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

rob112 said:
I think the bar placement is subjective. What I notice that would throw me off in your set up is I feel your feet should be further forward a couple inches before the unrack. It looks like when you lift out you are already compromised with leaning forward a little. Once you unrack with a lean at heavy weights it is impossible to fix IMO. That and some more strength in the core. I could be 100% wrong, but that is just how I would feel, personally. If you watch close it looks like you try to correct this right before the decent.
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Makes sense - that's one of the points made in that elite article.
 
Getting ready for work so didn't get to check the article. I will when I get time later. I agree though, then.
 
rob112 said:
Getting ready for work so didn't get to check the article. I will when I get time later. I agree though, then.
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Oh no sweat brother - just confirms what you're saying -
 
looking over warm-up methods for the meet - what do y'all think about this?

To get the muscles warm, all that is needed is 20-35% stuff for 8 reps. After that, the purpose is not warmup, it is to let the nervous system "feel" the weights to prepare for the heavier weights.
Here is what my warmups looked like:

squat
20% x6-8
35% x5
50% x3
65% x2
75% x1
85% x1

Now first attempt 90%, second attempt 96%, third 100%

Bench

30% x8-10
50% x5
65% x3
75% x2
85% x1

first attempt 92%, second attempt 97%, third had to retake 97% on pause

Deadlift (your body should be warmup up as it has done some work already)

35% x3
50% x1
65% x1
80% x1

First attempt: 90%, second attempt 97%, back was saying to quit here.

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Those openers are too high of a %.

I use:

Opener - 85-87%
2nd - 92.5%
3rd - the number you trained for, or a little more depending on bar speed
 
Thanks napalm -

So in that case, warm up to a single @75%?
 
Just to plan out the rest of the week until the meet - next saturday 2/22

Today's a rest day, then it's 531 sessions for tomorrow (OHP), Friday (DL), Sunday (Bench), Monday (Squat) - I figure these 1's would give me the final say on how to set my attempts - which would leave me tues-friday (4days) until meet day. Cutting it too close to meet day on the heavy sets?
 
Last heavy pull should be 12-14 days out, last heavy squat ~10 days out, last heavy bench 5-7 days out. Then rest up hard. Mobilize, maybe practice the moves at 40% during the week, but that's it.
 
Got it - I'm 10 days out right now. So basically just skip these coming 5-3-1 sessions in favor of form work/mobilization (yoga fit the bill for that or stick more towards agile 8s, foam rolling, etc?).

I'm assuming if I work on form for the moves, to keep volume light? - not going for conditioning.
 
LizKing531 said:
Got it - I'm 10 days out right now. So basically just skip these coming 5-3-1 sessions in favor of form work/mobilization (yoga fit the bill for that or stick more towards agile 8s, foam rolling, etc?).

I'm assuming if I work on form for the moves, to keep volume light? - not going for conditioning.
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Right, I don't mean go to failure. I mean do maybe 6-10 singles to the commands. Nothing difficult at all, just making sure you're well versed in the commands and so that you don't lose your technique.
 
herderdude said:
Right, I don't mean go to failure. I mean do maybe 6-10 singles to the commands. Nothing difficult at all, just making sure you're well versed in the commands and so that you don't lose your technique.
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Good call. I've seen a bunch if people miss lifts in not waiting on commands. That would suck.
 
Depends on the individual, I take way more reps and don't do percentage based, just feel.

For ex. squat:
45x20
135x10
225x3
275x1
315x1
365x1
405x1
455x1
Singles on up jumping 20-40lbs


Deload week I do the big 3 50%x5x3 meet standards. Then blood flow accessory work.
 
rob112 said:
I think the bar placement is subjective. What I notice that would throw me off in your set up is I feel your feet should be further forward a couple inches before the unrack. It looks like when you lift out you are already compromised with leaning forward a little. Once you unrack with a lean at heavy weights it is impossible to fix IMO. That and some more strength in the core. I could be 100% wrong, but that is just how I would feel, personally. If you watch close it looks like you try to correct this right before the decent.
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I've been watching the squat vids in some of the other logs around here - I really think you hit the nail on the head with this one. I do need to be further forward before I unrack. I can see in comparison that I am screwing the pooch from the get go by not being upright enough out of the rack.

I can't argue with core strength either, but not a whole lot I can do on that for this meet - will be working on getting that up to snuff next training cycle.
 
Hit deads today – warmed up, then just hit a bunch of singles @210. Then just did a few light pull downs, nothing major. Didn’t really count reps, was watching my time instead – at least 10, but no more than 15 total. Really working on how I’m setting up to the bar & arching my back/chest up. Cut out a lot of random motion – grab a ton of air, set my feet/get a grip on the bar, get down in position, then go - felt really good about was what happening by the end, like I was just throwing an empty bar around.

