13 Weeks to RPS Rawdawg Nats: Herder's PUUUGHE Comeback - AnabolicMinds.com

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

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


    After injury and failure, I need to retool and come back stronger. I will be competing at the RPS Rawdawg Nationals inMyerstown, PA (near Hershey) and I'll be doing so weighing 198. The next three weeks will be dedicated to training in the 10, 12, 20 rep range with a lot of volume and focusing mostly on weak points.

    Weak Points:
    Upper Back
    Lower Back
    Rear Delts/Posture
    Pecs
    Abs

    I'll be working with body days 3-4 times a week and starting June 10th I will get back into the Cube with maxes set at 500/360/525. I'll be following the Cube more faithfully, obeying the percentages even if I think they're light, not maxing, and using form that is harder than competiton style. I'll be competing in the Modern Raw division, which allows knee wraps. I will be putting more focus on good mornings, back extensions, pull throughs, unilateral legs, and dumbbell work. I also need to prowl 3x a week at least. I have abandoned dumbells recently, and I don't think that was the best strategy for me.

    I really want you guys to hold me accountable for prowling and posterior chain work, as sometimes I get caught up in training the fun lifts.

    Lastly, my goal for this meet is to have a 1455 total at 198, with a USPA Junior Master level squat of 535, a Elite Junior bench of 370, and an Elite Junior deadlift of 550. Also, by the end of this, I'd really like it if it looks like I can lift heavy things. These past few months I've gotten damn strong, and damn soft. This all needs to change.

    Remember guys, speak up. I don't need praise (maybe sometimes when I'm having a bad day. lol), I need a kick in the ass and pointed in the right direction.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html

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    Today is going to be making my Rage work (because I'm pissed) and then doing dumbbell pressing to get my pecs to look less like hairy breasts.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    In it. I'll post a link later for ya from Scribd of BL's template that he gave his testers before the book. I'm contemplating RPS as well. Buddy did competed in it and said it was a good experience. Check out RPS's website though because they have a crap load of diff divisions, amateur, pro, elite ect

    I'm glad you're dropping to 198 so I'm not the only puscy under 200lbs lol
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    Lets do it.
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    Of course I'm in on this!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Of course I'm in on this!
    when is your meet??
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    Quote Originally Posted by Sean1332 View Post

    when is your meet??
    June 9th. I'm freaking pumped/nervous! 3 more training days and then easy breezy until day of. Doing weigh in the night before. Gonna be below 198 by a few lbs.

    I am gonna try and have my girl tape it so I can post up the videos in the PL section after.
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    Quote Originally Posted by rob112 View Post

    June 9th. I'm freaking pumped/nervous! 3 more training days and then easy breezy until day of. Doing weigh in the night before. Gonna be below 198 by a few lbs.

    I am gonna try and have my girl tape it so I can post up the videos in the PL section after.
    Good luck!!!! Lookin forward to seeing it bud.
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    Quote Originally Posted by Sean1332 View Post

    Good luck!!!! Lookin forward to seeing it bud.
    Thanks brother!
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    Quote Originally Posted by rob112 View Post

    June 9th. I'm freaking pumped/nervous! 3 more training days and then easy breezy until day of. Doing weigh in the night before. Gonna be below 198 by a few lbs.

    I am gonna try and have my girl tape it so I can post up the videos in the PL section after.
    Phuck yeah you got a meet!?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Sean1332 View Post
    In it. I'll post a link later for ya from Scribd of BL's template that he gave his testers before the book. I'm contemplating RPS as well. Buddy did competed in it and said it was a good experience. Check out RPS's website though because they have a crap load of diff divisions, amateur, pro, elite ect

    I'm glad you're dropping to 198 so I'm not the only puscy under 200lbs lol
    Yeah I'll probably go Am. Definitely not paying for a drug test, that's absurd.

    Today's training sucked. I got 365 to a 1, which is much better on the way down than I had done. But I could barely get it off of my chest. A month ago, I could do 365 to a 1 raw. In case you didn't know, it is possible to screw yourself up that badly.

