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

NomZ said:
Looks like my home, I've heard St. Lucia is very nice.
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like your home? Where's that?


yeah it was pretty cool. We were on the opposite side of the island from the big resorts, so it was cool to be able to get at least a small sense of the local life -
 
LizKing531 said:
like your home? Where's that?


yeah it was pretty cool. We were on the opposite side of the island from the big resorts, so it was cool to be able to get at least a small sense of the local life -
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USVI, up island from St. Lucia

That's the way to do it, nice.
 
NomZ said:
USVI, up island from St. Lucia

That's the way to do it, nice.
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Awesome - the wife visited the virgin islands (US & British) several years ago (without me...) - her pic looked really nice - visited the Baths, etc
 
rob112 said:
Place looks amazing. I got to leave the east coast for a day at least...
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Man, I can't recommend it enough - get out of town & travel. For me, it's about seeing a different part of the globe & the change of perspective compared to where I'm from
 
Just taking a rest day today - nothing special. I knew I'd be sore coming back from a week long break. Maybe a bit of cardio this evening - the weather is finally being agreeable enough to get the bikes out & roam around the neighborhood.
 
Dem abs! .....lol....

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Although I was pretty stiff & sore starting out the morning, I felt solid today, although I didn't realize until after that the previous time thru I hit 200 for 8 but only got 7 this time. Oh well go on to another day I guess. Was getting pretty quick with my pause but felt like I redeemed myself somewhat on the last rep of 200. Got a bit of cardio work trying to cut back on rest times during my accessory sets.

4/9/14
Bench (ss w/ Pulldown 70x15)
155x5
180x5 Invalid Link Removed
200x7 Invalid Link Removed

superset 5 sets
Bench 50% (w/ FatGripz) 120x10
Pulldown 70x15


X-Gels question - so I ran thru just under 2 bottles (45 workouts) - I still have a little over 1 bottle left, calling my name... It's been about 2 weeks since last use - should I wait longer to start or can I give it a whirl?

(sidenote: had one of the best recomps I've ever done going into my vacation, without really putting much extra effort in, diet wise with ABE & X-Gels)
 
You could take then and get dem ARA pumps preworkout...or get another bottle for a fuller run
 
I'd personally wait longer because you don't want long term inflammation. I'd probably wait another 2 weeks then start dosing pre-wo only.
 
Just hang on to them and wait it out. Last thing you want is chronic inflammation leading to an overuse injury or something.
 
Cool - thanks guys. I knew I was getting close to 50 workouts before a short break. As the results were pretty good for me, was just thinking greedy & wasn't sure if there had been any info/feedback on longer use.
 
4/10/14 - Squats

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

& that's it - I started off the morning with my stomach not feeling the best, slowing my progress. Then once I got under the bar, I felt rushed. Got to my last work set - felt my stomach not feeling so hot @4-5 rep, so decided not to risk that. Got a couple reps into my accessory squats & got a wicked cramp in my inner thigh. Just racked it & went on with my day. Managed to get the meat of the session in, so at least I've got that going for me...
 
Pondering my meet - I wasn't sure I was going to try again any time soon, but got to looking around on plwatch......

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Invalid Link Removed - same Fed as last meet
 
USPA gets my vote.
 
Had a busy & tiring weekend, but still managed to get OHP in yesterday & deads this morning. Played a gig Friday night & that always screws up my sleep schedule - don't get in bed til after 3am (I'm about too old for that sh!t anymore....) & working around the yard as we had great weather all weekend (even though it's supposed to get back to freezing a couple days this week...grrr). Didn't have much gas in the tank for OHP, but still managed to hit prescribed reps. Deads were better (barely), despite poor/lack of sleep. Nothing special, just basically a couple of sessions that are just now out of the way....

