13 Weeks to RPS Rawdawg Nats: Herder's PUUUGHE Comeback
- Thread starter herderdude
- Start date
bolt10
Well-known member
:lol: same...
herderdude
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Keep the final results to yourself futhamuckas! I have errands!
herderdude
Well-known member
8/1 Learning/Tweaking Day
Bench
225x18 bitched out because of the burn. PussC
295x3 nice
315x2 tough
Benching is much easier on the brachialis when I have a wide false grip. Wide false grip it is.
Press
135x5
155x2x5
185x0
Pressing muscles are flamed out.
Band assisted chins
16,15,13
Damn I'm good. Lol.
Squat (no no)
185x1
275x1
345x1
385x1
415x1 PR
Paul Carter's "Fix your low bar squat" is going to save my brachialis. Squat form was really nice today.
Deadlift
Up to 405
After learning to create hamstring tension earlier this week, quick-dropping my ass released all of it. Today I worked on bringing my hips closer to the bar while keeping hamstring tension. If this comes together in time, I'll be pulling 500 at the meet.
Tomorrow will be a curl pump bro workout. Bis, tris, delt raises, leg extension/curl, flyes if I can. Lats (of course), and pullaparts and pulls to the face.
Bench
225x18 bitched out because of the burn. PussC
295x3 nice
315x2 tough
Benching is much easier on the brachialis when I have a wide false grip. Wide false grip it is.
Press
135x5
155x2x5
185x0
Pressing muscles are flamed out.
Band assisted chins
16,15,13
Damn I'm good. Lol.
Squat (no no)
185x1
275x1
345x1
385x1
415x1 PR
Paul Carter's "Fix your low bar squat" is going to save my brachialis. Squat form was really nice today.
Deadlift
Up to 405
After learning to create hamstring tension earlier this week, quick-dropping my ass released all of it. Today I worked on bringing my hips closer to the bar while keeping hamstring tension. If this comes together in time, I'll be pulling 500 at the meet.
Tomorrow will be a curl pump bro workout. Bis, tris, delt raises, leg extension/curl, flyes if I can. Lats (of course), and pullaparts and pulls to the face.
herderdude
Well-known member
Here's my last two days, dwarfed by the giants of the IPF:[video=youtube;1I9TQ_UQmk0]http://www.youtube.com/watch?edit=vd&v=1I9TQ_UQmk0[/video]
Unreal that Konovalov was five pounds away from 2600. The only people I can think of that have totaled 2600 single ply are Brian Siders and Yevgeny Yarymbash, and those guys are legendary.
Unreal that Konovalov was five pounds away from 2600. The only people I can think of that have totaled 2600 single ply are Brian Siders and Yevgeny Yarymbash, and those guys are legendary.
herderdude
Well-known member
I'm scared to death about the benching! If it were like it was on Saturday, I wouldn't worry about anything. But every day is different.
The lowbar trick is: Learning how to keep my upper back tight without packing my hands in too tight and letting the bar rest on my rear delts instead of resting on my arms. That's why the elbows are back and the head is forward compared to previous squats. I went from pinkies on the ring squatting to snatch grip squatting. It seemed to fix my squats, too. Today they were just so much better than the last time I squatted.
I noticed the butt wink, too. I'm guessing it was because I didn't do any prep work on myself today except letting my brother smash the hell out of my left brachialis.
herderdude
Well-known member
Another thing I just thought of with that World Games meet: It was a one-flight meet.
Those guys hit their totals in about two and a half hours. I don't know if I could get warmed up, get into full gear, and lift in that period of time. Certainly not if my shirt were tighter.
Those guys are IN SOME SHAPE!!
Those guys hit their totals in about two and a half hours. I don't know if I could get warmed up, get into full gear, and lift in that period of time. Certainly not if my shirt were tighter.
Those guys are IN SOME SHAPE!!
herderdude
Well-known member
No, yesterday was the last day. I just realized as I was thinking about it: Holy ****, that **** went FAST.
herderdude
Well-known member
Very unmotivated today. I hit five sets of Bulgarians from bodyweight up to 165x6, which is a PR. Then I did sissy squats on my squat machine and then it was time to go. That's ok. I'm kind of running myself into the ground a little here anyway.
herderdude
Well-known member
This is true. I've been going heavy every week for the past six or eight weeks. I'm really glad I started off slowly this cycle working up in volume. We'll see if I recover and perform on meet day and that will determine if I did it right. It's hard to go by feel. It seemed like days I was prescribed to go light I felt amazing, so I went heavy, and then I obviously went heavy on set heavy days. I have my eyes on an offseason program written by Matt Vincent that's high volume and low intensity.
napalm
Well-known member
The wall is just ahead brother, make sure you see it...
herderdude
Well-known member
Yeah, I feel it todaay. It's time to get real mobile and practice my lifts at ~40%. EDIT: Not today, next week.
