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

I don't know much about golf, although I have beat my wife at mini golf lol, but I would say that looks like a pretty strong session there ma man
 
Thanks man - I feel like i've got some thing going in the right direction with bench & deads - once again now to put what I've learned on those 2 to work on my squat... On assistance work, I've been doing close & wide(r) grip bench, and sumo & convo deads - those lifts have been progressing just fine. Adding pause squats will give me a second squat movement, along with fronts.

Tomorrow I'll be hitting OHP 5s - & since I'll have extra time (since my workouts this week got jumbled), I was thinking of just getting familiar with pause squats - nothing too strenuous, just get under the bar & go thru the motions, gain familiarity, so I'll be ready next week
 
Strong day indeed. I rarely feel that smoothness on multi-reps, but know exactly what you mean.
 
RegisterJr said:
Strong day indeed. I rarely feel that smoothness on multi-reps, but know exactly what you mean.
Click to expand...

Danke! Yeah it wasn't the case every rep of the set but getting it dialed in
 
2/27/15

OHP 5's

Barx20
70x5
90x5
105x5
115x5
130x5
145x5
145x5

Pause Squats
135x5
155x5
175x5
195x5


OHP went pretty smoothly. Tried pause squats today to get the feel. Nothing super special. Still getting used to food in belly early morning. Settling in the stomach is fine, it's the actually eating part that's tough. I've been making a fancier shake post-wo, adding in more carbs/calories with oats, honey, yogurt, milk, PB2, protein powder, etc. Weights been sitting @ 208
 
OHP has been going well for you lately, man. Good stuff.

Pause squats are great. Help with technique too. Should work to improve tightness / bar path.
 
Nice pressing

I was going to put this on capo log but this past week I picked up some Gerber baby oats to put in my shakes they are vary finely cut so they mix in perfect. Other then that my post shake is almost exactly the same thing but I've been on an apple kick so instead of honey I'm doing apple sauce and apple yogurt
 
Baby oats & applesauce - good call!
 
3/2/15

Squat Assistance

Front Squat (beltless)
135x5
155x5
175x5
195x5

Pause Squat (beltless)
135x5
155x5
175x5
195x5


Reverse Hyper
25x12
50x12
75x12

Short session today - just had no gas or motivation. Not too worried, had a pretty long yoga session Sunday & those always kill my workout the next day. But also kept getting distracted by tinkering on my compound bow (I'm thinking I need to get out for spring turkey this year, so starting to get all that put together...)
 
3/3/15
Bench Accessory

Wide grip (pinkies on rings)
135x10
155x10
175x10
195x10
215x6

Meadows Rows
(90x10)x6

Close grip (index 1" from smooth)
135x10
155x10
175x10
195x10
215x6

Shoulder Bombs
(8x15)x6

Had a little more gas in the tank this morning. Man, I have been tired as can be the last couple days. Came home from work yesterday, ate dinner & promptly napped until actually going to bed. Still got some funk lingering in the airways, hopefully it's just the last throes of that & I'm not catching something else...
 
Heckofalotta volume there.
 
3/5/15
Duffin Glute Activation Warm-up

Conventional DL - Beltless
135x10
185x8
225x6
275x6
315x6
365x3
375x3
385x3

Hanging Leg Raise
(5)x8

Sumo DL
135x10
225x6
275x6
315x6
365x3
375x3
385x3
315x5

Reverse Hyper
(30x15)x8

treadmill walk 45min

Snow day! Took my time this morning and put in some work. Got out of rotation on loading the bar early, hence the variation between sumo and conv.
 
Solid deads today man.
 
RegisterJr said:
Solid deads today man.
Click to expand...

rob112 said:
Jack of all trades today huh? Haha nice pulling brotha
Click to expand...

Thanks y'all! I had the time yesterday, so might as well put it to use.

I was also pondering why the deadlift seems to work out better for me than squat - height? that I wasn't that athletic growing up but worked at lumberyard/loading docks?....



3/6/15
Incline Bench - wide grip - index on rings
barx10
115x10
135x10
145x10
155x10
160x6
165x6
170x5

Pull-ups
(BWx5)x7

Incline Bench - close grip - 1" from smooth
barx10
115x10
135x10
145x10
155x10
160x6
165x6
170x5

Cable Pull-Downs
80x12
90x12
90x12
(100x12)x4

Bench felt heavy today, but not too bad of a session overall. Killer pump going after, getting ready for work was kinda tough....lol
 
Possibly just consistency in setup when walking it out

Thats a lot of presses don't neglect your back as I did
 
Duramaxhd said:
Possibly just consistency in setup when walking it out

Thats a lot of presses don't neglect your back as I did
Click to expand...

For sure - I keep those pull-ups tight & controlled, the pulldowns are leaned back tight, pulled to @ nipple. Then Meadows rows on flat bench days. Also have a bunch of shoulder/arm/ab work coming tomorrow.
 
Duramaxhd said:
Ha u know I miss read the Pulldowns as pushdowns lol your doing good sorry
Click to expand...

