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

Duramaxhd said:
Love fat gripz makes my forarm hurt from the pump u got the blues or reds?
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Definitely lights up my lower arms/hands! I just have the blues - maybe the reds down the road... You picked up some recently right?
 
Duramaxhd said:
I got the reds they are big as hell
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How are they for pulling?

Like kroc/db stuff/etc. I wondered if the extra thickness would hinder their use outside of pressing, at least for my current needs.
 
I haven't used them for pulls thou I did some DB curls with them and had to go way light I have short fingers
 
like trying to lifts weights & palm a basketball at the same time :)
 
5’s Squat

Comp Squat (belt) (ss w/ SLDL 115x10)
220x5
255x5
290x6
300x1

Oly Squat atg (beltless) (ss w/ SLDL 115x10)
145x10
165x10
185x10

Snatch Grip DL (straps) (ss w/ Ab Roll-Outs x10)
225x10
225x10

Worked up into the day with box squats, really noticing that for a long time I had been squatting TO a box and not actually box squatting. Squats were moving alright. I felt the usual suspect in play, butt rising first out of the hole. However what felt pretty gnarly to me at the time, the video showed it was actually better than what I had been bringing to the table just a few months ago. Still a work in progress, but it was encouraging. (Vids to come – forgot to upload before leaving home)

Guided by my joker set in DLs – threw another 10 lbs on and went for one more set. Turned out actually better than my 290, but started 2nd guessing for any more reps & didn’t want to grind it out to failure, so I just racked it & moved on. I will be keeping that in rotation with squats & DLs for a while I think. There’s a big mental boost in it for me at this time.

Oly squats were feeling great & burning up my quads. Once I build up a little more, I’d like to work into pausing with them. Surprisingly, those wide DLs flew up – I had to consciously keep on top of not manhandling the weight around – they were flying… (now to get that to carry over into my convo pulling…)

Out of breath & sweating buckets – put one more in the books. Benching in the morning, then a little R&R with the family at a cabin at Cumberland Falls this weekend. Have a great 4th everyone!

Thanks for reading -
 
I like that you threw in the Joker set, and I also like that you didn't overdo the Joker sets. Good stuff today, bud. Looking forward to the video, I'll let you know what I see. If you don't hear from me, just gimme a holler. Enjoy your fourth!
 
Well well well - after Hyde posted a coupon code in Sean's log, I just picked up a set of Titan signature knee & wrist wraps, along with a Reactive Slingshot. Knee wraps I'll be slowly working into those - no hurry at all, definitely some learning to do. Wrist wraps - bought 36", see how they fair against the 24" Inzers I've got now.
 
herderdude said:
I like that you threw in the Joker set, and I also like that you didn't overdo the Joker sets. Good stuff today, bud. Looking forward to the video, I'll let you know what I see. If you don't hear from me, just gimme a holler. Enjoy your fourth!
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I feel like Jokers will work great for me in 5's week AMRAP - more of a mental (& probably conditioning) block for that set than it really being a strength issue.
 
LizKing531 said:
Well well well - after Hyde posted a coupon code in Sean's log, I just picked up a set of Titan signature knee & wrist wraps, along with a Reactive Slingshot. Knee wraps I'll be slowly working into those - no hurry at all, definitely some learning to do. Wrist wraps - bought 36", see how they fair against the 24" Inzers I've got now.
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36" is a whole lot of wrap, only need it if I was shirted benching and needed a cast.
 
NomZ said:
36" is a whole lot of wrap, only need it if I was shirted benching and needed a cast.
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Ok cool...maybe I should try to edit that ordern.. I thought I remember reading one of y'all saying to go for the longer length
 
I have 36" gangsta wraps and love them. I don't think it is a problem, and NomZ correct me if I am wrong, I believe he is saying it isn't necessary. So I wouldn't worry about it.
 
It's not a problem either way, it's entirely preference.
 
OK cool - I had bought the short Inzer Grippers a while back (24" I believe), but shortly after doing that, read about getting the longer ones...
 
I'm all for having 36" wrist wraps. The way I see it, the more support, the better.
 
Squat 5's vid

255x5
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290x6
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Looks good to me king maybe try to keep your head up more looks like the 4th rep got a little forward on u. I can't really tell if your reseting every rep or not looks like it thou just make sure your stable and tight before going again

Have a safe 4th man
 
DL 3’s

DL (ss w/ HLR x12)
295x3
340x3
385x2!

