach to training.

Nate

[drizzt]

Drizzt = man to beat in Tyre Flip at HB's Strongest Man!

Can my MC remember to announce him as the number one ranked athlete in this event! :nod:

Heh I hope not! Don't need that sorta pressure at my first event :pfft: :oops: I haven't been doing the flips a lot lately, but what I have been doing feels really good. Slightly changed my technique (mainly from your suggestions a while back) where I don't flick the knee up (unless I'm tired which doesn't happen unless it's a marathon session!), I've got the hips further back from the tyre which turns it into much more of a push than a pull, and I find it easier to generate the power this way. Actually I think this is the main change, as I think I used to be about 50/50 - when the knee came up it turned into a push, and the reason I could get quick times was I was fit enough to do it continuously.

Now that tech feels better, I reckon I'm good for a fair time, however the other House boys have also been going pretty hard at it, so there'll be a lot of competition for this one :nod:

Good call re: WS4SB - I really like that stuff, fits my approach to training.

Nate

Cheers, yeah should be interesting, gonna nut it out a little further today when I get a chance. I like the athletic focus, especially to do with the DE lower body days, box jumps and stuff will be fun :nod:

[nate225]

Tyre flips = American football stance. As you say almost a push rather than pull. If the tyre wasn't there you'd fall flat on your face.

Awesome brother!

I'll be getting the promo girls to interview you on your incredible technique over the PA system! :nod: :grin:

[drizzt]

I'll be getting the promo girls to interview you on your incredible technique over the PA system! :nod: :grin:

Ahhh I'm not a very interesting Interviewee :oops: Bit too shy for that sorta carry-on haha. Plus I hear Trapfat is a bit of a Tyre-flipping whiz, he may be a more interesting subject 8)

I'll run for the hills if my name gets called :pfft:

[nate225]

I'll be getting the promo girls to interview you on your incredible technique over the PA system! :nod: :grin:

Ahhh I'm not a very interesting Interviewee :oops: Bit too shy for that sorta carry-on haha. Plus I hear Trapfat is a bit of a Tyre-flipping whiz, he may be a more interesting subject 8)

I'll run for the hills if my name gets called :pfft:

LOL Morattigirl & Peachy will catch ya..... :grin:

[drizzt]

With the sled dragging + GHRs I've been doing lately I'm quietly confident of the speed :pfft: :pfft:

[nate225]

With the sled dragging + GHRs I've been doing lately I'm quietly confident of the speed :pfft: :pfft:

How fast are you when you're pinned under the 250kg tyre? :pfft: :grin:

[drizzt]

Haha, touché :shock:

[drizzt]

07.04.11 - DE Squat/Pull

95 flat today.

• BB Box Squat (slightly below parallel) (sets, reps, weights)
  warmups @ 60/120kg
  2 x 3 @ 140kg (B)
  1 x 3 @ 145kg (B)
  1 x 2 (assisted second! :shock:) - racked and rested a bit, then got a 3rd @ 145kg
  
• BB Box Squat (about parallel)
  3 x 3 @ 145kg (B)
  
• GHRs
  2 x 8 @ +20lb
  1 x 7 @ +25lb PB
  
• RHEs
  3 x 10 @ 50lb PB
  
• Weighted Situps
  1 x 10 @ +10kg (v-situp)
  1 x 12 @ +10kg (decline situp)
  1 x 12 @ +20kg (decline situp)
  
• Farmers Walk
  1 x 2lengths @ 70kg/ps
  1 x 2lengths @ 90kg/ps
  

Comments

• Tough day in the office with box squats today, just weren't moving like they had been in the few weeks prior. Don't want to make excuses, but think the tyre flips from the other night had more of an effect on the body than I can feel - I'm not sore at all, and wasn't feeling drained or anything, but the strength just wasn't there :shrug:
  Realised a few sets in that we were using a slightly lower box than we had been using last week, so we popped it up slightly for the remaining sets. Missed a rep about 4 sets in and needed a spot to get up - just sat on the box, got lazy, lost my tightness and couldn't stand back up :oops: Coincidentally this was the set I decided to lose the belt on :shifty:
  Last week was much easier @ 135kg with no belt, and the technique felt a heck of a lot smoother then too, so yeah, just not as much gas in the tank this time around for whatever reason. Ah well hopefully they'll be better next week.
  Also we were meant to do only 6 sets (following ThePman's suggestion of the structure) but ahhh, we were so used to doing 8 sets that we only realised 7 sets in what was going on :doh: One of those days!
  
