#drizzt

[drizzt]

04.12.11 - Mucking around

102.7

• Prowler (sets, reps, weights)
  4 lengths @ 40kg on the horns
  
• Log Press (assuming the log weighs 30kg?)
  1 x lots @ log
  1 x 2 @ 70kg
  1 x 2 @ 90kg
  1 x 1 @ 100kg
  1 x 1 @ 110kg [+10kg PB]
  1 x 1 @ 120kg [+20kg PB]
  
• Overhead Log Squats
  1 x 2 @ 70kg
  1 x 5 @ 50kg
  1 x 6 @ 50kg
  1 x 10 @ 50kg
  1 x 15 @ 50kg
  
• Standing Calf Raises
  1 x 50 @ 40kg
  
• Prowler Pull/Push (pull 1 length with rope, push it back to the other end with the low bars)
  4 @ 40kg Prowler

Comments

• Another muck around today! Logs were fun, we all ended up cutting our hands up pretty bad, and probably now have some kind of disease, but we hit some PBs.
  We weren't sure if the log was 20, or 30kg, but I looked at some old pics of me doing it a year or two back, and it looked like 100kg (previous PB) was 35kg per side... which would indicate a 30kg log. So the numbers above reflect that.
  120kg was a big grind, again, locked the left out ok but the right was slow to get there. Wouldn't have passed in an oly comp as the arms dropped once or twice :pfft: But I'll take it however I get it up in the gym.
  
• Overhead squats were awesome! Good for the heart and work almost every part of the body. Once we started getting the technique down, we found it a wee bit easier, so hence why the reps started climbing.
  
• And finished with some token calf raises - just wanted to see how many I could get with what was on there, and then MT beat me by 2 :x Calves were too pumped to try again but I'll beat it next time, just aimed for 50 at the time because it was a nice round number :pfft:
  Oh and Prowler push/pull was good, last time we did this was probably the closest I've ever been to throwing up after a training session, this time I didn't find it quite as hard, so maybe my cardio isn't as bad as I thought? Or maybe we just went more flat out the last time Either way good way to round it out.

Then finished with a whole chicken from Nandos =P~ Will upload some vid of our log presses soon.

[drizzt]

[drizzt]

05.12.11 - Still Mucking Around

103 flat.

• Squats (sets, reps, weights)
  bar
  1 x 10 @ 60kg
  1 x 6 @ 100kg
  1 x 4 @ 120kg
  1 x 3 @ 140kg
  1 x 3 @ 160kg (b)
  1 x 3 @ 180kg (b)
  1 x 6 @ 140kg (b)
  1 x 10 @ 100kg
  
• GHR
  3 x 6 @ +10kg
  
• Russian Twists
  3 x 10/ps @ +5kg
  
• Leg Extensions
  3 x 12 @ ? (moderately heavy)

Comments

• So decided to get back into some semblance of moderate weights today, and the best way to kick that off is with some squats!
  Hadn't planned on it though, so the shorts were on the precipice for the 180kg set :pfft: Hence why I didn't take it any higher than that, although I would've liked to I didn't want to risk a blowout. Should really keep my soft suit in my bag :shifty:
  180 felt nice and casual though, love being able to say 180 is a casual classic-style repping weight these days, feelsgoodman.
  
• Rest was filler, delts are fried from the board bench and log pressing over the weekend, so kept it lower body today. GHRs felt close to tearing something in my hammies :shock: So didn't rep as high as I would/could with the 10kg. First time doing the Russians for a while, very tough! And leg exts were reallllly slow and controlled on the way up and down, giving the quads some much-needed work after neglecting them for a while.

Kinda want to do an APRE prog for the next wee while, but honestly, without a template I don't trust myself to do the work. At least with Smolov it's telling you to get in there and squat crazy amounts, without the template telling me to do it, I don't believe I'll find the "need" to

We'll see how it pans out, may try APRE style until xmas, and if it isn't working, switch to a program to kick the new year off :nod:

[Phedder]

We'll see how it pans out, may try APRE style until xmas, and if it isn't working, switch to a program to kick the new year off :nod:

I'd definitely suggest trying it out until xmas, at least. If anything, I found it a really enjoyable way to train for a while. Had a few too many niggles get in the way, but I really enjoyed every session. Being able to push further or hold back a little can be quite comforting.

