napalm
Well-known member
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13 Weeks to RPS Rawdawg Nats: Herder's PUUUGHE Comeback
- Thread starter herderdude
- Start date
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AZMIDLYF
Legend
Sorry, feeling mischievous this morning.
Lol
HD, you could follow up the deads with some higher rep front squats...get some leg work and upper back in.
herderdude
Well-known member
Definitely doing that next time. Deadlift day is turning into a frightening monster. Hopefully that will result in monster pulls.
PaulBlack
Well-known member
Ha ha, yeah when they get scary to look towards, you know the work capacity is a risin'
Do, you have an idea what your multi rep to single ratio is? That way you can pull multis/sets with some W/O's, without going full tilt on grinders and killing the CNS.
herderdude
Well-known member
No idea, Paul. My rep PRs are 405x6, 425x3, and 475x2. As you can see, I break off into singles early on in 99% of my sessions. That has to stop. I'll definitely have to keep a close eye on my RPE moving forward to keep my body happy.
herderdude
Well-known member
Back day, minus deads
Pull ups/Rear delt flyes/BB Rows
BWx12 (hey!),8,8,6,6/12x5/195x10x5
BB rows were getting sloppy toward the end. Pull ups as part of a tri set are freaking unbelieveably brutal.
Two hand plate pinches/Wrist curls (forward then reverse)/Pull ups/Standing Low Pulley rows
35xquick 40 count x3/12x5/BWx4x3/12x5
Then I chalked up and did a two hand plate pinch with the 45s for six seconds. They are tough, but I like the overload over doing one handed plate pinches.
This session took 45 minutes. We were all smoked. Squats tomorrow, since Ryan is skating two a days to get ready for camp and he doesn't want to squat and then have to skate the next day.
Pull ups/Rear delt flyes/BB Rows
BWx12 (hey!),8,8,6,6/12x5/195x10x5
BB rows were getting sloppy toward the end. Pull ups as part of a tri set are freaking unbelieveably brutal.
Two hand plate pinches/Wrist curls (forward then reverse)/Pull ups/Standing Low Pulley rows
35xquick 40 count x3/12x5/BWx4x3/12x5
Then I chalked up and did a two hand plate pinch with the 45s for six seconds. They are tough, but I like the overload over doing one handed plate pinches.
This session took 45 minutes. We were all smoked. Squats tomorrow, since Ryan is skating two a days to get ready for camp and he doesn't want to squat and then have to skate the next day.
Torobestia
Well-known member
Today I finally caught up on recent events.
Man, that must have been killer to have done the Train with a Juggernaut. I would like to be able to do something like that, except probably on a more regular basis (1x month, every other week, or something like that).
I had more to comment on, but between when I last read the log at work and now, I have forgotten what I was going to say. Anyways looks like you're doing good work here. Keep it up.
Man, that must have been killer to have done the Train with a Juggernaut. I would like to be able to do something like that, except probably on a more regular basis (1x month, every other week, or something like that).
I had more to comment on, but between when I last read the log at work and now, I have forgotten what I was going to say. Anyways looks like you're doing good work here. Keep it up.
herderdude
Well-known member
Agree on training with pros more often! It's so enlightening to train with someone who has more experience. I learn stuff every time. Probably should go around and find local PLers and see what kind of help I can get.
jimbuick
Legend
I'm always asking Tony questions for that reason. It probably annoys him how many questions I ask.
herderdude
Well-known member
The partners did ten sets of ten. We got done with our first tri-sets, we were formulating what to do. They put in pull ups again. I reminded them that we just did a TON of pull ups, and they looked over at me and said, "Yeah, well we're doing some more. Don't be a bitch." So at first I said no, then I realized it couldn't really hurt.
herderdude
Well-known member
A good article:
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CincyKiller45
Well-known member
Damn man, this hit home. I'm coming off a strenuous a$$ cube run and the last two days I've been going hard. Have to learn to ease off the gas peddle.
herderdude
Well-known member
For sure, man. It's all about the numbers you can hit on game day, and it's about consistently moving forward over long periods of time. I noticed awhile back that I hit my best numbers coming off of injuries, so I like to do some low intensity stuff after a meet. I make it hard by supersetting, going RAWW RAW on stuff, pausing, deficits, et cetera. Anything to drive the actual number I'm pushing down, but have it still be difficult. Then I ramp volume up at those weights, before swinging volume back down as main movements and accessory work gets heavier. This is done over a relatively long period of time. Think about how hard it is to mentally prepare to hit a few big squats or deadlifts on a certain day, and then how hard it is on your body. It doesn't always have to be killer. This is a marathon sport, not a sprint.
CincyKiller45
Well-known member
herderdude said:
Most definitely. I have that mind set, then I take 3 scoops of condense and can't control myself, LOL.
Phuck it, I'm taking the weekend off.
herderdude
Well-known member
Late Night Squatting!