No worries - I've actually been thinking of raising my back volume. Adding bb rows or something. My cable station is a cheaper home-gym style & I'm nearing the top of what it wants to handle - so I'm better off finding a new movement than f-cking up the cable station for the sake of heavy
 
Ain't nothing wrong with more back volume man. Short guys at the gym are surprised I squat like I do, I'm by no means strong, but for being a tall lanky guy I don't do to bad.. Deads for me are a different story lol.
 
capo180 said:
Ain't nothing wrong with more back volume man. Short guys at the gym are surprised I squat like I do, I'm by no means strong, but for being a tall lanky guy I don't do to bad.. Deads for me are a different story lol.
Click to expand...

Heck no there's nothing wrong with it! Basically I've just been riding out the rest of my time with my cable tower (& the weight it will carry) - 100lbs moves just fine - 120 feels like all the pulleys have molasses on them, just starts not working well. Next move up in weight will put me back on BB rows or similar

yeah, at 6', I'm not in the short camp either. I mean my squat's not god-awful (although definitely plenty of room to improve). I keep moving forward slowly but surely, but sure enough, my dead stays an easy 100lbs in front of my squat. Not really worried, more of just a curious pondering
 
LizKing531 said:
I mean my squat's not god-awful (although definitely plenty of room to improve). I keep moving forward slowly but surely, but sure enough, my dead stays an easy 100lbs in front of my squat. Not really worried, more of just a curious pondering
Click to expand...

Gotta remember the simple fact that you weight train regularly, puts you in the top few percentage points of all humanity. You're stronger than like 6.95 billion people :)
 
3/7/15
Arms/Abs

DB Curls
(35x12)x8

DB Overhead Tricep Extension
(35x12)x8

Shoulder Bomb
(8x15)x8

Rear Delt Fly
(8x15)x8

RKC Plank
(25s)x8

DB Side Bends
(35x12)x8

Windshield Wiper
(10)x8

Roll-Out
(10)x8


Yoga 45min
 
Cool image I saw on reddit this morning - Invalid Link Removed
 
Feeling sluggish as can be since the time change... Supposed to squat yesterday morning ... then this morning.... Guess I'll hit that tomorrow!
 
Happy St. Patrick’s Day!
Mega update – serious lack of energy last weel, I’ll blame the time change & rainy week. Warmed up & got sunny over the weekend, & my energy levels show it - Invalid Link Removed - really liked this vid. Between it & the lift-run-bang vid about grip width on squats, felt some sh!t turn a new corner. I hate the + side of 5s week (having not done more than 5 all session, now I’m supposed to rep it all out?....) – so I threw 5lbs on for an extra set. I’d rather practice the full lift – unrack, etc.


3/13/15
Squat/Bench 5s

Bench (ss w/ bb rows 135x5)
135x5
150x5
185x5
200x5
225x5
225x5

Squat
150x5 (rev hyper 70x7)
185x5 (rev hyper 70x7)
225x5 (rev hyper 70x7)
240x5 (rev hyper 70x7)
280x5
315x5
320x3

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

3/14/15
DL/OHP 5s

OHP (ss w/ chin-up bwx5)
70x5
90x5
105x5
115x5
130x5
145x6
145x5

DL
180x5 (rev hyper 70x7)
225x5 (rev hyper 70x7)
270x5 (rev hyper 70x7)
290x5 (rev hyper 70x7)
335x5
380x5
390x3

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

3/15/15
Arms/Abs

DB Curls
(30x12)x8

DB Overhead Tricep Extension
(30x12)x8

Shoulder Bomb
(8x15)x8

Rear Delt Fly
(8x15)x8

RKC Plank
(25s)x8

DB Side Bends
(30x12)x8

Windshield Wiper
(10)x8

Roll-Out
(10)x8

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

3/16/15

Yoga 40min

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

3/17/15

Squat Assistance

Front Squat (beltless)
135x5
160x5
185x5
205x5
225x3
240x1

Pause Squat (beltless)
135x5
160x5
185x5
205x5
225x5

Reverse Hyper
(90x10)x5

BSS (DBs)
30x10
30x10
 
Nice work man, I avoid super setting with my main work, to try to save myself for the top sets. Then just super set with some down sets. Do what works for you but if you find yourself dead by the time you are at your top working set I'd back off some.
 
capo180 said:
Nice work man, I avoid super setting with my main work, to try to save myself for the top sets. Then just super set with some down sets. Do what works for you but if you find yourself dead by the time you are at your top working set I'd back off some.
Click to expand...

thanks man - yeah, I don't superset with anything strenuous anymore. Those hypers actually help me get everything working & running good, then I shut it down before the weight gets heavy
 
3/19/15
Bench Accessory

Wide grip (pinkies on rings)
135x10
155x10
175x10
195x6

Meadows Rows
(90x10)x4

Close grip (index 1" from smooth)
135x10
155x10
175x10
195x6

Shoulder Bombs
(8x15)x4

- Short, but got some work done. Fit this session in after work, before going out to dinner for our anniversary (holy cr@p that food was good). Short rest periods, just going from one to the next, catching my breath when needed, race against clock – hence why I just pooped out on 195. Got the blood flowing, loungs working & sweating up a storm


--------

3/20/15
Duffin Glute Activation Warm-up

Conventional DL - Beltless
135x10
225x10
275x10
315x10
370x3

Hanging Leg Raise
(10)x5

Sumo DL - beltless
135x10
225x10
275x10
315x10
370x3

Reverse Hyper
70x15
90x15
120x15

Just felt like reppin it out today, evidently...lol. Felt good – wish I would’ve had more time, but my hands are pretty chewed up, so probably best it ended when it did. Got me hungry as can be this morning though….
 
