Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

#drizzt

drizzt

By drizzt
in Workout journals

 Share

Recommended Posts

drizzt Veteran member

drizzt

Posted
  • Author
Posted

16.04.11 - Squats

95 flat for the weekly weighin, bit lighter than I expected with a week on creatine but oh well.

  • Agile 8
    The usual
  • Squats (sets, reps, weights)
    1 x 5 @ 60kg
    1 x 5 @ 80kg
    1 x 5 @ 100kg
    1 x 3 @ 120kg
    1 x 3 @ 125kg
    1 x 3 @ 130kg
    1 x 3 @ 140kg
    1 x 2 @ 150kg (B)
    1 x 1 @ 160kg (B)
    1 x 1 @ 170kg (B)
    2 x 2 @ 160kg (B)
    1 x 5 @ 140kg (B)
    1 x 1 @ 60kg (ouch)
  • Reverse Sleds superset with Leg Extensions
    1 x 4 lengths @ 75kg sled & 10 @ 75kg
    1 x 4 lengths @ 95kg sled & 10 @ 75kg
    1 x 2 lengths @ 125kg sled & 8 @ 105kg
  • Reverse Hyper Extensions
    1 x 10 @ 37lb/ps
    1 x 8 @ 62lb/ps PB
    1 x 10 @ 62lb/ps PB

Comments

  • Squats were ok considering we hadn't back squatted for more than a month now (since the comp actually). Wanted to go higher than 170 but it was such a grinder I couldn't see me getting much further. My stance seems to widen a little bit when the weight goes up, and I tightened the belt too much which I think made things worse rather than helped out. Had the wraps on standby as I was gonna give them a whirl but couldn't be bothered in the end :pfft:
    TP got himself a 25kg PB on these in about 5-6 weeks time :shock: :shock: Got 125, but failed on 130 (beltless) in the leadup to the novice comp (which he didn't enter), but smashed 150 today with room in the tank (belt on). Huge gains, really impressed :nod: Got some vid of it I might post up later.
    Was also really cool to have video feedback after every set, we were able to check depth, and see if we could spot things we were/weren't doing.
  • Hadn't done quads for a while so we did the good old superset, nice burn :nod: Would've liked to have done BB Hacks instead of leg extensions but the platform was in use, so flagged.
  • And finished with Reverse Hypers. Probably were too heavy if I'm being honest, because we had trouble getting them going without swinging the weight and getting a little momentum to help us. Still felt the exercise well, just probably need to back off the weight a tad so we can get the movement in properly.

Somewhere along the way in the squats, my adductor was strained something chronic. I tried to do some backoff sets, but even at 60kg it hurt like heck so just stopped there and started stretching it out. Will ice it when I'm done here...

Big shout out to The Doc, who again pulled through and fixed a niggle for me :grin: My shoulder has been aching quite a bit lately - for the past month or so actually - and I had no idea what it was. It hurt when I slept on it, hurt when holding weight, and hurt when the shoulder was pulled back at all. Doc says it was a rotator problem, where the shoulder has moved out of the capsule a bit. He then proceeded to wiggle the arm around, and I think he waved a wand (pretty sure he did) because the next thing I felt was... no aching! \:D/ The shoulder had come forward a bit which was tugging on my trap (where I was feeling the pain) and once he had put it back into place, the trap wasn't being pulled on anymore. Bliss :pray: So I need to be careful of this from now, and might try the other alternate grip (lefthand prone) when deadlifting, as I think that is how I did the damage in the first place.

Link to comment
Share on other sites
  • Replies 1.7k
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

drizzt Veteran member

drizzt

Posted
  • Author
Posted

18.04.11 - Max Bench Attempts

Weighed in a few ticks over 96 today, typical.

