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

Wtf I didn't know you were doing a training sess w/ Brandon Lilly and the crew. Last I heard you were living in the Swiss alps in a room full of cope.

Friggin awesome man.
 
I was real close to doing the TWAJ, it would have been epic if I had decided to go too, but I couldn't swing it. :(

I got a cool meet up myself soon though. I bet right now you are getting ready for some epic benching and deadlifting. :D
 
bolt10 said:
I was real close to doing the TWAJ, it would have been epic if I had decided to go too, but I couldn't swing it. :(

I got a cool meet up myself soon though. I bet right now you are getting ready for some epic benching and deadlifting. :D
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Feasting like a Norse god at Valhalla first, and then epic benching and epic mobilization of the hamstrings so I can reach the bar. I'm gonna need a miracle to pull off a deadlift PR today boys and goils.
 
JTS crew....the givers of miracles!

Good luck. :)
 
Miracles are for hockey teams and a white condiment one smears on tuna.

To accomplish this, all you need to do is ask yourself " how much do I want this?"
Obviously if you think it might be a bad idea then follow your instincts, but don't sell yourself short. That's what momma told me, and who doesn't love their mom?
 
Bench today was rough from squatting yesterday. Hit 335 with a thumbs away from the slicks grip. I NEED to do more 1" from the chest pauses. That's why I lose tightness off of my chest. If you look at my logs, they were a staple when I benched 360. We had 4 PRs from two people. One girl pushed her bench from 75lbs to 90, and her boyfriend hit a 5lb PR at 370.

Deadlifts were NUTS. We did the Dan Green Deadlift party, which is outlined in the Cube Boss program. Here's how it went:

Deadlift from floor:
365x6x3

4" Block Pulls
415x4x3

4" Deficit:
315x4x2

That's SO many more reps than I've ever done in one session. And there were four of us just going one after the other, so it was fast paced. That will help my deadlift SO much. This was brutal and I almost barfed on my last set of deficits.

As a result of this weekend, I've decided to forego my venture into gear. I simply have too much left on the table in my raw work. I think I could total 1500 in the next 6 months if I follow the Cube Boss and implement the slight tweaks given to me this weekend. "If I can tell you one thing and give you a PR in a half hour, you've got lots left on the table."

If you guys ever get the chance to attend a seminar, DO IT. You will learn more in one weekend than you have in months. Your confidence and motivation will be through the roof.

Fun fact: Iron Mafia is in a guy's basement and 10-15 miles from a wal-mart or a town, and they boast two 2000lb totals and 6 elite totals. These guys don't bat an eyelash at a 600lbs squat or deadlift, and a 400lb bench is where you're expected to be. It's all about coaching and surrounding yourself with like-minded people.

Vids today were on my dad's camera. I'll upload them tonight when we get home.
 
The stuff I learned at mealtime and between sets would take hours to post. Brandon didn't put his fork down for an hour and a half this morning (on meal 2 of the day), and he was talking the whole time. The insights and stories were amazing. He talked about Benni's personality and how he ate a banquet tray's worth of mashed potatoes, he talked about Sarychev's pec injury (a stab wound) and how to eat for gains without becoming sloppy. I need to improve my nutrition and recovery and my gains will start popping again.
 
Can't express how difficult those deadlifts were. That was maybe 15 minutes of work, two guys were bleeding, and weaknesses were exposed. I was the second worst deadlifter in the group (by biggest meet deadlift) and I was the only one without hitches or grinders. I believe that's because 365 off the floor is easy for me, blocks are easy for me, and a 4" deficit is all quads, which is my wheelhouse. It was the volume and pace. Brandon goes from 0 to 800 in ten minutes on deadlifts.
 
While we were having breakfast at the Cracker Barrel, the topic rolled around to fat loss. The waitress asked about any fat loss tips, and this is where one of the best Brandon Lilly quotes came in, best quote I've ever heard for that matter:

"You want to frontload your carbs, eat them in the morning."

Waitress: "You mean bread and pasta?"

"You don't want to eat bread and pasta, you want fruits and vegetables. That said, can we get four dozen biscuits? Two with apple butter and two with gravy."

EDIT: I better turn my phone off before I blow up this thread.
 
herderdude said:
While we were having breakfast at the Cracker Barrel, the topic rolled around to fat loss. The waitress asked about any fat loss tips, and this is where one of the best Brandon Lilly quotes came in, best quote I've ever heard for that matter:

"You want to frontload your carbs, eat them in the morning."

Waitress: "You mean bread and pasta?"

"You don't want to eat bread and pasta, you want fruits and vegetables. That said, can we get four dozen biscuits? Two with apple butter and two with gravy."

