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

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  1. http://www.marylandpowerlifting.com/...?contentID=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.
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  2. 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
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  3. 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.

  4. 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

  5. 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
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  6. 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.

  7. 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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  8. 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.

  9. 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

  10. 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

  11. 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.

  12. 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

  13. Nice work

    Some good bench pressin

  14. 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

  15. 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...

  16. Just to add to what Napalm said some, as far as preworkouts, I personally like a stimulant boost in the AM and then right before deadlifts as I feel a little worn out sitting through the benching(lots of bench only people making it the longest lift). Just go by preference. First meet I did Uncut before and enhanced before deads, second one I did a VPX bang in the AM and a shot of brain candy before deads. Just use stuff you like if you feel you need it.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  17. Still waiting on my belt & wraps - any friggin day now....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  18. Inzer can suck sometimes. It took over a month for mine because I got a different colored one.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. Quote Originally Posted by Sean1332 View Post
    Inzer can suck sometimes. It took over a month for mine because I got a different colored one.
    yeah - kinda sucks.... I ordered the belt, wrist wraps, & gloves (for my wife) from HOP - turned out, they didn't have singlets in stock, so ended up ordering from that from Inzer - I got the singlet in 4 days.... It's officially 2weeks from order date, so can't really b!tch too much yet. I'm just anxious to get my gear!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  20. Sidenote: Proud of the wife- She was benching this weekend - she asked for a spot on her personal best of 90lbsx1 - gave her a couple setup tips & nailed 100lbs x1 - a 10lbs PR!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  21. Pardon my logbook truancy – because my basement is so far from my computer….

    Squats were tough this week. Went out over the weekend, had a few drinks with friends & slept very poorly all weekend – come Sunday when it was time to squat, it showed.

    I’ve been logging my calories (albeit rather loosely) aiming @3000 – given my knack for going over, I’m bumping that down a little. I keep tipping the scale over into the 200’s & I really wanna stay in 198 for this meet. I’m been upping my conditioning a little recently, & come February 1st I’m cutting alcohol & crap food. I’ve got the X-Gels going PWO supported by ALCAR & GMS (Glycergrow 2 scoops/Hemavol 1 scoop) & just started Anabeta Elite. Given all that, I’m not really concerned, just a consideration to keep an eye out & not let my cals get too out of hand.

    Despite OHP just last night, having dinner with the wife’s family tonight, so I had to get my deadlifts in this morning. Not too bad, felt like I could’ve had a 6th, but had a bit of doubt if my form would hold up, so I left it.

    1/18/14 – 5’s
    Squat – 205x5, 240x5, 270x6

    Superset
    Front Squat 205x4, 205x4, 205x4, 205x3, 185x5
    Lying Leg Curl – 5 sets 90x10

    SLDL – 185x10, 205x10, 225x10

    ----------

    1/20/14 – pm - 204
    OHP – 120x3, 140x3, 155x6

    Superset – 5x10
    Incline - 115lbs
    Chins – 12.5lbs – 3 sets, 17.5lbs - 2 sets

    Superset – 3x10
    DB Lat Raise - 10lbs
    Rear DB Lat Raise - 10lbs
    Wide Grip Pulldown – 60x20, 70x20, 80x20

    -----------

    1/21/14 – am - 202
    Deadlift – 290x3, 330x3, 370x5

    Superset – 5 sets
    Sumo DL - 290x5
    Incline board sit-ups – 10lb DB behind head
    Standing Cable Crunch – 50lbs

    Good Morning – 135x10, 155x10, 175x10

    Pull Downs – 60x30, 50x25 – Random addition: felt like sweating still, but didn’t feel like getting on the treadmill
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  22. Looks like some good workouts

    Man u are going to be crushing the weight soon with that stack Abe is a great product imo I always took it with Erase pro have yet to try X gels maybe when I get back to work

  23. Quote Originally Posted by Duramaxhd View Post
    Looks like some good workouts

    Man u are going to be crushing the weight soon with that stack Abe is a great product imo I always took it with Erase pro have yet to try X gels maybe when I get back to work
    Thanks man! yeah ABE and original Anabeta are both good stuff. They always give me a bit more appetite that in turn gives me a of a strength boost & all day pump feeling. I'll be throwing Erase in the mix after this meet, to help me cut up as I get ready for vacation - the wife got a groupon deal for 5 nights in St Lucia
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  24. That's awesome

    I live in Michigan and the farthest place I've been is Chicago for a whole 6hrs then came home I really need to get out and see the world or at least more then 4 States that border each other lol

  25. Quote Originally Posted by Duramaxhd View Post
    That's awesome

    I live in Michigan and the farthest place I've been is Chicago for a whole 6hrs then came home I really need to get out and see the world or at least more then 4 States that border each other lol
    Hey not too far away - I live in Lousville now, but grew up in Indy & would go to Michigan for family trips sometimes. Yeah - I can't recommend enough getting out & seeing as much as you can of the world. Going on vacations are awesome obviously, but, like for instance I was lucky enough to get sent to Louisville's sister city in Russia (Perm) - seeing a place I barely knew existed on the other side of the globe - that has definitely stuck with me.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  26. Russia, Japan, Germany and scottland are the four places I'd like to visit before I die but don't see that happening but u never know I never thought I would weight 200 lbs again or DL 400+ so I guess anything is possible in life just got to want it bad enough

  27. Quote Originally Posted by Duramaxhd View Post
    anything is possible in life just got to want it bad enough
    [email protected] straight!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  28. http://articles.elitefts.com/training-articles/powerlifting-articles/falling-forward-in-the-squat/

    Bam! Now let's see if I can get my sh!tty squat together... I'm good morninging(?) the sh!t out of my heavy sets lately. Definitely need to remind myself elbows down - I try to grip a bit on the narrow side, as I feel I get my back tighter. The caveat to that I'm picking up on my elbows, triggering some of my forward motion.

    something else I was pondering was to add back in calf raises just to get more acquainted with weight on my back, as I've always been able to raise at least what I squat. While I doing them previously, I would do all my squats, then once I topped off go into calf raises with the over weight.

    I should be able to get videos soon - my new phone blows, but I did get a cheap gopro knock-off the other day ($35), just waiting on the memory card to show up from amazon
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  29. On the back squat, you can have a narrow grip to really pack those shoulders in, you just have to really focus on externally rotating your elbows under. I also flex my forearms so my wrists aren't hyper-flexed.

    I found that Goodmorning-ing squats was just weak quads and being lazy. My squat has gone up a lot since I've stopped.

    The X-Gels may help you recomp depending on your cals too.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  30. Quote Originally Posted by NomZ View Post
    On the back squat, you can have a narrow grip to really pack those shoulders in, you just have to really focus on externally rotating your elbows under. I also flex my forearms so my wrists aren't hyper-flexed.

    I found that Goodmorning-ing squats was just weak quads and being lazy. My squat has gone up a lot since I've stopped.

    The X-Gels may help you recomp depending on your cals too.
    OK cool - yeah I definitely see the issue of elbows coming out. While I'm sure my quads could be stronger, I think you hit nail on the head with lazy... It seems like the more I work on it & the lbs go up, the more technical the squat becomes in my mind (& hence any weak links in that chain stand out)

    A recomp wouldn't be too bad Heck, I'm debating going on a straight up cut after the meet for the couple weeks before vacation - got a few goodies in the stash I've been holding on to...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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