Road to Derby Cup Championships (Lizking’s 1st meet)

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  1. Nice work man, I hit a wall at a certain weight in fronts as well. I do em cross armed and my elbows will just begin to fall. Doing em with sit ups and stuff will make those last couple sets a bit harder as well. The core/upper back fails me on em before the quads do.


  2. Quote Originally Posted by capo180 View Post
    Nice work man, I hit a wall at a certain weight in fronts as well. I do em cross armed and my elbows will just begin to fall. Doing em with sit ups and stuff will make those last couple sets a bit harder as well. The core/upper back fails me on em before the quads do.
    I definitely have been feeling these all thru my core - that's the money spot for me I think with getting my squatting cleaned up. There's no room to lose tightness or else everything falls apart fast
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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  3. http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  4. Quote Originally Posted by LizKing531 View Post
    Totally bringing fireball in the shaker cup for my next deadlift day...

  5. Quote Originally Posted by capo180 View Post

    Totally bringing fireball in the shaker cup for my next deadlift day...
    That article is very interesting especially with the history of alcohol and sport
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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  6. Incline Bench - superset wide/close grip - same rep/sets
    barx20
    95x10
    115x10
    125x10
    135x10
    145x10
    155x10
    165x10
    175x5 (there's a PR in here somewhere - I'll have to go back further to check, but recent past was only 145x10)

    Pull-ups (loooong negative last rep)
    (BWx5)x9

    Cable Pull-Downs
    (80x20)x9

    Circuit to blow the arms out
    Laying tri extensions - cable/rope handle
    (20x12)x5
    Concentration curls
    (26x15)x5
    Band pull-aparts x 15
    Delt Raise
    15x20


    Good day - took some extra time & just went until I was completely finished. Was totally gassed at 175 - last couple reps got a little hazy... Taking the cable pull-downs lighter, reps done leaned back, hitting about same as where I touch benching. These felt like a mix between a normal lat pull-down & a face-pull - really felt it shoulders/mid-upper back. They seem to compliment pull-ups pretty well - I'll get gassed doing those, then switch into the lighter pull-downs for a good burn without throwing form to hell
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  7. Holy reps man

  8. Yeah... wasn't really the plan when I started, but fell into a groove & just kept rolling. I've obviously been underselling my own efforts - the previous incline session's 145 was a struggle...not today Helluva pump going too
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  9. Good way to start my Sunday - really getting into front squats - my comp squat is already thanking me. Then worked out some sore muscles via yoga this morning. Covering some extra ground leading up to the x-mas travels & time off. Weight has been holding @202 these past couple weeks. Finger has healed over, but way too tender to pull with yet - any pressure pulling towards the tip of the finger makes for some unpleasantries...yuck...

    Front squat (ss w/ HLRx15 & roll-outs x 10)
    115x7
    135x7
    155x7
    175x7
    185x7
    195x7
    210x3
    210x3

    Snatch Grip DL (3/4" deficit) straps
    130x10
    180x10
    220x10
    250x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  10. Hope everyone has a very merry Christmas!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  11. You too brother

  12. Purchasing a reverse hyper... $425 for the unit with $325 for shipping. .. what the hell?....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  13. Quote Originally Posted by LizKing531 View Post
    Purchasing a reverse hyper... $425 for the unit with $325 for shipping. .. what the hell?....
    Probably be cheaper to find a retailer and buy it in person. Even if the retailer is 100 miles away lol

  14. Yeah... I'm amazed at how expensive reverse hypers are. Browsing online, rogue is 800, elite is way more than that. Ebay - hardly any I'm finding, except for the occasional gym selling one but most of those are local pickup. The wife really wants the hyper over a ghr... guess I'll keep looking.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  15. You're scaring me. I want to forge a home gym one day, but those prices are crazy

  16. Wrong one lol sorry

  17. Other than this, the rest of my gym wasn't too bad, cost-wise. But it's looking like the GHR might win out since those are only @2-300 shipped
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  18. Both Rogue and EFS are in the Columbus area, knowing you're in KY it might not be a bad idea to road trip for that stuff. Bonus, you might get a deal for buying in person. I always get great deals when I poke my head in and say hello at EFS.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Quote Originally Posted by herderdude View Post
    Both Rogue and EFS are in the Columbus area, knowing you're in KY it might not be a bad idea to road trip for that stuff. Bonus, you might get a deal for buying in person. I always get great deals when I poke my head in and say hello at EFS.
    I live near Philly and if I was going to buy a big piece of equipment at elite this is what I would do. Could be kind of cool in a way, plus save some money. Just bring plenty of tunes and food drummer man!

