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

Went to Forecastle Festival yesterday here in town - Beck was the main headliner - which was awesome! His drummer - was not expecting to be that blown away....the man's got some mad skills
 
I had a pretty intense last week, with 5-3-1s on the training schedule & a rehearsal I’ve been practicing a ton for. This deload has been very welcome to some sore muscles. Yesterday was OHP – nothing special to note, except for sleeping weird & waking with a really stiff neck played havoc on generating any power – my deload sets were tough…

Deload OHP

OHP
70
85
100
Weighted Chin-up
20
27.5
32.5

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

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



If anyone's interested - getting in on this (-)epi craze of late - Invalid Link Removed
 
Deload squats. Worked on box squats today & trying to get a good feel for driving my head into the bar. I always take a PWO break on deload weeks – man it can make it tough getting moving sometimes though. Morning weight is 200. I’m thinking that this will go back down in a day or 2. Stomach’s been a little upset due to the food choices of the fest Sunday, hopefully clears up very soon. My usual trend is to hold some weight when my stomach gets upset, then it’ll drop back pretty quick a day or two later.

Squat (ss w/ SLDL 115x10)
135x5
170x5
205x5

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

Snatch Grip DL (straps)
225x10
225x10
Roll-Out
x12
x12
 
7/23/14
Bench Deload

100x5
125x5
150x5
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


As suspected, weight down to 197 this morning. Stomach bug still lingering a little, but on its way out. Today feeling more on the level all around.
 
7/25/14
DL 5’s – New theoretical 1RM: 480 Training Max: 432

DL (ss w/ HLR x12)
285x5 Invalid Link Removed
325x5 Invalid Link Removed
370x4! Invalid Link Removed
380x4 Invalid Link Removed

Paused Front Squat(ss w/ HLR x12)
135x5
145x5
155x5

Snatch Grip DL (ss w/ incline ab twist – 10x10)
235x10
235x10


Starting up a fresh 5-3-1 cycle. A little lower than last week’s more or less stiff-leg deads…, but I feel I’m still starting with my hips too high & therefore never really felt myself get my back locked in tight. I felt the 3rd rep of 370 starting to lose form, then the 4th felt kinda sloppy. So I called it a set & thru 10lbs on there for another set of 4. I’m not going to give myself too hard of a time about missing the prescribed 5th rep, unless I would’ve just bombed on that next set – not ideal, but whatever - 5’s on deads suck – always tell myself my conditioning could use a bit of work on these days.

Front squats – inspired by Duffin’s recent vid, decided to start pausing these in the hole for a 5 count. OUCH! Those bad boys are tough. I hate them & will be seeing them a lot more often ;)

Follidrex – Definitely some action there. Forgot to get bodyweight this morning – I’ll catch it tomorrow. I’m definitely feeling an increase in soreness, but more of a mild soreness over my whole body vs. localized extreme DOMS like a brutal leg day. Doesn’t interfere, just notice it. Can’t really comment much on endurance yet, as deadlift day always leaves me in a pool of sweat, but I felt like I got into a good groove & just stayed there most of the session: effective, even if uneventful.
 
Pulls looked good man maybe hip a tad lower try doing deficit pulls for Warmup then your normal pulls my help sink the hips some more you could just have some tightness
 
you got a similar problem to me, you gotta keep the head neutral with the spine. low hips is something i struggle with as well.
 
capo180 said:
you got a similar problem to me, you gotta keep the head neutral with the spine. low hips is something i struggle with as well.
Click to expand...

Yes - thanks for pointing that out. I've been working on not looking down when squatting, not paying any attention to head position pulling
 
Agree with the above comment on positioning and no need to expand. Is need to expand on the "nice freaking pulling man!" Getting some nice reps with that weight. Stronger all the time :thumbsup:
 
rob112 said:
Agree with the above comment on positioning and no need to expand. Is need to expand on the "nice freaking pulling man!" Getting some nice reps with that weight. Stronger all the time :thumbsup:
Click to expand...

Thanks man!


