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

CountryLiftin said:
What injury are you dealing with right now?
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Thrown out back. I tried to good morning 455 (on accident during a squat) in a loose belt. That would have been a 180lb GM PR, but instead I snapped my shyt up. I was squatting after a full day of ripping shingles off of a roof and I refused to acknowledge that it was not my day.
 
CincyKiller45 said:
Nice job bro. You running the cube or your own routine?
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Currently doing my own thing. Keeping intensity low (not by choice, but by weakness) and trying to build some work capacity and hone in on weak points. It sucks not moving big weight, but I'm really trying to focus. Due to start the Cube on Monday, but I don't know if I should with my back issues.
 
Upper lumbar, lower thoracic. I haven't seen the doctor, since I just had physical therapy for my back in February. I still do the PT exercises, though I think the injury is slightly different this time. Reverse hypers have been working well for relieving pain. I haven't checked with my insurance as to whether or not I am covered for chiropractic.
 
herderdude said:
Upper lumbar, lower thoracic. I haven't seen the doctor, since I just had physical therapy for my back in February. I still do the PT exercises, though I think the injury is slightly different this time. Reverse hypers have been working well for relieving pain. I haven't checked with my insurance as to whether or not I am covered for chiropractic.
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Well hopefully you get it figured out. I would guess probably bad muscle strain, it feels more muscular? Hard to tell without being there. I'm no stranger to back injuries so hopefully your back on top soon. I was out for 8+ months and has taken almost 2 years to get as close to completely healed as I'm gona get. Blows.

Hopefully your insurance covers. It seems like cooays are getting more expensive too. I don't like to go anymore until I really need to because it stupid expensive. That's why I have been treating my trap issue myself.
 
I might be going to a chiro pro bono soon, I've been using my lax ball and PT exercises and reverse hypers. I'd be devastated if it took me that long to get back to form.
 
Sounds like a good recovery plan and hopefully its a good Chiro. Some are good and some are con artists.

I wasn't happy trust me but when you can't even walk for days after getting hurt you're glad to have even been able to recover. The biggest part of my recovery was alleviating nerve damage and healing and normalizing the muscles of my lower back and stabilizing my pelvis position. Which PTs and Chiros both failed at and I ended up doing myself with my basic knowledge of he injury and treatment.

Get some ice on it post workout too once you stretch and start to cool down. Heat before obviously to keep it loose and prevent more injury.
 
Damn. That's unreal. I have confidence in this chiropractor. I haven't been to him, but he's a former powerlifter and was one of my wrestling coaches when I was little.
 
Sounds reliable then. Yeah pretty bad. Sacroiliac joint disfunction is actually a pretty common cause of low back pain but wasn't really acknowledged until recently. I basically blew the whole joint out which really shouldn't happen because it is basically the strongest joint complex in the body and is supposed to have next to no actual movement. All my other issues stemmed from the dislocation and compounded.

Didn't even hurt it lifting. I had some type of dysfunction beforehand, as I had multiple dislocations of the joint after sprinting in track on an injured hamstring. About 6 months later I ran a timed 40 and BOOM. I actually ran a 4.4 but couldn't walk the next day..

So when your back hurts just remember it could be worse! And you can always come back. I'm pulling more than ever now and my back is solid although I do have pain at times.
 
Here are my sucky, yet pain free, sumo deadlifts.

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Should be squatting today. Was planning on benching, but my back feels AMAZING and my shoulder feels yucky.
 
Vids from the side tend to be the best for critiquing...

Looks good mostly, I don't like rolling the bar to set up personally. Looks like you could have too much hyperextension after lockout, dunno from the front.

RAMMSTEIN
 
I like rolling the bar sometimes, but I quit doing it lately. I am gona give the vids a watch. I am not super familiar with Sumo pulls but like to consider myself a fairly good deadlifter (3x BW).

EDIT: I agree a vid from the side would look good. Sit back on the heels more, keep the back tight and up and head forward like you were.

What weight were those 3 pulls?
 
NomZ said:
Vids from the side tend to be the best for critiquing...

