Guest viewing is limited

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

herderdude said:
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.
Click to expand...

I bought one of those things that you put on your finger tips and open the hand...I'll let you know how it goes.

Fat gripz extremes must be ridiculous. I have the normal size and they are big. You gonna get a nasty hand shake :D
 
rob112 said:
I bought one of those things that you put on your finger tips and open the hand...I'll let you know how it goes.

Fat gripz extremes must be ridiculous. I have the normal size and they are big. You gonna get a nasty hand shake :D
Click to expand...

Already have one, buddy! I carry lumber all day long. It's not as good as some people I know (140lb wrestlers, all of them) My boss told me he had to tone his down after everybody told him to. His hand is like shaking a 2x4. The problem with carrying plywood is that it's very narrow and as a result, my resting hand posture is almost closed. I need to strengthen the opening muscles and loosen the closing muscles. Please do let me know how that thing works.
 
herderdude said:
Already have one, buddy! I carry lumber all day long. It's not as good as some people I know (140lb wrestlers, all of them) My boss told me he had to tone his down after everybody told him to. His hand is like shaking a 2x4. The problem with carrying plywood is that it's very narrow and as a result, my resting hand posture is almost closed. I need to strengthen the opening muscles and loosen the closing muscles. Please do let me know how that thing works.
Click to expand...

Haha awesome.

Yea my left arm with the problems is like half closed resting so we are on the same wave length on this one.
 
Feeling like a million bucks after getting an awesome night's sleep thanks to Resurrect PM (G8 next time for sure, Nutra was out of stock from the switch I guess?) and after working on my scapular mobility. My motivation that had been waning the past few days is back with a vengeance. I'm going to work on my scaps for a half hour and hit up some body day pressing. OHP, CGBP, and wide grip benching, all for a top set of 5-8.

Ordered 13 bottles of Nose Tork (you want me on your zombie apocalypse team now, don't you?) and my 3m Blue Arrows today. Excited to see how three meters of springy excellence treats me.
 
3m wraps and that much nose tork, you squatting a grand?

Are those even legal USPA?
 
NomZ said:
3m wraps and that much nose tork, you squatting a grand?

Are those even legal USPA?
Click to expand...

They're legal for RPS. :-) I dunno about a grand, but I'll pull a Captain Kirk "I missed bigger than you!" I'm gonna be getting under 625 this training cycle anyway, unrack and walkout. Not sure when to put those in. Probably on the rest of my squat days.

Apparently Blue Arrows also come in 3.5m. I dunno who would allow those unless it's unlimited. If I'm going unlimited, I'm not using anything bouncy, I'm getting 3m Super Heavies or something ultra stiff like that.
 
herderdude said:
They're legal for RPS. :-) I dunno about a grand, but I'll pull a Captain Kirk "I missed bigger than you!" I'm gonna be getting under 625 this training cycle anyway, unrack and walkout. Not sure when to put those in. Probably on the rest of my squat days.
Click to expand...

I made the mistake of walking out 635 after working sets and almost blacked out so.....maybe cut a set short?

You gonna break my 600 record? I just got my record certificate in the mail. It'd be awesome to see you hit 605+
 
Sean1332 said:
I made the mistake of walking out 635 after working sets and almost blacked out so.....maybe cut a set short?

You gonna break my 600 record? I just got my record certificate in the mail. It'd be awesome to see you hit 605+
Click to expand...

I dunno about this training cycle. The Big Bully says I can do it, but unless he's in Columbus scaring me into doing it (he's entirely capable), I'm not effing doing it.

For my unracks, I'm going to go up a quarter plate at a time, just like I would if I'm squatting it. It'll be an explosive day, so I'll take an over single at 405, six sets of 2 with 365, and then unrack 455, 495. Then smaller jumps as I'm not used to that kind of weight, so like 535, 570, 600, 625 I think.

EDIT: Might try what you said. But as of right now, I'm thinking 565 for second place would be pretty sweet. 70lb pr would be a lot to ask for. 30lb PR is still pretty huge.
 
For those of you too young to have been watching the WWF in 1991, like myself, here is the Big Bully, who goes to the gym where I train squats. He's almost 60 now and still looks pretty close to this jacked. He also has some of the tastiest protein bars I've ever had, the Bully Bar. He once took a world record 4th attempt 635 for a ride on the bench, which he said "squashed" him. So if he's there to tell me to squat 600, I'd probably listen.



Invalid Link Removed
 
I need some nose tork..............
 
I typically use the single use ammonia caps, 1 on 3rd squat and 1 on deadlift.


Don't why you'd want over 2.5m, it's just too much wrap to sit on for me.
 
