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

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  1. Quote Originally Posted by CountryLiftin View Post

    Nice. Where is that?
    Monroeville. East side of the city. Might be a good trip for you. Search "Monroeville Convention Center"
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html


  2. Quote Originally Posted by jimbuick View Post
    I wish that guys elbow wasn't in front of the camera lol.

    At a glance the depth looked good.
    Lol. Baby brother's massive arm pump got in the way for sure. He hit PRs on deadlifts and bench this week, 515 and 315 respectively. So while I was busy squatting, he was busy supersetting a curl and an extension. True bro status.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  3. Congrats, Dude. 585 is there for sure.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  4. Quote Originally Posted by rob112 View Post
    Freaking sick PR! Looked good and really fast, too.
    ^Agree Herd, hooge....!

  5. Quote Originally Posted by herderdude View Post

    Monroeville. East side of the city. Might be a good trip for you. Search "Monroeville Convention Center"
    I know where that is. Not bad for me, may 24th might be soon for me sadly. I really have no idea what I'm doing as far as meets until my shoulder and knee are in working order... Pisses me off. At least I'll be out of school. I'll have to check out the deadline for that meet and see home Im feeling over the next month.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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  6. Hell yeah Herd, that moved fast. 600 in no time my man!

  7. You wearing a suit under there?

    Congrats either way, PRing.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  8. Quote Originally Posted by NomZ View Post
    You wearing a suit under there?
    Nope lol. All my shorts are dirty, so I wore my new Anderson singlet. I hit 500 slower than that three weeks ago, so I'd say the Anderson singlet is good for 20lbs.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. Quote Originally Posted by herderdude View Post
    Nope lol. All my shorts are dirty, so I wore my new Anderson singlet. I hit 500 slower than that three weeks ago, so I'd say the Anderson singlet is good for 20lbs.
    lol noice
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  10. Cube Kingpin Heavy Bench (by feel)

    Bench
    275x2
    295x2x2
    305x2
    315x2
    345x1
    Add maddog
    405x1

    Pin Press
    265x3x5

    Lilly Bench
    225x8
    245x8

    Pull up
    BWx3x6

    Dip
    BWx3x10

    Delt Raises
    3x10

    Rear Delt Destroyer

    Facepulls

    KB Swings
    60x30,25,20,15,20 110 total

    Great day. Lamonster PRed with 305x2 and 315x1, and the whole session got done in <90min. Got a sweat and was breathing heavy. Big pump, too.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  11. Awesome work

    Quote Originally Posted by herderdude View Post
    . Big pump, too.
    Perfect.

  12. Also, I smacked both 345 and 405 with the maddog. Took weights I knew I'd hit, and it all went well.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. Nice work.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. Quote Originally Posted by Sean1332 View Post
    Nice work.
    And efficient herder
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  15. Quote Originally Posted by herderdude View Post
    Cube Kingpin Heavy Bench (by feel)

    Bench
    275x2
    295x2x2
    305x2
    315x2
    345x1
    Add maddog
    405x1

    Pin Press
    265x3x5

    Lilly Bench
    225x8
    245x8

    Pull up
    BWx3x6

    Dip
    BWx3x10

    Delt Raises
    3x10

    Rear Delt Destroyer

    Facepulls

    KB Swings
    60x30,25,20,15,20 110 total

    Great day. Lamonster PRed with 305x2 and 315x1, and the whole session got done in <90min. Got a sweat and was breathing heavy. Big pump, too.
    You're a beast and in jealous and bitter I can't bench heavy again yet. Continue killing weights so I can live vicariously through you.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  16. 0 doubt you hit parallel. Congrats on the PR! Feel good and energized
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  17. Quote Originally Posted by Torobestia View Post
    0 doubt you hit parallel. Congrats on the PR! Feel good and energized
    I feel amazing. I'm hitting numbers that are at, above, or close to what I've hit on cycle, and I've been off for almost five months. I love the base I'm building with this long offseason. Now if only I could get my bodyweight and bodyfat under control, I'd be where I need to be.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  18. Gotta keep dips in the rotation, they're too good to ignore. Lats, ass, and hams are nuked as well. Did not know the swings would hit the lats so hard. I'm looking forward to being able to bomb six sets of 50 with the 32kg.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Have you seen the KK swings? Konstantin...

    brb 230lb swings
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  20. I want that handle he's got.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. Quote Originally Posted by herderdude View Post
    Also, I smacked both 345 and 405 with the maddog. Took weights I knew I'd hit, and it all went well.
    Used to be your deadlift 6 months ago...! ;-)

  22. Quote Originally Posted by PaulBlack View Post

    Used to be your deadlift 6 months ago...! ;-)
    Hahaha literally it was my deadlift nine months ago! Remind me never to throw my back out again.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

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

  24. Quote Originally Posted by NomZ View Post
    Have you seen the KK swings? Konstantin...

    brb 230lb swings
    I'm pretty sure he does my 32kg swing routine with the KB tied to his dong. If I tried to swing 230, I would break my dong on the first try.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  25. Nice bench work man, swings always get the back and glutes all fired up, something I gotta start doing again on deadlift day..

  26. Quote Originally Posted by capo180 View Post
    Nice bench work man, swings always get the back and glutes all fired up, something I gotta start doing again on deadlift day..
    No doubt! It's a fantastic exercise and I'm hoping it has a ton of carryover to my deadlift, body composition, and conditioning.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  27. swings are also a nice activation drill to do before deadlifts and goodmornings as well. It's a great, easy movement
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  28. Quote Originally Posted by Torobestia View Post
    easy
    Speak for yourself, Toro!

    DE Deadlift

    Deadlift against doubled light band under the feet.

    340x8x3 woof

    2" Block Pull
    365x2x5

    Pause Pull (mid shin/below knee)
    315x2x5

    GHR
    BWx3x8

    Swings
    32kg x5x10 every minute on the minute (gym was closing)

    And done. The whole sesh took 45min from in the door to out the door. Pouring sweat and breathing hard. First couple speed sets were with a band under a 45# plate, so a 1" deficit and more stretch on the band. That was a good amount of tension (EDIT: A little math puts it at ~100lbs, sound right? Maybe 75lbs tension with the underfoot method.). I'll upload a set or two and see what you guys think.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  29. Quote Originally Posted by herderdude View Post
    Speak for yourself, Toro!
    Technique wise, it's extremely easy. You do them RKC style I presume?
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  30. Quote Originally Posted by Torobestia View Post
    Technique wise, it's extremely easy. You do them RKC style I presume?
    I do. There are some form pointers I got from an RKC guy I trained with at the TWAJ seminar who has written a couple articles for Juggernaut, but you're right, it's very simple. Pack shoulders and keep them, keep KB close to your nuts at the bottom, minimal knee bend with maximal hip hinge, and you're set.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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