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

8/7/14
DL 5-3-1’s

DL work sets (ss with HLR bwx12)
330x5
370x3 Invalid Link Removed
415x1 Invalid Link Removed

370 was way more of a grind than it should've been & 415 just sucked (calculated to 410.4, rounded to 415). Too far in front for the first rep & didn't feel like I ever found sh!t in the way of leg drive. I went with gloves today, as it still looks like I have stigmata due to the big red blister in my palm...

And I think I'll just take a mulligan on today in general.... gotten up on the wrong side of world today. I had just enough gas in the tank & time available to get my work sets in & that was it. Needless to say - less than stellar performance. I hope I'm not getting sick, but I had absolutely nothing in me today. All week I've been tired as can be & my lifts have been crap. The wife's starting to get back in the swing of being in the school again, however that transition makes for some added stress at home this time every year.

Traveling this weekend for my sister & nephew's birthdays, so in order to get any lifts in, the session will probably be a little squirrly - gotta make do with what I can. Since today was so short, I contemplating on how to fit squat & bench in (at least work sets), using OHP to fill any leftover time. I'm done with this cycle & welcoming a deload next week.
 
Damn dude, you really gutted it out to get that 415 past your knees. If you're feeling like crap then on a good day you probably nail it. Like Forrest Gump says "**** happens"
 
Yeah that 415 looked rough, as you said just didnt look like you had "it" today. still moved some heavy weight on a bad day, deadlift is always the worst lift for a bad day imo.
 
Thanks guys! Truth be told - that was my 2nd attempt at 415 - I walked up got set, went to pull & just did not get anything - nothing moved, I basically quit on the lift before I even started straining. So I reset the vid & hit it a 2nd time - & suprisingly enough got it....



Here’s the rest of that cycle – got caught up in my weekend & failed to get this posted.

Bench 5-3-1s
190x5
215x3
240x1
250x3 (slingshot)
Had to wear gloves for this, as the hand blisters were still pretty annoying. Probably could’ve gone for more on 240, given I was full-strength. For whatever reason I guess I didn’t get these taped – thought they were but apparently not….

Squat 5-3-1s
260x5 Invalid Link Removed
295x3 Invalid Link Removed
330x1 Invalid Link Removed
330x1 Invalid Link Removed

Not the worst but definitely not the best either – Rushed on 260 leading to butt lift, 295 was decent, then 330 had my butt coming up a bit quick out of the hole. I’m getting slightly more in the groove of sitting back & finding my foot placement better. Thinking there’s some things right on the verge of coming together & this upcoming cycle should be fun.

Deload OHP this morning – Decided I’m switching out weighted chins for pull-ups next cycle, played around with how wide to grip today. My body is still feeling that last week. I only did my main work sets, but even that wore me out. I did hear that our pollen count has been pretty high lately, so that might help explain some of it. Yesterday I didn’t do much more than eat & sleep – and it was marvelous 
 
Walkouts definitely looked smoother. Idk if you've ever thought about it, but try a working on breaking at the hips first when you squat. It seems like you are initiating your squats with a break at the knees.
 
Thanks man! Good call. I have noticed the more I can get into a sit back mindset, the better off I am. Now to initiate that from the VERY beginning.
 
I agree with above statement it's very close thou hard to tell. there was much improvement in form and walk outs I could really tell by your sitting back a bit more I still see some forward lean but it not as pronounced and u can definitely see the in your bar speed improving because of it
 
Thanks D!

That vid capo posted towards the ptop of this page was really good too -
 
Just finishing up my deload week - nothing exciting going on yet. Depending on how the day goes, might be able to lift tonight.

Still going on the Folliderex, about to get into the 3rd bottle - noticing a little leaning while staying the same weight (might even be up a lb or 2)
 
LizKing531 said:
Just finishing up my deload week - nothing exciting going on yet. Depending on how the day goes, might be able to lift tonight. Still going on the Folliderex, about to get into the 3rd bottle - noticing a little leaning while staying the same weight (might even be up a lb or 2)
Click to expand...

Get in there and kill it man.
 