Just plugging in the numbers for the meet –

Squat –
85% - 306 – rounded to 305
92.5% - 333 – rounded to 335
Theoretical1RM - 360


Bench
85% - 255
92.5% - 277.5 – rounded to 280?
Theoretical1RM – 300 – (maybe go for 305? - 1RM per 531 is 300. APA KY state record is also 300 Invalid Link Removed)


DL
85% - 395.25 – rounded to 395
92.5% - 430.125 – rounded to 430
Theoretical1RM - 465
 
Bench today - didn't go past 155. Just working on making sure I've got the motions down, keeping my butt down & keeping body tight. Only did one set of 5 with the wrist wraps on, but I've gotta say I really like the feel of these Gripper wrist wraps. Also hit some facepulls, bw pull-ups, & few minutes on the treadmill to keep the blood flowing.

The rulebook states: "...The signal to press is given when the bar is motionless on the chest area..." What sort of time frame should I be expecting here? (certainly not straight up pause presses right?) As I've been concerned about jumping the gun, I've tried to do a lot of accessory pressing with a 2 count in my head, heavy work has usually been a quick 1 count.
 
Obv it will vary from judge to judge. I've had judges make it seem like 25 minutes before the press command, others where it barely touches my belly and you get the command.

Don't even think about time, just listen for the command.
 
And don't forget the rack command, it's easy to jump that one just based on habit. That's why I always hold the bar for a couple seconds after completing a rep...
 
Good call on waiting to rack - I've got the rulebook printed off & I keep going thru it between sets, making sure I'm not missing anything.
 
napalm said:
Relax bro, you'll get it. Just clear your mind and become one w the judge...
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Thanks man!

My game plan is coming together. training wise, I've done all the heavy sh!t in the weight room I can for now, the rest is all mental preparation.
 
The rack command is the biggest one that gets missed. People get all fired up from sending PR weight overhead and they throw it back into the rack without thinking. The best way to figure out the press command is to have someone give you one. You could even go back in the gym tomorrow and just do 135 getting used to it. Like Napalm said, you'll get anything from three seconds to instantaneous. I'll post up my meet vids so you can get an idea and maybe some of these nice gentlemen following along will do the same.

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Awesome - thanks Justin!

Unfortunately for now, I'm a basement lurker, training wise. Recently found out a friend of a friend owns the gym this meet is being held at, so hopefully after this meet I'll have a spot I go.
 
I don't know if it is all Feds, but I seem a bunch of people miss first squat bc they didn't signal the judge they were ready. Keep an ear out in case they do this. People would unrack and drop lol

Edit: napalm and herder dropping experience all over this mutha. This means you can't miss on commands! Haha jk...but srs...but kidding
 
rob112 said:
I don't know if it is all Feds, but I seem a bunch of people miss first squat bc they didn't signal the judge they were ready. Keep an ear out in case they do this. People would unrack and drop lol

Edit: napalm and herder dropping experience all over this mutha. This means you can't miss on commands! Haha jk...but srs...but kidding
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Cool-thanks. Yeah that's been my mental spot lately... just making sure I know the ropes. Just like playing music - gotta make sure i at least have some idea of the set list before getting on stage...(sh#tty metaphor but whatever.. lol)
 
Squats today. Worked up to 5 @ 185 - 4 sets. Farmer's walks and abs (weighted sit ups, standing cable crunches, heavy side bends) to finish out the session.

Making sure I'm upright and far enough under the bar before unracking and staying tight. With being a little further in front at unrack, it was way less stress keeping elbows down. It's tough to stay out of putting some heavy weight on the bar but just under 7 days out.

Then made a massive pan of cheesy scrambled eggs with spicy venison sausage and toast/jam, coffee, juice for breakfast.
 
Deadlifts

Worked up to 255 for 5 sets. Working on back tightness & squeezing oranges. Getting flatter, but need to sit back, not down. you can see a forward creep right as I'm starting the pull. Not gonna beat myself up too much, at least I felt that during the set & was able to confirm via video - that counts for something, right?...lol

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Superset 3 sets
Underhand BB rows 135x12 - moved grip wider each set, from just off the smooth to having middle finger on the rings
Rear delt fly - 10x10
Wide lat pulldowns - 70x12

hi bar Good morning
135x20 - 3 sets - last set went with a pretty wide stance, interesting feel, might keep that around for a minute

Abs - 3 sets
weighted sit ups - 10lbx10
Side bend - 50x10
Standing cable crunch - 50x20 - was aiming for 10, but felt super easy today so went to 20
 
