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

Thanks guys! yeah - this stinks. Came home early from work yesterday & slept. Felt better, but not quite back yet. Taking another day off today... :(
 
9/4/14
OHP 531s

OHP (ss w/ Pull-up BWx5)
120x5
135x3
150x3

Incline
135x10
145x10
155x10
Pull-Up
BWx5
BWx5
BWx5

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

OHP felt pretty decent – sinus/chest still bothering me quite a bit. It was really nice to get a lift in… Definitely would’ve been a better session had I been 100% but I made it thru & that’s what really counts – getting in & just doing the work.


9/5/14 – Squat 531s
Squat (belt) (ss w/ SLDL 115x10)
270x5
305x3
340x1 Invalid Link Removed

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

Snatch grip dead (ss w/ HLR x 12)
235x10
235x10

Didn’t quite have the same gusto this morning as I did yesterday, but got up & did it. My colds are always their worst first thing in the morning – drainage etc… Get my supps & PWO down & start warming up. Already I can feel it… keep going – made it thru a couple warm up squat sets then just lost my preworkout… :( but actually made my stomach feel less queasy :) So I pressed on…. It was dirty…boy was it dirty….but I made 340x1 Hip rise - kinda caught up to it, but I gotta knock it off for good... Whatever – my god it sucked. All morning basically gasping for air as my nose is clogged & deep breaths kinda make me want to cough. I wasn’t really “sick” feeling, but all my airways had issues. The rest of the workout – actually surprised I finished it all. Definitely took the gas out of me – probably would’ve been alright shutting down early & allowing a bit more recovery. The weekend is upon us – I know I’m going to rest & enjoy it!
 
Lol my back hurts watching that :)

But good job completing the rep, took some grit no doubt.

Perhaps you should dial back your training maxes a bit? At least on the lifts that you seem to be struggling on.

I'd be willing to bet you'd blow past this gray area next time you worked up. It's gotta be very taxing moving these near-maximal weights all the time, physically and mentally.

Just my $0.02
 
liftandswim said:
Lol my back hurts watching that :)

But good job completing the rep, took some grit no doubt.

Perhaps you should dial back your training maxes a bit? At least on the lifts that you seem to be struggling on.

I'd be willing to bet you'd blow past this gray area next time you worked up. It's gotta be very taxing moving these near-maximal weights all the time, physically and mentally.

Just my $0.02
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Thanks man!

I'd say the struggle would be more me being sick than my training maxes but duly noted. I have reset lifts, just recently with ohp
 
LnS makes some good points here. May be time to dial back and as we all see you obviously are not afraid to grind out tough reps and go all out. Only thing I'd say is maybe thinking about driving your elbows under the bar will help you stay more upright. About half way through that are horizontal. You may not actually get them fully under, but trying to can help.
 
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Someone posted this before, but figured I'd post it here too. Quick, succinct article that you can go over in between sets
 
rob112 said:
LnS makes some good points here. May be time to dial back and as we all see you obviously are not afraid to grind out tough reps and go all out. Only thing I'd say is maybe thinking about driving your elbows under the bar will help you stay more upright. About half way through that are horizontal. You may not actually get them fully under, but trying to can help.
Click to expand...

I'll consider it, but honestly not sure if back if really where I need to go, as confidence has been the major sticking point for me in a lot of ways. I feel like my flaws don't come out until the last set (maybe late in the previous one), so it would be a balance of getting more good reps in vs. actually testing myself. (& I don't feel that I'm stalling, haven't missed a lift other than that DL - granted this was just a single, but I had only lifted twice in the past 7 days.)

Elbows - had been having a lot of confusion on a Mark Rippetoe vid recently.... I went back to review it before commenting & see that I actually had heard him wrong.... Yeah you're totally right & that definitely won't help my turtling
 
LizKing531 said:
I'll consider it, but honestly not sure if back if really where I need to go, as confidence has been the major sticking point for me in a lot of ways. I feel like my flaws don't come out until the last set (maybe late in the previous one), so it would be a balance of getting more good reps in vs. actually testing myself. (& I don't feel that I'm stalling, haven't missed a lift other than that DL - granted this was just a single, but I had only lifted twice in the past 7 days.)

