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

Deathlift Day 10/23

Today was worthy of the name deathlift.

Floor
365x2x8 Looks like I'm just a follower. SetsxReps

Stopped and reset every rep except #8 on set one. Could feel my hamstrings begging for mercy.

6" Blocks
405x2x6

Getting better at these. Improved my setup. Felt my lower back losing its hold on the latter reps. These are really slamming that area and my hamstrings again. This height gets rid of all of my leg drive. I'll probably keep this height for the entire cycle and try to master a different height next cycle. 4" blocks came to me naturally.

1.5" Deficit (tried a 3" for 3 reps. No go)
335x6,3

Did not hit my reps here. I'm not bummed, it just wasn't gonna happen today. It's safe to say I'm no Paul Black!

Pullups
5x5

Catback rows (DB)
45x4x10

Pullapart series x3

Facepulls
5x10

Rear Delt Destroyer

Unweighted Reverse Hyper
20,15,12

Really surprised myself today on hitting those high high numbers. That's gotta be building a LOT of muscle back there. Today's assistance was focused on clearing up an oncoming impingement (first sign of any trouble, should be fine), decompressing my back, and TRYING to row. I gave it everything I had for this session, both main movements and assistance. I'll get some more rows in tomorrow, along with pullaparts and facepulls again. Also have to do heavy OHP and CGBP, and sumos with 335 or so. Something challenging but not overtaxing, because 275 was too light last week. Vids in a few.
 
Haha, sets X Reps thing got out of hand. Fuark it, we all know by now what each other Is doing.

That's a lot of pulling man. Looking forward to seeing the impact on your DL.

I need to try the rear delt destroyer. I've been murdering my rear delts, but that thing looks sadistic/fun.
 
Killer session man. That's a lot of pulling. I like the decompression plan after it as well. Lifting smart.
 
Sean1332 said:
I'm liking the amount of back work

..not all the deadlift reps though..
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Oh yeah. A great total is built from the back. I'm looking forward to heavy pulls and the volume ramping down next week. First cube block is one heavy squat session away from being complete.
 
I think I'm gona try to start adding in some more heavy volume (like I don't have enough already) and see how I react. It seems to be working well with bench and I'm just starting w squat.
 
I think it's a good idea, Country. You figure you're hitting three work sets of deadlifts right now. Start with your weak point for three heavy ass sets of 5 to build some muscle where you need it and go from there. Add it in slowly to make sure you're recovering. I threw it all in at once, but I've cut my conditioning and lowered the intensity on my assistance.
 
smoker145 said:
Do I wax or shave my legs?
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Always shave legs. Waxing is ghey. I used to shave to pass the time in the sauna I created in the hotel bathroom the night before a wrestling tournament. Now I'm going for Max Effort body hair.
 
herderdude said:
I think it's a good idea, Country. You figure you're hitting three work sets of deadlifts right now. Start with your weak point for three heavy ass sets of 5 to build some muscle where you need it and go from there. Add it in slowly to make sure you're recovering. I threw it all in at once, but I've cut my conditioning and lowered the intensity on my assistance.
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I'm weak off the floor. Lol. Never failed a rep except 600 off the floor (in recent memory)
 
Body Day and Sumo PR!

Warmup: Simple 6, Bully, 120 pullaparts (30 apiece of the first four members of the pullapart series), rumble roller to bicep and brachialis

Press
185x3
195x3

CGBP
275x3
295x3

Max Legal Grip Bench
245x3x6

JM Press (checked the ego with excellent results)
155x3x6

Sumo
335x3x5
455x2x1
475x1
530xF Lol nice try, Justin

BB Rows
135x5x20

High Pulley Rows
5x20

Facepulls
5x10

Damn I felt good today, if you couldn't tell. Fried my lower back yesterday and today's sumo work finished it off, so my rowing options were limited. I didn't even need my slingshot sleeves with 295 today, so consider bicep mashing an everyday part of my routine. Traveling to Cincy tomorrow to see my brother's football game, so maybe I'll hit up the hotel gym for light strict rows and some elliptical tabatas.

