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

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    Quote Originally Posted by SweetLou321 View Post
    Interesting, have a link?
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    Tonight was just a post squat day.

    Band stomps
    Greenx5x20

    Band Flutter Kicks
    Greenx5x20

    Band Butterflies
    Greenx2x8

    Banded Box sit
    Monster minix4x1minute

    Band around knees SSB Narrow Stance Low Box Squat
    65bar, monster mini kneesx30

    DB Neutral Grip Press(one flat, one 15deg)
    25X2x30
    Big stretch. Can feel the strain when I explode from the deep stretch, but it didn't hurt to contract hard pressing the DBs together at the top.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Nice looking shoe. Let me know how you like them.
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    Upper Body at the Compound

    Neutral DB Press
    60X4x8
    60X7

    Lat Pulldown
    5x8

    Delt Raises

    Chest Supported Row
    5X8

    JM Press
    115X5x12

    Band Pushdown
    Lightx3x20

    Hammer Curls
    55x5x12

    Donnie advised against taking the pec through any range of motion. Just upper body sled walks with a static hold in various positions. So max effort, rep effort, and speed work will be done overhead for the foreseeable future. Squats with the buffalo bar and SSB, and pulls as per usual, with emphasis on knees out and staying on my heels. I may have a meet on December, we will see.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Pretty cool you have SuperD giving you advice
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    Quote Originally Posted by Sean1332 View Post
    Pretty cool you have SuperD giving you advice
    Really nice to have! He said we could put the X-Wife on it later this week. I don't even know what to do with that thing, but he does.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Sean1332 View Post
    Pretty cool you have SuperD giving you
    Read this, was like.....




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    Quote Originally Posted by herderdude View Post
    Really nice to have! He said we could put the X-Wife on it later this week. I don't even know what to do with that thing, but he does.
    put the x-wife on it..... that has to be the lead-in to some sorta joke, right? (googling x-wife....waitaminute...)

    Hope that pec clears up quick for ya!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post

    put the x-wife on it..... that has to be the lead-in to some sorta joke, right? (googling x-wife....waitaminute...)

    Hope that pec clears up quick for ya!
    It's Donnie's newest invention. A 135lb piece of metal used like a foam roller.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    It's Donnie's newest invention. A 135lb piece of metal used like a foam roller.
    The name makes me laugh even harder now that I know what it is
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    Yesterday was a squat day that's not worth mentioning. Did three ten hour days of flooring and my lower back wasn't good to squat, so I shut it down in warmups.

    Today was a mobility extravaganza. X-Wife, X-girlfriend, and the Stepchild were all used. Rolled the whole body, including the bottom of my feet. Holy crap was that good. You'll see the Stepchild on YouTube tomorrow in a short video on relieving the elbows. I feel amazing today after feeling like ass yesterday.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Damn phone broke Thursday, I had gone dark. That was an awful experience. I hit up some seated OHP 5s with the fat bar on Thursday, some JMs, band pushdowns, and rolling tri. Ran the rack for delt raises TWICE. Did pulldowns. pull ups, and chest supported rows, and did hammer curls. A ton of reps on each. Lats and tris are sore today. Felt my pec a little on my top set, which was 195. Super D hit 3x5 off a 1 board with 415 and then 17 reps with 305. So he's getting pretty weak in his old age.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Pullin today. Everythng with that short mini around my knees.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Pullin today. Everythng with that short mini around my knees.
    Why?
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    Quote Originally Posted by SweetLou321 View Post

    Why?
    Knees are caving on pulls and that's what's throwing me forward. I didn't use them for my top sets, but I used them for squats and warm-ups.

    Narrow stance SSB 9" box squat
    205+125ChainX3x5
    225+chainX5
    245+Chainx5

    Speed Pulls
    135+Chainx1
    225+chainx1
    315+chainx1
    405x6x1

    Went to do ox lifts but the SSB wouldn't stay on my back. I think I'll throw a little more weight on it next time and do some 4x6 with that for a couple weeks. That and suspended GMs and I'll be set for a big pull. Maybe not 600 this year, but six plates is in play. Squats were really hard but speedy. Pulls were okay, by the time I got done squatting, hips and low back were nuked. The deadlifts only added to this.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    Knees are caving on pulls and that's what's throwing me forward. I didn't use them for my top sets, but I used them for squats and warm-ups.

