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

Dude what a session. Killed it!
 
Damn, that's some serious tonnage as well as volume. An insane amount of work for a single sesh. Impressed.
 
Thanks guys. Now I know what I have to do on meet day, sleep 12 hours the day before and have country fried steak and gravy for breakfast the morning of.
 
herderdude said:
Thanks guys. Now I know what I have to do on meet day, sleep 12 hours the day before and have country fried steak and gravy for breakfast the morning of.
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Shouldn't that be every day?!?! We just need to secure you some robost sponsorship to allow for it.
 
jinxie said:
Shouldn't that be every day?!?! We just need to secure you some robost sponsorship to allow for it.
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Oh, it's going to need to be VERY robust. I like where your head's at!
 
herderdude said:
Oh, it's going to need to be VERY robust. I like where your head's at!
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It's just hanging right now, but last night, it was somewhere special, in a Chinese heart shaped box. No joke there.
 
herderdude said:
You were dead on with this assessment the other night.
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Haha thanks. Theres so much good oldies to pick from .Also good is Judas Priest. His song : breaking the law... Will get you fired up man

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Here the song if your unaware
 
Sean1332 said:
I'm happy you did that deficit snatch grip. Spread the pain.
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Those are brutal. Hook grip is best left for tougher folks than I. I have no doubt that I was not in good body position to perform the movement. I certainly wouldn't go much heavier. Not to mention I didn't lock out because my ballz were in the way. Just trying to get some heavier back stimulation knowing that my rows were getting slloppy.
 
herderdude said:
Those are brutal. Hook grip is best left for tougher folks than I. I have no doubt that I was not in good body position to perform the movement. I certainly wouldn't go much heavier. Not to mention I didn't lock out because my ballz were in the way. Just trying to get some heavier back stimulation knowing that my rows were getting slloppy.
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Moar test could help ... particularly with the balls getting the way.
 
Thanks Country!

I'm just gonna leave this here . . .

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Congrats are in order. That's a 20 KILOGRAM increase over his previous best, which was ALREADY an all time world record.
 
herderdude said:
Thanks Country!

I'm just gonna leave this here . . .

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Congrats are in order. That's a 20 KILOGRAM increase over his previous best, which was ALREADY an all time world record.
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He is such a beast. I've been following his YouTube. Think he may get a 1000lb raw
 
Just had a facebook discussion based on the post: "Forgot my postworkout shake. Might as well have stayed at home." It's remained levelheaded thus far, but I also don't think I swayed anyone. Things like that just annoy me. Can you say majoring in the minors? You mean squatting 425x5 with the SSB and then following it up with pause squats, GHR, and the Prowler won't make me a better lifter because I didn't have 60 grams of micronized whey and 100g dextrose administered via IV within 4.7 minutes of completing my last rep? I'm now going to wither away?

Among the rebuttals were "Within one hour postworkout is crucial." And "The problem with waiting too long between meals is that your body is starving and then freaks out and deposits fat when you finally do get food in." It took most of my restraint to disagree in a respectful manner.
 
Dude I bring my shake to the gym. So the second I'm done my last rep, I drink it. I need to fuel my muscles immediately. I only don't bring it when I'm not trying to get too big. I don't want to look like Ronnie Coleman
 
If you don't feed during your anabolic window you get stuck going through the catabolic door.

I just coined that.
 
rob112 said:
If you don't feed during your anabolic window you get stuck going through the catabolic door.

I just coined that.
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Lmfao. Rob, I'm trynna get stuck going through EVERY door.
 
Go Eric!
 
Still trying to find out what Eric totaled and how the other Lilliebridges did. And Derek Kendall. If Eric squatted 925, I wouldn't be surprised if Kendall got a couple five kilos on him. Also, if anyone finds that they can't sleep tonight, I think you'll be able to watch Brandon Lilly and Dan Green at Pro Raw V sometime obscenely late tonight.
 
Derek Kendall squatted 937. The reason we don't have any totals yet is because those boys are still lifting. Long day.
 
herderdude said:
Derek Kendall squatted 937. The reason we don't have any totals yet is because those boys are still lifting. Long day.
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Christ, that sounds like a headache. Must be getting a good deal of food and rest between the lifts at least. Almost like doing multiple sessions at the gym.
 
Wish I could stay up and watch! Gotta train at 7am unfortunately.

Are both guys 275ers?
 
rob112 said:
Wish I could stay up and watch! Gotta train at 7am unfortunately.

Are both guys 275ers?
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Lilliebridge is still 275. Derek Kendall is the approximate size of a house. He weighed in at 334, I don't see how that's possible. He's one of those guys that doesn't fit under a squat bar. Lilliebridge benched 507, Kendall hit 537.
 
