Herderdude Takes On The Strongest Man in Pittsburgh

5/2 Bench!

45x100 reps total
95x12
135x10
185x8
225x5
275x3
315x1
335x3x2 PR and PR, butt came off a tiny bit on the very last rep

Facepull/Pullaparts
50x20x3/20x3

High Pulley Rows/Band Pulldowns
140x25,15,12,10/Greenx25,15,12,10

Good day. First time I tried multiple reps raw with anything over 315. Wanted to mess around with my Rage today, but the benching was going too well. Coulda woulda shoulda done a Slingshot set, but I didn't. Leg drive was minimal today from yesterday's assault. PRs while losing weight AND in PCT? I'll take it.
 
I almost called for 365, but I'm gaining powerlifting "training maturity" I'll hit my PRs on the platform, that's where it counts. Still time to build strength, not test it just yet. Really makes me confident to open at 335 again even with less direct benchwork (not much less)
 
Nice session there. Solid benching numbers.
 
5/3 RE Deads and Light Benching

Sumo Pulls (briefs)

135x6
225x6
295x6
365x6
415x3
365x6

Butt and hams are still shot, hence the briefs. Setup was much better by sitting quickly into position and pulling.

Rep Benching
135x8
185x8
205x8
225x8
245x8 add slingshot
265x8

BB Tri Extension/Floor Press
135x20x2/135x15x2

Got a little accessory pressing in. Good volume too. Whole posterior chain was hurting a bit, so I didn't do any deadlift accessory. My split isn't even a split any more, but I feel like I'm doing a decent job of cycling intensities.
 
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Sorry for the bad angle. Haphazard vid. Comments?
 
Side angle or 45 degrees is the best for critiquing, but looks better than last vid I saw. Looks like you can still pull slack out of the bar and you're just gripping n ripping.
 
NomZ said:
Side angle or 45 degrees is the best for critiquing, but looks better than last vid I saw. Looks like you can still pull slack out of the bar and you're just gripping n ripping.
Click to expand...

Definitely just gripping and ripping. I have to use a little downward force to get to the bar, but it's getting better as I lose weight.
 
herderdude said:
Definitely just gripping and ripping. I have to use a little downward force to get to the bar, but it's getting better as I lose weight.
Click to expand...
It's a benefit, the harder it is to get to the bar, the more you load the suit. Load it as much as possible, literally pull yourself to the bar and get tight as you can.
 
Swanson52 said:
I like it, man. Love the speed at which you get it off the floor, and I'm jealous of your form. Good pulling IMO.
Click to expand...

Thanks, man. Put some bands around your thighs while you sumo pull light (warmup sets, speed work). You'll pattern so much better.
 
NomZ said:
It's a benefit, the harder it is to get to the bar, the more you load the suit. Load it as much as possible, literally pull yourself to the bar and get tight as you can.
Click to expand...

So just pause a tick at the bottom to get the slack out and then go?
 
herderdude said:
So just pause a tick at the bottom to get the slack out and then go?
Click to expand...
Pulling yourelf to the bar, setting the hips as low as possible, and pulling your shoulders back should remove the slack. Then exert your power. It's just that little bit of bar bend that will rip you out of posture if you don't remove it first when it's heavy.
 
NomZ said:
Pulling yourelf to the bar, setting the hips as low as possible, and pulling your shoulders back should remove the slack. Then exert your power. It's just that little bit of bar bend that will rip you out of posture if you don't remove it first when it's heavy.
Click to expand...

You're absolutely right. That's precisely what happens.
 
Dude, I'm really interested in your reasoning for your suggestion of dropping my opener a little, and going a little heavier on my second.
 
I was thinking to do it to avoid the stigma behind that number. Open at 335 and take your second at 365 or so.
 
It's at Southpointe Iceoplex in Canonsburg, where the Pens practice.
 
I can do one of those things-COD. I'm too fat & old to drink beer all day, still got 4 kids at home and a wife that won't kick me out yet.
 