Elbows - had been having a lot of confusion on a Mark Rippetoe vid recently.... I went back to review it before commenting & see that I actually had heard him wrong.... Yeah you're totally right & that definitely won't help my turtling
Click to expand...

Well if you just had a hard week is fight through too and only drop down if it happens in multiple weeks. Good call! Still impressed with your ability to grind ma man!
 
Here are my thoughts ditch the ss on your main lift using up a lot of your energy. when unracking the weight get under the bar sort of looks like your good morning it out stabilize yourself step the step to your stance stomach tight the squat spread them knees stay upright I personally don't think u need to dial back I think u just need to get tight from the start and work on form.
 
rob112 said:
Well if you just had a hard week is fight through too and only drop down if it happens in multiple weeks. Good call! Still impressed with your ability to grind ma man!
Click to expand...

Not trying to sound like a bad@ss at all, but the 'grind' reps have really eluded me for some time until recently (me being a big pu$$y & leaving weight on the table). Up until getting into 531, I had been a little more adapted to moderate weight mid-high rep sets.

I like to think of them as confidence reps, vs. grinders. Working on those reps is why I've been doing more joker sets recently. I read some article recently about deads that was talking about if the bar hasn't gotten up yet - just keep pulling until you can't anymore - I'm finding my "anymore" zone to be a bit deeper than first thought. Also I totally see, especially is squat, that my main f@ck up top set starts out mental - I think something scary & then sh!t rolls downhill.

I definitely don't want to do stupid sh!t just for the sake of ego. Having ran 531 long time, I've had some resets here & there - not afraid of them, just not really sure if now is the right time. Next cycle if I tank, sure -

I've also been pondering lately if just more meets will aid in this specific mental aspect - I took a pretty big hit on the difference between my theoretical 1RM and what I ended up doing 1st meet day. I saw where some of that hit was purely in the realm of me telling myself in some capacity that these are big jumps compared to what I've hit in training
 
Duramaxhd said:
Here are my thoughts ditch the ss on your main lift using up a lot of your energy. when unracking the weight get under the bar sort of looks like your good morning it out stabilize yourself step the step to your stance stomach tight the squat spread them knees stay upright I personally don't think u need to dial back I think u just need to get tight from the start and work on form.
Click to expand...

Right on - I like the SS to warm up the hams, but I'll drop it for work sets now on. yes - I do see that GM out of the rack... I saw Sean's series of singles in his log recently & had a light-bulb moment - that's what I need... Just like resetting each & every DL rep - truly resetting each rep in a heavy squat set could be a good thing for me to really practice setup & walkout.

(& as I'm watching vids - paying attention & not getting the elbow cue completely wrong... In that Rippetoe vid, he was talking about how the elbow can have issues with certain grips & I was obviously distracted as by then end of it, I was under the impression that elbows going out was bad - but you're tight from the start - they'll stay in place. Then I watched Duffin's recent vids & the emphasis of getting them under the bar gave me a pause... I gathered some wrong info previously....kinda stupid mistake really)
 
Thats why I always say if someone is trying to tell u something and u already know it listen to it anyway u may pick up something u never heard before same with the videos u may have seen it but missed a small part that could make a world of difference for u
keep it up man I know you'll get it down u got plenty of determination
 
Most definitely! Always learning - like that saying, something about the master needing the student just as much or more than the student needs the master - everyone can always learn something new, or slightly perfect something just a little bit more.

Thanks man - I'm working on it a day at a time! I feel like my determination 'to do it" is pretty good - my "do it to the max" (& trust myself) determination is growing day by day.



Another question for y'all - anyone tried out swapping lower & upper accessory work?

Wondering if doing some squat work on bench days, etc would keep me fresh & grease the groove or if it would just be hard to get warm & have trouble with recovery
 
LizKing531 said:
Another question for y'all - anyone tried out swapping lower & upper accessory work? Wondering if doing some squat work on bench days, etc would keep me fresh & grease the groove or if it would just be hard to get warm & have trouble with recovery
Click to expand...

