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

aceroni said:
That's a great session there hd.
How long did it take?

stupid heavy prowler pushes.
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What with getting the meet report and fixing the local school principal's power clean, all told it took about three hours. Definitely a lot of chillin and bs'in. We were on to the deficit pulls in about 45 minutes before time stood still.
 
Yeah we sat inside a tire. There was knee and hip extension to go along with the rope row. We were just crushing through it as fast as we could.

I forgot to add that we did three sets of pull ups. My first set was narrow neutral grip, and I got 15! Then 8 and 6. But I got 15!
 
Forgot to mention, my buddy who benched 501 yesterday also pulled 425 a few months after a total hip replacement. Now that's freaking awesome.
 
Heavy bench tomorrow. 295x2x5, dead bench for two heavy ass triples, and pausers with 275x4-6x2. Then heavy triceps, shoulder raises, two types of rows, lat pulldowns and pull ups.
 
herderdude said:
Heavy bench tomorrow. 295x2x5, dead bench for two heavy ass triples, and pausers with 275x4-6x2. Then heavy triceps, shoulder raises, two types of rows, lat pulldowns and pull ups.
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I'm at 295x1 on 5-3-1 tomorrow. Should be fun.
 
295x1 or more, right broheim? Gotta slam home those big weights!
 
When's your meet again Herder? I know it's in December.

I'm contemplating staying at OSU the night before and checking the meet out the next day. I know another guy competing too.
 
It's Sunday the 15th. You should definitely come out!
 
Gotta set the **** out of my shoulder today. A/C is bugging me for whatever reason. Looks like I'm doing the Bully, Simple 6, and some facepulls and pullaparts before I even bench today. Bummer, but whatever.
 
herderdude said:
Gotta set the **** out of my shoulder today. A/C is bugging me for whatever reason. Looks like I'm doing the Bully, Simple 6, and some facepulls and pullaparts before I even bench today. Bummer, but whatever.
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Voodoo floss for the win?

Get well soon man bc you are the resident raw bencher here
 
rob112 said:
Voodoo floss for the win?

Get well soon man bc you are the resident raw bencher here
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Hmmmm . . . Never thought to voodoo floss the shoulder. I don't have my cheap knee wraps anymore. I gave them to Lamonster. I bullied the crap out of it and gave it a push into place while I was rolling on the rumble roller. I heard it click and it felt tons better. I did a bunch of upright rows at Body Pump. My body does NOT like upright rows.

Thanks for the compliment! I think if we got Cincy a seatbelt he'd outbench me, though. ;) Love you, Cincy!
 
Voodoo on the shoulder is effective, depending on the issue (from experience).
 
Heavy Benchin

Paused Bench
295x2x5 no issues
Add reactive slanger
325x4

Dead Bench
275x3 @ ~8
295x2 tough. I'd say it was a 9-9.5

Pause off chest
275x4,3

The volume and volume of self-handouts had my lats cooked, hence the minimal reps on pausers. Not to mention hitting up heavy deadlifts yesterday. Looks like I owe rows this week.

Rolling Tri/Tate Press (hard variation to easy)
45x8/6
''x7/4

DB Curl/Across Body Hammer Curl (hard variation to easy)
45x8/4
''X6/4

Forearm flexor pump got to me on these.

Side Laterals 10x3

Front Raises 10x3

Band Pullaparts till the cows finally got home.

Crushin 295. I had a thought earlier about how I used to bench with my feet more under me and I did that today. It improved the arch and leg drive was much better that way, but I still have to think about it. I'm still working toward coordinating maximum lat tightness and leg drive. I think getting more shoulder raises in my life is going to be important for the current bench grip I have. I'll be switching over to a seated wide grip shoulder press. Did those for years and had pumpkin delts because of it.
 
Here are some of my comp style benches:

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Torobestia said:
Me want.
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Here's how:

Low Back Bench DB Press or Barbell wide grip stop at chin
4 sets, Pyramid up to a set of 6

Push press, slow negative
4 sets of 6

Lateral raise
4 sets 12-15 or run the rack

Rear Delt Destroyer
2-3 sets

Front raise
3 sets 12-15

Behind the back upright row
4 sets 12-15

And have my genetic propensity for big delts that can handle a ton of volume and have never ever been sore from lifting. I did that for years. How you want to fit that into a powerlifting split is beyond me.
 
