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

Changed into my gear right on the floor. Zero fücks given. Squat suit was too tight to pull in, briefs might also have been too tight. Couldn't pull 455 sumo in gear or raw. Pulled it conventional with no belt. No more pulling at LA ever.

Double Paused Pull
315x1 sumo 3s pause
225x3x3 convo 5s pause

Chest Supported Row
2plates x3x10

Pull ups
BWx3x5

Little gassed today. Tomorrow is Explosive Squats.

One positive from today was that I checked my bodyfat on one of those handheld scanners, and I was only 21%. Considering my diet for the training cycle and the past week, that's astounding. Last time I had it checked I was 18% weighing 218.
 
BIA after a workout is pretty inaccurate brah, sorry to crush your dreams of hopping into that speedo come bikini season.

You trying to become sumo puller?
 
Damn...I wanted to see The Dude at 6% in a speedo.

Don't worry Nomz and Dude. Someday you'll be 4% body fat like me.

Dude, I wish I coulda seen you in the gear at LA!!
 
NomZ said:
BIA after a workout is pretty inaccurate brah, sorry to crush your dreams of hopping into that speedo come bikini season.

You trying to become sumo puller?
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You want to see me in a speedo? You can't handle me in a speedo!

Last time I had my bf% tested was after a workout, so at least they're comparable.

Gonna pull sumo for a few months to get stronger hips. I'll pull conventional from a 1" deficit once or twice a week for assistance.
 
Sean1332 said:
Dude, I wish I coulda seen you in the gear at LA!!
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I was getting some looks. Going all Miley Cyrus in front of a guy trying to do some hammer strength rows. I don't think he PR'ed today.
 
herderdude said:
You want to see me in a speedo? You can't handle me in a speedo!

Last time I had my bf% tested was after a workout, so at least they're comparable.

Gonna pull sumo for a few months to get stronger hips. I'll pull conventional from a 1" deficit once or twice a week for assistance.
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I see, logical.
herderdude said:
I was getting some looks. Going all Miley Cyrus in front of a guy trying to do some hammer strength rows. I don't think he PR'ed today.
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lol I've slipped into my suit before at 24hr, but they have us around the squat rack at the way back corner of the gym hidden by some leg presses.
 
Those handheld scanners are notoriously inaccurate anyways. Get some sexy girl at the gym to pinch your pecs tummy and thighs. Always worked for me.
 
CountryLiftin said:
Those handheld scanners are notoriously inaccurate anyways. Get some sexy girl at the gym to pinch your pecs tummy and thighs. Always worked for me.
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Bro, I've been a powerlifting hermit for far too long. If I get a sexy girl pinching me anywhere, I'll be asked not to come back.
 
To be clear, gentlemen, I wasn't trying to imply that I was some lean massive freak, I was expressing surprise that the thing didn't say 28-30%
 
You'd have to be fat like me to be 30% my friend. You're nowhere close.
 
aceroni said:
Calf size may not be important to powerlifting, but puny calves are just embarrassing. Fact.
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Yea they are and mine make it look like I don't train them at all when in fact I've used every technique in the book. But I'm natural and maybe that's the problem here I'm not sure. Maybe I just need something to help me overcome my genetics?
 
JD261985 said:
Yea they are and mine make it look like I don't train them at all when in fact I've used every technique in the book. But I'm natural and maybe that's the problem here I'm not sure. Maybe I just need something to help me overcome my genetics?
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Natural is no excuse. I'm natural too. My calves may be small, but I started pounding them 5-7 days a week and they are finally growing


Edit: focus on contraction and filing them ****ers full of blood. Super set with dorsiflexion has really helped
 
aceroni said:
Calf size may not be important to powerlifting, but puny calves are just embarrassing. Fact.
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To you, maybe.


