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

If those furniture slider leg curls are what I think...those suckers can BURN. Huge hamstring pumps when done right.
 
I was trying to do both the knee flexion and hip extension at the same time, but I wasn't quite strong enough for it. I'll do them again today and post a video up. The way I found works best is curling the legs as far as possible, then extending the hips. It's the most intense hamstring contraction possible, feels like a cramp coming on.
 
5/2 Deads/Bench/Tris/Back

Deadlifts (sumo)

225x6x2

Bench

135x25
225x15
245x6
275x3
295x3
305x1 last dance with the Rage
365x1 actually touched! (Butt way off bench)
405 touch and nerve shutoff in my arm

Sean, YOU CAN HAVE IT!

Tate Press
40x20
65x10x2

Cat Back Pulldowns
Greenx25x4

Pushdown/Overhead Pushdown
15/15
10/10
10/6

Ten seconds of rest

GPP
Route running, long toss with baseball, log carrying, and Highland Games events with a football (discus went like 50yds, I'm a boss.)
 
Haha sendin the stuff out tomorrow dude(had to pick up the kid from daycare right after our PM)

Catback pulldowns everywhere. Bigass Tate press there too
 
Sean1332 said:
Haha sendin the stuff out tomorrow dude(had to pick up the kid from daycare right after our PM)

Catback pulldowns everywhere. Bigass Tate press there too
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It's all good, I'm without a vehicle, so I have to convince people to take me to the post office.

Hell yeah catbacks, they're good! The lighter Tates were easy, but I felt like my form wasn't as good on the heavier ones. Not sure how to proceed.
 
Here's what you have to look forward to, buddy:

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herderdude said:
Here's what you have to look forward to, buddy:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81867"/>
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you should see the bruises on my thighs! lookin forward to takin her for a test drive

and do you shave your chest and leave the stomach? lol
 
Lol. Mid shave. It's a bad look, I know Generally speaking, I don't shave. BUT, I know my gut looks TERRIBLE when I'm fat and shaved. So I'm employing some motivational tactics.

Weird, I don't get lasting bruises on my thighs from my briefs. Either they're not competition tight, or multi-ply is just awesome. I don't want to know how bad single ply hurts if multi-ply briefs don't bruise me.
 
herderdude said:
Lol. Mid shave. It's a bad look, I know Generally speaking, I don't shave. BUT, I know my gut looks TERRIBLE when I'm fat and shaved. So I'm employing some motivational tactics.

Weird, I don't get lasting bruises on my thighs from my briefs. Either they're not competition tight, or multi-ply is just awesome. I don't want to know how bad single ply hurts if multi-ply briefs don't bruise me.
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The single ply suit bottoms made me look like someone beat the crap out of me with a baseball bat. Around my groin is just spidered and bruised from it.

Double ply briefs just give me a small yellow bruise around the leg
 
You should probably hit a suit+briefs squat sometime soon. Just sayin.
 
Next DE day, maybe? Hit some singles after speedwork? Or get your sets in at 85% and then take 600 for a ride.
 
Sean1332 said:
Hm we shall see. I have that ****ing cardiologist appointment. I keep thinkin they're gonna hook me up to a treadmill and **** lol
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[video=youtube;DYqOWofdKas]http://www.youtube.com/watch?v=DYqOWofdKas[/video]

My first thought was 50 Cent's classic of our time "In Da Club"
 
Wanna talk about a piss-off gents? My buddy Keagan was benching with us today. He hit 365 for a triple weighing 175. **** him.
 
Watched the front squats vid, try to open your hips up to the sides more and sit into it rather than back.

Do you have the flexibility for using a clean grip? Better and more stable than the crossed grip.
 
NomZ said:
Watched the front squats vid, try to open your hips up to the sides more and sit into it rather than back.

Do you have the flexibility for using a clean grip? Better and more stable than the crossed grip.
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I do and I don't. I can use the clean grip, but I never have used it for any more than 225#.

