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

herderdude said:
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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I focus on cues on my warm ups and let it go on work sets. Just rely on the patterning to come through. I mean I focus on little things but don't over think because I will over compensate. Good form on a deadlift can be a huge difference in weight/reps. You'll be repoint that soon for 7
 
Yeah, I'm just trying to load the hams before I pull, and it's really messing me up elsewhere. I looked at the film, and I was swaying bad from not taking slack, then when I took slack, it was like magic. Then on my variations, I'm not experienced enough at them to overthink them, and they go up easy.
 
Here's a question I have for you guys. Don't lsugh.

How much do you loosen up before you start deadlifting?
I just do some lb stretching and then start with 135 and go up to working sets. For squat I do like 10 min of warmup before I do anything.

I'm asking Bc I have trouble throwing my ass back on the decent. If I get looser than it's easier, but I like being tight when I deadlift.

So what do you guys do/ recommend
 
10min. 15 for sumo. Today I had a bug in my left scapula, so I rolled my thoracic pretty good. Then I hit up some band distracted hamstring stretches, which are pictured down below. Then I pull 135 from maybe 3" of blocks, just pump some blood through the area, then I get to pulling.

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Good call on that banded distraction herder. I actual have never done that one. Tomorrow I'll try too.
 
I have a whole warm up set up every day I lift (time depends on a bunch of things but averages 15minutes before specific lift warm ups). If you are finding you are having trouble getting in the proper positioning I would definitely do some mobility work before hand to help that issue. It can be hard to recommend specifics without knowing exactly what is limiting you.


BUT Herder seems to have hit a very solid option. ;)
 
It's hip mobility, I have trouble shooting my ass back which is why squat is so difficult for me. Deadlift isn't bad, I just lower the bar funny because I can't shoot my ass back to put down
 
Heavy Pulls vid. Included my last three warmups because I wanted to see what was going on. Looking back, I wasn't as sluggish as I thought I was. You can see how different looking my regular pulls are. Working on it.

[video=youtube;ZutyLwnmu7g]http://www.youtube.com/watch?v=ZutyLwnmu7g&edit=vd[/video]
 
That new Juggernaut wear looks pret-ty fly if you ask me. I want one of each, and I already have one of the tanks.
 
Deadlift warmup for me:

Walking high knee to external hip rotation.
Straight leg lunge toe touch.
Stick goodmornings x50
Goodmorning twist at the bottom x50

Bar.
 
NomZ said:
Deadlift warmup for me:

Walking high knee to external hip rotation.
Straight leg lunge toe touch.
Stick goodmornings x50
Goodmorning twist at the bottom x50

Bar.
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I don't have the flexability to do a gm, even with a stick. Just ask rob..
 
smoker145 said:
I know. Don't know why I have it so rough. Ill get it, just need time and work
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I'd advise not snatching if GMs are a problem for you, too complicated and too many things to go wrong.

What's exactly the problem?
 
NomZ said:
I'd advise not snatching if GMs are a problem for you, too complicated and too many things to go wrong.

What's exactly the problem?
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Well to start, I've always had what I'd call right hips. If I do a leg circle, they crack in the front, soaz area.
When I attempt to throw my ass back my hamstrings tighten up, and ill feel tightness behind my knees. I'm told that you don't want to feel a stretch behind the knee.
Sometimes my glutes get pretty tight too
 
smoker145 said:
Well to start, I've always had what I'd call right hips. If I do a leg circle, they crack in the front, soaz area.
When I attempt to throw my ass back my hamstrings tighten up, and ill feel tightness behind my knees. I'm told that you don't want to feel a stretch behind the knee.
Sometimes my glutes get pretty tight too
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I feel a stretch behind/top of knee every time I do RDL/GMs, just sounds like you need to do more soft tissue mobilization and flexibility training. Doesn't mean you cannot do GM/RDLs.
 
Agile 8, couch stretch, those hamstring stretches I have the picture of, and on and on.

To do the hammy stretch, choke a pretty strong band on a vertical post that won't move, put the other end up in your grundle region, walk away from the choke point as far as you can, and fall forward. Make sure your feet are lined up equidistant from the post. Walk your hands to the side that's banded until you feel a stretch. Keep it there for 30s or so. Then start internally and externally rotating, bending, straightening, and flossing around in there for another 30s. I do that with my toe in, toe straight, and toe out. Loosens your hammies right up. I went to foam roll my hamstrings the other day, but they were so soft and adhesion free that I skipped it after a few rolls. That move works wonders. Now I can touch my toes at any time, and after I hit that stretch, I can put my palms flush on the floor.
 
BOOM. Good stuff as always from the beastly JL Holdsworth

[video=youtube;7WIaslust4A]http://www.youtube.com/watch?v=7WIaslust4A[/video]
 
My dad's scale is a tiny bit light and my mom's scale is like 3lbs heavy. Last night I stepped on Dad's and weighed 230.

<------Not happy at the time.

Half gallon of chocolate creme (~1800kcal), three meaty sandwiches, a gatorade, reese's big cup king size pack and a donut. Stepped on Mom's: 241. That's better. Should be droppin it like it's hot tomorrow.
 