• GHR PB was pleasing, RHE is nothing special yet, just recording the PB for future reference. Situps were thrown in as we did two side movements in a row and hadn't done these for a while. Farmers were easier than I thought they'd be, just need to sort my pacing out as when it was off it threw havoc into my balance. Hands held out well but need to file some calluses down. It also tugged a bit on the shoulder niggle I picked up at the powerlifting comp, but only hurt during the lift, no pain afterwards so I feel like it is getting better... just maybe healing a little slower than I'd hope for.
  

[samuelNZ]

(whatever the implements weigh... OB might be able to chip in if he reads this)

Think they're around 74kg each mate? Not 100% sure.

[drizzt]

True, roughly what I was thinking, cheers Sam

[drizzt]

09.04.11 - DE Bench

95.5 today for the weekly weigh in.

• Shoulder saver stuff (sets, reps, weights)
  (3 x 10-15 reps each)
  Dislocations
  Scarecrows
  Rotations
  
• DE Bench
  5 x 2 @ 110kg (85%)
  
• Band Pushdowns superset with Band Pull-aparts
  3 x 15 @ green band/3 x 15 @ purple band
  
• Lat Pulldowns
  3 x 15 @ 40kg
  
• Hammer Curls
  3 x 10 @ 40lb
  
• Overhead Stuff
  Few reps one-arm snatch 80lb DB
  Few reps train axle clean + press (roughly 75kg I think)
  Few reps 75kg log clean+press
  Few reps 2.5" bar 90kg clean+press
  
• Overhead Medley
  Snatch 80lb DB/Clean+press 90kg axle/Clean+press 100kg log (missed)
  Snatch 80lb DB/Clean+press 90kg axle/Clean+press 100kg log (missed)
  Snatch 80lb DB/Clean+press 90kg axle/Clean+press 95kg log (27secs)
  
• BB Side Bends
  2 x 10/ps @ 40kg bar
  1 x 15/ps @ 40kg bar
  

Comments

• Bench was good and fast, not a lot to report. Same with the bands and other assistance exes, really just light weight + focusing on muscle targeting.
  
• Overhead stuff was fun, but by the time I hit them the shoulders + arms were pretty blasted. Really enjoyed the axle press (and the 2.5" bar press) as it's such an unusual thing to hold a thick bar like that without the knurling and try to control it. Thoroughly enjoyed the challenge :nod:
  When I went for the medleys I felt like I was going along well, but man the early lifts in the set take their toll - especially the 90kg axle. First time through, the 100kg log barely got off the shoulders - in fact, it landed on my head! :pfft:
  Second go through I managed to lock out the right arm, but couldn't get the left to lock. Disappointing. Hate to make excuses for my failure, but the left arm being a bit of an issue here I think is due to the small shoulder niggle I'm carrying - I was able to lock the right arm out, but the left arm was only around halfway. Usually my sides aren't that biased, so I'm putting it down to the niggle.
  Third time I dropped the 2.5kg plates off each end, the 95kg log felt so much lighter and it went up with ease.
  
• To close it out, the BB side bends were an interesting new addition. I really like how they force you to stabilise everything in order to tip the weight sideways. Another exercise to the "side abs" pile.
  

In summary, pretty good session, and happy with the overheads. There or thereabouts so hopefully will be good for it on the day. At the very least I know I'm good up to (and including) the 90kg axle, as I could get a few reps in a row (clean+press) on it, just might have some trouble on the 100kg log. However will probably be a bit different on the day, as I won't have a DE bench workout behind me, but will have had almost a week's rest :nod:

[drizzt]

10.04.11 - ME Squat/Pull

• Agile 8
  Usual
  
• Rack Pulls (bottom of the knee) (sets, reps, weights)
  warmups @ 60/140
  1 x 3 @ 180kg
  1 x 2 @ 180kg (tried different tech)
  1 x 2 @ 200kg
  1 x 1 @ 220kg (B)
  1 x 1 @ 240kg (B) PB
  1 x 1 @ 260kg (B) PB
  
• Loosening Deadlifts
  3 x 15 @ bar
  
• HASDs (using prowler)
  warmups @ empty prowler (pull it one length, push it back)
  1 x 1 length @ 200kg ham drag/1 length @ 200kg prowler push
  1 x 1 length @ 240kg ham drag/1 length @ 200kg prowler push
  1 x 1 length @ 280kg PB
  1 x 1 length @ 310kg PB
  1 x 1 length @ 330kg PB
  
• Stone Loads
  2 x 1 @ 62.5kg
  1 x 1 @ 82.5kg
  1 x 1 @ 102.5kgkg
  1 x 1 @ 122.5kg PB
  

