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

herderdude said:
It's in Columbus, it's the RPS Xtreme Xmas Xplosion.
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AH ok. I know there is a Westside Xmas Invitational around that time as well, so I was just wondering if you were going. I was thinking of going, not to compete but to help out Justin from my gym who will be going and also visit some close friends in the area.
 
Torobestia said:
AH ok. I know there is a Westside Xmas Invitational around that time as well, so I was just wondering if you were going. I was thinking of going, not to compete but to help out Justin from my gym who will be going and also visit some close friends in the area.
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Yeah, it'll be a year or two before anybody's inviting me to meets. A huge future goal of mine is that I want to qualify for the 2014 XPC Semis. If I don't make it in '14, I'll make it in '15
 
Looks like that last set of Lilly pause style bench got pretty rough lol. Good ****
 
herderdude said:
Here's that video puccah8808 made me do. Mine isn't as good as hers, mine was just chronicling the facts of the matter like any boring history textbook, but here we go: Invalid Link Removed
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Awesome stuff, flattered to be called 'an old fck' by the one and only herder.

Tony Dorsett was a machine...
 
I like the plan man. The vids were nice too. :thumbsup:
 
napalm said:
Awesome stuff, flattered to be called 'an old fck' by the one and only herder.

Tony Dorsett was a machine...
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;) You know it's all love.

A lot of people don't know Dorsett held the NCAA career rushing record for over 20 years, and I believe he and Tebow are the only guys to finish in the top 5 in Heisman voting 4 years in a row. And not only was his college career outstanding, but he was the first NFL player to have a 99 yard rush from scrimmage, with ten players on the field no less AND he's in the NFL hall of fame.
 
herderdude said:
;) You know it's all love.

A lot of people don't know Dorsett held the NCAA career rushing record for over 20 years, and I believe he and Tebow are the only guys to finish in the top 5 in Heisman voting 4 years in a row. And not only was his college career outstanding, but he was the first NFL player to have a 99 yard rush from scrimmage, with ten players on the field no less AND he's in the NFL hall of fame.
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Tim tebow is a good player. He took the broncos just as far as Peyton has so far. Also, tebow has actually won a playoff game with Denver. Just saying, he's not that bad
 
rob112 said:
I can't believe you went for it with no spot lol. I never seen you do that kicking move on bench before haha
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I thought I had it, but I got overzealous. I had to kick to keep myself under the bar so I didn't dump it.
 
smoker145 said:
Tim tebow is a good player. He took the broncos just as far as Peyton has so far. Also, tebow has actually won a playoff game with Denver. Just saying, he's not that bad
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Smoker, I don't think you like sports as much as you like stirring up ****.
 
Today was a conditioning day. Last week I pushed the sled for conditioning, today I dragged it.

Two sets of six reps with 50lbs on the sled. Each rep was 100yards, 50yd run uphill (about 70% speed), walk downhill, taking long stiff-legged steps and pulling through the heel, how Louie teaches it.

Took about a minute to complete each rep, took about 45 seconds rest between each rep, 3min rest between each set.

The first five of set one were cake. Well recovered between and everything. The last one was hard, then I took a break, then the first two were easy and the rest got progressively harder. Saw stars after rep 5 of set two. Hopefully later this week or early next week I'll hit 7 and 7. Shooting for 10 and 10 by mid-cycle.

This will bring my lifts down for a bit (just like the many sets of reverse hyper) but it will increase hypertrophy and work capacity to the point where I will still set PRs this cycle and lay the foundation for further PRs in the future.


The bigger the house, the more foundation you have to lay.
 
rob112 said:
Bingo.

He is like skip bayless, just slightly less rich and equal sports knowledge.
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I'm not rich by any means. All I'm saying is, facts are facts. Is Peyton better? Of course, top 3 all time probably, if he gets more rings probably number 1. All I'm saying is he hasn't taken the broncos farther than tebow. Tebow has talent, and I think he would be a solid te
 
Great discussion on handling a lifter on meet day:

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The two handlers I've had were both perfect in that they managed to deal with me and took care of me while I spent the entire day focusing on each lift and nothing else.