Depends how your training days align each week. But the human body is incredibly resilent. There's people who squat/bench/deadlift multiple times a week. It just takes time to acclimate.

Not to mention anything less than 50% of your 1RM isn't going to be incredibly taxing anyway.

For frame of reference, I alternate weeks where I squat and bench twice (in the same workout) and weeks where I deadlift and OHP twice (in the same workout.

Too, I find this training particularly valuable to those that compete. A meet won't be as big a shock if you're used to upper/lower within any given session.

That said, I've yet to compete and am completely talking out of my ass with all this.
 
yeah - it does seem like it might align to meet day better. Sometimes I also feel like too much time passes between when I think about something from a session until I get to work on it again. So thinking about hitting my work sets, then the next day or so be able to hit the same lift again would be good for form work & just extra blood flow. Just something I've been pondering...
 
Groovy! I was thinking of just shifting accessory work a day over on my 531 template. For whatever reason, pull-ups on deadlift day seems like a good way to attack the back...
 
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Interesting banded overhead squat exercise Duffin's showing here -
 
It's hard as ****! I forgot after one try, I should have done them today. Thanks for the reminder!
 
dam that was a rough squat man, the closer you get to your max, or max for that day the more your weaknesses are going to show. Obviously i still think the upper back is the point of emphasis. but really tightness out of the gate too. I agree with a lot of what D-max said up there. and think if you can just make form corrections you can easily keep moving thru the cycles.
 
Definitely hear ya. I know ive got a coupe things to clear up for sure. I probably would've been better off deloading this week. Losing my guts a couple sets before my max definitely doesn't aid the process. ..lol
 
Deloading this week & playing around with some new ideas. Busy as can be at work, so trying to keep up with logs as I can - doing more lurking than commenting lately.

Today brought about the introduction to banded knee squats - where have those been & why haven't I brought them in sooner? Could I just maybe possibly found my ticket to glute activation keeping my hips from shooting back/caving my squat?.....

Check it - moving my program around a little bit - still keeping 5-3-1, still keeping 2 on 1 off, but rearranging. Anything wrong with this? Keeping in a work mode one day, then pump session the next
day 1:
DL & OHP work

day 2:
DL & OHP accessory

off

day 3:
Squat & Bench work

day 4:
Squat & Bench accessory

off/repeat
 
I like my set-up

Workout A: Squat Bench
Workout B: Deadlift OHP

Week 1: AxBxA
Week 2: BxAxB
Ect. Ect.

You then alternate which lifts are 5/3/1 lifts (I do 3/5/1). So, for example, the first workout A will be 5/3/1 squats and volume bench then the next time I do workout A it'll be some volume squats (I started 5x5 75% TM, but this has changed) and then bench will be 5/3/1. Workout B works the same way. It ends up be a 5 week cycle instead of 4, the 5th week being a deload (but not a traditional 5/3/1 deload).

Then I always include a 4th "body" day where I hit up some extra upper back work and whatever else I feel like. No main lifts.

If this interests you I can provide some links to the program. Wendler wrote it all on tnation. Stole some ideas from his beyond book too. I added the 4th day at my own discretion. Shoot me.
 
Cool yeah send some links if you don't mind -
 
Interesting discussion I found on reddit/r/fitness this morning - Invalid Link Removed

Dr Stuart McGill is in the list of course, along with some other familiar names

From the thread:

"Rippetoe did comment on why you don't see him talking about this stuff. If you don't feel like following the link:

What do you see as the role of empirical, well-controlled scientific studies of weight training methods?
They have made essentially no useful contribution to strength and conditioning. None. S&C depends almost entirely on anecdotal evidence and its collation and evaluation by experienced coaches. This is because there are so few well-designed studies that it makes little difference how well-controlled they are. This has been discussed at length on the board also, and was a primary factor in my dis-association with the NSCA in 2009.