EDIT: I better turn my phone off before I blow up this thread.
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EPIC
 
Yeah what rob said. if I came back to this thread and it ten pages longer with updates of what you've learned/experienced, I wouldn't be mad
 
Watching videos of Brandon Lilly deadlift without a shirt on (no homo) is ridiculous. Guy is stacked. You can tell his core is rock
 
ITW said:
Watching videos of Brandon Lilly deadlift without a shirt on (no homo) is ridiculous. Guy is stacked. You can tell his core is rock
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On Sunday, he got hot and spent the whole time at Iron Mafia with his shirt off. It's ridiculous how big he is. The amount of ink on his body is hard to fathom.
 
herderdude said:
Deadlifts were NUTS. We did the Dan Green Deadlift party, which is outlined in the Cube Boss program. Here's how it went:

Deadlift from floor:
365x6x3

4" Block Pulls
415x4x3

4" Deficit:
315x4x2

That's SO many more reps than I've ever done in one session.
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Ha ha fun stuff eh and good bit of work there Herd. Does not look like a lot written, but when ya do it, weeeeeee haaa ya feel it.
Bet you slept good last night?!? and was hungry today, maybe???
 
PaulBlack said:
Ha ha fun stuff eh and good bit of work there Herd. Does not look like a lot written, but when ya do it, weeeeeee haaa ya feel it.
Bet you slept good last night?!? and was hungry today, maybe???
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Oh my gosh, yeah. Crazy. Passed out instantly when I got home. Eating yesterday was serious feasting, so I'll be hard pressed to keep up the pace, but I am hungry. We were putting up walls today, it took everything I had to get down to the walls. My entire posterior chain was sore from head to heels, my whole trunk, and especially my spinal erectors, which felt like overtensioned bridge cables.
 
Sounds like a good time, I didn't see, was this a paid conference or something?
 
NomZ said:
Sounds like a good time, I didn't see, was this a paid conference or something?
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Yeah, it was a Juggernaut event, Train with A Juggernaut. Proceeds benefit the Wounded Warrior Project.
 
Bench Day

Bench (pause 1" off chest)
225x8x3

Pin Press (10s pause, completely remove stretch reflex)
255x1x8

JM
185x8x3
185x5

Pull Up
BWx8x4 Hey-O

DB Chest Supported Row
45x10x4

Empty Bar Curl
30, 20

DB Leg Curl
20lbx25x2

Banded Reverse Hyper
10x4

I'm going to start implementing some more low intensity things each day. That was a big thing with the pros, doing low intensity stuff every day, Caitlyn does 100 pullaparts a day so she has a shelf to put the bar on for squatting. It was explained to me as "I thought, 'I squat 800 pounds, leg curls with 20 pounds are stupid, until my jeans started fitting tighter and I set PRs'"

I'll be doing reverse hypers for lumbar prehab as my ounce of prevention, I'll be doing leg curls against bands, with weight, with a dumbbell, whatever, and I'll be doing bicep curls at varying intensitites to create a shock absorber for my bench presses and to relieve tendinitis.

Just a heads up, I might not be doing any lower body this week. I can't squat to parallel or reach a bar right now, so I've been hitting some mobility and stuff until I can do my thing. I basically have a deadlift suit built into my back and ass right now. All I have to do to raise the walls we're building at work is get my hands on it and stop pulling myself down.
 
herderdude said:
Bench Day

Bench (pause 1" off chest)
225x8x3

Pin Press (10s pause, completely remove stretch reflex)
255x1x8

JM
185x8x3
185x5

Pull Up
BWx8x4 Hey-O

DB Chest Supported Row
45x10x4

Empty Bar Curl
30, 20

DB Leg Curl
20lbx25x2

Banded Reverse Hyper
10x4

I'm going to start implementing some more low intensity things each day. That was a big thing with the pros, doing low intensity stuff every day, Caitlyn does 100 pullaparts a day so she has a shelf to put the bar on for squatting. It was explained to me as "I thought, 'I squat 800 pounds, leg curls with 20 pounds are stupid, until my jeans started fitting tighter and I set PRs'"

I'll be doing reverse hypers for lumbar prehab as my ounce of prevention, I'll be doing leg curls against bands, with weight, with a dumbbell, whatever, and I'll be doing bicep curls at varying intensitites to create a shock absorber for my bench presses and to relieve tendinitis.

Just a heads up, I might not be doing any lower body this week. I can't squat to parallel or reach a bar right now, so I've been hitting some mobility and stuff until I can do my thing. I basically have a deadlift suit built into my back and ass right now. All I have to do to raise the walls we're building at work is get my hands on it and stop pulling myself down.
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Lol I do that already, except not leg curls.
 
You always see me doing leg curls, lunges, pullaparts like you said, a good addition to make.
 
It is a good addition. I want strong hamstrings from top to bottom, hence the leg curls. The most important thing for me is going to be strengthening my back. That will push up all three lifts, as I feel it's the limiting factor on all of my lifts. If I add a lot of hamstrings, I think my deadlifts will improve a lot. Pause off the chest and chest supported rows for benching, GMs and reverse hypers for squatting, reverse hypers and Kroc rows for deadlifting. And barbell rows, lat pulldowns, and pull ups.

