Road to Derby Cup Championships (Lizking’s 1st meet) - AnabolicMinds.com - Page 4

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

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  1. LizKing531's Avatar
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    Oh jeez - I just got booked for a drum performance this weekend by the main theatre in town - it's a Hawaiian themed lobster dinner/fundraiser. Guess who gets to play drums rocking a grass skirt & spray tan?.... (I knew there had to be a reason they're paying so well for this gig)
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

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    Quote Originally Posted by LizKing531 View Post
    Oh jeez - I just got booked for a drum performance this weekend by the main theatre in town - it's a Hawaiian themed lobster dinner/fundraiser. Guess who gets to play drums rocking a grass skirt & spray tan?.... (I knew there had to be a reason they're paying so well for this gig)
    Pics or it never happened.

    Spray tan? Da fuq, you a bb'r now?

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    That's awesome man! Haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
    •   
       

  4. LizKing531's Avatar
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    hehehe... I've been laughing since I received the info. Oh yeah - I'm sure there will be pics.

    At least I get to take part in the lobster feast -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  5. NomZ's Avatar
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    I may be in the minority but I never artificially break in a belt. I just wear it, even my stiff ass 13 mm Inzer lever.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.
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    Quote Originally Posted by NomZ View Post
    I may be in the minority but I never artificially break in a belt. I just wear it, even my stiff ass 13 mm Inzer lever.
    I think this a good idea. Just sucks you didn't have time to break it in before the meet. How long do you have?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  7. LizKing531's Avatar
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    I've been rolling it up back and forth when sitting around - just a few passes loosened ir up some already

    The meet the is 2/22
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  8. LizKing531's Avatar
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    Deads today- vids coming. Just couldn't find a groove with the belt...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  9. LizKing531's Avatar
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    https://www.youtube.com/watch?v=r3JP...e_gdata_player

    Tear it up- I'm sure there's plenty for me to work on...

    Having trouble getting the last full set uploaded. Anyway that set pissed me off so I tightened the belt one more notch and just went for one more rep for this vid. Mentally was all over between the belt, video, getting used to the singlet. Eh...always another day I guess

    I was going between having the buckle dig into my lower lap or it would want to ride up my back as I got in place.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Looks like you could have had a better start position, still some lumbar flexion after you setup. Your shoulders then go in front of the bar as your hips rise without corresponding bar movement, I'd either use more leg drive or keep the hips high to avoid the wasted movement.
    Serious Nutrition Solutions Representative
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  11. LizKing531's Avatar
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    https://www.youtube.com/watch?v=7xSx...e_gdata_player


    Better start position? (Granted less weight)
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  12. NomZ's Avatar
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    Much better IMO.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
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  13. LizKing531's Avatar
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    Quote Originally Posted by NomZ View Post
    Much better IMO.
    Thanks - definitely had some weird stuff going on in the first vid
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    I agree the second was better start position. I think you need to get in the habit of taking and obnoxious breath with your mouth into the belt(in the back as well as front) right before you grab the bar, and then once you grab it, use it to pull yourself into position, and once you are there go. Bar speed was good and you definitely have more in the tank. Just a little bit of tweaks and some more authority at the start. Nice work brother.

    And you and Bolt are making me kind of Jelly I don't have the great long hair I once had! Haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  15. LizKing531's Avatar
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    Quote Originally Posted by rob112 View Post
    I agree the second was better start position. I think you need to get in the habit of taking and obnoxious breath with your mouth into the belt(in the back as well as front) right before you grab the bar, and then once you grab it, use it to pull yourself into position, and once you are there go. Bar speed was good and you definitely have more in the tank. Just a little bit of tweaks and some more authority at the start. Nice work brother.

    And you and Bolt are making me kind of Jelly I don't have the great long hair I once had! Haha
    Hehe-I lose all my strength if I cut it...lol

    The second vid was 205 (end of my workout-just practicing setting up). I will definitely be working on breathing into the belt. I feel like some of my issue today might work itself out as i get used to the belt.

    I could definitely feel the difference in my lumbar and besides being lighter weight, felt an extra pop off the floor

    The main set (vid screwing up uploading) the belt kept shifting as I went down to the bar. The last rep i got frustrated and just ditched the belt. Then went back and filmed the first vid I posted.

