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

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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So true. Say goodbye to your precious abs for a few years, have some patience and foresight, and just wait and see how they look with 50lbs of new muscle on your frame.
 
herderdude said:
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.
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This.

Why are you holding back Nancy? I mean Cincy...

It's fun man. You'll never be satisfied with your total, but the feeling of accomplishment on the platform is indescribable.
 
Torobestia said:
Last night's addition to my diet:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=90250"/>
I prefer the white chocolate macadamia, but these did the trick.
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Oh HELL yeah! I just did your box of soft sugar cookies trick for lunch yesterday. Got back from lunch and told the guys: "I'd offer you a cookie, but it seems I've eaten them all." They were boggled.
 
herderdude said:
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.
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I'm competing in spring my man. I got my eye on a competition in Columbus. I've learned not to put all my eggs in one basket. I played competitive baseball for 13 years, only goal was to play pro ball, was on the fringe and blew out my labrum.

Appreciate it dude. I've got some other goals in life that exceed PL'ing.
 
herderdude said:
Oh HELL yeah! I just did your box of soft sugar cookies trick for lunch yesterday. Got back from lunch and told the guys: "I'd offer you a cookie, but it seems I've eaten them all." They were boggled.
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Had 3 "meat" bagels from Dunkin donuts for breakfast. Ham, bacon, turkey sausage. (I don't eat cheese or egg...) It's just takes me 10 ****ing minutes to order it. "okay so you want one bagel with ham, one with sausage, and one with bacon?"

No bitch, I want 3 with all 3 on it
 
Sean1332 said:
Had 3 "meat" bagels from Dunkin donuts for breakfast. Ham, bacon, turkey sausage. (I don't eat cheese or egg...) It's just takes me 10 ****ing minutes to order it. "okay so you want one bagel with ham, one with sausage, and one with bacon?"

No bitch, I want 3 with all 3 on it
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Lol. It's so hard to order the way you want to. Or how about when you order two meals at a sit-down place and they say "Oh so you want that instead?"

NO, sweetie, I want BOF UVEM.
 
Help me out, guys. These felt heavy, slow, and shytty.

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Speed looked ok to be honest. The one thing I would say is your back from butt to head looks like an upside-down C when you pull. I'd work on straightening that out.
 
Torobestia said:
Speed looked ok to be honest. The one thing I would say is your back from butt to head looks like an upside-down C when you pull. I'd work on straightening that out.
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Upside down would usually refer to a 180 degree difference. So maybe a C that was rotated clockwise approximately 45 degrees.

lol I'll shut up

I agree with this. Maybe tighten that back up. Bar speed looks good dude
 
Sean1332 said:
Upside down would usually refer to a 180 degree difference. So maybe a C that was rotated clockwise approximately 45 degrees.

lol I'll shut up

I agree with this. Maybe tighten that back up. Bar speed looks good dude
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How about I stick a C up your ass and you tell me if it's upside-down or rotated clockwise 45 degrees?

<3
 
Torobestia said:
Speed looked ok to be honest. The one thing I would say is your back from butt to head looks like an upside-down C when you pull. I'd work on straightening that out.
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Definitely. I was sore as hell in the lumbar and abs from Sunday's pulling, but I'm squatting on Sundays now, so I had to make the switch. Usually my my core is better at holding position. Though if I pull with a flat upper back, I pull like a sissy. When I'm going good, my pulls look like KK's, except with about half the weight.

Note to self: BRACE CORE PROPERLY FROM NOW ON.
 
Speedy Pulls

Floor
345x1x10

Blocks
375x1x10

Those were very slow at the start until I got my lats locked in. I'll upload all of my stuff and you guys can see what you see.

1.5" Deficit (couldn't reach 2.25" well)
315x1x10 best yet

GMs (toe elevated, high bar, deadlift stance)
135x10x2
155x10

Front Squat
185x10,6,6

As you can see, the explosive pulls had me smashed to pieces. I'll do abs, pulldowns and rows momentarily.
 
herderdude said:
Definitely. I was sore as hell in the lumbar and abs from Sunday's pulling, but I'm squatting on Sundays now, so I had to make the switch. Usually my my core is better at holding position. Though if I pull with a flat upper back, I pull like a sissy. When I'm going good, my pulls look like KK's, except with about half the weight.

Note to self: BRACE CORE PROPERLY FROM NOW ON.
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KK pulls like a robot, man. It's like where's the resistance? Why's your form not deviating? Do you even have a sticking point?
 
I definitely agree that the speed looked good man. Seems hard to find that middle between chaotic/primitive and clean form with every nuance thought of.
 
