#drizzt

Northland Powah · May 29, 2013

Haha nice vid. Especially the end!

drizzt · May 29, 2013

Yeah the fish eye lens gets some unintentionally interesting action in sometimes :-s

drizzt · May 30, 2013

30.05.2013 - RTS Training, W5/D3

102.3kg bodyweight today, I'm ok with the fluctuating between 102-104. Will just eat more on the days I weigh in lighter, and stick with the status quo on the heavier days (which seems to lose weight slowly).

Shirt Bench
bar x 10
60kg x 10
100kg x 5
120kg x 3
Add Custom Super Katana (very loose)
140kg x 3 (3-board)
160kg x 1 (2-board) @7
170kg x 1 (2-board) @8
170kg x 1 @10
Swap Super Kat for 46 F6 (new, unused)
170kg x 2 (3-board) @9
Swap 46 F6 for 48 F6 (old, loose)
145kg x 2 @9
140kg x 2 @8.5
140kg x2 @9
Squats
bar x 10
60kg x 10
100kg x 5
140kg x 4
180kg x 4 @7.5
190kg x 4 @9
180kg x 4 @8
180kg x 4 @8.5
180kg x 4 @9
Military Press
bar x 10
40kg x 6
60kg x 6 @7
70kg x 6 @9 (overshot a little)
65kg x 6 @8
65kg x 6 @9
65kg x 6 @10

Comments

Tried out different bench shirts tonight. Raw bench is almost matching the loose F6 bench. Beltless squats still not pretty weights-wise but are improving slightly every week.

drizzt · May 31, 2013

31.05.2013 - RTS Training, W5/D4

103.4, kilo up on yesterday, decent.

Deadlift +chains (+30kg chain weight)
bar x 10
70kg + chains x 10
120kg + chains x 5
170kg + chains x 4
210kg + chains x 4 @7
230kg + chains x 4 @9
220kg + chains x 4 @8
220kg + chains x 4 @8
220kg + chains x 4 @8
220kg + chains x 4 @9
RAM Bench
bar x 10
60kg x 10
100kg x 5
120kg x 3
Add RAM
140kg x 4 @8.5
145kg x 4 @9
140kg x 4 @8.5
140kg x 4 @9
Pendlay Rows
bar x 10
60kg x 6
80kg x 6 @7
100kg x 6 @8.5
100kg x 6 @9
100kg x 6 @10

Comments

Ok session, deadlifts were slower than usual but not too bad.

Vid to follow a bit later, sorting out a new editing program to use.

drizzt · May 31, 2013

Yep, a bit late, up watching the cricket...

drizzt · June 1, 2013

01.06.2013 - RTS Training, GPP

Assistance
Side lying external rotations 3 x 10
Peterson step ups 2 x 10 (per leg)
Single-leg RDLs 2 x 10 (per leg)
Spinal Traction (hanging and swiss ball)
Hanging Leg Raise 2 x 10
Lever Rows 2 x 10
Rowing Machine (target BPM = 180, recover to 166, 5%)
3mins to get to 182bpm/1min rest to 166
1.5mins to get to 180bpm/1min rest to 166
1min to get to 180bpm/1min 20secs rest to 166/stop here

Comments

Quick session (did do GPP this time last week, just didn't log it). Need to find where my heart rate monitor is to make these sessions smoother...

drizzt · June 3, 2013

03.06.2013 - RTS Training, W6/D1

Suit Squat w/ wraps
bar x 10
60kg x 10
100kg x 5
140kg x 5
180kg x 3
200kg x 1
Add 44 Super Cent (straps down), Belt
220kg x 3
260kg x 2
Add Wraps, Straps up
300kg x 1 @8
272.5kg x 6 @10
260kg x 6 @10
3ct Pause Bench
bar x 10
60kg x 10
100kg x 4 @7.5
110kg x 4 @9
105kg x 4 @8
105kg x 4 @8
105kg x 4 @9
Close Grip Floor Press
bar x 10
60kg x 8 @7
100kg x 8 @9
100kg x 2 @9.5
100kg x 2 @10

Comments

6 rep sets in full gear... 'nuff said.

drizzt · June 4, 2013

04.06.2013 - RTS Training, W6/D2

103.3kg bodyweight.