  • Shoulder Savers
    Usual
  • Flat BB Bench (sets, reps, weights)
    Warmups @ 60kg
    1 x 2 @ 100kg
    1 x 1 @ 110kg
    1 x 1 @ 120kg
    1 x 1 @ 130kg
    1 x 1 @ 140kg
    1 x 0 @ 140kg
    1 x 2 @ 130kg
    1 x 1 @ 130kg
    1 x 4 @ 120kg
    1 x 7 @ 110kg
    1 x 8 @ 100kg
    1 x 18 @ 60kg
  • Incline DB Flies
    3 x 15 @ 20lb
  • Implements
    Farmers Walk - 1 x 2 lengths @ 70kg/ps
    Tyre Flips - 1 x 6 flips @ 230kg tyre

Comments

  • Bench was pretty good, all of the leadup sets were clean, form and setup felt really tight, shoulder wasn't a bother. Even with all of that though, 140 was a bit of a grind - partially due I think to losing my tightness after I was handed the bar, the shoulders slipped back and the arch flattened out a tad. Last time I hit this was Jan 1st (Sheiko test day) but since then I failed 135 @ the novice comp, and I think I also just got a 130 when we were testing 1rm a few weeks before the comp. So I'm fairly happy to have the bench back up at this point. What I want now, is for it to hit 150 again.
    The second attempt at 140 there was just no gas left in the tank, got it to my sticking point and failed, so started to back off down the weights. Good pump out of it :nod:
    BIG props to my TP again, when we tested maxes before the novice comp (roughly 6 weeks ago I think) he hit a bit of a grinding rep at 115kg on bench. Today, he matched me at 140 on his second attempt, after failing the first one! The bastard! :pfft: Really stoked for him though, I can't remember hearing of a 25kg gain on bench in 6 weeks, apart from maybe complete noob gains (he was weight training prior to this, just not heavy). Incredible :clap: He says he had hit a 130 in the gym a few years ago, but it was an ugly, assisted one. So still, a 10kg PB is nothing to be sneezed at!
    Couple that with a 25kg PB on squats from the weekend, and he's put 50kg on his total in just S/B in less than 2 months :shock: I've told him to test his deadlift when I'm away at HBSM this weekend, so will be interesting to see how he goes on that (he got 165 when testing last month). Got up to a 220 rackpull, and is similar in technique to my deadlift so I'd hope he will hit something around the 190-200 mark :nod:
  • Threw in some implements to test out the shoulder, could feel the farmers walk tugging the shoulder forward again which is a worry, so only did the one length and will give it the week off to rest up. Tyre flips were easy, looking forward to these at the comp.

So yeah pretty good session, feeling really drained right now - even moreso than I was after Squats on the weekend! I've got the rest of the week off in the leadup to the HBSM, but might go in on Weds for a very light circuit/stretching workout.

Link to comment
Share on other sites
drizzt Veteran member

drizzt

Posted
  • Author
Posted

Probably just consistently heavier benching. Looking back at the times where my bench improved best, I was benching up to heavy doubles/singles consistently. Sort of reverse pyramid-ing I guess, token warmups to the top set(s) and then coming back down taking the lower weights almost to failure - like today, 140 for a single, then 130 for a double, 120 for 4 etc etc...

Once the reps on the way down from the top set got easier, I used to then up the weight on the top set and repeat. Don't know what kinda method that is but it seemed to work for me and resulted in pretty consistent gains (used this method to get to my PB of 150 a few years back).

Link to comment
Share on other sites
drizzt Veteran member

drizzt

Posted
  • Author
Posted
I did notice some strength gains from reverse pyramiding but I wasn't going as heavy as you

Yeah good to give different things a go eh.

Tonight I've deicded to skip the circuit I was gonna do and just do some basic stretches at home. Still have some decent DOMS from bench on Monday (Anterior Delts + Chest in particular), as well as a bit of lingering muscle soreness in the right adductor, so want the body to be humming along by the weekend. Anything done tonight would be just token technique kinda stuff anyways...

