16 Weeks to APF TX Challenge

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    Quote Originally Posted by Rodja View Post

    Without a doubt.
    Eh, it's all part of the plan. Time to recover well.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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    Quote Originally Posted by herderdude View Post
    Eh, it's all part of the plan. Time to recover well.
    I'm taking a full deload this entire week. I might use the Ram for floor press, but nothing heavy on any of the big 3.
    M.Ed. Ex Phys

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    7/9 Upper

    OHP
    135x8x2
    135x10

    Meadows Row
    90x15x3

    Dips
    BWx15x3
    BW+25x10

    Incline Prone DB Shrugs/Band Facepulls (light)
    70x15/15
    80x12x3/15x3

    Cable Rows
    200x12x2

    Band Trunk Rotations (light)
    10x3

    I took about 30 minutes to loosen up today and it made a huge difference. I worked out most of the thoracic tightness with the RR and with the band technique from Donnie. I went for more of just a bloodflow session and higher reps instead of having a really high level of intensity. I felt ok mentally and physically and I'll be skipping my DL session since I have to travel for week for a few days, which is probably a blessing in disguise as I'm like a fat kid with cake when it comes to pulling: I can't resist the temptation to go heavy.

    There is a silver lining here, though, and that is I'm learning more and more about my particular thresholds on the 90+% workload. With each meet, I'm always experimenting with certain things. Last time was with assistance work and focusing on just the big lifts, which resulted in a tight thoracic and some LBM. This time is seeing how much I can handle on the top end of training before I hit a true wall physically. It took almost 6 weeks, but it finally happened last week.
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    6/12 Upper

    Floor Press
    225x5
    275x5x2
    275x7

    Wide Pullups
    26 reps

    Facepulls/Leaning Overhead Rope Ex
    100x12x3/70x12x3

    I stuck with the plan of deloading and just did some floor press instead of shirting up. I just got back from about 1000 mile round trip and my back is always tight after it and I know that benching would've just pissed it off further. I haven't decided about what to do tomorrow just yet; I'm less than 3 weeks away and I've only had 1 really good squat session and need to do it tomorrow. What I'm thinking is opener and the RB for my second attempt (both with straps up).
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    That's great floor pressing for a deload day. Is that a rep PR?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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    Quote Originally Posted by herderdude View Post
    That's great floor pressing for a deload day. Is that a rep PR?
    It may have been, but I'm not sure. I need to start implementing them more frequently after the meet.
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    7/14 Squat



    SSB Box Squat
    265x5x3

    Standing Cable Crunches
    120x15x3
    140x12

    I'll be 100% honest, that squat looked like ****. I dipped too hard and nearly lost the weight (my right knee caved as well) and had to muscle the weight up. Part of my issue was pushing on my whole foot instead of pushing on the outside of my foot and everything collapsed from there.
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    I know you think it looked like **** because its you, judging yourself, but to me-it looked pretty solid man. I wouldn't find the need to worry.
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    Quote Originally Posted by Rodja View Post
    7/14 Squat



    SSB Box Squat
    265x5x3

    Standing Cable Crunches
    120x15x3
    140x12

    I'll be 100% honest, that squat looked like ****. I dipped too hard and nearly lost the weight (my right knee caved as well) and had to muscle the weight up. Part of my issue was pushing on my whole foot instead of pushing on the outside of my foot and everything collapsed from there.
    And even with all that being said^^^ looked like 3 white lights to me!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    7/15 Upper

    OHP
    135x5
    145x5
    155x5
    135x10x2

    HS Rows (neutral grip)
    170x10x4

    Dips
    BWx15
    BW+25x10x3

    Prone Incline DB Shrugs/Band Facepulls (light)
    80x15x3/15x3

    Got a hell of an upper back, rear delt pump from the lat and trap work. It took me awhile to get my right shoulder warmed up (impingement is slightly acting up), but I got it there after a lot of band traction. I'm starting the taper and coasting into the meet at this point. I have two more bench sessions and one more of each squat and deadlift (geared) with the plan to hit my opener to a 1-board this week and then probably my second attempt to a 2-board the following week.
    M.Ed. Ex Phys

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    I don't know if its the angle, or my eyes lol, but it looked like your left leg may have been out further than your right.

    Still looked good to me though!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    I don't know if its the angle, or my eyes lol, but it looked like your left leg may have been out further than your right.

    Still looked good to me though!
    Edit: I'm a dumbass...right leg, my left.

    Double edit: I've seemed to lose my editing skills and quoted instead. Wtf
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    Quote Originally Posted by rob112 View Post

    Edit: I'm a dumbass...right leg, my left.