Got glucosamine/chondroitin, MSM, and cissus and have ingested each. Let's keep nailing it. Also bought a Meshuggah and Korn CD. That's gonna make it easier. Little bro didn't dress in his last football game of the season due to hip flexor issues, so I bought him a rumble roller. So now I'm broke again. Fukk. All necessary things.
 
herderdude said:
Among the rebuttals were "Within one hour postworkout is crucial." And "The problem with waiting too long between meals is that your body is starving and then freaks out and deposits fat when you finally do get food in." It took most of my restraint to disagree in a respectful manner.
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Pffffft. I used to hear the same about sucking on BCAAs over the course of long training sessions, which has never made a lick of difference for me unless I am training in the morning fasted, and even then, it seems marginal. I think some of this thinking is overly rigid and blown way out of proportion. You set your practices and you generally comport with them, and that makes a difference. Even failing to eat within said hour 1/4 of the time isn't going to make a meaningful difference as I see it. And, while I haven't looked at these issues in a while, I tend to think the window is larger than an hour, and closer to 1.5 hours. I generally try to eat a large meal within 2 hours, and even then, I don't sweat it. And I sure as hell ain't getting fat. But maybe that's because I only train twice per week, lol. So yeah, if you can't eat within an hour, just don't train, cuz you'll just grow fat, not muscle. Pffffft.

My feeling is as you get older, you recognize more and more that much of this doesn't make the differences people claim, and it's akin to placebo. Plus, there's just so much variation among us, in terms of things like cortisol, blood sugars, etc.
 
jinxie said:
My feeling is as you get older, you recognize more and more that much of this doesn't make the differences people claim, and it's akin to placebo. Plus, there's just so much variation among us, in terms of things like cortisol, blood sugars, etc.
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Exactly spot on.

I eat a solid meal within an hour if training always. I do believe in the anabolic window being wide open at that time but twenty minutes is a bit overboard. The body continues to burn calories (as much as half of what you burned during your workout) up to thirty minutes after an intense workout so that window is open at least that long imo.
 
I'd heard within three hours, which is what I relayed to the people I was discussing this with. Sometimes I don't get to a good resource of the requisite calories for awhile after I train. Never held me back any.
 
herderdude said:
I'd heard within three hours, which is what I relayed to the people I was discussing this with. Sometimes I don't get to a good resource of the requisite calories for awhile after I train. Never held me back any.
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Doesn't the anabolic effect of exercise last like 24-48 hours or some **** like that?
 
jimbuick said:
Doesn't the anabolic effect of exercise last like 24-48 hours or some **** like that?
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You're right. I think it's more that the insulin shuttling effect is going on within three hours. The nutrition gurus of the board would find it hilarious to hear the McDouble twins spout what we think we know about nutrition.
 
herderdude said:
You're right. I think it's more that the insulin shuttling effect is going on within three hours. The nutrition gurus of the board would find it hilarious to hear the McDouble twins spout what we think we know about nutrition.
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Yeah, I'm more of a training guy.

Training science + disgusting amounts of whole foods = gains.

But!

That equation can be altered like this:

[(Training Science + disgusting amounts of whole foods) x McDonald's cheeseburgers]^Superdrol + Tren = gainsplosion.


Its science.
 
I'm with Jim on this. It's definitely science.
 
CincyKiller45 said:
Awh yeah, all this talk about gear and mcdoubles Is making me want to run some test and eat some mcdoubles. I ate 9 yesterday (PR).
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I always keep track of 1RM PRs, rep PRs of various kinds, and bodyweight PRs. Never thought to track food PRs! I think I subconsciously push for food PRs, though. Nice work on the McDouble PR. It's imperative that you do things like that to take full advantage of your deload!
 
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Did these guys find out gravity was going to be favorable today or something? Shyt got destroyed at all corners of the globe.
 
Green gets a 2209 total at 242, I believe the lightest ever to total 2200, courtesy of 848/523/837. Brandon Lilly hit a 2110 total 760/584/766, squats without wraps.
 
herderdude said:
You're right. I think it's more that the insulin shuttling effect is going on within three hours. The nutrition gurus of the board would find it hilarious to hear the McDouble twins spout what we think we know about nutrition.
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Nutrition guru Bolt checking in.


Notsrs.




Dan Green murdered it last night. I fell asleep before his Bench PR, but man it is some crazy stuff. :eek:
 
bolt10 said:
Nutrition guru Bolt checking in.

Notsrs.

