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

Totally way TMI but I gotta share this with someone though & I'm definitely not telling my coworkers - My good friend calls me out of the blue the other day, raving (I mean the dude was totally psyched up) about this swing they got as a wedding gift (swing? - think sexy times) - Won't go into detail, just suffice to say...found a new use for the squat rack (especially the overhead top bar) that both the lady & I agree on :bigok::wiggle::kiss::biglaugh::yup::shhh:
 
I wouldn't mind having a swing. :D
 
Duramaxhd said:
Then u could get some resistance bands wrap them around u 2 and do so resisted hip thrusts lol great for deadlift
Click to expand...

GREAT idea. Lol
 
1/24/15 - making up for a lost assistance session

Incline Bench - wide grip
barx20
95x10
115x10
135x10
155x10
175x8
195x3
215x1

Pull-ups (long negative last rep)
(BWx5)x8

Incline Bench – close grip
barx20
95x10
115x10
135x10
155x10
175x8
195x3
215x1

Cable Pull-Downs
(100x12)x8

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

1/26/15
531s

Squat
270x5
310x3
342x1,0,1 - first set, belt too tight, lost air & tightness 1ft up on 2nd rep. Belt's between holes at current weight. Reracked & hit it again for a single, belt one notch looser. felt like I should've had more, but a sh!t day with plenty of distractions can do that.
Added a plate & walked it out for sh!ts & giggles

Bench
195x5
220x3
245x4

Bench felt pretty solid. liking my new set up routine - gets me tight with at least a little bit of leg drive (I know there's more there, just gotta find it).

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

1/27/15
531s

DL
330x5
375x3
415x1,0,1 - just wussed out on the 2nd rep, I knew it too - that exact moment when I could hear one of the articles in my head about deadlift tips - "keep pulling"..... The next single did not have that problem

OHP
125x5
145x3
160x5 - seemed to be my strongest lift this cycle....

f@ck it - on to the next....
 
Good to see in both cases you went back after it. That always takes guts and mental toughness.

Strong inclines too buddy
 
Thanks guys - definitely appreciate it!


& now I'm getting sick.... fluids, vitamins, more fluids, & hopefully some rest soon....
 
Oh no... It's going around for sure.
 
Well - just catching up on everyone else's logs. Unfortunately I've only had 1 upper session since last week.... Played a few shows last week that threw that schedule off, ended up catching something - chest/sinus/general sick-worn out. Just resting & keeping up on fluids....
 
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53 Signs You Might Be a Powerlifter
 
Tabascoonall said:
Some of those are to funny, thanks for sharing, EXTREMELY late but i am in on this, King feel well soon!!
Click to expand...

Welcome! Glad to have ya! Never too late - I've just been hacking up my lungs the past few days, trying to get well enough to train....


& there's this:

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Max Recoverable Volume question - been checkin out what Mike Israetel's been saying on FB about MRV. I think I missed a key point early. I'm wanting to tweak my excel sheets

When tracking, is that the volume of the training session or only the main movement, or something else?
 
Duramaxhd said:
The way I understand it by the video is its main movement

Edit did u see the video he posted today
Click to expand...

OK thanks. Yeah - i was watching the vid, here at work (so not exactly unbroken concentration). I get confused as it feels like some consideration should be made to the total of the session, in regards to recovery. But then again, give it all up to the main movement, as the rest is 'accessory'
 
U should be doing the main movement first so really other then rest and diet nothing else should effect it just need to keep and eye on the volume over them few weeks and take special note of drop-offs. The hard part would be if u just had a bad day and thinking u hit your limits
 
Duramaxhd said:
U should be doing the main movement first so really other then rest and diet nothing else should effect it just need to keep and eye on the volume over them few weeks and take special note of drop-offs. The hard part would be if u just had a bad day and thinking u hit your limits
Click to expand...

Cool - yeah, I figured I was over complicating the volume tracking & would probably go down the road of over tracking everything & gaining nothing from the info (something we run into at work a lot). So that's why I wanted to clear up my confusion before going any further.
 
