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

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  1. If you cannot get the X-Gels refunded by that shady retailer, let me know and I'll tell you how to dose the old batch.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.


  2. Quote Originally Posted by NomZ View Post
    If you cannot get the X-Gels refunded by that shady retailer, let me know and I'll tell you how to dose the old batch.
    Cool thanks - hopefully I can, wouldn't be surprised if I get stuck with the open bottle. I remember reading something like 10 instead of 4 caps?....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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  3. Getting ready for sqwatz this morning, followed by conditioning I really enjoy - getting out in the forest & hiking to the top of the highest hill - find the next highest & repeat (my avi pic is from one of these hikes).

    Numbers from yesterday's benching - after New Years (& before deciding on this meet) had a couple sh!tty workouts in a row, so, feeling dejected one day, I decided to back down the weight to see if I was overreaching or just a couple bad days. I'm definitely certain it was just the holidays getting to me & I'm still good to go - just getting some extra volume these last couple workouts.

    Butt lift has always been my trouble spot benching and thanks to bolt10 - i read something he said about contracting the glutes hard setting up to bench, as a way to help keep the butt down - that seems to be the missing link I was looking for - no lift at all today & much much better leg drive, I felt

    weight - 197
    Bench – 170x5, 195x5, 220x11

    Superset 5 sets of 10
    Kroc Rows – 60lbs – 5x12
    Bench – 170lbs – 5x10

    BB Row (overhand grip) - 135x10, 145x10, 155x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  4. Numbers from yesterdays squats -

    weight - 195

    Squat -195x5, 225x5, 255x10

    Supersets
    Front Squats - 205x4, 205x4, 205x4, 205x2, 195x3
    Leg Curls - 75x10, 75x10, 75x10, 75x10, 80x10

    SLDL - 185x10, 195x10, 205x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  5. Good stuff man. Just thought-you might be able to pick your openers out based on your third set of your 531 week.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  6. Bloody Marys make great hydration (yesterday's hike not this morning's breakfast)

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    my phone loves posting pics sideways.....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  7. Quote Originally Posted by Sean1332 View Post
    Good stuff man. Just thought-you might be able to pick your openers out based on your third set of your 531 week.

    Cool - thanks. I was thinking maybe open with or near the weight for 1's set, 2nd go for a PR, 3rd - aim for my theoretical 1RM?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  8. Quote Originally Posted by LizKing531 View Post
    Cool - thanks. I was thinking maybe open with or near the weight for 1's set, 2nd go for a PR, 3rd - aim for my theoretical 1RM?
    Sounds good. You can judge where you stand on that 1's week.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  9. I was thinking my best target for my first meet is to hit my on-paper 1RM. Worry about bigger numbers once I actually get some set on paper
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  10. Open 2-3 rep max you can nail. 2nd hit a PR/max on paper. 3rd hit a big number
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  11. http://www.marylandpowerlifting.com/...?content****135

    It is hard to always determine going in for your first competition (it was hard for me even in my second because all my previous maxes had become openers lol), but that gives you a good idea. I like the idea of hitting an opener with what you have actually hit for an easy triple. In your case I think a solid bump on the second would be a good choice so you can make a solid 3rd attempt at or just above your theoretical 1rm. We don't want to jump too much on the second and screw over chances of hitting our third.
    PEScience Representative
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  12. Thanks for the link bolt - yeah the 2nd/3rd attempts - I'm leaning towards being a bit conservative on them, as the theoretical 1RM feels like a big jump for a second attempt


    Random question - preworkouts & meet day - what do you guys do?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  13. Just something caffeinated and Gatorade. Bring something to snack on that's easy on the stomach. My go-to was cliff bars.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. Quote Originally Posted by Sean1332 View Post
    Just something caffeinated and Gatorade. Bring something to snack on that's easy on the stomach. My go-to was cliff bars.
    OK great - I figured I was overthinking it (crashing midway thru the day from too much PWO early, banned stims, etc)

    Cliff bars are great - those are always in my bag when hiking. The wife once unknowingly picked up some that had caffeine in them...didn't know such things existed



    BTW - speaking of the wife - she seems to be digging the idea of me competing in this meet -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  15. I'm getting antsy to get my belt/wrist wraps - HOP still say "processing".... (they did say 1-2 week backorder on Inzer - it's only been 7 days, but still...)
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  16. I usually eat a small cereal breakfast before lifting, and some protein.

    Sip on Focus XT, 2-3 scoops, for the whole day. Gatorade as well. Usually have a piece of fruit and a clif or protein bar after each flight, in the downtime before my warmups.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  17. Quote Originally Posted by NomZ View Post
    I usually eat a small cereal breakfast before lifting, and some protein.