Dan Green murdered it last night. I fell asleep before his Bench PR, but man it is some crazy stuff. :eek:
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Out of control! I saw Lilly's squat and bench on facebook, both were crazy awesome. But he sounded a little disappointed in his final tally. I anticipate he'll be coming back hard from this one.
 
Ya all the vids I watched were crazy.
 
herderdude said:
Green gets a 2209 total at 242, I believe the lightest ever to total 2200, courtesy of 848/523/837. Brandon Lilly hit a 2110 total 760/584/766, squats without wraps.
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Isn't that a 5lb bench PR?

Maybe he anticipated at least still getting an 815 dead...I dunno.

Crazy numbers on both accounts.
 
herderdude said:
I'd heard within three hours, which is what I relayed to the people I was discussing this with. Sometimes I don't get to a good resource of the requisite calories for awhile after I train. Never held me back any.
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Hope you guys are cool w/ studies in your logs. If not, just let me know. Of course, there's lots more, but these should shed some light. Here we go. And don't forget to bring your chocolate milk says Mr. Towlie.

J Int Soc Sports Nutr. 2008 Oct 3;5:17. doi: 10.1186/1550-2783-5-17.
International Society of Sports Nutrition position stand: nutrient timing.
Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J.
Source

Department of Health and Exercise Science, University of Oklahoma, Norman, OK 73019, USA. [email protected].
Erratum in
J Int Soc Sports Nutr. 2008;5:18.
Abstract
Position Statement: The position of the Society regarding nutrient timing and the intake of carbohydrates, proteins, and fats in reference to healthy, exercising individuals is summarized by the following eight points: 1.) Maximal endogenous glycogen stores are best promoted by following a high-glycemic, high-carbohydrate (CHO) diet (600 - 1000 grams CHO or ~8 - 10 g CHO/kg/d), and ingestion of free amino acids and protein (PRO) alone or in combination with CHO before resistance exercise can maximally stimulate protein synthesis. 2.) During exercise, CHO should be consumed at a rate of 30 - 60 grams of CHO/hour in a 6 - 8% CHO solution (8 - 16 fluid ounces) every 10 - 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 - 4:1 may increase endurance performance and maximally promotes glycogen re-synthesis during acute and subsequent bouts of endurance exercise. 3.) Ingesting CHO alone or in combination with PRO during resistance exercise increases muscle glycogen, offsets muscle damage, and facilitates greater training adaptations after either acute or prolonged periods of supplementation with resistance training. 4.) Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 - 10 g CHO/kg/day) have been shown to stimulate muscle glycogen re-synthesis, while adding PRO (0.2 g - 0.5 g PRO/kg/day) to CHO at a ratio of 3 - 4:1 (CHO: PRO) may further enhance glycogen re-synthesis. 5.) Post-exercise ingestion (immediately to 3 h post) of amino acids, primarily essential amino acids, has been shown to stimulate robust increases in muscle protein synthesis, while the addition of CHO may stimulate even greater levels of protein synthesis. Additionally, pre-exercise consumption of a CHO + PRO supplement may result in peak levels of protein synthesis. 6.) During consistent, prolonged resistance training, post-exercise consumption of varying doses of CHO + PRO supplements in varying dosages have been shown to stimulate improvements in strength and body composition when compared to control or placebo conditions. 7.) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training. 8.) Nutrient timing incorporates the use of methodical planning and eating of whole foods, nutrients extracted from food, and other sources. The timing of the energy intake and the ratio of certain ingested macronutrients are likely the attributes which allow for enhanced recovery and tissue repair following high-volume exercise, augmented muscle protein synthesis, and improved mood states when compared with unplanned or traditional strategies of nutrient intake.

PMID: 18834505 [PubMed] PMCID: PMC2575187 Free PMC Article
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J Nutr. 2013 Nov;143(11):1848S-51S. doi: 10.3945/jn.113.175984. Epub 2013 Sep 11.
Is there an optimal time for warfighters to supplement with protein?
Atherton PJ.
Source