2/15/15
Arms/Abs

DB Curls
10x15
20x15
(30x15)x6

DB Overhead Tricep Extension
10x15
20x15
(30x15)x6

Shoulder Bomb
5x15
(8x15)x7

Face Pulls
(18x15)x8

RKC Plank
(25s)x8

DB Side Bends
(30x12)x8

Windshield Wiper
(6)x8

Roll-Out
(7)x8



2/16/15
Duffin Glute Activation Warm-up

Deadlift (Sumo & Conventional – same sets/reps - Beltless)
135x10
185x8
225x8
275x5
315x5
(365x3)x3

Hanging Leg Raise
(5)x8

Reverse Hyper
(20x15)x4



2/17/15
Bench (Close-Grip & wide grip – same sets/reps)
135x10
155x10
170x10
185x10
195x10

Meadows Rows
(90x10)x5

Shoulder Bombs
(8x15)x5



Finally got some time under the bar. Still hacking & blowing my nose constantly, but I don’t feel too bad – just full of snot…lol Hope everyone’s staying warm – we just got a good dumping of snow here – about 8 inches fell Monday.
 
Nice work man. It's been freezing here in cleveland, the car said -11 while driving home from work the other night. Not much snow though which is nice.
 
capo180 said:
Nice work man. It's been freezing here in cleveland, the car said -11 while driving home from work the other night. Not much snow though which is nice.
Click to expand...

I feel yeah I'm south of you in CBUS and its just not that fun hahah this cold i am so ready for spring but good solid sets!!
 
Yikes - yeah that's a bit chilly. We're supposed to dip down colder, but so far, with clear days the sun/snow combo has been keeping the day temps higher it seems. The wife's been off work all week (she's a school counselor) - I even managed a couple days off.... Another reason I like snow


2/19/15

Front Squats (beltless)
115x10
135x10
155x10
175x10
185x10
195x8

Reverse Hyper
20x12
40x12
60x12
80x12
100x12
120x12

BSS (DBs - weight per hand)
30x12
30x12
30x12
30x12

Something I ate yesterday did not agree with my PWO today....woo..... Once on track, Got some good volume out of the day. I wanted a couple more sets on fronts originally, but was feeling pretty gassed by that 8th rep & moved on from there. Starting to see some bigger weights on the Reverse Hyper - keeping it slow & steady building up. Have had split squats in rotation in a long time & I suck at these - so the perfect accessory movement...

Thanks y'all!
 
You gonna do any front squats in here?

I hate when I get stomach issues from PWO/food mixture.
 
RegisterJr said:
You gonna do any front squats in here? I hate when I get stomach issues from PWO/food mixture.
Click to expand...

Couldn't agree more, bathroom needed for some PWO and food mixtures. But I guess it has a lot to do with how long you wait
 
RegisterJr said:
You gonna do any front squats in here?

I hate when I get stomach issues from PWO/food mixture.
Click to expand...

Hehehe - sometimes I just have to rep it out. I feel I recover better from these than heavy days, just trying to finally kick this chest/sinus bug

Tabascoonall said:
Couldn't agree more, bathroom needed for some PWO and food mixtures. But I guess it has a lot to do with how long you wait
Click to expand...


Man - I waited all night... Sometimes my GI just hates me or hates my PWO...
 
That's some solid front squat volume there man. Looks brutal.

And I question people who pay for cleanses. Why would you want to do that? "Hey I bought a product and **** my brains out." When ever a supp does that to me as a side effect I just think "some people like this" lol
 
Dang front squat.. Not my best friend. That volume though jezz
 
Yup - NO Xplode the "organic" way... (NO Xplode - that's a verb right? I googled directions to the restaurant... I no xploded those tacos....)


But yeah - the legs are feeling that workout. Going to hit some incline bench after work today - then a slightly delayed fat tuesday crawfish boil
 
2/22/15
Arms/Abs

DB Curls
10x15
(30x15)x7

DB Overhead Tricep Extension
(30x15)x8

Shoulder Bomb
(8x15)x8

Face Pulls
(16x15)x8

RKC Plank
(25s)x8

DB Side Bends
(30x12)x8

Windshield Wiper
(10)x8

Roll-Out
(10)x8
 
Thinking that now's probably as good a time as any to start tweaking with fat-loss in mind. Adding in yoga & mobility work along with various cardio (treadmill, bike, sprints, hiking, etc). Getting a better handle on my diet again, haven't logged & really even cared about those numbers all winter

45min yoga session this morning - need to do these more often. Everything feels so much better this morning. Several good poses really work out hips/low back in a way that just immediately feels great
 
Yoga is awesome. I need to get back on that too for mobility improvement.
 