    Edit: or rogue if it makes the difference on the moola
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. Found this odd thing - http://www.newyorkbarbells.com/82651.html I haven't heard anything good about New York Barbell's stuff but having the combo of hyper & GHR would be cool -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  21. Attachment 112038

    This would help explain the lack of options in the market....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  22. 12/28/14

    Front squat (ss w/ HLRx12 & roll-outs x 10)
    95x10
    135x8
    155x8
    175x8
    195x8
    215x5
    225x3
    225x2

    Oly Squat (ss w/ incline board sit-ups x 15)
    225x5
    215x5
    195x7

    -------------------------------------------------
    12/29/14

    Incline Bench - wide grip
    barx20
    95x8
    115x8
    135x8
    155x8
    175x5,3
    195x3,2

    Pull-ups (long negative last rep)
    (BWx5)x7

    Incline Bench – close grip
    barx20
    95x8
    115x8
    135x8
    155x8
    175x5,3
    195x3,2

    Cable Pull-Downs
    (80x12)x7

    Flat Bench - wide grip
    115x10
    165x10

    Chin-ups
    (BWx5)x2

    Flat Bench – close grip
    115x10
    165x10

    Cable Pull-Downs
    (80x12)x2
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  23. Been killing it lately keep it up

  24. 12/30/14

    DL & Sumo DL (same sets/reps) beltless
    (ss/w incline board sit-ups x15)
    135x5
    185x5
    225x5
    275x5
    315x5
    350x5

    Snatch Grip DL
    (ss/w incline board sit-ups x15)
    225x15
    225x15


    First time successfully pulling without opening my fingertip back up!. Little rusty but no worries. Beltless has been feeling good – as has attacking front squats & core. Now that everything’s back in order & I can actually pull & grip the bar without issue – I’ll get back on the schedule here after the NYE break. Fresh cycle – 400s/285b/485d/185/ohp – I’m interested to get in a meet in the nearish future & see my progress. February 2104’s meet total – 1020 (6/9) - 335s, 255b, 430d – definitely have all those in bag, but really wanting 1200 my next meet. There’s a RPS meet in Cinci end of January, but my schedule won’t work. Hopefully something gets scheduled locally again – keep on checking plwatch
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  25. Lots of deads there man! That 1200 is achievable, that's what I'm gonna shoot for this upcoming year myself.

  26. Have some very nice volume/numbers the last few sessions. Great work man!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  27. Thanks guys! I took a couple days off around the New Year festivities - working around the house, hanging with the wife, etc. Back to the grind either tonight or in the morning.

    Oh yeah - & reverse hyper to be delivered tomorrow
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  28. 5-Jan-15
    Squat
    235x5
    270x5
    310x3,2,1

    Bench
    170x5
    1195x5
    220x5,2

    -------------

    6-Jan-15
    Deadlift
    285x5
    330x5
    370x5,2

    OHP
    110x5
    125x5
    145x5,2


    Back to the regularly scheduled programming. Felt rusty as fauck going into these – everything felt heavy. Those 5 days off (& accompanying sh!tty diet) since new years were of no help to me. From NYE until Sunday, the wife & I were bums. We both had time off & at home – it was nice & relaxing, but I didn’t lift anything heavier than the Christmas tree box as I put it away… Some vids were made, however I didn’t pay attention to the card being full so nothing worthwhile.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  29. Good numbers for just getting back into it my man. You will enjoy that reverse hyper.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  30. Quote Originally Posted by herderdude View Post
    Good numbers for just getting back into it my man. You will enjoy that reverse hyper.
    Got the call this morning from the freight driver - I'll have that reverse hyper today!


    Question: when rounding off % - do you guys round up or down? i.e. 85% = 306: go for 310 or 305?

    I've been rounding up (thinking don't be a wuss & get a couple extra lbs)
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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