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

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    Quote Originally Posted by smoker145 View Post
    Unaware
    I really focus on spreading the floor and torquing my feet. I'd imagine you COULD do that shoeless, but I would not. Chucks vs shoeless, they're pretty much the same to me anyway. Now, if I could get myself to spread the floor in my O shoes, we'd be g2g.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html

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    Oh, I walked in today to see a bench rigged up with 315 and minibands. Of course, I thought "That's odd..." and kept on going about my day. After one of my sets I looked over and this guy ripped off twenty reps on the bench with 315 sans bands. BSing with him while he was loosening his shoulders post-sesh, it turns out he drives out to Westside once or twice a month to train. Dude looked like a bear. Didn't catch his name, though.

    Also, I'm still trying to get the blood out of my lower back. Videos in a few.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Here's the video. My form was all over the place today. Not something I like to see.

    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Here's the video. My form was all over the place today. Not something I like to see. YouTube Link: http://www.youtube.com/watch?v=Pk8i2WahvQw&edit=vd
    It looked like the harder you yanked down on the handles, the better the rep was.

    Solid work herder, those looked like a grind...
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    Hey man, squats look good. Just looks like they were challenging(duh) and took a lot of PC activation on the way up. Same **** happens to me...especially beltless.

    I think SSB GMs are brutal
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    The SSB might be the best specialty bar ever.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    The SSB might be the best specialty bar ever.
    Swiss?
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    Quote Originally Posted by smoker145 View Post

    Swiss?
    Not better.


    Even though you have a major woody for it.
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    Quote Originally Posted by jimbuick View Post
    Not better. Even though you have a major woody for it.

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    Nice squats man! Form looked good.. I still have yet to use the SSB at my gym, I've actually never even seen it in action, might have to knock the dust off it one day.
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    Quote Originally Posted by Swanson52 View Post
    The SSB might be the best specialty bar ever.
    This is fact
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    Well done bro. A lot of reppin' you got goin there.
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    Quote Originally Posted by napalm View Post
    It looked like the harder you yanked down on the handles, the better the rep was.

    Solid work herder, those looked like a grind...
    Yeah, I'm still not sure how I want to work those handles, the thing kicks my ass.

    Quote Originally Posted by capo180 View Post
    Nice squats man! Form looked good.. I still have yet to use the SSB at my gym, I've actually never even seen it in action, might have to knock the dust off it one day.
    Thanks, get under that thing as soon as possible! Today, I'm sore in my legs, hips, glutes, my upper abs, and my lower traps are ON FIRE.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    ME Bench

    Was thinking either shirt up, or hit a 2-board PR. Either way a PR was required. Elbows felt majestic and the sleeves were working, so I just kept going up. Little brother joined the 300lb club today, then got squished with three plates.

    275x3
    315x1
    345x1
    370x1 PR
    385x0 barely missed it. Stuck a little off of my chest, 380 would have gone.
    add 2-board
    405x0 nothing left in the rear delts/upper back. Lats were g2g, rear delts were not.

    Lilly Bench with Grip4orce (no sleeves)
    275x8

    A good, tight pair of elbow sleeves will supposedly give 5-10lbs carryover. These will give me more simply because they cause me to descend at a normal pace and give me the strongest natural groove, as opposed to the pain-free groove. I'm amazed at how I felt. Best I've felt in a long while.

    DB Incline
    80x21,16,14 for a total of 51. I get to move up to 85-90! Yay!

    Rear Delt Destroyer x2

    Facepull/Pullapart x5

    Vogelpohl Rows

    DB External Rotations 20lbs x 8. These need to be 35x3x8. Will be working on them.

    Moved my grip back out to ring finger on the ring. Elbows felt great, shoulders felt great. Glad I PRed again and gave myself some new numbers to work off of. I swear, I'm going to get back to an actual program next week. But not later this week, because I will be benching in a properly sized shirt on Saturday with a few guys with shirt experience. So that'll be exciting.

    Going to start doing WIDE grip pullups chest to bar, facepulls, and pullaparts to get this upper back thing sorted out. Possibly change my lat pulldowns to come to my clavicles with a wide grip instead of the V-bar to the sternum. Excellent day, though.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Nice!!!!!!!! You're pulling a Torobestia with these constant bench PRs.

    Do you have a good link for Vogelpgol rows?

    And give that Cressey RC routine a go for those rotators.
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    Quote Originally Posted by Sean1332 View Post
    Nice!!!!!!!! You're pulling a Torobestia with these constant bench PRs.

    Do you have a good link for Vogelpgol rows?

    And give that Cressey RC routine a go for those rotators.
    Good call, and when I read Vogelpohl rows in the Cube book, I never found them on the internet, so I just did high pulley rows out the ass, but here is where I first found them:

    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Aren't those just straight arm pulldowns with a band?
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Aren't those just straight arm pulldowns with a band?
    Yeah, that's all. I did them with the cable. They hit the armpit area of the lats pretty good, the same part that gets sore when I do a lot of handoffs and Lilly benching.


    Speaking of which, I also did a set of Grip4orce Lilly benches at 275x8 after all my benching. That was also hard on the upper back.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Rodja View Post
    Aren't those just straight arm pulldowns with a band?
    I think you have to do that while deadlifting and SSBing at the same time for it to be Vogelphied
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    Jon Anderson's Deep Water Training:

    http://www.jtsstrength.com/articles/...-power-cleans/

    Sounds fun!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Jelly on another bench PR, you're a bench machine.

    lol at straight arm pulldowns being renamed.
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    Quote Originally Posted by NomZ View Post
    Jelly on another bench PR, you're a bench machine.

    lol at straight arm pulldowns being renamed.
    Hey, I don't name 'em, I just do em! Thanks, it's about time you grab up some of your own.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    You beast.



    That's all :P
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    PR's on PR's.

    Can't wait to see ya get 4 wheels.
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    Quote Originally Posted by CincyKiller45 View Post
    PR's on PR's.

    Can't wait to see ya get 4 wheels.
    Me neither, but don't hold your breath. I've never in my life been good at activating my rear delts and getting them to grow. Hopefully pounding them on the daily will force them to grow.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    Me neither, but don't hold your breath. I've never in my life been good at activating my rear delts and getting them to grow. Hopefully pounding them on the daily will force them to grow.
    Rear Delt Destroyers FTW!
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    Quote Originally Posted by jimbuick View Post
    Rear Delt Destroyers FTW!
    Ugh, and 2 sets of them.
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    Quote Originally Posted by NomZ View Post
    Jelly on another bench PR, you're a bench machine. lol at straight arm pulldowns being renamed.
    He is a machine. Straight crazy.
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    Quote Originally Posted by Sean1332 View Post
    Ugh, and 2 sets of them.
    I know. I can't do them well enough to get it all worked out in the first set. I was using the 70s for the swings, I usually use 20 for the regular reps, and then I have a partner push against me for the holds.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Sean1332 View Post

    Ugh, and 2 sets of them.
    No.
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