Herder's 2014 Log: All About the XPC Semi's

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  1. Sumo Pulls Heavy (relatively) today! Tough.

    Floor
    365x2
    385x2
    405x2
    385x2
    415x3

    Blocks
    455x2 +1 conventional
    425x3

    Deficit (45lb plate)
    315x12 (fück that)
    405x5
    425x6 PR

    SSB GMs
    205x3x5

    And done. Took too long today. Gonna have to skip the gym for a few weeks, not enough pace to my sessions of late.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html


  2. You mean the actual gym I assume?


    And nice session ma man. Solid work
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
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  3. My.. God.. That's so much pulling on thOse deficits. Nice work!

  4. Strong ass deficits!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. Whole lot of back work for sure.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.
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  6. Thanks guys. I'm not even close to where I was a couple months ago on sumo. Don't know if I'm out of rhythm or not mobile enough to be in a good position to pull, or weak where I need to be. Conventional pulls were surprisingly stong.

    I'm going to keep conventional deficits of 3/4-1.5" in to keep in practice for conventional pulling and hopefully get better off of the floor.

    Lats were crushed by all this pulling. Weird. Also, lockout sucked from those KB swings. Might have to keep them in and program them better to have stronger lockout/glutes.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
  7. smoker145
    smoker145's Avatar

    Quote Originally Posted by NomZ View Post
    Whole lot of back work for sure.
    Ain't no back work like trap work. That's my motto

  8. Looking to buy my own kettlebell for that purpose, good stuff on those pulls man
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  9. Quote Originally Posted by TheMovement View Post
    Looking to buy my own kettlebell for that purpose, good stuff on those pulls man
    Get a BIG one, man. I'm telling ya.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  10. Lot of pulling there Herd. I was wondering how that much volume was going to treat you and then I saw the 550 for a huge PR.

    <--Believer

    I'll take notes when programming my next run at conjugate.

  11. Quote Originally Posted by herderdude View Post
    Thanks guys. I'm not even close to where I was a couple months ago on sumo. Don't know if I'm out of rhythm or not mobile enough to be in a good position to pull, or weak where I need to be. Conventional pulls were surprisingly stong.

    I'm going to keep conventional deficits of 3/4-1.5" in to keep in practice for conventional pulling and hopefully get better off of the floor.

    Lats were crushed by all this pulling. Weird. Also, lockout sucked from those KB swings. Might have to keep them in and program them better to have stronger lockout/glutes.
    I may be wrong, but my limited anecdotal evidence suggests that unless the sumo movement is trained with relative consistency, it just goes to shít.

    I can walk away from convo for a couple months, come back and be in the area code of my weights when I quit.

    Even if mobile enough to pull, if I quit sumo for more than a couple weeks, the poundages straight plummet. So technical, it demands full attention if one commits to that style.

    IMHO of course.
    Don't worry, man, someday I'ma be nobody too.

  12. Quote Originally Posted by Swanson52 View Post
    I may be wrong, but my limited anecdotal evidence suggests that unless the sumo movement is trained with relative consistency, it just goes to shít. I can walk away from convo for a couple months, come back and be in the area code of my weights when I quit. Even if mobile enough to pull, if I quit sumo for more than a couple weeks, the poundages straight plummet. So technical, it demands full attention if one commits to that style. IMHO of course.
    There's also a sizable height difference between both of you skewed in his favor for sumo. That being said, I do agree with you that it is very technical and needs somewhat regular practice with it even if just speed work.
    M.Ed. Ex Phys


  13. No doubt. When my sumo form is correct, 95% of my sumo 1RM looks like a speed rep. I definitely can't grind with a heavy weight sumo, I don't have the muscle in the right places for it. Yesterday, I could muscle the bar off of the floor, then was in a horrible position to lock out. I'm trying to train what I'm not good at to be more well rounded, and when it gets to meet prep time, get more specific. Not 100% worried about the carryover of my bad lifts, just trying to get better at them.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  14. Quote Originally Posted by herderdude View Post
    No doubt. When my sumo form is correct, 95% of my sumo 1RM looks like a speed rep. I definitely can't grind with a heavy weight sumo, I don't have the muscle in the right places for it. Yesterday, I could muscle the bar off of the floor, then was in a horrible position to lock out. I'm trying to train what I'm not good at to be more well rounded, and when it gets to meet prep time, get more specific. Not 100% worried about the carryover of my bad lifts, just trying to get better at them.
    I suck at conventional and that's why I'm doing them now (well, once I get fully healthy again). Kinda ironic that I hurt myself on sumo considering how natural of a movement it is for me.
    M.Ed. Ex Phys


  15. Pressing Day

    Press
    135x5
    155x5
    185x3 well damn
    155x8
    135x10 +3 push press

    Delts=nuked

    DB Incline (45 degree)
    100x3x8 left maybe 1 rep in the tank on the first two sets, no reps in the tank on set 3.