Hips down and under the body more, and ag least flatten the lower back out. The top will look a little round at the shoulders. Ideally your gona stay as close to flat as possible but that's a little debate in itself. You will generate so much more power and torque with the better leverages once you get the hips under you right. Deads are a hip hinge dominant move as you know, so if you.ove your fulcrum(hips) in closer tighter etc your gona pull more, faster, and better. Speed was great.

I wish I could add 10-15 lbs of muscle a year. I'm more around 5-10 and still gaining back what I lost pre injury. No doubt I'm gona keep gaining but 10-15 would be pretty crazy
 
CountryLiftin said:
Yes sir except my spotter never showed. At least your session went well.
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That's alright, man. Next time. I'm comfortable without a spotter as I did it for years. Really drives home the whole "leave one in the tank". But I can set catch pins, too.
 
herderdude said:
That's alright, man. Next time. I'm comfortable without a spotter as I did it for years. Really drives home the whole "leave one in the tank". But I can set catch pins, too.
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Yep, no pins for me since I was home on the real bench. Plus being +95% of a training max that's higher than my real max... I'd like one. Plus I stay tighter with a lift off. I'm gona max tomorrow I think so I figured I'd leave a little for then. Plus you're a freaking he-man an don't need to worry about bench luck us mortals.
 
CountryLiftin said:
Hips down and under the body more, and ag least flatten the lower back out. The top will look a little round at the shoulders. Ideally your gona stay as close to flat as possible but that's a little debate in itself. You will generate so much more power and torque with the better leverages once you get the hips under you right. Deads are a hip hinge dominant move as you know, so if you.ove your fulcrum(hips) in closer tighter etc your gona pull more, faster, and better. Speed was great.

I wish I could add 10-15 lbs of muscle a year. I'm more around 5-10 and still gaining back what I lost pre injury. No doubt I'm gona keep gaining but 10-15 would be pretty crazy
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Yeah, I keep trying tricks to get my hips closer to the bar. Working all of the different angles will make my form better, it definitely did with sumos. You can TOTALLY gain 10-15 a year. Your mind and possibly grub intake is the only limiting factor.
 
CountryLiftin said:
Yep, no pins for me since I was home on the real bench. Plus being +95% of a training max that's higher than my real max... I'd like one. Plus I stay tighter with a lift off. I'm gona max tomorrow I think so I figured I'd leave a little for then. Plus you're a freaking he-man an don't need to worry about bench luck us mortals.
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Lol yeah I think I should keep track of my self-handoff PRs. They're not easy. I DO worry about my bench, though, especially as stagnant as it has been.
 
herderdude said:
Yeah, I keep trying tricks to get my hips closer to the bar. Working all of the different angles will make my form better, it definitely did with sumos. You can TOTALLY gain 10-15 a year. Your mind and possibly grub intake is the only limiting factor.
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How wide are your feet? Still pulling conventional right? I'm pretty sure you were lol. Get the bar 2 inches or so from the shins in setup then sit back and pull the weight back as you start, it helps me keep the center of the weight in my hips and not forward of that point.

I gain around 5-8. If we are talking pure muscle. Otherwise I just gain fat on top. Honestly I just need to get a little chubby (er) and then lean out later but I don't mine a slow recomp. I'm 19. 5-10 pounds a year puts me at 215-230 at 24/25. 10-15 would be like 240-265 which seems a little crazy. I had my noob gains back in the day. And then I had slightly less noob gains haha. That said I have gained some consistent weight lately.

herderdude said:
Lol yeah I think I should keep track of my self-handoff PRs. They're not easy. I DO worry about my bench, though, especially as stagnant as it has been.
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No doubt. I can't unrack it right unless I put the pins way down cause my arms are a weird length. I'm fine til I hit like 275+ and I compress too much. It's definitely impressive.
 
CountryLiftin said:
How wide are your feet? Still pulling conventional right? I'm pretty sure you were lol. Get the bar 2 inches or so from the shins in setup then sit back and pull the weight back as you start, it helps me keep the center of the weight in my hips and not forward of that point.

I gain around 5-8. If we are talking pure muscle. Otherwise I just gain fat on top. Honestly I just need to get a little chubby (er) and then lean out later but I don't mine a slow recomp. I'm 19. 5-10 pounds a year puts me at 215-230 at 24/25. 10-15 would be like 240-265 which seems a little crazy. I had my noob gains back in the day. And then I had slightly less noob gains haha. That said I have gained some consistent weight lately.



No doubt. I can't unrack it right unless I put the pins way down cause my arms are a weird length. I'm fine til I hit like 275+ and I compress too much. It's definitely impressive.
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My shins are on the outside of the slicks, and the bar goes over the last lace on my chucks. That's where I get glute activation and leg drive. My leverages are incredibly different than yours, I can't pull with high hips the way you do.

Your gains will slow down, but they shouldn't slow down for a couple years. You should be able to hit 210 with decent body composition by the end of 2014.
 
