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

Sean1332 said:
I didn't know you and Cincy had bonded that quickly during one squat session. Usually it takes me 2-3 squat sessions to get in that comfort zone.
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There he goes, bein a d1ck again!
 
Sean1332 said:
I didn't know you and Cincy had bonded that quickly during one squat session. Usually it takes me 2-3 squat sessions to get in that comfort zone.
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Supplying liquor, gets you there quicker.

Words I have lived by
 
The Golden Corral in Florence, Kentucky has three types of bacon, including battered and deep fried bacon. Had a heap of biscuits and gravy, hash browns, a little bit of each type of bacon, and some eggs. They really know how to cook out here, I'd be interested to see what home cooking in this part of the world is as opposed to your typical Golden Corral food quality.
 
Heavy Skwats!

Comp Squat
435x1F
405x2
435x3x2
475x3 PR

My first set I wasn't feeling so hot, so I wrapped extra tight. I was totally thrown off and needed saved for rep #2. So I dropped the weight back down, wrapped lighter, and killed it. Old powerlifter and former WWF star was there telling me I should bump up the weight. Inspired by him, I hit a big triple with 475. Sometime this training cycle, I want to rep 500lbs. Never had a choice.

Front Squat (bottomed out pause)
275x2x3

Pause Squat (1s)
335x4 PR
365x3F PR

These were absolutely brutal. I got a quick bump in the chest to right the ship on rep #4 with 365. Still the most weight I've paused in the hole.

Prowler push
335x3x50yds walking with big steps

Brutal of course. Crystal did these, too. She's such a beast.

GHR (easy setup)
BWx3x8

Rev Hyper (BW, explosive)
2x10

Lat Pulldown
3x10

Ab Wheel kneeling with a 35#plate on my back
10x2

Helluva day. Lot of PRs throughout the crew. I was informed by Big Nick (who also has a nutrition company) that I need to work on walkout (which I knew) with 105-110% 1RM to get used to feeling the weight. He told me I was a 600lb squatter, I just need to hit the weight. I went back to more conservative knee wrapping, and that worked just fine. Assistance was brief, that's just the way it's gonna be leading up to this meet, and I'm ok with it.
 
Good ****ing session, man. I say that you should rep 500, or whatever your 95% is, AMRAP, on your final heavy squat day of the cycle.
 
Sean1332 said:
Good ****ing session, man. I say that you should rep 500, or whatever your 95% is, AMRAP, on your final heavy squat day of the cycle.
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That'd be 515. I bet I get it for a double or triple by the end of the cycle. A lot of times, I need to be talked into doing weight. It happened the first time I took 500 for a ride. It was high, but I came back up, and I didn't die. Sometimes I just need to go for it more often.
 
Man, when you an Sean post sessions I tell myself "I can do more, look at their volume."

Awesome work man. Heavy weights and volume for the win!
 
rob112 said:
Man, when you an Sean post sessions I tell myself "I can do more, look at their volume."

Awesome work man. Heavy weights and volume for the win!
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That's what I'm saying! A lot of times we don't know what we're capable of until somebody who's been there and done that tells you that you can do it.
 
In for the triple rep for 1 set of 515 pounds.



Lolz
 
I'm just gonna leave this here.

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I bet she's all natural too...



But in all serious now I think we all feel like pussies.
 
I can't load it to watch..
 
Nice squat PR.
 
NomZ said:
Nice squat PR.
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Thanks, NomZ. I should have gotten video, because the only thing I remember about the whole set was that I was a little on my toes on rep #1.
 
herderdude said:
Comp Squat
435x1F
405x2
435x3x2
475x3 PR

Front Squat (bottomed out pause)
275x2x3

Pause Squat (1s)
335x4 PR
365x3F PR

Prowler push
335x3x50yds walking with big steps


GHR (easy setup)
BWx3x8

Rev Hyper (BW, explosive)
2x10

Lat Pulldown
3x10

Ab Wheel kneeling with a 35#plate on my back
10x2
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Baby Jeebus wept...! Great tonnage o' work here man
See, it is paying off kiddo

What, no wrist curls?????

The oly lifter....!?!?
That is the real ****zen lifting, right there. Getting that much from ground to overhead, phuck...!!!
 
PaulBlack said:
Baby Jeebus wept...! Great tonnage o' work here man
See, it is paying off kiddo

What, no wrist curls?????

The oly lifter....!?!?
That is the real ****zen lifting, right there. Getting that much from ground to overhead, phuck...!!!
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I may have hit up some wrist curls when I got home from the gym and everybody else was out of the house. I mean whaaat!?

The program is starting to come on very strong, I'm loving it. I think my expectations will have to shift for the better!
 
