13 Weeks to RPS Rawdawg Nats: Herder's PUUUGHE Comeback

[Sean1332]

What's that solution?

thought I posted the link with the last post...whoops

http://www.creationsmagazine.com/articles/C89/Koch.html

Constructive rest position. Chill on your back in the position for 20 minutes. Then extend one leg out while pulling the other knee into your chest

The massage therapist I saw had me do that and actually felt something

[herderdude]

7/9 Full Lower Body Day

Speed Squat
225x2x3
245x3x3 then singles

275
315
385

Belted for 425, but wasn't feeling it after the unrack.

Pausers
335x2x2 PR

GMs
135x8
185x2x8
225x8 PR

Oly Squats
225x10
275x15 actually hit depth on these sets. Gave myself the bottom bounce with 275, but I wouldn't have gotten more than 3 paused.

Then Lamonster came over, so we had a face-off.

Rep Sumo Pulls from the crook of my squat rack, 4" up
Worked up to 405x5 in briefs
425x5 RAWW w/ straps (He got 4)

Lost the straps after rep 2, hence the lessening range of motion.

T-Bar Machine Rows
3x12 stricter than last time, and more weight

Front Squat Holds
315x3x30s

I had plenty of time on my hands, so I poured everything I had into this session. Rest and recovery will be paramount now.

I'm starting Carb Nite (my pretend version, no ebook yet) right now by having blackened wahoo and saute butter. Should be the bomb diggity. I'm going to log my diet a little on here to remain accountable. I don't care if I make 198 or if I barely miss, or hell if I barely make 220. I just want to be less jiggly.

No carbs until the 20th, woo!

[Sean1332]

Awesome workout dude. Good luck with the diet man. Itll be good for ya!!

[herderdude]

Awesome workout dude. Good luck with the diet man. Itll be good for ya!!

The big thing I was worried about was losing strength, but apparently through some voodoo, people set PRs on this program. If the testimonials are to be believed, 198 should be very attainable.

[Sean1332]

The big thing I was worried about was losing strength, but apparently through some voodoo, people set PRs on this program. If the testimonials are to be believed, 198 should be very attainable.

gotta link?

[rob112]

thought I posted the link with the last post...whoops

http://www.creationsmagazine.com/articles/C89/Koch.html

Constructive rest position. Chill on your back in the position for 20 minutes. Then extend one leg out while pulling the other knee into your chest

The massage therapist I saw had me do that and actually felt something

Okay, just did the one on the floor and my hips dropped back big time. Very weird/cool.

[herderdude]

gotta link?

Nah, only hearsay from the Cube facebook page and interviews with Keifer. BLilly's results, things like that.

[Sean1332]

Okay, just did the one on the floor and my hips dropped back big time. Very weird/cool.

Gravity man, gravity

[rob112]

Gravity man, gravity

Isaac Newton = supple leopard

[bolt10]

Very well could be. I got the clunk almost instantly from just beginning to squeeze my little 4" PVC pipe when I decided to get my med ball and do it right. No clunk.

Hang in there, bud. You'll come out on top.

Ya I didn't think I was out of line, but I wanted to feel a clunk just because if I was I bet it'd feel good.

What happened bro?

Did some retarded stuff and got my thumb/wrist screwed up. I can't grip anything so it makes lifting heavy pretty impossible. Still hitting what I can though.

[CountryLiftin]

Ya I didn't think I was out of line, but I wanted to feel a clunk just because if I was I bet it'd feel good.



Did some retarded stuff and got my thumb/wrist screwed up. I can't grip anything so it makes lifting heavy pretty impossible. Still hitting what I can though.

Pick up some of those stupid looking hook/straps and pull 3x a week? hahaha.

[Sean1332]

[herderdude]

Yesterday I had 4 eggs with 3 slices of american cheese for breakfast, a triple baconator no bun and a wendy's salad for lunch, and a pound of 80/20 beef with 6 eggs scrambled in, along with two tablespoons of peanut butter. I can't ditch the sweetness altogether.

I started out Wednesday morning at 218. Currently 222. What the hell?

My Wendy's was pretty bad, but usually it's triple baconator with large fries and large coke. Maybe the salad was bad. I dunno. I've always stepped on the scale every day, and seeing my weight go the wrong way brings back wrestling nightmares.

[herderdude]

Had china buffet today. Unavoidable work lunch. Now I feel like I'm gonna fall asleep. Or in a coma.

[jem6702]

Had china buffet today. Unavoidable work lunch. Now I feel like I'm gonna fall asleep. Or in a coma.

You can make a China Buffet work, if you can just avoid the Rice, Noodles, Egg Rolls, and Breaded Chicken things. I did that last night. Ate a ton.
And if the boss happens to be paying- so much the better...

[herderdude]

You can make a China Buffet work, if you can just avoid the Rice, Noodles, Egg Rolls, and Breaded Chicken things. I did that last night. Ate a ton.
And if the boss happens to be paying- so much the better...

Boss writes it off, so **** yeah. Unfortunately, that describes every single item on the menu.

[herderdude]

6/12 Bodybuilding Day

Another hard day of work, so I'm putting off deadlifts.

BB Rows
185x3x20

Incline Bench
Worked up to 185x8
205x8
225x6
245x5

20lb hanging chain and pause 1" off of the chest for max tightness and stability. I've neglected these bigtime. They're definitely important, but they're hard on the ol' delts.

Seated Row
3x12

JM Press devolve to my press devolve to CGBP
135x4x20

As I couldn't get any more reps with good form, I switched the exercise to the easier version. It was tough.

Tate Press/Seated Curl
45x3x10/3x10

[herderdude]

7/13 Meet Type Day

I was talking about all of the assistance I wanted to do, and Anthony and I decided to do a "meet".

Skwat
365 no no no
405 belt
425 belt wraps
465 belt wraps

Everything was smooth. I'm going to be very conservative picking my squat attempts for the meet, but as I'll upload and show later, 465 was smooth.

Bench
315 slow and quit there. Biceps and shoulders hurting from yesterday and from low bar squatting.

Deadlift
405. Tried 475 since I hit 455 last week. Got it a bit off of the floor but didn't want to grind through it.

[herderdude]

Oh yeah! And then did some specialty stuff

Vogel Pullz from deficit
135+65x5
225+65x5
225+115x2

SSB squats to the floor
245x12 narrow
245x6 wide

Earthquake bench
Bar+88x2x12

Triceps Death
155x1 set chest/1board/2/3/2/1 quit

Pretty good. Gotta work on loosening up the bi's and internal rotators. Will do the rest of meet prep with an SSB and this whole session took ~2hrs. So I'm not worried about my deadlift or my bench.

[Sean1332]

Not a bad day at all dude. You should try a no/no/no/no squat. No hands

Screw those Vogel pulls lol