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

You were all going to see this tomorrow, but I figured I'd get it out there, here Kabuki shows a newer squat warmup that I haven't seen done yet:

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Some news for you guys. I have a lot going on this week, moving my brother off to college, a court date, and a huge day at work on Thursday involving setting poured concrete walls for the foundation to a new house. As a result, I have canceled my entry into the Nationals this weekend. Instead, I will be competing at Lexen Xtreme in Grove City, OH (the one and only) on the NEXT weekend (August 24th). It actually works out a lot better as it's an hour and a half closer, I will have free lodging, and I get to see my best friend for the first time since the Arnold. This also gives me a week to hit my openers (except bench), as I was a little nervous about backing off of the weights two weeks in a row. Later today I will be working up to 455 on deadlifts and then 495 with a reverse band. I added some glycerol to the mix (got it at the drugstore, hell yeah) for training today. I'll probably pull, pause pull, hit stiff legs, Oly squats, DB rows, and high rep curls and possibly hit up some farmer's walks or tire flips at the gym where I use all of their specialty equipment.

I'm super excited to be heading out to Lexen and seeing my best friend and his family. Also, since I won't be doing the meet this weekend, I'm already paid up for the XXX meet in Columbus on December 14th!
 
Well that's good/bad news. Just another week to focus and then kill it. Get some!
 
CountryLiftin said:
Well that's good/bad news. Just another week to focus and then kill it. Get some!
Click to expand...

Mostly good news. I feel great about the situation I'm getting into. I get to feel the weight in my hands and then lift big at a bigtime location. Nobody knows where the AMVETS Post is in Amish country, but everybody knows about Lexen.
 
Haha very true, just don't let the change of plans throw you off. I know you stay focused, I'm excited to see you kill it at this meet. Just stay motivated and work hard this week even though it's busy/stressful.
 
8/12 DL Opener

Deadlift
Worked up to 455x1
Reverse band 500x1 (65# from bottom, 45# from bottom of knees, unloads right above knees)

GMs (dl stance)
135x2x12
185x8

Oly Squat (paused)
225x2x12

Pull up
BWx6x3

DB Row
115x8x3

Mace Swing
Idk, I just did it.

BB Curl
45x3x15

Tire Flip
1:15 (8 flips)

Farmer's Walk
Heavy parts unknownx~200ft (50s)

455 moved surprisingly well. 500 was slow but steady. Assistance is assistance, felt strong but a little sore in the upper hams and the lumbar. That little tire still whooped me with proper technique. It's hella short. Farmers went well. Happy to do more than two exercises in a session.
 
Good luck and nice lifting today. Time to get focused and dialed in for the comp. :cool:
 
Fun looking workout there.
 
napalm said:
relax this week bro, get your mind and body straight...
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I switched meets and moved back a week. I'm just tuning myself back up to the heavy stuff since I took two weeks off of heavy lower body. I totally agree with you, though. Two short weeks of deloading isn't enough to heal the demons I've brought up from this training cycle.
 
Here's the day. My 455 was pretty smooth, but my hips got away from the bar. Gonna just keep working on that in the future. Tightness was good at the bottom, I REALLY cranked into my starting position. That little tire kicked my ass again as you can see, and I hit myself twice with the mace. I definitely was not doing that right. The chick crankin away on the airdyne in the background of my mace vid is doing her first meet in October. She's a badass that's has amazing conditioning and mobility AND pulls 365.

[video=youtube;3bG-CMqXm58]http://www.youtube.com/watch?edit=vd&v=3bG-CMqXm58[/video]
 
rob112 said:
Awesome video up date man!
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Thanks, bud!

Another note for you guys: as you know, I did the Brandon Lilly bloat cure today. It was amazing! I mixed 1tbsp liquid glycerin (it's labeled as a skin protectant and I found it in the first aid section of the rite aid), with 1500mgs of taurine, a little bit of salt, and a little bit of sugar. Immediately, I started pissin, like, every half hour. After rehydrating from my sesh, I'm down 5 lbs and back on weight (225 to 220). Also looked a touch more jacked as the session went on.
 
I just puked my guts out for a day and did that too. May not be for you though. Results may vary.


Let your shoulder sag a little more while staying tight if you can, and sit back more over the bar. Not lower but backwards. You should fall on your butt doing it with an empty bar. That's the key to a strong rip off the floor. Your shoulders are in front of the bar a few inches on your pull, see that? You want to be ideally directly over the bar if not an inch or so behind initially. Otherwise you're pulling against yourself. If you can fix that up I wouldn't be supposed to see you rip 500 like cake.

Also get your hands in as tight to your knees as you can manage. Closer =longer which means less distance you have to pull. Also pushing the knees out into the arms seems to help me pull somehow.

I know it's kinda close to your meet but try this out with some lighter weight and I think you'll notice a difference.
 