    Any time I go for a touch, I always get screwed up and float it ridiculously high. I thought I'd be able to make this thing work, but I have serious doubts now. Time to get back to a program.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    In it to win it. Get it man.

    The meet looks good I just checked it out.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by herderdude View Post

    Phuck yeah you got a meet!?
    Yes sir, WNPF. They do meets in Philly and bordentown nj all the time(close to me).

    RPS does some semi close stuff. May try one of then in the future.
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    Heck yeah, guys. We should get a really good AM contingent out there.
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    Regardihg your 1455 goal...why don't you shoot for the Elite 1471? Make up the other 16lbs with motivation and dedication..
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    I'm sure I could find 16lbs in there somewhere... I was going off of the new USPA classifications that have setups based on age and include RAW RAW, knee wraps raw, single ply, and multi-ply. Junior Elite knee wraps raw is 1492. Can I find 40lbs? We'll see. Maybe I should be gunning for a 400 lb bench to get that Int'l Elite. That would put me at 1485 without changing anything else.

    Really, I need to focus on the next training day, and take it one at a time. I couldn't even reverse 370 yesterday, and adding 35 to my squat and 25 to my deadlift may be tough since I have to totally rehab my back.
    Training log:
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    5/27 Body day

    DB Flat Press
    80x12
    100x8x2
    80x8/3/3 (rest pause)
    add Slingshot
    90x6 brutal on the pecs

    DB Shoulder Press
    70x8x2 bicep/brachialis pain was getting bad

    Lateral Raise
    20x15
    25x12x2

    Tate Press
    35x15
    45x12x2

    Pullups (3 grips)
    BWx8x3

    High Pulley Rows
    90x8x3

    Facepulls/Pullaparts
    70x10/10

    Leg Press
    3 platesx12x2 this one is a heavy one, and I came to a complete stop on the catch pins

    Calf Press
    3 platesx20x3

    Earthquake Bar Bench (pause 1" off chest)
    Bar+50x a lot x 2
    Bar+130x1x2 holy fork

    Good session. We moved quickly, worked hard, and got in some volume. Also tried out the new farmers walk implements at my strongman gym. They weighed about a buck fiddy apiece and were cake. Jim, you should've seen these things, they were just hunks of steel with handles on them, like from a loading dock or something.

    Humbling to see how weak I was on dumbbell exercises. There has been so much neglect. At least I know where I can improve.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    These were fun:

    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Herder 5, Ham BBQ sammitches 0

    First time doing blood volume training on Enhanced, and my pump has lasted two hours after my training sesh. Is this real life?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    That crazy bar stuff looked intense. I'd probably shake so hard. Seems like the first time I tried to do ring dips and my whole body looked like I was going to explode.
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    Oh man, I can't do ring anything. Add them to the list! I was a little tighter with just the 25's on there. It would definitely carry over better in the 8-10 range. If you don't have one of those, you can always go out and buy a piece of schedule 40 PVC about 1 1/2" thick and hang KBs from that.

    Earthquake Bar: $300

    5' Schedule 40 1.5": $3.67 at Lowe's

    I plan on doing BB rows with it, skullcrushers, GMs, overhead work, upright rows, anything at all. Get TIGHT, get STABLE!
    Training log:
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    How's the slingshot with dumbells?
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    It was tough. For whatever reason, I feel like it really honed in on the pecs, probably from bringing the bells closer together at the top. You're still getting good lockout work and it's not like the Slingshot stabilizes the dumbbells as I thought it might. You have to take your time on the way down, pause, and press it with intention as opposed to muscling it back into the groove.