Comments

• Rack pulls were ok, this is the part of my deadlift that I'm quite weak at, so it's good to be training this portion of it. Initially intended to do doubles to a max, but it was taking too much out of us early on so we decided to go for singles.
  240 was where it started getting tough, but I wanted to better my deadlift PB so shot for 260 on the following set. Real grinder (as I say, the weak part of my deadlift) but locked it out ok, tip-toed a little bit to move it up there though which is a no-no, however was a good indication of where I'm going wrong - weight transfer needs to be further back, and currently the bar is too far forward, making it hard for me to pop the hips through, putting the weight on my toes. Need to learn to sit back more. Good though, pleasing to hit a PB (not sure I've ever gone over 200 until last week).
  Oh and all sets were hook gripped 8)
  
• Sled drags were great too, used the prowler so we could add more weight, but there is a tradeoff that it causes a bit more slippage than the sled does because of the different weight distribution (I think). So the weight itself wasn't a huge problem, but getting enough traction to pull it was another story.
  This is why we dropped the prowlers out, it was incredibly painful to put in huge efforts and only see the thing move half a metre (while your feet keep slipping out from under you), so we took this portion of the exercise out and just weighed the sled up a bit more to do one length of heavier sled drags instead.
  I kinda liken the sets above 300 as similar to pulling a car. It's really hard to get that initial movement going, but once you have a little momentum it gets easier. However, unlike a car, you don't have wheels helping you out further with the momentum, so you have to keep pumping the legs - if you don't, you've gotta do the initial start bit again... which sucked! May see if we can do these in the carpark next time, get better traction on the concrete.
  
• Stone loads were a good addition, was meant to do herc hold but the hands were pretty ripped up from the rack pulls. Also thought that stone loads will be tough to do on Tuesday with back DOMS, so we might as well get them out now while the back isn't feeling too bad. Everything up to 102 was a breeze, but I had to have a few cracks at getting 122 off the lap before loading it up in a terribly ugly way on the third attempt. I find when it gets to this weight, I just can't get the hip "pop" that I do on 100 and under. Probably related to my lockout troubles on deadlifts; getting the hips through.
  

Because we were feeling quite drained + light headed at this point, we decided to throw it in without doing our prescribed band crunches + leg extensions. Quads got hit pretty well in the couple of sets of prowlers we did, so no big loss there I think, and the core got a good workout with the stone loads.

[HarryB]

nice work man!!!

[drizzt]

Cheers Harry, been some toughies lately.

[HarryB]

I have been following your journal and yeah you've been doing some work!

[bar-belle]

• Rack Pulls (bottom of the knee) (sets, reps, weights)
  warmups @ 60/140
  1 x 3 @ 180kg
  1 x 2 @ 180kg (tried different tech)
  1 x 2 @ 200kg
  1 x 1 @ 220kg (B)
  1 x 1 @ 240kg (B) PB
  1 x 1 @ 260kg (B) PB
  

• Rack pulls were ok, this is the part of my deadlift that I'm quite weak at, so it's good to be training this portion of it. Initially intended to do doubles to a max, but it was taking too much out of us early on so we decided to go for singles.

If rack pulls are your weakness you must be stoked to be getting some pb's and using hook grip too. Good stuff. Looks like your training is pretty intense. A prowler is on our wish list at CBC but for now it's the sled...which can be a killer too.

[Viking Power]

Good solid work going on bro keep smashing it, good luck if ya going to Hawkes Bay too 8)

VP

[drizzt]

If rack pulls are your weakness you must be stoked to be getting some pb's and using hook grip too. Good stuff. Looks like your training is pretty intense. A prowler is on our wish list at CBC but for now it's the sled...which can be a killer too.

Thanks BB, yeah I usually have no trouble getting the bar to the knees (got 260 from the floor to that point), it's forcing the hips through and locking it out that appears to be my weak point :doh: So I might have to do more Rack Pulls in future just to work on my technique on this portion of the lift. But even then, I guess it all starts from the floor, so I've gotta learn to sit back a bit before I pick it up. Happy with the hooks but I guess they aren't as hard from the pins, true test is from the floor, but would like to convert fully from alternate grip to hook in the not-too-distant future :nod:

As for the Prowler it's a great investment! Out of all of the sled drags I did on the weekend, the only DOMS I really felt were from the two sets of prowlers 8) Very versatile piece of equipment, so glad I'm at a gym that has it, even tempted to try and talk the rugby club into investing in one...

