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

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  1. Jelly on another bench PR, you're a bench machine.

    lol at straight arm pulldowns being renamed.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.


  2. 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/240172-herders-2014-log.html

  3. You beast.



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


  4. PR's on PR's.

    Can't wait to see ya get 4 wheels.

  5. 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/240172-herders-2014-log.html

  6. 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!

  7. Quote Originally Posted by jimbuick View Post
    Rear Delt Destroyers FTW!
    Ugh, and 2 sets of them.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  8. smoker145
    smoker145's Avatar

    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.

  9. 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/240172-herders-2014-log.html

  10. Quote Originally Posted by Sean1332 View Post

    Ugh, and 2 sets of them.
    No.

  11. I am going to come steal some of your bench to add to mine. Thanks.

    Nice work.
    PES Representative
    Don't miss out on the next deal:
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  12. Nice work on the PR man!! The rear delts and well the whole upper back area just needs to be hit often and from different angles. Looks like you got a nice plan of attack though man!

  13. My rear delts grew a lot when I increased my rowing frequency and exaggerated shoulder extension on some rowing exercises.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  14. Nice Log man!
    Beast Mode.... All Day... Every Day...

    http://anabolicminds.com/forum/workout-logs/240363-deak007s-training-log.html#post4306457

  15. Speed Pulls!

    315+ ~120chain x10x1

    In an unforseen and fortunate twist of fate, a little length of this frickin 25' length of chain fell off of the bar each rep. That was nice of it.

    Blocks
    365x5x2

    Conventional Deficit (1")
    365x2x6

    The chain took much more out of me than I expected. I like how my hips feel with the accomodating resistance.

    Stiff Leg(ish) Snatch Grip 3" Deficits
    135x3x12

    That was plenty of weight for those.

    Pull Ups (wide grip, chest to bar)
    BWx3x5

    Lat Pulldown (wide grip, torque bar like a bench press)
    3x10

    DB Chest Supported Row
    70x3x12
    60x12

    Tried to keep my elbows out for as long as I could, then tucked bows to get more reps.

    Reverse Hyper
    Long Miniband x4x15

    Ab Wheel (kneeling)
    3x10

    Mobilized before pulling today. That was a good idea. Went well, didn't expect to be so blown out for assistance, but it turned out OK. Video in awhile.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  16. yay for chain!
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. Quote Originally Posted by Sean1332 View Post
    yay for chain!
    x2. Chain makes one feel...manly.
    Don't worry, man, someday I'ma be nobody too.

  18. Hey man, how long are you in there for usually? Always seems like you get a ton done. Awesome work brother!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a animal, think like a human"-RTS

  19. Quote Originally Posted by rob112 View Post
    Hey man, how long are you in there for usually? Always seems like you get a ton done. Awesome work brother!
    Long frickin time. Usually right around 2 hours. I keep trying to work faster, but it's hard to do.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
  20. smoker145
    smoker145's Avatar

    Quote Originally Posted by herderdude View Post
    Long frickin time. Usually right around 2 hours. I keep trying to work faster, but it's hard to do.
    Not much more than me. On upper I move slow. It's also hard to breathe sometines so I gotta stop for a few minutes. It all adds up in the end

  21. I'm anticipating a good read: (haven't read yet)

    http://themovementfix.com/the-best-k...t-differently/
    @Sean1332 This is a good thing to consider with your shoulders and benching, as well.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  22. Quote Originally Posted by herderdude View Post
    I'm anticipating a good read: (haven't read yet) http://themovementfix.com/the-best-k...t-differently/ @Sean1332 This is a good thing to consider with your shoulders and benching, as well.
    It was a decent read, but, like you said, is akin to the shoulder. Then again, if anyone has a one squat for all mentality, then they're already sadly mistaken.
    M.Ed. Ex Phys


  23. Quote Originally Posted by herderdude View Post
    I'm anticipating a good read: (haven't read yet) http://themovementfix.com/the-best-k...t-differently/ @Sean1332 This is a good thing to consider with your shoulders and benching, as well.
    It was a good, simple, read. Outside of pointing out obvious technical flaws for someone, a person has to figure it out themselves what's right for them. Then when comparing bones against bones like in the article, my whole left shoulder is different than anyone's because of my protruding clavicle since I was 15. Good post, Dude
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. In this - late but here
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  25. Quote Originally Posted by LizKing531 View Post
    In this - late but here
    No worries, we've got a long way to go!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  26. When are the '14 XPC Semis? Any date yet?
    Don't worry, man, someday I'ma be nobody too.

