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

Hit some hill sprints after work yesterday. Walked it off at about 80yds & approx 3/4 way up there's a big depression in the ground where a couple trees used to be, now it's only a slight flattening out for a couple yards before the slope gets its steepest right before the top. Makes for a killer afternoon....
 
Opted to move deads in front of OHP this week, as I was planning on hitting the hill after work, but the storm going on outside my office right now suggests that might not happen. Brain wasn’t fully engaged, but not a bad session really. Hammies & hips have been way tighter since starting sprints.

Getting down to the bar was kinda tough today. I could feel I wasn’t quite where I wanted to be, but back felt alright & looked fairly acceptable in the vids, although last set was definitely more of a grind than it should’ve been, could’ve gotten down/sat back into it much better from the start, instead of trying to muscle sh!t up. Once again this week, sorta rushing – should’ve re-set each rep. Not really feeling like I need to hurry, but I’ve got a tendency to lean towards short rest times, to the point it can affect performance.

Feeling like I’m getting a little more comfortable with being the right distance from the bar – I was always trying to get right up on my shins, but I’m finding everything flows so much smoother with the bar about 1-1.5” away from shins, at least as far as my current flexibility is concerned.

Tried snatch grip on a couple sets of accessory DLs – couldn’t help but smash my balls into the bar, rather uncomfortably I might add, & that is not quite what I find enjoyable first thing in the morning….


DL – superset with Roll-Outs x 10
285x3
325x3 Invalid Link Removed
365x5 Invalid Link Removed


5 sets
DL (@1” deficit) – 50% - 205x10
Incline Ab Twists – 10x10
Hanging Leg Raise – BWx12
 
Be careful with the hyperextension, you tend to rebend the knees when you lean back after lockout like that.
 
NomZ said:
Be careful with the hyperextension, you tend to rebend the knees when you lean back after lockout like that.
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Thank you! I can see I need to cut that leaning back sh!t out -
 
Today went a bit differently than I imagined… First off, despite the rain, my wife wanted hit the hill sprints anyway – that was cool. Then had a performance rehearsal later, where I was working on a new routine & that always pretty taxing. Get up this morning after a so-so night’s sleep & overshot my opening work set - I went 120x5 & only needed 3. I hit my prescribed 145x3, but that was it. Couldn’t get a 4th out. Racked it, rested, & tried again – got it 3 inches up & then just one long negative down to the catch bars… Bleh. Oh well. On the other hand – 43x4 on chins! Almost had 5 but couldn’t finish out that last couple inches getting up – next time…. This was the first time I’d swapped DL & OHP days. It was surprising, honestly. I’m used to feeling fresh going into OHP days. I’ll be moving days around a bit more liberally, as I don’t really want to hit legs the morning coming off evening sprints.

On accessory OHP – do you guys work at all with different width grip to work different areas or keep it pretty similar to what you do work sets? Just curious, I used to do some really wide OHP & wondered if it would have any carryover into my lifts

I’ve got some traveling coming up these next couple weekends, so might lifting schedule might get weird to compensate – putting 3 maybe 4 sessions in a row, as I’ll be forced away from the iron for 3 days at a time.

Diet notes – I let myself slip away from logging food & didn’t even notice myself drifting into old habits. I’m one of those weirdos that needs to be reminded to get enough calories…either that or I binge on junk at random times. I’ve been noticing a little bit of midsection leaning lately as I force myself to get more real food in my system on training days.

OHP – superset with chins
120x5
135x3
150x3

Superset Chins
38x3
40x3
43x4

5 sets
OHP – 50% - FatGripz - 85x10
Chins – BWx10
 
For OHP accessory, you asking about doing variations?I'd do BTN snatch press sometimes, but never wide grip OHP. Are you trying to do boring but big? I'd keep it the same for carryover.
 
NomZ said:
For OHP accessory, you asking about doing variations?I'd do BTN snatch press sometimes, but never wide grip OHP. Are you trying to do boring but big? I'd keep it the same for carryover.
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Yeah - Like I see some folks doing close grip on bench days, etc. yes - I've been on the BBB setup for a minute, just pondering for future planning. I was actually wondering the other day just how long I should stick with BBB, or 5-3-1 for that matter. Can't really say I've stalled, I did reset my numbers after my meet, but just if it might be nearing a time to shake things up.
 