Heavy squats Sunday for sure!
 
Sean1332 said:
lol how did that 530 feel????
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Like my legs were gonna pop out like a Mr. Potato Head! All my reps had a delay off the floor and then they cruised. So I was being patient. Read: I pulled my ass off on 530 for like 4 seconds without movement.
 
Sean1332 said:
Next time!
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Now I'm all screwed up. Do I switch to sumo? Next cycle I think. If my lumbar is overtired come meet pull time, I know I'll have sumo in my back pocket. I think if I had gone for 495 or 505, I would have nailed it.
 
herderdude said:
Now I'm all screwed up. Do I switch to sumo? Next cycle I think. If my lumbar is overtired come meet pull time, I know I'll have sumo in my back pocket. I think if I had gone for 495 or 505, I would have nailed it.
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Who knows. I keep thinking I'll switch to sumo again. Then I find myself rolling around the floor tryin to get my hips to open up again. It's easier to put a double lacrosse ball on my lumbar than it is to un-fukc my hips.

At least you know you have it though. I would just pull sumo on explosive days exclusively, possibly off blocks on heavy days. Give your hips a break and form some reinforcement.
 
Nice session today. :thumbsup:

I really wanna just give Sumos a try seriously sometime. May see if I can get them in the program after my meet. I've only pulled heavy Sumos twice and I pulled 415lbs (my same conventional pull PR previously). I'd love to actually try and get the technique down on them. :o
 
Sean1332 said:
Who knows. I keep thinking I'll switch to sumo again. Then I find myself rolling around the floor tryin to get my hips to open up again. It's easier to put a double lacrosse ball on my lumbar than it is to un-fukc my hips.

At least you know you have it though. I would just pull sumo on explosive days exclusively, possibly off blocks on heavy days. Give your hips a break and form some reinforcement.
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I do like sumo block pulls. I definitely agree with Dan Green's assertion that they build sumo off the floor. I like conventional block pulls for how hard they are on my erectors, but nothing hits my glutes like sumo block pulls.
 
bolt10 said:
Nice session today. :thumbsup:

I really wanna just give Sumos a try seriously sometime. May see if I can get them in the program after my meet. I've only pulled heavy Sumos twice and I pulled 415lbs (my same conventional pull PR previously). I'd love to actually try and get the technique down on them. :o
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Technique is everything on them. The day I finally figured out how to sumo pull, I set a 20lb PR on them after a full max effort SSB session. If you already pull your conventional PR in a sumo stance and you've only tried it twice, you're gonna love pulling sumo. If nothing else, it could be an incredible assistance exercise for conventional pulling. I think it is already.

The thing I love about sumos is how you just put a little squeeze on the bar and the next thing you know it jumps to lockout.

EDIT: I'll know how my conventional is doing next Wednesday. Heavy Day #2 445x3x2, 475x2x2 from blocks.
 
Ya I am sure my form was horrible, but I felt like if I could get it off the floor I could lock it out. I'd love to actually try and do them correctly. :D


One day.... :lol:
 
Made 475 look easy bro.

Just stop by my gym on the way to Cincy, lol. I'm like 30 min north. Irregardless Cincinnati can be a nasty place, be aware.
 
CincyKiller45 said:
Made 475 look easy bro.

Just stop by my gym on the way to Cincy, lol. I'm like 30 min north. Irregardless Cincinnati can be a nasty place, be aware.
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Thanks bruh. The bar jumped and I really did just ease it off the floor. Dunno what happened with the bigger weights. Just tired, I guess. Maybe we should hit it! That's what my friend tells me about Cincinnati, she's in grad school there.

