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

rob112 said:
Nice!

Hit that buddy rich snare drum? Left hand solos? Lol
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In practice I've been bouncing between stuff like Mars Volta, The Roots, Frank Sinatra, The Doors - yeah it's getting a little odd....



If anyone's interested - Invalid Link Removed - Home Grown Radio Hour - Wed @7-8 - I'm playing cajon behind my good friend's songwriting -
 
I actually really enjoy the doors. I do also respect some Roots...philly's own! Haha

Good stuff man. Makes me wanna whip the good old bass out and slap some strings around
 
rob112 said:
I actually really enjoy the doors. I do also respect some Roots...philly's own! Haha

Good stuff man. Makes me wanna whip the good old bass out and slap some strings around
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Heck yeah man! Always thought upright bass was awesome (albeit giant)
 
6/11/14
OHP/Chin-up 3’s

Superset
OHP
115x3
130x3
150x4
Chins
35x3
40x3
45x4

Superset
Incline Bench
115x10
130x10
140x10
Pull-ups
BWx3x5

Superset
Arnold press
30x20
30x20
Pull-downs
80x20
80x20

Sweating buckets after this one… I reset my OHP. An overreach in my ability was starting to surface, having barely scraped with crap form for 3 in the 5’s week of this current cycle. Just decided to back the weight off a little right away & forge ahead, injury free. But, since OHP isn’t a comp lift, decided to try the FatGripz for all barbell work today. I may just roll with it for OHP days now & see how my grip & forearms feel about it as time goes. Not sure if I’m going to keep the Arnold press, pondering just going with DB OHP & throwing some flys at the end of the session. Trying to get back into the hill sprints, but just haven’t been feeling it this week. Allergies have been acting up recently, giving me some irritation on the order of a mild chest cold. The new accessory setup has also kicked the DOMS back in again, so perhaps it’s a good thing I’m taking a break from the hill. Soon enough though. Thanks for reading -
 
rob112 said:
They are, but I play bass guitar, although I have messed around on the stand up trying to get my stanly Clarke on lol
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Awesome! I picked up an acoustic bass guitar from a buddy since he was selling really cheap & needed cash. Slapped some real slinky vinyl coated strings on it - tada! - the closest I'll get to a stand-up. Not that I can really play any more than just noodling around, I know nothing on bass....lol
 
Ran across this today:

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3/13/14
Squat 3’s

Comp Squat (ss w/ SLDL 115x10)
230x4…
265x3
300x4 (PR?)

Oly Squat (ss w/ SLDL 115x10)
135x10
155x10
175x10

Snatch Grip DL (straps)
205x10
225x10

Ab Roll-out
10, 10

Pretty sure 300x4 would be a PR for me… if not, close. Squats seem to be starting to come together. We’ll see how the accessory setup treats me, but so far, I feel like it’s getting me in better position to squat, teaching me to sit back & keep up right. Also getting a second chance to eat squat & dl each week is helping to grease the groove & give me more opportunity to work on getting the kinks out. One thing though, I need to start doing overload walk-outs – get a better handle on that mental game. Also need to get those hill sprints back in the rotation – been slacking on that lately. Bench tomorrow. Thanks for reading!
 
Duramaxhd said:
Holy crap dude that's a lot of pulling a squatting there, nice job on the 300
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Sean1332 said:
Very nice PR bud
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Thanks guys! I'm getting the fever - I will get that 2xbw squat. I know I've got some work to do, but it will be mine :) Considering my meet in Feb nabbed me a 335lbs 1RM - I know I've added pounds on top of that just technique wise, so add some extra muscle on these bones & I'm in business
 
rob112 said:
Putting in some nice freaking work there brother
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Thanks!

Besides the new accessory setup, just moving my DL & squat days in front of bench & ohp days seem to be a help as well (since I'd been following by the book OHP, DL, rest, Bench, Squat, rinse, repeat).
 