LizKing531 said:
Yeah - Like I see some folks doing close grip on bench days, etc. yes - I've been on the BBB setup for a minute, just pondering for future planning. I was actually wondering the other day just how long I should stick with BBB, or 5-3-1 for that matter. Can't really say I've stalled, I did reset my numbers after my meet, but just if it might be nearing a time to shake things up.
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I'd maybe move on from BBB, but keep 5/3/1. You can either create your own accessory or add in new protocols from Beyond 5/3/1, like Joker sets and such.Have you started squatting 2x?
 
NomZ said:
I'd maybe move on from BBB, but keep 5/3/1. You can either create your own accessory or add in new protocols from Beyond 5/3/1, like Joker sets and such.Have you started squatting 2x?
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2x bodyweight or 2x a week?

Well neither....lol


I should pick up Beyond 5-3-1....
 
LizKing531 said:
2x bodyweight or 2x a week? Well neither....lolI should pick up Beyond 5-3-1....
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2x week, lolI'd add that in if you can handle the extra frequency, that's one of the things that made me a more technical and bigger squater.
 
Cool I need to look into how I can work that in my schedule.

I guess I've got a slight variant of 5-3-1 as I'm tracking weighted chins on ohp and working up tracking wide pull ups on bench day
 
LizKing531 said:
Cool I need to look into how I can work that in my schedule. I guess I've got a slight variant of 5-3-1 as I'm tracking weighted chins on ohp and working up tracking wide pull ups on bench day
Click to expand...
Either front squat or back squat after you deadlift is basically what I do. Personally, I do horizontal rows on horizontal pressing days, and vertical on vertical days. I find rows more productive than vertical pulls, that said I've added more vertical pulling in lately bc I've been neglecting them.
 
NomZ said:
Either front squat or back squat after you deadlift is basically what I do. Personally, I do horizontal rows on horizontal pressing days, and vertical on vertical days. I find rows more productive than vertical pulls, that said I've added more vertical pulling in lately bc I've been neglecting them.
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Sounds good. Rows do make bettervsense on bench days. I had been doing Kroc rows forever and just got bored with them. Started pull ups as those have always sucked for me.

I can easily get rows back in now as I've got 2 barbells to work with - I like to superset and hate killing time stripping weights and setting up using only 1 bar.
 
LizKing531 said:
Sounds good. Rows do make bettervsense on bench days. I had been doing Kroc rows forever and just got bored with them. Started pull ups as those have always sucked for me. I can easily get rows back in now as I've got 2 barbells to work with - I like to superset and hate killing time stripping weights and setting up using only 1 bar.
Click to expand...
Add in Pendlay or bentover rows?
 
NomZ said:
Add in Pendlay or bentover rows?
Click to expand...

Sounds good. Probably give Pendlays a whirl as I have very little experience with them.

Also thinking maybe keep tracking chins as a superset for OHP work then pull ups for accessory
 
LizKing531 said:
Sounds good. Probably give Pendlays a whirl as I have very little experience with them. Also thinking maybe keep tracking chins as a superset for OHP work then pull ups for accessory
Click to expand...
As long as it doesn't fatigue you too much for OHP.
 
Here's what happens when a little too much free time at work & Reddit come together -

Invalid Link Removed

Hail Brodin! ....lol.... (whatever I got a few chuckles out of this...)
 
NomZ said:
As long as it doesn't fatigue you too much for OHP.
Click to expand...

Actually I find I press better set to set throwing some rows or pulls in - just gotta be cognizant of rest times, as I do tend to just keep chugging along
 
LizKing531 said:
Actually I find I press better set to set throwing some rows or pulls in - just gotta be cognizant of rest times, as I do tend to just keep chugging along
Click to expand...
Studies show it improves OHP, like you said just be aware of timing.
 
NomZ said:
Studies show it improves OHP, like you said just be aware of timing.
Click to expand...

Definitely - I like to do some sort of row/pull along with benching for the same reason but I take it way easier
 
Had to squeeze in a squat session before the weekend, wife & I will be doing what I call slackpackin’ – backpacking across some easy terrain, up to the shore of the lake, hang a couple hammocks, & enjoy some wine around the fire. So I’ll get plenty of rest this weekend.

Felt a little better keeping my head up & judging depth, although I forgot to take the box away for work sets. Felt tight & just tougher getting warmed up today. In the last video, 3rd rep I went thru the usual motions of looking down on descent & starting to fall forward on the initial ascent – knew it right away. Can’t see in the video, but I’m shaking my head to myself… Heck, during that rep I found myself pondering the carryover Pendlay rows would have for this situation. Then the rest of the session my mind was drifting thru the tweaks to accessory work after this cycle. I’m noticing some carryover from sprints lately in that my training session times have shortened up a little & my wind is easier to get back after a tough set.

