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

What, am I not posting enough training for you Sean? Trying to make me pick it up, are we?

Today I went in to squat, but yesterday's glute thrashing had me unable to keep my hips opened up with 315 on the bar, so I called it and did 80 leg curls. 55 rest pause style against my average band, and 25 just going through the motions, contracting like a bicep at the top.

I WAAAAS watching the game and going to skip today, but after the 3rd inning I realized I had plenty of evening left to train.
 
Damn, glutes are sore! Benching and leg curls today.
 
herderdude said:
I WAAAAS watching the game and going to skip today, but after the 3rd inning I realized I had plenty of evening left to train.
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Beltran...! Fricking guy's a machine. In fact .300 is that teams average. It looks like their average BW is about #230 at over 6' too.
Felt bad for AJ. After seeing Wainwright into the 4th, yeah it was pretty much over at 4 zip...!
Cole is gonna stuff 'em. You heard it here first...! ;-)
 
PaulBlack said:
Beltran...! Fricking guy's a machine. In fact .300 is that teams average. It looks like their average BW is about #230 at over 6' too.
Felt bad for AJ. After seeing Wainwright into the 4th, yeah it was pretty much over at 4 zip...!
Cole is gonna stuff 'em. You heard it here first...! ;-)
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I like your attitude, Paul! Yeah, that Cards lineup is like the frickin '27 Yankees of doubles hitters. It's hard to pitch to a team full of .300 hitters with an average of 35 doubles apiece. I think Cole will do well, though. (note: haven't checked the score yet). I think we'll do better against their rookie pitchers. I just don't see us beating Wainwright.
 
herderdude said:
I like your attitude, Paul! Yeah, that Cards lineup is like the frickin '27 Yankees of doubles hitters. It's hard to pitch to a team full of .300 hitters with an average of 35 doubles apiece. I think Cole will do well, though. (note: haven't checked the score yet). I think we'll do better against their rookie pitchers. I just don't see us beating Wainwright.
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It's definitely possible, everybody loses sometimes. I didn't think cliff lee would get beat in 2010 and he got smoked by the giants.
 
Cardinal's were a dumpster fire today. What goz a round comz around. Cole was throooooowin' smoke 100mph's well into the 6th and had a friggin RBI to boot. (I told you I had a huge haunch) Reliefers were pretty perfect too and Grilli got the close. 7-1 Great game.
Onto #3 in Pittsburgh with "The Liriano"...!
 
PaulBlack said:
Cardinal's were a dumpster fire today. What goz a round comz around. Cole was throooooowin' smoke 100mph's well into the 6th and had a friggin RBI to boot. (I told you I had a huge haunch) Reliefers were pretty perfect too and Grilli got the close. 7-1 Great game.
Onto #3 in Pittsburgh with "The Liriano"...!
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Welcome to Buctober! Cole is a horse and we've known that this was going to come since the day we drafted him. And he's been hitting consistently all year. Bullpen has been a stone cold lead pipe lock all year, and Liriano is unhittable at home. Bucs in 4, you heard it here first.
 
Friday night bench sesh!

Comp Bench
Barxmilli
95x35
135x8
185x5
225x5
275x3
295x3
315x2 slow
325x2 last one a grind, but the heaviest repping I've done in awhile
Add reactive slingshot
365x2
Remove slanger, add 1" pause off chest
295x3x2

JM
185x8x3

Rolling Tri/Tate (same 45# dumbbells)
5/5
3/7

Plate laterals (plates have handles)/45# Plate Fronts
25x12x3/45x8x3

Rear delt destroyer x1
Almost barfed, didn't set up the low incline, I just rested my full belly on my thighs.

Pullaparts/Facepulls

Catback High Pulley Row
Relatively heavy x12x3

Quick sesh since it was wayy late. Only took 65-70 minutes. I have some video, it'll be up later this week. Not spectacular, but it's the biggest double I've hit in quite some time (I think). And the heavy Lilly presses were a PR for a secondary movement. Up and down, I guess.
 
herderdude said:
Friday night bench sesh!

Comp Bench
Barxmilli
95x35
135x8
185x5
225x5
275x3
295x3
315x2 slow
325x2 last one a grind, but the heaviest repping I've done in awhile
Add reactive slingshot
365x2
Remove slanger, add 1" pause off chest
295x3x2

JM
185x8x3

Rolling Tri/Tate (same 45# dumbbells)
5/5
3/7

Plate laterals (plates have handles)/45# Plate Fronts
25x12x3/45x8x3

Rear delt destroyer x1
Almost barfed, didn't set up the low incline, I just rested my full belly on my thighs.