LizKing531 said:
Thanks!

Besides the new accessory setup, just moving my DL & squat days in front of bench & ohp days seem to be a help as well (since I'd been following by the book OHP, DL, rest, Bench, Squat, rinse, repeat).
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Hey man, you are getting some very nice squatting and deadlifting volume in here now too. Very solid...plus hitting PRs with the volume. Gotta be happy about that
 
Definitely! I feel like getting some variety is really helping me not only get stronger, but learn (i.e. front squats helping me find my sit-back, & just today I was really starting to understand driving back vs up with those snatch deads). The variations definitely help keep me away from reinforcing questionable reps once fatigue starts setting in during those 5x10 sets in BBB.
 
I like your mindset, buddy. I'm always looking for things in my supplementary movements to teach me to perform the competition movement better. You're making nice progress and your attention to detail will ensure you continue to do so.
 
herderdude said:
I like your mindset, buddy. I'm always looking for things in my supplementary movements to teach me to perform the competition movement better. You're making nice progress and your attention to detail will ensure you continue to do so.
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Thanks man! I really appreciate it! I feel like I'm reaching a little milestone for me where I can start figuring out those things (weak points & such) a little better than just being on the BBB grind of developing the base fluency for the lift...
 
LizKing531 said:
Thanks man! I really appreciate it! I feel like I'm reaching a little milestone for me where I can start figuring out those things (weak points & such) a little better than just being on the BBB grind of developing the base fluency for the lift...
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That's a point in time where you can really start to see your lifts jump by perfecting the little things. Good to see!
 
6/14/14
Bench 3's

Bench (ss w/ BB rows 115x10)
170x3 Invalid Link Removed
195x3 Invalid Link Removed
220x5 Invalid Link Removed

superset
CGBP
140x10
160x10
185x10
Pendlay Row
125x10
135x10
155x10

superset (DBs w/ FatGripz)
DB bench
55x2x20
Kroc Rows (straps)
55x2x20

Decent day today. Made a 1/2lb beef nachos last night & was able to sleep in today - paid off. I felt like left some on the table on the 220 set, but in the video I'm not so sure. Either way, made up for it on CGBP - one thing I learned is the first go round with these I was gripping way too narrow. This time, I set up with my pinky finger on the knurling. Upped the weight & all is well. DB bench - I've been letting the weight stay at @45 deg angle (instead of straight like a BB or parallel like champagne presses I think they're called) - that's not any issue is it? I figured it was just taking a little stress out of the shoulder.

Edit: Videos. (Just to note if you're wondering about what I'm listening to - Dan Carlin's Hardcore History. This episode is about middle-aged Europe, Reformation, wars, revolutions, etc - nerdy, but he's got a great delivery that makes it interesting & intense at times)

here's yesterday's squat - 300x4 - Invalid Link Removed
 
6/16/14
DL 5-3-1’s week

DL (ss w/ HLR bwx12)
315x5
355x3
395x2

Front Squat (ss w/ HLR bwx12)
140x10
160x10
180x4

Dimel
135x20
135x20

Incline Ab twist
10x20
10x20

Eh… sucked today… Fighting a headache that has still been hanging on all morning – pulsing behind my eyeballs after each set. Didn’t help that my stomach wasn’t quite jiving with the seafood enchiladas the night before… Hard to keep concentration up. Also was just basically having trouble getting/staying tight – building tension on the way down made my head hurt more, so I was definitely not getting in any sort of decent groove. All in all – I would’ve been ahead to sleep this one out. Jumped up in weight on front squats though – the last set got cut short due to getting distracted more so than winded, was running short on time & needed to finish up & get ready for work. I was reading about tracking waking pulse & using it to gauge recovery. Days like to day make me think it might be worth my while to try it out. Well – thanks for reading.