Front Squat (ss w/ HLR x12)
140x10
160x10
185x3!

Snatch Grip DL (ss w/ HLR x12)
225x10
225x7
225x7

Sore…tired… What a weird session. My warm ups & early work sets were flying smoothly, but 385 was a total burden. I think I mentally sh@t the bed on this one. Like choking out on an easy shot in golf - getting so caught up in my setup right that I’m throwing myself off. I mean the 3rd rep barely broke off the floor. Front squats - I opted to go for the wide DLs instead if Dimels today, as I felt I could really use the extra practice full-range.

Overall, just don’t think I was properly recovered from the weekend. Since squatting last week, every time I stretch my legs out in bed, they start shaking. Over the weekend we went to Cumberland Falls with my folks. On Saturday my wife & I did an 8-mile hike back to Dog Slaughter Falls – interesting name… The hike didn’t have much in overall elevation change, but the entire way wove thru these giant boulders, winding this way & that, up & down constantly.

Another day – chalk it up, learn & move on. Vids coming soon – (& and last week’s bench #’s… forgot to post that before taking off for the weekend)
 
Duramaxhd said:
Looks good to me king maybe try to keep your head up more looks like the 4th rep got a little forward on u. I can't really tell if your reseting every rep or not looks like it thou just make sure your stable and tight before going again

Have a safe 4th man
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Yes, I am resetting each rep. Cool - thanks man.
 
Alright - huge update - huge week -

First off, somehow I deleted the DL vids - whatever... those sucked anyway. I'm confident I'll redeem myself in a few days when I get to deads again.

7/8-14
OHP/Chins 3's

OHP
120x3
135x3
150x3
150x1
Chin
37.5x3
45x3
50x5
50x2

Incline
135x10
145x10
155x10
Pull-Up
BWx8
BWx8
BWx8

OHP DB (FatGripz)
37.5x20
37.5x20
Wide Cable Pull-Down
80x20
80x20

Feel like I keep hitting a wall in OHP, but chins are excelling, as are pull-ups. Dropping the arnold presses for DB OHP - might start pressing unilaterally & see if that helps shake things up. I know some of my trouble is mental seeing the big 45 plates come on the bar in late sets.
 
7/10/14
Squat 3's

Squat
240x3 Invalid Link Removed
270x3 Invalid Link Removed
305x4 Invalid Link Removed
SLDL
115x10
115x10
115x10

Oly
145x10
165x10
185x10
SLDL
115x10
115x10
115x10

Snatch Grip DL
225x10
225x10
Roll-Out
x10
x10


Squats were moving pretty decent. As long as I make sure to keep my head up before I start my descent, everything checks out way better. I taped my wide DLs just to compare to more normal deads, as these always seem to move without a hitch. I definitely think I have a tendency to get my hips too low to start on my convo DLs - keeping this in mind for upcoming deads day.



7/11/14
Bench 3's
175x3 Invalid Link Removed
195x3 (missed the vid here...)
220x5 Invalid Link Removed
245x3 (reactive slingshot)
wide grip bb rows
115x10
115x10
115x10

Close Grip Bench
145x10
165x10
185x10
Pendlay Row
135x10
155x10
185x10

DB Bench (FatGripz)
55x20
55x20
Kroc Row (FatGripz, straps)
55x20
55x20

Bench felt great today. Racked 220 after 5 reps, but instantly regretted that decision - I'm sure I had more. So I threw on the slingshot for the first time and tripled 245 - my best meet bench was 255, so that was pretty cool to throw out a triple like that. Thought about going for more sets, but decided to just continue with accessory work. Got my wraps as well. The knee wraps are super stiff & I've got a lot of learning to do before getting into those. The wrist wraps are just as stiff. Only used them on my top set. I'll probably continue to use my Gripperz regularly & keep the new ones fresh for special occasions.

Also, auditioned & working some rehearsals out for an established 4-piece band in town - southern rock/sorta prog/classic rock feel my first big kit-drumming gig, as compared to hand percussion. Loud & fast - so now I know where I'll be getting my cardio sessions in. My shins & forearms have been smoked this week with training & heavy practice sessions, learning a new kit & a new band's songs -
 
Excellent work king
Squats looked much better first one look very deep by the angle the last came a bit forward on u by that understandable u were tried

Nice work with the bench how did u like the slingshot?

