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

CountryLiftin said:
Good luck tomorrow big dog. Don't stress it. When the adrenaline starts pumping you'll murder weights you were nervous about before.
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Thanks brother! After all, this is what I've been training for -
 
Just weighed in at 190.2. He recorded it as 86kg. Time to eat!
 
I love how powerlifting weigh ins are always light as hell.
 
The scale kept reading 86kg then immediately jumping to 112 ... obviously not 112kg so duder asked what I weighed at home (194lbs) then gave me 86 on the dot. From the list I saw of folks weighing in before me, looks like I'll be in the biggest weight group. But how many will have the years to get into submasters ;)

Not too shabby considering I was hanging around 200 just a couple weeks ago
 
On a sorta unrelated note - bought myself a Rogue power bar on closeout (minor paint blemish knocked $20 off). Plus a big closeout dollamur mat to put under my rack (currently just using those lock together cheap mats from hardware store)
 
Horse stall mats come highly recommended and are the cheapest I've found. I cut mine up for deadlifts/block pulls/deficits, but you can also leave them whole and put them EVERYWHERE!
 
herderdude said:
Horse stall mats come highly recommended and are the cheapest I've found. I cut mine up for deadlifts/block pulls/deficits, but you can also leave them whole and put them EVERYWHERE!
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Awesome - I've been thinking of working deficits into my routine. I'll keep that in mind

The one I got from rogue is 1.25" thick. Leftover from last years cross fit games, their site said
 
Good luck today man, smash some PRs and have fun with it!
 
Woooooo buddy! Let's do it!
 
Thanks guys! Just checked in, bout to hit some warm ups
 
They're saying maybe one flight ... @20 lifters total
 
One flight of 20 will probably be 15mins rest between attempts. Good luck.
 
Squats 305 nailed. 335 nailed. 360 - lost air at bottom and caved
 
255 hit. 280 missed twice.

The pause on the press command is killing lots of folks including me
 
Deads 395 hit. 410 hit (got my 1k total). 430 hit.

1020 total 6/9
 
Didn't hit any of my theoretical 1rm but completed the whole meet. Broke 1k. And PRd for squat and dead. I'll take it
 
Grabbed 1st submasters 198 (only entry..) to my surprise grabbed 2nd in 198 open
 
Full update with vids to come - now its time to eat
 
Awesome day! So now you know what to work on in the future, make the plan, stick to it, hurt feelings. I'm a big fan of pausing everything on benches, it's very different.
 
Warts & all – here’s my first meet (minus my opening squat – wife showed up just after).

Squats – This was the smallest flight of lifters, felt like it went pretty quick. Bench-only had the most, push-pull had a few more. Buried my opener, but just missed getting red lighted for jumping the rack command, but they gave me the lift. 2nd attempt – still working on nerves from being in front of a crowd, but got it (seeing stars pretty well…). 360 – I psyched myself out from the beginning. As soon as I started getting set, I let my intensity/confidence go & just did everything wrong. You can see it in my face easily from the two videos – I didn’t have the 2nd at all. Gotta just really drill into my skull proper friggin form & hammer my core. Also need to work on spacial awareness, as to not keep looking down to judge depth – doesn’t do anything to help my keep upright. 335 is a personal best for me, so I’ll still take that out of it.

305x1-missed video
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Bench – This is where sh!t got really weird. The bench looked comparable height to any other bench, but the padding was super deep, effectively making it @1” lower. I had all sorts of issues getting leg drive without buttlift. 255 I wrote off as just getting adjusted to the bench & I’d be fine with my 2nd – unfortunately, I ate 280 - both of my attempts I thought I had my arch set, but once engaging the lift –boom, butt shoots up – I would feel that initially & it killed the rest of my motivation to push the weight up, as I’m figuring I already got red-lighted.

The press command pause… So yeah, definitely did not push myself hard enough/early enough/realistically enough in training towards competition pause – only cheated myself. It felt long, but then again I ate 280 twice, leg drive issues or not. Now comes time to reset my 5-3-1 numbers to a longer pause (and lock in leg drive/better form as well). Also need to address bringing the chest to the bar on the descent.

255x1
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Deadlift – Was feeling good during warm-ups, 395 felt a-ok. I did some quick math, decided with missing 2 for bench, I’d back off on my 2nd attempt & just secure breaking 1000 – so I went 410 & nailed it. I was still pondering going for my theoretical 1RM of 465, but decided a 55lb jump after a 15 didn’t sound as satisfying as just taking a PR with 430 – from the vid it looks like they might’ve let me pass with a slight hitch.

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It was great way to spend the day, small group (maybe up to 30 total during in the bench) – started just before 11, finished by 3pm. The gym is an old auto service center in a kinda artsy district in town, converted into a crossfit facility. So by deadlift time, they opened the garage doors & was nice & sunny everyone’s cheering & drawing a crowd of passers-by to see what all the commotion is. So that was kinda fun to experience as well.

Overall, totally glad I did it – I learned so much in one day about what I need to work on strength-wise, technique-wise, just adjusting to lifting in a meet vs. my basement. Now so much of the mystery is gone & I can really focus on what I know (now) I need to work on. Still ended up taking home 2 trophies, though - 1st in Submasters 198 (I think by default) & 2nd in Open 198. 1020 – 335/255/430



EDIT: hit my first squat, just missed the video
 
Great writeup, and congratulations again on the awesome job!
 
Sweet stache bro, glad you had fun and hit PRs.

Couple things I noticed: switch of head position in the squat, and some bar wobble waiting for the press command could have made you pause longer than needed.
 
NomZ said:
Sweet stache bro, glad you had fun and hit PRs.

Couple things I noticed: switch of head position in the squat, and some bar wobble waiting for the press command could have made you pause longer than needed.
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Haha - thanks man - yeah my mustache grows in way thicker than any other part of my beard... shows up great when I trim the beard short.


Definitely - I can use the excuse of nerves, but I need to practice feeling depth - not actually looking down for it. Rookie mistakes for sure - I learned a lot all around. Time to get stronger & move forward
 
Awesome work man. Glad things went pretty well and that you seemed to learn quite a bit. In for your journey to the next meet. :)
 
I couldn't resist - elitefts was having a sale, so I just picked up a set of Fat Gripz -
 
Got my new bar from Rogue yesterday, along with the fat gripz (super fast from elite - ordered monday). That bar is super nice - fine knurling, dark/gunmetal color - It's like a porsche sitting next to my old beat-up bar with a bolt falling out of it...lol

Did a few supersets of OHP with fat gripz & BW chins this morning - I'm still feeling all beat up.... Fat Gripz are cool though, little bit different stimulus - more to come on those.

Going over my next 5-3-1 setup, resetting my weights. Going to go back to Boring But Big for accessory work for a while. When I need to, I'll switch things up with stuff like tempo squats (bolt style w/ metronome), incline or close grip bench, etc, but keep with the overall 5 sets of 10. Just really need to go back & hammer form for a while. Only change will be something to replace leg curl, as I've been doing those for a while & need a change up. Abs day &/or conditioning day is probably going in rotation - I like getting up before work & training, so it actually works out easier for me to have some reason to get up the same early time every day. Also thinking about supersetting weighted chins on OHP day & tracking that 5-3-1 style as well.
 
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