Sidenote – took a page form Country’s book & started anabeta/erase combo on Sunday, had some hiding away in the cabinet.

getting vids uploaded & links to come
 
6/17/14
OHP & Chin 5-3-1’s

OHP
125x5
140x3
155x3
Chin
37.5x5
42.5x3
47.5x4

Incline Bench
135x10
145x10
155x7
Pull-Up
BWx7
BWx7
BWx7

Arnold Press
35x20
35x15
Pull-Down
80x20
80x20

All pressing done today with FatGripz. Better today than yesterday for sure. I came home from work, ate some food, & passed out on the couch by 8pm. Now I really wish I could’ve pulled today instead of yesterday… I keep telling myself to add that as some extra motivation going forward.
 
Vids from Monday -

DL 3's set - Invalid Link Removed

DL 1's set - Invalid Link Removed
 
Second video was private, bud. First video looked good! First and last rep it looked like your butt wanted to shoot up off the bat. The second rep was really good and fast though.
 
herderdude said:
Second video was private, bud. First video looked good! First and last rep it looked like your butt wanted to shoot up off the bat. The second rep was really good and fast though.
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yeah - that was the best rep of the whole session unfortunately.

I felt like I was closing in on myself & letting the bar pull me around, not really approaching the lifts with authority.
 
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What do you guys think of this?

I’ve been thinking some sort of overload work would be beneficial, like heavy walk-outs, if for nothing else just mental aspect. I also see slingshots and knee sleeves used a bit as well, but would briefs really carry over much to raw squatting?
 
I definitely think briefs can be helpful for raw squatting, provided you follow the guidelines set in the article. If you're going to put on a top-flight pair of multi-ply briefs that take 15 minutes to stuff yourself into, then yes, it's going to change things too much. If you grab up some used entry level single ply or multi-ply briefs that you can step into and be squatting within a minute or two, then it will help.

I think specifically, it helps protect the hip joint from wear and tear (their original purpose), gives a little overload, and teaches you to sit back to hit depth easier and load the hips and hams. My training partner is actually borrowing a pair of my briefs for these reasons.
 
herderdude said:
I definitely think briefs can be helpful for raw squatting, provided you follow the guidelines set in the article. If you're going to put on a top-flight pair of multi-ply briefs that take 15 minutes to stuff yourself into, then yes, it's going to change things too much. If you grab up some used entry level single ply or multi-ply briefs that you can step into and be squatting within a minute or two, then it will help.

I think specifically, it helps protect the hip joint from wear and tear (their original purpose), gives a little overload, and teaches you to sit back to hit depth easier and load the hips and hams. My training partner is actually borrowing a pair of my briefs for these reasons.
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Cool - I was thinking if I decided to try it, something like the Inzer power pant & elitefts knee sleeves for squatting, and the slingshot seems straight forward enough.

So if I'm understanding this article correctly, for working this into my 5-3-1 program I'd use the gear just on 5-3-1 week sets?

Pardon if this is a stupid question, but how does one overload a deadlift?
 
I think that article lays out a pretty good idea of how you could implement those adjustments. I'd still say only if you really think you need it. Movements closest to your competition movement will have the most carryover so make sure to understand how to implement them and why (that article lays it out though).

For overload on Deadlift I usually do Chains or Bands. From mats or even with straps could be other options, again as long as it isn't stuff that is throwing off your technique too much.
 
Not completely sold on going that route this point in time, just curious more than anything as I had been pondering overload & then this article popped up.
 
I say if it's in your budget definitely get a slingshot it is awesome great for overload as u can see with mine and others logs
 
My x-mas list is getting filled up early this year :)

& Another thing, if I get the urge to try the latest & greatest supp - before dishing out the cash on a whim, instead I'll look into what equipment I could get - (I'm looking at you SSB...)
 
