#drizzt

[Pseudonym]

Good choice of music, Keekmeister! ... Amazing indeed. :nod:

[drizzt]

Heh, cheers, Pseu. Was on our "Squat Playlist" today, and MT mentioned it would make a good backing track to the vid, so I chucked it on.

I'm actually uploading a better version of the vid now - during the encoding process I had some CPU slowdown which seemed to result in some stutter through the middle part of the vid. Fixed, just waiting on it to upload.

[teamfatboy]

Dayum!! That's awesome work bro!! Respect!

damn, the PC ate the rest of my post!

What I'd typed was:

:ditto: Oh yus - inspiring stuff. Oh, and MT's lifts looked really solid too - great worth, both of you.

Let's hope the tib.ant calms down quickly...there's a lot of year left ahead.

[drizzt]

Thanks TFB

[red machine]

Thanks bro! Just tryna close the gap

haha gap closed and well in truely passed!! and dear i say it, looked like more in the tank 8)

[Big john]

i take it back it wasnt the shoes.....it was the beard, automatic 20kgs carry over right there! :pfft: :pfft:

seriously thou awsome squating bro, no doubt in the depth :clap: :clap:

[drizzt]

haha gap closed and well in truely passed!! and dear i say it, looked like more in the tank 8)

Maybe for now but you won't be behind for long. And I've also gotta figure how I'm gonna get back under the 93kg mark :pfft: :pfft: :pfft:

There was a bit more there, but called it quits because a) the lower leg started playing up, b) I was running out of gas because of the long session :shifty:, and c) I didn't want to completely ruin my chances of completing the Intense Cycle by posting a higher 1RM It looks hard enough as is! - 117% of my base cycle 1RM, for a triple, 5 sessions in

i take it back it wasnt the shoes.....it was the beard, automatic 20kgs carry over right there! :pfft: :pfft:

seriously thou awsome squating bro, no doubt in the depth :clap: :clap:

Haha yeah that's something M.T and I agreed on before the cycle; beards throughout. Definitely some extra help from the beard there :nod: May or may not keep it for the Auckland comp, we'll see!

And cheers, but the 205, 210 and 215.5 were a bit shady IMO, maybe just there but not quite as deep as I like to get and the funky angle the camera was setup on doesn't help confirm depth too well (although it is hard when you have back and side spotters in the line of the camera - necessary though!). Thankfully the 220 was the best of all of the ones above 200, so no doubt the strength is there, just needa find my range :nod:

[bar-belle]

How's the leg Drizzt?

[startinfromscratch]

russian programmes reign!!

note to self - beard growing engage :pfft: :pfft:

[drizzt]

How's the leg Drizzt?

Not terrible, thanks for asking

Inflammation has died down, and it's not quite as painful as it was immediately after Sunday's session, but still some lingering pain and swelling. Particularly around the ankle strangely enough where a big lump had formed, which wasn't where the pain was worst (I was feeling it more mid-shin).

Saw The Doc today, who attributes it to my left foot being weak (moreso than my right one - again, probably stems from hip inbalance/right leg taking more load) :-s

Basically he says because it's weak, the front of the shin/TA muscle is taking the load (rather than the foot digging into the floor and spreading the load out), and this is tugging/tearing the tendon that wraps around the ankle (? I think - he showed me a model of the foot with the tendon that looks like a bandage). So this explains the inflammation around the ankle (the tendon being compromised), and the swelling of the TA - with the increases in squat weights, it's being worked harder than it has been before.

Long winded reply! Sorry you asked? :pfft: Cheers BB.

[drizzt]

russian programmes reign!!

note to self - beard growing engage :pfft: :pfft:

Beard = 10kg just like that bro

[Big john]

How's the leg Drizzt?

Not terrible, thanks for asking

Inflammation has died down, and it's not quite as painful as it was immediately after Sunday's session, but still some lingering pain and swelling. Particularly around the ankle strangely enough where a big lump had formed, which wasn't where the pain was worst (I was feeling it more mid-shin).

Saw The Doc today, who attributes it to my left foot being weak (moreso than my right one - again, probably stems from hip inbalance/right leg taking more load) :-s

Basically he says because it's weak, the front of the shin/TA muscle is taking the load (rather than the foot digging into the floor and spreading the load out), and this is tugging/tearing the tendon that wraps around the ankle (? I think - he showed me a model of the foot with the tendon that looks like a bandage). So this explains the inflammation around the ankle (the tendon being compromised), and the swelling of the TA - with the increases in squat weights, it's being worked harder than it has been before.

