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

7/7 Bodybuilding Day

Prep: Lax Ball: pec minor, glutes, IT band, suprapatellar
Lax Ball Peanut: calves, erectors, pec minor

Press
135x3x8

Curl
Barx3xAMRAP

Squat
135x3x20 Oly
hitting depth and not whipping out of the hole makes this very different from how I used to do Oly

135x3x5 Comp
Form wasn't bad

Flyes
45x3x8
I got weak at those

Leg Extension (that's right)
4x10

RAWW Stiff Legs (4" deficit)
275x3x8
Good SHYT!

Walking Lunges
95x3x10
I used to lean forward on these, but keeping an upright torso makes the move harder and gives a better glute and hip flexor stretch

Rear Delt Flyes
25x4x10

Good session. A lot of these were exercises I used to do all the time. I've gotten terrible at all of them. Stiff legs are an exercise I never did, though. I prefer Romanians for hypertrophy.
 
Sean1332 said:
Try toe elevated from a board RDLs too man

I like SLDL deficits though
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Damn, that's gotta be a real short ROM. My toe elevated GMs were like 18 inches. I figured I'd do stiff legs to help me off of the floor. Those deficit pause squats are awesome, too.
 
Did calves just now. Just some bodyweight. Gotta roll the hell out of them so I can traverse a roof sometime this week. Last time I did calves they were tighter than a nun's khunt.
 
Lol. No doubt. I hadn't heard that until I started working construction. That's the second tightest a thing can be. The only thing tighter than a nun's khunt is fish puss c, apparently.
 
Here's what my SLDLs looked like. The first set I did some awful ugly mess where I didn't push my hips back, this was by far my best set. Notice my impressive mobility and impressive physique.

[video=youtube;pZCcbdHEbGA]http://www.youtube.com/watch?v=pZCcbdHEbGA[/video]
 
It's probably bad my normal pull looks like a crappy sldl... Hahaha. Nice work bro. Those deficit sldl look killer.
 
CountryLiftin said:
It's probably bad my normal pull looks like a crappy sldl... Hahaha. Nice work bro. Those deficit sldl look killer.
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Not at all, man. If that's the best pulling position for you, then that's what you do!

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Look at Brandon Cass's pull. We're talking about a guy who pulls 800+ about as often as you pull 500, including 870 off of mats.
 
herderdude said:
Lol. No doubt. I hadn't heard that until I started working construction. That's the second tightest a thing can be. The only thing tighter than a nun's khunt is fish puss c, apparently.
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Lol when I did metal fabrication measurements consisted of **** hairs too. When it is perfect it is "tits." I guess it's universal.
 
7/8 Rep Floor Press

Worked up to 225x8
245x7
275x5
315x3 with slingshot
245x8 with slingshot

Dips BWx5x10

Wide Grip Pause Presses
185x5
225x5
245x4

Pause 1" Off Chest 245x4

Tricep Ext. 135x3x10

Lateral Raise 4x10

Chest Supported DB Row/Cat Backs 3x10/10

Facepull/Pullapart 3x10

Beltless Squat Walkouts (Walk out, settle, hold)
245x10s
335x10s
425x10s
445x10s

This was tough. I'm glad I'm working on it. Last one was actually best. Can't squat it if I can't walk it out! Wednesday I'll hit up some front squat holds.

Floor presses were really good. Focused on trying to meet the bar and push my chest up. It helped a lot. Not something I'd ever focused on before. I've tried bellying up, but chest up made a difference coming off of the floor. Session went well and had good pace.
 
Just saw this from yesterday. That's the first geared pause squat I've seen, and I love how deep Marshall squats for a multi-ply guy. This is 955:

[video=youtube;YshBN1qkllk]http://www.youtube.com/watch?v=YshBN1qkllk[/video]
 
herderdude said:
Not at all, man. If that's the best pulling position for you, then that's what you do!

Invalid Link Removed

Look at Brandon Cass's pull. We're talking about a guy who pulls 800+ about as often as you pull 500, including 870 off of mats.
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There is hope for me. I can't wait to smash 600 in about 4 weeks.

Nice floor presses, I love them but they make my back pissed as hell. Shoulder blade sits right on that bad rhomb.

That squat was sick. I can't imagine breathing with that big of a nose ring is though... lol.
 
CountryLiftin said:
There is hope for me. I can't wait to smash 600 in about 4 weeks.

Nice floor presses, I love them but they make my back pissed as hell. Shoulder blade sits right on that bad rhomb.

That squat was sick. I can't imagine breathing with that big of a nose ring is though... lol.
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Try squashing the angry area with a lax ball and moving the shoulder around. You're going to have all of supple leopard implemented before you ever get the book, man!
 
herderdude said:
Try squashing the angry area with a lax ball and moving the shoulder around. You're going to have all of supple leopard implemented before you ever get the book, man!
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I've been meshing with a tennis ball at least a month now and foam rolling too. It helps. Along with pre heat.
 