10/28 Cube Kingpin Wave 2 Rep Bench

Bench
295x7,5,5

Dead Bench
295x2x3

Those were heavy.

Lilly Pause
245x8,6

Brachialis was absolutely killing me today, but my lats have improved enough to catch the rep at my chest when I lost the weight. Last set of each variation was done with my old comp grip just to give it a break.

JM Press
135x3x10

Delt Raises
3x10

Rear Delt Destroyer

Pullaparts x Lots

High Pulley Rows
3xAMRAP

Curls
Light weight, strict, high reps, stretching brachialis and biceps tendon.

Worked with my excellent-benching buddy, something that's going to happen more often in the future. It was the first time he'd paused off of his chest or done pin presses. As a result, he was lacking. I think those two exercises are also his two biggest weak points. If he continues to bench with me and can get a little healthier, I could see him benching 400 natty at ~180 BW right around the same time as XXX. If not then, then as soon as he builds the muscles that hold together a powerlifting bench. His bench should be a pretty good barometer of my bench programming.
 
My sets:

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Feeling run down today. I'm thinking it should be a low intensity pulling/external rotation/shoulder mobility session, or an off day. I've had quite the string of heavy training this last week. I'd really like to go into tomorrow's heavy ass deadlift session with some freshness. Getting some Resurrect PM coming in tomorrow, I ordered it on impulse one night at 4AM since I was tired of staring at the ceiling.
 
900 calories, one scoop Alphamine and one scoop Enhanced later, we're ready to rock. Rows, pulldowns, pull ups, flyes, facepulls, pullaparts, and bullying the crap out of my shoulders. Notice a theme anyone?
 
herderdude said:
900 calories, one scoop Alphamine and one scoop Enhanced later, we're ready to rock. Rows, pulldowns, pull ups, flyes, facepulls, pullaparts, and bullying the crap out of my shoulders. Notice a theme anyone?
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Yah, well be doing the same workout! ;)
 
Very low key day.

Pullaparts of many varieties x100

Facepulls for 10mins

Pull ups
3x8

Poundstone Curls

BB Concentration Curls

DB Chest Supported Catback Rows
45x3x10

Time to bust a chill. Bullied shoulders, stretched biceps. Bought myself a couple days of happy shoulders. Trying to get in the shoulder health habit.
 
If you ever wanna know stuff, man, just ask. What did you have a question about?
 
Low incline bench. Two dumbbells. Lay on the bench with most of your chest off the end of the bench. Relax your back and let the weight stretch you all the way out. I actually let the dumbbells rest on the floor for a count. Then, in one motion, row the weight up and bring your thoracic from flexion to neutral or a slight extension. I also twist the 'bells. Pronated hard on the stretch, supinated as hard as I can go at the top. Maximizes the stretch and contraction. See how my BBing training experience comes in handy?

Hits the same part of the lats I need to keep big pulls where they need to be. 45lbs per hand is actually about as much as I can use with it. I've also used a barbell loaded up with small plates. I also rest the weight on the floor for those. If I had a cambered bench bar, I could get a full contraction at the top and I'd probably have to use like 95lbs. As it were, I use like 155.

I like chest supported rows because they hit the lats really hard without being too taxing on my body. Especially after 6-12 sets of deadlifts.
 
Short heavy pull day

Floor
455x3x2

6" Blocks
475x2

4.5" Blocks
475x2

1.5" Deficit
425x4,3

Then out of time. My worst pulling comes from the floor, but I think I've found a way to correct it. I was slow today, but really steady. Could've doubled 475 from the floor today I bet. 425x4 was a PR from any height, so that's pretty cool that it came from a deficit. I switched the block height because 6" got easy. My lower erectors are better able to handle the workload, that's pretty sweet. I finally got wise to that movement, so it's time to switch.

Once I get my deadlift grooved right, they're gonna fly.
 
smoker145 said:
How often do you guys do snatch?
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Whenever I'm not on a meet cycle, maybe once every two weeks. Maybe. It's extremely technical. Just do SGHP and look up some good snatch progressions. Master each step of the progression, and in a few weeks-months, you'll be snatching better than everybody but NomZ.
 
CountryLiftin said:
Reps by sets or sets by reps. Lol
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I don't effing KNOW anymore, man! Three doubles, two doubles, then a four and a three. I'm seriously going to write this shyt out longhand because shorthand is no convenience.
 
I was gona say good triples but good doubles at that. Either way man your getting into good weight now. Let the fun begin.
 
CountryLiftin said:
I was gona say good triples but good doubles at that. Either way man your getting into good weight now. Let the fun begin.
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Thanks, man. I could have maybe tripled the third set, but I was all eff'd up on my first two sets. Worried about too many things. Last set I said "Take out the slack" and everything fixed itself.
 
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