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

Sean1332 said:
Glad it went well! Good pauses too, man.
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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!
 
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.
 
rob112 said:
Squats and GMs looking good man!


And then new machines pop up out of no where! Lol
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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.
 
herderdude said:
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.
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I'm jealous. One day when I have the real estate I want to get my own set up.
 
Here's the vids:

315 RAWWW
365 two sets
GMs
Rows

[video=youtube;mhjRTyRHJjI]http://www.youtube.com/watch?edit=vd&v=mhjRTyRHJjI[/video]
 
rob112 said:
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.
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Yeah, the goddamn youtube video editor sucks HARD. I'm not a video editing whiz, either.
 
Squats looking better, still got that baby baby good morning action coming out of the hole where your chest falls behind.
 
NomZ said:
Squats looking better, still got that baby baby good morning action coming out of the hole where your chest falls behind.
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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.
 
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.
 
Deadlifts from yesterday:

[video=youtube;hIwuW_AwJ14]http://www.youtube.com/watch?v=hIwuW_AwJ14[/video]
 
Sean1332 said:
Beefy

That last set on there looked pretty tough man. You feeling it today?
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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.
 
herderdude said:
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.
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I wouldn't want to either. Least your back is holding up. Hopefully my hips and SI joint don't get ****ed pulling tomorrow.
 
Sean1332 said:
I wouldn't want to either. Least your back is holding up. Hopefully my hips and SI joint don't get ****ed pulling tomorrow.
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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.
 
herderdude said:
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.
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I know that feel
 
Yeah buddy. Nice pulling. The feel of your devastated body the next 2 days is always fun.
 
CountryLiftin said:
Yeah buddy. Nice pulling. The feel of your devastated body the next 2 days is always fun.
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Thanks, bud. Hopefully I'll be getting the weight up in your neighborhood by meet day.
 
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.
 
herderdude said:
Thanks, bud. Hopefully I'll be getting the weight up in your neighborhood by meet day.
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Give me some bench #s and ill give you some deadlift! You got this dude. Just keep hammering and doing it right.
 
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.
 
NomZ said:
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.
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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.
 
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 lockout is very strong right now, I need to ram it off my chest to get it to lockout.
 
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?
 
Sean1332 said:
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?
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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!
 
Sean1332 said:
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?
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You two combined, cannot even out-pullup me.
 
NomZ said:
You two combined, cannot even out-pullup me.
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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.
 
herderdude said:
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.
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Hey I'm 200+ too, just skinnier, lol.

I stopped doing pullups, started rows, my lifts improved.
 
NomZ said:
Hey I'm 200+ too, just NOT FAT LIKE YOU TWO, lol.
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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 :D
 
NomZ said:
Hey I'm 200+ too, just skinnier, lol.

I stopped doing pullups, started rows, my lifts improved.
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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.
 
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.
 
Looking back, I didn't do my mobility work before squats. Huge problem. My whole body was feeling it today.
 
7/4 Light Pulls

Conventional 275x1x9
Sumo 275x1x3
Conv. Singles 315, 365
Snatch Grip from floor 315x6,4,5
1" Deficit conv 225x5x3

Couldn't get 405 off of the floor today. That's a real piss-off. I'm thinking deficit pulls and stiff leg deficits until I can do both one double bodyweight for reps back to back. There's no way I'm stepping on the platform with such inconsistency and lack of confidence in my deadlift.

At best, I'll try like I did in March and get away from doing competition style pulls for awhile, and grip'n'rip a couple weeks out from competition. That seemed to help me find a groove last time.
 
Maybe pull from pins for a week or two, maybe more light work also, to allow yourself to fully heal up and then ramp up again.

Not everyone can pull heavy all the time. I know I can't.
 
rob112 said:
Maybe pull from pins for a week or two, maybe more light work also, to allow yourself to fully heal up and then ramp up again.

Not everyone can pull heavy all the time. I know I can't.
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You're right. Maybe I should deload.
 
No one can pull heavy every week. I can rip huge weight for a few weeks but it eventually catches up. Recover, get your head into it, and kill your sets.
 
Sneak Peak of today:

Invalid Link Removed

I know I pull like a scared cat, but my back loves this and it's somehow the only way I can get my body to pull. The hometown crew was pulling today, and everybody knows we love a good deadlift party!
 
7/5 Re-Deadlift day

I knew there was no way I could have incurred CNS fatigue with 405 at my bodyweight. So I pulled with the buddies.

Worked 5s sumo up to 365

415x3 convo + x2 sumo

440 convo
455 convo

Pause Deads 5 count
295x3x3

BB Rows
4x10

Cable towel rows (spread the towel, cat back)/Curls
4x10/4x10

Cable Side bends with towel

**** yeah! Got back to getting focused, hyperventilating, and pulling on the bar like it was Kate Upton trapped under a log. Confidence = 1 trillion
 
Here's 440. I don't know if you can tell how stiff the bar is, but I can't emphasize it enough.

Invalid Link Removed
 
Sore today, boys and girls. What with speed, singles, paused deads, and one 40yd dash, I am whooped in the mid posterior region. (Whooped in the ass)
 
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