The weather forced an off day from work for me, so I got to spend maximum time mobilizing. Today I actually went through each page of BASL with the equipment handy. Things like mobilizing the ribs and scaps and working internal and external rotators seem to make my shoulders less douchey.

The big breakthrough was the "resetting your pelvis" exercise. As you guys know, I've tweaked my back several times after ****ing it up beyond belief. Resetting the pelvis has helped me move more freely and less precariously. I don't think I'll be as afraid of big weights from here on out. Hitting squats today. I'm going to go for pauses and speed with a better stance than last time. All RAWW. Then try to work singles up to 385 RAWW in the name of progress over last week's 365.
 
CountryLiftin said:
I've been meshing with a tennis ball at least a month now and foam rolling too. It helps. Along with pre heat.
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I've never mobilized with a tennis ball, but I have a hard time believing I could get through to my deep tissue issues with a squishy fuzzball. You could go lax ball or baseball or softball (I have the proper complement of lax balls and stiff PVC). Tennis ball will certainly be better than nothing.
 
First time I did the pelvis reset, you could here my SI joint just "clunk" and it relieved so much discomfort.

BASL is amazing. I'm hitting mobility twice a day and I'm flexible as **** now. So many issues can be relieved just by proper mobility
 
I get no clunk when trying to reset my hips. Hopefully I just am not in the need of a reset. :o

I am going to be the most freaking supple leopard ever now that I can't do any serious heavy pressing (or powerlifting for now). :sad:
 
Sean, I can manually reset my SI joint almost daily since my injury. I tighten the hips and glutes and both sides pop back in with a crack and a nice cool feeling. Lately since I have been feeling better they stay put more.


Herder, the tennis ball is a hell of a lot harder than you think (or I thought). I think it's a good middle ground to use on a lot of tissue. I put my back against the wall and mesh between and I tell you what I can barely stand hitting that spot sometimes. I have some softballs and stuff around too I could use but the tennis ball as been working real well for me lately.


bolt10 said:
I get no clunk when trying to reset my hips. Hopefully I just am not in the need of a reset. :o

I am going to be the most freaking supple leopard ever now that I can't do any serious heavy pressing (or powerlifting for now). :sad:
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What happened bro?



I'd be interested in seeing how they reset your pelvis in BASL. I know a few ways it's done as a PT. Probably the same.
 
Sean1332 said:
First time I did the pelvis reset, you could here my SI joint just "clunk" and it relieved so much discomfort.

BASL is amazing. I'm hitting mobility twice a day and I'm flexible as **** now. So many issues can be relieved just by proper mobility
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I don't think I'm very flexible yet, but I'm moving better and feeling better. However, the injury and leaning on gear caused me to become downright immobile. So restoring function is good enough for me.
 
bolt10 said:
I get no clunk when trying to reset my hips. Hopefully I just am not in the need of a reset. :o

I am going to be the most freaking supple leopard ever now that I can't do any serious heavy pressing (or powerlifting for now). :sad:
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Very well could be. I got the clunk almost instantly from just beginning to squeeze my little 4" PVC pipe when I decided to get my med ball and do it right. No clunk.

Hang in there, bud. You'll come out on top.
 
CountryLiftin said:
Sean, I can manually reset my SI joint almost daily since my injury. I tighten the hips and glutes and both sides pop back in with a crack and a nice cool feeling. Lately since I have been feeling better they stay put more.

Herder, the tennis ball is a hell of a lot harder than you think (or I thought). I think it's a good middle ground to use on a lot of tissue. I put my back against the wall and mesh between and I tell you what I can barely stand hitting that spot sometimes. I have some softballs and stuff around too I could use but the tennis ball as been working real well for me lately.

What happened bro?

I'd be interested in seeing how they reset your pelvis in BASL. I know a few ways it's done as a PT. Probably the same.
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The reset is basically put your hand against your knee and push against it, put your other hand behind your other leg and push against it, switch sides a few times, and then try to crush a med ball between your knees.
 
Anybody do the gut smash yet? I'm looking forward to how I feel after that, though not during. I'm almost sure I'll puke on the floor.
 
herderdude said:
What's that solution?
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thought I posted the link with the last post...whoops

Invalid Link Removed

Constructive rest position. Chill on your back in the position for 20 minutes. Then extend one leg out while pulling the other knee into your chest

The massage therapist I saw had me do that and actually felt something
 
7/9 Full Lower Body Day

Speed Squat
225x2x3
245x3x3 then singles

275
315
385

Belted for 425, but wasn't feeling it after the unrack.

Pausers
335x2x2 PR

GMs
135x8
185x2x8
225x8 PR

Oly Squats
225x10
275x15 actually hit depth on these sets. Gave myself the bottom bounce with 275, but I wouldn't have gotten more than 3 paused.

Then Lamonster came over, so we had a face-off.

Rep Sumo Pulls from the crook of my squat rack, 4" up
Worked up to 405x5 in briefs
425x5 RAWW w/ straps (He got 4)

Lost the straps after rep 2, hence the lessening range of motion.