    Sip on Focus XT, 2-3 scoops, for the whole day. Gatorade as well. Usually have a piece of fruit and a clif or protein bar after each flight, in the downtime before my warmups.
    This is similar to my approach. I really didn't use much for my second competition as I got a little too amped with all the adrenaline and pre-workout in my first. I did eat a quest bar or shake in between each flight and sipped on some gatorade throughout as well.
    PEScience Representative
    Don't miss out on the next deal:
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  18. Quote Originally Posted by bolt10 View Post
    This is similar to my approach. I really didn't use much for my second competition as I got a little too amped with all the adrenaline and pre-workout in my first. I did eat a quest bar or shake in between each flight and sipped on some gatorade throughout as well.
    Oh ya, I also snap an ammonia cap on my 3rd squat and 3rd deadlift.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  19. Quote Originally Posted by LizKing531 View Post
    Thanks for the link bolt - yeah the 2nd/3rd attempts - I'm leaning towards being a bit conservative on them, as the theoretical 1RM feels like a big jump for a second attempt

    Random question - preworkouts & meet day - what do you guys do?
    The second jump is a big jump but you should know you can hit it. Herder and napalm really helped me pick out mine so I would talk to them more about this.

    I eat a solid breakfast and then a snack like a clif bar like the guys have been saying and I chug water and drink a Gatorade throughout as well slowly. I was pissing every 30 minutes but felt great. Depends what time lifting starting for what you should eat too. I wake up and eat then back to bed then up again for light meal but that's just me.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  20. That works - I've got a jug of CF Focus XT at home - Add a couple cliff bars, gatorade, cup of coffee - good to go.

    Yeah - the ammonia is tempting, but that's one I think I'll leave out until a later meet -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  21. Quote Originally Posted by LizKing531 View Post
    That works - I've got a jug of CF Focus XT at home - Add a couple cliff bars, gatorade, cup of coffee - good to go.

    Yeah - the ammonia is tempting, but that's one I think I'll leave out until a later meet -
    I'd agree, or if you want to use it, try it in training on ME lifts a few times so you know exactly what to expect. That's what I did before my first meet, and it worked fine.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  22. Finally remembered to grab my logbook – here’s some numbers for this week. I moved bench up a day, as I play music & picked up a gig tonight. I’ll just have a rest day between bench & squat. Still waiting on my belt/wrist wraps. HOP said that Inzer’s backed up & I should expect it to ship in a couple days…. I hope… Finally got myself some chalk – [email protected] that made a noticeable difference on deads.

    1/14/14 – pm - 198
    OHP – 115x5, 130x5, 150x7

    Superset – 5x10
    Incline @65% - 115lbs
    Chins – 12.5lbs

    Superset – 3x10
    DB Lat Raise - 10lbs
    Rear DB Lat Raise - 10lbs
    Wide Grip Pulldown – 60, 70, 80lbs

    -----------

    1/15/14 – am - 195
    Deadlift – 270x5, 310x5, 350x9

    Superset
    Sumo DL @65% - 5x8
    Incline board sit-ups – 10lb DB behind head – 5x10
    Standing Cable Crunch – 5x10

    Good Morning – 135lbs – 3x10

    -----------

    1/16/14 – pm - 196
    Bench – 175x5, 200x5, 230x8

    Superset – 5x10
    Bench @65% - 175lbs
    Kroc Row – 70lbs

    BB Row Overhand – 135x10, 145x10, 155x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  23. Nice work

    Some good bench pressin

  24. Quote Originally Posted by Duramaxhd View Post
    Nice work

    Some good bench pressin
    Thanks man! Trying to pick up where I let things slack off around the holidays. Lo & behold - Finally starting to find my leg drive!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  25. Quote Originally Posted by LizKing531 View Post
    Thanks for the link bolt - yeah the 2nd/3rd attempts - I'm leaning towards being a bit conservative on them, as the theoretical 1RM feels like a big jump for a second attempt


    Random question - preworkouts & meet day - what do you guys do?
    fwiw, this has served my pretty good as far as picking attempts:

    opener - 85-87% depending on bar speed in warmups
    2nd - 92.5
    3rd - the number you trained for - you did train for a number didn't you? this can obv go up depending on bar speed of 2nd.

    i take no credit for this, it's actually wendler's, but i've had success w it. so have a couple other guys here.

    as far as meet day, it's highly individual and depends on whether it was a 24 hour weigh in or not. if it's a 24 hour weigh in - meaning you've already made weight the day before, you should have already replenished yourself. meet day i typically eat met-rx bars all day. my body is used to it and i don't walk around feeling full all day. i actually brought two boxes of met-rx bars to worlds with me. i drink water all day, some guys drink gatorade or a mixture of the two...
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