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

Thank god for GDAs and Digestive enzymes...otherwise I'd get some serious indigestion from the large meals. Last night was 5 slices of taco pizza followed shortly after by a cookie dough quest bar before bed.

I think my body had reached homeostasis though. My weight is still around the 206 give or take range...I just poop more now.
 
Sean1332 said:
I had 6 cups of chili, eaten with a bag of tortilla chips.

Unfortunetly today is a low carb day. So...I hate myself
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Damn I could totally eat chili like that! I don't plan on having any low carb days for another month or two. Unless I keep getting sleepy at 2, then I'll back off on the lunchtime carbs.
 
herderdude said:
And finally, Sunday's videos.

[video=youtube;b6gBLLQQGPQ]http://www.youtube.com/watch?edit=vd&v=b6gBLLQQGPQ[/video]
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Alright Herd. Gotta think those 2 spots above & below the dimples in your rear pelvis, were aching after that high and low session!?!?

So how do you feel about Haley's offense??? ;-)
 
rob112 said:
Thank god for GDAs and Digestive enzymes...otherwise I'd get some serious indigestion from the large meals. Last night was 5 slices of taco pizza followed shortly after by a cookie dough quest bar before bed.

I think my body had reached homeostasis though. My weight is still around the 206 give or take range...I just poop more now.
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Which GDA you using?
 
rob112 said:
Was using USP's, now I am using Glycophase brother. Hopped on the nutraplanet deal.
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ahh ya that's what I like to hear!
 
PaulBlack said:
Alright Herd. Gotta think those 2 spots above & below the dimples in your rear pelvis, were aching after that high and low session!?!?

So how do you feel about Haley's offense??? ;-)
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My man, I was sore from my neck to my tailbone. I'll definitely be doing that often.

What we need is an offensive line that can stay healthy long enough to become cohesive, a running back that has more talent than I do, and Heath Miller back. Losing Pouncey was god-awful, he's the best center in the league. Haley will be gone after this year, the Steelers would need a Christmas miracle to go 8-8. Just like the Eagles! AHHHH!
 
napalm said:
Uh don't look now but the pirates might not win it...
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"Hi, I'm Mark Melancon, and I'm going to throw you a cutter down and away." Bring Grilli back or Washington will catch us and there will be no playoffs.

Three years in a row we shyt the bed in September. Don't think the Bucs won't get booed if they fall behind Cincy. First off, the city knows what winners do, and just because they sucked for 20 years doesn't mean we'll pat them on the back for blowing it. Second, they let Cincy bully us every chance we get. They hit McCutchen in the 8th, then Melancon gets warned in the 9th. Nobody cares if you get tossed and suspended Melancon, you couldn't get me out at the plate. We're the home team. It's easy to get the first punch in, we're pitching first. How hard is that to understand? Stop trying to be the classier team, one of these days Cutch is going to get seriously hurt or pull a Juan Marichal and start ball-batting Cubans.

If Brandon Phillips isn't wearing some seam imprints on his dome tonight, I'm rooting for the Braves again.
 
Only had 40min today, so I quickly mobilized and got in some snatches and high pulls. It was basically load, set up, pull, set up, pull for 20 minutes.

65x5x2. 3 high pulls then the rest snatches
95x a lot. Lots of high pulls, then some power snatches
115x many high pulls, then 5-8 squat snatches
185x5 low pulls, 10 high pulls

185x5 power cleans

Hit some pullaparts at the beginning. I still owe pullaparts goddamnit. Didn't have time or I would've hit up some of those excessively painful Hammer Strength GHRs.
 
Amazing how much better I feel after some squat catch snatches, snatch pulls, and OH squats. I got pretty tight yesterday and today from inactivity and sleeping ~12 hours all over the house.
 