Looks good mostly, I don't like rolling the bar to set up personally. Looks like you could have too much hyperextension after lockout, dunno from the front.

RAMMSTEIN
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I don't like rolling the bar, either. But I was having trouble with it drifting on me right as I began my pulls. I had about 3 or 4 failed pulls as a result of poor setup or bad bar position at the start.
 
CountryLiftin said:
I like rolling the bar sometimes, but I quit doing it lately. I am gona give the vids a watch. I am not super familiar with Sumo pulls but like to consider myself a fairly good deadlifter (3x BW).

EDIT: I agree a vid from the side would look good. Sit back on the heels more, keep the back tight and up and head forward like you were.

What weight were those 3 pulls?
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The first one was 335, the rolling one was 345, and the fast(er) one was 275.
 
Nice. I might try and pull some tomorrow sumo after I get done with my reg. sets just to play around. You and sean are both doing them... I feel peer pressure.
 
Get good at the deadlift variation you suck at, and you'll find that your good variation will have improved. I'm pulling sumo because my back likes it at the moment. I was pulling sumo in gear all through April and May.
 
I'll have to try that. Although I am adding 25 to my DL every two months or so now.... Maybe I will start going up 50 every two months? LOL
 
6/10 Cube Week 1 Rep Squats

Worked up to 275x8, tweaked my back wrapping for 315x8, and did some reverse hypers and called it a day.

275x8 was the best I've felt in a while. I would have easily hit my Rx'd 335x8 if I hadn't had that minor tweak. After a few sets of reverse hypers, the pain was almost gone, but I wasn't tempting fate. I feel that if I continue to take my time getting better and get a couple adjustments to my back, I'll be right back to full strength.

The form felt really good today too. Looks like I'll be getting Oly shoes or I'll be squatting in my work boots more often. I'll throw up the vids in a little while.
 
Yeah. It's been on and off for a while. Today was the best day for my back since the injury. Pain free all day, and I went from a rough 275x3 to an easy 275x8. The huge thing for me was that the pain is already gone just from opening up the area with the hypers.
 
Good to hear man. I wish I could get my trap to ease up a little bit. I think I am making progress between stretching, meshing, heating. I need to start icing post workout as well.
 
What always works for me is frequent attention to the area. Have you bought Supple Leopard yet? Mine should be coming in tomorrow.
 
Here's the squats. Chime in if anybody notices anything. This was high bar, feet well outside of shoulder width. For me, that's the least brain-involved way to squat. All I have to do is open my knees hard and the rest comes naturally. [video=youtube;792l6WpQNzM]http://www.youtube.com/watch?v=792l6WpQNzM&feature=youtu.be[/video]
 
Here's how I set up my reverse hypers, if anyone doesn't have access to a reverse hyper but would still like the benefits of it.
[video=youtube;35BqS8p5cHk]http://www.youtube.com/watch?v=35BqS8p5cHk&feature=youtu.be[/video]
 
Yeah... No. I'm a broke college kid. I wish. I checked it out and it looks good but literally don't have the spare cash to toss around right now. I've been working at it a good bit, and the last week have been making some good progress. I might get our new PT to check it out. It will be nice in just a few years I will be able to do this stuff myself after I get done with school. I gota deal with BS classes for another year or two though.

Squats look good, and I like how you set that up. I really wana get back squating hard it's pissing me off. I might try and find some way to set up hypers at my gym or home if I gota.
 
I have the supple leopard in e-book format...

Herder, with high bar, that's a little more torso lean than I'd like to see.

Going to steal your rev hyper idea.
 
It's a really good book and very nice to have that many mobility exercises in one place. I have this like "mobility station" and I keep the book there. Very awesome stuff.

Very cool idea for the reverse hyper. Trying to think of a place at my gym to lean on like that.
 
I wish I could get it Sean recommended it to me as well.
 
Even just reading on how to stand properly made me more steady walking out a squat.

