13 Weeks to RPS Rawdawg Nats: Herder's PUUUGHE Comeback
- 06-13-2013, 07:33 PM
6/13 Rep Deadlifts
135-275x8 a quarter at a time, then took off my workboots
315x5 didn't want to push my luck. I'm still happy with it.
Pause Deads (1" deficit)
Snatch Grip Deads
135x8x2 back was done
That was all I had. Back is recovering pretty well. I'll probably continue to try to set rep PRs until I feel 100%. Definitely no speed work or max effort now. I'll probably do the same with squats until I feel comfortable applying max force.Training log:
- 06-13-2013, 08:04 PM
Crap..I cringed looking at that paused dead. Looks like that sucked hard man.
I'm gonna try it now.
- 06-13-2013, 08:25 PM
06-15-2013, 07:33 PM
6/15 Body Day
Lax Ball internal rotators, dislocations with a wimpy band, presses with the bar
Cat Back Pulldowns
185x3/3 Good Weeks
BB Tri Ext.
Pullaparts/Pulls to the face
Green band this time...hard
Band Side Bends
3x however long I could. Set #2 included a dumbbell on my lower back
Really happy with the GMs. They're coming back nicely and I didn't even tweak my back today. I might do some heavy dragging later, but at the time of this writing, the only thing dragging is my ass.
06-15-2013, 08:08 PM
Supple Leopard came in yesterday, but I was in an antihistamine coma. Time to read up and get mobile. Can't wait to move better and become pain-free.
06-15-2013, 08:12 PM
06-15-2013, 08:15 PM
06-15-2013, 08:15 PM
06-15-2013, 08:22 PM
06-15-2013, 08:25 PM
06-17-2013, 01:10 PM
The volume and higher reps on GMs have my hamstrings thoroughly tenderized. Calves are sore, too. Makes for a tough day.
06-18-2013, 09:01 PM
6/18 Squat day
Squat (high bar, wide stance)
Up to 275x8, quarter at a time
315x6 started low bar, shifted to high bar
back popped on rep 6
Finally figured out how to high bar/front squat, I sat down and kept the weight over my hips much better. Had to bring my feet in.
135x3 high bar
205x3 stance was too narrow
205x3 best set, I think
Fire away again. Did I get it right, finally? I could barely keep my weight on my heels, probably from sitting down with heels instead of back.
T-Bar Row Machine
95x15 these always rip up my hamstrings
Sled Drags (HEAVY)
320x like five feet lol.
Rowed it back, then did 200x40 and rowed it back.
Long session today. My squats were all over the place. I couldn't groove them to save my life. I am so weak in the hole right now, I'm just gonna keep pounding away.
Sled drags were easier than long drags with submaximal weight. I'm still trying to figure out how to organize them in my week. How do you guys do it?
06-18-2013, 09:10 PM
Watched your vids, they look better. Consistency comes with more practice, you need more practice dialing in your form and depth.
Paused squats looked good, it's really about opening your hips up, sitting down, and allowing your knees to travel forward and out.
Serious Nutrition Solutions Representative
All posts are solely the opinion of myself and do not reflect the views of SNS.
06-18-2013, 09:46 PM
I don't think my thighs are going to be strong enough to make any PRs anytime soon. Perhaps with more GMs and a healthy back, I'll be able to go back to low bar.
06-20-2013, 01:20 PM
Like nomz said, practice, then practice some more. The first couple were kind of sucky, but the rest looked good. Depth was good, sat back enough.
Great work brochacho..
06-20-2013, 07:39 PM
06-20-2013, 07:52 PM
6/20 Heavy Bench
Couldn't get my feet where I wanted today. Also didn't seem as strong as I did last week. That makes sense, though. Can't PR every week.
225x5 Lilly style (comp grip, 1" off chest)
225x5 Dan Green style (widest legal grip, let it sink, then explode up from the lower body)
First two were cake, second two were brutally hard
Went super deep and paused at the bottom. I was really weak off of my chest today, so that's why I included these and did them the way I did.
Tate Press 45x10x2
Not as strong as usual. Probably from the benching volume.
DB Row (strict)
Band Hammer Curls 4x10
Band Side Bends 4x10
Took some tips from K-Starr on benching today. It may have robbed my strength a little for now, but I did feel more stable and there was no discomfort, not even on the Dan Green presses. I'm devouring that book.
06-20-2013, 07:56 PM
Nice man. Have video??
06-20-2013, 07:59 PM
Yeah, my phone's internet was being a biotch, so I have to plug it into the computer and do it. I'll throw together all the sets I taped and actually edit a video this time.
06-20-2013, 10:19 PM
Damn, this took a long time. Notice I rushed my second rep in my first set with 315, I forgot I had done a set with the slingshot, and my first rep of Dan Green benches was without sufficient leg drive, you can tell the difference with the second two.
06-20-2013, 10:32 PM
Serious volume and weight on this session. The arch looks like exorcist **** with no shirt on lol.
"Jackie Treehorn treats objects like woman man."
06-20-2013, 11:01 PM
Pound the main movement, put a little twist on the main movement, hit some weak points, GTFO. I usually don't stress if I don't get in a ton of assistance work, because I made great gains my first go-round of the cube by focusing on the main movement and hitting the supplementary movement hard.
06-20-2013, 11:29 PM
06-20-2013, 11:33 PM
06-21-2013, 11:22 AM
Best way to open up your hips? Sit on the hip of a roof so steep that only vicious external rotation can help keep you on. I was basically squatting to an 8" box and spent about a half hour on my ass with my knees out hard.
06-23-2013, 03:56 PM
Prep: Reverse hypers and lax ball suprapatellar
Conventional from floor 135-365x5
Progress, progess. All thanks to K-Starr.
Snatch Grip. 275 5x5
GMs (high bar, narrow feet, arched back)
Again, much improved thanks to more emphasis on external rotation.
Just by employing external rotation, there was no pain today and strength felt decent. Once I pattern instead of thinking, I'll be deadlifting pretty well. I think you'll notice a difference in the video. I'll upload later.
06-23-2013, 04:17 PM
What do you mean by external rotation?
06-23-2013, 04:20 PM
06-23-2013, 04:50 PM
06-23-2013, 05:17 PM
I was externally rotating during my deadlifts as well. It had me hinging at the hips instead of my lumbar. And really externally rotating hard on my front squats. You'll see, the shins stay much more vertical and the hips get much more involved.
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