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

Gotta get my head back in the game - was sore as can be for a couple days after the meet. Now I just need to get back in the swing of things, get my diet & training back under control

Squatted this morning - everything felt heavy & I felt very sluggish. 185x10 was as far as I went & called it.... I might try some lighter benching this evening just to get back in the motion & build some momentum towards training again - I'm going backpacking over the weekend (conditioning), so no lifting until Monday probably.
 
It will take a little to get fully back into the swing of things...unless your like country and jamesbuick who don't get sore
 
I typically just do light blood flow stuff for the 2 weeks following a meet, always feel weak and slow after.
 
Finally getting back to it – new bar, fat gripz, better protected floor – no time like the present to get back to the iron. Reset my numbers to my meet numbers. Lowered my OHP number as well, because I added chins to the OHP day – supersetting & tracking progress 5/3/1 style. Miscalculated though – went by the added weight, when going by BW + added weight would make the ramp up a little more agreeable… Still running a little slow – only hit 5 on my last sets & those were the only 5 I had in the tank. I’m sure the addition of heavy chins threw me a bit – going to see how this cycle goes with them & adjust accordingly. I’m always sluggish getting back into it after deloads anyway. It felt great to get under the bar again though

3/3 – 204pm
OHP superset Chins
105x5 – 25x5
120x5 – 30x5
135x5 – 35x5

5 sets
OHP – 50% - 80x10
Chins – BWx10

---------

3/4 - 203am
Deadlift (10 ab rollouts between sets)
255x5
295x5
330x5

5 sets
DL – 50% - 195x10
Hanging Leg Raise – BWx12
 
Bench – bodyweight 200 (am)

Bench (comp pause) (superset with 80x15 wide grip pulldowns)
150x5
175x5
200x7

Bench (with FatGripz)
115x10
BB Row (overhand)
95x15

Got to sleep later than I wanted, but had a great session this morning anyway – at least didn’t take as long as I expected. I’m really focusing on training the pause & staying tight. Did my work sets with flat feet on the floor, accessory bench experimented with leg drive on my toes/feet further under. I’m only using my wrist wraps on work sets, then putting the fat gripz on for accessory work. They do a good job of bringing new stimulation into an already established exercise in the routine. I also felt like it accentuates any sorta weird grip/wrist position issues. No videos today, as I was really engaged in a podcast & didn’t think about it until after.

Looking forward to squats tomorrow – time to redeem myself. Question on that – I’ve had lying leg curls as an accessory for a while & really want a change – Stiff leg deads? Was thinking good mornings, but those & squats together sounds kinda boring
 
SLDL, RDL, Supine leg curl, GM variants, hyper extensions, etc

Just go for reps since assistance
 
rob112 said:
SLDL, RDL, Supine leg curl, GM variants, hyper extensions, etc

Just go for reps since assistance
Click to expand...

Gracias senor - gotta keep it interesting and I'm trying to get away from the leg curl attachment on the bench
 
rob112 said:
SLDL, RDL, Supine leg curl, GM variants, hyper extensions, etc

Just go for reps since assistance
Click to expand...
These are all my recommendations too, plus some glute bridge variations.

High rep as well.
 
Squats – 5’s – BW 200lbs (am)

Work sets-Squat
200x5
230x5
260x4*

Superset
SLDL (FatGripz) – 115x5x10
Squat – 155x5x10

Decent day, sort of. Everything felt heavy, but I also was more cognizant of body position/caving-in. Didn’t really plan on stopping at 5 last set, but felt the cave in start, so before ingraining any more reps in that fashion – cut it off. Experimented with false grip on the bar – I’m going to keep trying that out, felt like it cued my upper back to engage tighter/kept elbows down – had more of an around vs up feeling on my back. All in all – felt like I learned some things I can apply to my next squat session. Probably could’ve done more on SLDLs but there’s always next time. Ran out of time & wrapped it up –

Vids to come – uploading currently

EDIT - cant count - had to go to video to be reminded...lol
 
Hey man, of you look back, my first 5's week after last meet I barely got the last set of 5 so I wouldn't sweat it. Takes the body some time to be back 100%.
 