Reverse hyper-I've neglected it. No more.

and ****in FedEx! First time they ever ask for someone to sign for the package! I'm on duty until Wednesday and wifey works during the day so I'll get your Rage then (I'll let ya know how you smell)
 
In on reverse hyper love. One of my favorite (and only) machines in my gym. :D
 
NomZ said:
I have the supple leopard in e-book format...

Herder, with high bar, that's a little more torso lean than I'd like to see.

Going to steal your rev hyper idea.
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I'm having a bad time with that. It's like I'm squatting low bar with a high bar. Got any tips or cues?
 
Sean1332 said:
Even just reading on how to stand properly made me more steady walking out a squat.

Reverse hyper-I've neglected it. No more.

and ****in FedEx! First time they ever ask for someone to sign for the package! I'm on duty until Wednesday and wifey works during the day so I'll get your Rage then (I'll let ya know how you smell)
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Dude, that sucks bad! It's definitely gonna reek. I made sure to grind the sweat into it and eat sardines and pickles and **** before each bench session.
 
Use a similar set up for reverse hypers as well. Get a bit more range of motion as my head ends up down below parallel.
 
jem6702 said:
Use a similar set up for reverse hypers as well. Get a bit more range of motion as my head ends up down below parallel.
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Yeah that's why I moved the roller pads to the bottom pin. I bend my knees to get fully rotated under since it's a little close to the floor. Could maybe put a plate under the one side. I also noticed on that set that I didn't get a full contraction at the top. This is why I video my sets.
 
6/12 Rep Bench

Bench
Barx100 total
95-225x8 a quarter at a time
275x11 PR

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300x2 got a little big for my britches there
225x14

Dips
BWx20,15, 10

BB Extension
135x10

If you couldn't already tell, triceps were GONE.

Lateral Raise
25x10x5

DB Row (loose form, could almost call them Krocs if I had actually repped them)
130x10x2

Cat Back Lat Pull
20,15, 8/6/4 Rest Pause

Facepull/Pullapart
10x4/10x4

Poundstone Curls (light rest pause bb curl)
65x25,10, 8, 7 (50 total)

Today I felt like a million bucks and a pair of titties. Hit a PR, wore myself out on all variations of assistance lifts and did it all in 75 minutes from in the door to out the door. Good stuff.

I highly recommend the new bench setup. Get into your best arch with your head on the end of the bench, then lift up again and have your spotter push your shoulders down. Really maximizes arch and MORE IMPORTANTLY it really makes sure you're on your traps.
 
Sean1332 said:
Sure that wasnt 185 instead of 275? Looked easy as hell. I like the set up too.
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Lol. Felt like 185 on the unrack. I knew on my first eccentric that it was PR time. The setup is nice. I have a feeling that it will be crucial for shirted benching in the future. Give it a try.
 
Definitely good form getting into the bench. Looked great and nice work. Mad strength man.
 
CincyKiller45 said:
Dude, great work. I need to consider training shirtless. I'm sure it adds an additional 25 horsepower.
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When you're big and fat and training in a building without insulation, it adds countless poundage to the session. I'd be 198 in a hurry if I trained in a sweatshirt.
 
herderdude said:
When you're big and fat and training in a building without insulation, it adds countless poundage to the session. I'd be 198 in a hurry if I trained in a sweatshirt.
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You'd be a hoss at 198. Not that you're considering it.
 
I'm really just going with whatever I weigh. I don't eat breakfast, because I like to sleep in. For lunch I eat as many calories as I can and still move outside in whatever the weather is, and then for dinner I usually have an extravagant meal featuring a pork product. That's the secret to the incredible strength of the Eastern Europeans.
 
herderdude said:
I'm really just going with whatever I weigh. I don't eat breakfast, because I like to sleep in. For lunch I eat as many calories as I can and still move outside in whatever the weather is, and then for dinner I usually have an extravagant meal featuring a pork product. That's the secret to the incredible strength of the Eastern Europeans.
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This is true. I don't know how many whole hogs I've consumed in my life time.
 
Pulled pork sammitch and doing wood before rep deadlifts. Today is gonna be a strong day.
 
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