So to be clear, you're not saying that science has no place in improving weight training, just that the science out there right now sucks?
Precisely. The exercise science literature is an embarrassment."
 
Weight training and diet studies are amazingly hard to produce, and then reproduce. Imagine have large groups of people follow everything to a T while maintaining all of the variables of, well, life. I agree, but that is why even science based guys also use anecdotal information from guys who are just strong and train people with out science into consideration. Add all of the complications and then add in the cost, and boom! Not a lot to see.

I believe there is a good DUP study from Dr. Zourdos.
 
Idk if I'd say outright none like mark did, but from the brief search of the literature (I'm bored sometimes and have access to 100 or so online research databases through my school) there's not much out there. And the stuff that is, has some pretty faulty methodology.
 
Definitely an interesting discussion (spending a little too much time today reading instead of working...)

one of the folks on the reddit thread had a pretty long comment expounding on that. Research wise, it does seem to be a rabbit-hole of expense & variables with very little ROI. maybe if someone had an army of identical clones they could work with for studies, but that's a whole other issue entirely.

reminds me of some of the threads around here where folks spend so much time, money, effort on the tiniest of details about supps or brotein, but they're "training" is random at best.
 
Yea supplements are just what they are named. I lost sight of that in my early days. I still supplement but now realize it takes a gigantic back seat to training and diet.
 
LizKing531 said:
reminds me of some of the threads around here where folks spend so much time, money, effort on the tiniest of details about supps or brotein, but they're "training" is random at best.
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Most of training around here outside the PL logs is pretty dismal. Not trying to start a d!ck slinging contest, but their priorities are not in the rank order they should be.

People are the same way with diet. Worrying about what fat source, nutrient timing, ect well before they are eating enough calories. But that's just how people are.
 
liftandswim said:
Most of training around here outside the PL logs is pretty dismal. Not trying to start a d!ck slinging contest, but their priorities are not in the rank order they should be.

People are the same way with diet. Worrying about what fat source, nutrient timing, ect well before they are eating enough calories. But that's just how people are.
Click to expand...

Agree with this totally
 
Liftandswim hit it on the spot.. really most people don't/wouldn't benefit from research even if it was done and thats just because people can't stick to anything thats out there that has been proven useful. It comes down to a money thing really, thats why there isn't S/C research out there. I was a victim of working out or "training" based on the wrong things for a while, which is why I never progressed. I found 5/3/1 and realized that I wasn't eating enough, then boom, freaking miracle I got stronger.
 
Totally agree with everything you guys have said. I'll admit I've been caught up in the dumb sh!t, especially when I first got into lifting, whether it be supps or the total bro-down magazine workouts - the ads said it would add amazing mass in 15days, right?... The more I look around & read up on the latest 'research', I think a lot of folks have been overwhelmed by choices or have realized that pretty much everything fitness related comes cloaked in a heavy dose of marketing & just don't bother sorting the good from bad & end up sticking to their cousin's plan because "hey - he's ripped"
 
I'll get back to full updates soon enough, just slammed at work (and i do very little with a computer once i leave my desk for the day - 8 hrs a day is enough....lol)

Deload last week. Getting back into this week. Playing around with rearranging. DL and OHP 5s monday, then accessory work this morning. So far i like it - gives me multiple opportunities to work on what i need to thru the week
 
LizKing531 said:
I'll get back to full updates soon enough, just slammed at work (and i do very little with a computer once i leave my desk for the day - 8 hrs a day is enough....lol) Deload last week. Getting back into this week. Playing around with rearranging. DL and OHP 5s monday, then accessory work this morning. So far i like it - gives me multiple opportunities to work on what i need to thru the week
Click to expand...