Squats (ss w/ SLDL 115x10)
225x3
260x3 Invalid Link Removed
290x4 Invalid Link Removed

superset 5 sets
SLDL – 115x10
Squat – 165x10
 
Deads this morning - full details to come... 5-3-1 week - got stuck down with just 1 in the last set. Put on the straps and gave snatch grip deads a go - kinda fun change of pace.

So I've been reading & reading about setting up for DLs & having lighter weights come off the floor by basically sitting back - I cannot get that idea to translate, feels like I can sit back, but the transition from sitting back to initiating the pull seems really awkward...
 
U want to pull slack out keep upper back tight and sit back by shifting the weight to your heels when u shift the your weight back that is when they say the weight will come up if it's really light. its about shifting the leverages
 
Duramaxhd said:
U want to pull slack out keep upper back tight and sit back by shifting the weight to your heels when u shift the your weight back that is when they say the weight will come up if it's really light. its about shifting the leverages
Click to expand...

Yeah - if anything, the shifting leverages part is what's throwing me off - I end up feeling more like I'm fighting the sit back at the start of the pull -
 
This is a generic vid but kinda of explains it well

Deadlifts and Sitting Back: Invalid Link Removed

Another video just for tightness in upper back

Brian Carroll with Dr. Stuart McGill - lifter's w...: Invalid Link Removed
 
Duramaxhd said:
This is a generic vid but kinda of explains it well

Deadlifts and Sitting Back: Invalid Link Removed

Another video just for tightness in upper back

Brian Carroll with Dr. Stuart McGill - lifter's w...: Invalid Link Removed
Click to expand...

Well sh!t Dmax! After all the other vids & articles I've seen on the subject, that Darden video was just what I was needing - thank you so much!

Yeah I'd seen the Carroll/McGill vid - good stuff in there too
 
pardon my absence recently. well...sometimes you catch yourself thinking 'hey I'm having a good streak here' & BAM - oh not so fast.... some not-so-pleasantness has made it's way to my radar. working thru it one day at a time & hope to be back to this log again very shortly...

thanks y'all - you folks help keep me motivated& inspired - keep it up!
 
Well hello again! Now that I’ve got that sh… stuff taken care of - I’ll spare the details, crap is crap - back to the iron!!! I’m thinking September would be a great time for a meet – checking the schedule, even thinking about a possible long-weekend trip out of it… My weight recently has been floating between 190-195. Calories 2800 – 3k, but not really tracking too closely though. Hill sprints have been hit & miss this past week due to a combo of schedules & pop-up storms.

Current supps I’m taking
PWO-
Supp-D with a little bit of bulk yohimbine HCL powder added in (cleaning out the cabinets combo)
Glycergrow
Agmatine

Lunch-
multi-v, fish oil, vit-D

Night-
ZMA before bed most nights.



What do you guys think about this idea for my 5-3-1 accessory work? The last sets (i.e. arnold press/pull-downs, or Kroc rows/decline DB), I was thinking about these as what I call ‘burnout sets’ at the end – 2-3 sets, lighter weight, high rep (@10-20)


OHP (ss also tracking chins) ---
Incline Press
Pull-ups BW

Arnold Press
Cable Pull downs
-------------

DL ---
Front Squat
Hanging Leg Raise

Dimel Deads

Abs
-------------

Bench ---
Close Grip Bench
Pendlay Rows

Decline DB Bench
Kroc Rows
------------

Squat ---
Oly Squat ATG
SLDL

Snatch Grip DL
 
Good to have u back..

All I can say about your set-up is give a try and give it some time to work everybody is different what works for me may not work u with that said I like the burn out sets gets the blood in there and I feel good afterwards
 
Thanks man - Good to be back!

I set this up during my last deload. So far I think I'm going to like it - get's me squatting more. I tried doing those front squats with a rudimentary tempo style (like bolt, except I was just trying to count vs. actually using a metronome) - liked it quite a bit, really forced me to keep upright. Now if I could only get the wrist flexibility to do front squats without straps, that'd be kinda cool, although not too worried
 
Yea my wrist flexibility in the left wrist blows too. I've been doing SSB squats, but have been contemplating another front squat try crossed arms style.


Welcome back carter
 
Looks good overall, though DB decline bench seems silly to me. I'd also like to see more shoulder prehab.
 
