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

Purchasing a reverse hyper... $425 for the unit with $325 for shipping. .. what the hell?....
 
Yeah... I'm amazed at how expensive reverse hypers are. Browsing online, rogue is 800, elite is way more than that. Ebay - hardly any I'm finding, except for the occasional gym selling one but most of those are local pickup. The wife really wants the hyper over a ghr... guess I'll keep looking.
 
Other than this, the rest of my gym wasn't too bad, cost-wise. But it's looking like the GHR might win out since those are only @2-300 shipped
 
Both Rogue and EFS are in the Columbus area, knowing you're in KY it might not be a bad idea to road trip for that stuff. Bonus, you might get a deal for buying in person. I always get great deals when I poke my head in and say hello at EFS.
 
herderdude said:
Both Rogue and EFS are in the Columbus area, knowing you're in KY it might not be a bad idea to road trip for that stuff. Bonus, you might get a deal for buying in person. I always get great deals when I poke my head in and say hello at EFS.
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I live near Philly and if I was going to buy a big piece of equipment at elite this is what I would do. Could be kind of cool in a way, plus save some money. Just bring plenty of tunes and food drummer man!

Edit: or rogue if it makes the difference on the moola
 
Found this odd thing - Invalid Link Removed I haven't heard anything good about New York Barbell's stuff but having the combo of hyper & GHR would be cool -
 
Invalid Link Removed

This would help explain the lack of options in the market....
 
12/28/14

Front squat (ss w/ HLRx12 & roll-outs x 10)
95x10
135x8
155x8
175x8
195x8
215x5
225x3
225x2

Oly Squat (ss w/ incline board sit-ups x 15)
225x5
215x5
195x7

-------------------------------------------------
12/29/14

Incline Bench - wide grip
barx20
95x8
115x8
135x8
155x8
175x5,3
195x3,2

Pull-ups (long negative last rep)
(BWx5)x7

Incline Bench – close grip
barx20
95x8
115x8
135x8
155x8
175x5,3
195x3,2

Cable Pull-Downs
(80x12)x7

Flat Bench - wide grip
115x10
165x10

Chin-ups
(BWx5)x2

Flat Bench – close grip
115x10
165x10

Cable Pull-Downs
(80x12)x2
 
12/30/14

DL & Sumo DL (same sets/reps) beltless
(ss/w incline board sit-ups x15)
135x5
185x5
225x5
275x5
315x5
350x5

Snatch Grip DL
(ss/w incline board sit-ups x15)
225x15
225x15


First time successfully pulling without opening my fingertip back up!. Little rusty but no worries. Beltless has been feeling good – as has attacking front squats & core. Now that everything’s back in order & I can actually pull & grip the bar without issue – I’ll get back on the schedule here after the NYE break. Fresh cycle – 400s/285b/485d/185/ohp – I’m interested to get in a meet in the nearish future & see my progress. February 2104’s meet total – 1020 (6/9) - 335s, 255b, 430d – definitely have all those in bag, but really wanting 1200 my next meet. There’s a RPS meet in Cinci end of January, but my schedule won’t work. Hopefully something gets scheduled locally again – keep on checking plwatch
 
Lots of deads there man! That 1200 is achievable, that's what I'm gonna shoot for this upcoming year myself.
 
Thanks guys! I took a couple days off around the New Year festivities - working around the house, hanging with the wife, etc. Back to the grind either tonight or in the morning.

Oh yeah - & reverse hyper to be delivered tomorrow ;)
 
5-Jan-15
Squat
235x5
270x5
310x3,2,1

Bench
170x5
1195x5
220x5,2

-------------

6-Jan-15
Deadlift
285x5
330x5
370x5,2

OHP
110x5
125x5
145x5,2


Back to the regularly scheduled programming. Felt rusty as fauck going into these – everything felt heavy. Those 5 days off (& accompanying sh!tty diet) since new years were of no help to me. From NYE until Sunday, the wife & I were bums. We both had time off & at home – it was nice & relaxing, but I didn’t lift anything heavier than the Christmas tree box as I put it away… Some vids were made, however I didn’t pay attention to the card being full so nothing worthwhile.
 
Good numbers for just getting back into it my man. You will enjoy that reverse hyper.
 
herderdude said:
Good numbers for just getting back into it my man. You will enjoy that reverse hyper.
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Got the call this morning from the freight driver - I'll have that reverse hyper today!


Question: when rounding off % - do you guys round up or down? i.e. 85% = 306: go for 310 or 305?