Came home from work, and the Mrs had prepared me my own special Easter Basket:

post-6072-14166821933088_thumb.jpg

Full of protein cookies + protein bars (+ a hot cross bun or two :shifty:). Ahhh she knows me so well :grin:

Link to comment
Share on other sites
drizzt Veteran member

drizzt

Posted
  • Author
Posted

Cheers OB looking forward to tomorrow. The other boys had a bit of a play on the implements last night, and I had a wee go today with a few things (while they were doing the highland stuff), feeling good but shoulder is a little iffy (and bruised the other when I dropped a caber on it :oops:)... gonna go out and get some cold spray + voltaren now :)

Link to comment
Share on other sites
drizzt Veteran member

drizzt

Posted
  • Author
Posted

Thanks Sam.

24.04.11 - HBSM

Weighed in at 95.2, pretty standard, there were 4 Heavyweights (I believe) and maybe 6 lightweights? Most lightweights were hovering around the 100kg mark which was all good, made for a fairly evenly-sized comp I thought. Apart from one guy who weighed in at 62kg! :shock: Even getting some of the implements of the ground were just incredible feats of strength - espeically lifting the herc hold (118kg per side) and getting the farmers walk a decent way (100kg per side). Anyway on with it...

  • Farmers Walk (sets, reps, weights)
    1 x 50 metres @ 100kg/ps = 40-something seconds (45 maybe?)
    Not sure where I placed but not in the top 4
  • Overhead Medley
    1 x one arm snatch @ 35kg DB
    1 x pancake stone press @ 75kg stone
    1 x steel log press @ 80kg log
    1 x apollon axle press @ 90kg
    0 x steel log press @ 100kg = not sure how long I took but I was the "best of the rest" that didn't complete the 100kg log time-wise
    3rd for this event
  • Tyre Flips
    1 x 25 metres @ 250kg tyre = 30.84 seconds
    1st for this event
  • Hercules Hold
    1 x 118kg/ps = 28 seconds
    3rd for this event
  • Stone Loads
    1 x 75kg
    1 x 80kg
    1 x 90kg
    1 x 95kg
    1 x 120kg = 59 seconds
    Not sure where I placed, but outside of the top 4