OHP is one of them things that messes with me all the time I want to have a good OHP like capo and Swanson but it never seems to climb but a herder pointed out its not something we compete in so I try not to worry about it so much
 
Duramaxhd said:
Excellent work king
Squats looked much better first one look very deep by the angle the last came a bit forward on u by that understandable u were tried

Nice work with the bench how did u like the slingshot?

OHP is one of them things that messes with me all the time I want to have a good OHP like capo and Swanson but it never seems to climb but a herder pointed out its not something we compete in so I try not to worry about it so much
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Yeah - I can't say I ever have trouble not getting depth, sometimes bury them to the point of leaving lbs on the table... yeah-always fighting the forward, but I'm glad there's some visible improvement.

The Slingshot was sweet. Felt a little odd getting setup, but once weight was in hand, it was on. I wanted to keep throwing lbs on today. Figured I should probably not go too crazy with it. Even just standing around with it on, it makes you get in good bench position, making me pull my shoulders back into place as it tugs forward/together.

Yeah - I'm not sweating it too much either. I've had to reset it a couple times now. Not being a comp lift is a big part of why I threw weighted chins into it - I can always use extra back work as much as overhead work. Just sucks to keep bobbing around the same numbers - I'll crack that eventually though
 
Slingshot is good stuff!

Have you ever thought if a more forward toe angle? Or not as flared? Wonder if that would help keep your torso up a bit.
 
Sean1332 said:
Slingshot is good stuff!

Have you ever thought if a more forward toe angle? Or not as flared? Wonder if that would help keep your torso up a bit.
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Really cool - I'm thinking if I use it every other week for a couple sets, at this point

Actually - yeah, been looking into that more recently. My accessory Oly/beltless squats are much narrower, leading me to bring my comp squat in a bit as well. I'm getting close I think, as I've found too wide for me as well as too narrow - now to just lock in the "just right" stance.
 
Yeah dont worry about OHP really, you could always use DB raises, high pulls, and db presses to bring up the shoulders a bit.. Make sure you are getting an arch in the upper back on bench, and getting the scaps retracted, 220 looked easy though man, got a lot more in you.
 
capo180 said:
Yeah dont worry about OHP really, you could always use DB raises, high pulls, and db presses to bring up the shoulders a bit.. Make sure you are getting an arch in the upper back on bench, and getting the scaps retracted, 220 looked easy though man, got a lot more in you.
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Thanks man! yeah - definitely hear ya on the upper back arch - working on it. Yeah - I'm not really sure now why I racked the 220 even - think I was just anxious to try out the slingshot
 
7/14/14
OHP/Chins 531's

OHP
125x5
145x3
160x1
Chin
40x5
45x3
50x4

Incline
135x10
145x10
155x10
Pull-Up
BWx8
BWx8
BWx8

OHP DB (FatGripz)
37.5x20
37.5x20
Wide Cable Pull-Down
80x20
80x20


Chins are doing great – OHP is hit & miss. I’m thinking that the DB OHP will be a better fit than Arnold presses. Also considering swapping Chins for pull-ups (wide).


7/15/14
DL 531s

DL (ss w/ HLR x12)
320x5
360x3 Invalid Link Removed
405x1 Invalid Link Removed

Front Squat (ss w/ HLR x12)
140x10
160x10
185x5

Snatch Grip DL (1” def) (ss w/ Incline Ab twist 10x12)
225x10
225x10


As always, skip ahead @20sec to skip the dumb sh!t. Grinding the day away… Lately I’ve been having trouble getting & staying tight. 405 was butt ugly… (plus got a sweet fail on tape too…lol). Watching lots of DL vids... I’m not all that surprised my DL took a little hit lately. I’ve been hammering my squat weak points hard & really feeling that, plus the extra drumming, has lit up all through hands/shins/mid-back – especially mid back.
 
Looks to me from the vid u mite want to get your hips a bit lower seems high. Do that and I think your back will stay flatter and you'll get more drive off the floor. Just my thoughts
 
Duramaxhd said:
Looks to me from the vid u mite want to get your hips a bit lower seems high. Do that and I think your back will stay flatter and you'll get more drive off the floor. Just my thoughts
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I wish I had last weeks vids to compare to - I felt like I was getting hips too low then but I can see this is definitely higher. Thanks man!
 