  27. Quote Originally Posted by Swanson52 View Post
    When are the '14 XPC Semis? Any date yet?
    The '13 Semis were October 12, so I'm thinking it will be sometime around there. I'm sure we'll find out sometime in March, after the finals are done. I'm doing the first qualifying meet, June 7th.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
  28. Herder's 2014 Log: All About the XPC Semi's


    I wish the XPC had a meet anywhere close to me-I'd love to get my neck stepped on by some of the best.

    Might have to take a trip next year.
    Don't worry, man, someday I'ma be nobody too.

  29. Quote Originally Posted by Swanson52 View Post
    I wish the XPC had a meet anywhere close to me-I'd love to get my neck stepped on by some of the best.

    Might have to take a trip next year.
    What feds do you have out your way? I'm pretty sure Danny qualifies people through RPS. XPC raw finals are in downtown Columbus in late February, XPC Multi-Ply finals is at the Arnold.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  30. Quote Originally Posted by herderdude View Post
    What feds do you have out your way? I'm pretty sure Danny qualifies people through RPS. XPC raw finals are in downtown Columbus in late February, XPC Multi-Ply finals is at the Arnold.
    We have USPA, AAU and USAPL.
    Don't worry, man, someday I'ma be nobody too.

  31. Quote Originally Posted by Swanson52 View Post

    We have USPA, AAU and USAPL.
    I see. I definitely like doing meets in Columbus. People come from all over to get out to the mecca of multi-ply.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  32. Ill probably end up doing a meet in Columbus this year just because I haven't found anything close to Cleveland.. It seems RPS does a bunch in Columbus.

  33. Quote Originally Posted by capo180 View Post
    Ill probably end up doing a meet in Columbus this year just because I haven't found anything close to Cleveland.. It seems RPS does a bunch in Columbus.
    Oh, they do a ton of stuff in Columbus for sure, dude. Get on that! I'm doing the one in June, but there will be a ton more after that. I go from Pittsburgh to Columbus, three and a half hours. There are meets on the other side of PA, but they're even farther away.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  34. Shoot it's a straight shot for me...850 miles straight east!
    Don't worry, man, someday I'ma be nobody too.

  35. Quote Originally Posted by Swanson52 View Post
    Shoot it's a straight shot for me...850 miles straight east!
    Hahahaha easy peasy!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  36. Upper Assistance Day

    Pull Ups (hard grip to easy)
    BWx8,4,8,5,4,3

    Lat Pulldown
    3x10

    Illegally Wide Benching
    245x7
    275x6

    CGBP
    245x8
    275x7
    295x5

    Earthquake Bar
    88x8 close grip, 18 narrow comp grip
    122x12 narrow comp, 12 wide comp

    DB Row
    115x3x15

    Facepulls/Pullapart Series
    3x10/70reps

    Hammer/Preacher/DB OH Tri Ext/Standing DB Curl
    One big giant set (five minutes until close)

    And done. With only myself and my brother working together and an emphasis on reppage, we knocked this bad boy out in an hour and fifteen. There was very little talking, just panting. Went pretty well. Didn't want to push the weight, just making sht happen and getting my reps in. Multi-grip bamboo benching will wear you out.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  37. Awesome CGBP man!


    Also is that just a bent over DB row or are you leaning on something/on a bench?

  38. Quote Originally Posted by PumpHouse View Post
    Awesome CGBP man!

    Also is that just a bent over DB row or are you leaning on something/on a bench?
    Thanks! I moved my grip out a scooch, so I've got a little more leverage than last training cycle, but I think I'm a little too fat to have my grip butted up against the slicks.

    For the DB rows, I put my hand on the rack and do them one arm at a time. Sometimes I'll put my elbow against my leg and do them freestanding. Either way. But I never do them with an arm and a leg on a bench. Hate doing them that way, I always want to twist to get the weight up. If I do a two arm bent DB row, I'd use like the 60s most likely. If I'm doing two arms simultaneously on DB rows, I'm going to have my chest on an incline bench.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  39. Quote Originally Posted by herderdude View Post

    Thanks! I moved my grip out a scooch, so I've got a little more leverage than last training cycle, but I think I'm a little too fat to have my grip butted up against the slicks.

    For the DB rows, I put my hand on the rack and do them one arm at a time. Sometimes I'll put my elbow against my leg and do them freestanding. Either way. But I never do them with an arm and a leg on a bench. Hate doing them that way, I always want to twist to get the weight up.
    Still 115 pounds for 15 reps is crazy strong. Makes me think I need to start putting more focus into it.

  40. good shyt herder, dem some big boy db rows...
  

  
 

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