I dunno where specifically we're staying, but we're playing Thomas More. It's not gonna be pretty.
 
herderdude said:
Thanks bruh. The bar jumped and I really did just ease it off the floor. Dunno what happened with the bigger weights. Just tired, I guess. Maybe we should hit it! That's what my friend tells me about Cincinnati, she's in grad school there.

I dunno where specifically we're staying, but we're playing Thomas More. It's not gonna be pretty.
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Thomas Moore is just across the river (Kentucky). I've had 5 friends that go to UC get robbed at gun point, or jumped. One of the highest crime rates per capita in the US.

I'm definitely down to lift w/ you and can get you in. My gym doesn't have a lot of bells and whistles, but it's better than a hotel gym. Plus, I have a big white 80's style van and that phuckers FULL of candy.
 
You must have been feeling real good going for a 55 pound jump. Nice work man.
 
CincyKiller45 said:
Thomas Moore is just across the river (Kentucky). I've had 5 friends that go to UC get robbed at gun point, or jumped. One of the highest crime rates per capita in the US.

I'm definitely down to lift w/ you and can get you in. My gym doesn't have a lot of bells and whistles, but it's better than a hotel gym. Plus, I have a big white 80's style van and that phuckers FULL of candy.
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Let's do it! What are you scheduled for tomorrow?
 
CincyKiller45 said:
I've got DE lower body. I have to go in at 10-11am at the latest tho. I have a lab at 2 and gotta close work from 4-11. Possible?
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Impossible. The earliest I'll be across the state is like 8pm.
 
CincyKiller45 said:
Damn. Maybe I'll tell my manager I'm sh1tting everywhere. I'm trying to train w/ you. You can probably help me on my squat too.
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That's what I was thinking. I learned how to cue lifters from watching videos of Westside. It's loud and it follows the repeated effot method. I have a pretty good track record of in-person coaching, too. I'd really like to help you get squatting way up in the 4s.
 
herderdude said:
That's what I was thinking. I learned how to cue lifters from watching videos of Westside. It's loud and it follows the repeated effot method. I have a pretty good track record of in-person coaching, too. I'd really like to help you get squatting way up in the 4s.
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I'm making it happen. Squat>A few hours of work, it's that simple. I'm PM'ing you my phone number.
 
So, in T-20 minutes, Cincy is going to PR in squats, and I'm going to do whatever I can to squat relatively big after pulling two weeks in a row. The inside of my knee is tight and my lumbar erectors are really hit, but an efficient squat should not tax the lumbar in any fashion. Then I'll have some rows and delts and whatnot. Big night, boys and girls!
 
herderdude said:
So, in T-20 minutes, Cincy is going to PR in squats, and I'm going to do whatever I can to squat relatively big after pulling two weeks in a row. The inside of my knee is tight and my lumbar erectors are really hit, but an efficient squat should not tax the lumbar in any fashion. Then I'll have some rows and delts and whatnot. Big night, boys and girls!
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That's awesome
 
Great sesh at American Health and Fitness or whatever the fukk it's called! I guaranteed Cincy a PR and I failed to bring home the bacon in that regard, but it's not far off. It's amazing the things you notice in person vs. watching on the youtubes. Also, imparting tips is a good way to reinforce my form. My body wouldn't have let me hit the big numbers, but my form overcame what my body was lacking today.

I was definitely a little beat up for a full sesh, but I got some squats in. I definitely am a firm believer in the healing powers of heavy back squats.

Squat (RAWWWR)
Barx a thousand
135x2x5
185x2x3
225x2x2 (If you couldn't tell, I kinda just got under the bar and squatted. This is often how my warmups go.)
275x1
315x1
335x1
365x1
385x3 Beltless rep PR, usually break off into singles for beltless

And that was my day. Vids to come.
 
CincyKiller45 said:
When I hit huge squat PR's, tell me if you failed me. You were smoking 385 BTW.
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Thanks, bro. Mom took several pictures of 385 and then caught the last rep on video. Ah, well. Fresh that could be a 5 repper.

Here's my vids on the day:

335
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365
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