#drizzt

[runveerun]

Take it easy sir and get betterer! Voltaren, deep heat and the stick. I can recommend a deep tissue massage too it might be good to get the area loosened up.

[drizzt]

Will do Dr. Vee :salute: Feeling better after Doc has had a go at it, but still some residual muscle soreness this morning, so a deep tissue massage could be the key.

Might book one today actually :think:

[Big john]

bloody hell 100x2 ohp...strong like ox :clap:

[steak]

You need to get on the D - Aspartic Acid John...we're all doing that bro

[drizzt]

Cheers bro but was hoping for 3, with the back playing up it scuttled my plans a bit, but I reckon I could be good for a 110 single or double from the pins, and maybe somewhere around a 120-130 push press. Might muck around a bit after the comp and see what I can get (on this as well as other exercises).

[drizzt]

You need to get on the D - Aspartic Acid John...we're all doing that bro

Yeah actually only took it that one time last year, maybe I need to get back on it as well :grin:

[Big john]

You need to get on the D - Aspartic Acid John...we're all doing that bro

ill be sure to get mine from Muscle warfare :shifty:

[drizzt]

03.03.2012 - 5 x 5, W8/D3

103.3 today woops not sure what happened there! Been eating normally and haven't upped cardio or anything. Missing Thursday's deads may have had something to do with it.

• Squats (sets x reps @ weight - RPE)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 3 @ 140kg
  1 x 2 @ 180kg (b)
  1 x 1 @ 210kg (b)
  1 x 2 @ 230kg (b/loose wrap)
  Working
  1 x 1 @ 255kg (b/w) - 7
  1 x 2 @ 265kg (b/w) - 9
  
• Paused Squats
  1 x 1 @ 200kg (b) - 10 [PB]
  2 x 2 @ 180kg (b) - 10
  1 x 5 @ 140kg - 9
  
• Bench
  Warmups
  bar
  1 x 5 @ 60kg
  1 x 3 @ 100kg
  1 x 1 @ 120kg
  Working
  1 x 2 @ 140kg (missed 3rd) - 10
  3 x 2 @ 140kg - 10
  1 x 1 @ 140kg - 10 (comp calls)
  Backoff
  1 x 10 @ 100kg
  lots x 60kg
  
• Pump Stuff
  Leg extensions
  Tri pushdowns
  DB Curls
  OH Tri Press
  Shoulder Press machine
  Trap bar shrugs
  Preacher Curls
  DB Flyes

Comments

• Not a terrible day today, back is still feeling pretty niggly, but surprisingly had no real effect on my strength. Everything felt pretty smooth, just when it started to get heavier, the back started to kick up a bit more of a fuss. Doc was around and graciously helped out between sets, but was saying that it was swelling up a bit more as the day went on.
  So I cut down the leadup sets from a prescribed 210 x 3, 237.5 x 3, and 262.5 x 3, to a 230 double, a 255 single, and a 265 double to finish.
  230 double was fine, no issues, back was quietly letting me know it was hurt but didn't effect anything.
  255 single was kinda ugly on the way down, but popped up fine, back starting to complain a little louder.
  Cranked the wraps for 265, got 2 pretty good reps out. Maaaaaaybe a 3rd there if I took a few breaths and nailed the tech, but not worth the risk. Back is screaming at me now, but happy to get it done.
  Backed off with some paused squats, got the 200 on vid, not as long a pause as it felt! But still a paused PB.
  
• Bench wasn't great, was really hard to arch with the lower back niggle, so instead of 3 x 3, I got the 9 reps out in about 5 sets in the end I think. Paused the last one which was pleasing - I think I'm gonna open on 140 at the CDs, so good to hit a comp rep at the end of a tough session.
  
• Then we had some photos to take, so went around getting swole.

Video to follow soon. Back hates me right now and I'm in a bit of pain. Time for a muscle soak bath - and have a deep tissue Thai massage tomorrow which should be awesome.

[drizzt]

[M.T]

Short Vid my bad, online breh

[teamfatboy]

Well done on you for training thru that back niggle, D - fingers crossed for continued recovery before the Comp :pray:

[drizzt]

Thanks mate, hopefully this Thai lady can bash out a few of the kinks, a few of the guys and girls swear by her so I'm looking forward to it :nod:

[Gym rat]

Cool poster for lifting for the kids

[drizzt]

Thanks Gym Rat! We don't quite have your fame to drive our fundraiser, but we do our best 8)

[drizzt]

06.03.2012 - 5 x 5, W9/D1

104.2 today pretty standard. Today was really Week 9 in title only, we've decided to start a bit of a deload this week, and throw a skills session in, as we feel the volume we've gotta get through this week might be detrimental to our comp results next week.

