#drizzt

[drizzt]

02.07.2013 - RTS Training, W10/D2

 

104.3kg bodyweight again.

 

• Deadlift w/ belt (to x1 @9, drop to x5 @9, fatigue 4-6%)

 

70kg x 10

120kg x 8

 

Add 44 Super Cent (straps down)

 

170kg x 3

220kg x 1

 

Straps up

 

260kg x 1

 

Add belt

 

280kg x 1 @7

300kg x 1 @8 (lost grip at lockout)

 

No suit, belt only

 

260kg x 5 @8.5

250kg x 5 @8

250kg x 5 @8.5

 

 

 

• Bench (touch and go) (to x7 @10, fatigue 4-6%)

 

bar x 10

60kg x 10

100kg x 5

120kg x 7 @9.5

115kg x 7 @9.5

 

 

• SSB Squats (to x3 @8 (repeat), fatigue 4-6%)

 

bar x 10

60kg x 5

105kg x 5

135kg x 3 @7

145kg x 3 @8

145kg x 3 @8.5

145kg x 3 @9

145kg x 3 @9

145kg x 3 @9.5

 

Comments

 

• Thought I'd try the squat suit for deads tonight.  Positive: Gives me about 15kg on the lift.  Negative: Grip is tougher as I can't get down to the bar as easy as I can without the suit holding me back.  Had the same when I tried to deadlift conventional in my Velocity.  300kg was awesome, just begun losing the grip as soon as it broke off the floor and never recovered.

 

[drizzt]

04.07.2013 - RTS Training, W10/D3

 

103.3kg bodyweight.

 

• Shirt bench (to x1 @9, drop to x5 @9, fatigue 4-6%)

 

bar x 10

60kg x 10

100kg x 5

120kg x 3 (3-board)

 

Add RageX

 

150kg x 3 (3-board)

170kg x 1 (2-board) @7

180kg x 1 (touch) @8

160kg x 5 (1-board) @9

155kg x 5 (1-board) @9

 

 

• 2-count Pause Squat (to x2 @9, fatigue 4-6%)

 

bar x 10

60kg x 5

100kg x 5

140kg x 3

180kg x 2 @8

200kg x 2 @9

190kg x 2 @9

 

 

• Push Press (to x3 @8 (repeat), fatigue 4-6%)

 

bar x 10

50kg x 5

70kg x 3

95kg x 3 @8

95kg x 3 @9

95kg x 3 @9.5

 

Comments

 

• Good session.  Thanks OB/TFB/Vee for the bench help :-)

 

[drizzt]

05.07.2013 - RTS Training, W10/D4

 

103.2kg bodyweight (in trackpants)

 

• Deadlift +mini (band tension = approx 30kg) (to x2 @9, fatigue 4-6%)

 

bar x 10

bar + bands x 8

70kg + bands x 5

120kg + bands x 5

170kg + bands x 3

210kg + bands x 2

240kg + bands x 2 @7

270kg + bands x 2 @9

260kg + bands x 2 @9.5

 

 

• RAM Bench (to x2 @9, fatigue 4-6%)

 

bar x 10

60kg x 8

100kg x 4

120kg x 3

 

Add RAM

 

140kg x 3 @7

160kg x 2 @8.5

165kg x 2 @9.5

155kg x 2 @8.5

155kg x 2 @9

 

 

• Snatch Grip SLDL (to x3 @8 (repeat), fatigue 4-6%)

 

bar x 10

60kg x 5

100kg x 5

140kg x 3

180kg x 3 @8

180kg x 3 @9

180kg x 3 @9.5

 

Comments

 

• Pretty stoked with the deadlifts, 270kg+30kg band tension for a beltless double is pleasing.  Also happy with the bench progress, really getting some confidence back in my press that has been lacking for quite some time.

