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

Bropumping Day

OHP
Barx12
95,105,115,135x8
155x3

Mid Grip bench (pinkie inside ring)
225x8,8,6. Damn.

Pull Ups
BWx6,6,5

Rolling Tri/Bro Curl 12x4

Chest Supported DB Row 55x8x4

Rear Delt Destroyer x2

Side Laterals 10x3

DB Flyes (stretch) 10x2

Machine Flyes (contract) 12x2

Hammer Curl 10x3

Pullapart Series

Facepulls 10x4 (upper pulley, lower pulley, neutral and overhand grips)

Exaggerated Hang Pull Up (big hang, pause, go as high as I can, working bottom end)
BWx10

Just hit it good and hard today. This volume was not out of the ordinary in my physique training. I like to work every angle of the muscle group. This will build a good foundation when I up the intensity with gear. Moved fast, too. This session took maybe 75 minutes.
 
A session like that would be brutal to me. Gotten so used to a whole different kind of workout...you must have been flying to finish that fast. Solid. :cool:
 
I like to think I'm pretty good at making light weight heavy, and I made sure to take all supportive equipment out of my gym bag. No temptation to gimmick up and drop the reps down. The light weights made it easy to get back under there, though my repping suffered in the later sets of the compound moves. For the barbell work, it was lift, load, sip my gatorade and modern bcaa (thanks Jim), and get back under.
 
CountryLiftin said:
How wide do you normally bench?
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For this meet, I was going ring finger on the ring. I'm a little broad, and the wide grip helped out my brachialis. Too wide, and I had no pop off my chest. Too close, and my arm couldn't handle it. My arm was feeling great on meet day, but I wasn't risking a switch in grip width.
 
That's where I like to bench but moved in to pinkies on with you guys advice and it seems pretty good. I can't settle though.

I focused on keeping any hint of a hitch out of my pulls today and they went very well.
 
CountryLiftin said:
That's where I like to bench but moved in to pinkies on with you guys advice and it seems pretty good. I can't settle though.
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I used to bench ring on ring with all of my focus being on a huge arch and hard tuck. Then I read somewhere that arching and tucking aren't necessarily what raw guys should do. My form will be fluid as my strengths, weaknesses, and leverages change, as I think everyone's should. Sometimes small "aha!" moments happen and I'm always willing to ride it out for a set or two. I definitely think if my arm can handle the pinkie on ring or pinkie inside ring, I'll have some more pop off of my chest. My sticking point then shifts to my triceps at maybe three boards up.

Of course, this all changes when I get my shirt back from being taken in and it's XXX meet prep time.
 
Good job at the meet buddy, though knees looked a little wobbly on both squats.

I typically hit bigger maxes at a meet due to the equipment/deload/atmosphere.
 
NomZ said:
Good job at the meet buddy, though knees looked a little wobbly on both squats.

I typically hit bigger maxes at a meet due to the equipment/deload/atmosphere.
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Thanks a lot! I agree on both accounts. Knees weren't getting the job done and they're paying the price this week. I was a little wider than I usually go, and the most I've had on my back the whole training cycle was 465. More pause squats, more pushing the knees out. I'm going to start doing band bad girls at the end of my sessions. Should have warmed up/done activations with my hip circle too. If I can get my hips to figure it out, I'll hopefully get my deadlift going too. But being in a monolift and having some guys hit 6, 7, 8, 900lb squats after my first couple attempts was enough to get me going.
 
herderdude said:
I used to bench ring on ring with all of my focus being on a huge arch and hard tuck. Then I read somewhere that arching and tucking aren't necessarily what raw guys should do. My form will be fluid as my strengths, weaknesses, and leverages change, as I think everyone's should. Sometimes small "aha!" moments happen and I'm always willing to ride it out for a set or two. I definitely think if my arm can handle the pinkie on ring or pinkie inside ring, I'll have some more pop off of my chest. My sticking point then shifts to my triceps at maybe three boards up.

Of course, this all changes when I get my shirt back from being taken in and it's XXX meet prep time.
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You're right. My sticking point is about the same. I'm gona play around some now that my arch is pretty Much down and see if I can get some more pec involvement.
 
CountryLiftin said:
You're right. My sticking point is about the same. I'm gona play around some now that my arch is pretty Much down and see if I can get some more pec involvement.
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Just remember, train movements, not muscles. The bench press is a full body movement, not a pec exercise. Speed off of the chest can come from lats, delts, pecs, any of that. Sometimes speed off the chest comes down to mentally deciding that you're going to be faster.
 
herderdude said:
I like to think I'm pretty good at making light weight heavy, and I made sure to take all supportive equipment out of my gym bag. No temptation to gimmick up and drop the reps down. The light weights made it easy to get back under there, though my repping suffered in the later sets of the compound moves. For the barbell work, it was lift, load, sip my gatorade and modern bcaa (thanks Jim), and get back under.
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I do what I can lol.
 