Today's OHP got started then interrupted about 1/2 way thru...grrrrrr... I guess I'll just hit it tomorrow
 
Pardon my delay – busy weekend. Wife & were redecorating our bedroom – put together a new bedroom set from Ikea...blah blah…fun…

Well, with Saturday’s OHP being interrupted, I decided to make use of Sunday & squat. Don’t think I was quite recovered enough, but it is was what it is. First off – something between my clothing & belt/buckle were pinching the absolute sh!t out of me. I didn’t crap out on that top set due to lack of gas – I thought I was bleeding…lol. Secondly, the part where I wasn’t recovered – my upper back felt did not feel like it was quite up to the challenge. The DOMS have been more intense since starting Follidrex, & those pause front squats did feel like death a few days ago. So basically, I would descend, get pinched, & from there it felt like each rep was a roll of the dice… I’ve been pinched by the belt before, but never that much – jeebus….

7/27/14 – Squat 5’s - New theoretical 1RM: 385 Training Max: 346.5
Squat (ss w/ SLDL 115x10)
230x5 Invalid Link Removed
260x5 Invalid Link Removed
295x2 Invalid Link Removed
295x3 Invalid Link Removed
295x2 Invalid Link Removed
305x1 (ran out of room – only got 10sec recorded)

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

Snatch Grip DL (straps)
235x10
235x10
Roll-Out
x12
x12


Bench went pretty well. However, rest is definitely in order tomorrow. I could feel it. My back was angry with me trying to set an arch. Hit that 7 a bit sloppily, then threw on 10lbs & the slingshot & went for another 5. The slingshot is cool… I feel like my bench is the solid one of the 3 right now – it’s cruising along, just doing its thing. I know it’ll get a boost in it as well from the increase in upper back work I’ve been doing to help sure up my squats. No vids today – was focused on the task at hand & just did not think to vid…

7/28/14 – Bench 5’s - New theoretical 1RM: 280 Training Max: 252
Bench (ss w/ wide grip bb rows 115x10)
165x5
190x5
215x7
225x5 (slingshot)

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

DB Bench (FatGripz)
55x20
55x20
Kroc Row (FatGripz, straps)
55x20
55x20
 
After watching quite a few times, it seems u need to keep yourself more upright when coming out of the hole. When your coming up drive elbows under the bar hard this may help. I think maybe some front squats would help with this as well teach u to stay upright
 
Duramaxhd said:
After watching quite a few times, it seems u need to keep yourself more upright when coming out of the hole. When your coming up drive elbows under the bar hard this may help. I think maybe some front squats would help with this as well teach u to stay upright
Click to expand...

Yeah i definitely agree. I've had fronts and just started paused fronts. I probably needed another day before squatting again as I'm sore as all get out now. I felt my back failing early. The last rep of each set was jacked due to that weird pinching. Elbows and neck into the bar I was able to grasp a little better as I went thru my oly sets. Gonna make sure I'm proper fed and well rested before next squat session. I think I know it's just a matter of implementing
 
7/31/14
DL 3’s

DL work sets (ss with HLR bwx12)
305x3 Invalid Link Removed
350x3 Invalid Link Removed
390x5 Invalid Link Removed
410x1 Invalid Link Removed

Paused Front Squat (5ct in the hole)
155x5
165x3

& done – shortened session today. Let’s just say a few interruptions getting started. The last couple days were pretty hectic, included in that is waking up to a dead refrigerator. Along with that excitement, felt just kinda beat up so took an extra rest day yesterday.

Pulls felt better today. Felt like I was getting my back in better position setting up. Not perfect, but I think the vids show progress. Not too happy about my neck position though – drive my head into the bar when I’m squatting – when there’s actually a bar on my back…lol. Vid cuts off early on my 390 set – ran out of storage & had to delete some stuff. Definitely keeping those paused fronts in there – they put the hurt on me, even for just the few reps I was able to fit before time cut me off.

Weight at 193 this morning. Stomach was not happy about something this morning. My guts have been a bit testy lately, but can’t blame it on anything in particular yet. My diet has been odd since the refrigerator broke. I had cooked all my lunches for the week on Sunday, so those are set. Dinners, though, have been restaurants every night this week. Our new fridge arrives tomorrow afternoon – not a second too soon…. Couple days left on the 1st bottle of Follidrex – definitely seeing endurance improvement, noticing a bit of leaning in the mirror.
 
Deadlifts looked much better. And awesome work getting that 410 after repping out 390. Sounds to me like a good day.
 
rob112 said:
Deadlifts looked much better. And awesome work getting that 410 after repping out 390. Sounds to me like a good day.
Click to expand...