[drizzt]

07.07.2013 - RTS Training, GPP

 

• Assists

 

Lying Internal/External Rotation 3 x 10

External Rotation Stretching

Ab Rollouts + 10kg 2 x 10

Hanging Leg Raises 2 x 10

Pulley Rows 3 x 10

 

 

• Cardio (to 168bpm, rest to 148bpm, rest fatigue = 5%)

 

Treadmill @12 + 2.5incline x 5mins - 168bpm, 50 seconds rest to 148bpm

Rower @10 x 2mins - 168bpm, 52 seconds rest to 148bpm

Rower @10 x 2mins - 170bpm, 48 seconds rest to 148bpm

Rower @10 x 1.5mins - 168bpm, 62 seconds rest to 148bpm (fatigue reached, stop here)

 

Comments

 

• Quick session.

 

[drizzt]

08.07.2013 - RTS Training, W11/D1

 

• Suit Squat w/wraps (to x1 @9, drop to x4 @9, fatigue 6-9%)

 

bar x 10

70kg x 10

120kg x 5

170kg x 3

210kg x 2 @7

 

Add 44 Super Cent (straps down), belt

 

260kg x 2

 

Add wraps

 

300kg x 1 @7

 

Straps up

 

330kg x 1 @8.5

300kg x 4 @9

280kg x 4 @9

 

 

• 2-count Pause Bench (to x3 @9, fatigue 6-9%)

 

bar x 10

60kg x 10

100kg x 3

120kg x 3 @8

125kg x 3 @9

115kg x 3 @8

115kg x 3 @8.5

115kg x 3 @9

 

 

• Close Grip 3-board Press (to x5 @8, fatigue 6-9%)

 

115kg x 3

120kg x 5 @7

130kg x 5 @8

130kg x 5 @9

130kg x 5 @9

130kg x 5 @9.5

130kg x 5 @10

 

Comments

 

• Felt really strong tonight, can feel something big coming on.  On target.  Chur to the boys again for the spots and loading - BG, TF, ZW.

 

[drizzt]

09.07.2013 - RTS Training, W11/D2

 

104.5kg, little high.

 

• Deadlift w/belt (to x1 @9, drop to x4 @9, fatigue 6-9%)

 

bar x 10

70kg x 8

120kg x 5

170kg x 3

210kg x 2

250kg x 1

 

Add belt

 

280kg x 1 @8.5

290kg x 1 @9.5

260kg x 4 @9

240kg x 4 @9

 

 

• Bench (touch and go) (to x3 @9, fatigue 6-9%)

 

bar x 10

60kg x 8

100kg x 3

120kg x 3

140kg x 3 @8.5

130kg x 3 @9

 

 

• 2-count Pause Squat (to x3 @8 (repeat), fatigue 6-9%)

 

bar x 10

60kg x 10

100kg x 5

140kg x 3

180kg x 3 @9.5 (didn't expect that...)

140kg x 3 @8

140kg x 3 @8

140kg x 3 @8

140kg x 3 @9

140kg x 3 @9

 

Comments

 

• Rough session tonight, felt great leading into it, but the body just wasn't cooperating.  Bench bucked the trend and turned out ok though, 140 for an easy triple is getting near my best efforts.

 

[drizzt]

12.07.2013 - RTS Training, W11/D4

 

103.6kg.

 

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

 

bar x 10

70kg x 8

70kg + chains  x 5

120kg + chains  x 5

170kg + chains  x 3

210kg + chains  x 3 @7

250kg + chains  x 0

240kg + chains  x 0

 

 

• RAM Bench (to x3 @9, fatigue 6-9%)

 

bar x 10

60kg x 8

100kg x 3

120kg x 2

 

Add RAM

 

140kg x 3 @7

155kg x 3 @8

165kg x 3 @9.5

155kg x 3 @9

 

 

• Pendlay Rows (to x5 @8 (repeat), 6-9% fatigue)

 

bar x 10

60kg x 10

100kg x 5 @8

100kg x 5 @8

100kg x 5 @8.5

100kg x 5 @9

100kg x 5 @9.5

 

Comments

 

• Shocker of a session, the warmups were ok but the 250 was bolted to the floor.  RAM was ok though.

 

[drizzt]

15.07.2013 - RTS Training, W12/D1

 

104.5kg bodyweight.