Well - evidently I can't count... made it to 4 & racked on the last set, thought it was 5....lol Oh well... Despite the forever-and-a-day getting set to unrack, you can see in the last set that I'm slowly losing it more & more each rep. I felt better overall, especially since I felt there was more mind-body connection keeping me in check a little. Definitely feel the extra ab work, increased rows & chins will only help - and the SLDLs - those felt like a really good addition for me

235x5
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260x4
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rob112 said:
Beltless?
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Yeah.... got to the 2nd to last set and realized I hadn't put it on yet & by then just figured finish it out without throwing my brain any curve balls
 
LizKing531 said:
Yeah.... got to the 2nd to last set and realized I hadn't put it on yet & by then just figured finish it out without throwing my brain any curve balls
Click to expand...

Okay will that will make it harder to start. It was nice to see you battled through that last rep. I think the first thing that you gotta fix is your head. When you look down your body will follow, you'll lean forward a hair, hips will raise a little, and next think you know you have to muscle though with your back. I hear people say different things, but I like looking at a fixed object or spot. Whether it be something eye level when you start the lift, or slightly down as if you were gazing at an object on the floor 25ft down an imaginary hall way. Just something other than the floor. If you are really worried about depth you can set up some couch cushions, a box, what ever; or just tape/retape yourself. I think you get those reps easier with a belt and fixed alignment. Hope that helps brother!
 
And it really looks like you looked down 3rd and 4th rep, which looked like your hardest ones.
 
rob112 said:
Okay will that will make it harder to start. It was nice to see you battled through that last rep. I think the first thing that you gotta fix is your head. When you look down your body will follow, you'll lean forward a hair, hips will raise a little, and next think you know you have to muscle though with your back. I hear people say different things, but I like looking at a fixed object or spot. Whether it be something eye level when you start the lift, or slightly down as if you were gazing at an object on the floor 25ft down an imaginary hall way. Just something other than the floor. If you are really worried about depth you can set up some couch cushions, a box, what ever; or just tape/retape yourself. I think you get those reps easier with a belt and fixed alignment. Hope that helps brother!
Click to expand...

Thank you - definitely see (& have been learning to feel) what you're saying with my head position... Heck at the meet, Scott even called me out on looking down in my 3rd attempt.

This is part of the reason I opted for SLDLs over Good Mornings for accessory this cycle, as I felt like the GM movement was bleeding into my squat too much (feeling like I could GM the weight up, as I'd been training it...) & SLDLs are a relatively new stimulus
 
LizKing531 said:
Thank you - definitely see (& have been learning to feel) what you're saying with my head position... Heck at the meet, Scott even called me out on looking down in my 3rd attempt.

This is part of the reason I opted for SLDLs over Good Mornings for accessory this cycle, as I felt like the GM movement was bleeding into my squat too much (feeling like I could GM the weight up, as I'd been training it...) & SLDLs are a relatively new stimulus
Click to expand...

SLDL are definitely a good exercise. I want to add them in one of my upcoming cycles as main accessory, too
 
i feel like since I don't really have much issue keeping chest up with DLs, these are a good way to reinforce staying upright between squat sets. I'm thinking next week I'm adding a set between every squat set - now that I've got 2 bars, it wont be any trouble at all.

A lot of the issue I'm having is confidence based - when any nerves start to rise, I start looking down.
 
Confidence is huge. I've been told that a couple times since getting to the new gym.

Oh, and no tunes while lifting? Maybe you just need some soulfly or system of a down in the background :D
 
I've been playing tunes thru my phone - so I've got to cut it off to film... :(
 
Played 2 shows Saturday combined with the time change - skipped this morning, might try to work it in this evening - OHP/chins
 
3/10/14 (pm)

OHP
115x3
130x3
145x5

Chins
30x3
33x3
38x4* (…questionable form on that last one)

Superset – 5 sets
OHP (w/ FatGripz)
80x10
Chins
BWx10

I’m getting into these weighted chins – my back feels amazing (in a destroyed sorta way) when I’m done training. This session flew by – just kept going & going.