Well that sucked.... I'm just gonna take a mulligan on today's session. I get into my work sets on squats & the wife tells me her car won't start. So I'm going between sets trying to troubleshoot her car & get it started. Did not even get to the benching I had planned either. Top set sucked but took an extra triple after missing the 5set. Oh well... maybe I'll lift tonight since the wife will be gone & I'll have the house to myself. The hernia I had repaired 7 years ago has been intermittently aching (mesh repair) the past few days. Doesn't seem to affect strength but doesn't fill me with pride either. Also wondered if yesterday's yoga might've contributed to the lack-luster day, since it had been a while since I'd done a full session

warm up
Duffin's glute activation

barx10
150x5
185x5
225x5
240x5
280x5
315x3
315x2
315x3
 
Also debating trying to eat something pre-training. The catch is that I train at 5:30am - I'm not getting up any earlier to cook, so trying to think of easy foods to make this happen. Thinking a weekly pile of PBJ sammiches 1-pre & 1-post - see what happens in a month from now... Thoughts?
 
LizKing531 said:
Also debating trying to eat something pre-training. The catch is that I train at 5:30am - I'm not getting up any earlier to cook, so trying to think of easy foods to make this happen. Thinking a weekly pile of PBJ sammiches 1-pre & 1-post - see what happens in a month from now... Thoughts?
Click to expand...

Do you drink coffee? I use a protein shake as a creamer. I've also done granola in the past. I don't think I could down a PBJ first thing pre.
 
LizKing531 said:
Also debating trying to eat something pre-training. The catch is that I train at 5:30am - I'm not getting up any earlier to cook, so trying to think of easy foods to make this happen. Thinking a weekly pile of PBJ sammiches 1-pre & 1-post - see what happens in a month from now... Thoughts?
Click to expand...

Sometimes sacrifices have to be made when I'm working I been up as early as 3:30 just so I have enough time to make breakfast. If you're really set on not waking up any earlier I'd go with a shake with carbs Pre or maybe bcaa's + carbs Intra mite help u just start drinking it about 15 mins before your workout
 
I do drink coffee, but not on workout days (made the mistake of coffee too close to my PWO....). I have used protein as creamer - works pretty well until too much powder goes into the coffee, then it gets kinda odd/clumpy. Granola - forgot about that, good call. I guess there wouldn't be any reason I couldn't make up granola or some sort of oatmeal in advance. I can't really find myself getting up any earlier than I do now (5-5:15), as I don't really see that the time spent waking early to cook (& digest a full breakfast), wouldn't be better used actually getting a full night's sleep.

I guess I'll just test & see. It might not agree with me at all to eat, slam my PWO, & then lift inside 30 minutes.
 
Duramaxhd said:
You'll be fine

U drink anything Pre bed time?
Click to expand...

Water - maybe wash down ZMAs with it

Not really trying to over think the small stuff, just more looking for personal experiences & possible ideas.

Bit of back info: I got into LeanGains-type-IF-schtuff when I got back into lifting a few years ago, non-athletic family (several type 1 diabetes cases in there, but not mom or dad). Made good on recomping thru that method & got better handle over blood sugar/mood swings/etc (albeit I am not an intense stickler on diet). I've had some GI issues in the past & that really addressed those concerns as well.
 
I just asked cause I drink a shake before bed and wake up less hungry so it may help u with your early morning sessions just a thought thou
 
Cool - I don't have any issue with hunger, but curious if it would improve body comp or performance (just as concerned that performance would be negatively impacted by GI distress)
 
Revamping some stuff this morning - Made up a new excel sheet for my training. Everything is accounted for - the layout is nice & tight. Even added QR codes for Duffins Glute Activation & the Agile 8 youtube vids, so I can pull them up in a pinch if needed. Adding Pause Squats for an accessory & tweaked my days to add an arms/abs/shoulder health session. Also this sheet includes scheduling of active recovery/mobility/cardio. Basically, after my ramblings yesterday, realized that there's some other crap I hadn't been addressing properly either, in regards to training/diet/lifestyle - time to get on it!....
 
2/26/15
Bench/DL 5's

Comp Bench
105x5
135x5
160x5
170x5
200x5
225x5
225x5

DL
135x5
180x5
225x5
270x5
290x5
335x5
380x5
380x3


A little better session today. Had some BULLSH!T dealt to me at work right before leaving, so had a bit of aggression ready to go somewhere...lol On the first set of 380 - had something click in a good way one of those reps. Got the weight off the floor & it just flew up - if anyone's a golfer, reminds me of that perfect shot when you don't even feel the ball, it's just flying perfect
 
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