#drizzt

[drizzt]

12.06.2012 - Russian Strength, W1/D1

105 flat today woo boy! Definitely could be leaner so I'm going to up my activity, as I feel my food intake is heading in the right direction.

After some deliberation, I decided to start the Russian Strength Template today to lead me into the Nats. It's a 9 week program, and I've only got 8 weeks until Nats (7 if you included a deload week), so we're going to have to cut it a couple of weeks early. All good, I kind of anticipate (and intend) for this to shake the cobwebs out before Nats, and as I'll explain in another post, I'm not really gunning for any big numbers.

• Squats (sets x reps @ weight - RPE)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 3 @ 140kg
  Working
  6 x 2 @ 185kg (b) - 8-9
  Backoff Sets
  3 x 3 @ 140kg (b) - 9 (paused)
  
• Bench
  bar
  1 x 10 @ 60kg
  6 x 3 @ 105kg - 7
  
• DB Flyes
  3 x 10 @ 20lb/ps

Comments

• First day of the template, but 3rd day of squatting in a row, so I wasn't sure how the weights would feel. Answer; not too bad. Started off pretty quick, but I think I fatigued early. Combination of all of the squatting I've been doing lately, and just a general lack of fitness I think.
  Still, got through it ok in the end. Threw in some paused squats afterwards as I feel like my power out of the hole is a lot worse than it should be. Thinking I may do this after every squat session, back off to pauses.
  
• Bench was nice, fast, simple. All good.

Probably back in tomorrow for some assistance. Day 2 (deadlifts) on Thursday.

Vid is uploading now, will post shortly.

[drizzt]

[drizzt]

Drizzt: 18 month plan

Ok, well, as the new log title suggests, I've come up with some goals I want to meet. I've never really been one to set goals further out than a few months (often to my detriment), but I've decided to map out an 18 month plan, beginning with the Nationals in August, and culminating in the World Champs in Norway, November next year.

Time line of goals I want to reach:

• August 2012: 635kg total at the Nationals, in Dunedin. This is the Bronze total for 105kg lifters, and will qualify me for the Oceania Championships. This total is well within my grasp, having got a 685 in March at the CD champs (and I'm adamant that was a poor showing from myself). However, with such a short buildup after my 2 months away, there are quite a few unknowns for me. Hopefully I can hit this total with my openers (something like, 250/135/250), and then have a bit of fun with the 2nd and 3rd lifts. The Russian Strength program I'm currently doing will be crucial to all of my goals from here on out.
  
• December 2012: 750kg (gold) total at the Oceania Champs, in Sydney. Normally, such a large jump in total would sound overly ambitious, and make most people scoff - myself included! - but I don't believe I'm being too optimistic here. After the Nationals, I intend to start training and competing in equipment. With 18 weeks between Nationals and the Oceanias, I hope I'll have enough time to learn the ins and outs of equipment, and post improvements to my total accordingly. I don't hope to become a master of the squat suit/bench shirt in such a short space of time, but hopefully I'll be competent enough to post a total. 750kg is the target, but failure won't mean the end of my goals - it'll just give me a bit more time to train in the gear. Potentially enter the Bbro the month before the Oceanias, to get the feel of equipment in a comp situation.
  
• March-April, 2013: CD Champs, in Wellington (?). Only need to post a 575kg here (assuming I'm still U105!) to qualify for the nats, but this far out, I can envision it being used as further training in my gear for a comp situation.
  
• Augustish, 2013: National Champs (tbc?). NEED the gold standard (750kg) here, to qualify for my end goal - the World Championships. I'm supremely confident that with the addition of equipment, I can add the 65kg required in order to meet this standard. In fact - I believe I could get to this total without the addition of equipment, given the timeframe allowed between here and there, but lets not get too cocky :roll:
  At this competition, I should have had about a year in equipment, with 2-3 equipped comps under my belt. I'm hoping the experience will push me on somewhere close to an 800+ total (optimistically), and set me up for a decent final few months prep for the Worlds.
  
• November, 2013: World Champs, Norway! The end game! If all of the above goes well, this is where I'll end up. The rough goal is to hit the "elite" standard for my weight class (860kg for 105s) on the world stage, and represent my country with pride.