Great - thanks man! glad to hear. They felt a lot better to me, in more than just a well rested way. Hard to explain verbally, but getting a much better feel of building tension on the way down to the bar.
 
Nice deads man. I saw you switch grip mid set on 390. i always use my left hand as my underhand, never even tried my right. good work gutting out that 410 after 5 reps at 390.. good day I'd say.
 
capo180 said:
Nice deads man. I saw you switch grip mid set on 390. i always use my left hand as my underhand, never even tried my right. good work gutting out that 410 after 5 reps at 390.. good day I'd say.
Click to expand...

I used to switch grip a lot, then for a while I only went right underhand. On that 390 - I wanted to make sure I stayed in the present zone, not reverting back into old habits, so the grip switch was an effort to keep it 'fresh' for me.
 
8/1/14
OHP/Chins 3's

OHP
125x3
140x3
155x1
Chin
40x3
46x3
52.5x4

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

DB OHP (fatgripz)
37.5x20
37.5x20
Wide cable pull-down
80x20
80x20

Easy come – easy go I suppose. Yesterday’s great session turned into today’s grinder… Went out to dinner with the wife & her sister. As an educator, she just started back with kids this week – so a couple beers were in order last night. That turned into some late night cardio, which in turn cut way into my sleep.

Chins felt ok – heavy but ok. OHP felt rough – didn’t feel like I had any mind-muscle connection to speak of. Everything felt like a ton. When the 2nd set ended up being more of I grind that I expected – it effectively doomed my top set. Thinking a reset may be in order on OHP. I’m also thinking it’s time to swap out chins for pull-ups. My goal on weighted chins has always been to build a base strength level that would get me into pull-ups.
 
I used to switch my grip too, but now that I've gotten to heavier (relative term here haha) weights I always rock the same underhand
 
Those sure are some heavy chins.. jeez haha. but yeah reset that OHP so you can knock out some more reps. its not a comp lift so really getting solid reps is going to help build up those shoulders more then hitting heavier sets.
 
Beat my OHP by 5lbs and I'm pissed!!!!!



Jk, very nice work in a not stellar feeling day
 
liftandswim said:
I used to switch my grip too, but now that I've gotten to heavier (relative term here haha) weights I always rock the same underhand
Click to expand...

Welcome! yeah - I pretty much keep to right hand under now. Switch the grip if I feel in a rut. I've been fighting a couple issues for a while & felt off, so the grip switch just helped me mentally get into it

capo180 said:
Those sure are some heavy chins.. jeez haha. but yeah reset that OHP so you can knock out some more reps. its not a comp lift so really getting solid reps is going to help build up those shoulders more then hitting heavier sets.
Click to expand...

rob112 said:
Beat my OHP by 5lbs and I'm pissed!!!!!
Jk, very nice work in a not stellar feeling day
Click to expand...


A reset will be welcome - I definitely agree with getting more solid reps than pushing those low rep heavy sets. I feel like I'm running into a wall - 155 feels soooooo much heavier than 135 even 145. I'm also thinking that switching to pull-ups might also give me a little more gas, as those chins can be brutal. I've been hitting sets of 8 in accessory work, so I figure that'll still be good volume supersetting thru with sets of 5 BW pull-ups
 
weight starts to add up fast on overhead press man. you'll get there though. 2.5 lb jumps are kinda tricky, as basically you are jumping 1.25 lbs per side. i haven't seen a lot of 1.25 lb plates. I'd rather reset drop back 20-25 lbs,and next time you are at 155 you'll blow right past it man.
 
Actually I ment in the program instead of increasing the weight 5lbs at the end of the 3 weeks just increase by 2.5 I belive is how he does it
 
Yeah - I've always calculated rhen rounded up to the nearest 5 so I don't sweat the reset too much with ohp as sometimes the jumps can be a little odd.
 
LizKing531 said:
Yeah - I've always calculated rhen rounded up to the nearest 5 so I don't sweat the reset too much with ohp as sometimes the jumps can be a little odd.
Click to expand...

