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

herderdude said:
That's a good call. Really stretch out the pec/delt. My triceps are bombed halfway through my upper sessions, that's why I didn't mention DB presses. Best way to use the shirt: Keep elbows out until it stops descending, tuck until it touches, and then throw your elbows back out and press it low. It's just as easy as it sounds! ;)
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I hit 365 first time in it before so I'm hopin I can squeeze out a few more pounds.

My chest is a definite weakness. Couple years ago I repped 120lb drumbells with ease. Now my shoulder stability sucks so bad that holding 80's is horrible. Gotta take a round turn on that. I'll be following your lead.
 
Sean1332 said:
I hit 365 first time in it before so I'm hopin I can squeeze out a few more pounds.

My chest is a definite weakness. Couple years ago I repped 120lb drumbells with ease. Now my shoulder stability sucks so bad that holding 80's is horrible. Gotta take a round turn on that. I'll be following your lead.
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Yeah, we started training to get our bench stronger, and they got weaker! Time to bro it up from all angles.
 
Here's today. You can see the difference in both JMs as well as peep my awesome rowing.

[video=youtube;rw77chpxASs]http://www.youtube.com/watch?edit=vd&v=rw77chpxASs[/video]
 
I personally feel stress not relief on the shoulders from flies.
 
Sean1332 said:
Last time I did em was with minibands like you would with cable flys. Haven't done dumbell in over a year I think.
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Now that you mention it, decline cable flies feel awesome everywhere. I haven't tried incline yet, but that may be on the menu next week (especially as I feel that pain from Monday's bench session was in the clavicular head of my chest). From what I recall, inclines weren't too bad on the shoulders, either. It's mostly flat.
 
Yeah, I was just looking to open up the area and stretch it under load. Something you don't really get with pressing variations. I never really do flat flyes. It's almost always incline flyes. Let my traps come off the top of the bench, have my grip pronated, arms very straight, and exaggerate the stretch. Usually with 30lbs or less.
 
CincyKiller45 said:
You're strong as sh1t from a CG man and your OHP's are explosive. Good job, a little motivation for me to get stronger on presses.
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I'm definitely faster than I am strong. I get done with what I think is a big grinder and look at the tape and it's breezy. I'm working on pushing the limits, starting with rep squats on Sunday with 375x12x3. I shudder to think how those will go. You're gonna have to make it double time to catch me on pressin, I'm bringing my A game this cycle!
 
I'm the same way man. Feels like a grinder and when I see the footage it's fast.

herderdude said:
You're gonna have to make it double time to catch me on pressin, I'm bringing my A game this cycle!
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You're def ahead of me. I might not catch you, but I will get stronger.

Edit: 375x12x3? Phuck me ta tears.
 
CincyKiller45 said:
I'm the same way man. Feels like a grinder and when I see the footage it's fast.



You're def ahead of me. I might not catch you, but I will get stronger.

Edit: 375x12x3? Phuck me ta tears.
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Yeah. I'm allowed to do 375x8x2, but luckily, I'll have a crew to convince me to do otherwise. I imagine the last few reps will involve my crying, screaming, growling, or (most likely answer) a combination of all three.
 
Those the slingshot arm sleeves? How you like them?
 
Sean1332 said:
what do they do
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They compress the forearm or elbow, feed some slack to the joint. Help me heal my injuries instead of aggravating them.
When I bench, I wear them on my forearm. For the heavy JMs, I pull them up higher and let it feed tricep slack to the elbow. You can wear them on your knees or shins, too.
 
herderdude said:
They compress the forearm or elbow, feed some slack to the joint. Help me heal my injuries instead of aggravating them.
When I bench, I wear them on my forearm. For the heavy JMs, I pull them up higher and let it feed tricep slack to the elbow. You can wear them on your knees or shins, too.
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Sounds interesting. I wonder if they'd benefit me with my wrist problem. My wrist problem I believe is aggravated by some sort of knot, scar tissue (fwiw I've never injured my forearm), or something else in my forearm pushing on a nerve. It's usually bad after benching.
 
Torobestia said:
Sounds interesting. I wonder if they'd benefit me with my wrist problem. My wrist problem I believe is aggravated by some sort of knot, scar tissue (fwiw I've never injured my forearm), or something else in my forearm pushing on a nerve. It's usually bad after benching.
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They could possibly be a benefit. One way to know for sure would be to wrap your wrist wrap around your forearm one bench day. If it helps, get the sleeves.

To go into more detail, I mean forego wrapping your wrist with it, just get it up high on your forearm and get it tight. See what it does for you. Also sometimes what helped before is that I'd REALLY stretch and crank my wrist wraps and I'd spiral them as far up toward my elbow as I could manage. With my wrist wraps being 36", they'd get more than halfway up my forearm (which is illegal in most feds for competition).
 
Signed up for the meet yesterday and so did Lamonster. We're gonna double team this bitch. I'm going to try to talk him into starting up a log again and we'll get him on the road to 1350 and me on the road to 1400+!
 