OHP

OHP – superset with chins
120x3
135x3
150x3

Superset Chins
35x3
38x3
40x3

5 sets
OHP – 50% - FatGripz - 85x10
Chins – BWx10

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DL

DL – superset with Roll-Outs
280x3
320x3
360x4 Invalid Link Removed

5 sets
DL (@1” deficit) – 50% - 200x10
Incline Ab Twists – 10x10
Hanging Leg Raise – BWx12




NomZ said:
USPA gets my vote.
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I'm strongly leaning towards doing this meet - timing is pretty decent, not too far away. It might be a little soon, as I'm not sure about what progress I've made since last meet, but it would be more experience -
 
Those boring but big workouts are brutal, especially when super setting everything man. Try to sit back a bit more to help you tighten up those deads a little!
 
capo180 said:
Those boring but big workouts are brutal, especially when super setting everything man. Try to sit back a bit more to help you tighten up those deads a little!
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Yeah I remember rob saying he can basically pop 225 off the floor sitting back
 
How long ago was the last meet?
 
LizKing531 said:
Late February
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8-12 weeks isn't a whole lot of time, and if you don't feel like you made big progress, and not trying to break any records: I'd wait.Much more rewarding to make big progress rather than be scraping for 5lbs here and 2lbs there.
 
NomZ said:
8-12 weeks isn't a whole lot of time, and if you don't feel like you made big progress, and not trying to break any records: I'd wait.Much more rewarding to make big progress rather than be scraping for 5lbs here and 2lbs there.
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True - my thoughts were that this meet would be lacking some of those first meet jitters. Between that & the fixes in training I've been working on, somewhere @30-40 on my total. Then there's the part of me that likes that a meet gives me a target to train towards.
 
LizKing531 said:
True - my thoughts were that this meet would be lacking some of those first meet jitters. Between that & the fixes in training I've been working on, somewhere @30-40 on my total. Then there's the part of me that likes that a meet gives me a target to train towards.
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If money isn't an issue, I say why not if you enjoy it. 3 meets a year is usually good.
 
NomZ said:
If money isn't an issue, I say why not if you enjoy it. 3 meets a year is usually good.
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I'm curious as to what improvements have been made since last meet - I feel like I really learned a lot from that first one & interested in how I've been able to apply what I learned even if it's only 10lbs or so per lift, but granted a huge PR would be awesome too
 
Hit bench last night, as I couldn’t get myself out of bed yesterday morning. Decent session, nothing special though – just staying on track. During accessory sets, felt like I was learning how to engage my lats a bit better – know to transfer that to work sets. Pulldowns felt great – really focused on keeping strict form. Gotta get off that cable & into wide pull-ups soon.

Squats went well – heck of a lot better than last week. Experimented with foot placement – I’m feeling a bit better with a slightly wider stance. Question for ya – how much are your feet turned out when squatting? Just curious on this as well, as I haven’t read too much on it to be honest & have just always went by feel. I was noticing as I was getting the groove on the wider stance today, my feet were a little more out as well. At the time I was picturing the something I read once about the squat isn’t coming up, it’s your legs coming together (making you go up).

Unfortunately, no vids – my phone ran out of memory & I didn’t catch it until I went back to upload all the vids & I only had 20 secs of the first bench set

Overall, I am getting the opinion that I’m mentally leaving reps out there & am looking into more mental technique. Plus I really need, as much as I hate it, to get back into logging my food. Maybe I’m just being tough on myself today, but basically I’m getting an inclination deep-down to cut the dumb sh!t, stop half-assin’ & do it -

4/16/14-pm
Bench (ss w/ Pulldown 80x12)
165x3
190x3
215x4

superset 5 sets
Bench 50% (w/ FatGripz) 125x10
Pulldown 80x12


4/17/14-am
Squats (ss w/ SLDL 115x10)
220x3
250x3
280x4

superset 5 sets
SLDL – 115x10
Squat – 160x10
 
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I like feet out slightly, kind if like CWS demonstrates in this video.

I think most if are our worst critic. Most of us here are not cocky and demand a lot from ourselves. I chalk it up to one of those days my friend.
 
rob112 said:
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I like feet out slightly, kind if like CWS demonstrates in this video.