I too feel that I need something a bit more concrete to keep me honest (will start on that soon, I swear :oops: ) but considering the progress you've made this year and all the programs you've followed, auto-regging could be a nice break, both mental and physical, from the demands of sticking to a program. Could work on a few other areas that wouldn't usually get preference, like taking that house vertical jump record for one

[drizzt]

Hey cheers Phed Yeah I can just see myself wasting the next few weeks mucking around, but maybe that's what I need after a good 6-8months templated training.

My gains came from pushing beyond what I thought I was capable of, and the only reason I did so was due to a template telling me to, I definitely don't believe I would push myself as hard on my own accord

But all good, as I say will ride out an auto-reg kinda thing until at least Xmas (training partner is away for New Years anyway) and see how it goes. Will try my best to push myself :pray:

Will see if I can remember to add the PRE (Perceived Rate of Exertion) notes to my logs/think about it during training.

[drizzt]

Just been struck by a thought... there is enough time for a Smolov Base before New Years... it'll get me a wee bit closer to my 300 goal... will think about it today :think:

[tinytraps]

Just been struck by a thought... there is enough time for a Smolov Base before New Years... it'll get me a wee bit closer to my 300 goal... will think about it today :think:

DO IT :twisted:

[drizzt]

Yeah leaning toward it now... thinking it could be good to try a few things; run a Smolov Jr for bench alongside it, underestimate the 1RM a tad which will allow me to cut rest periods, go classic style for it, and drop everything deep.

Plan is forming, will start tonight if so :nod:

[M.T]

Just been struck by a thought... there is enough time for a Smolov Base before New Years... it'll get me a wee bit closer to my 300 goal... will think about it today :think:

DO IT :twisted:

Does anyone else have a crazy TP or just me? All Aboard the SMOLOV train \:D/

[drizzt]

Yeah fugg it, lets do it. Only got so long before CDs anyway, shouldn't be wasting time just because it's nearly xmas.

Gameplan:

• Smolov Base Cycle. Not exactly an ideal start to the template tonight, having squatted last night, but works best in terms of timing. This will be Tue-Thur-Sat-Sun.
  
• I estimate my wrapped max to be somewhere in the vicinity of 270-280, and my raw to probably be around 230-240.... for the purposes of this program, though, I'll punch in a 220 max for a couple of reasons. Firstly, I'd like to cut the rest periods down and make it a bit higher intensity than the first run through. Secondly, I don't want to wrap at all for this cycle, and want to go beltless as long as possible, so the lower weights should help with that. Finally, I want to run Smolov Jr for bench alongside the full squat prog, so a little extra energy from slightly lower-weighted squats should help. I can always up the entered max if I'm finding things too easy.
  
• As mentioned above, Smolov Jr for bench. This will be tough looking at the volume required as my shoulders have never taken this sort of volume, but it will be a good challenge and I need to up my pathetic bench, so this is my penance :grin:
  
• I also want to see how adding some quick banded deads after the final session goes, I want to continue working on this lockout issue. If it gets too tough to maintain though I will drop it.

This is only a 3 week program (final Squat session on Xmas, test day on New years like this year was \:D/), but it will be an all out assault. Hopefully I can finish up with a wrapped - TO DEPTH! - 280+ squat, and maybe a raw 240ish to go with it.

[Phedder]

You're insane. It's a good thing :grin:

[drizzt]

What can I say, I love to squat. Plus, the sooner I knock this 300 over the sooner I can get into some equipment 8)

[tinytraps]

THis sounds like an awesome plan bro :grin: One of the guys that works with me ran smolov jr got 15k out of it the first time he ran it. Please, please please stay in the 105s

[drizzt]

THis sounds like an awesome plan bro :grin: One of the guys that works with me ran smolov jr got 15k out of it the first time he ran it. Please, please please stay in the 105s

Cheers bro honestly 3 weeks of it doesn't sound too daunting to me after doing the full 13, I'm probably more worried about how the bench will go.

Would be stoked if I could get a 15kg gain on it!