Quick weak point day:

Bulgarian Split Squat (2 sets front rack, 2 sets overhead)
Barx10x4

Walking Lunge (down overhead, back front rack)
Barx10 each leg

**** unilateral legs.

Delt raises (side, front, rear)
10x3

Reverse hyper
BWxAMRAPx3

Bro Curls
115x6x3

Poundstone Curl burnout.

Had a hard time getting up for today, hence not actually loading any exercises except bro curls. Those are my version of cheat curls, which are much stricter than the average BB curl. My normal strict barbell curl is crazy strict, my hips, shoulders and elbows don't move. Unilateral legs are always hard for me, mostly because of stabilization reasons, I believe. I don't want to do unilateral work with a bar on my back anymore, I lean forward and cheat the entire purpose of the movement (opening the hips).
 
You've got me itchin to start the Cube again on Monday.

And try the front squat hold lunge. You have no choice but to stay upright.
 
Sean1332 said:
You've got me itchin to start the Cube again on Monday.

And try the front squat hold lunge. You have no choice but to stay upright.
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I can't wait to see you cube it up! Week 2 squats 405x12x3!

I did them today, but I've never done them loaded. I'm worried.
 
herderdude said:
They compress the forearm or elbow, feed some slack to the joint. Help me heal my injuries instead of aggravating them.
When I bench, I wear them on my forearm. For the heavy JMs, I pull them up higher and let it feed tricep slack to the elbow. You can wear them on your knees or shins, too.
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I tie a small section of bike tube lightly around the base of my left forearm for pressing days, relieves the tendinitis a lil bit.
 
Rep Skwats

355x8x2

Needed my wraps. Wrapped them as tight as I could, too. Really had to sit hard to get to depth, and got a lot of carryover. Not a hard weight, but 8 reps is brutal. This had me absolutely gasping like I'd been waterboarded. Wraps helped a lot, but I still had to keep my back for like 45s with 355.

Fronts
295x6x2 never done that many reps with that much weight. Damn.

Pauses (2s)
275x10x2

Had somebody calling me up finally. That's heinous.

SSB Pin Suspended GMs
155x10
165x10

No belt. Killed the abs, ass, and hams. Especially abs.

GHRs
BWx8x2

I had the pad as far away as I could make it and it still be a hamstring exercise. So for a fresh person who's reasonably good at GHRs, these would be easy. They were NOT easy.

Pull ups
BWx10,8,6

Lat Pulldowns
10x2

Light, strict, held contraction.

BW Rev Hyper
BWx8x2

Couldn't use resistance. Too dead.

DONE. Cooked. Finito. Killer session. This was a 2hr sesh. We took our good old time and BS'ed, but when it got down to it, I needed every second of rest.
 
Damn dude, what a day. Nothing wrong with some extra recovery between sets and exercises if you're going that hard. I have a feeling you're going to feel this one the next few days, ha.
 
CincyKiller45 said:
Damn dude, what a day. Nothing wrong with some extra recovery between sets and exercises if you're going that hard. I have a feeling you're going to feel this one the next few days, ha.
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Brutal, man. I find I'm having to dial back the weight on the assistance work because of the volume of the main movement. I'm fine with that, though.
 
herderdude said:
Brutal, man. I find I'm having to dial back the weight on the assistance work because of the volume of the main movement. I'm fine with that, though.
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I've been doing the same...although not at your level.

Solid session. Two hours ain't bad for all that work.
 
That's a pretty killer session, man.

I love suspended SSB goodmornings. They're a staple in my routine. I'll say though that I never do any variation of a GM without a belt. It just feels too awkward and heavy, lol. Even 135 just doesn't feel right. But that's me and my weak ass.

It's a tad weird when you think about it considering I never belt up for a deadlift.
 
Torobestia said:
That's a pretty killer session, man.

I love suspended SSB goodmornings. They're a staple in my routine. I'll say though that I never do any variation of a GM without a belt. It just feels too awkward and heavy, lol. Even 135 just doesn't feel right. But that's me and my weak ass.

It's a tad weird when you think about it considering I never belt up for a deadlift.
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Yeah, you won't go beltless on a 135 GM but you won't belt up for a big pull? You are weird... I mean, that is weird. I make sure to brace really hard and if I lose anything, I drop it on the pins or drop into a squat.

I just feel plenty comfortable hitting GMs without a belt. I think they work the core much harder. But if my core won't hold up, I belt up to make sure I still hit my PC some.

Knee wraps will leave their mark tomorrow. I wrapped the lady member of the crew's knees this morning, at about a 4/10. She was definitely hurtin.
 
Hey Herdstein, were you praying that the Lord brings you an offensive line ??? 'Cause they showed up yesterday, along with a runnin' game a wildcat and f***ing Troy, trying to block that Xtra pernt...! Beatin' up on the Flacco's..........!!!!!!!!!!!
 