Pullaparts/Facepulls

Catback High Pulley Row
Relatively heavy x12x3

Quick sesh since it was wayy late. Only took 65-70 minutes. I have some video, it'll be up later this week. Not spectacular, but it's the biggest double I've hit in quite some time (I think). And the heavy Lilly presses were a PR for a secondary movement. Up and down, I guess.
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Well, despite your reservations it looks like a great session to me. You can always do some back work and whatever else makes you feel good tomorrow, but with respect to training the bench looks like a nice session.
 
Torobestia said:
Well, despite your reservations it looks like a great session to me. You can always do some back work and whatever else makes you feel good tomorrow, but with respect to training the bench looks like a nice session.
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I dunno. I can rep for days at 275-295, get about 4 with 315, and shell out a slow single with anything from 320-340. In April, I hit 335 for two consecutive triples.

I really want to know where my bench has gone.
 
I look up to you and your pressing abilities. Give me a 4 wheel bench to watch, damnit!

Seriously though, you've gotta strong press dude.
 
herderdude said:
I dunno. I can rep for days at 275-295, get about 4 with 315, and shell out a slow single with anything from 320-340. In April, I hit 335 for two consecutive triples.

I really want to know where my bench has gone.
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Probably all used up from holding back all the ladies chasing that manliness.
 
I need your bench.
 
napalm said:
Max Scherzer...
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Tigers ain't doing it this year my friend. Scherzer is good but his numbers are padded. He's no ron Guidry. I think the athletics will give em a fight, but I think it's the sox who take em down. And I hate the sux
 
Thanks, all. Somehow I don't feel all that beat up from yesterday. Note: Don't take enhanced at 8pm. I was perfectly awake and alert well into 3am. Not wired, of course, just felt like I could have gotten up out of bed and read James Joyce with no issues.
 
herderdude said:
Thanks, all. Somehow I don't feel all that beat up from yesterday. Note: Don't take enhanced at 8pm. I was perfectly awake and alert well into 3am. Not wired, of course, just felt like I could have gotten up out of bed and read James Joyce with no issues.
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I was up til 4 because of enhanced! :D
 
herderdude said:
Thanks, all. Somehow I don't feel all that beat up from yesterday. Note: Don't take enhanced at 8pm. I was perfectly awake and alert well into 3am. Not wired, of course, just felt like I could have gotten up out of bed and read James Joyce with no issues.
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It's the best pre workout I've ever used, hands down. That being said, yeah i've taken it a few times around 6-7 pm and had the same fate as you. (Un)Fortunately I work nights so this isn't a huge problem.
 
The Craziest Training Session of 2013

Today was Cube Boss Repetition Deadlift Day. Aka "Let's See What You're Made Of Day" I can't believe I have to turn around and do this conventional in three weeks. The dread is setting in already. Short and sweet on paper, hell on earth in real life. It went a little something like this:

Sumo Pulls from the floor
315x12x3

Sumo Pull from 6" Blocks
345x8x3

2.25" Deficit Conventional
345x8x2

By this time, we had one almost puke (Anthony) and two near collapses (me). Assistance had no choice but to be low-impact.

Chest Supported Row
155x8x5

Band Assisted Pull ups
10,9,8,5 with four different grips

No-Band Swing Reverse Hyper
AMRAPx5 (reps in the 10-15 range)

Found a way to increase the stretch/traction on the reverse hypers. That will be extremely helpful when I go to get out of bed for the rest of this week. The first three weeks of Cube Boss pulling, I went with the max recommended volume. Next three I'm going with the minimum recommended volume, so I'll be able to squat. Once my work capacity catches up, I'll be able to squat like a maniac. This deadlifting insanity is making my hips and lumbar out of control strong, and my form is improving in a hurry.

Highly recommend either Cube Boss pulling or incorporating Toro's style of pulling from one different height each week.
 
Sean1332 said:
I'm liking this a lot. Cube Boss is the template in his new book correct?
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It's great. Competition movement first, just like it should be for raw lifters, overloading, and underloading. Take your standard Cube percentage and just go 5% over and 5% under respectively. You really have to tell yourself to do assistance work after you get done with that. I'm still trying to figure out how I'm going to do Day 4. Probably a lot of different kinds of pressing in a bodybuilding manner, with some back and reverse hypers.
 
herderdude said:
It's great. Competition movement first, just like it should be for raw lifters, overloading, and underloading. Take your standard Cube percentage and just go 5% over and 5% under respectively. You really have to tell yourself to do assistance work after you get done with that. I'm still trying to figure out how I'm going to do Day 4. Probably a lot of different kinds of pressing in a bodybuilding manner, with some back and reverse hypers.
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I may give this or CWS's Raw Westside Template.