For me, not being strong is embarrassing. I couldn't care less about calf size, even if they were 8". If I'm strong with big calves or strong with tiny calves, it really doesn't matter, as long as I'm strong.
 
aceroni said:
Calf size may not be important to powerlifting, but puny calves are just embarrassing. Fact.
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I was just messin round when I said it. I'd say a lot of guys with the big calves are genetics, like my friend. And my calves are toothpick like. In fact, when I'm at a restaurant sometimes ppl ask to borrow my legs cause they have something stuck in their teeth
 
Calve fight!!!!!!!!!!!
 
I need muscles big enough to move/support the weight the rest of my body can move. No more no less.
 
12/29 Cube Cycle 3 Week 1 Day 1 Explosive Squats

Sumo Squat in Chucks
295x3 too light
315x7x3 GOOD

Spud Strap Suspended GMs
225x5x10 (alternate sumo stance low bar, low bar comp squat stance, and high bar deadlift stance)

GHR (back jacked up, plate closer to pad, miniband around neck)
3x6

Figured out how to do ^these^ better. Used to just leg curl, now I have a little hip extension + leg curl. Much more better.

Rev Hyper
BWx3x15

Back Ext
2x10

Dat booty. It's sore. Didn't get a lot done considering we were in there for two hours. I'm going to have to keep it a secret as to when I'm squatting. Everybody and their grandmother wants to squat when I'm squatting, and it's not like I'm not gonna coach the shït out of everyone that shows up.
 
Hammies are smacked up right now. If you guys can do chain or strap suspended GMs instead of pin suspended, DO THEM. I walked a little bit further past where I should have so that when I touched down on the strap, it wanted to pull me forward. Kills the abs and really makes you work hard to pull it back and get it off of the strap. Can't wait to try those with the SSB. I'm gonna start jacking up the back of my GHR and loading that exercise, as well. I need more speed off of the floor and a better set of brakes on my squats.

Speaking of bottom end of squats, my rack-width squats really didn't help me much with that, as I had to force depth. Probably not a good idea to do sumo squatting and pulling, but I will be squatting wider than normal to work on bottom-end strength.
 
Doing work man. My hammies stil feel it from friday. Ridiculous. I wish we had a GHR.
 
CountryLiftin said:
Doing work man. My hammies stil feel it from friday. Ridiculous. I wish we had a GHR.
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That's some serious work! Try those Russian leg curls where someone holds your ankles and you do the eccentric. I've tried and failed to use the lat pulldown machine to GHR, it's outsmarting me these days.
 
herderdude said:
That's some serious work! Try those Russian leg curls where someone holds your ankles and you do the eccentric. I've tried and failed to use the lat pulldown machine to GHR, it's outsmarting me these days.
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Haha I hit our stupid leg curl machine after doing way too many squats (no such thing right) and I don't wana think about more.... I thought about the leg curls but I'm not bro enough to do those. haha. Ah well.
 
CountryLiftin said:
Haha I hit our stupid leg curl machine after doing way too many squats (no such thing right) and I don't wana think about more.... I thought about the leg curls but I'm not bro enough to do those. haha. Ah well.
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I did some leg curl machine work a couple squat days ago. Not as strong on them as I used to be. Don't know what to make of that, except that the carryover isn't that good on those phuckers for me anyway. If I were like you and it's all I had, I'd definitely be leg curling like a mofo, though. Right after GMs. Them shyts are my shyt.
 
I hate GMs. They hurt my SIJ. I do them light from time to time. I've gotten stronger on the leg curls and can make my hams sore so, I'll roll w what I got for now I guess. Make the best of the situation.
 
rob112 said:
Supine leg curls feel similar to GHR's to me. They look opposite though.
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OOH! Forgot about those. We have a winner. Give them a try, Country. Big Red posted them in his log awhile back.
 
I'll have to look. I like to hit up the back extension but do it so I get hip extension as well and kinda float in it.
 
Lol. Methinks Timmy should try throwing righthanded.

Benchin!

Planned on doing reps, but when I came in everyone in the crew was doing ME 2-board. The old head of the gang said "You're peaked and you don't have anything coming up, now is a good time to overload." Makes a lot of sense, so I'm jumping on board. It helped my little brother achieve his first 285 today. He'd always panicked under big weight, so I had him do the 2-board even though he's not weak at lockout. Helped him think through the heavier weights. I'm thinking ride the overload for maybe 3-4 weeks and get back to my beltlessness.