BB Legs aka Woof

RFE Bulgarian Split Squat
55x8
75x8
105x8. Rough at every weight

Leg Press
20x2 @ 2 and 3 plates a side, feet high and wide
15 @ 4pps high and wide
10x4 @ 5pps high and wide x2, low and wide x1, low and narrow x1

KB Swings (American)
75x10x2

45 degree hyper
5 against doubled minis/however many unweighted
BW+85x5/unweighted

Pull Ups
BWx5 good+3 lower ends
BWx5+2

Kneeling Ab Wheel
10x2

Side Bends
120x10x2

Calves

Hot and humid in the gym today. I took my good old time and got my reps in. Rep legs are always brutal. Abs also weren't ready for the workload. Going to need to roll out my calves and probably everything else like three times tonight.
 
CincyKiller45 said:
Good workout bro. Heavy a$$ Bulgarian split squats.
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I should note it's a barbell, not dumbbells. That would be outta control! Corey Hayes once wrote that bodyweight for 10 should be a goal on Bulgarians. That's pretty damn serious stuff that I plan on attempting.
 
Woof sounds right.

American KB swing, as opposed to?
 
Russian you swing it to eye level, American you swing it all the way to overhead. I'd prefer to do heavy ass Russian swings, but with a 75lb KB being the biggest there, I just fired it up higher. I didn't make a note of how tough those were, but they were definitely tough. Maybe I'll get some help off of the floor with them, I'm just racking my brain for ways that I'm going to fix my deadlift.
 
herderdude said:
I should note it's a barbell, not dumbbells. That would be outta control! Corey Hayes once wrote that bodyweight for 10 should be a goal on Bulgarians. That's pretty damn serious stuff that I plan on attempting.
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Still heavy stuff nonetheless. I'm going with a BB next time to switch things up.

I cannot fathom doing BWx10. Them lil 20 DB's felt HEAVY.
 
CincyKiller45 said:
Still heavy stuff nonetheless. I'm going with a BB next time to switch things up.

I cannot fathom doing BWx10. Them lil 20 DB's felt HEAVY.
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Oh, dude. I can't even do heavy dumbbell Bulgarians. Not a chance.
 
I'll just do Americans as heavy as I can...bc America has an obesity problem.
 
NomZ said:
I'll just do Americans as heavy as I can...bc America has an obesity problem.
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Hahahaha. I want to do Russians, because they have strength figured out, but I need more kettlebell.
 
Try doing Bulgarians with a single DB held in your hand on the side of the raised foot. It torques the hell out of the core.
 
Bulgarians in a front rack position. :eek: :nightmares:

I hate those things, but I would be a liar if I said I didn't make many of my clients use them. :D
 
Damn. These are all good/horrible ideas.
 
bolt10 said:
Bulgarians in a front rack position. :eek: :nightmares:

I hate those things, but I would be a liar if I said I didn't make many of my clients use them. :D
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Another awesome ball buster.
 
I have ridiculous trouble balancing with a barbell with the right foot down...you guys are not all strong...but nimble tight rope artists.
 
Big day upcoming today. Hittin up O-lifts and Strongman implements. And of course pullups, GHR, upper back, facepulls, and pullaparts.
 
herderdude said:
Big day upcoming today. Hittin up O-lifts and Strongman implements. And of course pullups, GHR, upper back, facepulls, and pullaparts.
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Excite
 
I was short on time today, so I didn't get everything I wanted in, but that's alright. Whooped.

OH Squat (waiting for the platform)
Barxmillion
95x10

Snatch
Barx a few
65x3
95x3
115x3
135x2x2 PR. Didn't have the technique OR explosiveness today. Had to gut them up.

Clean
135x5x2 Jacked up wrist

OH Squat
95x5
135x1 lost it on 2
135x5 big PR

Pull ups
BWx3x2 Upper back smoked from OH Squats (lightbulb moment)

Lat Pulldown
10x2

Earthquake Bar OH Squat
Bar+34 in kettlebellsx12x2 Upper back and core again. Very fearful of dropping this sucker on my head

Stone over shoulder
175lbsx3 in 30s

Hips were not on board today as far as explosiveness. Still was a tough and fun day. Huffing and puffing the whole time. A 65lb triple of snatches is as hard as a 400lb triple of squats for me. I'll upload the videos in a few.

Oh yeah, if you're not torquing the bar as hard as you can (spread it/break it) on overhead squats, you WILL lose it. I see now what KStarr is referring to about basic principles applying to all lifts, and lifting principles applying to everyday life.
 
I'm gonna start adding in some of this on occasion.


I'm not sure what it adds to PLing specifically, but for competing in Strongman cleaning is something I need to go back to.
 
It's definitely better to do these fun day kinds of things before your meet training cycle. I'm thinking a 3-4 week block of mostly bodybuilding with lots of movements I don't do, and difficult variations of compound lifts, anything that will hit me hard but keep intensity low.