The one time I was a handler, I picked all attempts AND I snapped my fingers at my boy's girlfriend to run to the back of the ballroom to grab his ammonia. I'm super proud of that last one.
 
No rest for the wicked! Tomorrow is explosive squats. Hitting up 335x3x8, hopefully no belt no wraps. I'll probably adjust this down if I don't like where it's at. Then fronts 255x5x2, then pauses at 275x8x2 (I have no paused squat max, so 275x8 should be a good starting point). That's gonna be some serious TUT. Then we're gonna hit up some GMs in the neighborhood of 225x5x5 and some leg curls, reverse hypers, pull ups, and abs. Should be brutal, and the first cycle of explosive is supposed to be the EASIEST DAYS OF THE WHOLE CYCLE. How can I NOT get strong as hell?
 
Sounds fun ^^^.
Hey Herd, your buddy Neil "Dennis The Menace" Walker, and Starling better start sluggin' 2 nite, or there is gonna be some hell fire in the burg I gotta guess!?

Let's Go Gerrit....!
 
Just a sample:

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Sean1332 said:
It's says you're trying to show your privates.
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What? Stupid ass reversible basketball shorts were killing me. I almost fell when they fell back over my knees on front squats.
 
Sean1332 said:
He's got me lookin forward to hittin the Cube up again
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You commit to the cube?

I'm loving the program I'm on right now, but most likely will make my way back to the cube in time. I like lifting heavy more often. That's the only thing I didn't like about the cube.
 
CincyKiller45 said:
You commit to the cube? I'm loving the program I'm on right now, but most likely will make my way back to the cube in time. I like lifting heavy more often. That's the only thing I didn't like about the cube.
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Yeah I know. I want heavy everything. I'll just make up for the urge with beastly assistance work.

I'll start Cube Boss a week after my meet. Front squat every deadlift day (possibly following Coans or 5/3/1 for it?)

I'll tailor the assistance how I want but follow the main movements. Possibly add more volume to certain days.
 
Sean1332 said:
Yeah I know. I want heavy everything. I'll just make up for the urge with beastly assistance work.

I'll start Cube Boss a week after my meet. Front squat every deadlift day (possibly following Coans or 5/3/1 for it?)

I'll tailor the assistance how I want but follow the main movements. Possibly add more volume to certain days.
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Fronts are the second move on squat day. I'm committed to doing fronts and GMs twice a week. Brb trying at Russian curls.
 
10/9 Cube Boss Week 1 Day 3 Explosive Squats

Squat (no belt no wraps)
315x3
335x3x7

Front Squat
275x5x2 Barely made it

Pause Squat
275x8, 5 pause was very brief and I barely made these.
Unreal how much a belt helps with stability. After weeks without belting up for back squat, it felt like I put a suit on. I'm going to drop the weight and do these beltless.

GMs
185x5x4
First time belted in eons. Hit my hamstrings hard and was nice and safe. We'll see how they feel without next week. I'm working my GMs with 5s, 8s, and 10s and I'm going to keep the weight down to focus on stretching and building the muscle.

Green Band Assisted Russian Curls
8x3 Holy ballz these are insane brutal. I'll be doing these once a week. Twice would probably be too much.

And done. Sesh was insane. Still trying to find my squats again. I think with fatigued glutes and hams, it's hard to be a brick wall in the hole. I haven't been doing my pausers either, so I'm not worried about my skwaats. I'll do some abs tonight or tomorrow, and unilateral legs tomorrow for sure.
 
PaulBlack said:
Sounds fun ^^^.
Hey Herd, your buddy Neil "Dennis The Menace" Walker, and Starling better start sluggin' 2 nite, or there is gonna be some hell fire in the burg I gotta guess!?

Let's Go Gerrit....!
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Neal Walker is an RBI double kinda guy, hard to say how he'll do tonight. You guys haven't seen the half of Starling Marte. Hits a single, next pitch he's on second. If those guys BOTH have a good game, bucs win big.
 
For those of you guys who are afraid that it doesn't get heavy, just wait until you get to the third different variation of pulling, pressing, or squatting. Also, my plan for this cycle is to base my percentages off of a 5lb PR, instead of a training max. Training max leaves some very non-intimidating numbers. Basing percentages off of a 5lb PR leads to some scary ass stuff like 385x8-12x3 for next weeks' squats and a week 4 deadlift day that goes 455x2x3, 495x2x2, and 425x5x2. Those numbers don't look like much relative to my absolute max, but after you do it once, you know what to be afraid of.
 
Sean1332 said:
So instead of 95% of your 1RM for a T1RM, you're doing your 1RM +5?

Just making sure I understood that correctly
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That's correct. I figure I'm not getting into the heavy-ass weights just yet, so as I progress and dial in, I'll still be able to hit these numbers. I'm still going by feel instead of following percentages hard-and-fast, as that worked really well for me leading up to the meet in August. But I'm making my goal percentages pretty challenging.
 
jimbuick said:
When do you plan to start doing heavy front squats? Next week?
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I'm planning on using fronts as a builder. You gotta remember, I hit 535 in a meet after not using more than 465 in training. One of the main tenets of Cube Boss is that you do the competition movement first, every time. I'll never hit an XPC qualifying front squat. However, I will front squat 500 before either of you goons! Sean1332
 
herderdude said:
Elaborate.
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Ok.

Assume the program calls for a TM that is 95% and then has you use 55% for explosive work and 80% for rep work.

Your true max is 500, so 95% is 475. Explosive is 260 and rep is 380.

Instead, you opted to set 505 as your TM and do the ssame percentages, making explosive 275 and rep is 405.

Why not scale the percentages up, and us the Sam TM that it calls for. Training max at 475 but use higher percentages for the work (60% and 85%) which would leave similar numbers (285 explosive, 403 rep) and leave more room for long term progress because of the lower TM.
herderdude said:
I'm planning on using fronts as a builder. You gotta remember, I hit 535 in a meet after not using more than 465 in training. One of the main tenets of Cube Boss is that you do the competition movement first, every time. I'll never hit an XPC qualifying front squat. However, I will front squat 500 before either of you goons! Sean1332
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Don't count on it.


Next year starts the life long blast and cruise. (semi srs)
 
Sean1332 said:
2.5x BW! Wacha weigh now??
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Oh **** me. I'm getting a front squat harness and putting on my full gear, now. I weigh 230. I need 575. You better hurry the **** up and hit yours while you're skinny, or you're in deep ****. I'm guessing you won't get back below 205 after making weight, so I'm thinking you'll need to hit a 525.
 
herderdude said:
Oh **** me. I'm getting a front squat harness and putting on my full gear, now. I weigh 230. I need 575. You better hurry the **** up and hit yours while you're skinny, or you're in deep ****. I'm guessing you won't get back below 205 after making weight, so I'm thinking you'll need to hit a 525.
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365 FTW.
 
jimbuick said:
Ok.

Assume the program calls for a TM that is 95% and then has you use 55% for explosive work and 80% for rep work.

Your true max is 500, so 95% is 475. Explosive is 260 and rep is 380.

Instead, you opted to set 505 as your TM and do the ssame percentages, making explosive 275 and rep is 405.

Why not scale the percentages up, and us the Sam TM that it calls for. Training max at 475 but use higher percentages for the work (60% and 85%) which would leave similar numbers (285 explosive, 403 rep) and leave more room for long term progress because of the lower TM.
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I see what you're saying, but I'm not sure I'm with it. Lilly actually ended up using an average of 72% 1RM on competition lifts over the whole cycle. That's the optimal number that's been found over and over in separate trials by Siff, Sheiko, and others. T1RM changes after every meet anyway. If it doesn't work, I'll use a 95% training max like a good boy next time. 10 weeks is a blink, man. There's always another meet. Also, in a few weeks, these numbers will be more representative of a 95% Training max once my supplements arrive, if ya know what I mean.
 
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