Deadlift Party (Sumo style)

Floor
365x2x5

Block
405x3x2

Convo 3" Deficit
335x6x2

BB Row
185x10x5

Roman Chair Reverse Hyper (two average bands)
8x4 last set drop set to no resistance x5 (smoked)

Pull ups
BWx11,10,10. Fffffffyeah.

BB Reverse Curls
Barx20x2

Brutal once again. I'll be doing band hamstring curls tonight, as I tweaked the hammy set 2 of floor pulls. Pullaparts are finally getting done tonight. Now I owe some Bulgarians from the sumo work (and tight ass). Loving how Thor himself, The Baddest Man Alive does his deadlifts.
 
So, I've decided that I'm going to try to engineer and then have built an apparatus that can switch seamlessly between a yoke, two farmer's handles, and a frame for carries. I know that they're made, but the materials cost for these $300-800 yokes has got to be around $50-75.
 
herderdude said:
Deadlift Party (Sumo style) Floor 365x2x5 Block 405x3x2 Convo 3" Deficit 335x6x2 BB Row 185x10x5 Roman Chair Reverse Hyper (two average bands) 8x4 last set drop set to no resistance x5 (smoked) Pull ups BWx11,10,10. Fffffffyeah. BB Reverse Curls Barx20x2 Brutal once again. I'll be doing band hamstring curls tonight, as I tweaked the hammy set 2 of floor pulls. Pullaparts are finally getting done tonight. Now I owe some Bulgarians from the sumo work (and tight ass). Loving how Thor himself, The Baddest Man Alive does his deadlifts.
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Thank you.

I was afraid you were going to start bodybuilding at planet fitness there for a second :p
 
Sean1332 said:
Thank you.

I was afraid you were going to start bodybuilding at planet fitness there for a second :p
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Hey man, I was just having a little off-season!

EDIT: A very bro off season.
 
Sean1332 said:
haha just messin. I miss doing cable flys and all that..:sometimes
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I used to love the burn . . . now the burn hurts so much.

Yoke is going to be a piece of cake to make.
 
herderdude said:
So, I've decided that I'm going to try to engineer and then have built an apparatus that can switch seamlessly between a yoke, two farmer's handles, and a frame for carries. I know that they're made, but the materials cost for these $300-800 yokes has got to be around $50-75.
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That would be pretty boss
 
rob112 said:
That would be pretty boss
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I'll post pictures sometime next week and inform yinz of the cost. I'm fortunate to have my boss and also my dad on my side as machinists. Just think of the mass that comes from taking your max squat and getting 45-60 seconds TUT with it. And the hip strength, and the core strength.
 
herderdude said:
I'll post pictures sometime next week and inform yinz of the cost. I'm fortunate to have my boss and also my dad on my side as machinists. Just think of the mass that comes from taking your max squat and getting 45-60 seconds TUT with it. And the hip strength, and the core strength.
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I definitely want to see some pics...sounds great. I need one. :)
 
herderdude said:
I'll post pictures sometime next week and inform yinz of the cost. I'm fortunate to have my boss and also my dad on my side as machinists. Just think of the mass that comes from taking your max squat and getting 45-60 seconds TUT with it. And the hip strength, and the core strength.
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Sounds like major strength and conditioning tool all in one
 
rob112 said:
Sounds like major strength and conditioning tool all in one
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Chad was doing a one minute Q&A about strongman training and what elements carry over to other sports, and his main two were farmer's and yoke. I've done farmers plenty, but never the yoke. And I couldn't think of a way to do yoke without having one, but it's not going to be hard to make. We'll see how much reinforcing we need to do as we go along.
 
herderdude said:
Chad was doing a one minute Q&A about strongman training and what elements carry over to other sports, and his main two were farmer's and yoke. I've done farmers plenty, but never the yoke. And I couldn't think of a way to do yoke without having one, but it's not going to be hard to make. We'll see how much reinforcing we need to do as we go along.
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I love those 1 minute q and a's. I agree with not being able to replicate it with other tools.