That's it! Now that I've got some goals down, I'm really looking forward to the training I've mapped out. Looking to move into town soon, and without a word of a lie, proximity to the House will be a factor in choosing a place to live. If I'm going to compete at the Worlds, I want to be spending most of my free time in the gym doing something. If not lifting, then stretching, GPP, learning, preparing. I'm ready to commit to this goal full time.

Stay tuned 8)

[cMac]

Good to see you back drizzt. Got a link to the Russian Strength Template?

[drizzt]

Cheers mate. Not offhand, no, but I'll post it up tomorrow (it's sitting in a templates folder at work)

[Phedder]

As I said on FB, you've got the drive, determination and ability to pull this off mate. Will be one hell of a journey to follow :nod:

It might pay to get in contact with Andy Mahon some time, he lifted at the Worlds last year posting an 855kg total and just put up 850kg at the South Islands (still gutted I couldn't make it :? ) in the U105s. He's a very friendly and approachable guy, I'm sure he'd be happy to answer any questions you would have about competing at that level. Tap into all the resources you can :nod:

[drizzt]

Cheers Phed, yep well aware of Andy, he's the man to beat in my class after all! :grin: Will try and catch him at Nats if he's around (I'm sure he will be, being a southerner?).

[HarryB]

I look forward to watching you compete in sydney! Awesome!

[drizzt]

I look forward to watching you compete in sydney! Awesome!

Cheers big guy! See you there.

13.06.2012 - Weary Wednesday

105 flat again. Think (hope) weight has stalled here, and maybe it'll start to go backwards as I continue to improve the diet and up the activity.

• OH DB Tri Press (sets x reps @ weight)
  1 x 15 @ 70lb
  1 x 12 @ 80lb
  1 x 10 @ 90lb
  1 x 10 @ 100lb
  
• Pushdowns
  4 x 12 @ stack
  
• Side DB Raises
  4 x 10 @ 25lb/ps
  
• Machine Shoulder Press
  4 x 10 @ 50kg

Comments

• Nothing to say really, just some basic assistance, all good. Also did a few sleds which got the glutes burning, but not enough to note. Deads tomorrow, amping for it.

[Gym rat]

That's awesome about competing at the 2012 oceania champs in Sydney and kick some Aussie butt for us Kiwis.

[drizzt]

Not competing yet, just need to do the work and I'll get there, cheers GR!

[red machine]

awesome set of goals there mate, look forward to fallowing along on the journey, no doubt you will get there and a hole lot more

[drizzt]

Cheers Red, appreciate it brother 8)

[drizzt]

14.06.2012 - Russian Strength, W1/D2

103.7 today. As expected I think the weight hit a bit of a ceiling at 105, expecting it to head up and down over the buildup to the nats, hopefully no higher than 105 though. 104 is ideal IMHO.

• Deads (sets x reps @ weight - RPE)
  bar
  1 x 5 @ 70kg
  1 x 6 @ 120kg
  1 x 3 @ 170kg
  Working
  
  
  
  
  
• Face Pulls
  4 x 10 @ 70
  
• Reverse Hyper Extensions
  4 x 10 @ 40lb
  
• Seated Cable Rows
  4 x 10 @ 60

Comments

• Ok session, deadlift feels slow but looks ok on film. Maybe a bit lazy on lockout not keeping everything nice and tight. Only the second dead training session since a couple of weeks before the CDs in March, so I anticipate things starting quite slowly here, as happened today. Need to find my line again, a few weeks over the bar should sort that.
  Went no belt for the first two sets, felt the lower back doing a bit too much work for my liking, so I chucked the belt on which took the focus away from there. Intend to slam the Reverse Hypers from here to strengthen the lower back, as it's a traditional point of weakness for me.
  Decided to combine my last two sets of 3 together to make 6 reps. Went oook, slight hitch on the final 2 reps to lock it out, kind of an automatic reaction where my right leg kicks up a tad. Don't mean to do it, it just happens when I'm in trouble haha. Probably would've got them without the "kick" but it certainly made things quicker than they would've otherwise been.
  
• Bit of back assistance to finish things off.

In on Saturday for some more Squats and Bench. Vid:

[Phedder]

Good speed on the deads :nod: I noticed you and MT are both wearing your Squat shoes, any reason for this? Easy way to add a slight deficit?