Screwaround day. Got in the shed and couldn't bring myself to do anything. I'm taking a strict policy of two days not doing anything except mobilize and prehab. Focus is waning and body is a little tired. I'm under-recovering from wonky sleep patterns. So that means I'm skipping OHP and CGBP and wide benching this weak. I won't die, and my bench won't fall to 95 pounds. I just need to stay the course and not show up in the shed to "lift" or "work out".

I'm six ****ing weeks out. It's time to hammer the **** down and make sure that every day serves a purpose for December 15th. Some days, the purpose must be rest.

EDIT: I need more shoulder bullying in my life. They fix about four different problems I've been having in the scapular/clavicular region all at once. Now if my bicep/forearm would just come around.
 
I get that urge, like today, to just go to the gym for a bit and do back or something. But I rest instead. I know I'm gonna need to be 100% or as close to it as possible on dec15, and I want to be ready.

Rather over rest than under. If I was on aas it would be different but I'm many years away from that
 
smoker145 said:
I get that urge, like today, to just go to the gym for a bit and do back or something. But I rest instead. I know I'm gonna need to be 100% or as close to it as possible on dec15, and I want to be ready.

Rather over rest than under. If I was on aas it would be different but I'm many years away from that
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I'm currently on 4 Andro Rx by IML and Super DMZ 2.0 by Blackstone Labs (IML company). And it's STILL more beneficial to over-rest than under! Dance with who brung ya, man. I just go into the shed because I'm bored and have nothing else going on. That's catching up with me. Another thing catching up with me: The calories. I'm thoroughly disgusted with these current pictures. I'll be posting up new ones four weeks after the meet, and if there is not significant improvement, then I'll have to rethink my diet and consequently my training. If I'm not recovering with this massive of a surplus, then I'm just going to have to dial it back until I look like I lift weights.



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Got some belly, but many of us do. I had a long talk with my boss and coworker and I'm gonna eat better but still keep my cals up. I've been going a little buck wild on all this fast food and what not
 
I know you don't give a **** about aesthetics probably. But maybe do the old bulk until spring and then shed some weight like a bear. Then in the fall bulk and go nuts. It's just nature man
 
smoker145 said:
I know you don't give a **** about aesthetics probably. But maybe do the old bulk until spring and then shed some weight like a bear. Then in the fall bulk and go nuts. It's just nature man
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Yeah, I'm not trying to be 8% or tiny waisted. Hell, I wouldn't be tiny waisted even at 8%. I just want all the work I put in to show, instead of being the fat guy that scares all the young kids at the gym. If I'm going to try to break into the industry, I'm going to have to be able to advertise just by walking in the room.
 
herderdude said:
Yeah, I'm not trying to be 8% or tiny waisted. Hell, I wouldn't be tiny waisted even at 8%. I just want all the work I put in to show, instead of being the fat guy that scares all the young kids at the gym. If I'm going to try to break into the industry, I'm going to have to be able to advertise just by walking in the room.
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Well I wouldn't change to much before the comp. then after you can slowly clean up your diet, and then really step it up before summer. And 8%? **** that lol I bet if you lose 15 you'll be much more aesthetic man and still kicking ass
 
And I don't think you have to look like Dan green or Kroc, but some aesthetics would help ya out probably
 
CincyKiller45 said:
You have any idea how much your trying to cut, or just playin it by ear?

You're an ex-wrestler, so you know how to cut weight.
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Oh, cutting and dieting are two completely different things. I rarely dieted for wrestling, I'd couple the increase in work with less food and that would get my walking around weight within 6-10lbs of my class and then I'd have a 1.5-2 day fasted cut with no water for the last 18hrs. That really affects performance.

I'll definitely be competing at 220, that won't even be a hard cut. When I drop the compounds ten days out, I'll lose 5-6 pounds of glycogen and water and then it's just an 8lb cut. That's easy peasy considering how hydrated I stay compared to when I wrestled, when hydrating was looked down upon and the room we trained in was hot enough to have you sweating as you walked in wearing a t-shirt and compression shorts. 6lbs of water loss in a two hour practice was pretty standard for me.

I definitely can't cut calories now, but when I get to dieting, there won't be a number in mind. Probably sub-210 as a conservative goal. That would still have me in the teens as far as body fat, so if I'm still unsatisfied, I'll keep going. I was having good results with carb nite, so maybe EC plus carb nite will get me around 205 by March. There's a big push/pull at Pgh International at the end of March, so maybe I'll compete at 198 there and see if skinny me is closer to or farther from an elite total at 198. I have said in the past that I was going to compete at 198, though, and both times I got around 212 and stalled out. So sub 210 should be pretty challenging.

Ramble ramble ramble.
 
smoker145 said:
And I don't think you have to look like Dan green or Kroc, but some aesthetics would help ya out probably
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Ever see a bloated Matt Kroc? Now THAT's aesthetics! WPO had 48hr weigh-ins. It's been speculated that he weighed 250-255 when he set the world record total at 220.
 
Cut and get lean to 198 and go up against me n Sean.
 
NomZ said:
Cut and get lean to 198 and go up against me n Sean.
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Lol. Skinny me's total would get embarrassed by your guys' totals. I'm 50lbs off yours with 20lbs on you!
 
We should all compare totals/body weight and see who has the biggest #
 
Today my scapulae were absolutely plastered down in one spot. Need to keep freeing those bad boys up and opening up my hands if I want to hit my bench goals. Probably going to buy some Fat Gripz Extreme today or tomorrow.
 
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