Trimmed the fat on my videos and put 'em together, so here's my entire training session, minus deadlift warmups, two sets of GMs, and two sets of fronts.

[video=youtube;ZwU7iRHVf8Q]http://www.youtube.com/watch?v=ZwU7iRHVf8Q&edit=vd[/video]
 
napalm said:
Dem sum gooot front squats there hoss...
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Thanks, bawss! I couldn't use nearly the weight I usually do, but I figured going through the motion with some weight would still yield results.
 
rob112 said:
X2, and you get good ROM on those GMs.
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Thanks. Super important to get as much stretch as you can, just as long as it doesn't compromise the neutral spine. My ROM is probably much better at this weight than the couple times I tried to GM 275.
 
The resolution on the first part of the vid sucked and I didn't notice you were wearing a belt. Considering that your lower back was probably fine, and I think your form wasn't too shabby. Just make sure your shoulders are over the bar. Again, speed looked good, and interestingly it appears you sped up towards the last few sets, though your very last one was the slowest of the group of pulls.
 
I think your form looks pretty darn good. Especially if it sticks when you are in your upper max levels.
Your getting stronger and it does take a little time to grow a big DL, since the larger structures take a little time to add some mass, and the balance between not killing the CNS overdoing it can be a balancing act to some extent. Top all that off with trying to gain on all 3 lifts instead of just setting the other 2 back for a few months and killing deads. I just think it is as simple as getting the heavy work in.

I know it is easy to arm chair this ****. I also, usually get a slight bump if I gain a "few" pounds (like #5-#10)
 
Thanks, guys! My form definitely wasn't on point today, I could tell with 135. I'm just going to keep hammering away, AND gain those 10lbs you were talking about, Paul.
 
Speed looks great and I agree on the GMs. Minor detail though... try to finish by bringing the hips through at the top and sqeezing your glutes. It just looks like you are cutting it short there. Rock bottom on the fronts too big man.
 
AZMIDLYF said:
Speed looks great and I agree on the GMs. Minor detail though... try to finish by bringing the hips through at the top and sqeezing your glutes. It just looks like you are cutting it short there. Rock bottom on the fronts too big man.
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I agree, I definitely did not lock out my deficit pulls, and I could have done a better job locking out my other pulls.
 
Every rep like it's a meet rep bubba!! Make it a learned pattern.
 
I'm going to try something today. We already know that my upper accessories mirror that of my bench day, now I'm going to do sumo pulls also on my body day. However, rather than mirror my deadlift day, I'm going to do moderately challenging 5x5 each week, likely with 55-70% of 450.
 
Body Day (speed emphasis)

Press
145x6x3

CGBP
225x6x3

Followed Prilepin's chart, but did the max number of reps. Reasoning: I don't need more first reps on non-comp movements. I DO need more time under tension to build muscle in places where I need it on comp lifts.

JM Press
225x8
245x5x2 a little sloppy. I came to a point maybe 5-6" more toward my collarbones than my CGBP. So it wasn't a CGBP, but it was close.
135x10x2 much stricter. I could "feel" my triceps working and pumping more. Honestly 10 reps was all I had at 135. But I do feel that heavy and light JMs are each beneficial in their own way and I think my back down set idea was gold.

Sumo Deadlift
275x5x5 good hammy and lumbar work.

BB Row
275x8x3
225x8

Tried a back down set where I was leaned over more and was pulling more strict. To be honest, a little body english and upright position made the reps look sloppy, but they were MUCH more effective in hitting my lats. Now I just need to find a sweet spot on weight and body english that allows for maximum beefiness.

Pull ups (neutral fat grip and narrow overhand grip)
BWx10x2

Great day. Feelin like a bawss. I STILL OWE ROWS. Damn pressing volume. I'll do a few on the machine at the other house, like I SAID I was going to yesterday.
 
Fck. I owe lateral raises, too. And I'm going to start doing flyes, too. I'd be jacked if I did all this extra delt, tricep, and lat work and my pecs were the weak link.
 
I have been thinking flys as well. Deep DB presses and flys. I think it'll help shoulder stability.

I'm throwing the Rage on this Saturday for my last **** around session. See if I can hit 375 maybe.
 
Sean1332 said:
I have been thinking flys as well. Deep DB presses and flys. I think it'll help shoulder stability.

I'm throwing the Rage on this Saturday for my last **** around session. See if I can hit 375 maybe.
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That's a good call. Really stretch out the pec/delt. My triceps are bombed halfway through my upper sessions, that's why I didn't mention DB presses.

Best way to use the shirt: Keep elbows out until it stops descending, tuck until it touches, and then throw your elbows back out and press it low. It's just as easy as it sounds! ;)
 
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