5 days out -

Today's session - Bench

Worked thru the normal 5-3-1 warm up progression up to 3 sets of 5 @ 185.
Alternated sets with & without wrist wraps. Leg drive has felt pretty solid the last couple sessions. Gotta keep in mind that press command come meet day..

superset 4 sets
Kroc rows - 75x10 - 4sets
Tri cable Push downs rope handle - 50x12 - 4 sets

superset 3 sets
Delt flys side/rear superset - 10x10
Overhead tri ext - 60x10

Sit ups - 25

Having a weird bicep twitch - left bicep & part of my tri have been taking turns twitching the last couple days. Today I could feel a bit of a tightness/pain towards the elbow side of the bicep during benching & intermittently during kroc rows. I don't have voodoo floss yet, but I took a shot at makeshift flossing with the heaviest tension band my wife had laying around. Felt better for a few minutes... Going to hit some yoga tonight & see if that helps work it out at all.

Going to run thru one last session of light squats tomorrow. Probably run thru a little yoga Thursday to keep loose, maybe some really light squats deads just to polish form cues - no more than a couple sets. Rest/eat Friday. Go time Saturday -

I can weigh in early Friday evening from 6-7. I think I'm going to take advantage of that. I've been right on the edge on my home scale - going between 196-200. Figure I can do my normal routine, each a lighter lunch Friday, weigh-in, then get a couple good meals in my belly before the meet, without any fear of weight issues.
 
This arm can stop twitching any time....I would totally be ok with that...
 
Squats

Weight this am 198 (hoping my scale is reading on the heavy side but not really sweating it)

Worked up to 4 sets of 205x2

- focus on setup/unrack and keeping chest high. Was only planning on 3 sets but didn't like my 3rd and wanted to end on a high note.

Abs/core work, then finished off with some yoga/static stretching.

This arm twitch is really annoying and slightly painful.... going to hit it with ice/heat tonight and until meet day-hopefully it clears up
 
Anyone have any suggestions on ending this twitch/pain?
 
Stretch, heat, rest. You should be hitting a Deload soon an you can do ROM and it will probably clear up. It would be better if we knew what was causing it.
 
CountryLiftin said:
Stretch, heat, rest. You should be hitting a Deload soon an you can do ROM and it will probably clear up. It would be better if we knew what was causing it.
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Stretch heat rest is the plan

been deloading as the meet is Saturday
 
Soaked in epsom salts for a while last night, then alternated with ice & heat pad on the arm. Twitching finally starting to die down, slowly but surely. Weight this morning @196. Just going to rest until Saturday. Weigh in tomorrow @6pm - then off to a killer dinner :saevil:
 
rob112 said:
You pumped up man!?!?
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I'm getting there...lol. Definitely have some nerves going.

The arm twitch is bothering me, albeit mostly mentally - just don't want to f-ck my body up. The tendon has been hurting a little bit, not much but it's there


Going thru my day, writing down my lifts, warm-ups, bar height, etc - leaving nothing to guess
 
Oh man - so I bought a singlet from HOP - but I could've bought this....lol:

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:lmao: :bigeyes:
 
Keep doing the IBprofin, and once you get the first lift out of the way you will feel much better! Just make sure you nail it!
 
Good luck, you got it man!
 
Thanks guys!

I got this! (I keep telling myself ... ;) )
 
Alright - I'll admit it, nerves rising...

Question based off 5/3/1: as its my first meet should I be aiming for my theoretical 1RM or the training max?

My openers I feel are sound, yet psyching myself out over looking at my attempts on paper compared to my workout logs. Ive hit all my openers for reps already but 2nd and 3rd attempts will be new to me


*good thing the wife is here to talk some sense into me... :)
 
The nerves will pass after your first squat attempt, without a doubt.

I would aim for theoretical 1RM or more if you think you have it in you. Think outside of what's on paper. If you think you have XXX goal in you, then take it on your 3rd attempt.
 
Don't worry about second and third attempts being uncharted territory. That's common for many programs. I set a 35lb squat PR in August that was 70lbs heavier than anything I had taken in the 3-4 months prior. You've earned the right to take these weights, go up there and ****ing take them!
 
Sean1332 said:
The nerves will pass after your first squat attempt, without a doubt.

I would aim for theoretical 1RM or more if you think you have it in you. Think outside of what's on paper. If you think you have XXX goal in you, then take it on your 3rd attempt.
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herderdude said:
Don't worry about second and third attempts being uncharted territory. That's common for many programs. I set a 35lb squat PR in August that was 70lbs heavier than anything I had taken in the 3-4 months prior. You've earned the right to take these weights, go up there and ****ing take them!
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napalm said:
I use percentages for my first and second. Third is based on bar speed of the second...
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Just gotta calm my nerves - I appreciate the help guys!
 
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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