CountryLiftin said:
I just puked my guts out for a day and did that too. May not be for you though. Results may vary.
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Yeah, but I could walk out to the road and pick up this possum that's been chilling here for the last week and eat the parts the buzzards didn't even want and I still wouldn't puke. I have a cast-iron stomach. Trust that I know what part of my uvula to press on if I had to, too. I could lose eight more pounds by midnight with techniques I'm very skilled at, but 1.) I don't want to. and 2.) I'm not sure I could get the water out of my hands and feet. The game changes a lot once you get above 220, just you wait and see.
 
herderdude said:
Yeah, but I could walk out to the road and pick up this possum that's been chilling here for the last week and eat the parts the buzzards didn't even want and I still wouldn't puke. I have a cast-iron stomach. Trust that I know what part of my uvula to press on if I had to, too. I could lose eight more pounds by midnight, but I'm not sure I could get the water out of my hands and feet. The game changes a lot once you get above 220, just you wait and see.
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If I get there I better be stacked as hell. I'm too chubby now and 30 pounds away lol. I know you do I was just playing. Vomiting is not the ideal way to lose weight.

See my edited post^
 
CountryLiftin said:
If I get there I better be stacked as hell. I'm too chubby now and 30 pounds away lol. I know you do I was just playing. Vomiting is not the ideal way to lose weight.

See my edited post^
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You're right. I'm squatting it up instead of pulling and not driving my head back to get the bar off of the floor, and that's causing me to get rocked over forward. I had an awesome groove going on them before, but now I'm pulling-dumb. I used to pull like KK rounded as all hell in the thoracic, though only at about 5% of the awesome level. That was the only way I could move anything above 405. I quit because I don't think it's a sustainable practice for my lumbar spine. So I'd say I'm stronger now, I just can't rip the bar the way I'd like to. Still happy the way it moved on a regular old low quality bar.
 
herderdude said:
You're right. I'm squatting it up instead of pulling and not driving my head back to get the bar off of the floor, and that's causing me to get rocked over forward. I had an awesome groove going on them before, but now I'm pulling-dumb. I used to pull like KK rounded as all hell in the thoracic, though only at about 5% of the awesome level. That was the only way I could move anything above 405. I quit because I don't think it's a sustainable practice for my lumbar spine. So I'd say I'm stronger now, I just can't rip the bar the way I'd like to. Still happy the way it moved on a regular old low quality bar.
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Yeah man and ill say don't train like that too. I realized a few weeks ago my bad dead days I was trying to squat the bar and good days I was pulling it. That's why I didn't pull well last week. Watched my videos and sure enough terrible setup. I was laying over the bar. Sit back and drive the hips under and in forwards, let it ride up your shins and finish. You can do it with a flat back you just have to consciously set up and make sure your not sacrificing position for the flat back. IMO a little bend is gona happen and that's good-it helps pop the bar up. By a little I mean VERY LITTLE. Some guys got a long torso and it makes this very hard to do. I think your built right to be able to set up right and destroy. Honestly you focus on that and everything else goes well and you can retire 455 as an opener.
 
CountryLiftin said:
Yeah man and ill say don't train like that too. I realized a few weeks ago my bad dead days I was trying to squat the bar and good days I was pulling it. That's why I didn't pull well last week. Watched my videos and sure enough terrible setup. I was laying over the bar. Sit back and drive the hips under and in forwards, let it ride up your shins and finish. You can do it with a flat back you just have to consciously set up and make sure your not sacrificing position for the flat back. IMO a little bend is gona happen and that's good-it helps pop the bar up. By a little I mean VERY LITTLE. Some guys got a long torso and it makes this very hard to do. I think your built right to be able to set up right and destroy. Honestly you focus on that and everything else goes well and you can retire 455 as an opener.
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I definitely plan on never pulling 455 in competition again, but I'm being conservative since this is my first full power meet, and I know already that my third deadlift is going to be one of the hardest things I've ever done. I'm going to learn a lot about myself in those 15 seconds, it'll be something akin to a religious experience.
 
herderdude said:
I definitely plan on never pulling 455 in competition again, but I'm being conservative since this is my first full power meet, and I know already that my third deadlift is going to be one of the hardest things I've ever done. I'm going to learn a lot about myself in those 15 seconds, it'll be something akin to a religious experience.
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Damn right man. What are you planning for 2 and 3?
 
CountryLiftin said:
Damn right man. What are you planning for 2 and 3?
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Going by feel, I'd say 495 for 2 and then totally by feel on 3. When I had them going on (and I was weighing 240 and on test and SD) I opened 475 like it was speedwork, took a second of 505 for a 5lb PR and got pitched forward a tick at the knees but finished out, and then since I got pitched forward I was conservative on my third and went 525 like this:[video=youtube;hk5h3xgKPr8]http://www.youtube.com/watch?v=hk5h3xgKPr8[/video]


EDIT: Now that I see that video, I'm definitely going one notch tighter on my belt for deadlifts. It creates a springing action if I get the setup right.
 