Better get back to full updates soon lol
 
Quick update - work is crazy right now.... Just too much. (I'll get back to good logging once I can get a second - new equipment, folks retiring, processes changing - I haven't been this busy at work in at least a year or more) Anyway - training is keeping me sane.... I have a couple notes to share, then back to the grind

- Banded knee squats (band just above knee) - I like them.... Getting much better feel of engaging the glutes

- Nike Romaleos II - picked up a pair of these glow-in-the-dark bastards from Rogue for $129 - since they list for much higher - I went ahead & threw the difference at a pair of Rheband sleeves - Only 1 session in them. The groove is slightly different (in a seemingly really good way), looking forward to further use


Can't wait until this push at work is over - I'm trying to pop in & read everyone's logs as I can, but posting will probably be slim for a minute. Thanks for reading y'all!
 
liftandswim said:
Hope this work push goes smooth for ya brother.
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Thanks man! Keeping me on my toes, that's for sure... Hopefully this slows to a more manageable level shortly. Still keeping up on training, even if my log has been a little quiet.

5-3-1s this week. New shoes & rheband sleeves are a nice touch :)
 
A little news from my training log -

New Squat PR - 350x1 - still finding the new groove using the Romaleos, but definitely a bright spot in my squatting. Rhebands are nice to keep the knees warmed up (&maybe a bit more stability in them) - can't say I find they add anything extra

Reset DL - just looked sad this week.... Between the extra glute work & reincorporating yoga into my off days, just did not have it. Dropping 20 off for a e1RM of 480

On a tip from an EliteFTS vid - tried out Sumo DL for time - 1st crack at it got me 250x13 in 45 seconds

Easing thru this work rush - seen some good candidates come thru for interviews - hopefully this can lighten up soon!

Thanks for reading y'all!
 
Once you figure out those shoes and sleeves I'd expect your squat to take a pretty good jump. Nice PR man!
 
capo180 said:
Once you figure out those shoes and sleeves I'd expect your squat to take a pretty good jump. Nice PR man!
Click to expand...

Thanks man! So far I'm loving them. Catching a new groove made the first couple sessions a little odd feeling, but things are definitely coming together.

Finishing up a deload week now, ready to hit the iron again hard shortly. Taking the wife on a short trip end of the week, so a couple more deload/fluff sessions, then back to the program this weekend hopefully.

Went backpacking this past weekend - holy balls my conditioning is cr@p right now. I've gotta get more trail time... or some time on the treadmill... or both....
 
Well well well. So I sorta let this log die - But not for long! Life got in the way of logging – so be it....

I’ve been lurking around some logs here & there as I get the chance, some solid work being done around here – Glad to be getting back into doing some logging myself

Cliff notes –
-Still rocking the 5-3-1 – my work had an Excel training course that we basically had to take. Putting those skills to use, I whipped up my 531 log in Excel format – the whole month’s cycle fits on a single sheet.
-Incorporating a laptop & tripod camera into my home gym – allow better vids & upload workflow. As much as vids are helpful – it can get time-consuming/distracting/annoying – take your pick
-Reset my numbers – basically pulled back a bit on everything… the long haul – lift for tomorrow & next year, etc – don’t blow it on an ego push today
-Playing around with some different accessory work – timed sets for reps, box squats of varying height, bands
-Sumo – pulled 355x1 beltless this week – had plenty more to go, just ran out of time (& it was supposed to be a deload anyway)
-More on sumo: Found my “air” when it comes to deadlifting. Had those weights popping up off the floor.
-Conventional DL – same week, pulled 365x3 beltless – same deal, could’ve kept going.
-My legs are sore as heck – but those dl sessions felt great, really encouraging – I’ll get some vids with the new cycle (to knock that smug “I got this” right off…lol)

-Added more weight to the gym – unfortunately got those grip plates – they’re smaller diameter than standard plates & they make a nice ring when a deadlift goes down.
-Wife was pissed I bought iron…… She wants a reverse-hyper - So that means new toys for me!!!!!!! (She’s following this Bret Contreras book – we can hit everything in the book basically at home except those)

What’d y’all think? Reverse hyper or GHR?
 
For low back stretch/rehab/prehab I like RH, but the actually accessory exercise I prefer GHR personally.

Glad to have you back drummer man stan
 
GHR. You can ghetto modify a reverse hyper easier than a GHR
 
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