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

jimbuick said:
I feel like the point is to not do that..... <---- not a pause squat expert.
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There's an article out to recommend exhaling in the hole to purposely lose abdominal pressure. The point is to make it more difficult to remain tight out of the hole.

Edit: Just saw that was referring to the increase in depth and not the breathing..
 
Sean1332 said:
There's an article out to recommend exhaling in the hole to purposely lose abdominal pressure. The point is to make it more difficult to remain tight out of the hole.

Edit: Just saw that was referring to the increase in depth and not the breathing..
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Yep, just the depth.

Exhaling in a pause squat sounds awful.....
 
jimbuick said:
Yep, just the depth.

Exhaling in a pause squat sounds awful.....
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Notice how I pause for ~10 seconds the first time and ~5s the second time. With ~40% of my max. They are awful. Usually I'd like to bottom out and come up out of the very bottom just enough to re-engage the strain on my body.
 
jimbuick said:
I'm using pause squats for my DE work, and also as assistance work.

3sec for DE.

5-7 for assistance (when used).


<----- not excited.....
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You'll be excited as you descend under some big weight. I felt more comfortable in the hole than I did standing upright on some of my more recent big squats.
 
Last vid. Just some examples of the pace of the speed work, (obviously I was faster lol) and showing how we did speed from each position. Interesting how a 2 1/4" deficit led to high hips, while a 3" deficit was lower hipped.

[video=youtube;Jgv52EnYCyI]http://www.youtube.com/watch?edit=vd&v=Jgv52EnYCyI[/video]
 
Can I not officially consider myself diesel until I film my training shirtless????

Nice work on those vids...those pulls are fast. :D
 
bolt10 , are you in on the 2.5x BW Front Squat challenge?

I have two amendments that I would like to present to the Board of Bar Benders.

1) The winner will receive a Nutraplanet order of 1 bottle of Anabeta, paid for by the loser.

2) You must be shirtless in the video.

Are we going to allow knee wraps? Or should we limit the equipment to knee sleeves and/or belt.s
 
Holy ****! That would be like 500+ for me. I will watch and imagine buying you guys anabeta :)
 
I am still traveling to the 2x bwt Front Squat....maybe after I get to 3x bodyweight on regular will I be closer to achieving 2.5. I'll be keeping a track on it though...I plan to keep Front Squats in my program quite regularly regardless (they blow and definitely help everything for me). ;)
 
Sean1332 said:
bolt10 , are you in on the 2.5x BW Front Squat challenge?

I have two amendments that I would like to present to the Board of Bar Benders.

1) The winner will receive a Nutraplanet order of 1 bottle of Anabeta, paid for by the loser.

2) You must be shirtless in the video.

Are we going to allow knee wraps? Or should we limit the equipment to knee sleeves and/or belt.s
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Wraps and sleeves? Pussies.

Can't get down to spending money, and I'm not allowed to be shirtless in my gym....
 
Two things:

1) I bet upper back will be the weak link. I'm down with wrapping knees if you want, I just think it's a dangerous endeavor.

2) You guys can do whatever the **** you want with your shirts, but you know mine will be off. Or tie dye. Or have an armpit rip like the one I'm wearing now.
 
Pressin'

Abs were shot from Wheel O Deaf, so I hit up inclines

60 degree incline
95,135,155 all x10
175x8
185x5
205x5 hard enough

CG Floor
225x8x3

Pull ups
8x3, 3x1

BB Chest Supported Row
155x8x3 I suck at these

Lateral raise/fat grip curls
10x2/10x4
Used wrist wraps around the bar. A very fat grip.

Rear Delt Destroyer x1

Dips/High Pulley Row
BWx16, then 12x4/15x5

Facepulls/Pullaparts

Swinging Reverse Hyper
BWx100

Long sesh. Pretty good, though. Feels like I owe some tricep work when I bench this week. Inclines aren't where they need to be for future benching endeavors.

Let's go Bucs...
 
Swinging reverse hypers were killer. I thought I could pump them out quickly and get them over with, but it was a rest pause 5 set amrap journey that left me demolished. Good stuff.
 
herderdude said:
Swinging reverse hypers were killer. I thought I could pump them out quickly and get them over with, but it was a rest pause 5 set amrap journey that left me demolished. Good stuff.
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'cause you're wearin' cincy red colors...! Ha
How 'bout that Russel dude banging 2 out, following Marlon's lead...!

Did you hear the crowd?!?
All I could picture, was Awwnnold's face in Total Recall when he saw "Kuato"...!
There were more black shirts last night than any Steeler's game

BTW back to topic: Fun lookin' speed work Mr Sexy Beefy Quads ^
 
PaulBlack said:
'cause you're wearin' cincy red colors...! Ha
How 'bout that Russel dude banging 2 out, following Marlon's lead...!

Did you hear the crowd?!?
All I could picture, was Awwnnold's face in Total Recall when he saw "Kuato"...!
There were more black shirts last night than any Steeler's game

BTW back to topic: Fun lookin' speed work Mr Sexy Beefy Quads ^
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Great game! Russel Martin is an outstanding defensive catcher (#2 behind Yadier in the NL IMO) and he has some pop. He's been there before and it showed. PNC Park was 3,000 people over capacity. It looked like the leftfield rotunda was going to fall over! The fans were great. We love all of our sports, we've been waiting for the Pirates to not suck for a long time.