Speaking of good YouTube stuff, I don't know if you noticed but Brandon Lilly is doing a lot of fan questions. I missed the "what's up? Brandon Lilly here" haha.
 
rob112 said:
I love those 1 minute q and a's. I agree with not being able to replicate it with other tools.

Speaking of good YouTube stuff, I don't know if you noticed but Brandon Lilly is doing a lot of fan questions. I missed the "what's up? Brandon Lilly here" haha.
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NO DOUBT! I was really really really hoping he would walk into Iron Mafia like that when we were waiting for him.
 
jimbuick said:
If you can get a pretty legit one that's sturdy and allows for some heavy weight I would pay you for one.
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We'll see how this one turns out. I plan on instantly loading it to ~550 as soon as it gets home. Anything over 510 scares the bejeezus out of me on my back.
 
Delts, Bis, and Grip (today was a bench day that was aborted rather quickly)

Bench
worked up to 225x2 with five second pause off chest. partner asked "whaddya doin there, bud?" before I pressed.
295x3 1-2 second pause off chest + 1 TNG
then aborted. I gotta say, the slingshot sleeves are a beautiful thing. 295 I pulled to my chest almost gravity fast and slammed it to a stop just above my chest, held it, and exploded (relatively) back up. No pain.

Press/Upright Row/Chin up
95x12/65x12/BWx10
135x8/65x12/10
135x8/65x12/8
165x6/65x12/6
165x2 drop 95x5/65x6/4 Can you tell I got tired?

BB Curl/Lateral Raise/Incline Curl
65x12x5/12x5/8x5

Facepulls (kneeling bottom up)/Pullaparts/One handed Plate Pinches (I finally stepped in and made them add some external rotation)
15x5/10 overhand, 10 underhand x5 (one side of an onyx average)/Three 10's x indeterminate time x several

Dips
BWx17
BW+10x14
BW+65x6
add reactive slingshot
BW+65x5.9748392 so close, guess tri's were shot.

I have a feeling dips will become an indicator now that my bench grip has moved in.

I'd have to check on the pause off chest benching. Might be a PR. 225 was definitely the longest I've held a pause, my head turned red. These tri-sets are tough, but rewarding. My arms looked like bowling balls at the end of this workout. I feel like Condense builds in effects after using it for awhile.

Pump was pretty ridiculous today. Paused off chest benches might have been a PR
 
Sean1332 said:
Awesome session dude. Dips AND pull-ups!!
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**** yeah dips and pull ups! I cheated the chin ups some, there's a pad on the chin up deck that is in the way, so I kind of leveraged off of that. For whatever reason, I've always been good at dips, especially the bodyweight variety. I knocked out 32 last year when I was doing a bodyweight-heavy circuit type cycle.
 
herderdude said:
**** yeah dips and pull ups! I cheated the chin ups some, there's a pad on the chin up deck that is in the way, so I kind of leveraged off of that. For whatever reason, I've always been good at dips, especially the bodyweight variety. I knocked out 32 last year when I was doing a bodyweight-heavy circuit type cycle.
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I suck at dips.

And bench press.



There may be a correlation there.....
 
jimbuick said:
I suck at dips.

And bench press.



There may be a correlation there.....
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It's possible. You need to get in on those incline presses and then some dips! In fairness, I think it's a leverage thing, because the first time I ever did dips I was a gangly 140lb 7th grader almost as tall as I am now and I knocked out like 15-20. The gym coach was frickin astonished. Like thousands of pushups as a little kid doesn't have any carryover to dips or something.
 
herderdude said:
**** yeah dips and pull ups! I cheated the chin ups some, there's a pad on the chin up deck that is in the way, so I kind of leveraged off of that. For whatever reason, I've always been good at dips, especially the bodyweight variety. I knocked out 32 last year when I was doing a bodyweight-heavy circuit type cycle.
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Doooooode I hit 32 reps after my weighted dips the other day. Was happy. After doing them weighted for 5 sets, knocking out bodyweight was easy. My pecs were like a spring.