Vids are fixed. Set 4 isn't available on mobile and I don't know why.
 
Two of em came up private.

The one I saw was solid 295

I like the Brandon Lilly style of lifting with no shame outfit lol
 
rob112 said:
Two of em came up private.

The one I saw was solid 295

I like the Brandon Lilly style of lifting with no shame outfit lol
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I got HOT! And the shirt got slippy and after I sweated up no shirt got slippy and I re-shirted. And I couldn't spread my knees with the tiny shorts on.
 
Lunch:

6 eggs scrambled
1 slice country ham
1 sausage patty
3 Slices bacon
4 pieces toast, apple butter on each
Hash Browns
Fries

That's how you PR, boys and girls.
 
herderdude said:
Lunch:

6 eggs scrambled
1 slice country ham
1 sausage patty
3 Slices bacon
4 pieces toast, apple butter on each
Hash Browns
Fries

That's how you PR, boys and girls.
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I dun got outdid by this herderdude.
 
Wawa:

2 hash browns
1 bacon and egg
1 scoop Russian bear ( 500 cal).

That's we do it in the ham son
 
smoker145 said:
Wawa:

2 hash browns
1 bacon and egg
1 scoop Russian bear ( 500 cal).

That's we do it in the ham son
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Pick it up, smoker. That's less than what they ate in Siberian prison camps.
 
herderdude said:
Pick it up, smoker. That's less than what they ate in Siberian prison camps.
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On it brother. Just don't want to gain too much. Weighed in at 181 yesterday. I need to be in that class. 165 is also a possibility, I'm not ruling it out yet
 
herderdude said:
Gotta set the **** out of my shoulder today. A/C is bugging me for whatever reason. Looks like I'm doing the Bully, Simple 6, and some facepulls and pullaparts before I even bench today. Bummer, but whatever.
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look up super d setting the shoulder

I think the video is "shoulder pain, that's not humerus"

**** is amazing.

That, the efs band pullapart series, and some rolling should set you straight.
 
Apple butter is the ****.
 
rob112 said:
I think it was Louie...not positive...but he said it could take years to get into the correct weight class(meaning finding an optimal size for ones self).
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Oh, no doubt. But you're not going to get there by cutting. Oleksander Kutcher has all the records at 165 and/or 181. He was 5'3" or 5'4". Brian Schwab is 5'3" and he's a 148/165. Dan Green is 5'9" and holds the records at 220 and 242. Shawn Frankl holds equipped records in those classes and 198, and he's 5'6". Ed Coan is 5'5". Anyone 6' and up should probably be at 275 or up.

Basically, the class you should be in is the heaviest you can get your lean body mass up to with a reasonably low body fat. It wouldn't behoove me to be at 275, but at my height and frame, a hard cut to 220 or not cutting at 242 is where I should eventually be. A person 5'8" to 5'10" with a normal to thin frame should be 198/220. And THAT process could take years.
 
herderdude said:
Oh, no doubt. But you're not going to get there by cutting. Oleksander Kutcher has all the records at 165 and/or 181. He was 5'3" or 5'4". Brian Schwab is 5'3" and he's a 148/165. Dan Green is 5'9" and holds the records at 220 and 242. Shawn Frankl holds equipped records in those classes and 198, and he's 5'6". Ed Coan is 5'5". Anyone 6' and up should probably be at 275 or up. Basically, the class you should be in is the heaviest you can get your lean body mass up to with a reasonably low body fat. It wouldn't behoove me to be at 275, but a hard cut to 220 or not cutting at 242 is where I should eventually be. And THAT process could take years.
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Good points and agreed.

I'm eating a pizza for one and watching demolition man as I read this. My body is ready.
 
herderdude said:
Oh, no doubt. But you're not going to get there by cutting. Oleksander Kutcher has all the records at 165 and/or 181. He was 5'3" or 5'4". Brian Schwab is 5'3" and he's a 148/165. Dan Green is 5'9" and holds the records at 220 and 242. Shawn Frankl holds equipped records in those classes and 198, and he's 5'6". Ed Coan is 5'5". Anyone 6' and up should probably be at 275 or up.