3/19/14
Squat 5-3-1’s

Comp Squat (ss w/ SLDL 115x10)
250x5
280x3 Invalid Link Removed
315x2 (PR) Invalid Link Removed

Oly Squat (ss w/ SLDL 115x10)
140x10
155x10
185x10

Snatch Grip DL (straps)
225x10
225x10

Ab Roll-out
BWx30

Sqwatz! Decent day overall. 280 popped up nice & quick, felt like. Actually felt like I was getting the feel of sitting back & staying tight, unlike the next set. 315 – right before getting under the bar, made the mistake of checking my time & felt a little rushed going into it. Now that I got my excuses out of the way… Only got a double out of it, on the 2nd rep, you can really see the bar path get wonky (weel worse than the first rep – neither were all that great I think), so even though I had more gas, that rep was crap & I did not want to reinforce any more of that. Wasn’t happy with only 2, but honestly I’m sorta ok with it, thinking long term - I didn’t get stapled (wasn’t a major weakness issue) & learned when hold em vs. when to fold em (raising my ratio of good vs bad reps).

Making some fast gains in accessory work recently. Seems like every time around lately I’m upping the weight on everything & staying relatively in the same expenditure range (just roughly guesstimating). High bar oly squats are kinda fun after comp squats. Just enough variance I don’t find myself to fatigued, but still keeps me in line with what I need to work on (staying up & tight, sitting back – not GMing the weight up).

Something I was thinking today during snatch grip deads, I might’ve been hampering my pulls the other day by having too narrow of a grip. When I set up for snatch grip, I’m getting my back to lock in tighter, & in some ways a more comfortable pull overall (granted with straps & less weight). Looking in the mirror, comparing my normal dead setup routine vs. snatch deads – I’m seeing more that I’m flexing top down thru my body then getting a breath, setting up, & my hands want to be a little wider in the second scenario (plus in the 1st scenario chest rise inhaling vs inhaling into my gut - that’s not helping) – just something to keep in mind for the next deadlift day.

Also, have been keeping up on checking my waking pulse, just basically watching it right now & learning - kinda nice to see that it’s actually lower on average than it was about a year ago. I’ve been really run down in the evenings this week, not sure if allergies or what, but a few folks around my office have had similar complaints, so just keeping up on my fluids, vitamins, & rest. Really looking forward to benching tomorrow, then off to the woods this weekend for a little r&r in my hammock, maybe getting the canoe out as well – pasty white boy could use a little sun.

Pardon my ramblings today - Thanks for reading y’all –

EDIT - unless I'm missing pages from my log - 315x2 is a PR for me
 
Nice pr bud from the look of the 315 it looked like it took a min of shuffling around to get setup then tightness and Sitting Back as u stated. u have the strength and definitely think u had a 3rd

Edit : looked at it again before your decent reset get tight elbows under the bar chest up big belly then squat
 
6/20/14
Bench 5-3-1's

Bench (ss w/ BB rows 115x10)
185x5
210x3
235x3 Invalid Link Removed

superset
CGBP
145x10
165x10
185x8
Pendlay Row
115x10
115x10
115x10

superset (DBs w/ FatGripz)
DB bench
55x20
55x16
Kroc Rows (straps)
55x2x20


Cheating the pause – that pretty much sums it up. Decent day but I definitely must not let myself cheat but to lock in the habit of bringing the bar down – pausing under control - & then pressing. I caught it in the vid, so the rest of the session was keeping that & practicing pausing. DBs lit me up though – let myself get them a bit lower than the BB would normally allow. Wicked pump from my ears out to my elbows after today. Deload next week.

Couldn’t get everything together to get a full weekend (2-nights) out of it, but I’m taking my wife up into Deam Wilderness via canoe Saturday–Sunday. It’s the headwaters of Monroe Lake near Bloomington, IN. Nice R&R after a heavy week :) Have a good weekend y’all!
 
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Always forget about powerrackmedia, then found this perusing around after seeing Dmax's link in herder's log.
 
Squat just looked like the weight got forward a little so you had to go up and back. Still, you keep improving, getting stronger, and noticing yourself. I say good work on the squats man. It's super hard fixing bad habits so keep at it.
 