86 deadlifts...no thank you.

Loving the consistency in here, a year from now I think you'll be surprised where you're at.
 
liftandswim said:
86 deadlifts...no thank you.

Loving the consistency in here, a year from now I think you'll be surprised where you're at.
Click to expand...

Thanks man! It's always fun to look back at my old logs - Considering I hadn't done a deadlift (maybe ever?) until after joining AM.....
 
Krikey! Time flies... The wife's on spring break this week, so we took a long weekend away (could've been more relaxing but oh well - next time). Trying to get back to the program, but whatever I ate last night had me up at 3am & kinda put a damper on lifting this morning. Restocking the fluids in me & getting some food. Hopefully I'll be ready for some time under the bar after work.
 
Ran across this little gem on Vice toady - Invalid Link Removed
 
3/26/15
Squat 3s
150x5
185x5
225x5
260x3
295x3
335x1

High Bar Beltless
225x5
135x20

Reverse Hyper (these were supersetted with the warm-up sets & post-work sets)
(70x7)x6

Was originally going to do OHP accessory or arms, but for whatever reason, decided that it had been a few days, let's squat - should've stuck to the plan. Not quite fully rehydrated or rested, just could not get my sh!t together... Embarassing but oh well - live & learn. If I've had much time off, I need to get something else under my belt before a heavy squat day.

3/27/15
Bench 3s
105x5
135x5
160x5
185x3
210x3
235x4
Sling shot
235x4
235x4
235x4
235x4

BB Row underhand
(135x5)x4 (these were supersetted with the warm-up sets)
(185x5)x4 (post-work sets)

But mostly redeemed myself today. Seriously - coming away from time off, I'm way better off hitting chest than legs. I probably would've been fine with squats today had I benched yesterday instead. I had so much more energy & motivation. Not having a hand-off sucks, but I gotta do what I gotta do.
 
Yeah squats are always rough day one, I'm thinking about tinkering with my workout sequence just to try to avoid that. Everyone has off days though man! Hang in there.
 
capo180 said:
Yeah squats are always rough day one, I'm thinking about tinkering with my workout sequence just to try to avoid that. Everyone has off days though man! Hang in there.
Click to expand...

X2

Even two days off prior to squats has me starting sluggish.
 
3/27/15
DL 3s

DL
180x5 (rev hyper 70x7)
225x5 (rev hyper 70x7)
270x5 (rev hyper 70x7)
315x3
360x3
405x3

High Bar Squat beltless
135x20


3/30/15
OHP 3s

OHP (ss w/ chin-up bwx3)
70x5
90x5
105x5
120x3
135x3
155x5
155x3
135x7 (ss chin x5)
135x7

Crammed a couple workout together going into the weekend, hence only hitting my minimum on deads. Traveled to visit family, my dad retired after 47.5 years – so jealous, I can’t wait until retirement (at this rate in the world, if I even get one). OHP felt strong – better than it has in a while. Looking forward to getting this week rolling. Got a lot on my plate, but should be a good one. Thanks for reading y’all!
 
Invalid Link Removed

Invalid Link Removed
 
So i bought some ABE and EP from an AM member (supp auction) - how long y'all think should i wait to receive until i get worried/post up about it?

It's just shy of 2 weeks and the only info ive been able to get is that supposedly it did ship - no tracking, no ship date
 
LizKing531 said:
So i bought some ABE and EP from an AM member (supp auction) - how long y'all think should i wait to receive until i get worried/post up about it? It's just shy of 2 weeks and the only info ive been able to get is that supposedly it did ship - no tracking, no ship date
Click to expand...

When did it ship?
 
PMd several times about it. Finally replied 'yes' to my last PM of did it ship... no other info
 
LizKing531 said:
PMd several times about it. Finally replied 'yes' to my last PM of did it ship... no other info
Click to expand...
use that PM date as the shipping day then give it a few business days depending on shipping location.
 
rob112 said:
I'd be like you if I was waiting. Hopefully it works out. Nice tugging man
Click to expand...

Right - getting antsy after a while....

Thanks - Hanging in there, trying to keep up!
 
Well ... not sure if bad food or ill but spent all of yesterday either purging out or sleeping. Gotta do the work thing today. Hopefully my appetite comes back soon. Haven't ate since Tuesday evening...
 
Get some high calories soups in ya.
 
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