Body Day (5s emphasis)

OHP
135x5
155x5
185x5 back down
155x11 PR

CGBP (pause 1" off chest)
185,225,245x5
275x4 damn.
Back down, add reactive slingshot
245x10

Max Legal Grip BP
225,245,275x6
Add reactive
245x12

JM Press
135x3x10

Tate Press/Neutral Grip Flat DB press
45x3x8/6 and then 3-4 partials for the neutral press

Deep stretch, pause, press it up.

Push up
BWx3x16 (last set slingshotted)

Pull up (fat neutral)
BWx3x10

BB Row
225x5x8

High Pulley Rows
5 sets AMRAP

Lat Pulldown
5 sets AMRAP

Facepull/Pullapart

Delt Raise (10lbs. Hold at top until failure, repeat until can't hold, then quick partials til failure)

Curls

Pump was off the charts huge. Unreal. Moved some good weight on this day, got some good TUT. I took a pro tip and paused a tick between each rep at the top, and I made my pauses off of the chest nice and long. When my brachialis feels good, it feels like I could bench a house. Can't wait for bench rep day #3, I'm gonna hit three 5s with 315 like a boss.
 
Prehab was simple six, bully shoulders, roll bicep and forearms, stretch bicep, and 100 pullaparts.
 
NomZ said:
I typically use the single use ammonia caps, 1 on 3rd squat and 1 on deadlift.

Don't why you'd want over 2.5m, it's just too much wrap to sit on for me.
Click to expand...

We'll see soon enough. I hadn't considered that. I do prefer to X over my patella, and that robs me of a lot of length, coverage, wraps around, whatever you want to call it. If it's no good, I'll cut some off and take a lighter or some stitched to the end I cut off.
 
herderdude said:
We'll see soon enough. I hadn't considered that. I do prefer to X over my patella, and that robs me of a lot of length, coverage, wraps around, whatever you want to call it. If it's no good, I'll cut some off and take a lighter or some stitched to the end I cut off.
Click to expand...

I X over my patella with 2's and 2.5's, but you may have a little more leg meat than me.
 
NomZ said:
I X over my patella with 2's and 2.5's, but you may have a little more leg meat than me.
Click to expand...

Probably thicker joints and maybe a scooch more leg meat maybe. I do it with 2s now, but I can't stray too far from my knee and they separate a little in the hole. I figure I'll be able to get up my thigh and down my calf a little more with a little more overlap on them bad boys. Who knows. Maybe I'll like sitting on a ton of wrap. Maybe bottom out and be just at parallel.
 
Live stream of Relentless Detroit on Ustream under Detroit Barbell. AND live stream of the second edition of the Backyard Meet of the Century on SupertrainingDAHT tv. Let's effin go!
 
Dunno about the supertraining time, but the site is supertraining.tv

And for relentless I just downloaded the Ustream app and searched Relentless and I found it. Relentless is probably finishing up squats now.
 
Speed Squats

315+60chainx2
335+60chainx3x2
365x2x2

All plenty fast. I got a set on film.

Fronts
275x5

SSB Pause Squats (5s)
245x5
265x5 god damn.

GHRs
BWx2x12
BWx6 progressively moving the knees closer to the pad. Getting better at those.

Reverse Hypers

Pull ups
2x8

Good sesh. Long session. Had to spot someone going for a max today, that went swimmingly, but a crew of 5 takes a long time to go through.
 
Our speedy squats:

Anthony
Invalid Link Removed

Baby Brother
Invalid Link Removed

Me
Invalid Link Removed
 
God dam sums up my thoughts when I read that haha. I love SSB pause squats. Hard as **** to do.

Sick session as usual.
 
OHYEAH. We did walkouts, too. I walked out 405 and 455 with no belt, 495 with just a belt, 545 with a light wrap, and just unracked 605 and stood with it for maybe 8s with a belt and light wrap. Brutal. Hence the reverse hypers.
 
herderdude said:
OHYEAH. We did walkouts, too. I walked out 405 and 455 with no belt, 495 with just a belt, 545 with a light wrap, and just unracked 605 and stood with it for maybe 8s with a belt and light wrap. Brutal. Hence the reverse hypers.
Click to expand...

Good call on the reverse hypers after that. You probably came out an inch shorter ;)
 
rob112 said:
Good call on the reverse hypers after that. You probably came out an inch shorter ;)
Click to expand...

Lol. The bar had maybe 4-5" of sag at 605. So not made for that weight.
 
rob112 said:
Holy ****...I guess you have good collars to stop the weight from sliding haha
Click to expand...

Lol, yeahhh. Next time we'll definitely use collars. I'll be walking that weight out soon. That stuff is so hard on the lats, traps, upper back, and core. Lil bro unracked 605, too. He was swimming a little bit.
 
herderdude said:
Lol, yeahhh. Next time we'll definitely use collars. I'll be walking that weight out soon. That stuff is so hard on the lats, traps, upper back, and core. Lil bro unracked 605, too. He was swimming a little bit.
Click to expand...