I definetly say some obnoxiously heavy ass Pendlay rows should be had on Day 4.
 
herderdude said:
It's great. Competition movement first, just like it should be for raw lifters, overloading, and underloading. Take your standard Cube percentage and just go 5% over and 5% under respectively. You really have to tell yourself to do assistance work after you get done with that. I'm still trying to figure out how I'm going to do Day 4. Probably a lot of different kinds of pressing in a bodybuilding manner, with some back and reverse hypers.
Click to expand...

It seems like it would be very effective for the powerlifts, especially the DL.

Don't know how much carryover that specificity would have to athleticism or overall strength athletics. Any comment on that aspect?
 
jimbuick said:
It seems like it would be very effective for the powerlifts, especially the DL. Don't know how much carryover that specificity would have to athleticism or overall strength athletics. Any comment on that aspect?
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I would imagine work capacity will go through the roof, especially if you follow his conditionin movement advice
 
Nice sesh big dawg

All that pulling...makes me want to add more pulling to deads day :D

I bet it's brutal, and fun
 
It's Sunday and I don't see a video up! :D
 
jimbuick said:
It seems like it would be very effective for the powerlifts, especially the DL.

Don't know how much carryover that specificity would have to athleticism or overall strength athletics. Any comment on that aspect?
Click to expand...

Specificity as far as powerlifting goes: carryover through the roof. Attack weak points with a compound movement, rather than a single joint movement. I just hope I'll be able to get some GMs in on all of my squat days and fronts on all of my deadlift days. I wasn't able to do anything but chest supported rows today. I think the work capacity increase will do nothing but help on a long meet day.

As far as for athlete athletes, it's hard to say. Maybe if you wanted to get people proficient at a movement quickly and make sure that the athlete is getting the best bang for their buck with compound movements. But that kind of volume could take away from things like sport practice and jumps. Maybe a training max and throttling back the volume would be beneficial. For example, today I could have added in a third set of deficits, or done 12 reps of the deficits. OR I could have only done two sets of eight reps off the floor. OR rather than basing my percentages off of a 5lb PR (which is exactly what I've been doing), I could base them off of a 85-95% training max. Autoregulation. As a coach, there is no autoregulation, only you. This is because most people don't understand what they're capable of. If you had told me I could do what I did today before I did it, I would have laughed at you. Extremely effective for the powerlifts though.

Here's what's in the sample for each lift, though, going comp, over, under:

Squat, Oly or Front, Pause

Deadlift, Block, Deficit

Bench, CGBP, Pause off chest

So the overload movement in squat and bench would probably be based off of your max IN THAT MOVEMENT. But, this is just a sample template, and it's up to each individual lifter to find what will grow his total.
 
puccah8808 said:
It's Sunday and I don't see a video up! :D
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Do you realize just how much sports have been on TV today?? I'm going to try to learn my computer cam right now and hopefully have you a video in maybe an hour. YOU BETTER FUGGIN LOVE IT, GIRL
 
herderdude said:
Do you realize just how much sports have been on TV today?? I'm going to try to learn my computer cam right now and hopefully have you a video in maybe an hour. YOU BETTER FUGGIN LOVE IT, GIRL
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Haha! My niners just won!!!!!! Yeaaaaaa!!! I'm sure I will! :D
 
herderdude said:
Specificity as far as powerlifting goes: carryover through the roof. Attack weak points with a compound movement, rather than a single joint movement. I just hope I'll be able to get some GMs in on all of my squat days and fronts on all of my deadlift days. I wasn't able to do anything but chest supported rows today. I think the work capacity increase will do nothing but help on a long meet day.

As far as for athlete athletes, it's hard to say. Maybe if you wanted to get people proficient at a movement quickly and make sure that the athlete is getting the best bang for their buck with compound movements. But that kind of volume could take away from things like sport practice and jumps. Maybe a training max and throttling back the volume would be beneficial. For example, today I could have added in a third set of deficits, or done 12 reps of the deficits. OR I could have only done two sets of eight reps off the floor. Autoregulation. As a coach, there is no autoregulation, only you. This is because most people don't understand what they're capable of. If you had told me I could do what I did today before I did it, I would have laughed at you. Extremely effective for the powerlifts though.

Here's what's in the sample for each lift, though, going comp, over, under:

Squat, Oly or Front, Pause

Deadlift, Block, Deficit

Bench, CGBP, Pause off chest

So the overload movement in squat and bench would probably be based off of your max IN THAT MOVEMENT. But, this is just a sample template, and it's up to each individual lifter to find what will grow his total.
Click to expand...