I think most if are our worst critic. Most of us here are not cocky and demand a lot from ourselves. I chalk it up to one of those days my friend.
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I try to give a solid effort, but where would I be if I gave it my 'best' effort?... Thanks brother -
 
Pardon the length, huge update – capped off my 5-3-1 week this morning. I’m ready for a deload for sure now. Stayed busy over the weekend working on the yard - laying patio stones, etc. When I wasn’t working, it was lift, eat, rest. I’m going to see the comedian Doug Stanhope tonight. I wanted to make sure my squats were finished this morning, instead of trying to tackle that tomorrow morning.

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OHP
125x5
140x3
155x3
Superset with Chins
32.5x5
37.5x3
41x4

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

The 3rd rep of 155 was a grind – I was hoping for more but couldn’t find it. Chins were solid though – happy about the progress here.

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DL (superset with ab rollouts x10)
300x5
340x3 Invalid Link Removed
380x3 Invalid Link Removed

5 sets - superset
Deficit DL – 200x10
Hanging Leg Raise – BWx12
Ab Twist – 10x10

DLs were ok – but had some issue. Last set, wasn’t sitting back enough off the start, shoulders a little over the front when I started the pull, causing the 1st rep to be a little bit of a grind. So I’m a dumba$$ - 2 rep felt great, but I felt like I might’ve been close to the pins coming up (doesn’t look like it on vid though). Instead of just rolling it back after the rep, I for whatever reason, decide to walk it back… It work somewhat unconscious decision that I caught myself making. I completed the next rep, but was too flustered mentally at that point for another

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Bench (superset with wide cable pulls 80x10)
180x5
200x3 Invalid Link Removed
225x5* Invalid Link Removed

5 sets - superset
Bench (w FatGripz) - 120x10
wide cable pulls - 80x10

Bench went pretty well. I was able to get the groove of engaging my lats that clicked last week. Leg drive is clicking more & more each session. I feel like bench is catching the best carryover from the increased chins & pull downs at this point. 5th rep I felt my butt start lifting-caught the butt lift before it got away from me, but not sure if it was legit. Tried a new camera angle – thoughts?

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Squat (superset with SLDL 115x10)
235x5
265x3 Invalid Link Removed
295x3 Invalid Link Removed

5 sets – superset
Squat – 160x10
SLDL – 115x10

I’m starting to see some good progress squatting. The vid looks better than these felt. I killed it after the 3rd rep as I felt form was toast. I can see (& felt it during rep) I was looking down & wasn’t driving into the bar, but really think I should’ve stayed with it for another rep – I had the speed, just correct my head position & drive that f@cking bar up!... Next time… I’m burying depth – probably need to work on cutting off a couple inches up. I’ll work on finding a better camera angle so I get your opinions -

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Looks like you can handle that pulling weight if you can adjust at the top haha. Only thing if say is try to get the chin tucked(I **** this up myself). On bench, nice getting that last rep! I couldn't tell if the ass lifted. Nice pauses. And squat, I think if you get a piece of chalk, and my an x on your wall in a place where you have your neck neutral, and then focus on starring at that it may help. My the way you move the squats I think with a straight neck and not bending down you are stronger than you know on these. It could just be a mental thing. We all have them on one lift or another.

Great work and awesome lifting!
 
rob112 said:
Looks like you can handle that pulling weight if you can adjust at the top haha. Only thing if say is try to get the chin tucked(I **** this up myself). On bench, nice getting that last rep! I couldn't tell if the ass lifted. Nice pauses. And squat, I think if you get a piece of chalk, and my an x on your wall in a place where you have your neck neutral, and then focus on starring at that it may help. My the way you move the squats I think with a straight neck and not bending down you are stronger than you know on these. It could just be a mental thing. We all have them on one lift or another.

Great work and awesome lifting!
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Thanks duder!!!! Yeah - I was half laughing/half scolding myself for walking it around at the top and lost it after the 3rd rep... Yeah - the buttlift was very close on that last rep - a side judge would've been helpful - but the bar went up. On my 3rd rep I felt like racking, but decided to call my own bluff & go for it - just reinforces my idea that I'm mentally leaving some on the table

The chalk mark on the wall is a great idea too. I'm starting to think you're right about the mental part. Looking at the vid, I started to cave on the 3rd rep but still had plenty in the tank. Even then, it was a mental cue issue more than me crapping out - get that head worked out & I'll be good to go.
 