DL (belt) (ss w/ HLR BWx10)
290x5 (Invalid Link Removed)
335x5 (Invalid Link Removed)
375x2 (ran out of memory)
375x3
395x0

Front Squat – 5 count in the hole (ss w/ HLR BWx10)
135x5
145x5
155x5

Wide Grip DL ½” deficit (straps) (ss w/ Ab wheel x10)
235x10
235x10

Thought I was having a pretty good day, but kinda came off the rails last set. 290 & 335 moved well – had the bar a little too close to my shins, didn’t get down into the start very well, initial bar path went out away from the body, & leg drive suffered. I’ve been leaning up around the midsection a bit since I’ve been taking this Follidrex & now I’ve been going back & forth with using 1 notch tighter on my belt. At the 4th hole, just a bit loose now & I can’t get a good tight feeling from it. 5th hole is just a little too much & can pinch on the last of my lower ab fat…lol Readjusted after the 2nd rep, got 3 more out, needed to readjust again. Since I paused again, decided to throw 20 on & call it a joker set – probably would’ve been better served with just a 10lb jump today. Got it to shins, felt my form being pretty sour, so just dropped it. Didn’t want to blow it all out on that, when I was actually looking forward to paused front squats… Felt a decent stretch in bottom of these & my upper back was lit up when it was all said & done. Would’ve liked a better top set, but can’t change it – just learn from my mistakes & move forward
 
Effort was A1 as always. Pulling is strange some days, I wouldn't get caught up in it.

Here's a video that I watched recently. I think you could benefit from cleaning up your set-up (something I need to do too!!):

Invalid Link Removed
 
liftandswim said:
Effort was A1 as always. Pulling is strange some days, I wouldn't get caught up in it.

Here's a video that I watched recently. I think you could benefit from cleaning up your set-up (something I need to do too!!):

Invalid Link Removed
Click to expand...

Thanks a lot man!

& this is why I like AM - always good tips & feedback :)
 
Hey man, if you didn't hit 375 for 5 total reps prior you probably would have nailed 395 easy. That's how I look at it. If you hit 375 once and then went for it it would be a little bit of a Debbie downer. Nice work ma man
 
That form vid is pretty good, a good starting point for sure. 335 didn't look bad, and I think that what you said is pretty on point. Once you get that starting position down you'll be blowing weight out of the water.
 
8/20/14 OHP 5’s
OHP (ss w/ wide grip pull-ups BWx5)
105x5
120x5
135x7

Incline Bench (ss w/ wide grip pull-ups BWx5)
135x10
155x10
175x5
165x5

DB OHP
35x20
35x20

Wide Pull-Down
80x20
80x20

Reset my OHP & swapped out weighted chins for wide grip pull-ups. I always feel like my 1st session after a deload is kinda sluggish & this was different. Session went ok though. Nothing too special. Used FastGripz for my OHP until my last set. Felt like I hit a wall on the 5th rep of that 175 incline, hence the drop set.



8/21/14 Squat 5’s
Squat (belt)(ss/ w SLDL 115x10)
235x5 Invalid Link Removed
270x5 Invalid Link Removed
305x5 Invalid Link Removed
315x1 Invalid Link Removed

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

Wide grip deads (straps)
235x10
235x10

Going backpacking this weekend & won’t be able to lift Saturday or Sunday. I didn’t want to miss a session, so I skipped my rest day today & squatted. Thought it went pretty well. Sitting back, getting those box squats going thru my warm-ups then switched to comp squat for work sets. 235 was fast & solid. 270 butt crept up a bit on a couple reps. 305 felt off to start. You notice a little “oh sh!t” moment, as I contracted really hard at the top of the 3rd rep, but something worked itself out there as the next 2 reps looked better than the starting reps. 315 I thought actually looked pretty decent, considering short rest & the previous sets. Felt like I was starting with hips better, as when I felt like my form was out, the vids seemed like the error is less & less.

Pardon my delay with updates & general absence. Super busy with work – training myself & teaching others how to run this $100K printer they just bought for the production floor.

Bench tomorrow then I’ll be hanging up my hammock in the gorge for a weekend of r&r

Thanks for reading y’all!!!!!!!!
 
Nice work I definitely see improvements week to week

I like you set up on the 270 the most cause that's how I set up I shove myself past the bar then drag it up my back to set while keeping my back tight works well for me u could see if it does the same for u
 
capo180 said:
Squats looked pretty good man, hips aren't really shooting like they were before.. Good work!
Click to expand...