And NO LIFTING THE WEEK OF THE COMPETITION. Just going to keep working out the hip flexor/lower back kinks, let the brachialis heal, and go out and kill it.
herderdude
Well-known member
Also, I'd imagine I'm going to have to cut a little to make 220. I'm making recovery a priority and going off of the carb restriction and I currently weigh 217. No chance of me recovering from overreaching on a restricted diet.
herderdude
Well-known member
Shopping for horse stall mats. What do we think is a good surface area for blocks to pull off of? I'm thinking 2x2 or thereabouts. Double up 2x12s for a 4" block pull, double up mats for 2" block pull, and stand on mats for deficits. If I chop 'em 2x2 I'll have 12 squares each 3/4" thick.
herderdude
Well-known member
That's what I'm thinking. I'm wondering how it's going to go with two deload weeks, though. I know I shouldn't push this upcoming week because of how I feel, my current strength levels, motivation levels, etc. What do you think about a light isolation week and then a week off? I don't hear or see anything about two weeks of cool down before meet day.
CountryLiftin
Well-known member
I do week 1 at 5-3-1 @65% and a true Deload the week before.
herderdude
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That's a good-ass idea. Hit up a deload and then hit up an 85% TM 3x5 at 65%. Three jack shyt workouts and call it a day.
CountryLiftin
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Bingo. And either way should work. You could do the work sets this coming week an a true workout right before. Depends how you do after a week off. Some guys really suck after they sit for a week so you might want the active week right before
herderdude
Well-known member
That's probably what I should do. I am one of those guys that sucks after a week off. I worked up to a max pull two days before my first meet.
CountryLiftin
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Get it done. Got a plan now. Time to execute and kill it.
NomZ
Well-known member
Some lifters I've heard will take deadlifts off for the 2 weeks prior, so I don't see why it cannot be done.
65% and then 50%, make them as fast as possible and focus on practicing commands.
herderdude
Well-known member
Welcome, guys. We still have the meet in two weeks! I'm mostly going to stay loose and recover until then. I'm beat up.
herderdude
Well-known member
8/5 Deadlifts
I hit three sets of five at 315. They were terrible. I hate pulling deadlifts for reps. Maybe my giant sopping rep deadlift khunt is why I'm not a consistent 500lb puller.
Then it was 3x8 fronts at 135 and then several sets of 5 low bar. I went from inside shoulder width to sumo wide and everywhere in between. Apparently I'm mobile enough to keep my knees tracking properly at sumo width. So that's pretty awesome. Press or bench tomorrow. That's gonna be a true 40%
I definitely feel myself getting tightened up from inactivity/beat up-ness. Since I reintroduced carbs, I'm up 8lbs. Damn.
I hit three sets of five at 315. They were terrible. I hate pulling deadlifts for reps. Maybe my giant sopping rep deadlift khunt is why I'm not a consistent 500lb puller.
Then it was 3x8 fronts at 135 and then several sets of 5 low bar. I went from inside shoulder width to sumo wide and everywhere in between. Apparently I'm mobile enough to keep my knees tracking properly at sumo width. So that's pretty awesome. Press or bench tomorrow. That's gonna be a true 40%
I definitely feel myself getting tightened up from inactivity/beat up-ness. Since I reintroduced carbs, I'm up 8lbs. Damn.
herderdude
Well-known member
Agreed. Also, I did the Agile 8 this morning before work. I was sweating ballz and breathing hard for a few minutes afterward. Damn, I'm fat.
CountryLiftin
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I think learning to push out the last hard reps on heavy deads helps a lot with pulling a super heavy pull but that's just me and I like the pain a little too much 
PalmFist
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Making me happy that I'm cutting. A little over two months ago I almost made it to 220, then my appetite crashed and I said fck it I like being able to tie my own shoes. Working down to 190 now and still progressing...
herderdude
Well-known member
Lol. Any time I get up over 230, I have a hard time with footwear. I'm trying to keep it tighter here, but I didn't give myself enough time to make 198. Next time out. I'm trying to build my strength up over a lighter bodyweight so my body composition is such that I CAN tie my shoes next time I'm at 235.
That being said, I had between 6,000-8,000 kcals yesterday. Chinese buffet for work lunch, and it was Dad's birthday. He wanted to go to a different Chinese buffet and my brother bought him the richest, most decadent cake I've ever had. I was 228 last night. Back to 225 now.
jimbuick
Legend
I wanna weigh 280, and still tie my shoes.
Strong as fuk.
Look like Mariusz Pudzianowski.