Deadlift w/belt (to x1 @8, drop to x6 @10, fatigue 4-6%)
bar x 10
70kg x 10
120kg x 5
170kg x 2
220kg x 1
Add belt
250kg x 1 @7
265kg x 1 @8
250kg x 6 @9.25 (fairly certain 1 more was there, little bit of doubt though)
240kg x 6 @9.5
Bench (touch and go) (to x6 @10, fatigue 4-6%)
bar x 10
60kg x 10
100kg x 6
120kg x 6 @9
125kg x 6 @10
120kg x 6 @10
SSB Squat (to x11 @ 9 --> x3 @10 (--> x2 @10), 2 activation, single drop)
bar x 11
60kg x 11
100kg x 11
125kg x 11 @9 (rest 30secs)
125kg x 3 @9 (rest 30secs)
125kg x 3 @9 (rest 30secs)
125kg x 3 @10 (target hit, stop)

Comments

Decent session, 6 rep sets aren't so bad raw. SSBs were brutal as always though, large hate on for them. 11 reps too.

drizzt · June 6, 2013

06.06.2013 - RTS Training, W6/D3

103.7kg, only a few hundred grams up despite a very large binge last night.

Shirt bench (to x1 @8, drop to x6 @10, fatigue 4-6%)
bar x 10
60kg x 10
100kg x 5
120kg x 3
Add 48 F6 (very loose)
140kg x 1 @7
150kg x 1 @8.5
135kg x 6 @10
130kg x 6 @10
Pin Squat (to x 4 @9, fatigue 4-6%)
bar x 10
60kg x 10
100kg x 5
140kg x 4 @8
180kg x 4 @9
170kg x 4 @9
Push Press (to x8 @9 --> x2 @10 (-->x1 @10), 2 activation, single drop)
bar x 10
40kg x 8
60kg x 8
80kg x 8 @8
90kg x 8 @9
90kg x 2 @10

Comments

Shirt bench is close to my raw bench from earlier in the week. Pin squats were set a couple inches lower than the previous time doing them so I found them quite tough. Push press felt snappy, but fatigued quickly.

drizzt · June 7, 2013

07.06.2013 - RTS Training, W6/D4

103.1kg bodyweight.

2ct Pause Deadlift (to x4 @9, fatigue 4-6%)
bar x 10
70kg x 6
120kg x 5
170kg x 4
200kg x 4
210kg x 4
220kg x 4 @7.5
240kg x 4 @8.75 (definitely could've got one more, slight possibility of two)
230kg x 4 @9
3-board Press (to x4 @9, fatigue 4-6%)
bar x 10
60kg x 10
(add 3-board)
100kg x 4
120kg x 4
140kg x 4 @7
150kg x 4 @8
160kg x 4 @9
155kg x 4 @9.5
Snatch Grip SLDL (to x8 @9 --> x2 @10 (--> x1 @10), 2 activation, single drop)
bar x 8
70kg x 8
120kg x 8 @7
150kg x 8 @8
160kg x 8 @9 (30secs rest)
160kg x 2 @9.5 (30secs rest)
160kg x 2 @10 (fatigue hit)

Comments

Nailed it tonight. F*cking fantastic session. Felt like I was Brett Gibbs for one night. Beltless 240kg x 4 2 count pause deadlifts were a highlight (200kg x 4 was the target), but 160kg x 4 3-boards were also excellent after a very poor run of bench form for almost the whole year.

Vid (apologies for the gut shots in the bench portion :oops:) - also, mis-labelled the final bench set, it was 155kg, not 160kg like it says in the video.

drizzt · June 10, 2013

10.06.2013 - RTS Training, W7/D1

103.9kg bodyweight. Had about 6-7 pizzas across a few days last week, not surprising :shifty:

Suit Squat w/wraps (to x1 @8, drop to x5 @10, fatigue 6-9%)
bar x 10
60kg x 10
100kg x 5
140kg x 5
180kg x 3
200kg x 2
Add 42 Super Cent (straps down), Belt
240kg x 3
270kg x 3
Add Wraps (straps down)
300kg x 1
Straps Up
330kg x 1 @7
345kg x 1 @8 [+5kg PB]
315kg x 5 @10
3ct Pause Bench (to x3 @9, fatigue 6-9%)
bar x 10
60kg x 10
100kg x 4
112.5kg x 3 @7
117.5kg x 3 @8
122.5kg x 3 @9
120kg x 3 @ 9.5
115kg x 3 @10
110kg x 3 @10
Close Grip Bench (work up to 74%, maximize NL, 16 minutes)
80kg x 8, 8, 8, 8, 5, 5, 5, 5, 5, 4, 5, 4, 4 (74 reps total)

