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

[herderdude]

Glad it went well! Good pauses too, man.

Yeah, the pauses were much easier with hips opened up. I actually had to get myself up out of the basement to make it harder. If you want a REALLY tough exercise, try pause squats with the form I'd been using for them before!

[rob112]

Squats and GMs looking good man!


And then new machines pop up out of no where! Lol

Oh, and if you have a smart phone you should download the app "splice." You can splice your videos together and add titles between sets and what not.

[herderdude]

Squats and GMs looking good man!


And then new machines pop up out of no where! Lol

Dude, you haven't even seen the squat machine yet. You probably won't, that's not conducive to my power goals. Though it did build some big-ass quads. I've had a hard time trying to figure that row machine out. Too much weight and it pitches me onto my face. It's best served for 20 rep efforts.

[rob112]

Dude, you haven't even seen the squat machine yet. You probably won't, that's not conducive to my power goals. Though it did build some big-ass quads. I've had a hard time trying to figure that row machine out. Too much weight and it pitches me onto my face. It's best served for 20 rep efforts.

I'm jealous. One day when I have the real estate I want to get my own set up.

[herderdude]

Here's the vids:

315 RAWWW
365 two sets
GMs
Rows

[herderdude]

Oh, and if you have a smart phone you should download the app "splice." You can splice your videos together and add titles between sets and what not.

Yeah, the goddamn youtube video editor sucks HARD. I'm not a video editing whiz, either.

[NomZ]

Squats looking better, still got that baby baby good morning action coming out of the hole where your chest falls behind.

[CountryLiftin]

Squats looking better, still got that baby baby good morning action coming out of the hole where your chest falls behind.

I do it too. Fix us.

[herderdude]

Squats looking better, still got that baby baby good morning action coming out of the hole where your chest falls behind.

I need to follow my own advice and push my head into the bar out of the hole. And get tighter before I unrack it. I forget to keep my upper back tight the whole way through, and once it's gone, it's not coming back. The frequent rows are definitely helping the upper back strength, but it's the mental side that's lagging at these lighter weights. I'm glad you picked up on that. I didn't even notice.

[napalm]

I do it too. Fix us.

3 of us...

[jem6702]

A fourth...

[herderdude]

6/29 Deadlift Day

Conventional
Worked up to 315x3
405x1x2
315x2x2 paused

Sumo
Pause 315x2
315x3
405x1
435x1 PR

BB Row
185x10x3

Sumo GM
185x8x4

Deads felt good until they got heavy. The new form isn't ready for max effort. After all of the heavy pulling, my hips were pretty well shot. I'm going to wave back down on my pulls next week. I think next week is going to be speed for all three lifts.

[herderdude]

Deadlifts from yesterday:

[Sean1332]

Beefy

That last set on there looked pretty tough man. You feeling it today?

[herderdude]

Beefy

That last set on there looked pretty tough man. You feeling it today?

Oh yeah, man. Sore through the length of my hamstrings and my hips are pretty whacked right now too. I didn't do anything today.

[Sean1332]

Oh yeah, man. Sore through the length of my hamstrings and my hips are pretty whacked right now too. I didn't do anything today.

I wouldn't want to either. Least your back is holding up. Hopefully my hips and SI joint don't get ****ed pulling tomorrow.

[herderdude]

I wouldn't want to either. Least your back is holding up. Hopefully my hips and SI joint don't get ****ed pulling tomorrow.

That's what I'm saying. Now that my back is weathering the training, I should be able to make progress. Make sure to get in your split leg stuff of your choice afterward, I forgot/didn't feel up to it and now I'm paying the price.

[rob112]

That's what I'm saying. Now that my back is weathering the training, I should be able to make progress. Make sure to get in your split leg stuff of your choice afterward, I forgot/didn't feel up to it and now I'm paying the price.

I know that feel

[CountryLiftin]

Yeah buddy. Nice pulling. The feel of your devastated body the next 2 days is always fun.

[herderdude]

Yeah buddy. Nice pulling. The feel of your devastated body the next 2 days is always fun.

Thanks, bud. Hopefully I'll be getting the weight up in your neighborhood by meet day.

[herderdude]

GPP this morning was taking shingles off of a swinging skid standing on the peak of a 12/12 roof. One of the top 5 fiercest back pumps of my life, and I tried to do cardio on my first cycle.

[CountryLiftin]

Thanks, bud. Hopefully I'll be getting the weight up in your neighborhood by meet day.

Give me some bench #s and ill give you some deadlift! You got this dude. Just keep hammering and doing it right.

[NomZ]

Conventionals looked good, but you see the shoulders going out in front of the bar right after breaking the floor. Paused sumos looked good too.

[herderdude]

Conventionals looked good, but you see the shoulders going out in front of the bar right after breaking the floor. Paused sumos looked good too.

