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  1. LizKing531

    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...
  2. LizKing531

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

    True dat!
  3. LizKing531

    bigger stronger faster with the help of 5/3/1

    Excellent skwatz sir! I like the addition of the TV to the log - I'm gonna have to do that since I've got everything in an excel spreadsheet now
  4. LizKing531

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

    Haha - right?! Unfortunately the wife doesn't find that as amusing as I do... That's the one downside to lifting at home - an off-kilter morning with the wife can totally hi-jack my session
  5. LizKing531

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

    Incline Bench - wide grip barx20 95x10 115x10 135x10 Pull-ups (long negative last rep) (BWx5)x4 Incline Bench – close grip barx20 95x10 115x10 135x10 Cable Pull-Downs (100x12)x4 Did not get nearly enough done today. Conversations this morning derailed my session completely, so probably...
  6. LizKing531

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

    1/22/15 warm-up - Duffin's glute activation DL & Sumo DL (same sets/reps) beltless 135x7 185x5 225x5 275x5 325x5 Reverse Hyper 20x12 20x12 70x12 70x12 70x12 HLR (BWx15)x5 Crashed out way early last night - felt good today, except it took me forever to get going this morning. Wanted to get...
  7. LizKing531

    bigger stronger faster with the help of 5/3/1

    Great pulling!
  8. LizKing531

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

    Yeah most likely. I got about 6 inches up and just didn't have it both times. Oh well. Wasn't a make or break for me just woke up thinking i should do it
  9. LizKing531

    Dmax's pursuit for power & performance

    I've seen that vid a few times - i personally liked what he was saying, as it made sense about weight on your back vs in hands. I still set up basically the same, hands maybe a couple inches wider, but seeing him walk thru it made some things click for me and haven't had any signs of pain
  10. LizKing531

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

    18-Jan-15 Front squat 115x8 135x8 160x8 185x8 205x8 225x5 250x1 275x0,0 Reverse Hyper (20x12)x8 HLR (BWx15)x8 Bench – close grip barx20 135x10 155x10 175x10 195x10 215x6 (6 w/ slingshot) 235x2 Meadows Rows (90x10)x7 Front squats – moving up, 205x8 & 225x5 were rep PRs – I really wanted...
  11. LizKing531

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

    Hehehe - that (along with the beard) are my scret weapons.... Actually - that really has helped me. During the dance, I'm breathing into my belt - deeper each breath, really working to get air, also I'm getting my feet/legs/glutes ready for the task at hand. I find I pull & squat way better if...
  12. LizKing531

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

    16-Jan-2015 DL 305x3 350x3 395x4 Invalid Link Removed 395x3 OHP 120x3 135x3 150x4 150x4 Meadows Row (straps) 90x12 90x12 90x12 Reverse Hyper 50x12 50x12 50x12
  13. LizKing531

    Herder's 2014 Log: All About the XPC Semi's

    That's basically what I've found myself doing - I've combined my work sessions: Squat/Bench, DL/OHP - then I have one assistance day for each movement, maybe an extra rowing/arms day if I feel the need Sucks about the tendon pain - I would get a bicep tendon pain here & there but finally...
  14. LizKing531

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

    Thanks man - it does feel like I caught a fresh wind or something recently. I've been really enjoying my accessory work lately - front squats & sumo pulls are paying off. Lately, I've been focusing mentally on getting set up correctly vs. cues in the movement. Going back to when I used to play a...
  15. LizKing531

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

    15-Jan-15 Squat 255x3 290x3 325x4 325x1 Bench 180x3 210x3 235x4 235x2 Pretty decent morning overall - did Defranco's Agile 8 this morning & was promptly reminded that I have really been slacking recently in the warm-up department. After that today felt pretty great. Squats broke down in...
  16. LizKing531

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

    For sure. Protein i tried to keep as high as i could but that involved plenty of cured meats (not to mention a severe weakness for cheese). Welcome! Yeah I have some erratic posting habits sometimes - check in a few times one day then disappear for a few. I'm on a pc in cubicle by day, so less...
  17. LizKing531

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

    Thanks man - Trying to keep up with all you guys! As long as I keep up with good eats, the bar keeps moving. I noticed my craptacular holiday eating habits didn't do too much good for my lifts
  18. LizKing531

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

    1/9/15 Front squat 115x10 135x10 160x10 185x10 205x5,5 Reverse Hyper (20x12)x5 HLR (BWx15)x5 ------------------------------------------------- 1/10/15 Bench – close grip barx20 135x10 155x10 170x10 185x10 205x5 (7 w/ slingshot) 225x5 (7 w/ slingshot) Meadows Rows 70x10 (90x10)x5 Tri...
  19. LizKing531

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

    For whatever reason, I've always been kinda OCD about sticking to only rounding up but finally starting relax on that - makes sense that I could use the variety of up or down for different reasons. Reverse Hyper has arrived! It was delivered fully assembled & attached to a pallet. Wasn't able...
  20. LizKing531

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

    Got the call this morning from the freight driver - I'll have that reverse hyper today! Question: when rounding off % - do you guys round up or down? i.e. 85% = 306: go for 310 or 305? I've been rounding up (thinking don't be a wuss & get a couple extra lbs)
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