 

• Suit Squat w/wraps (to x1 @9, drop to x3 @9, fatigue 4-6%)

 

bar x 10

70kg x 10

120kg x 5

170kg x 3

210kg x 1

 

Add 42 Super Cent (straps down), Belt

 

250kg x 3

290kg x 1

 

Add wraps, straps up

 

320kg x 1

350kg x 1 @8.5 [+5kg PB]

 

Swap 42 Super Cent for 44, change to training wraps

 

310kg x 3 @8.5

295kg x 3 @8.5

 

 

• Pin Press (just off chest) (to x2 @9, fatigue 4-6%)

 

bar x 10

60kg x 10

100kg x 3

120kg x 3

130kg x 2 @8

140kg x 2 @9

132.5kg x 2 @9

 

 

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

 

bar x 10

60kg x 10

100kg x 5

120kg x 3 @8

120kg x 3 @8.5

120kg x 3 @9

120kg x 3 @9.5

 

Comments

 

• Took the new suit for a blat tonight, went ok.  Think I've found my opener.  Thanks Trap, Beast, Zulu, BG for the spots, and everyone else in the House for a good vibe *good*

 

[drizzt]

16.07.2013 - RTS Training, W12/D2

 

103.5kg bodyweight, probably the lowest I want it to be.  Ideally I'll land somewhere between 104 and 105 on comp day, as I seem to feel my strongest in that range.

 

• Deadlift w/ belt (to x1 @9, drop to x3 @9, fatigue 4-6%)

 

bar x 10

70kg x 10

120kg x 5

170kg x 3

220kg x 1

 

Add belt

 

250kg x 1 @7

270kg x 1 @8

280kg x 1 @8.5

260kg x 3 @9

245kg x 3 @8

245kg x 3 @8

245kg x 3 @8.5

 

 

• Bench (touch and go) (to x6 @10, fatigue 4-6%)

 

bar x 20

60kg x 8

100kg x 5

120kg x 6 @7

130kg x 6 @9.5

125kg x 6 @10

 

 

• SSB Squat (to x3 @8 (repeat), 4-6% fatigue)

 

bar x 10

60kg x 10

100kg x 5

145kg x 3 @8

145kg x 3 @8

145kg x 3 @8.5

145kg x 3 @9

145kg x 3 @9

145kg x 3 @9

 

Comments

 

• Ok session, still a bit in the tank on deadlifts.  Bench reps are getting better.

 

[drizzt]

18.07.2013 - RTS Training, W12/D3

 

103.5kg bodyweight.

 

• Shirt bench (to x1 @9, drop to x3 @9, fatigue 4-6%)

 

bar x 10

60kg x 10

100kg x 5 (3-board)

120kg x 5 (3-board)

 

Add RageX

 

150kg x 3 (3-board)

170kg x 1 (2-board) @7

180kg x 1 (1-board) @9

170kg x 1 (touch) @8.5

160kg x 3 (touch) @9

152.5kg x 3 (2-board) @8

152.5kg x 3 (2-board) @9

 

 

• 2-count Pause Squat (to x2 @9, fatigue 4-6%)

 

bar x 10

60kg x 10

100kg x 5

140kg x 3

160kg x 3 @8

180kg x 2 @9

170kg x 2 @8

170kg x 2 @8

 

 

• Push Press (to x4 @8 (repeat), 4-6%)

 

bar x 10

40kg x 10

60kg x 5

80kg x 4 @7

90kg x 4 @8

90kg x 4 @9

90kg x 4 @9.5

 

Comments

 

• Feeling tired, weights on most exercises are well down from my bests (I think Monday's 350 squat is a bit misleading with the tight suit and all - I should be capable of a lot more).  Looking forward to the deload.

 

[drizzt]

19.07.2013 - RTS Training, W12/D4

 

102.8kg, bit on the light side, but nothing a big dinner won't fix!  Nice to have plenty of room to move though.