Jim, I was halfway decent with dips and I absolutely ****ing suck at bench pressing. If there is a correlation, it skipped my ass.
 
Sean1332 said:
Doooooode I hit 32 reps after my weighted dips the other day. Was happy. After doing them weighted for 5 sets, knocking out bodyweight was easy. My pecs were like a spring.

Jim, I was halfway decent with dips and I absolutely ****ing suck at bench pressing. If there is a correlation, it skipped my ass.
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Damn! That's strong reppin! You built yourself a bench shirt in those first five sets!

Maybe dips don't do jack for your bench. It could be your personal leverages, strong points and weak points, or just the way you do either movement. Or maybe when you're really good at dips, you're not that good at bench, but when you rock and kick ****in **** ass dick and take names at dips, your bench will be way up there.
 
CincyKiller45 said:
Great work man.

I like the idea of going heavy on pause reps. That's something I will be incorporating in the future.
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I just work up in them until I can't stop the weight. I'm going to be pausing the stuff that touches my chest and then TNG once I don't feel I can pause it, too. All to build the stability in the bottom and to teach the lats to carry the weight. I'm shocked at how fast I've progressed at them already. When I'm repping 335 with a pause off of my chest, I'll be g2g for 365 the week before thanksgiving or meet day. I need to get back to repping 335 badly.
 
Note: pec insertions and tricep bellies are sore down deep. Weighted dips, comin in hot this training cycle. You gotta figure, a set of Tate presses with 40lbs in each hand can't have near the same carryover as five reps of upright free dips with 300lbs coming down on those dip bars.
 
herderdude said:
Note: pec insertions and tricep bellies are sore down deep. Weighted dips, comin in hot this training cycle. You gotta figure, a set of Tate presses with 40lbs in each hand can't have near the same carryover as five reps of upright free dips with 300lbs coming down on those dip bars.
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Could be. I personally never got very good carryover from actual dips to BP, but owners mileage varies, I know.
Strong BP's, either way.
 
Alright, went in and finished what I started on bench press.

Bench
bar, 135, 225 twice
245x6
275x6
295x6 paused half off chest
315x4 first one paused, rest TNG
335x4 with reactive slanger (nice piece)
295x2 partner gave a 3 count. Freakin hard.

Floor Press (+ comp grip, 20 chain)
135x10
225x5
225x7 old comp grip

Floor press is weak in close. All of my strength in the new comp grip definitely comes from the stretch.

DB Fly/Pushdown/Front Squat hold
45x12x5/12x5/365x10 breathsx5

DB Side bends plus doubled average band
65x8x3 HARD. It's like frickin max effort abs, but there's not as much strain when you're bent, but not completely unloaded at the bottom like a normal banded side bend. I managed to make it to neutral spine and held it for a quick count. Highly recommended.

Benching was pretty strong today. "Back" day tomorrow. I haven't done a back day in so long. I probably should do more of it. I think we're leading off with deadlifts, I'll have to see about all that. I can't believe I used to do deads on back day.
 
I feel dirty for not squatting in a week and a half. Is that wrong? I might have to say the hell with back and just squat. It's still a back squat, right? My brachialis loves it, though.
 
herderdude said:
I feel dirty for not squatting in a week and a half. Is that wrong? I might have to say the hell with back and just squat. It's still a back squat, right? My brachialis loves it, though.
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Squatting Monday re-fckd my stupid fcking brachialis.

Squat bro, just don't go fcking nuts...
 
I walked out that 365 today. It didn't feel how 365 should feel to me at all. That's why I have the urge to squat. I'm moving my hands back out to almost the collars. My shoulder mobility will need worked on more often here on out.
 
Coan says he went thumbless grip on squat and got used to it; it was easier all the way down from wrist to shoulder.
 
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