PaulBlack said:
Hey Herdstein, were you praying that the Lord brings you an offensive line ??? 'Cause they showed up yesterday, along with a runnin' game a wildcat and f***ing Troy, trying to block that Xtra pernt...! Beatin' up on the Flacco's..........!!!!!!!!!!!
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We've been praying for a line for YEARS my man! Good Lord do we need one. Now we're back to Steeler football! Troy is all the way back. It's not that he went anywhere, he's just been hurt. That guy will be killing people until he decides he's done.
 
Speed Benchin

Comp Bench
235x3x8

First time I did paused speed bench. Made me slower off my chest than I liked. Still plenty fast.

Dead Bench
245x5x2

Took a nice break on the pins.

Lilly Pausers
225x5x3

One day, my back will have the stamina to self handoff and hit my Rx'd Lilly pausers. Today was not that day. Pauses were short.

Pull ups (5 grips: wide over/under, shoulder width neutral, shoulder over/under)
5x5

Catback Lat Pulldowns (narrow neutral, whatever you call that damn thing)
10x3
8,7

High Pulley Rows
10x3

DB Row
130x8

Had plans on doing Krocs. Those plans were altered as quickly as they had arisen.

Facepulls
10x5

Front/side raises
10x3
Burnout: Light, hold at top for as long as possible, slow as possible negative. ~3reps x10lbs

Curls
2 reps. Lol.

Wasn't dead after my main movements for once. My tris and shoulders were hit, but my mind was still there. It's a mental thing with comp/overload/underload.

Since I was still fresh, I hit assistance pretty hard. And since I was light on back last week and my pressing muscles were beat, I hit back really hard. It was good. I'll have more of a pressing emphasis on upper assistance day.

Pouring concrete tomorrow, so the most I'd do for training is empty sled stuff. I have a feeling I'm gonna get my ass kicked tomorrow.
 
aceroni said:
Forgive my ignorance, but what exactly is a dead bench and lily pauser
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Dead bench is benching a bar that's sitting on pins, so there's no eccentric (except after you pressed it I guess). Lilly bench is when you bench and stop and pause an inch off of the chest. These are hard, but they're very nice. I did 2 cycles where on speed bench days I alternated between speed lilly presses, speed floor presses, and speed close grip against bands, and all those things really helped to build my bench up. I only wish Brandon Lilly and/or herderdude had picked these up earlier so I could have logged them as Lilly bench and not "BENCH, PAUSE INCH OFF OF CHEST"
 
Torobestia said:
Dead bench is benching a bar that's sitting on pins, so there's no eccentric (except after you pressed it I guess). Lilly bench is when you bench and stop and pause an inch off of the chest. These are hard, but they're very nice. I did 2 cycles where on speed bench days I alternated between speed lilly presses, speed floor presses, and speed close grip against bands, and all those things really helped to build my bench up. I only wish Brandon Lilly and/or herderdude had picked these up earlier so I could have logged them as Lilly bench and not "BENCH, PAUSE INCH OFF OF CHEST"
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For the sake of accuracy, my dead benches are half-assed. I do have an eccentric, I have such a hard time grooving dead bench otherwise. I let it fully rest on the pins for a few seconds, then press it.

I, too, have written them as pause inch off chest. I have recently decided to say screw that, and name them after Brandon Lilly. He claims to have picked them up from Eric Spoto, but I give Lilly credit for getting the word out on these. And for telling me to put them back in my program.
 
Here's one set of my speedwork. Pretty good:

Invalid Link Removed
 
herderdude said:
For the sake of accuracy, my dead benches are half-assed. I do have an eccentric, I have such a hard time grooving dead bench otherwise. I let it fully rest on the pins for a few seconds, then press it.
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Ah, ok. I suppose that's fair. When I used dead benches it was long ago with my westside/conjugate routine, and it was with incline, which was easy enough to set up without the eccentric. I suppose doing so with flat benches could be a bit tricky.
 
Torobestia said:
Ah, ok. I suppose that's fair. When I used dead benches it was long ago with my westside/conjugate routine, and it was with incline, which was easy enough to set up without the eccentric. I suppose doing so with flat benches could be a bit tricky.
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I don't have a power rack, I have the hooks that I squat out of, and they sit at an angle. I could probably set it up properly, but I don't. Those would be some pretty stout dead bench numbers if it truly didn't have an eccentric. Maybe next time I'll wait 10s at the bottom and do clusters of singles. I dunno. We'll see. If this works, I'll stick with it. If not, I'll fix it.
 
Damn, that all sounds pretty complicated.
 
I've always done speed work paused, as it's super light and builds great speed off the chest.

What are lily pauses?
 
NomZ said:
I've always done speed work paused, as it's super light and builds great speed off the chest.

What are lily pauses?
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Paused 1" off the chest. If it builds speed off the chest, I'm all for it! That's all I want, more speed off the chest.
 
So the gym was completely empty today (none of my co-workers were there either...) so I deadlifted shirtless for a couple sets.


I can now mark that off the "must do" on the way to truly becoming a powerlifter. :o
 
Rep deads today. 370, 405, and 345. Jeezus. Here we go.
 
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