Frickin back work is so complicated.
 
herderdude said:
It is a good addition. I want strong hamstrings from top to bottom, hence the leg curls. The most important thing for me is going to be strengthening my back. That will push up all three lifts, as I feel it's the limiting factor on all of my lifts. If I add a lot of hamstrings, I think my deadlifts will improve a lot. Pause off the chest and chest supported rows for benching, GMs and reverse hypers for squatting, reverse hypers and Kroc rows for deadlifting. And barbell rows, lat pulldowns, and pull ups.

Frickin back work is so complicated.
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It doesn't have to be.


You just complicate it. :laugh:
 
jimbuick said:
It doesn't have to be.


You just complicate it. :laugh:
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I used to do two 90min back workouts per week. I'd do 4-5 sets of every back exercise I could think of, each set changing the grip, where I pulled to, et cetera. I might end up with more back volume by the end of this training cycle than I did back then.
 
I need one of those things. I might be getting rid of my squat machine to add in a GHR. Gotta save up for that. I think I'll add in Russian curls until I can get one. I was pretty good at those at one point.
 
Sean1332 said:
or save yourself a few bucks

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That might be an option. Dunno what kind of pad to get. If that guy had tried to do a ghr off of a foam roller, he would have either quit doing GHRs for life, or his testosterone levels would have skyrocketed from toughness.
 
You would crack up if you saw my poor man's GHR...BB with bar pad and 45s on each end up against the inside of my pwr rack and knees on the flloor.
 
AZMIDLYF said:
You would crack up if you saw my poor man's GHR...BB with bar pad and 45s on each end up against the inside of my pwr rack and knees on the flloor.
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That's a good idea! I can rig up something like that. That's gotta be hard, similar to a natural GHR.
 
This is what I want to get but the darn college kid keeps draining my luxury funds. Lol

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Yeah, I'm pressed for space inside the house but I might be taking over the garage soon. I just like having my car in it during the triple digit summers out here though.
 
I had my eye on that as well. Also, that Elizabeth character in the sidebar looks like the perfect spokesperson for the GHR.
 
herderdude said:
I need one of those things. I might be getting rid of my squat machine to add in a GHR. Gotta save up for that. I think I'll add in Russian curls until I can get one. I was pretty good at those at one point.
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Use the seat on a lat pulldown or seated calf raise. The latter is more of a pain because you have to load it with plates, but both work REALLY well. I've gotten myself to five reps fully erect body and that's no small feat!
 
ITW said:
True bear-mode haha
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Well he was sweating from eating ("Eat till you sweat, then grab another plate.") And it was in the 80s. That's borderline temperature for me. If I were 330, I don't think I could ever wear a shirt. I'd have to live in the Swiss Alps.
 
Today I trained with my buddies that I used to train with all of the time before my meet prep. They definitively train bodybuilding style, except that they push and pull REALLY heavy. Extreme amounts of volume, usually 5x10 supersets. Today we did 5x10 tri-sets since I joined in. We have a few weeks before my buddy leaves for hockey camp, so I figure I'll go bodybuilding style with them so I can get to hang out until he leaves, then dive into a 10 week Cube Boss cycle. Today's workout was delts, biceps, and forearm/grip. Like I said, they do their own thing. Delts and bis makes this an excellent accessory day for my benching.

BB Curl/Lateral Raise/Front Raise
105x10x5/30x10x5/35x10x5

OHP/EZ Curl/Incline Curl (my favorite bicep exercise)
115x12x5 (2 Klokov)/85x8x5/35x8x5

Monster Grip Rally!

25lb plate pinches for 5 seconds each side. Inspired by Brandon Lilly putting plates away this weekend. He did walking 25lb pinches with no thought of effort.

Wrist rollers with like 25lbs and 6 feet of string/Plate Pinches with 3x10# til failure/35lb Hex Holds/Empty BB Wrist Curls (forward and back)

All that for 3 circuits. It's no wonder that those guys did strap-free snatch grip deadlift singles from the floor with 415 last week. My hex holds and plate pinches went from a slow 20 count to a quick three count by the third round. The spreading of my hands, bicep work, and forearm work should really help my tendinitis. I also got a sling shot arm sleeve to help with it. Got a reactive slingshot, too. I'm going to see if the lesser carryover helps with more carryover to my raw benching.
 
Solid workout. Good call on what your doing for the tendinitis. That's kinda like what a PT would have you do...well the exercise part.

And def look forward to the next cube run!
 
rob112 said:
Solid workout. Good call on what your doing for the tendinitis. That's kinda like what a PT would have you do...well the exercise part.

And def look forward to the next cube run!
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Definitely. I pretty much know what to do with biceps tendinitis, I just have to do it. I used my extra stiff rumble roller on my biceps on Sunday, that stuff was intense. I need to keep that going. I aggravated it by moving my hands in close on Saturday as per the guys' instructions. I decided to squat big at all costs, and the cost was any heavy benching for the week.

<--Biceps already very sore.
 
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