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

Hahahahahaha when I get some back muscles I'll do a no hands squat! The deficit vogel pulls were like a squat to good morning type thing. Probably should've done those from about 4" up. They're frickin brutal.
 
Here's my week of training, in a swift manner:

[video=youtube;DG1Wp0JeS4A]http://www.youtube.com/watch?v=DG1Wp0JeS4A[/video]
 
You can't see California without marlon Brando's eyes, man.

Nice compilation. Last exercise looked ridiculous lol
 
Sean1332 said:
I like the idea of doin a video like that man. That's cool.

Good work
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I figured if Duffin does it with all of his jaw dropping lifts, why would I bore you guys with my warmups and accessories?
 
jimbuick said:
That's one more time than I will ever do them.
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Aw, man. You gotta try them. If I were fresh, I would have given them more of an effort. Those would be good in the 5-8 range for running some bridge cables along your back.
 
herderdude said:
Aw, man. You gotta try them. If I were fresh, I would have given them more of an effort. Those would be good in the 5-8 range for running some bridge cables along your back.
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You see, I would, but I'm jammed up, totally off the grid you know?

I've got this thing.

If I had my thing in front of me, I could tell you what it is. But I know there's a thing.
 
jimbuick said:
You see, I would, but I'm jammed up, totally off the grid you know?

I've got this thing.

If I had my thing in front of me, I could tell you what it is. But I know there's a thing.
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Hahaha. When you find that thing, put it on your back and squat it for reps. I hope your thing isn't a car, though. If it is, though, I stand by what I said. For reps.
 
7/15 Rep Deads

Equipment was left at home, so I decided to try to set a no no rep PR.

Deficit Pulls
Worked up to 405x4
455x2

20 shy of PR. PR was achieved weighing 240 (I'm now 220), on test and SD (current stack doesn't compare), having had ~400-600g carbs (today was 50g), and it was 50 degrees and an easy day of work (today was nine hours of ball busting @ 90-95). So, I'll take it. And I guess two months removed from severe back injury is something, too.

Back was a little sketch, so I quit pulling.

Oly Squat/Rev Hyper
315x2x3
335x3x3

GM
225x3
275x2x3 PR

275 was a little sloppy. My butt dipped at the bottom of most of the reps. Last time I GM'ed 275 I had reverse bands and a tight belt, though.

Front Squat Holds
345x3x20s

Took big gulps of air each set. I had a hard time getting really good air with my 465, so I focused on that. Just adding to the core element.

Walkout
475x10s

Again, big gulps.

Pendlay
225x2x5 good form
245x5 loose form
185x8
135x8 snatch grip, 2s hold at top

Pull-Up/Band assisted
BWx6/8

Band assisted pull-up
8x3

Took about an hour and a half. I would have liked to have done more pulling, but Oly squats help me off of the floor. I noticed that I was doing rep challenges before I hit 525, so I'm mixing it up.

I had been doing my deficits from the bottom up to engage the glutes and hams, but that's causing me to pull high-hipped. I have big quads, so I need to get my butt down and get leg drive. So today I did top-down deficit pulls. I'm gonna open at 455 and I'm thinking I can hit 500 at the meet, maybe a little more. I'm thinking 515/350/500 should be close to what I get. Just gonna try to go 9-for-9.
 
Thanks guys. Wasn't feeling 100% going in, but I will take it. The GMs weren't the smartest choice, but 225 was just a little too easy. Maybe I'll do them toe elevated so I get a little more hamstring and glute stretch. Maybe next training cycle that will help me off of the floor.
 
Pendlay Do-Wins and EFS tanks coming in tomorrow! Hopefully one month of squatting in Oly shoes will be enough to get me used to them. I'm obviously still bringing my chucks to the meet, so they'll be there. Friday I'm going to gather a few spotters (to pull pins from the rack) and practice setting up monolift style, since that seems to be how RPS does it.
 
herderdude said:
Pendlay Do-Wins and EFS tanks coming in tomorrow! Hopefully one month of squatting in Oly shoes will be enough to get me used to them. I'm obviously still bringing my chucks to the meet, so they'll be there. Friday I'm going to gather a few spotters (to pull pins from the rack) and practice setting up monolift style, since that seems to be how RPS does it.
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Do-wins! Was there a sale on them anywhere? I picked up EFS's $10 tshirts the other day. They look much cooler than my old man VS's. It took me maybe 2 sessions to find the stance I wanted with the Oly shoes. I think they make it harder for me to sit back though, but easier to hit depth. Wear them for leg press and front squats (sure you know that tho). They even helped my OHP.

< big fan
 
Sean1332 said:
Do-wins! Was there a sale on them anywhere? I picked up EFS's $10 tshirts the other day. They look much cooler than my old man VS's. It took me maybe 2 sessions to find the stance I wanted with the Oly shoes. I think they make it harder for me to sit back though, but easier to hit depth. Wear them for leg press and front squats (sure you know that tho). They even helped my OHP.

< big fan
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No sale on the shoes, I just knew I needed them for awhile because hitting depth in my workboots felt like a quarter squat. Chad Smith finally put me over the top on one of his 1 minute Q&As. I moved my stance out maybe 6" in my workboots (so I didn't have so much forward lean) and it went peachy.

Having a monolift at the meet so I can get my air BEFORE there's 500lbs on my back AND getting depth easier will be marvelous. I'll still do walkouts because they're helping the core tremendously.
 
napalm said:
My entire wardrobe consists of EFS shirts, my wife just shakes her head...
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The sales are ridiculous! I bought four tanks. I'm just getting started, but I'm well on my way.
 