Duramaxhd said:
Nice work I definitely see improvements week to week

I like you set up on the 270 the most cause that's how I set up I shove myself past the bar then drag it up my back to set while keeping my back tight works well for me u could see if it does the same for u
Click to expand...

liftandswim said:
Improved brother. Keep putting in work!
Click to expand...

Thanks guys!

Dmax - yeah, definitely - always working on cleaning up that setup & walkout




8/22/2014
Bench 5s

Bench (ss w/ BB row 115x10)
170x5
195x5
220x6
230x4 (slingshot)

CGBP
145x10
165x10
185x10
BB Row
135x10
155x10
175x10

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

So 3 hour performance yesterday of UofL freshman orientation event (they have a band, snack, etc) 1.5hr of which was a fire show – never sweat so much in my life… not to mention thirsty – very very thirsty… Bench moved well this morning. I wanted more than 6 - I feel the 4 off the slingshot kinda proves that I had it but just didn’t bring it out after that 6th rep. Just gotta make sure I get my grip right – I’ve got a habit of gripping too high up in the hand, then as soon as I unrack, it shifts down into the meat of my palm - very minor, easy fix. Vids still uploading – will update once they finish
 
DL (belt) (ss w/ HLR BWx10)
310x3 Invalid Link Removed
355x3 Invalid Link Removed
400x3….. Invalid Link Removed
410x0 Invalid Link Removed

Front Squat – 5 count in the hole (ss w/ HLR BWx10)
135x5
145x5
155x5

Wide Grip DL ½” deficit (straps) (ss w/ Ab wheel x12)
235x10
235x10


Decent morning – I could’ve gotten more leg drive out of these, but it’s getting a little better. Grip was the issue of the day – losing it on my overhand (split grip). I almost gave up on the 410, but kept going & it went up – until my hand started slipping… Not sure why I didn’t have any chalk out – it’s sitting right there….lol
 
Another thing I noticed was your lockouts were soft (some looked not locked out at all). Make sure you get those glutes firing and bring them hips through.
 
^^^this. If you get sweaty the bar can stick to your thighs and drag it out of your grip try putting baby powder on them but don't get any on your hands
 
Yeah totally hear ya on the sh!tty lockouts.... I barely kept a couple of those from dropping
 
Its really hard to lock out weights when they are slipping from your hands, at least for me. should of chalked up for sure. going for 410 was a stretch lol, i applaud the effort though man.
 
The whole time my head is going back & forth between not dropping the bar & not hitching to try and get better grip... Had I just chalked up early - I don't think any of those would've been an issue - even that 410
 
Take a look at 14 seconds paused and 11 seconds paused. At 14 seconds you had pretty good hip position. Maybe some room to go up, but your ass was down and chest was up. At 11 when the lift actually started your hips were all the way up and the bar was about an inch off the ground.

My point is I don't think you are getting much quads into the movement, and you still almost almost finished the lift; it's seems to be technique and not strength at that weight.

Since no one can focus on thirty things at once on a lift I would just focus on the Chest up/back once you get into position. Strength is there.

Hope that helps brother man

Edit: and chalk up, I just say the number and watched the video when and started responding haha my bad man! Slipping out of your hands could have been bringing you forward haha
 
Duramaxhd said:
You'll hit it next time man
Click to expand...

So my bench vids from last week never uploaded – errored out for some reason


OHP 3’s (ss w/ wide grip pull-ups – BWx5)
115x5
130x5
145x5

Incline Bench (ss w/ wide grip pull-ups – BWx5)
135x10
155x10
175x7 (wrist wraps)
165x3 (no rest, drop set)

DB OHP (fatgripz)
35x20
35x20
Wide Pull-Down
80x20
80x20


Yeah – so it’s a 3’s week & I did 5s. Oh well – I guess getting 5 on the last set is even better, considering I used up some gas on the previous extra reps….lol.

I’m still taking Follidrex. Seem to be having a decent little lean bulk going. The mirror is showing some slight leaning up around the midsection (and taken in my belt 1 notch) while shirts & pant legs are getting more snug. Taking fluctuations into account, I’m holding onto about 2lbs since starting. Recently (1 week ago) added AB OG & Erase – probably a little overkill, but I feel like I’ve got a handle on what to expect out of Folli, so let’s see how they work together. The last time I ran AB & Erase, my libido tanked – so far no change from the increase I last noticed since starting Follidrex.
 
rob112 said:
Take a look at 14 seconds paused and 11 seconds paused. At 14 seconds you had pretty good hip position. Maybe some room to go up, but your ass was down and chest was up. At 11 when the lift actually started your hips were all the way up and the bar was about an inch off the ground.