    Pin Press
    275x3
    245x6
    250x5

    Definitely harder to do pin presses with the bar 1" off of the chest as opposed to how I did them last cycle, which was with the bar sunken into my chest. I have very limited pin selection at the shed, so I just went with it. For the next 6 months, I will do whatever I have to do (I'm thinking deadlift mats under the bench) to make my pin presses 1"off the chest. Also focusing on keeping the elbows in for all reps until I can't. I must get more push off of my chest with the elbows in or I'll never be able to get a new max off of my chest to get it thrown back toward my head where I'm strong.

    JM Press
    135x3x8

    Pull ups
    BWx3x8
    BWx5,3

    3D Pullaparts
    3x10

    Delt Raises

    Done. Good-ish day. Doing OHP before inclines is a real challenge, I might do inclines first and then OHP on my second pressing day in the future to train where I need the work before I train where I'm already adequate in my bench press. Having a good amount of time before my next meet really opens the door to experimentation, which I love.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  16. late...

  17. Double post.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  18. Rep Squats

    SSB Squats
    315x3x8

    Fück that. Tried to work my stance wider, but I wasn't hitting depth. Brutal to do without a belt or wraps and In my "wrong" shoes.

    SSB Front Squats
    265x2x8

    Weird, yet nice on the old shouldies.

    SSB Pause Squats (2s)
    265x2x3

    Toe Elevated SSB Spud Suspended GMs
    175x4x5

    Pull ups (3 grips, easier grip as I went)
    BWx 6,3, 8,5, 8,3

    BSS
    3x8

    KB Swings
    70x3x20

    Annihilated. One of the hardest sessions I've had in awhile. Had to be talked into the third set of 8 on squats.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Brutal! I love that ****.

    SSB Front Squat?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  20. smoker145
    smoker145's Avatar

    Why didn't you just take off your shoes?
  21. smoker145
    smoker145's Avatar

    Quote Originally Posted by Sean1332 View Post
    Brutal! I love that ****. SSB Front Squat?
    Mind is boggled

  22. Quote Originally Posted by Sean1332 View Post
    Brutal! I love that ****.

    SSB Front Squat?
    Jack up the handles toward you and do fronts with the ssb. Doesn't hurt to hold it in the rack, though it doesn't throw you forward as far.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  23. Quote Originally Posted by smoker145 View Post
    Why didn't you just take off your shoes?
    How much do you know about the role of hip torque in the squat?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  24. Quote Originally Posted by herderdude View Post
    Jack up the handles toward you and do fronts with the ssb. Doesn't hurt to hold it in the rack, though it doesn't throw you forward as far.
    Nice. That'll be good on my ol AC joint.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  25. smoker145
    smoker145's Avatar

    Quote Originally Posted by herderdude View Post
    How much do you know about the role of hip torque in the squat?
    Unaware
  26. smoker145
    smoker145's Avatar

    So it's not good to squat shoeless? I don't wear shoes for squats or deads sometimes

  27. Quote Originally Posted by smoker145 View Post
    So it's not good to squat shoeless? I don't wear shoes for squats or deads sometimes
    It's fine depending on your leverages and ankle/hip mobility.

    But if you're a heeled squatter, it's hard going flat footed and hitting the same depth and form.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  28. Quote Originally Posted by smoker145 View Post
    So it's not good to squat shoeless? I don't wear shoes for squats or deads sometimes
    Deads are fine, but squat is completely subjective.
    M.Ed. Ex Phys

  29. smoker145
    smoker145's Avatar

    Quote Originally Posted by NomZ View Post
    It's fine depending on your leverages and ankle/hip mobility. But if you're a heeled squatter, it's hard going flat footed and hitting the same depth and form.
    Oh ok. Thanks nomz

  30. All caught up

    Im here
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