Long winded reply! Sorry you asked? :pfft: Cheers BB.

that been said, whats the remedy?

[tomsammce]

WOW STRONG PROGRESS!

[drizzt]

that been said, whats the remedy?

Couple of things:

• Need to force my feet into the floor/apart on the squat. As is, they're (well, the left one at least) inactive, "limp" was how the doc explained it :pfft: Just need to think about "activating" my feet, which is a weird notion :think:
  
• He's also given me some balancing exercises to do to strengthen the foot, basically improving the strength of the foot arch by standing one-footed in a specific way (can do this well on my right, but not left foot)

WOW STRONG PROGRESS!

Thanks bro! First year without rugby to interfere with the weights, so I'm hoping the strength gains continue like this to justify the year off :grin:

[drizzt]

14.06.11 - Smolov Switching Cycle, W1/D1

100.1 today :shifty: Finally plucked the nuts up to throw in the IF today, so this reflects more eating than would normally happen before a workout.

Funnily enough, I felt incredibly lethargic beforehand despite having extra food in me - was drifting off at my desk between 2-3.30, so needed a brutal plunger coffee to keep awake. Interesting.

• Bench (sets, reps, weights)
  Warmups
  1 x 6 @ 60kg
  1 x 3 @ 100kg
  1 x 1 @ 120kg (paused)
  Working Sets
  1 x 1 @ 137.5kg
  5 x 3 @ 122.5kg (1st and 3rd sets-pause on last reps)
  
• Squat Negatives
  Warmups
  1 x 6 @ 60kg (full range - dumped on last)
  1 x 2 @ 100kg (^^)
  1 x 1 @ 140kg (negative)
  1 x 1 @ 180kg
  1 x 1 @ 200kg
  Working set
  1 x 1 @ 225kg
  

Comments

• Bench was a mixed bag, 120 felt kinda heavy, so skipped the intended pause on 137.5... but it ended up flying up. So probably could've paused.
  The 5 x 3 was pretty tough, first set I pinged my troublesome left shoulder, and could feel it all the way down my upper arm. Still, managed to pause the last reps in the 1st and 3rd sets, but I'd be lying if I said these were easy.
  Just wasn't feeling it today.
  
• Squat negatives after bench, again, sore shoulder played a part here in effecting the grip a little. Weights didn't feel too bad on the back, but might have had the pins a bit too low, as had to drop a bit below parallel before the bar would hit them. Tried to go as slow and controlled as possible (no belt or sleeves or anything), but some of the warmups I got within an inch or two of the pins before having to dump the bar (probably just above parallel). 220 felt ok, felt like I got it to a pretty deep point before having to drop it, and it felt like ages lowering it (although it would, wouldn't it :pfft:)
  

So it wasn't a great workout today, I think the body is feeling a wee bit fatigued from the exertion on Sunday. Still, happy to get the work done :nod: Thursday is a light as day so we'll do some assistance and stuff then.

[HarryB]

14.06.11 - Smolov Switching Cycle, W1/D1

100.1 today :shifty: Finally plucked the nuts up to throw in the IF today, so this reflects more eating than would normally happen before a workout.

Funnily enough, I felt incredibly lethargic beforehand despite having extra food in me - was drifting off at my desk between 2-3.30, so needed a brutal plunger coffee to keep awake. Interesting.

• Bench (sets, reps, weights)
  Warmups
  1 x 6 @ 60kg
  1 x 3 @ 100kg
  1 x 1 @ 120kg (paused)
  Working Sets
  1 x 1 @ 137.5kg
  5 x 3 @ 122.5kg (1st and 3rd sets-pause on last reps)
  
• Squat Negatives
  Warmups
  1 x 6 @ 60kg (full range - dumped on last)
  1 x 2 @ 100kg (^^)
  1 x 1 @ 140kg (negative)
  1 x 1 @ 180kg
  1 x 1 @ 200kg
  Working set
  1 x 1 @ 225kg
  

Comments

• Bench was a mixed bag, 120 felt kinda heavy, so skipped the intended pause on 137.5... but it ended up flying up. So probably could've paused.
  The 5 x 3 was pretty tough, first set I pinged my troublesome left shoulder, and could feel it all the way down my upper arm. Still, managed to pause the last reps in the 1st and 3rd sets, but I'd be lying if I said these were easy.
  Just wasn't feeling it today.
  