 

• Deadlift w/ bands (approx +20kg resistance) (to x2 @9, fatigue 4-6%)

 

bar +bands x 10

70kg +bands x 10

120kg +bands x 5

170kg +bands x 3

210kg +bands x 2

240kg +bands x 2 @8

260kg +bands x 2 @9

250kg +bands x 2 @8.5

250kg +bands x 2 @9

 

 

• RAM Bench (to x2 @9, fatigue 4-6%)

 

bar x 10

60kg x 10

100kg x 5

120kg x 3

 

Add RAM

 

140kg x 3

160kg x 2 @8.5

165kg x 2 @9

157.5kg x 2 @9

 

 

• Snatch grip SLDL (to x4 @8 (repeat), fatigue 4-6%)

 

bar x 10

70kg x 6

120kg x 4

170kg x 4 @8

170kg x 4 @8

170kg x 4 @9

170kg x 4 @9.5

 

Comments

 

• Not a bad session.  Not a particularly good one either though.

 

 

 

[Pseudonym]

So I read in the NZ Herald that there was screaming in the Ministry of Justice building when Wellington's earthquake hit today. That wasn't you, was it, mate?

Actually, looking at the numbers you're pulling now, it's more likely that you were what caused the quake.

[Gym rat]

mean squats mate

[drizzt]

So I read in the NZ Herald that there was screaming in the Ministry of Justice building when Wellington's earthquake hit today. That wasn't you, was it, mate?

Actually, looking at the numbers you're pulling now, it's more likely that you were what caused the quake.

Haha, I didn't hear any screaming!  It was kinda fun though, our building is on rollers (I think?) so we got some really good sway going on.

 

mean squats mate

Thanks GR sir.

 

22.07.2013 - RTS Training, W13/D1

 

104.3kg bodyweight, got some good calories in over the weekend!

 

• Suit squat w/wraps (to x1 @9, drop to x2 @9, fatigue 4-6%)

 

bar x 10

70kg x 10

120kg x 5

170kg x 3

200kg x 2

 

Add training super cent (straps down), belt

 

240kg x 3

280kg x 1

 

Add training wraps

 

310kg x 1

 

Straps up

 

335kg x 1 @8.5

320kg x 2 @9

305kg x 2 @9

 

 

• 2-count Pause Bench (to x4 @9, fatigue 4-6%)

 

bar x 10

60kg x 10

100kg x 5

120kg x 4 @8

125kg x 4 @9

120kg x 4 @9

 

 

• 3-board Close Grip Bench (to x6 @8 (repeat), fatigue 4-6%)

 

100kg x 6

125kg x 6 @8

125kg x 6 @8

125kg x 6 @9

125kg x 6 @9.5

 

Comments

 

• Office closed due to earthquakes, so banked that time in the squat rack.  Loose training suit and old worn wraps throughout, so not a bad day.  Chur to Quig for the help.

 

[drizzt]

RTS Training - 23.07.2013, W13/D2

 

104.5kg.

 

• Deadlifts w/belt (to x1 @9, drop to x2 @9, fatigue 4-6%)

 

bar x 10

70kg x 10

120kg x 5

170kg x 3

210kg x 1

 

Add belt

 

250kg x 1

280kg x 1 @8

290kg x 1 @9.5

275kg x 2 @9

262.5kg x 2 @8.5

262.5kg x 2 @9

 

 

• Bench (to x2 @9, fatigue 4-6%)

 

bar x 10

60kg x 10

100kg x 5

120kg x 3

135kg x 2

145kg x 2 @8

150kg x 2 @10

140kg x 2 @9

 

 

• 2-count Pause Squats (to x4 @8 (repeat), 4-6% fatigue)

 

bar x 10

60kg x 10

100kg x 5

140kg x 4

165kg x 4 @8

165kg x 4 @9.5

 

Comments

 

• Not a bad session at all.  Chur to Liam for the bench help.

 

[drizzt]

25.07.2013 - RTS Training, W13/D3

 

103.2kg bodyweight.  Bit light, eating more.