;) You know me guys, always got it rough. Took it pretty easy on the body this weekend, did some golfing, fixing up boats. I'm going to get some work in today if I don't have to work late. Just some easy lower body, heavy emphasis on mobility, keep the blood flowing. My weight is down to 217, so potentially going 198 in June. That remains to be seen, but be on the lookout for a bodybuilding lower body day today along with some rows.
 
I would say bodybuilding is like potion-making. You have to bring together mass quantities of the right ingredients. And then shoot them into your ass.
 
5/7 RE Upper

Bench
225x12x3

Band Lat Pull/Facepull
Greenx15x4/50x15x4

Lateral Raises (strict)
25x12x3

Hang Clean Complex (Triple Ext.x3, High Pullx3, Cleanx3, last one 3s paused front squat)
Up to 185

BB Curl
Barx120, 100 in 4 sets, then 10x2

I went off of the WS4SB rep upper template, adding in some hang clean practice as my brother guns for the school record board with a 255. He hasn't been cleaning, so we're crash coursing the clean. WS4SB has done wonders for him. Added about 120lbs to his total.

High reps are such a bitch. Good session, nothing feels bad, did some front squats in the clean complexes and some 45lb hip snatches to overhead squats. Everything is moving pretty decent.
 
herderdude said:
5/7 RE Upper

Bench
225x12x3

Band Lat Pull/Facepull
Greenx15x4/50x15x4

Lateral Raises (strict)
25x12x3

Hang Clean Complex (Triple Ext.x3, High Pullx3, Cleanx3, last one 3s paused front squat)
Up to 185

BB Curl
Barx120, 100 in 4 sets, then 10x2

I went off of the WS4SB rep upper template, adding in some hang clean practice as my brother guns for the school record board with a 255. He hasn't been cleaning, so we're crash coursing the clean. WS4SB has done wonders for him. Added about 120lbs to his total.

High reps are such a bitch. Good session, nothing feels bad, did some front squats in the clean complexes and some 45lb hip snatches to overhead squats. Everything is moving pretty decent.
Click to expand...

That's what my program currently is loosely based on. A little more organic to WS but more akin to WS4SB.
 
jimbuick said:
That's what my program currently is loosely based on. A little more organic to WS but more akin to WS4SB.
Click to expand...

I noticed that your most recent session and mine looked very similar.
 
Had a back injury during training yesterday. Will not be able to compete the 11th or the 25th.
 
Just squatting, I was out of position, my belt was too loose, I was too loose and it all went. Only 275 on the bar.
 
Yeah, it's been ice, heat, epsom salts, ibuprofin, rehab work, all that.
 
Sorry to hear that man. Stay strong and hope the recovery isn't too long. :(
 
What's the injury?

If it's a strain or muscle pull, don't do any heat, just ice/NSAIDs/compression.
 
I think it is a strain/pull. My butt shot up high and I tried to good morning the weight up. Not something entirely out of the ordinary, but this time it bit me.
 
herderdude said:
I think it is a strain/pull. My butt shot up high and I tried to good morning the weight up. Not something entirely out of the ordinary, but this time it bit me.
Click to expand...
Location of pain? Sharp, dull? Descending or one spot?
 
herderdude said:
I think it is a strain/pull. My butt shot up high and I tried to good morning the weight up. Not something entirely out of the ordinary, but this time it bit me.
Click to expand...

Rest it for a week and re-evaluate before making any decisions.

Good Luck bro...
 
There are few tweaks/injuries that I can sympathize more with than spinal.

I wish I has been more cognizant of spine health & mobility 20 years ago.
 
NomZ said:
Location of pain? Sharp, dull? Descending or one spot?
Click to expand...

It's my lowest thoracic vertebrae area, usually sharp pain, localized to one spot. It's improved pretty rapidly these past few days. Not enough to be ready for tomorrow, but possibly I'll be good enough to make an effort on the 25th.
 
herderdude said:
It's my lowest thoracic vertebrae area, usually sharp pain, localized to one spot. It's improved pretty rapidly these past few days. Not enough to be ready for tomorrow, but possibly I'll be good enough to make an effort on the 25th.
Click to expand...
Central or to one side?
 
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