• Squat negatives after bench, again, sore shoulder played a part here in effecting the grip a little. Weights didn't feel too bad on the back, but might have had the pins a bit too low, as had to drop a bit below parallel before the bar would hit them. Tried to go as slow and controlled as possible (no belt or sleeves or anything), but some of the warmups I got within an inch or two of the pins before having to dump the bar (probably just above parallel). 220 felt ok, felt like I got it to a pretty deep point before having to drop it, and it felt like ages lowering it (although it would, wouldn't it :pfft:)
  

So it wasn't a great workout today, I think the body is feeling a wee bit fatigued from the exertion on Sunday. Still, happy to get the work done :nod: Thursday is a light as day so we'll do some assistance and stuff then.

Man nice benching... you're a cats whisker away from a 3 plate bench! Nice.

[drizzt]

Man nice benching... you're a cats whisker away from a 3 plate bench! Nice.

Thanks bro, can (and have recently) hit a 3plate, just following a fairly low-vol bench template alongside Smolov - the Brad Gillingham 12 week program, using 140 as our programmed max.

I think we're called on to hit a 140 single next week (will see if we can do that with a comp pause), but it usually goes heavy single followed by 5x3 or 3x5 at a slightly lighter weight. Then a light day a couple days later.

All in all though, we'll be happy for any increase we can get on bench while we're smashing squats, and take it as a bonus :nod:

[bar-belle]

Long winded reply! Sorry you asked? :pfft: Cheers BB.

that's ok Drizzt...I feel very well informed now :grin:

[drizzt]

16.06.11 - Smolov Switching Cycle, W1/D2

99.2 today. Walked home yesterday for cardio (roughly 1hour 20mins from work to my front door).

• Light Bench (sets, reps, weights)
  Warmups
  1 x 10 @ 60kg
  1 x 5 @ 80kg
  Working Sets
  2 x 8 @ 102.5kg
  
• Power Cleans
  8 x 3 @ 60kg
  
• Russian Twists
  3 x 10/ps @ +5kg
  
• Band Crunches
  3 x 10 @ green band
  

Comments

• Just bench and powercleans today. Bench was ok, fairly easy.
  Powercleans were ok too, been a while since I've done 'em and was nice to go at them again. Tried to get some kick off the legs, think they'll be a bit bruised up in a day or two!
  And did some core work for the first time in a while, alongside the usual agile 8/shoulder mix.
  

Not much to say, light and easy, still feeling quite lethargic, think it's the switch in eating times. Hopefully get used to it in time for Tuesday next week.

[drizzt]

18.06.11 - Smolov Switching Cycle, W1/D3

99 flat today.

• Sleds (sets, reps, weights)
  2 x 12 lengths (6forward/6reverse) @ 70kg sled
  
• Leg Extensions superset with Seated Calf Raises
  3 x 10 @ 75/10 @ 50
  
• Preacher Curls (ez bar)
  3 x 10 @ 10kg/ps
  
• Skullcrushers (ez bar)
  4 x 10 @ 15kg/ps (after last set, Rope Pushdowns dropset, 30 reps @ 20)
  
• SSB Box Squats
  1 x 3 @ 60kg
  12 x 2 @ 100kg
  
• Rear Delt Raises
  3 x 10 @ 10lb
  
• DB Rows
  3 x 10/ps @ 75lb
  

Comments

• Pretty basic session today, nothing was scheduled for Smolov so we just wanted to get some assistance done. About halfway through, we decided to do tomorrow's scheduled box squats as well, as it would save us the trip in tomorrow for what would otherwise be a really short session.
  Nice change of pace from all of the squatting, to do a bit of a bodybuilding style of routine.
  

[drizzt]

21.06.11 - Smolov Intense Cycle, Week 1, Day 1

99.2 today.