It's like I'm trying to learn how to squat all over again. Frustrating. I always have a problem with my knees jamming forward in the hole, too. I don't know what causes that.
 
herderdude said:
I do and I don't. I can use the clean grip, but I never have used it for any more than 225#.

It's like I'm trying to learn how to squat all over again. Frustrating. I always have a problem with my knees jamming forward in the hole, too. I don't know what causes that.
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Knee travel is fine as long as your knees aren't collapsing in and your heels aren't leaving the ground.

Clean grip is mucho better and will only be better the heavier you go.
 
Looking strong buddy. Nice bench. Was your buddies shirted?
 
CountryLiftin said:
Looking strong buddy. Nice bench. Was your buddies shirted?
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My buddy doesn't own any suits, straps, wraps, training manuals, anything. He bought his first belt a month ago (from Wal-Mart). He's 5'10" 175 and his 1RM push/pull are 385/475, for now. I train with genetic mutants (that happen to be childhood friends), it's great for my progress. The other one is 6'2" 198 and goes 455/385/535 (for reps) and is a professional hockey player.
 
That's definitely a strong bench and sounds like you have some good training partners. I don't have anyone who can hang with me right now at my gyms. Sucks bad. My old long time training partner has been on deployment for a long while.
 
CountryLiftin said:
That's definitely a strong bench and sounds like you have some good training partners. I don't have anyone who can hang with me right now at my gyms. Sucks bad. My old long time training partner has been on deployment for a long while.
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That's fine, dude. All you have to do is find somebody who pushes you to be better. They don't necessarily have to be stronger than you if they can help you with your form or if they push you and try to bury you with their pace. I trained alone all through high school, but I definitely prefer training with a partner. Especially in powerlifting training.
 
herderdude said:
That's fine, dude. All you have to do is find somebody who pushes you to be better. They don't necessarily have to be stronger than you if they can help you with your form or if they push you and try to bury you with their pace. I trained alone all through high school, but I definitely prefer training with a partner. Especially in powerlifting training.
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Yeah but there is no one near my. There is one kid but I don't jive and his training style is mentally where I was years ago. He doesn't usually come to my gym either. I have so much focus and drive now I'm usually the one doing the pushing with my buddies and teaching exercises or form. But no one to help me except guys on this forum haha. Ah well. I kinda like the loner thing sometimes.
 
CountryLiftin said:
Yeah but there is no one near my. There is one kid but I don't jive and his training style is mentally where I was years ago. He doesn't usually come to my gym either. I have so much focus and drive now I'm usually the one doing the pushing with my buddies and teaching exercises or form. But no one to help me except guys on this forum haha. Ah well. I kinda like the loner thing sometimes.
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They're out there. You'll find them. But yeah, when you're the only one, you get the job done yourself. Maybe see if you can find a gym with more like minded people. I only go to the gym for specialty equipment, really.
 
6/5 Lower Body

Heel Elevated Good Weeks
Barx8
95x12
135x5

GM Squat
135x5
185x4

Squat
185x12
225x10
275x3 not so fast, my back says
Pauses (3s)
225x5x5s
135x20 no pauses there!

Back Ext
Green band (last inches)x15 hold at top

Reverse Hyper
10x5 green band

Split Squat
20x5 no weight.

Slider Curls/Bodysaw
8x3/10x3

Good session. Really focused on loosening up my hips. They're incredibly tight these days. Should have been doing reverse hypers before.
 
[video=youtube;94spzLfyVsM]http://www.youtube.com/watch?v=94spzLfyVsM[/video]

These were the slider curls and bodysaws. The slider curls were an example of my experimentation. The first five were: curl with ass on ground, then hip thrust. Then, curl with ass up an inch (more resistance), then hip thrust. Then, to get a better ROM and contraction, it went curl with ass up, drop ass on ground, curl harder, then hip thrust. Good pumpage from that.
 
What are these heel elevated good weeks?
 