Sounds like a plan man. You'll be tearing them up this time around.
 
I planned on testing my ammonia caps and getting some squats in before my gym ride left for college, but he had to pack and my low back was really sore. I'll hit 'em up tomorrow or the next day. Then some OHP on Friday and it's cruise control for real this time.

I have a hard time taking it easy in the gym, as I always think of something I'd like to work on. I hate taking the week off, too. I definitely feel tight, beat up, and weak if I don't get some physical activity in.
 
8/14 Squat Opener

Squat
Barx3x5
145x2x5
255x3 then start taping
345x1
395x1
435x1
465x1

Had plans of hitting 510 with hanging bands, but today wasn't the best day for me. Couldn't quite get loose, and I can't walk out of those traditional power racks. It was the same model of power rack I got hurt in last time, though at a different gym. Was definitely thinking of that.

If I had to walk out at the meet, I'd keep my feet in closer to start. Hopefully I get some monolift practice at the meet.

Wraps were plenty tight for my last single, semi tight for the other two. Had to borrow the one guy's belt, mine is way too loose right now.

After that I did a one-set low intensity circuit of standing ab wheel, ham curls, hack squats to the floor, back extensions with a barbell on my back, a la Klokov, and that was it. Feeling better now than I did after deadlifts, though I always feel like hell when I have to stretch my wraps by hand and wrap myself (I don't trust anyone else to wrap me). So, during was horrendous, but after feels like a dream. Comparatively.

Here's the skwaats:

[video=youtube;w96ETv-Z5Zs]http://www.youtube.com/watch?v=w96ETv-Z5Zs&edit=vd[/video]
 
I noticed they pulled in a little once you started coming up. I just watched your last squat.
 
A little knees coming in is fine, yours looked a little more than that on some sets. Dan Green recently wrote an article about knees coming in over the foot recently being advantageous.

That width feel good to you though?
 
NomZ said:
A little knees coming in is fine, yours looked a little more than that on some sets. Dan Green recently wrote an article about knees coming in over the foot recently being advantageous.

That width feel good to you though?
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Yeah, that's about where I like it, heels at the outside of the shoulder. My focus was off and I just wasn't getting all of my form points down. I was just thinking about hitting depth and being fast.
 
Hit some pulls, SSB sumo box squats 225+90chain for 3, 20 rep hack squats, and 100lb hyper deadlifts. Worked up to 440. Form was much better, uploading now.
 
[video=youtube;iwtidwkKyEE]http://www.youtube.com/watch?v=iwtidwkKyEE[/video]
 
Hips were where they needed to be but the back was a little too round. Shoulder are a little more over the bar so that's an improvement but you can make more. Rep looks solid and good speed.
 
That slightly round back is easily fixed by taking a little more time getting set up. That rep was easy...
 
Thanks, guys. I don't know why it has to round so much, but I feel like I totally mess up on many fronts whenever I flatten my back. I've done so many light reps this cycle, sometimes the heavier ones feel really slow.

The actual slow guys were the SSB squats with heavy chain. I inverted this SSB so the weights were wayy in front of me, and my upper back was smoked and my hips weren't torn up since the weight at the bottom was lighter.
 
A little round is okay you'll see it in a lot of my pulls. Honestly I feel like it helps Stretcg my back out from all the hard arching in the bench squat and OHP. If you get that chest up a little though it will put you directly over the bar and in a better position to pull. Try and spread your lats out and back and put your arms tight back against and into them at the side as you're setting up. That will give you a stronger base to pull overall as well as reenforce the strong chest and shoulder position.
 
8/17 Last Hard Day (BB Day)

Seated Press
135x8
155x8
165x6

CGBP
185x8
185+90chainx5
205+chainx5
225+chainx4

Dips
BWx8
BW+25x8
BW+50x8
Add slingshot
BW+50x12
BWx20

SSB Press
Bar (65)x8
115x8
135x8
155x6

Rear Delt Destroyer x 2 sets (this ruined them, I couldn't do pullaparts with a mini after this)

Band Assisted chins (mini)
3x8

Lat Pulldown
2x8

Cable Low Rows (light)
3x12

Bottom Up Facepulls
5x10

Squat Bar Curls
20,15,12

Today I completely burned out my pushing muscles, then I hit my pulling muscles until they couldn't do any more. Good sesh. The current pump is unreal.
 
Just now effed around with some grip stuff, too.

Hex Holds
30lbs x20seconds (18 seconds left)

Plate Pinches
Three 10# plates x30 count (fairly quick count, left gave out, right I put it down)

Hub Lifts
25# plate to a bench
 
They're sweet. I'm gonna buy a Captains of Crush #1 next time I have a reasonable amount of free money. I wanna be able to pinch 25s and do the hub holds with a 45. Apparently most pro strongmen can do pinches with the 45s, according to Derek Poundstone.
 
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