Work up work up
350x2 off chest PR
365x0 2-board (bicep)
370x1 2-board PR, most I've pressed to lockout without a slingshot or bench shirt. Moved my grip out and took off my slingshot sleeve. Wasn't fast like last week's 365, but it'll do, pig. Jared got 405, so I'ma have to hit that guy with a brick before our next bench sesh.

Lilly Bench
260x10 first one was like 5s pause, had to tell my brother to tell me to press
275x9 That's encouraging.

Still need to hammer my off the chest power, but I'm thinking I need to get more initial pop with my elbows in before I switch off to delt benching and throwing it over my face. That's where the rest of the session comes in.

DB 30 degree incline press (neutral grip)
80x20,15,11,8

Next time I'm looking for 50 in three sets, then I'm moving up to 90lbs. The gym has 115s, I hope to be doing those for at least 3x6 by the next time I have to bench in competition. DBs are definitely very different from BB incline. With BB incline I can get my lats wound up so tight that it rockets off of my chest and I don't actually have to push until midrange. With the DBs I have to actually press them up off of my chest. I expect good carryover.

Chest Supported DB Rows
60x15,12,10,10

Catback Lat Pulldown
90x15,12, 4 lats finished off

Lilly Shrugs

Conditioning (WHAAAT!?)
DB farmers 115x50yds alternate with KB swings, 20kg each handx20
Got three rounds. Fck me.

Need to do more conditioning, and need to plan out how to do this overload thing. Good session today, though. Need to start taking care of my bicep again, too.
 
Nice PR on the bench, tree fiddy for a double is noice.
 
Nice work today my man.

This. Right on!:

"Still need to hammer my off the chest power, but I'm thinking I need to get more initial pop with my elbows in before I switch off to delt benching and throwing it over my face. That's where the rest of the session comes in."
 
Awesome work herder.

as far as leg curls, I like to do them before I squat. You should try it, it feels amazing
 
CountryLiftin said:
The hell man, you some sorta demon-lifter?
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It sounds crazy but I feel much more stable while I'm squatting after some hamstring curls. nothing crazy, just a few (3-4) sets to get blood flowing, pump the hamstrings, and warmup the knees.

Try it. you'll like it.
 
Brainstorm Alert:
So as we all know, my goal is 1485 @ 220 on June 7th.

First off, I need to weigh less than 238 by June 1 if I want to have a squat that's going to give me a 1485 total. Unless I find someone that can give me an IV and I do a better job of replenishing in my 24hrs. Training at 240 and competing at 230 es no bueno. I plan on getting IVs and doing a better job of replenishing and resting no matter how much I have to cut. So that means I will be dieting as soon as I'm finished with PCT. Somewhat dieting. Mostly cleaning up my diet and not eating like a fcking pig.

Secondly, I'd like to have some new PRs going into my Cube cycle that will begin the week of March 31. I feel 100% certain I can hit a 550 wrapped squat pretty much any day my legs don't feel like ballz, so expect to see me gun for a 545 and then whatever else I feel I can grab up on Sunday. As for the other two, I feel I've milked my bench for all it has in terms of PRs, getting 340x3, 350x2, and 365x1 in the past month and a half. It's time to reset and get back to building that. Deadlifts, if I'm not on a competition bar, there's no way I'm pulling 550. Hell, the stars aligned for 550 on a comp bar to begin with. That will also get a reset.

March 30 is the big push/pull in Da Burgh that has nice competition equipment. I'll be recycling everything so as to peak for March 30 and set some bench (with sleeves) and deadlift PRs. Squats I'll train without wraps for as much as possible, then go out and hit a biggun in wraps the Friday before the meet. Then I will have exactly ten weeks to run another Cube cycle and bring everything together for a big 1485 day out in Columbus on the 7th.

I will copy and paste this post and make it the first post of my new log, be on the lookout for it, and join me over there.
 
Here's the log:

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