They're from Blaine Sumner.

[video=youtube;KntKIkTy0fo]http://www.youtube.com/watch?v=KntKIkTy0fo[/video]

Do a good morning, drop to a squat, shoot your hips back into GM position, and then finish with a good morning. I did the heels elevated to stretch the hamstrings more.
 
herderdude said:
They're from Blaine Sumner.

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Do a good morning, drop to a squat, shoot your hips back into GM position, and then finish with a good morning. I did the heels elevated to stretch the hamstrings more.
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Sounds awful.

And like there is a lot of potential for injury; I wanna try.
 
herderdude said:
They're from Blaine Sumner.

[video=youtube;KntKIkTy0fo]http://www.youtube.com/watch?v=KntKIkTy0fo[/video]

Do a good morning, drop to a squat, shoot your hips back into GM position, and then finish with a good morning. I did the heels elevated to stretch the hamstrings more.
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Nope. Too old for THAT shyt.
 
For me, it actually mitigates a lot of injury risk. Sumner actually began doing them because of a torn hip labrum. I felt really good warming up with them. The GM squats REALLY felt good, because I didn't have to reverse the weight while I was all boomed out.
 
Ahh yes I saw Lily doing these in a training vid, just thought they were some GM modifier, seems interesting, will try.
 
NomZ said:
Ahh yes I saw Lily doing these in a training vid, just thought they were some GM modifier, seems interesting, will try.
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I like that you could potentially overload the GM movement with them. We could see Sean or Rodja or you doing these exercises with 300+ for many reps. Also, most of my pain comes 6" off of the floor with deadlifts, only on the upward motion. So this could help me continue to build strength in that ROM without further risk of injury.
 
Hamstrings are fried today. Upper body work in a few.
 
herderdude said:
I like that you could potentially overload the GM movement with them. We could see Sean or Rodja or you doing these exercises with 300+ for many reps. Also, most of my pain comes 6" off of the floor with deadlifts, only on the upward motion. So this could help me continue to build strength in that ROM without further risk of injury.
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I've done 300+ for reps on arched back goodmornings, would just have to get this movement down as it looks awkward.

Good for me to since I haven't been pulling.
 
6/6 Upper

Bench of all varieties (thought I was having a ****ty day, turns out it was a squat bar)
235x12
235x12 wide grip (max legal), pause, let bar sink into chest, reverse
285x5 add slingshot
305x6 remove slingshot, add 3-board and green bands (it was some serious tension)
225x8 remove 3-board
225x5

My Tricep Press (halfway between a JM and a CGBP)
135x15
185x10, last two not so good

EDIT: Forgot the most brutal part
Low Incline DB Press
60x25,15, 9/3/3 Rest Pause

Tate Press
35x12x3

Lat Pulldown (big lean, working like the descent of a bench)
120x12x4

Meadows Rows with Landmine
90x5
45x10x2 the landmine setup seems awfully heavy

Reverse Hypers
BWx10x3

This was absolutely everything I could handle.
 
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That's my version. I fail at videos today.
 
Sean1332 said:
Nice variety ya got there.

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I'm thinking I'll give those a shot
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I saw those awhile back! They look freaking good. Let me know how they are.
 
Solid training session. I would've died halfway through.
 
6/8 Deadlift

Reverse Hyper
BWx20
Bandx15x3

Rack Pull (conv)
Up to 275x2x3

Sumo Pull
275x1x2
335x1x3
345x1 no pain! But max effort

Chest supported rows
135x10
185x10x3

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BB rows
185x10
205x8

Facepulls
20x5

Pullaparts
20x5

Sumo pulling, while still weak, is my pain free variation at the moment. Hopefully I'll see a chiropractor later this week. It's almost time to train for real and I'm still leaking a lot of force. Hamstrings were still sore from the GMs, so that may have contributed to my weakness.
 
Will upload all of my sumo pulls later to see if there are any things you guys notice.
 
What injury are you dealing with right now?
 
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