Comments

  • Ok, first up was the Farmers, and I was drawn to lead off the event! :banging: Dammit! Definitely not how I wanted to kick things off, haha. But all I could do was get out there and give it a go. Got through the first 25 metres ok - in fact I saw the footage and looking back on it I travelled quite quickly - but at the turn the left hand started to slip. Made it about 10 metres down the track, and the left hand said "screw it, I'm out" and dropped the walk. Got it going quickly again, but made it maybe 3-4 more metres before it slipped out again. I knew at this point it was gonna be a battle, got it going, think I dropped it one more time (and toppled to the right as my grip on that side was still holding firm! :pfft:) and then one more go to the line.
    In the end, I was a wee bit disappointed with this one as I take a bit of pride in my grip, and this is the first time I can recall it failing as it did here (aside from attempting Hercules Holds in the past though). Just the left hand wasn't having a bar of it! :x I think this was a sign of things to come for that hand though, as I'll explain later... However there were a few guys that didn't complete the event, which was stink for them but made me feel a little better with my crappy time :pfft:
  • Overhead medley, I think I did ok. I kinda had confidence that I could do everything up to the log - in pretty quick time too - but the log will give me trouble if I didn't nail the technique. I went ok I think, snatched the DB, snatched the rock (felt like I did but I think it would've looked ugly! :pfft:), had a wee bit of trouble steadying myself with the 75kg log but got it up no sweat. Power cleaned the apollon bar up with fair success, and pressed it pretty well. Then to the log... got it to the chest in a powerclean on the first attempt, but then failed the press miserably. Dropped it, reset, had another crack but couldn't get it to the chest again so I threw in the towel here.
    Happy with 3rd place here (behind Nate and Wookie), wee bit disappointed that I didn't get the 100kg up but it was a tough medley, and was glad just to have zoomed through the first 4 pretty well.
  • Tyre flips were aaalllriight. Had a wee bit of pressure as the House boys were talking up my chances a little bit, and I hadn't been flipping outdoors for a while so I had no idea how my chasing was gonna go. Was actually good that I went almost last here, as I saw a few of the guys giving the tyre a good shunt at the bottom which earned them almost a foot every time. I did this and I'm sure it probably saved me a flip throughout the distance :nod:
    I did end up with first place so you've gotta be pleased with that, but I do feel my technique was sloppy as hell, and my cardio started to run out towards the end so the last flip and a half were pretty tough. 30.84 so was pretty gutted not to get under the 30sec mark but ah well, another day!
  • Now, the Herc hold! I set myself a target of 30 seconds or better here. Saw Nate and Wookie get ridiculous times, but everyone else was more or less clustered around the 20 second mark which left 3rd place up for grabs. So I thought if I aimed for 30 I'd at least get a 4th placing.
    I thought I was going ok, shaking quite a bit after 20seconds, starting to find it pretty tough, but I was determined to hit the 30second barrier... when all of a sudden, the left hand dropped the weight! I'm thinking WTF I didn't see that coming! Turns out, as I walked off and went to look at why my hand was throbbing, a couple of calluses had torn off, and had a small blood blister form under another one. Damn handcare hasn't quite done it's job yet! :doh: All good though, a bit of a snip to remove the excess (thanks, Nate!) which gave the highland girls a bit of a scare :pfft: Put some sterilising alcohol on it, wrapped her up, and she was good to go. "Just the stones to go!", I was telling myself, and then I can worry about the hand later.
  • So wrapped the hand up ok, set up my stones and I was away. Shakey start, didn't wanna tip the barrel so I spent a little bit TOO much time placing the first couple, found the 80kg one a bit of a tricky shape, it rolled around on me a wee bit but didn't cause me too much grief. I got the 90 up pretty easy, and - thanks to a tip from Wookie - I placed the 95 in a way that made me get it up easy as well (it was a cube-shaped rock, real bastard!). Now the 120 gave me a few issues, lapped it, dropped it, didn't quite lap it, dropped it, third go I got it to the lap, and just managed to muscle it up.
    Came in under 60 seconds. I'm fairly happy with just completing this, as this was an event I wasn't sure about. Yesterday I had a crack at the 120 and got it up with a fair bit of ease, so wasn't too worried today. But, errr, turns out, if you try and lift 4 heavy stones before it, it makes it slightly more difficult (who'd have thought?!). Luckily for the Powerhouse boys, the barrels are a bit lower than what we've been training on, and the rocks are slightly easier (if you figure out their quirks) to lift than the plate stacks are.

SO ended up getting 3rd place overall, coming in behind Nate (2nd) and Wookie (1st), both of whom I never really expected to challenge :pfft:

Pretty happy with the placing, happy with the day out - thank goodness the Bay turned on the weather! - but man I'm that "sick" kinda sore right now. The kinda pain that makes you feel queezy :|

Learnt a few things, got a lot of good advice from my fellow competitors (big shout out to Nate and Wookie who were always quick to come and show you something if you looked like you were struggling), saw some amazing feats of strength, met Wookie, Big John, Morattigirl and Peachy for the first time, won a decent little bit of cash to take home, had the best hangi I've had in aaaaages to top it all off (Handi Hangi on Omahu Road, Hastings, recommended!) and got to cruise back in a muscle car to take the cake (and "shame" a few wannabes at the lights around Lower Hutt, challenge a Mustang in your "souped up" Accord :pfft:).

Cheers all who helped make this event great :clap: I'll be back at another one as soon as I recover :pfft:

Link to comment
Share on other sites
drizzt Veteran member

drizzt

Posted
  • Author
Posted

Thanks fellas :) As for vids/pics, I left my mum with the Video Camera and I'm yet to see what vids she took so I'll have a fiddle around with it later on :nod:

One of the ladies from the House made the trip up with a camera too, so we'll see what pics come out from there...

Link to comment
Share on other sites
drizzt Veteran member

drizzt

Posted
  • Author
Posted

Cheers Fellas :)

Nate - if The Wise One sets up a Wellington SM I'll train towards that, for now though, I think I'll continue chucking in implements on the end of sessions, or see if the House boys are keen to start up the Sunday implements sessions again. Really enjoy the general strength involved in it, which when it comes down to it is what I'm after I guess - strength applicable to every day things :nod:

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...