Back at it after a rough week last week. The rest of the week after the Stanhope show was supposed to be a deload, so I spent that time working out the yard every evening. Not quite the deload I was looking for, but got a lot done – garden planted, landscaping done, etc. But then my allergies caught up to me… Woke up Sunday feeling pretty rough – sneezing, chest burning, nose running constantly. Managed to get OHP session in though. Definitely nothing special on the press, but 41x5 on chins is a PR. Deads yesterday sucked – literally sucked the life out of me for the day. Got up as per usual routine, hit the weights – but that session zapped me – I probably shouldn’t have even went for it… Ended up calling into work & went back to bed. Was not pleased… Tried to rest & recover best I could – kept fueled/hydrated. Lately I’ve been trying to incorporate some HITT workouts into my week, trim some fat off for summer & to up my cardio, but with these kinda shenanigans I’m not getting too far….

OHP
110x5
125x5
145x5
Superset with Chins
31x5
36x5
41x5 PR

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

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DL (superset with ab rollouts x10)
265x5
305x5
345x3,1 

5 sets - superset
Deficit DL – 205x10
Hanging Leg Raise – BWx12
Ab Twist – 10x10
 
rob112 said:
Get some bronkaid and get better man!
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Thanks man! This sucks - made it all through the winter to be hit with allergies that feel like a friggin flu - coughing, sneezing, aches .... I'm done....
 
It's Kentucky Derby time again - so between getting over whatever illness grabbed me earlier this week & having a few gigs around town the last couple days, I have been MIA from under the bar. Should be able to hit it again maybe tomorrow if I'm lucky or definitely Sunday. I'm getting socialized-out though, so definitely looking forward with some 1-on-1 time with the iron...
 
kinda expensive I think, but this is a great idea - Invalid Link Removed
 
Derby is now behind me for another year – had 3 performances in 3 days, 2 of those were several hour shows. Rested & ate leftovers Sunday. I cooked up a big spread of Mexican food – spicy orange beef carnitas, venison & beef ground taco meat, homemade spicy beer queso, corn salad, gauc, etc. Also mixed up margaritas – no mix, all booze – tasty & potent 

Decent couple of sessions, bench & squat. There definitely some fatigue involved, but overall solid. No vids, camera was full & I didn’t want to stop & sort thru, delete, etc. I’ll be doing that today though. These were just solid sessions, nothing really special – just lots of sweat & iron moving. Sort of a random PR, but I did finally start swapping out pull downs for bodyweight pull-ups, once I started to fade out of hitting 5 reps with decent form, I went back to pull-downs. Totally missed hitting my prescribed squat reps, but these hill sprints were bound to do that - Went over to the hill in the nearby park last night, not sure exactly how long it was, but both of us were gassed out by the time we reached the top each pass. I will be incorporating hill sprints 3 times a week – the wife is game to take part in this as well, so there’s some competition to keep me moving.

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Bench (superset with pull ups BWx5)
160x5
180x5
205x6

5 sets - superset
Bench (w FatGripz) - 120x10
Pull Ups BWx5 – 2 sets
wide cable pulls 80x10 – 3 sets

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Squat (superset with SLDL 115x10)
210x5
240x5
275x3

5 sets – superset
Squat – 160x10
SLDL – 115x10

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My legs are toast! But I’m still hanging in there. Only 2 sessions into the hill sprinting & I can feel that sh!t….wow. No complaints though – it’s actually just the sorta kick in the pants I need. Took a couple pics of it Wednesday, but didn’t get decent shots that really showed scale/slope, but I’ll try again today. First day I made it 3 solid passes up the hill before my feet/legs started cramping & I was about to puke. Wednesday made it 4 times in 10 minutes. I’ll see how my day goes today, I’d like to get 5, but also had deads this morning & my legs were already sore. Yesterday at work, it was rough getting up & down from sitting at my desk – as I sit, my legs would get stiff & sore, then it would take 10-20 yards to walk it back off – every time…. However, at practice last night, I felt some extra gas in the tank after one performance that usually destroys me. I think this sprinting will pay off in more ways than one.