Yupp I always round up or down to the nearest 5 in my calculations. So sometimes you're lifting a little less than your percentages and sometimes a little more. It's whatever, all evens out
 
8/3/14 – Squat 3s
Squat (belt) (ss w/ SLDL 115x10)
245x3 Invalid Link Removed
275x3 Invalid Link Removed
315x3 Invalid Link Removed
335x1 Invalid Link Removed

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

Snatch grip dead (ss w/ Ab roll-out x 12)
235x10
235x10


Squats felt good up until that 2nd rep at 315… GM’d the sh!t out of it…. Lately I’ve been finding myself walking out into a too narrow stance, hence that little shuffle I gotta clear up. I felt good about hitting that 335 – as it was my meet best in February.


8/4/14 – Bench 3s
Bench (ss w/ wide grip BB row 115x10)
180x5
205x3 Invalid Link Removed
230x3 Invalid Link Removed
Slingshot
240x4 Invalid Link Removed


Blisters on my hand from my work on sealing the driveway yesterday made these a challenge – gloves helped but not that much. About to unrack on the slingshot set – felt a weird pain in both bicep tendons. It immediately went away & I didn’t think anything of it. I managed to hit 4, then once I racked that set – they were burning pretty good again. I did one last set of rows & called it a day. I didn’t want to set myself up for days of tendon pain this week. I figure it’s attributable as well to working yesterday. I was not expecting the driveway to be that much of a pain…lol
 
315 and 335 looked pretty tough man, way to gut those reps out. Bench looked good. You squat low bar? Kinda looks like it, couldn't really tell by the angle though.
 
Squeeze your glutes up until you squat down, should help with the wobbling you had there. Scared me watching that 335 lol
 
capo180 said:
315 and 335 looked pretty tough man, way to gut those reps out. Bench looked good. You squat low bar? Kinda looks like it, couldn't really tell by the angle though.
Click to expand...

Yeah - try to but probably not true low bar. Funny I felt 335 move faster than the video showed 315 was definitely sh!ttier repping than ive done in a while... just wasn't staying focused and didn't not keep tight, etc etc.
 
I feel like my squat was starting to come around then boom - my deadlift starts to click seemingly out of nowhere but then my squat takes a hit.... I've been trying to get more upper back work in so hopefully this is a case of step back to move forward. Mentally feeling better though. Much less apprehension getting under bigger weight now to just get that pesky form back together
 
Yeah seems like you are just loose in the upper back.. I think herder posted this vid a couple days ago. Not sure if you seen it, pretty good information about getting the upper back set for low bar squat.

Invalid Link Removed
 
liftandswim said:
I'd say so! You had balls going for that third rep on 315. You'll get this technique ishh down pat no worries
Click to expand...

I knew exactly how much rep 2 was crap - fired my butt up fast and got all wonky... no fear on making the third as my screwup was that not simply the weight getting to me
 
capo180 said:
Yeah seems like you are just loose in the upper back.. I think herder posted this vid a couple days ago. Not sure if you seen it, pretty good information about getting the upper back set for low bar squat.

Invalid Link Removed
Click to expand...

Thanks man. upper back is definitely the issue. Also gotta cue head into the bar better
 
I've been watching it over and too me it doesn't seem to be a upper back issue just appears to me that your not sitting back correctly your ass shoots out and the weight is shifting forward. I agree with the squeezing the glutes but make sure your tight and push the knees out may help a bit perhaps widen your stance just a tad
 
Duramaxhd said:
I've been watching it over and too me it doesn't seem to be a upper back issue just appears to me that your not sitting back correctly your ass shoots out and the weight is shifting forward. I agree with the squeezing the glutes but make sure your tight and push the knees out may help a bit perhaps widen your stance just a tad
Click to expand...

Good call - not too long ago I was working on my box squats & I think perhaps I should get those back into rotation. When I actually box-squatted, instead of squatting to a box, I felt like I was getting a better sitting-back groove
 
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just thought I'd share how my hands held up thru Sunday's work.... The area on my palm feels bruised, in addition to blistered. I think I should be fine to pull tomorrow, might have to use straps, but pressing sucks though.
 
LizKing531 said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=104953"/> just thought I'd share how my hands held up thru Sunday's work.... The area on my palm feels bruised, in addition to blistered. I think I should be fine to pull tomorrow, might have to use straps, but pressing sucks though.
Click to expand...

Yikes. Hope you're still able to get your workouts in!
 
Yeah - me too! So, as I'm struggling to wake up, decided to skip deads this morning. I'm going to try to pull, probably with gloves/straps. From there I'll judge if I'm going to press tomorrow -
 
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