Basically, the class you should be in is the heaviest you can get your lean body mass up to with a reasonably low body fat. It wouldn't behoove me to be at 275, but a hard cut to 220 or not cutting at 242 is where I should eventually be. And THAT process could take years.
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My god, I'm nearly 6'. I don't think I could ever, or would want to, make it to 275 natty. That's crazy.
 
CincyKiller45 said:
My god, I'm nearly 6'. I don't think I could ever, or would want to, make it to 275 natty. That's crazy.
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Being natty myself I think those numbers change some, but the idea of finding your top weight with maximal muscle mass is ideal.
 
herderdude said:
Oh, no doubt. But you're not going to get there by cutting. Oleksander Kutcher has all the records at 165 and/or 181. He was 5'3" or 5'4". Brian Schwab is 5'3" and he's a 148/165. Dan Green is 5'9" and holds the records at 220 and 242. Shawn Frankl holds equipped records in those classes and 198, and he's 5'6". Ed Coan is 5'5". Anyone 6' and up should probably be at 275 or up.

Basically, the class you should be in is the heaviest you can get your lean body mass up to with a reasonably low body fat. It wouldn't behoove me to be at 275, but at my height and frame, a hard cut to 220 or not cutting at 242 is where I should eventually be. A person 5'8" to 5'10" with a normal to thin frame should be 198/220. And THAT process could take years.
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That last part is me.

Still gonna get to 275+.
 
CincyKiller45 said:
My god, I'm nearly 6'. I don't think I could ever, or would want to, make it to 275 natty. That's crazy.
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Natty, you're probably looking at 242. There was a chart that explained where your weight should be at each height to get the best coefficient, based on a collection of results in a drug tested raw fed. I'm not saying you NEED to be there to step on the platform, but if one of your goals is to hit the biggest total your body can possibly achieve (I'm talking 1700 raw or higher), you better prepare yourself to go through vast amounts of food, day in and day out, with no days off, for a lot of years.
 
Herder you've made some awesome points in these posts and you reaffirmed my recent outlook on "I need more muscle" I have a lot of growing that needs to be done, and it's not gonna happen around 198.
 
herderdude said:
Natty, you're probably looking at 242. There was a chart that explained where your weight should be at each height to get the best coefficient, based on a collection of results in a drug tested raw fed. I'm not saying you NEED to be there to step on the platform, but if one of your goals is to hit the biggest total your body can possibly achieve (I'm talking 1700 raw or higher), you better prepare yourself to go through vast amounts of food, day in and day out, with no days off, for a lot of years.
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Yeah, I don't necessarily feel like I need to do anything in PL'ing. I just enjoy busting a$$ and making gains. With that being said, I'll end up running some gear at some point in my life.
 
herderdude said:
Oh, no doubt. But you're not going to get there by cutting. Oleksander Kutcher has all the records at 165 and/or 181. He was 5'3" or 5'4". Brian Schwab is 5'3" and he's a 148/165. Dan Green is 5'9" and holds the records at 220 and 242. Shawn Frankl holds equipped records in those classes and 198, and he's 5'6". Ed Coan is 5'5". Anyone 6' and up should probably be at 275 or up.

Basically, the class you should be in is the heaviest you can get your lean body mass up to with a reasonably low body fat. It wouldn't behoove me to be at 275, but at my height and frame, a hard cut to 220 or not cutting at 242 is where I should eventually be. A person 5'8" to 5'10" with a normal to thin frame should be 198/220. And THAT process could take years.
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So few people realize this and especially the younger lifters. If you're only 21, you're nowhere near done filling out your frame and should be adding mass to your frame constantly.
 
Last night's addition to my diet:
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I prefer the white chocolate macadamia, but these did the trick.
 
CincyKiller45 said:
Yeah, I don't necessarily feel like I need to do anything in PL'ing. I just enjoy busting a$$ and making gains. With that being said, I'll end up running some gear at some point in my life.
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Whatever your ultimate goals are, man, it'd be a crying shame if you don't make it to the platform in the next few months and continue to compete for a few years after that. You've got lots of potential.
 
Rodja said:
So few people realize this and especially the younger lifters. If you're only 21, you're nowhere near done filling out your frame and should be adding mass to your frame constantly.
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Well, superficial things probably come into play.
 
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