Pretty bad ass stuff man
 
Damn you have a wide ass grip for squats, shoulders and pecs tight much or just feels good?
 
NomZ said:
Damn you have a wide ass grip for squats, shoulders and pecs tight much or just feels good?
Click to expand...

It just takes all the pressure off of my biceps tendon and brachialis. I can stuff myself under there with my hands at the rings, but benching the next day or a few hours later would be impossible. But yes, my shoulders and pecs are way tighter than they should be.
 
herderdude said:
It just takes all the pressure off of my biceps tendon and brachialis. I can stuff myself under there with my hands at the rings, but benching the next day or a few hours later would be impossible. But yes, my shoulders and pecs are way tighter than they should be.
Click to expand...
Understandable, just was wondering as I hadn't seen your grip from the back.
 
NomZ said:
Understandable, just was wondering as I hadn't seen your grip from the back.
Click to expand...

I'm working hard at cleaning up my scapular mobility and stretching the internal rotators. I feel like I didn't work my bench training hard enough last cycle, and my shoulders were fairly healthy. This time I'm hammering every possible angle, and it's hard to stay on top of shoulder health with all that training.
 
What exactly are sgiulder dislocations? I've seen ppl wrote that for warmups and I have no idea what their talking about
 
smoker145 said:
What exactly are sgiulder dislocations? I've seen ppl wrote that for warmups and I have no idea what their talking about
Click to expand...

That's where you fall on your elbow from a great height and your shoulder comes out of the socket.

But srsly it's when you put your hands on a band or a piece of PVC and you swing the pipe our band from the front of your hips to the back of your hips. As you get more mobile, you move your hands closer together.
 
herderdude said:
That's where you fall on your elbow from a great height and your shoulder comes out of the socket.

But srsly it's when you put your hands on a band or a piece of PVC and you swing the pipe our band from the front of your hips to the back of your hips. As you get more mobile, you move your hands closer together.
Click to expand...

Ohhh the broomstick stretch. Thank youu sir. I only knew em as an injury
 
smoker145 said:
Ohhh the broomstick stretch. Thank youu sir. I only knew em as an injury
Click to expand...

That's what I do, someone else might have a correction. I've been wrong before, once or twice.
 
Nighttime weight on a slightly heavy (2-3lbs) scale was 240 flat. So we're looking at 237 sleep off two about 235 fasted AM weight 6 weeks out. That's right about where I want to be. Last time out the 5lb cut was as simple as dropping carbs two days out, an 18hr fast, and one long bath in some epsom salts. So doing it right would be an easy 10, a hard-ish 15, and I shouldn't be getting much heavier than I am right now.
 
herderdude said:
Nighttime weight on a slightly heavy (2-3lbs) scale was 240 flat. So we're looking at 237 sleep off two about 235 fasted AM weight 6 weeks out. That's right about where I want to be. Last time out the 5lb cut was as simple as dropping carbs two days out, an 18hr fast, and one long bath in some epsom salts. So doing it right would be an easy 10, a hard-ish 15, and I shouldn't be getting much heavier than I am right now.
Click to expand...

Idk about scales man. I weigh in on my gyms scale and I'm in the mid 180's. I use robs scale, I'm 177. Granted it was mid day and I hadn't eaten much of anything that day but idk. Scale gonna scale I guess
 
herderdude said:
Nighttime weight on a slightly heavy (2-3lbs) scale was 240 flat. So we're looking at 237 sleep off two about 235 fasted AM weight 6 weeks out. That's right about where I want to be. Last time out the 5lb cut was as simple as dropping carbs two days out, an 18hr fast, and one long bath in some epsom salts. So doing it right would be an easy 10, a hard-ish 15, and I shouldn't be getting much heavier than I am right now.
Click to expand...

Fast DEEP, speeds sqts, bro too eh!?
You're right, you got some good meat in the legs especially and you'll be thick(er) all over most likely, eventually.
 
smoker145 said:
Idk about scales man. I weigh in on my gyms scale and I'm in the mid 180's. I use robs scale, I'm 177. Granted it was mid day and I hadn't eaten much of anything that day but idk. Scale gonna scale I guess
Click to expand...

Lol, I know lots of things about scales, bud. Gym scales always suck. The only ones you can trust are certified.
 
Ya I hate scales. My gym scale always makes everyone heavier. Hmmmm ;)
 
PaulBlack said:
Fast DEEP, speeds sqts, bro too eh!?
You're right, you got some good meat in the legs especially and you'll be thick(er) all over most likely, eventually.
Click to expand...

All things with time, right PB?
 
You must log in or register to reply here.
Back
Top