    All in all, I would say it's a great way to get more volume in and get the form working in the pecs. I'm setting a goal to be using the 100s for 50 reps total again by the end of June and get a single set of 20 with the Slingshot. Then I'll start pressing the 130s I have at the shed. Haven't been able to do that yet.
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    I'll give it a shot maybe Wednesday. Try it with dips.
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    I was totally going to do dips, but my brachialis told me no. Next time for certain. I need to do more dips.
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    Use it for your last set of weighted dips-your tris & upper back will be totally smoked. I mean it..SMOKED.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by herderdude View Post
    5/27 Body day

    DB Flat Press
    80x12
    100x8x2
    80x8/3/3 (rest pause)
    add Slingshot
    90x6 brutal on the pecs

    DB Shoulder Press
    70x8x2 bicep/brachialis pain was getting bad

    Lateral Raise
    20x15
    25x12x2

    Tate Press
    35x15
    45x12x2

    Pullups (3 grips)
    BWx8x3

    High Pulley Rows
    90x8x3

    Facepulls/Pullaparts
    70x10/10

    Leg Press
    3 platesx12x2 this one is a heavy one, and I came to a complete stop on the catch pins

    Calf Press
    3 platesx20x3

    Earthquake Bar Bench (pause 1" off chest)
    Bar+50x a lot x 2
    Bar+130x1x2 holy fork

    Good session. We moved quickly, worked hard, and got in some volume. Also tried out the new farmers walk implements at my strongman gym. They weighed about a buck fiddy apiece and were cake. Jim, you should've seen these things, they were just hunks of steel with handles on them, like from a loading dock or something.

    Humbling to see how weak I was on dumbbell exercises. There has been so much neglect. At least I know where I can improve.
    Man, 100x8?! Fuark you bro....
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    Quote Originally Posted by Swanson52 View Post
    Use it for your last set of weighted dips-your tris & upper back will be totally smoked. I mean it..SMOKED.
    Man, that's what I like to hear, more upper back. I don't do weighted dips at home because I'm afraid the machine will break. I may just have to bite the bullet.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    That earthquake bar looks down right dangerous lol holy ****
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    Quote Originally Posted by jimbuick View Post
    Man, 100x8?! Fuark you bro....
    Last time I did DB bench was January and I did 70x20, 80x15, 90x15, and 100x12x2 and my best set ever is 115x6. Remember I have 50lbs on you.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    Last time I did DB bench was January and I did 70x20, 80x15, 90x15, and 100x12x2 and my best set ever is 115x6. Remember I have 50lbs on you.
    I used to weigh 195, put up 115s for 8-10....but I couldn't barbell bench 185 for reps lol

    Now 80's work me..
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    Hmm. . . You make an excellent point. I just think my pec development has gone backwards and I want to look like I lift. It's going to be good supplemental stuff.
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    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Sean1332 View Post

    I used to weigh 195, put up 115s for 8-10....but I couldn't barbell bench 185 for reps lol

    Now 80's work me..
    I expect to do a good deal more DB work to strengthen my left tricep.
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    That's a good call. It'll come along quick and then your bilateral stuff will jump.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Today: Earthquake bar pause squats. Everything I'm seeing, hearing, reading on the Earthquake bar is describing it as unbelievably good therapy. I plan on squatting with it until I max out the bar (300lbs or wherever the gym owner stops me) for multiple sets of 8.

    Another note, EFS ran out of the squat suit I ordered. I will be getting refunded, and I'm not too worried about it. I wasn't sure about the size or my readiness to be squatting in full unlimited gear.
    Training log:
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    The EQ bar terrifies me. You're more man than I, sir.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    The EQ bar terrifies me. You're more man than I, sir.
    Don't worry, I'll upload video for you to laugh at. I'll also be test driving my new squat form, where the entire focus is vertical torso. I'll be sacrificing some sit-back, but some very strong squatters squat vertical torso, and it should protect my back. It's also going to help me get depth easier. I think it'll be the most natural-looking squat I can pull off, too. I'll see what you guys think of that.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    5/28 DE Lower

    Speed Squats
    225+60chainx5x3
    245x3
    275 paused x3

    Tandem Pulls
    295x1x10 in 3min

    Tweaked my back on #10. I was just starting to get fast, too.

    EQ Bar Front Squats (I should have thought to do fronts from the beginning, so much nicer on the back)

    Bar+88x8x2
    Bar+168x5x3

    EQ Bar Front Holds (unrack, shimmy, stabilize, repeat)
    Bar+168x30s

    Aaaand that was it. We have steamed crab to eat. Earthquake bar was much easier with squats. I'll start doing those at the beginning to activate the core. Will update with vid of the EQ squats
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  

  
 

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