So the plan is to skip Thursday's session (or do random assistance), and crack some openers out on Saturday.

With that in mind (and kinda deciding this as we walked to the gym), we figured we may as well do a bit of a "structured muckaround". Instead of a top set of 3 @ 150 for bench, for example, we'd do 3 max singles.

• Bench (sets x reps @ weight - RPE)
  Warmups
  bar
  1 x 6 @ 60kg
  1 x 3 @ 100kg
  1 x 1 @ 125kg
  Working
  1 x 1 @ 150kg - 10 [=PB]
  1 x 1 @ 152.5kg - 10 [+2.5kg PB]
  2 x 0 @ 155kg - 10
  
• Squats
  bar
  1 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 3 @ 140kg
  3 x 3 @ 180kg (b) - 7

Comments

• So we decided since we were mucking around, we might as well do bench first to give us the best chance to hit some good numbers. Came off ok!
  First attempt at 150 was pretty quick, definitely the easiest I've ever hit it (out of the whole 3x I've done it :shifty:), so thought I had a 152.5 in me for a new PB.
  152.5 actually ended up being a bit quicker than 150, which surprised me! New PB here. I gave these two sets 10 RPE, even though they moved pretty well, as I knew I didn't have a second rep in the tank for either one.
  But they went so well, that I thought I might as well have a crack at 155.
  First attempt I stalled about an inch or so from lockout. I actually never felt like I lost it, and probably could've held it at the sticking point for another minute :pfft: But just couldn't budge it pass that point, so asked for the catch.
  Decided to wait 5mins or so and have another crack. This one was technically ugly, touched a bit too high on the chest, forearms were shaky - but I actually managed to lockout the left arm, just the right ended up lagging so was forced to ask for another catch.
  Don't want to use it as an excuse, but doc reckons the back has something to do with the right side lagging so much, and also the tendon pain I'm getting flaring up (pec insertion point, uh oh). I think I would've had the 155 if I had jumped straight there from 150, but ah well, I know it's there now.
  Back isn't too bad today, but I could definitely feel it when I was trying to arch more. Ah well will have another crack on Saturday probably.
  
• Squats, didn't end up doing much. Wanted to rest the back, and squatting with the weight compressing that area seems to make it flare up, so instead of my prescribed top set of 257.5 @ 3 x 3 (yeah right!), I ended up doing a simple 3 x 3 @ 180 in just belt + sleeves (not even heels today!). Felt ok, but the back is complaining a little now, so I'll ice that along with the shoulder :doh:

So it was quite pleasing to get an unexpected PB on bench. And big grats to MT for finally getting that 200kg squat monkey off the back... and then pounding out a double just to rub it in :shock:

[drizzt]

[Phedder]

Bench looking strong and smooth there! Back feeling any better?

[drizzt]

Bench looking strong and smooth there! Back feeling any better?

Cheers Phed! Been a while since I first cracked a 150 (think it was back in 08 when bench was all I trained :pfft:), so it's really good to break through that barrier. Now I know I can likely get a 155 touch and go, hopefully that translates to a 150 pause. See how it goes on comp day!

Yeah back is definitely better than it was last week, still a bit of residual soreness in the area, bending to tie shoes and things stretches it quite painfully (and makes it swell), so actually just lying down and resting seems to serve it best. Good for the geek in me who wants to play video games 24/7 :grin:

Doc reckons it is causing other issues up the right side though, including the pec tendon trouble I'm getting, and some neck pain, so I'll be glad to be rid of the issue tbh :nod:

[HarryB]

Look at you and your 152.5k benching!! Nice work man.

[M.T]

Look at you and your 152.5k benching!! Nice work man.

yeah what a show off aye :haha: srs though looked pretty easy must have been the bare feet.

[drizzt]

Cheers guys, yeah bench has felt great this cycle, think the amount of volume I did with Smolov Jr helped refine the technique a bit (as well as rolling those wrists forward, thanks Harry). So if I keep improving at a couple kilo a month I'll be happy with that :nod:

Just gotta watch out for this pec tendon which is worrying me a bit. Has been off and on for a couple of months now, scared it's just gonna "pop" one day...