University of Nottingham, School of Medicine, Division of Clinical, Metabolic and Molecular Physiology, Postgraduate Entry Medical School, Royal Derby Hospital, Derby, UK.
Abstract
Although nutritional requirements for warfighters will inevitably vary in accordance with job role and active-inactive duty cycling, somewhat generic recommendations do still apply. In considering aspects of "optimal" nutrient timing, it is important to outline singular and combinatorial relationships between protein intake and physical activity (e.g., exercise) in the context of the following: 1) skeletal muscle protein turnover, 2) functional recovery, and 3) adaptation to exercise. The essential amino acid (EAA) components of dietary protein are key macronutrients regulating muscle proteostasis, because they provide substrate to replenish muscle proteins lost during fasted periods. This occurs through a substantial, albeit short-lived (∼2 h) EAA-induced stimulation of muscle protein synthesis (MPS) and via an insulin-mediated suppression of muscle protein breakdown (MPB) (via carbohydrate- and/or EAA-mediated insulin secretory effects). At rest, intake of protein (optimal range between 20 and 40 g of high-quality protein, equating to ∼10-20 g EAAs) every ∼4-5 h is advocated due to the refractoriness of MPS in response to continuous supply. Bouts of exercise also stimulate muscle protein turnover (increasing both MPS and MPB), but in the absence of protein intake net muscle protein balance remains negative such that exercise alone is catabolic. Intake of dietary protein redresses this balance through enhancing both the amplitude and duration of exercise-induced increases in MPS while concomitantly limiting MPB. These postexercise periods of positive net protein balance permit muscle adaptation and functional recovery. Finally, in relation to exercise, protein dosing (at a minimum of ∼20 g) both in close proximity to exercise and thereafter every 4-5 h during waking hours (including before bedtime) is likely optimal for adaptation/functional recovery.

PMID: 24027179 [PubMed - in process]
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Noms, chocolate milk ...

Med Sport Sci. 2012;59:127-34. doi: 10.1159/000341954. Epub 2012 Oct 15.
Chocolate milk: a post-exercise recovery beverage for endurance sports.
Pritchett K, Pritchett R.
Source

Department of Nutrition Exercise and Health Sciences, Central Washington University, Ellensburg, WA 98926- 7552, USA. [email protected]
Abstract
An optimal post-exercise nutrition regimen is fundamental for ensuring recovery. Therefore, research has aimed to examine post-exercise nutritional strategies for enhanced training stimuli. Chocolate milk has become an affordable recovery beverage for many athletes, taking the place of more expensive commercially available recovery beverages. Low-fat chocolate milk consists of a 4:1 carbohydrate:protein ratio (similar to many commercialrecovery beverages) and provides fluids and sodium to aid in post-workout recovery. Consuming chocolate milk (1.0-1.5•g•kg(-1) h(-1)) immediately after exercise and again at 2 h post-exercise appears to be optimal for exercise recovery and may attenuate indices of muscle damage. Future research should examine the optimal amount, timing, and frequency of ingestion of chocolate milk on post-exercise recovery measures including performance, indices of muscle damage, and muscle glycogen resynthesis.

Copyright © 2012 S. Karger AG, Basel.

PMID: 23075563 [PubMed - indexed for MEDLINE]
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J Physiol. 2013 May 1;591(Pt 9):2319-31. doi: 10.1113/jphysiol.2012.244897. Epub 2013 Mar 4.
Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.
Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR, Stellingwerff T, Phillips SM, Hawley JA, Coffey VG.
Source

Exercise Metabolism Group, Health Innovations Research Institute, School of Medical Sciences, RMIT University, Melbourne, Australia.
Abstract
Quantity and timing of protein ingestion are major factors regulating myofibrillar protein synthesis (MPS). However, the effect of specific ingestion patterns on MPS throughout a 12 h period is unknown. We determined how different distributions of protein feeding during 12 h recovery after resistance exercise affects anabolic responses in skeletal muscle. Twenty-four healthy trained males were assigned to three groups (n = 8/group) and undertook a bout of resistance exercise followed by ingestion of 80 g of whey protein throughout 12 h recovery in one of the following protocols: 8 × 10 g every 1.5 h (PULSE); 4 × 20 g every 3 h (intermediate: INT); or 2 × 40 g every 6 h (BOLUS). Muscle biopsies were obtained at rest and after 1, 4, 6, 7 and 12 h post exercise. Resting and post-exercise MPS (l-[ring-(13)C6] phenylalanine), and muscle mRNA abundance and cell signalling were assessed. All ingestion protocols increased MPS above rest throughout 1-12 h recovery (88-148%, P < 0.02), but INT elicited greater MPS than PULSE and BOLUS (31-48%, P < 0.02). In general signalling showed a BOLUS>INT>PULSE hierarchy in magnitude of phosphorylation. MuRF-1 and SLC38A2 mRNA were differentially expressed with BOLUS. In conclusion, 20 g of whey protein consumed every 3 h was superior to either PULSE or BOLUS feeding patterns for stimulating MPS throughout the day. This study provides novel information on the effect of modulating the distribution of protein intake on anabolic responses in skeletal muscle and has the potential to maximize outcomes of resistance training for attaining peak muscle mass.
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