There is a happy medium I think to low and u have to uncoil yourself to high and u pretty much take the legs out of it
 
7/16/14
Weight - 197

Squat 531
Work sets (belt) (ss w/ SLDL 115x10)
255x5 Invalid Link Removed
290x3 Invalid Link Removed
325x2 Invalid Link Removed

Olympic Squats (ATG beltless) (ss w/ SLDL 115x10)
185x10
185x10


And done – was sluggish out of bed, leading to a shortened session (-15 minutes). Squats still feeling like they’re on a path of improvement - not perfect but progressing. That 325 was a minor milestone for me – my meet best in Feb was 335. In my training, my work sets are right around my meet numbers from February – so that right there is great motivation in itself, reading the numbers I’m aiming for each day. According to the calculator, I needed 320.685 – whenever over, I always round up to the nearest 5lbs increment. Sometimes this can get inside my head, but not today (although I feel like I might’ve had a 3rd at 320 but whatever, what’s done is done)

So after that – I got ready for work, etc, etc – completely forgot to pick up my lunch bag in rush out the door… Well – hopefully I can find something not completely gross to eat today…

Wish me luck – squats this morning & 2nd audition for this drummer spot this afternoon – hopefully my legs hold out!
 
on deads i agree with dmax, need to get a 1/4 squat or so off the ground, use those quads man. some leg drive will make that 405 a lot easier.. squats you gotta figure out how to set your self up a little quicker, not so much inch here inch there with the feet man. 2 or 3 steps out, tighten up and drop it like its hot. also the hipsare shooting back, make sure your pushing out hard against the belt and keeping the upper back tight. i dont think that looking down while your on the decent is helping you there either, keep that head up bud. the strength is there, just little form things.
 
Agree with what has been said. Drive your head into the bar as hard as you can on the squats and you'll be in better position and your hips won't shoot. The nice part is that when you iron those out, you're going to have a nice string of PRs!
 
Thanks guys! Definitely appreciate the feedback! Recently I had felt like I was getting too low & I totally agree with what y'all are saying. Now to find that spot in the middle...

capo - I totally agree with you about the shufflin around on squat setup. I've been trying out slightly different widths recently, hence some of that. That is something I obviously don't want to continue.
 
7/18/14
Bench 3's
185x5
210x3
235x3
255x3 (reactive slingshot)
wide grip bb rows
115x10
115x10
115x10

Close Grip Bench
145x10
165x10
185x10
Pendlay Row
135x10
155x10
175x10

DB Bench (FatGripz)
55x20
55x20
Kroc Row (FatGripz, straps)
55x20
55x20


Videos on the way –

Decent session this morning. Had some stomach/gut issues the last couple days. Hopefully that’s clearing out. Had a good healthy meal (fish, quinoa salad, yams) & caught up on sleep last night. I am really getting a kick out of this slingshot. Took my heavy set for a triple, added 20lbs (which was also my meet bench PR) & hit a triple immediately after. I’ve been getting into the BB rows a lot lately too – supersetting them really seem to help my benching. Never get any of that shoulder clicking or pain at all anymore. Also I’ve been keeping a steady solid pace adding weight to the bar. Nothing too fancy, but keep on moving forward.

I’ll be posting up a new sponsored log soon – got picked on that NP Follidrex log. Time to see what all the fuss is about with that epi-whatever-it-is
 
That's some serious pressing volume in there. Very nice work sir.

I mean this with all due respect, and I mean all due respect, that meal sounds gross

:biglaugh:
 
Good work dude the slingshot should really save the shoulders when going heavier I like your idea of not pushing to fast as well the main movers my be getting stronger but need to think of the little guys and such

For the record I love seafood and I'd take that anyday lol
 
Duramaxhd said:
Good work dude the slingshot should really save the shoulders when going heavier I like your idea of not pushing to fast as well the main movers my be getting stronger but need to think of the little guys and such

For the record I love seafood and I'd take that anyday lol
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I don't eat seafood and I don't drink salt water. Did you know that **** can dehydrate and kill you? ****ing evil ma man, evil.
 
Oh man - I love seafood! My wife doesn't eat meat, but luckily she does eat seafood (as well as eggs & dairy). There's not too much I will turn my nose up at.
 
Hahaha!


Then y'all probably wouldnt like this stuff... Invalid Link Removed
 
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