Nice battling through bench. Keep in mind you are probably stronger, just hard to do solo on bench. Also, pause variants may be right up your ally to help.
 
rob112 said:
Squat just looked like the weight got forward a little so you had to go up and back. Still, you keep improving, getting stronger, and noticing yourself. I say good work on the squats man. It's super hard fixing bad habits so keep at it.
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Thanks brother! I think this next cycle, heavy walkouts are definitely in the picture. I feel like mental is at least as much of a sticking point as physical. I psyche myself out putting the "top" weight of the cycle on my back. A walkout would take that unknown right out of the picture for me
 
rob112 said:
Nice battling through bench. Keep in mind you are probably stronger, just hard to do solo on bench. Also, pause variants may be right up your ally to help.
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There are definitely days that a hand-off would be quite welcome, as would spotters from time to time.

Yes - I see a lot of pause work in my future!
 
Deload DLs -

I read somewhere about doing your workout in reverse on deloads, so tried that today. Keeps it interesting I guess, plus I was plenty warmed up by the time I got to pull. Really focusing on floating the bar - that Friday technique vid was definitely a good one for me in that regard.

I haven't tied myself to a specific count, but I've been working on pausing my front squats - it gets brutal but feel like its helping me upright in comp squats (& just general body awareness under weight)

Nothing too crazy this week - ohp tomorrow. I need to get myself signed up for a meet....
 
Deload OHP

blah blah deload... Right bicep tendon acting up on me a little bit - thinking the weekend of paddling didn't quite give my upper body the rest it needed.

I'm actually liking the doing deloads in reverse order - fresh stimulation of a workout, instead of feeling like it's a slack week.
 
6/30/14
5’s DL

Convo DL (ss w/ leg raises BWx12)
275x5
320x5
360x3
370x3

Front Squat (ss w/ leg raises BWx12)
140x10
160x10
185x4-

Dimel (ss w/ incline ab twist 15x20)
115x20
165x20

Finished up my deload on Saturday, spent the afternoon poolside yesterday. Followed up with a chorizo/chicken quesadilla & a couple margaritas at the Mexican place. Not sure exactly what got me, but was woken up @4am with some stomach issues & never got back to sleep. Lost a few lbs in the process though...TMI…
Wasn’t feeling all that bad when it came pull time, all things considered, just definitely not 100%.

Everything was feeling decent, but that last set gassed me out. I just could not get the 4th rep to break the floor, mostly on account of not catching my breathe… So I just decided to compensate for the added rest, threw an extra 10lbs on – ‘bout equals out, right?.. (this seemed to actually flow way better to me than banging 5 reps out that heavy – I’ve noticed I tend to get caught up with breathing & rep-to-rep distractions vs. the actual pull itself, or I’m just making excuses for conditioning…)

185 front squats – 4th rep I clipped the j-hook on the way up at the perfect angle to send me into a weird twisting motion – caught it, just racked it & went on. Dimels felt good – could really feel glutes/hams firing into it.

…and that puts one more hour of training in the books. Thanks for reading!
 
OHP (seated)
100x5 fatgripz
125x5 fatgripz
145x5 fatgripz

Chin-ups
35x5
40x5
45x5

Incline (ss w/ Pull-ups BWx7)
135x10 fatgripz
145x10 fatgripz
155x10

Arnold Press
35x20
35x20

Cable Pull-Downs
80x20
80x20

Another day in the books. My hands are beat - between the weekend’s percussion playing, then DLs, then fatgripz today. The last set of incline – my previous best this cycle had been 155x7 (not truly taking it to complete failure though). I had such a wrist/forearm/hand pump, but managed to get 10 reps by pulling off the fatgripz. Luckily, rest day tomorrow then squats Thursday, so my paws have a couple days off from heavy use. Thanks for reading -
 
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