    Double edit: I've seemed to lose my editing skills and quoted instead. Wtf
    I played around with my foot angle and it obviously didn't work out. It forced too much of the weight slightly forward. I had to rack it and take again right before this attempt.
    M.Ed. Ex Phys

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    7/17 Deads

    580x1
    605 Tech Fail (fell forward)

    I had some great energy and focus this day, which is why I went a lot heavier than I planned. I went full gear and straps up on my heaviest attempts and the 580 is very smooth with good speed. This is going to be my second attempt at the meet. On the 605, the straps were cranked down. I mean freaking cranked to the point were I could barely breathe. I didn't get into the proper position and fell forward about 1/3 of the way up.

    7/19 Bench



    Ignore my idiot training partner in the background. I can confidently say that I will hit this at the meet, which is crazy to me because I didn't expect solid progress on bench. Before this, I took my opener (425) to a 1-board and smoked the weight, which is why I went ahead and did this final set. I'm done benching and pulling until the meet with one more squat session. I'm feeling great on bench and deads, but only moderate on squat. **** it...I'll just slam some torque and smoke my attempts. Every now and then, you're lucky enough to get a fresh breath of inspiration and I've gotten that this week. I can't say I want to be a good example and let my apprehension hold me back.
    M.Ed. Ex Phys

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    ****ing smoked! You're staring a HUGE PR right in the face! I'm sure the squat will come together, I'm saying 3 or 4 PRs this meet.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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    Quote Originally Posted by herderdude View Post
    ****ing smoked! You're staring a HUGE PR right in the face! I'm sure the squat will come together, I'm saying 3 or 4 PRs this meet.
    I plan to PR on all three. I know I can hit a 661 squat if I can get my damn head together, a 451-473 bench, and a 601 pull.
    M.Ed. Ex Phys

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    Quote Originally Posted by Rodja View Post

    I plan to PR on all three. I know I can hit a 661 squat if I can get my damn head together, a 451-473 bench, and a 601 pull.
    Me too.

    About the PRs, not those numbers.
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    7/21 Lower

    I had a very rough session today, fellas. I hit my opener in full gear (barely), but that wasn't the bad part. While I was looking at the video, I noticed that my right knee came in and I was going over everything in my head. While mimicking the squat motion that I did in the video, my right knee, once again, slightly dislocated. There was a slight pop in the joint and I immediately collapsed onto the ground. It's too early to assess the potential damage to the knee, but, unless it's really bad, I'm still doing the meet. I will not be doing any lower body work until the meet and I probably won't be taking my warm-up bench on Friday since there is a lot of torque on my knee from my style of benching.

    I'm not going to lie: I'm pretty shaken up and my confidence is even lower going into this meet.
    M.Ed. Ex Phys

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    I was thinking about your last video thinking about how that leg looked like it was too mobile/flexible in the hole.

    That really sucks, but just don't hurt yourself worse. Get that bad boy healed up! Hopefully it's good for you on meet day.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a animal, think like a human"-RTS
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    Stick with it, man. Don't spend too much time in your head. We know you're the thinking man's powerlifter through and through, but don't let your mind psych yourself out. Use common sense and see how you feel. Stay safe.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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    You'll do amazing babe!!!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
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    Quote Originally Posted by puccah8808 View Post
    You'll do amazing babe!!!
    I will with you in my corner backing me.
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    Thanks for the advice on using the SMITH MACHINE for squats and lunges!!! You're the best!

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    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
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    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
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    The sign that you have a real log: trolls and hooters.
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    I've watched your videos and Sean's. I think he's buffer than you!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
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    Quote Originally Posted by puccah8808 View Post
    I've watched your videos and Sean's. I think he's buffer than you!
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    Awards Strongman - Award nomination from TheMovement accepted.

    The belt keeps my gut in.
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    Quote Originally Posted by Sean1332 View Post
    The belt keeps my gut in.
    I want a bigger belt for mine. Maybe a girdle and then a belt. Or if I wear a t-shirt and suck the belt even tighter?
    Training log:
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    Quote Originally Posted by herderdude View Post

    I want a bigger belt for mine. Maybe a girdle and then a belt. Or if I wear a t-shirt and suck the belt even tighter?
    You have the best vids of the bunch. Straight shirtless or tie dye
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    Hopefully, squatting in briefs doesn't change it's meaning.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    For some reason, I can see Herder squatting in undies in his shed
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    Quote Originally Posted by Sean1332 View Post
    For some reason, I can see Herder squatting in undies in his shed
    If it would've gotten any hotter two weeks ago...
    Training log:
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    Quote Originally Posted by puccah8808 View Post
    I've watched your videos and Sean's. I think he's buffer than you!
    BOOM, Down goes rodja
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    Quote Originally Posted by napalm View Post
    BOOM, Down goes rodja
    I'll get her back eventually.
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    Quote Originally Posted by Rodja View Post

    I'll get her back eventually.
    Lol.. My lover is stronger than you!!!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
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    Quote Originally Posted by puccah8808 View Post
    Lol.. My lover is stronger than you!!!
    Suuuuurrreee he is.
    M.Ed. Ex Phys

  

  
 

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