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

3/11/14 (am)

DL superset w/ Ab Roll-outs (x10)
275x3
310x3
350x4

Superset – 5 sets
DL – (1/2” deficit)
195x10
Hanging Leg Raise
Bwx10
Incline Ab Twist
10x10

I remembered to put the belt on for work sets today. Although I did forget to video this session… these sets felt lighter as I went heavier – it took me half my workout to get warmed up, I felt like. First round with any sort of deficit dead - I have 2 @1/2" panels laying around, so just used one today to get started
 
Boring but big template.. I used to do it, I hated doing 5x10 on deads and squats though.. shyt sure does work though.
 
capo180 said:
Boring but big template.. I used to do it, I hated doing 5x10 on deads and squats though.. shyt sure does work though.
Click to expand...

Oh yeah - those days totally kick my @ss... Although, lately I feel like, if I really dread it, it's probably what I should be focusing on-Hammering out solid reps with good form. Especially getting my sh!tty squat in order...lol

I do feel like the BBB template gives a good conditioning challenge - I like to superset the accessory work & trim down the rest times.
 
Bench superset with wide pulldowns (60x20)
165x3
185x3
210x5

Bench (FatGripz)
115x5x10
BB Rows (overhand grip – pinky on ring)
95x5x15

Decent session today. Keeping my grip just a touch narrower lately – about ½” in from the rings. I’m really trying to keep cognizant of the pause at the bottom. I kept catching myself getting a little fast on the press – more touch & go than true comp pause. Working sets, I’m trying to keep on my toes, feet further under – starting to get the feel for it. Accessory sets I’m going flat footed. Forgot about the wrist wraps until after my last work set. All those row reps, light weight or not, got a nice pump going. Everything went smooth & the pace stayed quick enough that I was getting winded & nauseous towards the end.

Videos to come – Phone ran out of memory before finishing my last set. Gotta experiment with better angles/lighting – with a black shirt on a black bench, can’t see much.
 
Getting used to them supersets will get you nauseous! Getting your work capacity up, too. Nice work!
 
Bench vids from yesterday:
185x3
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210x5
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Ground out an OK squat session this morning. Woke up with an upset stomach, so that didn’t help much. My body felt just sorta beat up, quads especially, but hung in there to complete the session. Haven’t conquered my forward issue, but starting to get more acquainted with it, if that makes any sense – feeling it earlier in the rep when the breakdown is starting – leading me to hopefully overcome it in due time. Might try to loosen back up with some yoga tonight or in the am, plus some sort of cardio/conditioning/abs tomorrow for sure.

Squat (superset with SLDL 115x7)
215x3
245x3
275x4

Superset
Squat
155x5x10
SLDL
115x5x10

White Flood Reborn treated me a-ok this morning. I woke up feeling low & upset stomach. Got my sh!t together & slammed my PWO – surprisingly didn’t bother my stomach at all. Ground out a session & called it a day. I was feeling like I might want to hang up the towel early, but managed to trudge through it.

Squat vids
245x3
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275x4
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Good work man. Make sure your pushing the feet out hard on those squats and sitting back. Forcing the elbows forward might help you keep a bit more upright.
 
capo180 said:
Good work man. Make sure your pushing the feet out hard on those squats and sitting back. Forcing the elbows forward might help you keep a bit more upright.
Click to expand...

Thanks man! I've been much more conscious of elbows, but I definitely need to work on spreading the floor/sitting back
 
First rep of 275 looked like you didn't look down and it looked better overall. So def an improvement. Just remember you have the strength ma man!
 
rob112 said:
First rep of 275 looked like you didn't look down and it looked better overall. So def an improvement. Just remember you have the strength ma man!
Click to expand...

Step at a time - Thanks brother!
 
g update today - been super busy weekend, but still got down to business.

I like the addition of weighted chins to OHP day – adding that, as well as upping the rowing volume on bench day, seems to be helping – I feel better & shoulders feel overall more solid. Between using FatGripz for accessory work & wrist wraps for work sets, quite honestly my wrists have never felt better. Just gotta hammer my diet down if I ever want to see my abs – I hate tracking cals. Not much reason to sweat it now though, my vacation is in just over 1 week! However, as summer gets nearer….