    I know I didn't get that skinnier but by the end of today's session I was able to latch it with ease several notches in.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  16. LizKing531's Avatar
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    Here we go.... luckily the theatre had shirts so I dodged the spray tan.



    Name:  ForumRunner_20140208_170419.png
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    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    oh baby... you can feast on my lobster anytime wearing that!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  18. LizKing531's Avatar
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    Oh yeah.....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    lol awesome
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  20. LizKing531's Avatar
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    Vid from today's benching - last set 3s - 245x5

    https://www.youtube.com/watch?v=3UGC...e_gdata_player

    Full numbers update coming
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  21. LizKing531's Avatar
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    Full numbers update from the weekend:

    2/7/14 – tough day, broken sleep, bad food choices the day before (or just lack of food…), kinda hungover - not hardcore, just gotta kill the booze for a couple weeks, as recovery is noticeably hampered…

    OHP – 125x3, 145x3, 160x3

    Superset – 5x10
    Incline - 120lbs
    Chins – 15lbs

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

    -----------

    2/8/14 – touched on this already – getting used to the belt, squirrely session – working on removing excess/unnecessary motion from setup. Nailed front squats – starting to get the feel of breathing into the belt for squats, I’ll see how that turns out with my next squat session

    Deadlift – 300x3, 335x3, 380x4, 380x1

    Superset – 5 sets
    Front Squat - 205x5, 205x5, 205x5, 185x5, 185x5
    Good Morning – 185x5x5

    5 Sets
    Incline board sit-ups – 10lb DB behind head
    Standing Cable Crunch – 50lbs


    ------

    2/10/14
    Bench – 190x3, 220x53, 245x5

    https://www.youtube.com/watch?v=3UGC...e_gdata_player

    Superset – 5x10
    Bench - 165lbs – 2ct pause at bottom
    Kroc Row – 75lbs

    BB Row Underhand – 135x12, 135x12, 135x12

    Wide cable pulldown – 70x25
    DB overhead tri extension – 55x20

    First bench session with wrist wraps – 1st observation: wait to tighten those bad boys until I’m ready to go… 2nd: definite increase in stability. I was mentally a little more focused on the wraps today than need be, at the expense of leg drive. However, getting the butt lift worked out. Accessory bench: paused at the bottom to change things up in my head, as I’m a bit concerned with jumping the press command in the meet just out of habit – Granted, come meet day I don’t want to linger too long at the bottom.

    Thanks y'all!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  22. LizKing531's Avatar
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    Update on the grass skirt incident Saturday - alls well that ends well i guess - this dinner was huge (@800 in attendance). The highlight, besides my swanky attire: the mayor came up and fist-bumped me while I was playing...lol
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  23. LizKing531's Avatar
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    Squat – 230x3, 260x3, 295x5

    Superset 5x10
    Squat - 185
    Lying Leg Curl – 85

    SLDL – 205x3x10

    260x3

    https://www.youtube.com/watch?v=A1on...e_gdata_player

    295x5
    https://www.youtube.com/watch?v=41So...e_gdata_player


    Weighed in 198 today - good sign, creeping back into my desired weight class, as I've been tipping the scales @205 the last couple weeks. Squats felt decent, although I can see in the vid that my butt is shooting up before the bar starts moving. The belt was much easier to adjust to today than for deads. On the last set, my wife popped in mid-set. I felt like I had the gas for at least one more rep, but focus was breaking down fast (started going forward more & more), so I racked it. I usually squat down to the box, but have been trying to remember to remove it for the heavy sets, but forgot about it for the 260. Angle kinda sucks for seeing depth - gotta find a better spot to vid squats from...

    Thanks y'all -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    Update on the grass skirt incident Saturday - alls well that ends well i guess - this dinner was huge (@800 in attendance). The highlight, besides my swanky attire: the mayor came up and fist-bumped me while I was playing...lol
    That's awesome. That's a pretty serious gig man haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Good couple sessions. Strong pressing. I agree with your assessment. You have to focus on not collapsing on the squats. When you get to a max weight that will turtle you. Speed was fast though.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  26. napalm's Avatar
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    To me, it looks like some lower back and core work is needed to keep that back more upright. Gotta focus on keeping that chest up brother. Like Robbie said, when the weight gets heavy, you'll get stapled.