My point is I don't think you are getting much quads into the movement, and you still almost almost finished the lift; it's seems to be technique and not strength at that weight.

Since no one can focus on thirty things at once on a lift I would just focus on the Chest up/back once you get into position. Strength is there.

Hope that helps brother man

Edit: and chalk up, I just say the number and watched the video when and started responding haha my bad man! Slipping out of your hands could have been bringing you forward haha
Click to expand...

Thanks man - while the slippage didn't help form, historically I've had issues with quad involvement. When it all comes together - chest up has been a good cue for me.

Lately, I feel like the snatch grip deads have been helping me get my legs in the lift a bit more - well, feeling it in that lift, not sure of the carryover to conventional for me yet.
 
LizKing531 said:
Thanks man - while the slippage didn't help form, historically I've had issues with quad involvement. When it all comes together - chest up has been a good cue for me.

Lately, I feel like the snatch grip deads have been helping me get my legs in the lift a bit more - well, feeling it in that lift, not sure of the carryover to conventional for me yet.
Click to expand...

That's because the snatch grips force you into a deficit, in order to get into the deficit you you have to get the ass down, when the ass is down you can engage the quads. Basically it makes sense to me haha
 
rob112 said:
That's because the snatch grips force you into a deficit, in order to get into the deficit you you have to get the ass down, when the ass is down you can engage the quads. Basically it makes sense to me haha
Click to expand...

Ah - well then looks like a good lift to keep in the rotation
 
LizKing531 said:
Ah - well then looks like a good lift to keep in the rotation
Click to expand...

Awesome for upper back and just try and get a feel for leg drive and then try to bring some to the conventional...just keep in mind you won't be as low on conventional.
 
rob112 said:
Awesome for upper back and just try and get a feel for leg drive and then try to bring some to the conventional...just keep in mind you won't be as low on conventional.
Click to expand...

Had those in rotation today as well - working the leg drive groove :)


8/27/14 - Squat 3s

Squat (belt) (ss w/ SLDL 115x10)
250x3 Invalid Link Removed
285x3 Invalid Link Removed
320x2 Invalid Link Removed
325x1 Invalid Link Removed

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

Wide Grip DL (ss w/ Ab Roll-out BWx12)
235x10
235x10


First the good: learning to sit back on descent & keeping hips lower/chest higher. 250 popped right up. 285 was a bit slower but still moved solidly, a little more confidence on the way down wouldn’t hurt. Now the bad: 320 I was kinda psyched out about & it showed. Went into instinct & sat ‘down’ more vs. back – hence hips coming out first & loading more onto my back. 2nd rep – same deal, except this time my stomach contents dropped a chamber… (basically right around the time you see the bar sway side-to-side). The definition of a crap rep (although crisis was narrowly averted). Had I went for a third, the video wouldn’t be safe for viewing…lol 325 – my head was in the game a bit better (& I was a bit..relieved), but you can see in the video at the start I’m wobbling between knees & hips… instinct vs. logic. Hips rose a bit to start, but still progress in a positive direction. This week is another weird one, forcing a 4-day run of training. Probably could’ve used a few more calories last night to fuel today’s session, but overall not bad – progress forward: learn & move on
 
I continue to see improvements here. Maybe someone can chime in but on the 320 just didn't seem like your stance was as wide and or didn't push your knees out as much 325 wasn't a horrible I can see u have the strength cause the speed was there just hips came up like u said. Nice work thou I'm glad u are taking people's advice on here and running with it
 
Thanks man - that's what I'm here for: there's a ton of good knowledge & helpful folks

I have been having issues with finding width off & on lately. I felt like I might've been a touch too wide on 285, leading to being a bit too narrow on 320. Yeah - 325 the width felt better. Just cleaning up my walkout is a big one for this - and keeping a high confidence level unracking the bar. I get all shuffled & lose intensity if I start questioning myself
 
I agree with DMax in your ME squats getting much better. You have one problem that I am fixing on myself. Your set up. You are leaned over at the start. You almost fix it before the decent, to your credit.

