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  1. LizKing531

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

    No worries - I've actually been thinking of raising my back volume. Adding bb rows or something. My cable station is a cheaper home-gym style & I'm nearing the top of what it wants to handle - so I'm better off finding a new movement than f-cking up the cable station for the sake of heavy
  2. LizKing531

    Dmax's pursuit for power & performance

    Yeah I try to get everything super tight at unrack & kinda imagine my body like a spring loading until I touch. (basically if I don't, I get a ton of butt lift)
  3. LizKing531

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

    For sure - I keep those pull-ups tight & controlled, the pulldowns are leaned back tight, pulled to @ nipple. Then Meadows rows on flat bench days. Also have a bunch of shoulder/arm/ab work coming tomorrow.
  4. LizKing531

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

    Thanks y'all! I had the time yesterday, so might as well put it to use. I was also pondering why the deadlift seems to work out better for me than squat - height? that I wasn't that athletic growing up but worked at lumberyard/loading docks?.... 3/6/15 Incline Bench - wide grip - index on...
  5. LizKing531

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

    3/5/15 Duffin Glute Activation Warm-up Conventional DL - Beltless 135x10 185x8 225x6 275x6 315x6 365x3 375x3 385x3 Hanging Leg Raise (5)x8 Sumo DL 135x10 225x6 275x6 315x6 365x3 375x3 385x3 315x5 Reverse Hyper (30x15)x8 treadmill walk 45min Snow day! Took my time this morning and put in...
  6. LizKing531

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

    3/3/15 Bench Accessory Wide grip (pinkies on rings) 135x10 155x10 175x10 195x10 215x6 Meadows Rows (90x10)x6 Close grip (index 1" from smooth) 135x10 155x10 175x10 195x10 215x6 Shoulder Bombs (8x15)x6 Had a little more gas in the tank this morning. Man, I have been tired as can be the last...
  7. LizKing531

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

    3/2/15 Squat Assistance Front Squat (beltless) 135x5 155x5 175x5 195x5 Pause Squat (beltless) 135x5 155x5 175x5 195x5 Reverse Hyper 25x12 50x12 75x12 Short session today - just had no gas or motivation. Not too worried, had a pretty long yoga session Sunday & those always kill my workout...
  8. LizKing531

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

    Baby oats & applesauce - good call!
  9. LizKing531

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

    2/27/15 OHP 5's Barx20 70x5 90x5 105x5 115x5 130x5 145x5 145x5 Pause Squats 135x5 155x5 175x5 195x5 OHP went pretty smoothly. Tried pause squats today to get the feel. Nothing super special. Still getting used to food in belly early morning. Settling in the stomach is fine, it's the...
  10. LizKing531

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

    Danke! Yeah it wasn't the case every rep of the set but getting it dialed in
  11. LizKing531

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

    Thanks man - I feel like i've got some thing going in the right direction with bench & deads - once again now to put what I've learned on those 2 to work on my squat... On assistance work, I've been doing close & wide(r) grip bench, and sumo & convo deads - those lifts have been progressing just...
  12. LizKing531

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

    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...
  13. LizKing531

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

    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...
  14. LizKing531

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

    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)
  15. LizKing531

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

    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...
  16. LizKing531

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

    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...
  17. LizKing531

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

    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?
  18. LizKing531

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

    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...
  19. LizKing531

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

    Definitely - i always notice a huge difference when i slack off from doing it a while
  20. LizKing531

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

    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...
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