DLs felt ok - still working on getting used to the belt, but that's definitely improving. Gotta keep tabs on limiting unneccessary movement setting up & getting in position to pull - tendency still to drift over the bar.

Bench feels decent lately - adapting to the pause. Last rep/last set the bar path could've been better. Body felt pretty tight thru the session - now to get more proficient delivering energy into the bar...

OHP – 3/16/14

OHP – superset with chins
120x5
135x3
150x3

Superset Chins
30x5
35x3
38x3

5 sets
OHP – 50% - FatGripz - 80x10
Chins – BWx10

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

DL – 3/17/14

DL – superset with Roll-Outs
295x5
330x3
370x4

5 sets
DL (@1” deficit) – 50% - 195x10
Incline Ab Twists – 10x10
Hanging Leg Raise – BWx10

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

Bench – 3/19/14

Bench – superset with wide pull downs 80x15
175x5
200x3
220x3 - Invalid Link Removed

5 sets
Bench – 50% - FatGripz – 115x10
BB Row Overhand – 115x12
 
3/20/14
Squats – bw 203lbs (am)

Work sets-Squat (superset w/ standing cable crunch 40x12)
230x5
260x3 Invalid Link Removed
290x3 Invalid Link Removed

5 sets
SLDL (FatGripz) – 115x5x10
Squat – 155x5x10


Went out for a fancy anniversary dinner last night - pork confit w/ spinach & cheeses on fruit & bread, salad (really awesome with all the fixins), grilled salmon & shrimp with potatoes, & some sort of mocha baked mousse for dessert, plus a couple drinks & wine. That was such an awesome meal, however I was slow moving this morning...

Not as much of a cave in, but definitely getting my a$$ up way too early. A little bit of a grind on those last reps, but I feel like I'm learning. Read something about driving my head into the bar to start the ascent - need to explore that more.
 
Vids are showing on my phone.


Duramaxhd said:
King u like them fat gripz I've been thinking of ording some
Click to expand...

Personally really like them - I'm feeling my forearms/wrist/grip get a good fresh stimulus from the fatgripz. I got em on sale from elite for @ $27 I think
 
Driving your head into the bar out of the hole is a HUGE deal, man. Drive your head into the bar the whole time and especially in the hole and your squat will thank you. Just think like this for a second, you're trying to move the bar and not the floor when you squat, so why not act on the bar first? It should be the first thing you think to do coming out of the hole.
 
herderdude said:
Driving your head into the bar out of the hole is a HUGE deal, man. Drive your head into the bar the whole time and especially in the hole and your squat will thank you. Just think like this for a second, you're trying to move the bar and not the floor when you squat, so why not act on the bar first? It should be the first thing you think to do coming out of the hole.
Click to expand...

Makes complete sense - My brain had been searching as I had recognized that with initiating via legs I'm always going to be fighting the same issue. I know I can always be stronger, but something never quite made sense as to why my squat always felt so weak -
 
I still can't see :( maybe the error is on my side.


Good call on driving the head up. Might be the perfect que for you. Good squatting my friend.
 
Yeah you need to keep that back tighter. Driving into the bar will help.. Everytime that I set up for a squat, first thing I do is grip the bar as hard as possible and drive my traps into the bar.. keeping the bar moving in a stright path will help drive that weight up.
 
rob112 said:
I still can't see :( maybe the error is on my side.


Good call on driving the head up. Might be the perfect que for you. Good squatting my friend.
Click to expand...

Hmmm.... I'll check if I can see them on another device...



capo180 said:
Yeah you need to keep that back tighter. Driving into the bar will help.. Everytime that I set up for a squat, first thing I do is grip the bar as hard as possible and drive my traps into the bar.. keeping the bar moving in a stright path will help drive that weight up.
Click to expand...

Good call man - I know I've needed some sort of change mentally, as I could tell at the bottom I was getting out of whack pretty consistently
 
Got a big update for ya’ll - Tying up loose ends before heading off to paradise – snowed in Louisville this morning & it’s 80deg in St Lucia!!!!

I’ll be repeating this 5’s week when I get back from the trip, taking the vacation as the deload I should’ve been doing this past week. Hit deads & went hiking on Sunday – I’m a glutton for punishment… Then bench yesterday & squats this morning. Just wanted to finish off the week’s program before leaving. Felt pretty solid until squats, but even got thru that pretty well (except bailing on accessory work).