And I actually don't believe I could get to 93s without losing too much strength these days... but heck I could end up in the 120s if I don't control this eating :pfft: MT and I are seeing a dietician tomorrow, so we'll see what she recommends :nod:

[drizzt]

06.12.11 - Smolov Base Cycle, W1/D1

103.2.

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 10 @ 60kg
  1 x 6 @ 100kg
  1 x 4 @ 120kg
  1 x 2 @ 140kg
  Working
  4 x 9 @ 155kg (+b for last 2 sets)
  
• Bench
  Warmups
  bar
  1 x 10 @ 60kg
  Working
  6 x 6 @ 102.5kg (very last rep had to be repeated)
  
• Face Pulls
  3 x 12 @ full stack
  
• Band Pressdowns
  3 x 25 @ yellow band
  
• Calf Raises
  1 x 50 @ 40kg

Comments

• Welcome back to Smolov! :grin:
  Realised how unfit I am again :pfft: Despite squats yesterday, I wasn't really feeling spent at all, just the glutes were feeling it quite hard later in the sets... and the lungs found it a bit tough from rep 6 on!
  First 2 sets I went beltless, but due to how tight the glutes were getting, I belted up for the final 2 sets just to be sure and it definitely gave me a boost. Reps were all deep as.
  Now that I'm out of the lower rep stuff (well, most of the time), I'm thinking more about the force I apply to the bar. I'm aiming to squat 280 at least at the end of this cycle, so I want to apply 280kg of force to the bar every rep, and treat it like I'm pushing something much heavier. As a result of that small mental cue, I found I was hitting the reps a hell of a lot faster than I have been in the past. Power, power, power is the theme.
  
• Bench was pretty good actually, the first 5 sets were awesome, nice and fast, rests weren't that long... and then the 6th AND FINAL rep of the 6th AND FINAL set, the shoulders just said "f*ck it, we're out", and stopped lifting, could barely help MT spot the bar off me ha ha. So took a rest for about 20 seconds, and busted out the final rep. Almost missed lockout again here but managed to rack it myself so I'll take that :shifty:
  With how fried the delts were yesterday and today from the weekend's shenanigans, I'm pleased that this came out pretty good. Early days yet, but we'll see how they take to the volume :nod:
  
• As suggested by all of the templates we looked at, we did a row-type movement (face pulls) and lots of light band pressdowns as assistance for the Smolov Jr Bench. Good pump, good bit of swole to finish on.
  Token calves we will throw in this light hi-rep set every session, see how it goes.

Exciting! Man it feels good to be back in Smolov territory, I love it 8)

[drizzt]

08.12.11 - Smolov Base Cycle, W1/D2

103.9 today (started creatine loading, not surprised...)

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 6 @ 100kg
  1 x 4 @ 120kg
  1 x 2 @ 140kg
  Working
  5 x 7 @ 165kg (b)
  
• Bench
  Warmups
  bar
  1 x 5 @ 60kg
  1 x 2 @ 100kg
  Working
  7 x 5 @ 110kg
  
• Lat Pulldowns superset with Band Pressdowns
  3 x 12 @ 40kg & 3 x 25 @ yellow band
  
• Standing Calf Raises
  1 x 50 @ 40kg

Comments

• Ok session today, however the terrible adductor pain surfaced again! :x I think because the weights weren't that heavy today, I was able to push through it, but another set or two and I think the pain would've got too bad. As it was, it felt pretty horrible when benching. Calmed down slightly after copious amounts of tiger balm though.
  Squats actually felt really powerful despite the adductor soreness, however form has gone to crap a bit, ha ha. I think this is partly because I haven't been wearing my squat shoes, so the balance is a bit wonky. Depth was there or thereabouts for the most part, with the heels on though I feel like I get a bit deeper - I felt in my head like these reps were all deep as, but the deepest was only an inch or so below parallel... just a slight difference to my style without the shoes which makes me not get as deep as I'm thinking.
  On another note; squat shoes have almost had it :cry: Was wearing them around today/for a warmup set, and the heel on one has almost completely evaporated :pfft: Bit disappointed by that, because these are only 6-7months old, I've only ever used them to squat, and one shoe is fine. Loved them at first but this isn't good. Gonna see if I can get the back of them steel capped by Mister Minit or something, as half the reason the heel is deteriorating is due to digging it in when I wrap my shoes (but I find it odd that only one is busted and not the other - and I do only do it on the rubber mats because it slips on the wood otherwise...). They will have to be purely training shoes from now, will be in the market for another pair probably after xmas.
  