T-Bar Machine Rows
3x12 stricter than last time, and more weight

Front Squat Holds
315x3x30s

I had plenty of time on my hands, so I poured everything I had into this session. Rest and recovery will be paramount now.

I'm starting Carb Nite (my pretend version, no ebook yet) right now by having blackened wahoo and saute butter. Should be the bomb diggity. I'm going to log my diet a little on here to remain accountable. I don't care if I make 198 or if I barely miss, or hell if I barely make 220. I just want to be less jiggly.

No carbs until the 20th, woo!
 
Sean1332 said:
Awesome workout dude. Good luck with the diet man. Itll be good for ya!!
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The big thing I was worried about was losing strength, but apparently through some voodoo, people set PRs on this program. If the testimonials are to be believed, 198 should be very attainable.
 
Sean1332 said:
thought I posted the link with the last post...whoops

Invalid Link Removed

Constructive rest position. Chill on your back in the position for 20 minutes. Then extend one leg out while pulling the other knee into your chest

The massage therapist I saw had me do that and actually felt something
Click to expand...

Okay, just did the one on the floor and my hips dropped back big time. Very weird/cool.
 
herderdude said:
Very well could be. I got the clunk almost instantly from just beginning to squeeze my little 4" PVC pipe when I decided to get my med ball and do it right. No clunk.

Hang in there, bud. You'll come out on top.
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Ya I didn't think I was out of line, but I wanted to feel a clunk just because if I was I bet it'd feel good. :o

CountryLiftin said:
What happened bro?
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Did some retarded stuff and got my thumb/wrist screwed up. I can't grip anything so it makes lifting heavy pretty impossible. Still hitting what I can though.
 
bolt10 said:
Ya I didn't think I was out of line, but I wanted to feel a clunk just because if I was I bet it'd feel good. :o



Did some retarded stuff and got my thumb/wrist screwed up. I can't grip anything so it makes lifting heavy pretty impossible. Still hitting what I can though.
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Pick up some of those stupid looking hook/straps and pull 3x a week? hahaha.
 
Yesterday I had 4 eggs with 3 slices of american cheese for breakfast, a triple baconator no bun and a wendy's salad for lunch, and a pound of 80/20 beef with 6 eggs scrambled in, along with two tablespoons of peanut butter. I can't ditch the sweetness altogether.

I started out Wednesday morning at 218. Currently 222. What the hell?

My Wendy's was pretty bad, but usually it's triple baconator with large fries and large coke. Maybe the salad was bad. I dunno. I've always stepped on the scale every day, and seeing my weight go the wrong way brings back wrestling nightmares.
 
Had china buffet today. Unavoidable work lunch. Now I feel like I'm gonna fall asleep. Or in a coma.
 
herderdude said:
Had china buffet today. Unavoidable work lunch. Now I feel like I'm gonna fall asleep. Or in a coma.
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You can make a China Buffet work, if you can just avoid the Rice, Noodles, Egg Rolls, and Breaded Chicken things. I did that last night. Ate a ton.
And if the boss happens to be paying- so much the better...
 
jem6702 said:
You can make a China Buffet work, if you can just avoid the Rice, Noodles, Egg Rolls, and Breaded Chicken things. I did that last night. Ate a ton.
And if the boss happens to be paying- so much the better...
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Boss writes it off, so **** yeah. Unfortunately, that describes every single item on the menu.
 
6/12 Bodybuilding Day

Another hard day of work, so I'm putting off deadlifts.

BB Rows
185x3x20

Incline Bench
Worked up to 185x8
205x8
225x6
245x5

20lb hanging chain and pause 1" off of the chest for max tightness and stability. I've neglected these bigtime. They're definitely important, but they're hard on the ol' delts.

Seated Row
3x12

JM Press devolve to my press devolve to CGBP
135x4x20

As I couldn't get any more reps with good form, I switched the exercise to the easier version. It was tough.

Tate Press/Seated Curl
45x3x10/3x10
 
7/13 Meet Type Day

I was talking about all of the assistance I wanted to do, and Anthony and I decided to do a "meet".

Skwat
365 no no no
405 belt
425 belt wraps
465 belt wraps

Everything was smooth. I'm going to be very conservative picking my squat attempts for the meet, but as I'll upload and show later, 465 was smooth.

Bench
315 slow and quit there. Biceps and shoulders hurting from yesterday and from low bar squatting.

Deadlift
405. Tried 475 since I hit 455 last week. Got it a bit off of the floor but didn't want to grind through it.
 
Oh yeah! And then did some specialty stuff

Vogel Pullz from deficit
135+65x5
225+65x5
225+115x2

SSB squats to the floor
245x12 narrow
245x6 wide

Earthquake bench
Bar+88x2x12

Triceps Death
155x1 set chest/1board/2/3/2/1 quit

Pretty good. Gotta work on loosening up the bi's and internal rotators. Will do the rest of meet prep with an SSB and this whole session took ~2hrs. So I'm not worried about my deadlift or my bench.
 
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