Hopefully the vids are working this time -

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3/22/14
OHP (superset w/ Chins)
110x5
125x5
140x6
Chins
28x5
31x5
37x6

5 sets
85x10
BWx10

Felt great – I really like working the weighted chins alongside OHP.

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3/23/14
DL (ss w/ Ab Roll-outs BWx12)
260x5
300x5 Invalid Link Removed
340x7 Invalid Link Removed

Deficit (@1”) 200x10
Incline Ab Twist 10x12
Hanging Leg Raise BWx12

------------------------------------
3/24/14
Bench (ss w/ Pulldown 70x12)
155x5
180x5
200x8 Invalid Link Removed

5 sets
Bench 50% (w/ FatGripz) 120x10
Pulldown 80x12

------------------------------------
3/25/14

Squats (ss w/ SLDL 115x12)
205x5
235x5
265x7 Invalid Link Removed

Head into the bar is making sense – unlocking something here…. I expect to see some marked improvement in my squatting coming up.
 
And a wild lizking appears!


Head positioning is extremely improved on those squats! Nice work!
 
rob112 said:
And a wild lizking appears!


Head positioning is extremely improved on those squats! Nice work!
Click to expand...

Awesome! I think that was just the mental fodder I needed - get that ingrained in my brain, then watch my numbers rise!
 
LizKing531 said:
Awesome! I think that was just the mental fodder I needed - get that ingrained in my brain, then watch my numbers rise!
Click to expand...

Hell yea man. A little saying that I hear at the gym is "the best que is the one that works for you." That one is working for you haha. Now the numbers will rise as you said :thumbsup:
 
Back from vacation, just trying to get back to the work grind - got some catching up to do... In the meantime, here's something kinda cool -

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My tropical paradise R&R – Soufrière, Saint Lucia. Amazing jungle & mountain views form the infinity pool, beautiful secluded beaches, delicious food, along with blue holes & a sulphur spring to keep things interesting. Visited a local Rasta’s farm & had a amaizing fresh lunch cooked right up on the beach in clay pots made by some local women up on top of the ridge nearby. Snorkeled over a blue hole – the water went from knee deep to over 1000ft in the span of just a hundred feet or so.

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After some relaxation & recuperation, gotta get back to it – OHP & Chins were a grind getting warmed up, but then I started catching my wind again. I’m always a little weak coming off a deload, but with the extra R&R I felt really good. A couple sets into the assistance work & I thought my arms were going to fall off – my shoulders had a gnarly pump going. Took a breather & then hammered out the last couple sets. Actually finished a few minutes earlier than expected.

Deads – these were a killer…. First morning workout in a little over a week & had a couple beers at the wife’s parents last night. Everything felt heavy as sh!t but it still moved off the floor & locked out. I hit the same 340x6 that I hit the week before vacation when I was still taking ABE. I felt like I was keeping my chest up a bit better consciously. No videos today – this was a grind of a DL day, so I was just trying to keep on pushing thru it without distractions.

White Flood Reborn notes: Mind-muscle connection seemed on point these past 2 days – these workouts felt plenty heavy, but also had the gas in the tank to keep going. Tossed in 1.5 scoops Glycergrow on OHP day & hot d@mn - Pump was a motherf@cker…a bit too much for a second there actually. The flavor is still holding up well with me – 2/3s thru today’s deads made me wonder if I was going to taste this a second time, but with no intense aftertaste that lingers around like some others I was able to keep going without issue.

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4/6/14
OHP (superset w/ Chins)
110x5
125x5
140x6
Chins
28x5
32x5
37x6

5 sets
OHP (w/ FatGripz) - 85x10
Chins - BWx10

------------------------------------
4/7/14
DL (ss w/ Ab Roll-outs BWx10)
260x5
300x5
340x6

Deficit (@.5”) - 200x10
Incline Ab Twist - 10x10
Hanging Leg Raise - BWx12

------------------------------------
 
Looks like my home, I've heard St. Lucia is very nice.
 
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