 

• Shirt bench (to x1 @9, drop to x2 @9, fatigue 4-6%)

 

bar x 10

60kg x 8

100kg x 5 (3-board)

120kg x 5 (3-board)

 

Add RageX

 

150kg x 3 (3-board)

170kg x 1 (2-board)@7.5

180kg x 1 (1-board) @8.5

 

All reps touched from here

 

180kg x 1  (comp calls) @9

170kg x 2 @9

162.5kg x 2 @9

 

 

• Squat (to x4 @9, fatigue 4-6%)

 

bar x 10

60kg x 10

100kg x 5

140kg x 4

180kg x 4 @8.5

170kg x 4 @9

 

 

• Military Press (to x6 @8 (repeat), 4-6%)

 

bar x 10

40kg x 10

60kg x 6 @8

60kg x 6 @9

60kg x 6 @9.5

 

Comments

 

• Bench was pretty good, squats were terrible, not particularly worried though given the equipped squats are still ok.  Military press was alright, on the target, strict reps.  Cheers to OB1 for the bench help.

 

[drizzt]

26.07.2013 - RTS Training, W13/D4

 

103.2kg bodyweight again.  (late logging for last night's session, went to bed early)

 

• Deadlift w/chains (+30kg chains) (to x4 @9, fatigue 4-6%)

 

bar x 10

70kg x 10

70kg + chains x 10

120kg + chains x 5

170kg + chains x 3

210kg + chains x 2

240kg + chains x 2 @7

250kg + chains x 4 @8.5

260kg + chains x 3 @10 (failed 4th...)

240kg + chains x 4 @9

 

 

• RAM Bench (to x4 @9, fatigue 4-6%)

 

bar x 10

60kg x 8

100kg x 5

 

Add RAM

 

130kg x 4

145kg x 4 @7

155kg x 4 @8.5

150kg x 4 @9

 

 

• Pendlay Rows (to x6 @8 (repeat), fatigue 4-6%)

 

bar x 10

60kg x 8

90kg x 6 @8

90kg x 6 @9

90kg x 6 @9

90kg x 6 @9.5

 

Comments

 

• Felt strong, but the reps were ugly (check the 250kg first rep, heh).  This ugliness cost me on the 260kg set which was disappointing.  Improvement over 2 weeks ago when I couldn't break 250kg+chains off the floor, so overall it is good.  RAM was alright, raw is catching it though.

 

[drizzt]

27-28.07.2013 - RTS Training, GPP

103.2kg Saturday morning, 105 flat Sunday morning! Lots of sugary stuff on Saturday, pretty sure it is just a spike that will drop off over the week. Either way, I'm not too fussed as I'm keen to come in between 104 and 105kg.
 

• Assists (both days)
  
  Lying side external rotation 3 x 10 (per side)
  Ab wheel rollouts 2 x 10
  Facepulls 3 x 10
  Seated rows 3 x 10
  Landmines 2 x 10 (per side)
  Spinal Traction (swiss ball)
  20mins static stretching
  
   
• Cardio
  
  Treadmill, Max incline/brisk walk pace x 20mins (Saturday)
  Treadmill, Max incline/brisk walk pace x 16mins (Sunday)

Comments
 

• Wasn't going to go in on Sunday but felt restless, so I went in and stretched everything out.
  
  Will be in for openers of all 3 lifts tomorrow night (6 days out, competing Sunday), excited.

[drizzt]

29.07.2013 - RTS Training, National Openers

104.5kg bodyweight, pretty much exactly where I want to be for comp day.
 

• Squat
  
  bar x 10
  70kg x 8
  120kg x 3
  170kg x 3
  210kg x 2
  
  Add competition 42 super cent [straps down], belt
  
  260kg x 3
  300kg x 2
  
  Straps up, add competition wraps
  
  330kg x 1
  350kg x 1 @8
  
   
• Bench
  
  bar x 10
  60kg x 8
  100kg x 5 [3-board]
  120kg x 5 [3-board]
  
  Add competition RageX
  
  150kg x 3 [3-board]
  160kg x 1 [1-board]
  170kg x 1 [touch, comp calls] @8
  
   
• Deadlift
  
  bar x 10
  70kg x 10
  120kg x 5
  170kg x 3
  220kg x 1
  
  Add loose 44 super cent [straps down]
  
  260kg x 1 @7
  
  Straps up, belt
  
  267.5kg x 1 @7 [misload, meant to be 275kg]
  275kg x 1 @8

Comments
 

• Great session tonight, feeling very confident now, really happy. Back in on Thursday to do raw warmups and that is it until Sunday. Thanks to all the boys for the help tonight 

[drizzt]

01.08.2013 - RTS Training, Deload

103.3kg, room for a couple of biggish dinners over the next couple of days.
 

