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

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  1. 6/13 Rep Deadlifts

    Conventional Deads
    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)
    225x3 (3s)
    225x3 (5s)

    http://www.youtube.com/watch?v=6STLrNJIk6M

    Snatch Grip Deads
    225x8

    GMs
    135x8x2 back was done

    Split Squats
    BWx20
    90x10

    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:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html


  2. Crap..I cringed looking at that paused dead. Looks like that sucked hard man.

    I'm gonna try it now.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  3. Quote Originally Posted by Sean1332 View Post
    Crap..I cringed looking at that paused dead. Looks like that sucked hard man.

    I'm gonna try it now.
    Nice! They're definitely really hard. Holding your air at the bottom of a deadlift is a real pain. Just pause wherever you feel you need a boost. I think Lilly pauses around the knees.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  4. 6/15 Body Day

    Lax Ball internal rotators, dislocations with a wimpy band, presses with the bar

    Press
    135x10x3
    95x8x2 Klokov

    Curls
    95x8x4

    Calves

    Cat Back Pulldowns
    20,20,10,10

    GMs
    135x12
    185x8x2
    185x3/3 Good Weeks

    BB Tri Ext.
    135x10
    185x10
    205x8
    185x8

    Pullaparts/Pulls to the face
    Green band this time...hard

    Band Side Bends
    4x10

    Planks
    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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  5. 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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  6. Quote Originally Posted by herderdude View Post
    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.
    Well worth the read.

    I took some pseudepherderine before I worked out because my allergies are killin me. I may take a nap now.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  7. Oxycodone here, get on my level.

  8. Quote Originally Posted by Sean1332 View Post

    Well worth the read.

    I took some pseudepherderine before I worked out because my allergies are killin me. I may take a nap now.
    Oh, man. My allergies have been killing me this year. I got home from work, took two benadryl, and passed out. Slept from 5-9, watched the end of the Pirates game, and passed back the fock out until 9am. I saw you put "Herder" in there. Nice touch, even if it was a typo.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. Quote Originally Posted by jimbuick View Post
    Oxycodone here, get on my level.
    Whoa, man. Them's hard drugs.



    Name:  mister-mackey.jpg
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    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  10. Quote Originally Posted by herderdude View Post

    Whoa, man. Them's hard drugs.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82 776"/>
    Go big or go home bro!
    •   
       


  11. The volume and higher reps on GMs have my hamstrings thoroughly tenderized. Calves are sore, too. Makes for a tough day.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  12. 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

    Pause Squats
    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.
    135x2x2 fronts
    135x3 high bar
    185x3 "
    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
    90x20x3

    Walking Lunges
    95x15 these always rip up my hamstrings

    Sled Drags (HEAVY)
    200x25yds backwards
    250x10yds backwards
    320x like five feet lol.
    270x15yds forward
    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?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. Quote Originally Posted by herderdude View Post
    I'm having a bad time with that. It's like I'm squatting low bar with a high bar. Got any tips or cues?
    Sorry, just saw this, your thread goes too fast and I miss stuff. That's true, and you don't want torso lean bc with high-bar if you try to use more posterior chain and goodmorning it, the high bar position will staple you.



    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
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  14. Quote Originally Posted by NomZ View Post
    Sorry, just saw this, your thread goes too fast and I miss stuff. That's true, and you don't want torso lean bc with high-bar if you try to use more posterior chain and goodmorning it, the high bar position will staple you.

    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.
    I have certainly experienced the stapling effect of getting my hips back on high bar squats. I used to squat high bar with feet hip width, but I've been pushing my hips back ever since I started power training.

    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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  15. 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..

  16. Quote Originally Posted by napalm View Post
    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..
    Thanks. I was really fearful of my back coming out of place as I approached depth. After a few reps I got more comfortable down there. I'm almost ready to begin a targeted mobility program, then it will be about strength through that range of motion. I hate missing depth, but I do it all the time.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  17. 6/20 Heavy Bench

    Bench
    45x100
    95-225x12
    275x5

    Work sets
    315x2x2
    315x1

    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.

    Pausers

    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)
    245x3 Lilly
    245x3 Green

    First two were cake, second two were brutally hard

    Dips BWx10x2

    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)
    130x8
    130x6

    Band Hammer Curls 4x10

    Facepulls 4x10

    Pullaparts 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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  18. Nice man. Have video??
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. 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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  20. 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.

    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  21. Serious volume and weight on this session. The arch looks like exorcist **** with no shirt on lol.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  22. Quote Originally Posted by rob112 View Post
    Serious volume and weight on this session. The arch looks like exorcist **** with no shirt on lol.
    Lol. Thanks Rob. I believe strongly in the philosophy of "lift more by lifting more". I want to get practice at my sport of choice.

    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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  23. Quote Originally Posted by herderdude View Post

    Lol. Thanks Rob. I believe strongly in the philosophy of "lift more by lifting more". I want to get practice at my sport of choice.

    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.
    That's a lot like some of Chad W Smith's seminars. Sport specific training being the primary training and redefining work capacity.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  24. Quote Originally Posted by rob112 View Post
    That's a lot like some of Chad W Smith's seminars. Sport specific training being the primary training and redefining work capacity.
    Definitely still working on my work capacity. I'd like to be hitting my assistance work harder, even if it's not my primary concern.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  25. 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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  26. 6/23 Deadlift

    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)

    135x12x3
    155x10x2

    Front Squat
    155x8
    185x8
    225x5

    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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  27. What do you mean by external rotation?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  28. Quote Originally Posted by CountryLiftin View Post
    What do you mean by external rotation?
    I think he is talking about external rotation mobility drills from supple leopard. They are awesome. I did a ton last night.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  29. Quote Originally Posted by rob112 View Post

    I think he is talking about external rotation mobility drills from supple leopard. They are awesome. I did a ton last night.
    Got ya. I wasn't sure if he was talking about during the movement itself or what. I really need to snag the book later this summer.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  30. 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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
  

  
 

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