CountryLiftin
Well-known member
My opinion is eat as much relatively clean food as you can and workout hard, and let strength be your focus. Most people can't physically eat enough (clean food) to get too fat while being active all day and lifting hard. At least I know I can't. You have the right idea though build big lean mass. That's where I am, and it's slow gains in terms of weight but totally worth it.
herderdude
Well-known member
Lol, I once put on 10 pounds in a week during a three-a-day wrestling camp. People were eating like me just to keep weight on, and I went from 190 to 200. I'm one of those people that can out eat my activity level. I'm entirely of Eastern European descent. Genetically, every single calorie I eat is dedicated to providing a warming layer of blubber. From January to April of 2012, I was eating 2200-2500 cals a day, working with a personal trainer who had me doing high rep compound movements and HIIT 3x/week, and doing BBing training with my buddies 4x/week, and the lowest I got was 195. I have to have all factors of my diet and training on point to get my weight where it needs to be.
Up until I decided to cut for my meet, I had given up on being lean and keeping my weight in check. That was until the day I weighed 240. I was so bloated I couldn't close my hand and I went a whole weekend without shoes. It was an "oh shyt" moment.
CountryLiftin
Well-known member
That just seems crazy to me. I can't get skinny and I cant get fat. I just stay where I am and gain or lose 3-4% TOPS BF.
aceroni
Well-known member
oh, you can do either just fine. All diet buddy.
trust me this is coming from a guy who started lifting at 110, worked my way up to 185 over many years, then force fed myself to 210. No anabolics necessary.
I got tired of being fat so over the past few months I've cut back down to 180, leaner than ever.
I know many people are against the bulking and cutting cycle these days, but as a hard gainer I've found it to be very beneficial, as long as you add the weight slowly, and lose out slowly you'll make great progress.
As long as you do the above and just focus on getting stronger, you'll be gaining the right kind of weight.
herderdude
Well-known member
In high school, my first bulk was freshman year. I was trained by a superheavyweight national level bodybuilder and under him I went from 155 to 197 and then cut back to 171 for wrestling. I alternated between 205-215 in the summer and 171-184 in the winter for the next 6 years. It seems like as a result, my weight can be resistant to normalization. I also think I eat more calories than 99% of the general population and most of the people on here.
aceroni
Well-known member
It's not that I even count calories, but in my head I KNOW where my macros are at for each meal and how much more or less I need to hit for the day to achieve my goals
Edit
Btw if you haven't been following my log, carb cycling is the way to go for slowly adding and losing weight while keeping insulin sensitivity /resistance in check
Edit
Btw if you haven't been following my log, carb cycling is the way to go for slowly adding and losing weight while keeping insulin sensitivity /resistance in check
herderdude
Well-known member
Can you link me? I didn't realize how insulin resistant I'd become until I went four days without carbs and hit the chinese buffet about a month ago. I thought I was going to die. That's when it hit me that I shouldn't be able to waddle out of a buffet and feel fine.
PalmFist
Well-known member
Ha. Sounds like me. I've tracked plenty, don't get me wrong, but I've gotten to the point where I just add up the numbers in my head now. It's much less accurate but I'd be willing to wager I come in around 10% give or take of where I want. Completely agree with carb cycling. Very efficient weight management system
aceroni
Well-known member
It started out as a supp log for anabolic pump but has turned into a training and somewhat diet log
Invalid Link Removed
CountryLiftin
Well-known member
No offense, but not everyone is the same. Just like Herder puts on fat easy, I don't put it on easily. I don't lose it easily either. I've eaten 7k calories a day and stayed under 15%. Carb cycling, IF, anything you want, never get bellow 8-9%. Part of it is activity level, part of it is diet, part of it is hormonal and biochemical, but it all adds up to one big picture.
IMO, bulking and cutting is the biggest waste of time, for me. It may work for other people. I would rather stay at 12% and eat how I want and be strong all the time. I have no desire for anything else.
For the record when I said I can't get skinny or fat, I didn't mean it as it's impossible. I meant the way I eat, the way I train, and the way I live doesn't allow for me to fluctuate anymore than that. It really is about a lot more than diet, although what when and how you eat forms the basis of your body composition. Thanks for the advice though.
aceroni
Well-known member
Good post. Well said. Here to discuss ideas not argue, so no offense taken man
Edit: I am stronger when I'm fatter, but as long as I cut slowly I do not lose any strength, hell, if I clean up my diet I might even get a little stronger
But for me, the bulk/cut is the only way I can accrue mass. staying lean takes too damn long to gain size
CountryLiftin
Well-known member
I didn't take offense and didn't mean to sound argumentative so I apologize if I did. If I try to bulk/cut, it takes my body what seems like a month or two to "change gears" otherwise I make dirty gains or I just lose muscle depending if I am bulking or cutting. I have done them all and I find a nice solid recomp has the best results over time for me personally.
It's good to hear that you have found something that works for you, that's what this lifestyle is all about. Keeping an open mind and finding what works best for the individual.
It's good to hear that you have found something that works for you, that's what this lifestyle is all about. Keeping an open mind and finding what works best for the individual.