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

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    What are these heel elevated good weeks?
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    wondering the same^^^
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    They're from Blaine Sumner.



    Do a good morning, drop to a squat, shoot your hips back into GM position, and then finish with a good morning. I did the heels elevated to stretch the hamstrings more.
    Training log:
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    Quote Originally Posted by herderdude View Post
    They're from Blaine Sumner.

    YouTube Link: http://www.youtube.com/watch?v=KntKIkTy0fo

    Do a good morning, drop to a squat, shoot your hips back into GM position, and then finish with a good morning. I did the heels elevated to stretch the hamstrings more.
    Sounds awful.

    And like there is a lot of potential for injury; I wanna try.
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    Quote Originally Posted by herderdude View Post
    They're from Blaine Sumner.



    Do a good morning, drop to a squat, shoot your hips back into GM position, and then finish with a good morning. I did the heels elevated to stretch the hamstrings more.
    Nope. Too old for THAT shyt.
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    For me, it actually mitigates a lot of injury risk. Sumner actually began doing them because of a torn hip labrum. I felt really good warming up with them. The GM squats REALLY felt good, because I didn't have to reverse the weight while I was all boomed out.
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    Ahh yes I saw Lily doing these in a training vid, just thought they were some GM modifier, seems interesting, will try.
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    Quote Originally Posted by NomZ View Post
    Ahh yes I saw Lily doing these in a training vid, just thought they were some GM modifier, seems interesting, will try.
    I like that you could potentially overload the GM movement with them. We could see Sean or Rodja or you doing these exercises with 300+ for many reps. Also, most of my pain comes 6" off of the floor with deadlifts, only on the upward motion. So this could help me continue to build strength in that ROM without further risk of injury.
    Training log:
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    Hamstrings are fried today. Upper body work in a few.
    Training log:
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    I may give that GM movement a go tomorrow
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    Quote Originally Posted by herderdude View Post
    I like that you could potentially overload the GM movement with them. We could see Sean or Rodja or you doing these exercises with 300+ for many reps. Also, most of my pain comes 6" off of the floor with deadlifts, only on the upward motion. So this could help me continue to build strength in that ROM without further risk of injury.
    I've done 300+ for reps on arched back goodmornings, would just have to get this movement down as it looks awkward.

    Good for me to since I haven't been pulling.
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    6/6 Upper

    Bench of all varieties (thought I was having a ****ty day, turns out it was a squat bar)
    235x12
    235x12 wide grip (max legal), pause, let bar sink into chest, reverse
    285x5 add slingshot
    305x6 remove slingshot, add 3-board and green bands (it was some serious tension)
    225x8 remove 3-board
    225x5

    My Tricep Press (halfway between a JM and a CGBP)
    135x15
    185x10, last two not so good

    EDIT: Forgot the most brutal part
    Low Incline DB Press
    60x25,15, 9/3/3 Rest Pause

    Tate Press
    35x12x3

    Lat Pulldown (big lean, working like the descent of a bench)
    120x12x4

    Meadows Rows with Landmine
    90x5
    45x10x2 the landmine setup seems awfully heavy

    Reverse Hypers
    BWx10x3

    This was absolutely everything I could handle.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Nice variety ya got there.

    http://youtu.be/mI4xqrFDuRA
    I'm thinking I'll give those a shot
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    http://www.youtube.com/watch?v=ap5-cT7nX6I

    That's my version. I fail at videos today.
    Training log:
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    Quote Originally Posted by Sean1332 View Post
    Nice variety ya got there.

    http://youtu.be/mI4xqrFDuRA
    I'm thinking I'll give those a shot
    I saw those awhile back! They look freaking good. Let me know how they are.
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    Solid training session. I would've died halfway through.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    Solid training session. I would've died halfway through.
    Oh, man. I pretty much did die. On incline db, I went from 25 to 15 to 9.
    Training log:
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    6/8 Deadlift

    Reverse Hyper
    BWx20
    Bandx15x3

    Rack Pull (conv)
    Up to 275x2x3

    Sumo Pull
    275x1x2
    335x1x3
    345x1 no pain! But max effort

    Chest supported rows
    135x10
    185x10x3

    http://www.youtube.com/watch?v=nn7tx9BVAX0

    BB rows
    185x10
    205x8

    Facepulls
    20x5

    Pullaparts
    20x5

    Sumo pulling, while still weak, is my pain free variation at the moment. Hopefully I'll see a chiropractor later this week. It's almost time to train for real and I'm still leaking a lot of force. Hamstrings were still sore from the GMs, so that may have contributed to my weakness.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Will upload all of my sumo pulls later to see if there are any things you guys notice.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    What injury are you dealing with right now?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    What injury are you dealing with right now?
    Thrown out back. I tried to good morning 455 (on accident during a squat) in a loose belt. That would have been a 180lb GM PR, but instead I snapped my shyt up. I was squatting after a full day of ripping shingles off of a roof and I refused to acknowledge that it was not my day.
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    Quote Originally Posted by CountryLiftin View Post
    What injury are you dealing with right now?
    Small weiner syndrome.

    Its a serious issue.
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    Nice job bro. You running the cube or your own routine?
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    Quote Originally Posted by jimbuick View Post

    Small weiner syndrome.