Hit OHP last night & deads this morning. Since my last week was so random & broken up, I’m running through 5’s week again. Picked up a pair of those Lock-Jaw bar collars (as I only had one pair of collars & 2 bars) as well as some nose tork. I tried the tork in each final set. I didn’t get very close though, just enough to feel it thru my sinuses. It has basically the same smell as that fermented shark from Iceland – Hakarl. It’s definitely a little boost, but man I was ready for a nap after deads today… Felt a way bigger post-workout comedown than I’m normally accustomed to. It definitely helped snag an extra rep in chins & deads, but I actually had trouble getting/staying tight on OHP. Just testing so I know what I’m dealing with – I’ll only use it for meets & maybe 5-3-1 week 1’s sets.

Still haven’t cleared any space to get vids – had lots going on recently – blah blah excuses :)

OHP
110x5
125x5
145x5
Superset with Chins
31x5
36x5
41x6 PR

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

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DL (superset with ab rollouts x10)
265x5
305x5
345x6

5 sets - superset
Deficit DL – 205x10
Hanging Leg Raise – BWx12
Ab Twist – 10x10
 
I hate hill sprints with a passion. But so much better for conditioning than mindlessly doing cardio in the gym.
 
This has been given me a few laughs (totally not because I'm bored & it's Friday either)

Reddit - Sh!tty Ask Fitness - Invalid Link Removed
 
Hill sprints this afternoon not so good... inner hip very tight and painful, couldn't get it to loosen. Managed a few slow passes but called it early. Hopefully this is just from the newness to sprinting and that I did deads this morning
 
Whoever invented hill sprints is just a dick. I mean hills suck and running sucks...haha and your body could just be getting used to it. Full out sprints puts the body at some very high force production so it is and should be hard at least at first.
 
rob112 said:
Whoever invented hill sprints is just a dick. I mean hills suck and running sucks...haha and your body could just be getting used to it. Full out sprints puts the body at some very high force production so it is and should be hard at least at first.
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For sure man! So it only seems logical to add the two together! That hip pain cleared up later that night - I dunno but it seems like the need to drop a deuce might've caused a pain like that?... I was nervous at first, becuase I've already had a hernia worked on a few years ago on that side & it's the first pain I've felt from around there since I first got back into lifting, a little while after surgery. Everything feels fine today though
 
Benching on a lazy Sunday & squatted this morning. So after repeating that 5s week, I added 2 reps to each days last set. That still only got me to 275x5 on squats, but I'm still chalking some of that up to hill sprints - if I don't see some improvement thru the month, then I'll look at my options.

Benching went fine - if anything maybe too fast, knocked it out in 40 minutes. A little bit better resting coming into it probably would've helped add some reps. Really starting to get the hang of engaging my lats - set my arch, get my back/scap tight, then get my grip, bend the bar & go. I'll get a vid next week - geeking out on podcasts again... My main trip up now is making sure I get my butt/feet set right so my leg drive doesn't lead to butt lift.

Squats - I gotta start getting my depth better locked in & away from the box more often, as I'm probably leaving a little on the table due to over extending my depth. (In my meet, a guy I was chatting with said I was burying my squats by 3 inches.) Everything is starting to feel pretty good otherwise. While it is still something I am actively working on with every rep, head into the bar has been a great mental cue for combating my chest caving. (Part of my depth thing is to stop looking down on the descent as well.) Although the angle I filmed this time captured my errant bar path in all its glory :\ ....& I'm just now seeing that my vid is still pending uploading... so sometime soon...

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Bench (superset with pull ups BWx5)
160x5
180x5
205x7

5 sets - superset
Bench (w FatGripz) - 120x10
Pull Ups BWx5 – 5 sets - PR

Slant board sit-ups - BWx30 - 2 sets

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Squat (superset with SLDL 115x10)
210x5
240x5
275x5 - Invalid Link Removed


5 sets – superset
Squat – 160x10
SLDL – 115x10

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*EDIT - added video link
 
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