The way I see it, almost anything related to Strongman really builds the upper back, especially stones. Cleans for me really nail my upper traps. The overhead squats were just to challenge myself on short time. Mission accomplished. The upper body torque I had to create on 135 was almost the same as torquing up for a max bench. Actually, if I had torqued like that for a max bench, I'd probably have a new max!
 
herderdude said:
The way I see it, almost anything related to Strongman really builds the upper back, especially stones. Cleans for me really nail my upper traps. The overhead squats were just to challenge myself on short time. Mission accomplished. The upper body torque I had to create on 135 was almost the same as torquing up for a max bench. Actually, if I had torqued like that for a max bench, I'd probably have a new max!
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I love the days I do Strongman event work, it's just a refreshing change of pace.

I love the challenge it adds outside of traditional weight training.


Hell, I haven't consistently cleaned or OH Squatted since HS football......


Might be time for a change.



Edit: I just hate training people on the technique lol. The wife never could quite get the power clean down (although her hang clean was pretty good.)
 
jimbuick said:
I love the days I do Strongman event work, it's just a refreshing change of pace.
I love the challenge it adds outside of traditional weight training.
Hell, I haven't consistently cleaned or OH Squatted since HS football......
Might be time for a change.
Edit: I just hate training people on the technique lol. The wife never could quite get the power clean down (although her hang clean was pretty good.)
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Strongman builds muscle in places where others don't even have places. It builds weird strength, monkey strength.

Working construction, I've had my ass kicked by big wet boards, logs, bundles of shingles, drywall, and lots of other things. The logs are massive, but everything else is relatively light. The lack of handles or an easily discernable center of mass can make anything difficult.

Things that are more difficult are often better, in my opinion. You'll notice I don't use a lot of overload techniques (or any techniques, for that matter) but I do like to make things more difficult.
 
After hours of editing, here it is: My snatches are all over the place, as you can see. I think you can tell the difference between the first set of overheads and the second, as well. The bar and myself are more of a single unit. Definitely wish the stone over videos were better, but what can you do?

[video=youtube;Xbxe7pWY_Vk]http://www.youtube.com/watch?edit=vd&v=Xbxe7pWY_Vk[/video]
 
Snatches looked fast, hard to tell from the front but doesn't look like you're fully extending and the arms are coming too soon. Side view next time pls.

Stones are fun, I did a 200x7 stone over 48" in 60s.
 
NomZ said:
Snatches looked fast, hard to tell from the front but doesn't look like you're fully extending and the arms are coming too soon. Side view next time pls.

Stones are fun, I did a 200x7 stone over 48" in 60s.
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My number one form issue on the olympic lifts is definitely not coming to full hip extension. I'm not sure what you mean by arms coming too soon, though. It's hard to make any progress without coaching, and I wonder if I'm hurting more than helping by ramming weights overhead with poor form. I'd bet another thing you'll notice with a side view is that the bar comes away from my body when I snatch. Hard to say.

Definitely love the way stones tear up my arms. We were thinking about making some for my strongman prep, but we never got around to it. There's so much that can be done with them. Over bar, over shoulder, loading, carrying. We're pouring concrete on the new house sometime in September, perhaps I'll discuss taking the excess to make stones...
 
Holy ****, my delts and upper back are frickin SORE! I usually don't get sore in my delts when I train them, I just get bigger fast. But the combination of movements yesterday crushed my rear and side delts like never before. Upper back is more sore than usual, but not legendarily sore.
 
herderdude said:
Holy ****, my delts and upper back are frickin SORE! I usually don't get sore in my delts when I train them, I just get bigger fast. But the combination of movements yesterday crushed my rear and side delts like never before. Upper back is more sore than usual, but not legendarily sore.
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If I go in and do a bunch of cleans after not doing them awhile my traps get sore as ****. I can't even do heavy weight. I'd usually do sets of 5 with 135 or so. Craziness.

You gonna do the elitefts pull apart series today? I've been doing it every day since Sean(I think?) posted it...but my rear delts haven't been demolished.
 
rob112 said:
If I go in and do a bunch of cleans after not doing them awhile my traps get sore as ****. I can't even do heavy weight. I'd usually do sets of 5 with 135 or so. Craziness.

You gonna do the elitefts pull apart series today? I've been doing it every day since Sean(I think?) posted it...but my rear delts haven't been demolished.
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I'll try to find a place to do the pullaparts for sure today. I don't think the pullapart series is as much for hypertrophy as it is for health. For blowing them up, I like John Meadows' Rear Delt Destroyer sets. Those are ball-busters.
 
herderdude said:
I'll try to find a place to do the pullaparts for sure today. I don't think the pullapart series is as much for hypertrophy as it is for health. For blowing them up, I like John Meadows' Rear Delt Destroyer sets. Those are ball-busters.
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I never tried them...I'll have to look it up
 
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