Comp Back Squat
315x1
365x1
335x5x3 was hoping for two sets of eight, but I'm not ready. 5x3 was tough. Started too wide, moved my feet in and got more pop from the bottom. Pausers will need to be emphasized, I was all bounce on my later reps.
Breathing 10s Pausers (Comp Stance)
225x2x2 damn these were tough
Pause Oly Squats (very slight, just to avoid bouncing)
225x5x2
Pause Fronts (same as Olys)
225x5x2
Two band reverse hyper
10x3
Died a little on the inside today. Chilling all day waiting to squat didn't work. Taking two weeks off squatting didn't work. Again, very good at low reps, very bad at high reps. I went with a percentage of 470, a monolift belted squat, instead of a more conservative number. My poor conditioning probably would have netted the same results though.
At least I didn't bag it after two reps at 335 and head back in to watch baseball. I seriously considered it. So the numbers weren't where I expected them, but the effort was all there. This is one of those days that makes you a better lifter. Quads were mega pumped after all of the squats, so I figured I'd even it out some with the reverse hypers.
Comp Back Squat
315x1
365x1
335x5x3 was hoping for two sets of eight, but I'm not ready. 5x3 was tough. Started too wide, moved my feet in and got more pop from the bottom. Pausers will need to be emphasized, I was all bounce on my later reps.
Breathing 10s Pausers (Comp Stance)
225x2x2 damn these were tough
Pause Oly Squats (very slight, just to avoid bouncing)
225x5x2
Pause Fronts (same as Olys)
225x5x2
Two band reverse hyper
10x3
Died a little on the inside today. Chilling all day waiting to squat didn't work. Taking two weeks off squatting didn't work. Again, very good at low reps, very bad at high reps. I went with a percentage of 470, a monolift belted squat, instead of a more conservative number. My poor conditioning probably would have netted the same results though.
At least I didn't bag it after two reps at 335 and head back in to watch baseball. I seriously considered it. So the numbers weren't where I expected them, but the effort was all there. This is one of those days that makes you a better lifter. Quads were mega pumped after all of the squats, so I figured I'd even it out some with the reverse hypers.
herderdude
Well-known member
Full disclosure: I'm spending that oly and front pause sitting on my calves. But thanks, man! For me it shores everything up. Sometimes I don't descend where I want to, my knees crush in the hole, my chest falls, and I don't stay tight. The most likely solution to all of those ills is staying tight.
I'm doing Cube Boss deadlifts on Sundays already, in sumo stance, but other than that, it's mostly Cube Boss principles of: Comp movement at varied intensities, overload, underload. After all that main movement stuff, it's going to take some time to develop the conditioning to get any assistance in.
I may follow the percentages and guidelines in the new book, but more likely I'll just follow the cube principles loosely, leaning toward higher reps. I'm pushing my food intake up and I'd like for that to be muscle instead of "leverage".
I have a nasty Cube Boss speed deadlift day planned for Sunday. Should be fun to watch:
Floor
65%x1x8
Block
70%x1x8
Deficit
60%x1x8
All 10s rest
Fronts heavy
BB Rows
Rev Hyper
Pull ups
herderdude
Well-known member
I lied about my reverse hypers. Wrote my sets before I did 'em. I did them very controlled with just my bodyweight. It definitely hits more erector than the swinging version. Like, totally different exercise, dude. I thought they were just saying that to sell machines.
My legs are going to be extremely sore tomorrow . . .
My legs are going to be extremely sore tomorrow . . .
rob112
Well-known member
Sounds like a solid plan. I like how he went into those principles of special skills(I.e. standard deads/bench/squat). Also cool how he addressed the bench problem people were having as he was strongest off the chest while others are the strongest on lockout.
Should be very cool, and I think it's one of those things that is more of an idea then a schedule. Use principles and go with it.
Should be very cool, and I think it's one of those things that is more of an idea then a schedule. Use principles and go with it.
herderdude
Well-known member
Sumo DE Deadlifts
Floor
295x1x8 short rests
4" Blocks
345x1x8
2" Deficit (conventional)
295x1x8
Everything fast
6" Block Pulls
475x3
500x1
These are an awkward spot for me. All hams. I'm much more comfortable with 4" block pulls. You know what that means. 6" it is!
Front Squats
225x5
245x5
275x5 PR I think?
315x4 Definite PR by 3 reps.
BB Curls
225x8x3
Form was looser, but still hit lats hard.
Pull ups
BWx8x2
BWx6,2
BB Curl/Strict Reverse Hyper
Barx20x4/BWx12x4
Alternated supine and prone grips on curls. Began strict and loosened up as I went. Paused at top and bottom on hypers, very slow and controlled up and down.
Side Bends/Swiss Bar Rollouts
130x10x2/10x1 and then huge ab cramp on set 2.
Nice sesh. Worked hard. I do like the speed pulls from various positions. You can really feel the form points and the muscles needed at the different positions with DE, as opposed to just missing the lift or grinding it out.