Comments

345 felt pretty comfortable, 315 x 5 was brutal. Depth looked a little better on film than I thought it was at the time, but still high. Not fussed being the first outing in the new suit though. Chur to MT, Z, BG, SM and JM for the spots tonight.
Pretty awesome to stand up with 345kg and then have it basically taken off your back and racked for you, haha, great pit crew :clap: Plenty more to come from this suit.
Bench was ok without being spectacular.

jimmybro1 · June 11, 2013

Great journal mate! :clap:

Your one strong beast!

drizzt · June 11, 2013

Thanks bro! Dunno about a strong beast, just train hard when I can

11.06.2013 - RTS Training, W7/D2

103.4kg bodyweight.

Deadlifts w/belt (to x1 @8, drop to x5 @9.5, fatigue 6-9%)
bar x 10
70kg x 8
120kg x 5
170kg x 3
210kg x 1
Add belt
250kg x 1 @7
280kg x 1 @9 (overshot)
250kg x 5 @9.5
230kg x 5 @9.5
Bench (touch and go) (to x5 @9, fatigue 6-9%)
bar x 10
60kg x 8
100kg x 5
120kg x 5 @8
125kg x 5 @9
117.5kg x 5 @8.5
117.5kg x 5 @8.5
303 Tempo Squat (work up to 80%, maximize NL, 16 minutes)
bar x 10
60kg x 10
100kg x 5
140kg x 6
Working set
160kg x 6, 4, 3, 3 (in about 6 minutes)

Comments

Bit average tonight, thinking the heavier squats last night took it out of me. Called the 303 squats early, lower back started cramping chronically, just couldn't continue on.

drizzt · June 13, 2013

13.06.2013 - RTS Training, W7/D3

103.0kg bodyweight.

Shirt bench (to x1 @8, drop to x5 @10, fatigue 6-9%)
bar x 10
60kg x 8
100kg x 5
Add Custom Super Katana (loose)
3 x 140kg (3-board)
1 x 160kg (1-board) @7.5
1 x 165kg (.5" from touching) @8.5
Back to raw for dropsets
5 x 145kg (3-board) @9.5
5 x 135kg (2-board) @10
Squat (to x3 @9, fatigue 6-9%)
bar x 10
60kg x 10
100kg x 5
140kg x 3
180kg x 3 @7
200kg x 3 @8
205kg x 3 @8.5
190kg x 3 @8.5
190kg x 3 @ 9
DB Bench (to 74%, maximize NL, 16mins)
up to 65lb x 15, 12, 10, 8, 8, 8, 6 (10mins)

Comments

Shirt is an odd fit - tried to pull the sleeves down the elbows, but they were too loose to stay there and kept slipping up. This doesn't give me much top end at all, in fact, I kind of feel it just cut out halfway up after the initial boost. May have to reassess which shirt I use. Time is running out... Pity, because the raw bench stuff is feeling pretty good.
Squats were ok too, +10kg on the target weight for today.

drizzt · June 14, 2013

14.06.2013 - RTS Training, W7/D4

103kg flat again today.

Deadlifts with chains (+30kg chains) (to x3 @9, fatigue 6-9%)
bar x 10
70kg x 10
120kg x 5
120kg x 5 +chains
170kg x 3 +chains
210kg x 3 +chains @7.5
240kg x 3 +chains @7.5
250kg x 3 +chains @8
260kg x 3 +chains @9
240kg x 3 +chains @9
2-board Press
bar x 10
60kg x 10
Add 2-board
100kg x 5
120kg x 3
140kg x 3 @8
150kg x 3 @9
140kg x 3 @9
Lever Rows (to 74%, Maximize NL, 16 minutes)
empty lever x 10
+20kg x 10
Working Set
+30kg x 8, 8, 8, 8, 8, 8, 8, 8, 8, 8, 6, 6, 6, 6 (104 reps total)

Comments

Decent session, deadlifts sure are easier when you don't load up hard on the equipped squats the previous night. Bench was ok, but I wanted more, bicep pain prevented me going higher.

drizzt · June 15, 2013

15.06.2013 - RTS Training, W7/GPP

103.8, think the big meal from last night was still in the belly, given I'm about a kg up in 13-14 hours.