You've got me blushing, Paul. Lol.
 
herderdude said:
Great game! Russel Martin is an outstanding defensive catcher (#2 behind Yadier in the NL IMO) and he has some pop. He's been there before and it showed. PNC Park was 3,000 people over capacity. It looked like the leftfield rotunda was going to fall over! The fans were great. We love all of our sports, we've been waiting for the Pirates to not suck for a long time.

You've got me blushing, Paul. Lol.
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Don't put too much faith in him, I did last year and it didn't go well. I expect a big game from Aj. Ws 2009 game 2... Ill never forget
 
smoker145 said:
Don't put too much faith in him, I did last year and it didn't go well. I expect a big game from Aj. Ws 2009 game 2... Ill never forget
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Hey man, he may have let you down, but you haven't had to deal with Rod Barajas, Jason Jaramilla, Mike McKenry, an 80 year old Benito Santiago, or Eric Kratz. He's the second best defensive catcher in the league, and he's the best we've had since Jason Kendall broke his ankle.
 
herderdude said:
Hey man, he may have let you down, but you haven't had to deal with Rod Barajas, Jason Jaramilla, Mike McKenry, an 80 year old Benito Santiago, or Eric Kratz. He's the second best defensive catcher in the league, and he's the best we've had since Jason Kendall broke his ankle.
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I'm glad he's having success, I just still take it poorly a little Bc he couldn't produce with the yanks.
I'm cheering on the pirates Bc of Aj. I hated seeing him go. He is always a big time pitcher in the playoffs, and I like his attitude. He also doesn't get evough credit for 09
 
smoker145 said:
I'm glad he's having success, I just still take it poorly a little Bc he couldn't produce with the yanks.
I'm cheering on the pirates Bc of Aj. I hated seeing him go. He is always a big time pitcher in the playoffs, and I like his attitude. He also doesn't get evough credit for 09
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He's a scary dude on the mound, to be sure. I think he'll produce just fine and I like the way we match up against the Cards. It's all gonna come down to how we hit.
 
Conditioning day

Front Rack Bulgarians
Bar, 65, 95x12
115x8x2

Farmers Walks (short barbell, no collar)
115x40ydsx6

This setup is a bitch. I need to find a way to do those right.

Sled Tempos (run uphill, walk downhill)
Sled+50x100ydsx6

Holy Winded, Batman!

Double Banded Rev Hyper
8x4

Bands definitely nail the glutes. I'm going to start doing higher reps with the lighter band, sets of 8 with double band, and unweighted, five sets of one variation per training day. I need to do a lot more conditioning, today was a good start.
 
Definitely a good start bubba. You're going to be big and lean before you know it lol.

I need to figure out how I can use bands on my pseudo reverse hyper set up. I'm getting tired of only doing sets of 30.
 
CincyKiller45 said:
Definitely a good start bubba. You're going to be big and lean before you know it lol.

I need to figure out how I can use bands on my pseudo reverse hyper set up. I'm getting tired of only doing sets of 30.
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I have big covered, I dunno about all that lean talk, but I'll try to get un-fat!

How do you rig up your reverse hyper?
 
herderdude said:
I have big covered, I dunno about all that lean talk, but I'll try to get un-fat!

How do you rig up your reverse hyper?
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Haha you definitely will. I need to shed the excess fat as well.

I set a punching bag on a donkey calf raise machine. I'll try to get a video of it. I'm hoping these short bands I just ordered will do the job.
 
CincyKiller45 said:
Haha you definitely will. I need to shed the excess fat as well.

I set a punching bag on a donkey calf raise machine. I'll try to get a video of it. I'm hoping these short bands I just ordered will do the job.
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Yeah, let's see a video and we'll figure this out.
 
It was a short time frame type of thing. I wanted to squat but I didn't have the time to fit it all in. It's necessary, though, and I'm glad I started.

This needs to be done 2-4x a week, every week. I'm going to continue to eat as much as I possibly can, and let the conditioning help me out. I honestly don't care if I'm 20% body fat if I'm in excellent condition. I don't think the two will coexist, but they might, and I am not concerned.

Tomorrow I'm going to do heavy sledding after I get done with squats. Then Friday off, Saturday bench, Sunday my last go-round with sumo deadlift partying and Monday begins week one of my Cube Boss cycle.
 
herderdude said:
It was a short time frame type of thing. I wanted to squat but I didn't have the time to fit it all in. It's necessary, though, and I'm glad I started.

This needs to be done 2-4x a week, every week. I'm going to continue to eat as much as I possibly can, and let the conditioning help me out. I honestly don't care if I'm 20% body fat if I'm in excellent condition. I don't think the two will coexist, but they might, and I am not concerned.

Tomorrow I'm going to do heavy sledding after I get done with squats. Then Friday off, Saturday bench, Sunday my last go-round with sumo deadlift partying and Monday begins week one of my Cube Boss cycle.
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Don't think the two can coexist?

I give you, Zydrunas Savickas:

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Herder, watched that squat vid from a few days ago, noticed a lot of forward lean going into the hole and coming out. Keep good position and then looks like you crash forward right around depth.
 
Sean, I told you step one of the takeover wasn't supposed to initiate until Novem- I mean, what?
 
NomZ said:
Herder, watched that squat vid from a few days ago, noticed a lot of forward lean going into the hole and coming out. Keep good position and then looks like you crash forward right around depth.
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Thanks, bud. AZ picked up on the same thing. I sat back more today, just didn't have the glutes to make hay with any weight on the bar. That's something I'll be working on.
 
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