• Bench was awesome! Didn't miss any reps, everything, including most of the final set, was nice and fast. Pretty pleased with 7 x 5 @ this weight. Weekend will be tough though - 8 x 4 @ 117 on Saturday, followed by 10 x 3 @ 125 on Sunday :shock: :shock:
  
• Aaand token assistance to finish, including the prescribed upper back movement and the hi-rep pressdowns. Plus my calf swole-ing.

Also had some stink but not really surprising news - MT is gonna have to pull out of this Smolov cycle. He had surgery on his throat today, and wanted to get back early (after the weekend) but his doc has told him no gym for at least a week, followed by only light stuff the following week... which is the Smolov duration! So I'm recruiting my bro to be my partner, and he'll go through the Base with me (and continue on to do the rest, he reckons!). Gives me time to try and get closer to MT's bench, ha ha :grin:

[drizzt]

Sets 2 and 5 from today, 'scuse the horrid form! :shifty:

[Phedder]

squat shoes have almost had it...will be in the market for another pair probably after xmas.

Sorry to hear, what brand were they?

Let me know when you're keen on ordering some new ones, I'll probably be looking to get some around the same time. A few more people and shipping might be negligible

He had surgery on his throat today, and wanted to get back early (after the weekend) but his doc has told him no gym for at least a week, followed by only light stuff the following week

Crazy bastard! Not only does he follow you into smolov again, he wanted to do it after throat surgery! Get some rest, heal, and enjoy xmas and new years MT

[drizzt]

Sorry to hear, what brand were they?

Let me know when you're keen on ordering some new ones, I'll probably be looking to get some around the same time. A few more people and shipping might be negligible

They were Ristos, bro. Went well at first, but the wood on the back begun to compress a bit, got a slight crack in the lacquer(?), the wood behind it got a bit of a chip, and from then it was all down hill. The rubber started seperating from the sole, and wood keeps chipping off. Now I can't walk around in them without the rubber flapping off the sole :roll: Not good, will adjust my rating in the Lifting Gear review thread. I realise it has a bit to do with my wrapping, but I wrap the other leg the same and that shoe has stood up comparatively awesome.

Yeah will sing out when I get some, probably some time in January (see how the funds are after the xmas craziness). Thinking maybe Do-Wins, or Adidas of some sort...

Crazy bastard! Not only does he follow you into smolov again, he wanted to do it after throat surgery! Get some rest, heal, and enjoy xmas and new years MT

Yeah we had known about this when I said I was keen to do Smolov, and I was sceptical he'd be good enough in time.. but all good, as you say heal up, it'll probably do him just as much good to have some time off. We've been pretty full on all year :nod:

[Phedder]

They were Ristos, bro.

:shock: From the little research I've done over the last few days, Ristos seemed to be the most highly recommended. Might be worth an email to them see if it could have been a faulty bunch or anything?

probably some time in January (see how the funds are after the xmas craziness). Thinking maybe Do-Wins, or Adidas of some sort...

That's all good, I'll need a bit of time to save after I order my belt and sleeves anyway. From memory, didn't SamuelNZ get some of the Rogue Do-Wins? He was pretty happy with them at first, any idea how they've held up?

[drizzt]

:shock: From the little research I've done over the last few days, Ristos seemed to be the most highly recommended. Might be worth an email to them see if it could have been a faulty bunch or anything?

Ha ha, that's exactly why I bought them! Reviews everywhere spoke glowingly of them. And I must say they aren't a bad shoe at all, just the durability is not up to scratch for powerlifting IMHO, especially if you wrap.

Check out my (re)review here.

From memory, didn't SamuelNZ get some of the Rogue Do-Wins? He was pretty happy with them at first, any idea how they've held up?