Bought that "Science of the Bench Press" e-book by monster bencher Josh Bryant. Gonna work on some of his methods today, namely Post Activation Potentiation, Compensatory Acceleration Training, and possibly some isometrics (he especially recommends them for last-minute meet prep). Only maybe a quarter of the way through the book. Very good and thorough info, and it's only $11 or $12.

I'm thinking work up to 335 (will cut at 315 if it's hard) and then hit some speedwork at 255 and then isometrics. After that, I plan of fu(king shyt up for another hour and then sleeping until noon.
 
7/17 Explosive Bench

Worked up to 315x1. Hit it good, little pain on the descent.
350x1 this was a 6 second grinding-ass bitch.

245x5x3 wore out quickly on these.
225x5x1 5 second Isometric at the sticking point (2-board) then drop to chest and finish rep.

3s Pausers (Lilly) 225x2x3

Front Raise 3x10

Dips/Inverted Rows BWx3x10

Rolling Tri Ext (swiss bar)
60x10 narrow handles, feet up
80x10 wider handles, feet down
100x7 wide, down

Usually I do DB rolling tri. I let my elbows "get the ball rolling" on those, and that's how I thought they were done. I watched Kabuki hit some today and decided to try this way. These are approximately 37352984 times better. Killer exercise.

Lopsided Farmer's Walks
90#/70#x80yds Both sides/switch hands

I learned some things today.
1.) Nine hours working in the sun doesn't only affect legs, it can also affect benching.
2.) Should have waited for my day off tomorrow.
3.) I've been sleepwalking through my bench press workouts this whole training cycle.
4.) Josh Bryant knows his ****.

Today was absolutely devastating. Previously, I had thought this kind of full body pain, fatigue, pump, and satisfaction could only come from trying to set your five rep max in the squat or deadlift.

Hopefully it's not too late for this meet to see some bench progress, because there is definitely bench progress to be had.

I'm going to have to sit down and read the rest of the book to get my next three sessions laid out. The RPS record for Junior 198 in the bench is 355. I may have to starve and spit and sweat my way down and make a run at that record.
 
Sean1332 said:
WTF!?!? I thought you were like 28 or some **** this whole ****ing time. You big strong SOB!
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Hahaha nope. Actual age is low, but my training age is way up there.
 
I feel like I need to explain the isometric benches, too. It wasn't "pause halfway through your rep."

It's "blast it up to your brother's hands (or a power rack's pins) and press against it like he's trying to murder you with that barbell" then drop and drive.
 
Sean1332 said:
I just put the bar on my back and squat..
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That sounds right to me. Now that I think of it, Dan Green squats about as low as it gets and sumo wide, and apparently Oly shoes aren't good for wide squats either.

If they don't help my squat, I'm picking up weightlifting. I didn't spend $130 for nothing, that's for goddamn sure.
 
Something like this:

[video=youtube;3G6py82MyVU]http://www.youtube.com/watch?v=3G6py82MyVU&edit=vd[/video]
 
I thought about signing up for junior, but just opted for open.

I'm not gonna break any records or win my class, I'm just going to get as good of a total as I can.
 
jimbuick said:
I thought about signing up for junior, but just opted for open.

I'm not gonna break any records or win my class, I'm just going to get as good of a total as I can.
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You never know until you're there, man. I was the only guy in the Junior 242's my first meet. Hell, I got a trophy in the meet I bombed out at. A big obnoxious one, too. I agree, though. Just get your total. I want to see how I stack up to the USPA spreadsheet on totals, now that they have one that covers the Junior division.
 
herderdude said:
You never know until you're there, man. I was the only guy in the Junior 242's my first meet. Hell, I got a trophy in the meet I bombed out at. A big obnoxious one, too. I agree, though. Just get your total. I want to see how I stack up to the USPA spreadsheet on totals, now that they have one that covers the Junior division.
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Meh, I still have a little over 2 years to compete as a junior if I want to.
 
What's been keeping me going through Carb Nite, you ask? For one thing, my attrition has been shyt. I've had two days already where I had too many carbs. I've decided not to let that derail me, I just start over again.

But the main thing is this:

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olive oil for pan
1lb 80/20 ground beef
1/4lb hot sausage patty
9 eggs

Oil the pan. Bust up and season the shyt out of the ground beef and sausage patty. Brown it up, then drain the fat (there's already enough with the eggs n'at). Beat eggs in separate bowl. Also season the shyt out of eggs (the Wal-Mart 80/20 is quite lifeless). Throw the eggs in and scramble everything up. That's dinner.

Note: This is generally too much for the average human stomach. If this is the case, pop in some Copenhagen immediately after the meal, to induce anabolism and ensure nutrient uptake. Also I am not a skilled, creative, or patient cook. So this is what I make.
 
jimbuick said:
Meh, I still have a little over 2 years to compete as a junior if I want to.
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There you have it. Eric Lilliebridge also has almost an entire year to compete as a junior. It's a matter of choice.
 
Still an old man to me ;)



I thought you were upper 20s as well.
 
jimbuick said:
Yeah, I ain't even 21 yet :shocked:
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Damn! I thought I was getting to know all of you gheys and here we are learning SO MUCH ABOUT EACH OTHER. Isn't this fabulous?
 
Sean1332 said:
My wife asked what I wanted for my bday. I'm an ******* and texted her EFS links
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Lol, "Yes, I'd like briefs, suit, and shirt . . . Yes, the Metal Jack line . . . I know it costs as much as a car . . . I know the color is hideous, I just wanna total BIG! Fine, I guess I'll settle for the tank tops on sale."
 
You guys are all younger than I had thought.


Congrats to you all for finding the sport at a young age. Definitely gonna help you guys out.
 
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