NomZ said:
Looks good overall, though DB decline bench seems silly to me. I'd also like to see more shoulder prehab.
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yeah - I'll give ya that :) Is it the DB or decline or the whole thing? Just looking to hit pecs some - any suggestions?

What sorta shoulder prehab would you recommend?
 
rob112 said:
Yea my wrist flexibility in the left wrist blows too. I've been doing SSB squats, but have been contemplating another front squat try crossed arms style.


Welcome back carter
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Zerchers aren't too bad until the bar starts digging into that bicep tendon

Money not being an issue, I'd love to get a SSB - anyone ever see those being sold used or really cheap?
 
LizKing531 said:
Zerchers aren't too bad until the bar starts digging into that bicep tendon

Money not being an issue, I'd love to get a SSB - anyone ever see those being sold used or really cheap?
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Occasionally Elite has a sale...but aside from the usual suspects I'm unsure of where to look. I personally love that bar and it is my favorite specialty bar.
 
rob112 said:
Occasionally Elite has a sale...but aside from the usual suspects I'm unsure of where to look. I personally love that bar and it is my favorite specialty bar.
Click to expand...

Cool - I'll just have to keep my eyes open for a sale - they're always having sales for something
 
LizKing531 said:
yeah - I'll give ya that :) Is it the DB or decline or the whole thing? Just looking to hit pecs some - any suggestions?What sorta shoulder prehab would you recommend?
Click to expand...
The combo of decline and DB, if I was looking for pectoralis hypertrophy, I'd either do flat DB or some kind of fly.Facepulls, band pullaparts, cable external rotation.
 
NomZ said:
The combo of decline and DB, if I was looking for pectoralis hypertrophy, I'd either do flat DB or some kind of fly.Facepulls, band pullaparts, cable external rotation.
Click to expand...

Appreciate it NomZ! Quite frankly the only reason I went with decline was that I've got a decline bench & hadn't used it in a while. Forgot about facepulls - good call!

Next big elite sale - bands & safety squat bar ;)
 
Mini update - PRd squats today 280x7 - felt great, feeling like I'm getting the groove worked out finally. OHP was decent this week but Deads sucked... nice to redeem myself
 
6/10/14
DL 3’s

DL (ss HLR)
290x3
335x3
375x4

Front Squat (2ct bottom) (ss slant board sit-up)
135x5
155x5
170x5

Dimel deads
155x20
155x20

Incline Ab Twist
10x20
10x20


Oh man my legs are sore today… Inner thighs (not sure what the muscle is called) started out really sore & tight. Took a bit to get warmed up enough, but finished out ok. I’ve really been working on getting that groove down just right- getting closer each day. I had been having issues keeping my air & getting locked in, but finally got that in check – just basically farting around, speed up getting my grip & all is well. Those front squats have been surprisingly informative – really helping me get my squat caving in issues in check. Taking a little time with these really has helped me sit back into the descent, along with keeping my chest up – the more the one clicks into place, the better the other gets – sit back chest stays up well, chest staying up I’m sitting back well. Video no go today – battery was dead…grrr…. Now to read more of this elitefts deadlift manual – thanks for reading y'all!
 
Good to see u back king

I get that tightness in my inner thigh all the time had it all this week seems to happen to me when I take more 4 days off from squat or a variant

Edit: I'm usually a narrow stance squat I think it's when I go wider is when they really hurt which makes sense if u think about it
 
Duramaxhd said:
Good to see u back king

I get that tightness in my inner thigh all the time had it all this week seems to happen to me when I take more 4 days off from squat or a variant

Edit: I'm usually a narrow stance squat I think it's when I go wider is when they really hurt which makes sense if u think about it
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Yeah - I recently changed up all accessory work, so I'm front squatting after deads, Olympic ATG squatting after squats & snatch grip deads after that. Definitely introduced some new stimuli... Also hadn't hit hill sprints yet this week (going today).

One weird thing - I'm learning how to play a drum kit (always been a hand percussionist) - my shins have been taking a bit of a beating thru training & practice
 
rob112 said:
Gonna hit up a Neil pert solo?
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Haha - heck yeah! Double bass - 8 thousands cymbals - Canadian (...not quite - little 3-piece jazz kit... in kentucky)


But I will be playing my wooden box on an internet radio station tomorrow
 
LizKing531 said:
Haha - heck yeah! Double bass - 8 thousands cymbals - Canadian (...not quite - little 3-piece jazz kit... in kentucky)

But I will be playing my wooden box on an internet radio station tomorrow
Click to expand...

Nice!

Hit that buddy rich snare drum? Left hand solos? Lol
 
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