Yeah I actually checked his out today (we keep them in the same spot). They aren't quite as pretty as the Ristos, but they do look like they could take a beating! I believe they are used by some people for Crossfit from memory? And that is a pretty vigorous way of working them out! Heel was probably slightly lower than the Risto though... but yeah I'll do some more research when I have the time :nod:

[M.T]

Cheers Phedn but Drizzt is the crazy one I just try keep up. Resting is boring me silly already (day 1) but can only do me good never really fully deloaded after Nov Comp and straight into Smolov was probably going to burn out or injure myself sometime soon.

[testtubebaby]

He had surgery on his throat today, and wanted to get back early (after the weekend) but his doc has told him no gym for at least a week, followed by only light stuff the following week

Crazy bastard! Not only does he follow you into smolov again, he wanted to do it after throat surgery!

hardcore!

[red machine]

faaaark back into it at, you crazy bugga, but i reakon its a great time to get some solid gains while others rest, we become stronger 8)

[drizzt]

faaaark back into it at, you crazy bugga, but i reakon its a great time to get some solid gains while others rest, we become stronger 8)

Definitely bro! I'm always reminded of a saying that keeps me going:

"While you sleep, your rival is training"

Or something like that I just figure while everyone else is stuffing themselves with xmas pudding, I'll take the advantage to squat and get stronger 8) (and then go have some xmas pudding :pfft:)

10.12.11 - Smolov Base Cycle, W1/D3

103.9 today, expected to be up a tad as my dietician has made me start having breakfast, whereas I used to fast until post workout. Also 3rd day of creatine loading, and 2nd day of Beta Alanine (not sure what effect if any that will have on weight)

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 6 @ 100kg
  1 x 4 @ 140kg
  1 x 2 @ 160kg
  Working
  7 x 5 @ 175kg (belt for last 4 sets)
  
• Bench
  Warmups
  bar
  1 x 6 @ 60kg
  1 x 5 @ 100kg
  Working
  8 x 4 @ 117.5kg
  
• Band Pressdowns superset with Seated Pulley Rows
  3 x 25 @ yellow band & 3 x 12 @ 60kg
  
• Calf Raises
  1 x 50 @ 40kg

Comments

• Ok day today, felt like my balance was a bit better. However Doc tells me the pelvis is a bit out of alignment again, you can probably notice my body rotating a tad on the squats. Would also explain why the adductor on one side (right) is in more pain that the one on the left.
  Managed to go beltless for the first few sets ok (strong forward core), but started to tire so chucked the belt on for the final 4.
  Felt like the technique probably got better as it went along. First couple of sets you're fresh, but technique is rusty, however because you're fresh you can get through it no troubles on strength alone. But by set 3-4, the tiredness is beginning to kick in, and you need to think about tech more to get through it. Set 5 and 6 begin to feel a little better because you're more focused, and you can't rely on your strength so much to blast you through the sticking spots, then by the time set 7 rolls around, you're tired, but your technique has been forced to improve to get you through it. Well.. that's my theory anyway! And that's why I think lots of squatting can only improve technique over time
  Back tightness still need to remember to think about. On the reps I did think about it, they felt really good, but as I tired further, I dipped forward a bit because it wasn't so tight.
  Have also been thinking about sitting back more to negate the flat-sole difference, so you'll notice a bit of an exaggerated start in my video. Just me remembering to load my hammies and glutes (which I don't need to "remember" to do so much in Heels).
  Can't wait to get back in the heels, may glue the rubber back on tonight and see if they hold out for tomorrow's 10 x 3.
  
• We then went for a break to have some coffee and a bit of lunch, just cut the sessions into two so the bench isn't under so much pressure, especially seeing as the volume is quite high on the weekends for both programs.
  So came back and got into it quite well. Tech felt pretty good, weight didn't feel terribly heavy. 4th rep begun to feel tough from about set 4 onwards but never really at a "grinding' situation.
  Stoked with how bench is coming along right now! 10 x 3 @ 125 tomorrow should be pretty tough though so won't be getting too cocky just yet. Shoulders are handling the workload quite well I feel (touch wood).
  
• Usual row/band pressdown/calf raises to finish. Will up the reps on calves by 5-10 per week.

Video uploading now.