• Squats (sets, reps, weights)
  Warmup sets
  1 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 2 @ 120kg
  Working Sets
  1 x 3 @ 142.5kg
  1 x 4 @ 165kg (+b)
  3 x 4 @ 187.5kg (+b/kw)
  1 x 5 @ 187.5kg (+b/kw)
  
• Bench
  Warmup sets
  1 x 8 @ 60kg
  1 x 3 @ 100kg
  1 x 1 @ 125kg
  Working Sets
  0 x 1 @ 140kg (pause too long)
  0 x 1 @ 140kg :doh:
  1 x 2 @ 125kg (missed 3rd)
  1 x 3 @ 120kg (dropped weight down)
  1 x 2 @ 120kg (missed 3rd, threw it in)
  

Comments

• Ok, very tough start to the new cycle!
  Squats actually started off well, but it seems whenever my warmups are feeling great, the top sets never feel as good, and vice versa.
  I knew at 165 (without wraps) that the 187s were going to be rough, and they were. Depth was shady for most sets. Tried the used THPs that I bought recently, but I just didn't feel the same pop that I get from the Titaniums. In fact, to spare the TA muscle, I did them slightly loose, and felt nothing at all out of them... stink. Will try them again tighter at some point, but didn't want to fudge around too much on a day when I was finding it pretty tough.
  Switched back to the titaniums which made things slightly better, but still tough.
  Hopefully just first day blues, because the weights certainly don't let up from this point!
  
• Went from an average squat session feeling pretty good (in that I had beaten it \:D/ )... but unfortunately, things didn't quite follow how I was feeling.
  Warmups were ok, shoulders were surprisingly good, 125 felt great, but the hips were cramping when I tried to get the legs wide as I like to do, so that forced me to move them in closer than normal.
  Anyway, went for a pause on the (prescribed) single at 140, and M.T made me hold it for (what felt like!) a 2 count, where I was expecting a "Press!" command as soon as it was motionless. This threw me off pretty bad and I barely got it off the chest before stalling. Not entirely his fault, probably should've explained I was going for a comp command situation rather than a "pause at the bottom" kinda rep (if you get the distinction I'm trying to make). In all honesty, though, I probably wasn't strong enough today to get the pause even if it was what I had expected, only myself to blame there. Maybe a touch and go could've been grinded up on this attempt instead of a pause, but guess we'll never know...
  Anyway, things just got worse from here! Had another crack at the 140, tng, but stalled at the same spot I failed the previous attempt at - think the first rep both mentally, and physically drained me, so I cut my losses and threw it in here.
  Then, was supposed to get 5 sets of 3 @ 125kg. Got 2 reps on the first set, and stalled again just off the chest on the 3rd. Very pissed off at this point.
  Dropped the weight 5 kilo, got 2 reps ok, but the 3rd was a grinder. Pisses me off further.
  Next set, I fail the 3rd. Lose hope and cut the bench session here for me.
  I know a lot of my failure today was in my head, I think the first miss at 140 just hammered my resolve and I subconsciously threw the towel in from that point. No excuses either because the body was feeling good (apart from a bit of hip cramp but truth be told that didn't affect much). The thing is, this would've gone up (paused) last week going by the way 137 flew up, so I know the strength is there. Just maybe adding the squats back in had something to do with my failures.
  

So, a tough reintroduction to the workload after a couple of cruisy weeks. To be expected I guess.

Bench sucked, but I suppose if I'm gonna miss reps on squats or bench, I'd definitely rather I missed bench reps. And that cheered me up a little - the fact I haven't missed a squat rep yet. Lots of ugly ones, yep, but I've got them out some way or another.

The squats being so tough has also strengthened my resolve for the program somewhat, as I know it can only be good for my max :grin:

Enough whinging, this has been cathartic for me though Looking forward to Thursday.

[runveerun]

You gotta take the good days with the bad sometimes! You have had such a fantastic run this is a mere blip in the radar! You can never tell somedays I feel good and have a crappola train and vise versa!

[drizzt]

You gotta take the good days with the bad sometimes! You have had such a fantastic run this is a mere blip in the radar! You can never tell somedays I feel good and have a crappola train and vise versa!

Thankya Vee, funny how it all works, huh. Was feeling great today, everything seemed to be going my way.... until the workout :pfft:

Ah well, always Thursday to make up for it.

[Old Bull]

Work sets on the Squats were pretty good Drizzt, especially for a period of no squatting, and to come straight back and go to 187.5kgs good work bro :clap: :clap:

[drizzt]

Cheers OB1, yeah I wasn't too disappointed with the Squats, just happy to have completed the reps really. A lot of this program seems to be just about survival :pfft:

I am annoyed at my bench performance, but that's probably moreso at myself for not being mentally there for it, than anything else..