Yeah, it looked brutally effective on paper for Pling. I talked about it with my PLT all the time when I was in the Army, the fastest way to improve any particular skill is with training specificity.


The only problem with that is when the sport requires different physical attributes to be successful and the time to train is minimal (think 3-4 months).
 
jimbuick said:
Yeah, it looked brutally effective on paper for Pling. I talked about it with my PLT all the time when I was in the Army, the fastest way to improve any particular skill is with training specificity.


The only problem with that is when the sport requires different physical attributes to be successful and the time to train is minimal (think 3-4 months).
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I'm not saying I'd go Cube Boss for athletes, though I think a standard Cube cycle with some manipulations could fit for just about any sport.

And certainly you have to take into consideration the energy systems and primary movements of each sport, but I think Cube Boss was written VERY specifically for raw powerlifting.

As far as minimal training time, I would say this is the exact reason that in-season training is such a massive massive MASSIVE edge that can be taken advantage of. The reason it's not is simply because it's an incredibly tricky dance. After football in 9th grade, I worked on my bench pretty hard for a couple months. I got up to 170 @ 170, and I was psyched. Three months later, after hard cutting and not benching, I was down to a 135 bench @ 155 bw. And this pattern replicated itself every wrestling season from there on out. Imagine where I'd be if I had an in season S&C program to fill in those 25 months, instead of just losing lots of strength and having to regain it. My most successful season on the mat BY FAR was the year I had a personal trainer that had me lifting my ass off 4x a week in season.
 
Sean1332 said:
Herder, I believe you sold me on doing another Cube run. But better this time
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I look at my cubing experience, and it's really panned out great for me. I don't follow it to the letter (especially percentages), I just try to adhere to the principles and train hard. I've played with each week being a specific component of the Cube like Mark Bell mentioned, I did the extremely distilled essence of the cube pinned to the top of the cube facebook page (which reads, almost verbatim: Heavy is 2-3 reps, Rep is 5-8 reps, and Explosive day is just fast singles) and I've run a four week prep cycle of the cube after I had to use linear periodization to come back from my injury. It really has treated me well. I think the Cube will continue to get better for you as you learn more about yourself, I certainly feel it's worked that way for me. There's no shame in small PRs and learning from mistakes. If everybody put 50lbs on their total every couple weeks, Dave Hoff's 3005 would be an insignificant total.
 
puccah8808 said:
Haha! My niners just won!!!!!! Yeaaaaaa!!! I'm sure I will! :D
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Woo Niners! I don't really care about them. Joe Montana, the greatest quarterback of all time, is from Monongahela, PA, though. Don't think he's the best? Then we'll say Danny Marino is the best. He's from Dahntahhhhn. Don't like him and you're thinking old school? Johnny Unitas is from the Steel City, too.

I'm uploading my video from webcam. Youtube says it's going to take hours and hours to upload. Stay tuned!
 
Speaking of niners, guess who started Frank Gore AND SF Defense?

<----- this guy.


Too bad about starting Brady over Wilson (Brady got me 8, Wilson had 30 on my bench). And they pulled Megatron out just before kickoff (while I was sleeping).

Still up by 32 points though, he's got two players left (SD RB and Julio Jones) so we'll see what happens.
 
herderdude said:
Woo Niners! I don't really care about them. Joe Montana, the greatest quarterback of all time, is from Monongahela, PA, though. Don't think he's the best? Then we'll say Danny Marino is the best. He's from Dahntahhhhn. Don't like him and you're thinking old school? Johnny Unitas is from the Steel City, too.

I'm uploading my video from webcam. Youtube says it's going to take hours and hours to upload. Stay tuned!
Click to expand...

It's 6:11 am and nothing yet! :D
 
Hey herder, what do you think about widening the grip a little to relieve some of the pain on benching in that elbow/bicep insertion area?

I realize I have been benching a little closer lately as it feels faster, but wonder if that is maybe twisting the humerus or something causing impingement.

What say you?
 
rob112 said:
Hey herder, what do you think about widening the grip a little to relieve some of the pain on benching in that elbow/bicep insertion area?

I realize I have been benching a little closer lately as it feels faster, but wonder if that is maybe twisting the humerus or something causing impingement.

What say you?
Click to expand...

Wide grip definitely helps me feel better. I went as wide as my shoulders would allow to relieve the pain. But now I'm wearing my slingshot sleeves and benching in close and it's all good. I definitely recommend those.
 
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