Something I am working on that may help you too is being patent with getting into position for one. Stand straight up out of the rack fully braced, and then walk out and rebrace. Another thing is, only slightly push the hips back to start and then move down, not back. The reason is if you have tighter hamstrings that can be a limiting factor on depth. Now if you have loose hamstrings you can go back further. So what I do now if hip hinge ever so slight and then down down down not back back back.

I think it might help as your form breaks are similar to mine now that your are getting your hips lower.

Much much improvement though, seriously awesome.
 
rob112 said:
I agree with DMax in your ME squats getting much better. You have one problem that I am fixing on myself. Your set up. You are leaned over at the start. You almost fix it before the decent, to your credit.

Something I am working on that may help you too is being patent with getting into position for one. Stand straight up out of the rack fully braced, and then walk out and rebrace. Another thing is, only slightly push the hips back to start and then move down, not back. The reason is if you have tighter hamstrings that can be a limiting factor on depth. Now if you have loose hamstrings you can go back further. So what I do now if hip hinge ever so slight and then down down down not back back back.

I think it might help as your form breaks are similar to mine now that your are getting your hips lower.

Much much improvement though, seriously awesome.
Click to expand...


Cool - thank you very much duder! I appreciate the feedback immensely!
 
8/28/2014
Bench 3s

Bench (ss w/ BB row 115x10)
180x5
210x3
235x3
245x3 (slingshot)

CGBP
145x10
165x10
185x10
BB Row
135x10
145x10
155x10

(read it somewhere recently, though trying to remember the proper name, but basically standing, facing cable, extended arm, press/pull down thru lats)
30x10
40x10
40x10

Push-Ups BWx50

Decent day benching – wanted more out of my top set, but the extra slingshot triple will have to do. Upper forearms were really sore this morning & everything was getting sore by the end. Getting decent leg drive lately without any buttlift as long as I get tight enough before unrack. Just gotta make sure my back & scaps are set good & tight. That lower bicep pain that comes to me with fatigue started to rear its head by the end of the session. So I opted to freshen things up with a new exercise I had recently read about (I’ll track that link back down & update), plus some ol’ fashion push-ups. I hadn’t done those in forever & it really felt great busting them out like that (well before I got into lifting, I did a lot of push-ups & 50 was always my magic number). No vids – was way into a new podcast & was just being lazy – Tim Ferris – lots of stuff about creative process, productivity, motivation, etc, if you’re into that sorta thing
 
Catching up to me on bench buddy...

That exercise would be a straight arm cable pulldown, heard them called front pulldowns too. Great for lats and scapular retraction/depression.
 
NomZ said:
Catching up to me on bench buddy...

That exercise would be a straight arm cable pulldown, heard them called front pulldowns too. Great for lats and scapular retraction/depression.
Click to expand...

Hahaha - thanks! workin on it - maybe one day.......


Ah - thanks! I might keep those in rotation for a minute, as lately I've just been getting bored as f@ck with Kroc Rows... just need something different
 
good work man. yeah those are a straight arm pulldowns are a good finisher for the lats, its on of the only ways to really isolate them without hitting the biceps too. i sometimes will do em with a band for high reps givesa little bit of a different feel.
 
9/2/2014
DL (ss w/ HLR BWx10)
335x5
375x3
420x0 (shin)
420x0 (shin)

Front Squat – 5ct pause (ss w/ HLR BWx10)
135x3
135x3
135x2

Pulling with a head cold…. Camping & canoeing on the river this weekend. Had a great weekend, except for the cold I came down with. Felt like crap today. My form felt pretty decent, however I had no power behind it, except the sensation of puking. I was getting under the bar & engaging the legs pretty well – I could totally feel the lack of power I was getting out of them…lol 420 I felt good but weak (if that makes sense). My back was holding up to the weight – keeping a good angle/not hunching over, however my gas tank limited to getting up to my shin & no more. Even tried a second time, same thing just slightly lower than previous set. Debated a drop set, but instead went thru a few sets of front squats & was pooped. Sorry no vids – was doing good just to get thru what I did, avoided the distraction. Might take a half-day from work & rest up. Hopefully tomorrow I can get back to it.
 
i had that puking feeling on pulls last week man, its no good. couldn't pull if my life depended on it lol.
 
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