I wondered why my knees were locking out before my hips. I have to keep sitting back, then. Maybe I'll head to the gym and do some pulls with a SSB on my back this week.

[herderdude]

7/1 Explosive Floor Presses

205x5x5

Decent, not great.

Singles
225
275
315 then add slingshot
345

Last two were close calls. More guts than anything.

Rolling Tri Ext. Rest Pause
45x8/5/3 then Tate x5 then floor x10

Tris were cramping.

Pullup/DB Incline
BWx6/45x25
BWx6/55x20
BWx7/75x13 drop 55x6

Delt Raises
25x10x2 front, then side, then bent

Bodyweight Supine Rows 3x10

Quick workout, big pump throughout the upper body. I think I'm going to do at least a few explosive sets for the next couple weeks to try and build some speed, especially off of the chest. My ******* is very strong right now, I need to ram it off my chest to get it to *******.

[Sean1332]

I'm glad we can both accomplish more than 5 pull-ups. lol I suck at em now, need to jump back on it

how'd you like the slingshot w/ floor press?

[herderdude]

I'm glad we can both accomplish more than 5 pull-ups. lol I suck at em now, need to jump back on it

how'd you like the slingshot w/ floor press?

Hahaha. Same here, need to get to doing them. I figure I can keep my belly if I can do some pull-ups.

It was good. I was scared as hell I wouldn't get any pop without getting a full stretch. But lo, I hit the biggest floor press of my life. Pretty awesome stuff. Really hit the upper back hard, and caused a little wobble. Looking forward to rep work in it for sure!

[NomZ]

I'm glad we can both accomplish more than 5 pull-ups. lol I suck at em now, need to jump back on it

how'd you like the slingshot w/ floor press?

You two combined, cannot even out-pullup me.

[herderdude]

You two combined, cannot even out-pullup me.

To be fair, the two of us combined weigh 430. Lol. I'm going to start doing pull-ups as often as I do rows. When I coached wrestling, everybody did them at the end of practice every day, and I got 20 weighing 190 or so.

[NomZ]

To be fair, the two of us combined weigh 430. Lol. I'm going to start doing pull-ups as often as I do rows. When I coached wrestling, everybody did them at the end of practice every day, and I got 20 weighing 190 or so.

Hey I'm 200+ too, just skinnier, lol.

I stopped doing pullups, started rows, my lifts improved.

[Sean1332]

Hey I'm 200+ too, just NOT FAT LIKE YOU TWO, lol.

mhhm..

but yes, I much prefer row variations to pull-ups. I feel like I can execute the movement of a row and have it be more beneficial than a pull up. At the same time I feel that if you get them in properly then it's great for back strength

In short-I suck at pull-ups

[herderdude]

Hey I'm 200+ too, just skinnier, lol.

I stopped doing pullups, started rows, my lifts improved.

You had know the only way I could counteract your outdoing me on the pull-up bar was with a logical fallacy. I like rows, and I don't like pull-ups. I need to tighten up on my rows, though.

[herderdude]

7/2 Slow Explosive Squats

255x3x6 kicked my shoes off sometime in the middle

315x1 then widened stance
315x1
365x1 then added belt
385x1 then added tight Blue Arrow wraps
405x1

I was leaning over something horrible for my speed sets. Turns out that hip width stance is no good. When I got out to shoulder width or a hair wider, everything came together. Core isn't ready for much more than what I did today. Gonna start doing beltless walkouts.

GMs
185x8
225x7 PR

Old PR was 225x3 with a belt. I have not belted for my GMs this whole cycle. Huge difference.

Beltless Front Squat Holds
365x30sx2
405x~10s

Didn't walk these out.

Sliders
10x3

Overall, today was good. I wish my speedwork had been better, I'll hit up heavier speedwork with the correct stance next week. I think I need to get the smith bar out of my squat rack. I can't properly get my hips under me, and I'm heading "in the tunnel" rounded over. No bueno.

[herderdude]

Looking back, I didn't do my mobility work before squats. Huge problem. My whole body was feeling it today.

[Sean1332]

Looking back, I didn't do my mobility work before squats. Huge problem. My whole body was feeling it today.

Get in it then!

[herderdude]

Get in it then!

I know! I suck at dieting, conditioning, and mobility.

[rob112]

I know! I suck at dieting, conditioning, and mobility.

That's a pretty big trifecta there buddy lol

[herderdude]

That's a pretty big trifecta there buddy lol

Right!? I mean I'm decently mobile, but I suck at working on it.

[Sean1332]

Right!? I mean I'm decently mobile, but I suck at working on it.

I'll come stretch you out.


.......

[herderdude]

I'll come stretch you out.

.......

Now we're talking.