Assists
Lying External Side Rotations 3 x 10/per side
Face Pulls 2 x 10
External Rotation Stretching 2 x 10
Ab Wheel 2 x 10 (second set +10kg sand bag on back)
Machine Crunches 3 x 10
Seated Rows 3 x 10
Cardio - Yoke Walk (target BPM = 166, rest to 148, fatigue @ 5%)
13 lengths x 85kg yoke @ 170bpm, 120 seconds rest to 148bpm
8 lengths x 85kg yoke @ 170bpm, 120 seconds rest to 148bpm
8 lengths x 85kg yoke @ 170bpm, 120 seconds rest to 148bpm
6 lengths x 85kg yoke @ 168bpm, 120 seconds rest to 148bpm
6 lengths x 85kg yoke @ 166bpm, 120 seconds rest to 148bpm
6 lengths x 85kg yoke @ 166bpm, 115 seconds rest to 148bpm
6 lengths x 85kg yoke @ 166bpm, 115 seconds rest to 148bpm
Added 50kg to the yoke...
5 lengths by 135kg yoke @ 170bpm, 120 seconds rest to 148bpm
3 lengths by 135kg yoke @ 166bpm, 115 seconds rest to 148bpm
3 lengths by 135kg yoke @ 166bpm, 115 seconds rest to 148bpm
5 lengths by 135kg yoke @ 170bpm, 130 seconds rest to 148bpm (fatigue reached, stop here)

Comments

Pretty lengthy cardio session which is unusual for me, recovery periods were all pretty consistently under 2mins to get to the lower target, and I didn't see that period increasing much at all, so I added more weight to the yoke to up the difficulty. That got things done pretty well when I pushed it hard, particularly the last set.

drizzt · June 18, 2013

18.06.2013 - RTS Training, W8/D2

Deadlift w/belt (to x1 @8, drop to x5 @9.5, fatigue 4-6%)

bar x 10

70kg x 6

120kg x 5

170kg x 3

210kg x 1

240kg x 1

Add belt

270kg x 1 @7

285kg x 1 @8

265kg x 5 @9

255kg x 5 @8.5

255kg x 5 @9.5

Bench (touch and go) (to x8 @10, fatigue 4-6%)

bar x 10

60kg x 10

100kg x 8

115kg x 8 @9

120kg x 7 @9.5 (didn't have a spotter to attempt an 8th, very close to failure)

115kg x 8 @10 (very, very, very nearly failed)

SSB Squat (to x11 @9-->x3 @10 (-->x2 @10), 2 activation, single drop)

bar x 10

65kg x 10

105kg x 8 @7

125kg x 11 @9

125kg x 3 @8.5

125kg x 3 @9

125kg x 3 @9.5

125kg x 3 @10

Comments

Deadlifts felt really strong (I think this was due in part to the lower amount of squatting done last night), didn't expect 285kg to be an @8RPE - 270kg was the target, which felt good enough that I thought it would be a safe jump. Drop sets felt really good too, knocked all of the deadlifts out in about 35-40mins which is pretty quick for me.

Bench was living on the edge, nearly failed twice without a spotter, ha ha... SSB squats, brutal as always.

youtube.com/watch?v=xM9ROsccjWc

drizzt · June 20, 2013

20.06.2013 - RTS Training, W8/D3

103.2kg bodyweight.

Shirt bench (to x1 @8, drop to x5 @10, fatigue 4-6%)

bar x 10

60kg x 10

100kg x 3

Add RageX

3 x 120kg (3-board)

1 x 150kg (2-board)

1 x 165kg (1-board) @7

1 x 175kg (touch) @8.25

4 x 165kg (1-board) @10

5 x 150kg (2-board) @9

5 x 150kg (2-board) @9.5

Pin Squats (to x4 @9, fatigue 4-6%)

bar x 10

60kg x 8

100kg x 5

140kg x 4

180kg x 4 @9

170kg x 4 @9

Push Press (to x8 @9-->x2 @10(-->x1 @10), 2 activation, single drop)

bar x 10

50kg x 8

70kg x 8 @7

80kg x 8 @8

85kg x 8 @9 (30secs rest)

85kg x 2 @9.5 (30secs rest)

85kg x 2 @10 (RPE hit)

Comments

OK session, about time the equipped bench started moving a little.

drizzt · June 21, 2013

22.06.2013 - RTS Training, W8/D4

102.5kg bodyweight. Late logging again due to another early night.