I've been rounding up (thinking don't be a wuss & get a couple extra lbs)
 
LizKing531 said:
Got the call this morning from the freight driver - I'll have that reverse hyper today! Question: when rounding off % - do you guys round up or down? i.e. 85% = 306: go for 310 or 305? I've been rounding up (thinking don't be a wuss & get a couple extra lbs)
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Personally, If it's at least 1/2 way (i.e. 307.5) I'd round up to 310. Otherwise I round down.

But it depends how I'm feeling that day. No shame in rounding down if you think you can hit a rep PR
 
Depends on how I feel really. Like say your top weight is something you know you can get 3 reps and might possibly get 4, round down and get 4. If you're pretty certain you'd get the same number of reps either way, round up. Also, sometimes I round up 7-10lbs too. Usually don't round down that much though.
 
For whatever reason, I've always been kinda OCD about sticking to only rounding up but finally starting relax on that - makes sense that I could use the variety of up or down for different reasons.

Reverse Hyper has arrived! It was delivered fully assembled & attached to a pallet. Wasn't able to last night, but tonight I'll have to disassemble it enough to get it down to the basement then reassemble - only 8-10 bolts total though, no biggie. Super pumped to be able to get these worked in. Any suggestions on incorporating them?

I was thinking the best fit so far would be working them in around DL days, maybe a little if I've got time left over after squats, or like today, if I want to squeeze an extra day in

-----------------

7-Jan-15
RDL
135x10
180x10
225x10
275x10 straps
275x10 straps
275x10 straps

Meadows Rows (weight not counting bar)
45x10
55x10
65x10
75x10 straps
85x10 straps
85x10 straps

HLR
(BWx15)x7

Just woke up & felt like doing something, so how bout some extra hamstring/row/ab work - get the blood flowing. First time on Meadows Rows - Like this a lot, great variation as I've bored myself silly on Kroc rows.
 
Best way for rev hyper in my opinion is to do them 3-5x/week with varying weight, body positioning, rep range, and strictness. Ease into it and work up to half if your best squat for 4x12.
 
1/9/15

Front squat
115x10
135x10
160x10
185x10
205x5,5

Reverse Hyper
(20x12)x5

HLR
(BWx15)x5

-------------------------------------------------
1/10/15

Bench – close grip
barx20
135x10
155x10
170x10
185x10
205x5 (7 w/ slingshot)
225x5 (7 w/ slingshot)

Meadows Rows
70x10
(90x10)x5

Tri Cable Pushdowns
(50x10)x5

Hammer Curls
(31x10)x5

Reverse Hyper
(50x12)x3

Roll-outs
(Bwx12)x3

---------------------------------------------
1/12/14

DL & Sumo DL (same sets/reps) beltless
(ss/w HLR x15)
135x5
185x5
225x5
275x5
315x5
365x5

Snatch Grip DL
225x12
225x12
225x12

Reverse Hyper
50x12
50x12
50x12

-------------------------------------------------
1/13/14

Incline Bench - wide grip
barx20
95x10
115x8
135x8
155x8
175x5,3
135x12

Pull-ups (long negative last rep)
(BWx5)x7

Incline Bench – close grip
barx20
95x8
115x8
135x8
155x8
175x5,3
135x12

Cable Pull-Downs
(100x12)x7


Catching up from the weekend & getting all that accessory work out of the way. So 365 is PR for sumo – I think I’m starting to catch the sumo bug… A couple of those reps reminded me of playing golf & catching that perfect shot – the weight didn’t feel heavy at all & just shot right up. Not the case with all reps, but noticing the difference is a start, eh?... Loving the reverse hyper – working up in weight slowly but surely. Front squats took a little bit of a hit this week (205 wasn’t a struggle, I just skipped the last set), but with the hyper & finally getting back into a programming cycle, I’m not worried – everything’s moving right along
 
Thanks man - Trying to keep up with all you guys!

As long as I keep up with good eats, the bar keeps moving. I noticed my craptacular holiday eating habits didn't do too much good for my lifts
 
People tend to over indulge on holidays it happens one of the biggest things I see is they forgot about the combination of foods like say all carbs and fats and very little protein when we should still focus on higher protein and moderate carb lower fats. I tried to keep my protein high along with training intense to make as much use of the extra calories as possible
 
I don't recall seeing this thread before...


Late but in.
 
Duramaxhd said:
People tend to over indulge on holidays it happens one of the biggest things I see is they forgot about the combination of foods like say all carbs and fats and very little protein when we should still focus on higher protein and moderate carb lower fats. I tried to keep my protein high along with training intense to make as much use of the extra calories as possible
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For sure. Protein i tried to keep as high as i could but that involved plenty of cured meats (not to mention a severe weakness for cheese).