Conjugating pulls is EXTREMELY underutilized. When I only pulled from the floor or a 1" deficit, I wasn't finding out where I was weak or how I could have improved my positioning. Working spots will make gains happen. I need to find the toughest deficit for me and then I think we'll be on the fast track to a 550 pull.
Floor
295x1x8 short rests
4" Blocks
345x1x8
2" Deficit (conventional)
295x1x8
Everything fast
6" Block Pulls
475x3
500x1
These are an awkward spot for me. All hams. I'm much more comfortable with 4" block pulls. You know what that means. 6" it is!
Front Squats
225x5
245x5
275x5 PR I think?
315x4 Definite PR by 3 reps.
BB Curls
225x8x3
Form was looser, but still hit lats hard.
Pull ups
BWx8x2
BWx6,2
BB Curl/Strict Reverse Hyper
Barx20x4/BWx12x4
Alternated supine and prone grips on curls. Began strict and loosened up as I went. Paused at top and bottom on hypers, very slow and controlled up and down.
Side Bends/Swiss Bar Rollouts
130x10x2/10x1 and then huge ab cramp on set 2.
Nice sesh. Worked hard. I do like the speed pulls from various positions. You can really feel the form points and the muscles needed at the different positions with DE, as opposed to just missing the lift or grinding it out.
Conjugating pulls is EXTREMELY underutilized. When I only pulled from the floor or a 1" deficit, I wasn't finding out where I was weak or how I could have improved my positioning. Working spots will make gains happen. I need to find the toughest deficit for me and then I think we'll be on the fast track to a 550 pull.
herderdude
Well-known member
Thanks! Halfway to your record sumbitch! I had to belt up for 275 and 315. Haven't done that in awhile. Kinda bummed about that, but it was good overload. Maybe I'll have to wrap my knees lightly for some fronts in November, see what I can get.
Sean1332
Legend
Meh...belt that ****. Who cares. It's still you moving the weight.
Race to a 2x bodyweight front squat?!?! I initially wrote 500 but edited it....that's a lot..
herderdude
Well-known member
Race to both! 500 might be a winter 2014 endeavor, though. Looks like I know what my second squat movement will be from here on out! I think you may have a good headstart on me, but I know that movement is gonna change bigtime as we go up in weight.
Sean1332
Legend
Yeah I'm some with this quest for 198 ****. I almost don't care about it now. only reason I'm still going to do it is because I told myself this long that I would
herderdude
Well-known member
Agreed. How can you honestly say to someone that your goal is to be as strong as you can possibly be when you're eating at a deficit? The two are wholly conflicting!
herderdude
Well-known member
Front squat challenge mania? How can we bring this to the world at large?
jimbuick
Legend
Sean1332
Legend
Ohhhh there's no deficit here. Maintenance. My goal was to strong as possible at 198. I
I had hopes of Elite at 198 but I don't foresee a 560 3rd attempt pull at my meet...and that's IF I hit 600/315.
Sean1332
Legend
It's called Olynpic lifters.
And they will dominate us.
Quick! Someone make Jim fat!
jimbuick
Legend
Yep, I may have a pretty good chance at winning this one :biglaugh:
herderdude
Well-known member
Lol. By the time I'm where I need to be to contend in the challenge, my frickin front squat will need to be 465-470! Jim, we talked about meal frequency once, don't make us do it all over again!
jimbuick
Legend
Lol, can't gain too much weight or I won't be able to cut down to 181 in December!
The_Puma15
New member
I try to make him fat but he won't go for it
Sean1332
Legend
Jim, make your wife happy. Get fat
jimbuick
Legend
Gotta be 420 for you lol.
Can't do it.
Gotta get like Mariusz Pudzianowski.
herderdude
Well-known member
That's what I was thinking. "This will be a quickie." Probably a week or two after your meet.
jimbuick
Legend
herderdude
Well-known member
Have you started on a lifelong B&C of GH, tren, and test yet? You're gonna want to do that ASAP to get Pudzian power. The tried and true way to get HOOGE is to dirty it up, and clean it up. Never actually cutting, just going between dirty bulk and clean bulk.
jimbuick
Legend
Screw the GH, I'm too cheap for that.
Just gotta make the connections so I can tren forever. (And then really make sure I have no kids)
herderdude
Well-known member
Now we're talkin! Yeah, he's gonna be there in a hurry. You'll be there in a hurry. I'm just gonna try to be the first to 5.
jimbuick
Legend
Damn, if we're racing to 500 as well I'm definitely gonna have to make that tren connection soon.
herderdude
Well-known member
Lol. I'm not too cheap for GH, just too poor! And not ready to B&C, I keep making gains in PH cycle PCTs. No reason to take the next step (says the guy who already has).
jimbuick
Legend
I'm not too poor per se, but my income currently is not enough to sustain it forever.
I haven't even gone into the PHs yet, I buy them when they're on sale and store them. I help people set up their cycles so I can learn enough (through researching and asking questions for them) so I can learn enough to do it myself. Someday....