2ct Pause Deadlifts (to x4 @9, fatigue 4-6%)

bar x 10

70kg x 10

120kg x 5

170kg x 3

210kg x 3 @7.5

240kg x 4 @9

230kg x 4 @9

11cm Towel Press (3-board) (to x 4 @9, fatigue 4-6%)

bar x 10

60kg x 10

Add 3-board

100kg x 5

130kg x 4

150kg x 4 @8

162.5kg x 4 @9

155kg x 4 @9

Snatch Grip SLDL (to x8 @9-->x2 @10(-->x1 @10), 2 activation, single drop)

bar x 10

60kg x 10

100kg x 8

140kg x 8

170kg x 8 @9 (30 secs rest)

170kg x 2 @9.5 (30 secs rest)

170kg x 2 @10 (RPE hit, stop here)

Comments

Not as good as recent Fridays have been, everything felt like slow motion. The whole workout was knocked out in not long over an hour though, so happy with the speed/rest periods, and hit all targets (exceeded bench by +2.5, SLDLs by +10, met pause deadlifts).

drizzt · June 24, 2013

24.06.2013 - RTS Training, W9/D1

104.5kg, oops, bit on the high side here.

Suit squat w/ wraps (to x1 @8, drop to x4 @9, fatigue 4-6%)

bar x 10

60kg x 10

100kg x 5

140kg x 3

180kg x 2

200kg x 1

Add belt

220kg x 1

Add 44 Super Cent (straps down)

250kg x 2

Add wraps (straps down)

280kg x 1

Straps up

310kg x 1 @8

300kg x 4 @9.5

285kg x 4 @9.5

2ct Pause Bench (to x3 @9, fatigue 4-6%)

bar x 10

60kg x 8

100kg x 3 @7

120kg x 3 @9

115kg x 3 @8

115kg x 3 @9

Close Grip Bench (to 77%, maximize NL, 12mins) (aka 12 minute set)

80kg x 8, 8, 8, 8, 8, 6, 5, 5, 5, 4, 2 (67 reps total)

Comments

Solid session in the loose suit, nothing too outrageous, just hit targets. Same for bench.

drizzt · June 25, 2013

25.06.2013 - RTS Training, W9/D2

Deadlift w/ belt (to x 1 @8, drop to x4 @9.5, fatigue 4-6%)

bar x 10

70kg x 10

120kg x 5

170kg x 3

210kg x 2

250kg x 1 @7

Add belt

285kg x 1 @8.5

270kg x 4 @9

255kg x 4 @9

Bench (touch and go) (to x 4 @9, fatigue 4-6%)

bar x 10

60kg x 8

100kg x 4

120kg x 4 @7.5

130kg x 4 @9

125kg x 4 @9

303 Tempo Squats (to 77%, maximize NL, 12mins)

bar x 10

60kg x 10

100kg x 5

Working set

140kg x 5, 5, 5, 5, 5 (30 reps total)

Comments

Ok today, not spectacular again, but all targets were hit so I'll take it. Dropped the 303 tempo work down a good few kilo because I just can't do it with the weight specified (175-180kg) with any sort of success for more than a few reps.

Geeez, nats is fast approaching...

drizzt · June 27, 2013

27.06.2013 - RTS Training, W9/D3

103.9kg tonight, still a bit on the heavy side.