RegisterJr said:
I don't recall seeing this thread before...

Late but in.
Click to expand...

Welcome! Yeah I have some erratic posting habits sometimes - check in a few times one day then disappear for a few. I'm on a pc in cubicle by day, so less time on screens the better when off work
 
15-Jan-15
Squat
255x3
290x3
325x4
325x1

Bench
180x3
210x3
235x4
235x2

Pretty decent morning overall - did Defranco's Agile 8 this morning & was promptly reminded that I have really been slacking recently in the warm-up department. After that today felt pretty great.

Squats broke down in usual fashion on later reps of 325 - but the follow-up single was nice & smooth. This cycle I'd moved my feet out a bit & today felt way better than last 5's week. Feel like I'm in a better spot now with foot placement.

Bench was also pretty solid, I felt. Getting a good groove in my setup - leading to a more solid base to press from. If I get my feet & arch right, it's almost impossible to get any butt lift, I've noticed. Changes were getting my back set with my feet up on the bench, gripping the bar pretty wide to help get my scapula back, then once my feet are good, move my hands in to thumb from smooth & let it rip. I never have hand-offs, as I train alone, but I've noticed that once I grip & really get my air, very little is needed to unrack & most of that seems to come from my lats.

Supposed to practice music tonight (or basically play some songs between beers), so debating when to get DLs & OHP 3s in. Tomorrow morning might be rough - hit it after work today or wait til Saturday afternoon? - Guess I'll see how the day treats me...
 
Duramaxhd said:
Man you're moving right along soild work
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Thanks man - it does feel like I caught a fresh wind or something recently. I've been really enjoying my accessory work lately - front squats & sumo pulls are paying off. Lately, I've been focusing mentally on getting set up correctly vs. cues in the movement. Going back to when I used to play a lot of golf, getting everything proper in the very beginning saves so much trouble during
 
16-Jan-2015

DL
305x3
350x3
395x4 Invalid Link Removed
395x3

OHP
120x3
135x3
150x4
150x4

Meadows Row (straps)
90x12
90x12
90x12

Reverse Hyper
50x12
50x12
50x12
 
First seemed slowish second was faster 3rd I feel was your best 4th didn't seem like u locked it

Good work thou and the above view is that of an Internet powerlifting pro so take that with a grain of salt lol

Love the dance at the beginning
 
Duramaxhd said:
Love the dance at the beginning
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Hehehe - that (along with the beard) are my scret weapons.... Actually - that really has helped me. During the dance, I'm breathing into my belt - deeper each breath, really working to get air, also I'm getting my feet/legs/glutes ready for the task at hand. I find I pull & squat way better if I clench my ass really hard when setting up for the lift - make sure I've got my legs in best alignment.
 
I definitely need a dance.
 
18-Jan-15

Front squat
115x8
135x8
160x8
185x8
205x8
225x5
250x1
275x0,0

Reverse Hyper
(20x12)x8

HLR
(BWx15)x8

Bench – close grip
barx20
135x10
155x10
175x10
195x10
215x6 (6 w/ slingshot)
235x2

Meadows Rows
(90x10)x7

Front squats – moving up, 205x8 & 225x5 were rep PRs – I really wanted that 275x1, but oh well, that last 25lb jump proved to be too much for the day. Since the next couple days will be pretty busy, decided to throw in some CG bench work as well. Nothing too exciting, but enough work that it left me tuckered out -
 
Duramaxhd said:
U would have had that FS had u not done all the reps before hand
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Yeah most likely. I got about 6 inches up and just didn't have it both times. Oh well. Wasn't a make or break for me just woke up thinking i should do it
 
1/22/15

warm-up - Duffin's glute activation

DL & Sumo DL (same sets/reps) beltless
135x7
185x5
225x5
275x5
325x5

Reverse Hyper
20x12
20x12
70x12
70x12
70x12

HLR
(BWx15)x5

Crashed out way early last night - felt good today, except it took me forever to get going this morning. Wanted to get 375 but ran out of time & had to cut it off at 325.
 
Lotsa DL volume. Nice.
 
Incline Bench - wide grip
barx20
95x10
115x10
135x10

Pull-ups (long negative last rep)
(BWx5)x4

Incline Bench – close grip
barx20
95x10
115x10
135x10

Cable Pull-Downs
(100x12)x4

Did not get nearly enough done today. Conversations this morning derailed my session completely, so probably going to just do it over tomorrow morning
 
Tell them to shut they mouf.
 
Haha - right?! Unfortunately the wife doesn't find that as amusing as I do... That's the one downside to lifting at home - an off-kilter morning with the wife can totally hi-jack my session
 
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