    Its a serious issue.
    I'm upset you know, but I'm also curious as to how you found out about that . . .
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    Quote Originally Posted by CincyKiller45 View Post
    Nice job bro. You running the cube or your own routine?
    Currently doing my own thing. Keeping intensity low (not by choice, but by weakness) and trying to build some work capacity and hone in on weak points. It sucks not moving big weight, but I'm really trying to focus. Due to start the Cube on Monday, but I don't know if I should with my back issues.
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    What part of your back hurts, and have you seen a doc/PT/good Chiro yet?



    Quote Originally Posted by jimbuick View Post

    Small weiner syndrome.

    Its a serious issue.
    Sounds like a major problem to me.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Upper lumbar, lower thoracic. I haven't seen the doctor, since I just had physical therapy for my back in February. I still do the PT exercises, though I think the injury is slightly different this time. Reverse hypers have been working well for relieving pain. I haven't checked with my insurance as to whether or not I am covered for chiropractic.
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    Quote Originally Posted by herderdude View Post
    Upper lumbar, lower thoracic. I haven't seen the doctor, since I just had physical therapy for my back in February. I still do the PT exercises, though I think the injury is slightly different this time. Reverse hypers have been working well for relieving pain. I haven't checked with my insurance as to whether or not I am covered for chiropractic.
    Well hopefully you get it figured out. I would guess probably bad muscle strain, it feels more muscular? Hard to tell without being there. I'm no stranger to back injuries so hopefully your back on top soon. I was out for 8+ months and has taken almost 2 years to get as close to completely healed as I'm gona get. Blows.

    Hopefully your insurance covers. It seems like cooays are getting more expensive too. I don't like to go anymore until I really need to because it stupid expensive. That's why I have been treating my trap issue myself.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I might be going to a chiro pro bono soon, I've been using my lax ball and PT exercises and reverse hypers. I'd be devastated if it took me that long to get back to form.
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    Sounds like a good recovery plan and hopefully its a good Chiro. Some are good and some are con artists.

    I wasn't happy trust me but when you can't even walk for days after getting hurt you're glad to have even been able to recover. The biggest part of my recovery was alleviating nerve damage and healing and normalizing the muscles of my lower back and stabilizing my pelvis position. Which PTs and Chiros both failed at and I ended up doing myself with my basic knowledge of he injury and treatment.

    Get some ice on it post workout too once you stretch and start to cool down. Heat before obviously to keep it loose and prevent more injury.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Damn. That's unreal. I have confidence in this chiropractor. I haven't been to him, but he's a former powerlifter and was one of my wrestling coaches when I was little.
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    Sounds reliable then. Yeah pretty bad. Sacroiliac joint disfunction is actually a pretty common cause of low back pain but wasn't really acknowledged until recently. I basically blew the whole joint out which really shouldn't happen because it is basically the strongest joint complex in the body and is supposed to have next to no actual movement. All my other issues stemmed from the dislocation and compounded.

    Didn't even hurt it lifting. I had some type of dysfunction beforehand, as I had multiple dislocations of the joint after sprinting in track on an injured hamstring. About 6 months later I ran a timed 40 and BOOM. I actually ran a 4.4 but couldn't walk the next day..

    So when your back hurts just remember it could be worse! And you can always come back. I'm pulling more than ever now and my back is solid although I do have pain at times.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Here are my sucky, yet pain free, sumo deadlifts.

    http://www.youtube.com/watch?v=BxddBOIw88o

    http://www.youtube.com/watch?v=k1gYhhfa8HY

    http://www.youtube.com/watch?v=pgMPya6QD7s

    Should be squatting today. Was planning on benching, but my back feels AMAZING and my shoulder feels yucky.
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    Vids from the side tend to be the best for critiquing...

    Looks good mostly, I don't like rolling the bar to set up personally. Looks like you could have too much hyperextension after *******, dunno from the front.

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    I like rolling the bar sometimes, but I quit doing it lately. I am gona give the vids a watch. I am not super familiar with Sumo pulls but like to consider myself a fairly good deadlifter (3x BW).

    EDIT: I agree a vid from the side would look good. Sit back on the heels more, keep the back tight and up and head forward like you were.

    What weight were those 3 pulls?
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    Quote Originally Posted by NomZ View Post
    Vids from the side tend to be the best for critiquing...

    Looks good mostly, I don't like rolling the bar to set up personally. Looks like you could have too much hyperextension after *******, dunno from the front.

    RAMMSTEIN
    I don't like rolling the bar, either. But I was having trouble with it drifting on me right as I began my pulls. I had about 3 or 4 failed pulls as a result of poor setup or bad bar position at the start.
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    Quote Originally Posted by CountryLiftin View Post
    I like rolling the bar sometimes, but I quit doing it lately. I am gona give the vids a watch. I am not super familiar with Sumo pulls but like to consider myself a fairly good deadlifter (3x BW).

    EDIT: I agree a vid from the side would look good. Sit back on the heels more, keep the back tight and up and head forward like you were.

    What weight were those 3 pulls?
    The first one was 335, the rolling one was 345, and the fast(er) one was 275.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  38. Elite Member
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    Nice. I might try and pull some tomorrow sumo after I get done with my reg. sets just to play around. You and sean are both doing them... I feel peer pressure.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Get good at the deadlift variation you suck at, and you'll find that your good variation will have improved. I'm pulling sumo because my back likes it at the moment. I was pulling sumo in gear all through April and May.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  40. Elite Member
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    I'll have to try that. Although I am adding 25 to my DL every two months or so now.... Maybe I will start going up 50 every two months? LOL
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  

  
 

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