Good solid work going on bro keep smashing it, good luck if ya going to Hawkes Bay too 8)

VP

Cheers big guy yep, doing the HBSM comp, should be fun. Implement training is a cool new addition to my workouts, may even leave it in after the comp if I can :think:

[drizzt]

12.04.11 - ME Bench

• Shoulder Savers (sets, reps, weights)
  (all 3x10-15)
  Dislocations
  Scarecrows
  Rotations
  
• 3-board Press
  (bench warmups @ 60/100kg)
  1 x 5 @ 120kg
  6 x 3 @ 140kg
  (cooldown bench set @ 100kg)
  
• Incline DB Press
  1 x 8 @ 75lb
  1 x 6 @ 85lb
  2 x 6 @ 90lb
  
• E-Z Bar Skullcrushers
  1 x 6 @ 25kg/ps
  1 x 3 @ 27.5kg/ps
  1 x 0 @ 30kg/ps
  1 x 10 @ 20kg/ps
  
• E-Z Bar Curls
  1 x 10 @ 10kg/ps
  2 x 8 @ 15kg/ps
  
• T-Bar Rows
  1 x 10 @ 1plate
  1 x 8 @ 2plates
  1 x 6 @ 3plates
  1 x 6 @ 3.5plates
  
• Tyre Flips
  3 x 10 @ 230kg
  
• Landmines
  3 x 10/ps @ wide grip bar
  

Comments

• Felt a bit lethargic today, and that carried into all of the workout. Had no training partner either, so board presses were a little tricky - never thought I'd hear myself say this, but a tighter shirt would've been better :pfft: The board slipped around a bit, so I had to be careful with the setup which meant I sometimes didn't get as tight as I would've liked.
  Despite that, I think I "figured out" this exercise - OB wasn't just telling me to keep tight for fun, it actually makes the lift a lot easier! So I paid attention to this after a tough first couple of sets @ 140kg, and sure enough, the weight felt a lot better in the hands.
  
• Nothing too interesting on the assistance stuff. First time really doing T-bar rows with any sort of weight involved, found it hard to target the area I wanted in the back, and felt like the ROM was a tad short (plates hitting the chest before a decent squeeze could be had). Shifted back a tad so I was pulling the bar on more of a diagonal arch, as opposed to almost straight up and down, and found that a lot harder (probably what I'll do next time with less weight).
  

[HarryB]

I am interested to see how much the board pressing increases your bench. I've tried it a couple of times and just didn't enjoy it at all. I imagine you have to do a proper PL set up and I just don't.

[Big john]

havent popped here in abit, good to see abit of varity happening, are you following any particular template? smells of westside :twisted: , keep smashing it bro looking forward to catching up with the boys from PH nxt weekend :clap:

[drizzt]

I am interested to see how much the board pressing increases your bench. I've tried it a couple of times and just didn't enjoy it at all. I imagine you have to do a proper PL set up and I just don't.

As am I, FWIW after the board pressing last week, the normal benching afterwards was a breeze on weights that are usually a little tougher. Point is to work on my weak point (mid-part of the bench). But yeah guess we'll wait and see!

havent popped here in abit, good to see abit of varity happening, are you following any particular template? smells of westside :twisted: , keep smashing it bro looking forward to catching up with the boys from PH nxt weekend :clap:

Cheers bro, yeah it's WS-based, will be moving to a WS4SB template after the HBSM for 6 weeks or so. Will be good to catch up next weekend, you competing?

[drizzt]

14.04.11 - Light Full Body

• Agile 8
  Usual stuff
  
• Box Jumps (sets, reps, weights)
  15 reps
  
• GHRs
  4 x 10 @ bw
  
• Dips
  4 x 10 @ + 5kg (thought it was a 10 :doh:)
  
• CG Bench
  1 x 10 @ 60kg
  1 x 10 @ 80kg
  2 x 8 @ 80kg
  
• Farmers Walk
  1 x 2lengths @ 100kg/ps
  1 x 2lengths @ 70kg/ps
  

Comments

• Box jumps were on the boxes at the house for those who know them... for those who don't, I'd very very roughly guesstimate it as 140cm? It's roughly at my sternum and I'm 183cm.
  
• Everything else was light as, because I've moved ME squats back a day to Saturday, and ME Bench is also coming back a day to Monday. This means I won't have a DE bench day, and Sunday will be free (maybe for a rest or possibly light implements).
  
• Oh and famers walk @ 100kg was pretty tough, wanted to start heavy so my grip didn't wear out early. Found these harder because the weight forces my arms to my sides, meaning they hold against the legs, making it really difficult to walk. Just barely made the 2nd length back. 70kg was a piece of piss though, because I was able to force the arms out a little further, freeing up the legs to move faster. This weight felt easier than last week.
  

No abs today because my ride came just as I was setting up to do 'em.

Also bought myself a nice new handheld cam so the TP and I can get some consistent feedback on our sessions (well... not only that, but one of the main uses). Recorded a couple of exercises today (GHRs + 70kg farmers) to see how it went, and first impressions are awesome. Sweet little camera, takes really clear vid :nod: