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

6/13 Rep Deadlifts

Conventional Deads
135-275x8 a quarter at a time, then took off my workboots
315x5 didn't want to push my luck. I'm still happy with it.

Pause Deads (1" deficit)
225x3 (3s)
225x3 (5s)

Invalid Link Removed

Snatch Grip Deads
225x8

GMs
135x8x2 back was done

Split Squats
BWx20
90x10

That was all I had. Back is recovering pretty well. I'll probably continue to try to set rep PRs until I feel 100%. Definitely no speed work or max effort now. I'll probably do the same with squats until I feel comfortable applying max force.
 
Sean1332 said:
Crap..I cringed looking at that paused dead. Looks like that sucked hard man.

I'm gonna try it now.
Click to expand...

Nice! They're definitely really hard. Holding your air at the bottom of a deadlift is a real pain. Just pause wherever you feel you need a boost. I think Lilly pauses around the knees.
 
6/15 Body Day

Lax Ball internal rotators, dislocations with a wimpy band, presses with the bar

Press
135x10x3
95x8x2 Klokov

Curls
95x8x4

Calves

Cat Back Pulldowns
20,20,10,10

GMs
135x12
185x8x2
185x3/3 Good Weeks

BB Tri Ext.
135x10
185x10
205x8
185x8

Pullaparts/Pulls to the face
Green band this time...hard

Band Side Bends
4x10

Planks
3x however long I could. Set #2 included a dumbbell on my lower back

Really happy with the GMs. They're coming back nicely and I didn't even tweak my back today. I might do some heavy dragging later, but at the time of this writing, the only thing dragging is my ass.
 
Supple Leopard came in yesterday, but I was in an antihistamine coma. Time to read up and get mobile. Can't wait to move better and become pain-free.
 
herderdude said:
Supple Leopard came in yesterday, but I was in an antihistamine coma. Time to read up and get mobile. Can't wait to move better and become pain-free.
Click to expand...

Well worth the read.

I took some pseudepherderine before I worked out because my allergies are killin me. I may take a nap now.
 
Sean1332 said:
Well worth the read.

I took some pseudepherderine before I worked out because my allergies are killin me. I may take a nap now.
Click to expand...

Oh, man. My allergies have been killing me this year. I got home from work, took two benadryl, and passed out. Slept from 5-9, watched the end of the Pirates game, and passed back the fock out until 9am. I saw you put "Herder" in there. Nice touch, even if it was a typo.
 
The volume and higher reps on GMs have my hamstrings thoroughly tenderized. Calves are sore, too. Makes for a tough day.
 
6/18 Squat day

Squat (high bar, wide stance)

Up to 275x8, quarter at a time
315x6 started low bar, shifted to high bar
back popped on rep 6

Pause Squats
Finally figured out how to high bar/front squat, I sat down and kept the weight over my hips much better. Had to bring my feet in.
135x2x2 fronts
135x3 high bar
185x3 "
205x3 stance was too narrow
205x3 best set, I think

[video=youtube;ZKkhLPsO110]http://www.youtube.com/watch?v=ZKkhLPsO110[/video]

Fire away again. Did I get it right, finally? I could barely keep my weight on my heels, probably from sitting down with heels instead of back.

T-Bar Row Machine
90x20x3

Walking Lunges
95x15 these always rip up my hamstrings

Sled Drags (HEAVY)
200x25yds backwards
250x10yds backwards
320x like five feet lol.
270x15yds forward
Rowed it back, then did 200x40 and rowed it back.

Long session today. My squats were all over the place. I couldn't groove them to save my life. I am so weak in the hole right now, I'm just gonna keep pounding away.

Sled drags were easier than long drags with submaximal weight. I'm still trying to figure out how to organize them in my week. How do you guys do it?
 
herderdude said:
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?
Click to expand...
Sorry, just saw this, your thread goes too fast and I miss stuff. That's true, and you don't want torso lean bc with high-bar if you try to use more posterior chain and goodmorning it, the high bar position will staple you.



Watched your vids, they look better. Consistency comes with more practice, you need more practice dialing in your form and depth.

Paused squats looked good, it's really about opening your hips up, sitting down, and allowing your knees to travel forward and out.
 
NomZ said:
Sorry, just saw this, your thread goes too fast and I miss stuff. That's true, and you don't want torso lean bc with high-bar if you try to use more posterior chain and goodmorning it, the high bar position will staple you.

Watched your vids, they look better. Consistency comes with more practice, you need more practice dialing in your form and depth.

Paused squats looked good, it's really about opening your hips up, sitting down, and allowing your knees to travel forward and out.
Click to expand...

I have certainly experienced the stapling effect of getting my hips back on high bar squats. I used to squat high bar with feet hip width, but I've been pushing my hips back ever since I started power training.

I don't think my thighs are going to be strong enough to make any PRs anytime soon. Perhaps with more GMs and a healthy back, I'll be able to go back to low bar.
 
Like nomz said, practice, then practice some more. The first couple were kind of sucky, but the rest looked good. Depth was good, sat back enough.

Great work brochacho..
 
napalm said:
Like nomz said, practice, then practice some more. The first couple were kind of sucky, but the rest looked good. Depth was good, sat back enough.

Great work brochacho..
Click to expand...

Thanks. I was really fearful of my back coming out of place as I approached depth. After a few reps I got more comfortable down there. I'm almost ready to begin a targeted mobility program, then it will be about strength through that range of motion. I hate missing depth, but I do it all the time.
 
6/20 Heavy Bench

Bench
45x100
95-225x12
275x5

Work sets
315x2x2
315x1

Couldn't get my feet where I wanted today. Also didn't seem as strong as I did last week. That makes sense, though. Can't PR every week.

Pausers

225x5 Lilly style (comp grip, 1" off chest)
225x5 Dan Green style (widest legal grip, let it sink, then explode up from the lower body)
245x3 Lilly
245x3 Green

First two were cake, second two were brutally hard

Dips BWx10x2

Went super deep and paused at the bottom. I was really weak off of my chest today, so that's why I included these and did them the way I did.

Tate Press 45x10x2

Not as strong as usual. Probably from the benching volume.

DB Row (strict)
130x8
130x6

Band Hammer Curls 4x10

Facepulls 4x10

Pullaparts 4x10

Band Side Bends 4x10

Took some tips from K-Starr on benching today. It may have robbed my strength a little for now, but I did feel more stable and there was no discomfort, not even on the Dan Green presses. I'm devouring that book.
 
Yeah, my phone's internet was being a biotch, so I have to plug it into the computer and do it. I'll throw together all the sets I taped and actually edit a video this time.
 
Damn, this took a long time. Notice I rushed my second rep in my first set with 315, I forgot I had done a set with the slingshot, and my first rep of Dan Green benches was without sufficient leg drive, you can tell the difference with the second two.

[video=youtube;xc3nQr7MInE]http://www.youtube.com/watch?v=xc3nQr7MInE[/video]
 
Serious volume and weight on this session. The arch looks like exorcist **** with no shirt on lol.
 
rob112 said:
Serious volume and weight on this session. The arch looks like exorcist **** with no shirt on lol.
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Lol. Thanks Rob. I believe strongly in the philosophy of "lift more by lifting more". I want to get practice at my sport of choice.

Pound the main movement, put a little twist on the main movement, hit some weak points, GTFO. I usually don't stress if I don't get in a ton of assistance work, because I made great gains my first go-round of the cube by focusing on the main movement and hitting the supplementary movement hard.
 
herderdude said:
Lol. Thanks Rob. I believe strongly in the philosophy of "lift more by lifting more". I want to get practice at my sport of choice.

Pound the main movement, put a little twist on the main movement, hit some weak points, GTFO. I usually don't stress if I don't get in a ton of assistance work, because I made great gains my first go-round of the cube by focusing on the main movement and hitting the supplementary movement hard.
Click to expand...

That's a lot like some of Chad W Smith's seminars. Sport specific training being the primary training and redefining work capacity.
 
rob112 said:
That's a lot like some of Chad W Smith's seminars. Sport specific training being the primary training and redefining work capacity.
Click to expand...

Definitely still working on my work capacity. I'd like to be hitting my assistance work harder, even if it's not my primary concern.
 
Best way to open up your hips? Sit on the hip of a roof so steep that only vicious external rotation can help keep you on. I was basically squatting to an 8" box and spent about a half hour on my ass with my knees out hard.
 
6/23 Deadlift

Prep: Reverse hypers and lax ball suprapatellar

Conventional from floor 135-365x5

Progress, progess. All thanks to K-Starr.

Snatch Grip. 275 5x5

GMs (high bar, narrow feet, arched back)

135x12x3
155x10x2

Front Squat
155x8
185x8
225x5

Again, much improved thanks to more emphasis on external rotation.

Just by employing external rotation, there was no pain today and strength felt decent. Once I pattern instead of thinking, I'll be deadlifting pretty well. I think you'll notice a difference in the video. I'll upload later.
 
What do you mean by external rotation?
 
rob112 said:
I think he is talking about external rotation mobility drills from supple leopard. They are awesome. I did a ton last night.
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Got ya. I wasn't sure if he was talking about during the movement itself or what. I really need to snag the book later this summer.
 
I was externally rotating during my deadlifts as well. It had me hinging at the hips instead of my lumbar. And really externally rotating hard on my front squats. You'll see, the shins stay much more vertical and the hips get much more involved.
 
alright, that's kinda what I thought you meant but wasn't sure which one. I wana check it out.
 
Finally uploaded the videos. Here's last week's form versus the new form. It's pretty subtle, but I moved my feet from the outside of the slicks to the inside, and I externally rotate my hips at the bottom. Still need to get more mobile, but I like the feel of the new form.

[video=youtube;6_AoCQLAz8c]http://www.youtube.com/watch?edit=vd&v=6_AoCQLAz8c[/video]
 
I'm having trouble visualizing external rotation from a convo stance. Can you help me understand?

New form looks great, less "hitchy".
 
Swanson52 said:
I'm having trouble visualizing external rotation from a convo stance. Can you help me understand?

New form looks great, less "hitchy".
Click to expand...

Basically, I follow all of the steps to get my spine in braced neutral position at the top, standing upright.

Then, as I reach for the bar, I keep my ass tight and push my knees out until they touch my arms. I might try moving my hands out a little more next time to give my knees a little more room.

I always used to think "knees over toes" but now I'm liking the stability of pushing my knees out as hard as I can and screwing my feet into the ground. For instance, GMs are usually a hamstring-only exercise for me, but opening my knees up really activated my glutes.
 
I think I need to get my shoulders lined up with the bar a little better. That's going to be accomplished by sitting back more at the start. I think I'm going to be a lot tighter, but I need to be a bit more mobile.
 
herderdude said:
I think I need to get my shoulders lined up with the bar a little better. That's going to be accomplished by sitting back more at the start. I think I'm going to be a lot tighter, but I need to be a bit more mobile.
Click to expand...

I agree with this exactly. Looks pretty good overall though to me. Back a hair so shoulders are back and retract the shoulders a little more maybe. Looks good though.
 
I was going to post to get your shoulders back more and chest up, but you saw it yourself. This week looked better.
 
NomZ said:
I was going to post to get your shoulders back more and chest up, but you saw it yourself. This week looked better.
Click to expand...

Felt much better. I'm excited for squats this week now that I understand how to arrange my hips under the bar and how much to open my hips.
 
6/25 Heavy Bench

Lamonster was able to get away and train today, and we're trying to bring up his bench, so I did heavy bench again today. Worked out nicely, though I didn't get any video.

Bench
Barx100
95-275x5 didn't want to wear myself out
295x3
305x3
315x3 add slingshot
345x4 last one no pause

3 Board
275x8x2

Tri Ext
135x12x4

Backed off on weight because I lift my head when I do this exercise heavy. I need to un-pattern that

DB Row
130x12x2

Tate Press/Cat Back
45x15,12,10,8/AMRAP

Facepull/Pullaparts

Little better results today. Next week is speed week. I can tell I definitely need that type of work. Probably going to do a cycle of floor presses. I've only ever done them for max effort to kind of tell me where my bench is at, but I do enjoy doing them.
 
Nice bench man. Are you training raw or shirt?
 
CountryLiftin said:
Nice bench man. Are you training raw or shirt?
Click to expand...

I'm getting in as much volume as I can manage raw, and then usually throwing on the slingshot for my last set of the main movement. I either go up ~10% or down 10% when I use the slingshot. Last week, my last heavy set was a single, so I went down in weight to get more reps. This week, I was able to hit a triple, so I went up in weight. I did the 3-board this week since I did two types of pause pressing last week. For such a short ROM, it really hit my pecs, delts, and tris.
 
USPA allows head lifting. USAPL does not.
 
NomZ said:
USPA allows head lifting. USAPL does not.
Click to expand...

As a raw bencher, I see absolutely no reason that I should be lifting my head. I should be fighting to stay on my traps, and lifting my head will do just the opposite. I don't know when I started, but I need to stop.
 
herderdude said:
As a raw bencher, I see absolutely no reason that I should be lifting my head. I should be fighting to stay on my traps, and lifting my head will do just the opposite. I don't know when I started, but I need to stop.
Click to expand...
I'd agree, was just posting FYI.
 
herderdude said:
As a raw bencher, I see absolutely no reason that I should be lifting my head. I should be fighting to stay on my traps, and lifting my head will do just the opposite. I don't know when I started, but I need to stop.
Click to expand...

Good point. Haven't thought of that.
 
So after forever, I've finally done up my deadlift day. You'll notice the external rotation mostly on the snatch grips and the front squats. You'll also notice the most horrific rounded back ever on my briefed sumo pull with 405. That was me leaning on the polyester as hard as a man can. The 365 video is skipping because I'm taking 20s between reps. So I basically did a double and three singles with 365. Don't know why I was so winded. The video goes:

225
315
365
405 sumo briefs
275 snatch grip
225 front squat

[video=youtube;cSsu8rfew50]http://www.youtube.com/watch?v=cSsu8rfew50&edit=vd[/video]
 
6/26 Squat Success

Prep: Agile 8, rev hyper, lax ball suprapatellar

Barx100
135-275x5
315x4
Add belt and wraps
335x5
365x2x5

Add Pause (5s)
225x2x2
275x2x2

GMs
135x12
185x8
205x8x3

T Bar Row Machine 3x20

Great session. I feel so much tighter, safer, and stronger from opening my hips and keeping everything more upright. I had to go low bar today, my anterior superior knee has been bugging the crap out of me, so I can't let my knees come forward. Proper form should alleviate that. I was almost tempted to try 405, but not having back pain or trouble dressing my lower body is pretty nice. I think I'll go explosive next week and then heavy the week after.
 
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