    Me speaks from experience (getting stapled)...
  27. LizKing531's Avatar
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    Thanks guys - definitely know about getting stapled...

    I'm wondering just how much my posture sitting at work (slouching, etc) attributes to my crappy lower back lifting. To some extent, I can feel that what I think at times is an overarch is actually exactly the position I need (see deads)

    Am I getting the bar low enough on my back in my setup?

    I've been reading this http://articles.elitefts.com/trainin...-in-the-squat/
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  28. CountryLiftin's Avatar
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    Get some over arch anyways before you dead, when you pull the weight it will even you out. I probably sit as much as you if not more, so I feel your pain. It sucks. chair in my room, chairs in class, etc. And they aren't even comfy.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I think the bar placement is subjective. What I notice that would throw me off in your set up is I feel your feet should be further forward a couple inches before the unrack. It looks like when you lift out you are already compromised with leaning forward a little. Once you unrack with a lean at heavy weights it is impossible to fix IMO. That and some more strength in the core. I could be 100% wrong, but that is just how I would feel, personally. If you watch close it looks like you try to correct this right before the decent.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Squeeze the glutes and core before you drop into the hole! HA!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by rob112 View Post
    I think the bar placement is subjective. What I notice that would throw me off in your set up is I feel your feet should be further forward a couple inches before the unrack. It looks like when you lift out you are already compromised with leaning forward a little. Once you unrack with a lean at heavy weights it is impossible to fix IMO. That and some more strength in the core. I could be 100% wrong, but that is just how I would feel, personally. If you watch close it looks like you try to correct this right before the decent.
    Makes sense - that's one of the points made in that elite article.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Getting ready for work so didn't get to check the article. I will when I get time later. I agree though, then.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  33. LizKing531's Avatar
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    Quote Originally Posted by rob112 View Post
    Getting ready for work so didn't get to check the article. I will when I get time later. I agree though, then.
    Oh no sweat brother - just confirms what you're saying -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  34. LizKing531's Avatar
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    looking over warm-up methods for the meet - what do y'all think about this?

    To get the muscles warm, all that is needed is 20-35% stuff for 8 reps. After that, the purpose is not warmup, it is to let the nervous system "feel" the weights to prepare for the heavier weights.
    Here is what my warmups looked like:

    squat
    20% x6-8
    35% x5
    50% x3
    65% x2
    75% x1
    85% x1

    Now first attempt 90%, second attempt 96%, third 100%

    Bench

    30% x8-10
    50% x5
    65% x3
    75% x2
    85% x1

    first attempt 92%, second attempt 97%, third had to retake 97% on pause

    Deadlift (your body should be warmup up as it has done some work already)

    35% x3
    50% x1
    65% x1
    80% x1

    First attempt: 90%, second attempt 97%, back was saying to quit here.

    Copy/pasted from here: http://www.powerliftingwatch.com/node/3083
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  35. napalm's Avatar
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    Those openers are too high of a %.

    I use:

    Opener - 85-87%
    2nd - 92.5%
    3rd - the number you trained for, or a little more depending on bar speed
  36. LizKing531's Avatar
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    Thanks napalm -

    So in that case, warm up to a single @75%?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Just to plan out the rest of the week until the meet - next saturday 2/22

    Today's a rest day, then it's 531 sessions for tomorrow (OHP), Friday (DL), Sunday (Bench), Monday (Squat) - I figure these 1's would give me the final say on how to set my attempts - which would leave me tues-friday (4days) until meet day. Cutting it too close to meet day on the heavy sets?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Last heavy pull should be 12-14 days out, last heavy squat ~10 days out, last heavy bench 5-7 days out. Then rest up hard. Mobilize, maybe practice the moves at 40% during the week, but that's it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  39. napalm's Avatar
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    Quote Originally Posted by LizKing531 View Post
    Thanks napalm - So in that case, warm up to a single @75%?
    Warm up to 90% of your opener
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    Got it - I'm 10 days out right now. So basically just skip these coming 5-3-1 sessions in favor of form work/mobilization (yoga fit the bill for that or stick more towards agile 8s, foam rolling, etc?).

    I'm assuming if I work on form for the moves, to keep volume light? - not going for conditioning.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  

  
 

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