• Squat
  
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 3
  180kg x 2
  200kg x 1 @8
  
   
• Bench
  
  bar x 10
  60kg x 8
  100kg x 5
  120kg x 3 @8
  
   
• Deadlifts
  
  bar x 10
  60kg x 5
  100kg x 5
  140kg x 3
  180kg x 3
  220kg x 1 @8 (no chalk, grip wouldn't have lasted another rep)

Comments
 

• Ok, hitout, done in under an hour, felt pretty weak though. Not worried, confident it will come right on Sunday. See ya'll then.

[drizzt]

04.08.2013 - NZPF National Championships

101.8kg bodyweight. The day before the competition, I was sitting at 104.5kg, so I thought to be safe I would cut water from about 6pm on the eve of the champs. That is the only thing I changed (still had a huge dinner!) and I dropped a tonne of weight. Not ideal! But lesson learned there.
 

• Squat
  
  Competition Lifts
  
  340kg - W/W/W
  355kg - R/R/W (depth)
  355kg - W/R/W [NZ 105kg Open Record, +35kg Competition PB]
  
   
• Bench
  
  Competition Lifts
  
  165kg - R/R/R (miss - lost the line forward)
  165kg - W/W/W [+5kg Competition PB]
  175kg - W/W/W [+15kg Competition PB]
  
  
   
• Deadlifts
  
  Competition Lifts
  
  260kg - W/W/W
  280kg - W/W/W [+15kg Competition PB]
  300kg - R/R/R (miss)
  
   
• Total - 810kg [+70kg PB] (1st Place, Mens Open 105kg Category)

Comments
 

• Squats - First squat attempt was great, super fast and easy. Second I thought I buried nice and deep, but got 2 reds (depth, head and side refs). Third I thought (and I think most others did too) I cut higher, but got 2 whites (red from the head for depth again). Stoked with the NZ Record, and this put me +75kg ahead of second place, so I had some pressure relieved.
  
  
   
• Bench - The first bench attempt flopped forward when I was trying to touch. Still pressed it up but lost all of my power at lockout. Silly miss. Second and third were strong lifts, pity I wasted an attempt because there was probably another 10kg there.
  
  
   
• Deadlifts - First lift was fast and easy, second was a tad slower but still pretty easy. With the win in the bag, I decided to have a crack at 300. Got it to just before lockout but couldn't quite swing the hips through. I'll take the PB.
  
  
   
• Overall I'm happy to take a National title, and a National record, but I know I left a lot of kilos on the platform today. The only genuine miss was the 3rd deadlift, the bench miss was a technical error, and the squat miss was one of those calls that might have gone either way (I'm told by the spectators).
  
  
   
• RTS really has been a good move for me in organising and focusing my efforts, keen to keep going on with it and improving further. Great to share the platform with too many awesome lifters to list, awesome atmosphere at the House.  Massive thanks to the spotter/loaders, Warren + Ruth for another awesome comp, and everyone that helped pull it all together.

Video (my brother missed recording the first squat, and the battery died as I was walking out for my 3rd deadlift):

 

[Pseudonym]

Mate, you made that 355kg look easy!

Huge congrats on the NZ Record - you deserve it. That's the pay-off for consistent, smart training and hard work. Well done, bro - almost inspiring enough to make me consider powerlifting. (Almost!)

*yahoo*

[drizzt]

Thanks Peso!  Give a novice comp a try some time, you might get hooked.  That is how I started after all...

[Leeroid]

Amazing Drizzt. I can remember when you first hit 300, now you're closing in on 400. Your bench has improved a lot too. Keep it up

[nate225]

After your first comp I told nickoli you'd be one to watch.

You're hitting elite targets with a relatively short training history - reminiscent of SP bro!

Kudos. You deserve it.

Qualitylifter/10