[drizzt]

10.03.2012 - 5 x 5, Skills Day

103.3 today, pretty light! Good though, means I can eat well before the comp next week.

Today was meant to be the last day of the 5 x 5 template, but instead of wrecking ourselves (I had a prescribed top set of 270 x 3 for squats), we did openers, and "soft" 2nd attempts as an alternative.

• Squats (sets x reps @ weight - RPE)
  Warmups
  bar
  2 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 3 @ 140kg
  1 x 2 @ 180kg (b)
  1 x 1 @ 210kg (b)
  1 x 1 @ 225kg (b/loose w)
  1 x 1 @ 245kg (b/loose w)
  Working
  Opener @ 260kg (b/w) - 8
  "Soft" 2nd @ 272.5kg (b/w) - 8.5
  
• Bench
  Warmups
  bar
  1 x 5 @ 60kg
  1 x 2 @ 100kg
  1 x 1 @ 125kg
  Working
  Opener @ 140kg - 7
  2nd @ 150kg - 10 [+10kg Paused PB]
  
• Deads
  Warmups
  bar
  1 x 5 @ 70kg
  1 x 3 @ 120kg
  1 x 2 @ 170kg
  1 x 1 @ 220kg (b)
  Working
  Opener @ 250kg (b) - 7
  "Soft" 2nd @ 272.5kg (b) - 8.5 [+7.5kg PB]

Comments

• Decent day today, back is still giving me trouble which seems to be effecting my squats the most out of the 3 lifts, but still getting them ok for now... see how comp goes anyway.
  
• Squats as mentioned didn't go great. Warmups weren't terrible, but wrapping was off for the 225 which made that a huge grind. Brought out the THPs for the first time in ages for my go at 260, and while the rep itself popped up ok (and looks alright on film - nice and deep) it didn't feel good to me at all. Back hated it, felt slow and weak.
  Decided to try the True Blacks and see how they'd go, I'd probably give them a little edge over the THPs (maybe because I'm used to them after training in them for 9 weeks). Initially intended to do 260 again, but thought I might as well get used to some heavier weight, and slapped 600lb on. Again, didn't look horrible on film (although I'm obscured a bit in my footage - OB's vid looked better), but just felt awful to me. Still, happy that it popped up. Probably go for 280 as a second at the comp (assuming 260 goes ok of course), but didn't quite want to tempt the back into that today.
  I'm thinking here that the week off squatting didn't do me too many favours - all of the squat muscles felt creaky, so I got off to a slow start, and that lethargy carried through the sets. So with this in mind I'm keen to hit some moderate numbers on Tuesday to oil the machine a bit.
  
• Bench was great! Easiest 140 I can remember hitting, just flew up.
  150 as usual came off the chest fine (seems to be my strong point now!), but then hit a sticking point. The body twisted to favour my left side (and protect the right side I'm guessing), so again, uneven extension and the left locked out just before the right did. Also my left foot slid a bit (from taking a bit more of the struggle on itself) so the lift likely wouldn't have passed in a comp. Still, for a gym lift, I got the pause and a lockout which I'll take for now, will just need to concentrate harder in the comp.
  
• Deads I wasn't expecting too much from as the back was wasted, and I hadn't deadlifted for a couple of weeks. But 250 flew up - even though the setup was all wrong - so I decided to have a crack at 272.5 for a PB.
  As usual, great off the floor, but also typically the knees locked out early which meant I had to roundback it up to finish. Still, got there relatively easily, still a bit more in the tank there - thinking maybe 275-280 for a comp 2nd attempt on the day, and then possibly a crack at 290 if it's there.

Not a bad hitout! This gives me a total of 695 from first + second lifts, so hopefully I can find an extra 5kg from here and there (280 second squat, 275-280 second dead?) to get past that 700kg mark with my seconds... and maybe a bit further with the 3rds.

Will come in on Tuesday for some moderate squats and then rest up until the comp, can't wait! :cool:

[drizzt]

(M.T will do yours separately)

[runveerun]

Just a casual sock question... what socks are you planning on wearing next weekend?

Just that you have set the bar quite high with the pink ones at the Bbro and I need this next week to try and plan ahead 8) , although I probably should have factored this into my training before now. :pfft:

[drizzt]

Good question and it's actually something I've given a bit of thought to :pfft:

I would do the Pinks again, but because they're breast cancer ones, they kinda conflict with our Child Cancer charity drive :think:

So I was thinking - being St Patty's day and all - I might wear some green ones to go with my green tee.

Thoughts?