P.S. It's Thursday :pfft:

[drizzt]

Cheers Phed, and good spotting! You're right, we're just trying to add a bit of deficit to the lift :nod:

No, it's Friday today? :?

pretending I don't know what you meant

[M.T]

That's good spotting alright Sam.

[Phedder]

I see everything

Gave the squat shoes a brief try before myself, absolutely hated it :pfft: Felt like I couldn't engage my hammies properly and they shifted even more strain onto my quads, which I already have plenty of without the shoes. Interested to see how it works for you guys :nod:

[drizzt]

16.06.2012

105 flat again, big feed last night. No creatine at home though damn might have to stop in at work to grab some.

• Squats (sets x reps @ weight - RPE)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 2 @ 140kg
  Working
  6 x 3 @ 185kg (b) - 8-9
  
• Bench
  bar
  1 x 8 @ 60kg
  1 x 3 @ 100kg
  
• Chins
  3 x 5 @ bw

Comments

• Squats were all good, noticed as the working sets wore on the line I was squatting in got better, but the strength was going... which resulted in all of the sets feeling about the same difficulty.
  Hung around and did a bit of extra "unscheduled" work with OB1... ended up being a long session.
  
• Was scheduled to do some bench, but will go in tomorrow and do it instead.

Vid to follow a bit later.

[drizzt]

[drizzt]

17.06.2012 - Russian Strength, W1/D3

Didn't weigh myself, too scared after last night's food coma ha ha. Just in today to do yesterday's bench that I missed.

• Bench (sets x reps @ weight - RPE)
  bar
  1 x 8 @ 60kg
  1 x 3 @ 100kg
  1 x 2 @ 120kg
  Working
  7 x 2 @ 105kg - 8

Comments

• Pretty easy. Was intentionally conservative with the 1RM I put in as I eased my way back into the bench after the break, so will likely up the weight in a week or two when things are back to normal. Cheers OB, Quig and MT for the help today.

[M.T]

Good Bench mate chuck in 150 bro I look after ya :pfft:

[drizzt]

Good Bench mate chuck in 150 bro I look after ya :pfft:

You chuck in a 250 squat and we got a deal.

19.06.0212 - Russian Strength, W2/D1

105 flat.

• Squats (sets x reps @ weight - RPE)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 3 @ 140kg
  Working
  4 x 2 @ 185kg (b) - 8
  1 x 4 @ 185kg (b) - 9
  
• Pause Squats
  1 x 3 @ 160kg (b) - 8
  1 x 2 @ 160kg (no belt) - 9
  1 x 3 @ 160kg (no belt) - 10
  
• Bench
  bar
  1 x 8 @ 60kg
  Working
  6 x 4 @ 110kg

Comments

• Squats were mediocre, again, I was really keen mentally, but everything felt slow. Moved the stance in a smidgen on the 5th set, and it felt way better. This was where I decided to combine the final 2 sets into 1 set (i.e. 1 set of 4).
  Unfortunately, M.T was a bit eager with the camera, so shut it off while I was inhaling for the 3rd rep. Managed to flick it back on in time for the 4th, but you'll have to take my word that there were 4 reps in the set :pfft:
  Knocked out some paused squats as backoffs. Felt really good, considering 140 felt about that tough last week. The first set was so good, that I decided to go beltless for the remaining two sets. The second set of pauses wasn't great, but nailed the 3rd set pretty good. The 3rd rep was walking that 9/10 RPE line though.
  
• Bench was good, upped it today from the prescribed weight of 105 to 110. First few sets were kinda slow, but I remembered after watching the World Classic Cup that all of the benchers swelled their chests up massively, and the best ones had a really small ROM. Decided to give it a try, and whaddaya know, knocked a decent whack off my ROM, and the 4th-6th sets were pretty easy. Definitely have to keep working on this, pleasing that it came quite easily to me (lucky to have a big arse as it stayed nicely in contact with the bench).
  
• Ran out of time to do assistance, so will jump back in tomorrow for a quick one.

Vid to follow shortly.

[drizzt]

[Northland Powah]

Hi drizzt

Good to see you have a new goal to work towards! And good on you for aiming high! At the moment I'm on my second round of the base cycle of smolov and loving it. Although I've got a question for you... What did you do for you benchpress during your time on the base cycle? Did you follow a program or auto reg?