Shirt bench (to x1 @8, drop to x4 @10, fatigue 4-6%)

bar x 10

60kg x 10

100kg x 5 (3-board

120kg x 3 (3-board)

Add RageX

140 x 3 (3-board)

160 x 2 (2-board) @7

175 x 1 (touch) @8.5

160 x 4 (1-board) @9.5

155 x 4 (1-board) @9.5

Squat (to x3 @9, fatigue 4-6%)

bar x 10

60kg x 10

100kg x 5

140kg x 3

180kg x 3 @7.5

200kg x 3 @9

190kg x 3 @9

DB Bench (to 74%, Maximize NL, 12mins)

65lb x 10, 10, 10, 10, 10, 10, 10, 8 (78 reps total)

Comments

Bit of an average session tonight, bench felt slow, shirt sat a bit funny which didn't help things. Gave the back a moderate tweak while I was trying to get more of an arch going which definitely effected the end bench result. Squats were poor, just didn't feel strong. Don't think the back tweak played a part with the weak squats though. Quite tired, running on about 5 hours sleep is probably the reason for the mediocre session. Only 1 set of bench recorded so probably won't bother making a vid for it.

Despite the average session, it was great to catch up with Danomyte and meet his awesome wife :-)

drizzt · June 28, 2013

28.06.2013 - RTS Training, W9/D4

103kg bodyweight.

Deadlift w/chains (30kg chains) (to x3 @9, fatigue 4-6%)

bar x 10

bar +chains x 10

70kg +chains x 5

120kg +chains x 3

170kg +chains x 3

210kg +chains x 1

240kg +chains x 3 @8.5

250kg +chains x 3 @9

240kg +chains x 3 @9

2-board Bench (to x3 @9, fatigue 4-6%)

bar x 10

60kg x 10

Add 2-board

100kg x 5

130kg x 3 @7.5

145kg x 3 @8.5

155kg x 3 @9

150kg x 3 @9

Lever Rows (to 74%, Maximize NL, 12mins)

bar x 15

+20kg x 10

Working Set

+30kg x 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 7, 8 (81 reps total)

Comments

Bit of an average session tonight, which tops off a pretty average week all round.

drizzt · June 29, 2013

29.06.2013 - RTS Training, GPP

Assistance

Lying side external rotation 3 x 10

Spinal Traction (hanging from bars)

Peterson Step-ups 2 x 15 (per leg)

Single leg RDLs 2 x 10 (per leg)

Weighted machine crunches 2 x 10

Seated CG Pulley Rows 2 x 10

Stretching x 10mins

Cardio (to 180bpm, drop to 166bpm, fatigue 5%)

Prowler (+50kg) x 6 lengths (172bpm peak)

Yoke (85kg total) x 4 lengths (170bpm peak)

Stationary Bike x 5mins (165bpm peak)

Treadmill x 5mins (sustained 175bpm peak)

Rowing machine x 3mins (170bpm peak)

Sled (+75kg) x 10 lengths (170bpm peak)

Comments

GPP today, had my heart rate monitor which made tracking the progress much easier, but I just couldn't hit the 180bpm peak. Tried a variety of different things but I couldn't sustain the work output to hit the 180 peak, instead ended up with a sustained 160-175 bpm period. Might go in and try again tomorrow.

drizzt · July 1, 2013

01.07.2013 - RTS Training, W10/D1

104.3kg bodyweight, slightly down on last week but still a touch high for my liking.

Suit Squat w/ wraps (to x1 @9, drop to x5 @9, fatigue 4-6%)

bar x 10

60kg x 10

100kg x 5

140kg x 3

180kg x 3

200kg x 2

Add 44 Super Cent (straps down), belt

230kg x 3

260kg x 2

Add wraps, straps up

300kg x 1 @7

325kg x 1 @8.5

285kg x 5 @8.5

Straps down

270kg x 5 @8.5

Pin Press (just off the chest) (to x3 @9, fatigue 4-6%)

bar x 10

60kg x 5

100kg x 5

120kg x 3 @7

130kg x 3 @8.5

135kg x 3 @9.5 (overshot)

127.5kg x 3 @9.5 (too high again)

Close Grip Floor Press (to x3 @8 (repeat) 4-6% fatigue)

bar x 10

60kg x 10

100kg x 5

120kg x 3 @8.5

120kg x 3 @9.5

Comments

Squats were good, the 325kg single was quite comfortable, and the drop sets felt smooth without losing too much form. The suit was tight tonight, I gave it a wash recently and along with the weight gain, it means I'm getting some nice pop out of it again. But the trade-off was that depth was a bit harder to find. Probably not quite there on most reps tonight, I was really battling to get the last few inches of depth.

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