    Narrow stance SSB 9" box squat
    205+125ChainX3x5
    225+chainX5
    245+Chainx5

    Speed Pulls
    135+Chainx1
    225+chainx1
    315+chainx1
    405x6x1

    Went to do ox lifts but the SSB wouldn't stay on my back. I think I'll throw a little more weight on it next time and do some 4x6 with that for a couple weeks. That and suspended GMs and I'll be set for a big pull. Maybe not 600 this year, but six plates is in play. Squats were really hard but speedy. Pulls were okay, by the time I got done squatting, hips and low back were nuked. The deadlifts only added to this.
    Chain suspended gms always tell me where my core strength is. Great lift.
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    nice lift you got there man. sounds like you got a good plan. wish I had a SSB again, the one thing that sucked about changing gyms, I lost a SSB gained a swiss bar though, might toss that in at some point.
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    Quote Originally Posted by capo180 View Post
    nice lift you got there man. sounds like you got a good plan. wish I had a SSB again, the one thing that sucked about changing gyms, I lost a SSB gained a swiss bar though, might toss that in at some point.
    Definitely a good bar to add in! I'd be lost without the SSB. Luckily the gym is getting in a buffalo bar in the very near future.

    Post squat stuff today. The gym got in blue bands, so I was able to get a better stretch and pump on my recovery stuff. Zinged my hammy a little bit at first since I wasn't prepared for the extra tension. Also used my short minis (both) and the 9" box for my static holds with bands around my knees. Stance was narrower and the tension was greater. Just something a little different. Then a buddy came in and was squatting, so I worked in with him a little.

    Pause squat (RAWWW)
    Work up
    315X3
    No pause, still RAWWW
    405X1
    Not bad. Felt like I cut it high, but it was speedy. Biggest thing was that there was no pain in my pec at any weight. That's pretty awesome.

    Suspended SSB GMs
    205X3x8

    Oly Squat
    135X50

    That was tough. First 20 right in a row, then three fives, a couple threes, and the last nine I let Jesus tell me when to squat. I'm now walking like the prettiest guy in the whole prison. Edit: did these in chucks, noticed a distinct difference in ankle mobility between the one foot I had rolled out in SC versus the one I left alone. Hmm... I was able to hit depth as wide as the rack would allow, so that was good.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Jesus take the wheel.
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    Pec feels a little tender under contraction today. Sonofabitch.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    self-graston! lol
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    Wish I could train with you when I visit PA. :'(
    DO IT FOR THE "HOLY, SH*T, YOU GOT HOT"...
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    Quote Originally Posted by Sean1332 View Post
    self-graston! lol
    not all men can self inflict torture like you man!! Although I wish I knew enough about it to do it!
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    Quote Originally Posted by Sean1332 View Post
    self-graston! lol
    I'm thinking it's frickin shotput time.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Pec feels a little tender under contraction today. Sonofabitch.
    Sounds dirty! Haha

    I second Sean's idea
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Rep upper today

    Warm-up
    Super D shoulder routine
    Lat Pulldowns 5x8
    Banded pushdowns lightx2x20

    Neutral DB Press
    70x4x8

    Yep, still suck at them.

    Light Flat DB Press
    25X2x15

    Band swinging kb press medley
    Flat x 17#x20
    Overheadx20
    Rolling trix20

    Rolling tri might not have been the best idea.

    DB rolling tri
    25X2x15

    JM
    135+Unknown chain (~25#)+hanging kb (34#) x4x6

    Those weren't that hard. Again, not sure hanging kb was the best idea.

    Lateral raises
    3X15

    Hammer curl
    2x8/8

    Tweaked my left bicep on the first rep of the whole gig. Was showing someone how to externally rotate on presses and that was uncomfortable on the bicep. I would dearly love to quit %7!_ing myself up every time I step into a gym.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Yeah, rolling tricep extensions always seem to involve a bit of pec recruitment for me. Not sure how they'll go over given your situation.

    Stay healthy man, I know it's hard. It's amazing to me how the pros aren't injured more often given the weights they're throwing around.
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    Quote Originally Posted by liftandswim View Post
    Yeah, rolling tricep extensions always seem to involve a bit of pec recruitment for me. Not sure how they'll go over given your situation.

    Stay healthy man, I know it's hard. It's amazing to me how the pros aren't injured more often given the weights they're throwing around.
    It was more the kbs wanted to hit me in the skull and the JMs wanted to drift into my jaw.

    The pros, from what I have seen, are unafraid of injuries. And diligent and adventurous when it comes to rehabbing injuries. When I did the seminar at Iron Mafia, Corey Hayes had a big bruise in the belly of his bicep, a tear. He was doing saline injections and whatever else. Dropped a ton of rehab knowledge. The same seminar they talked about how Malanichev missed CAPO because he tore his hamstring so bad his entire leg was black. Four months later he totaled 2424. Sarychev benched in the low 600s at CAPO with a knife wound in his pec. And Super D travels the country with totally experimental techniques. They're honed through practice at the Compound, but really it's very fluid. The foot rolling video he put up on facebook today (featuring the gorgeous Mads with a hilarious ending if you haven't seen it) was something he thought up on the fly last Wednesday.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    I just saw a selfie with Sarychev and KK. Is KK lifting at World's!?!!?

    Btw, miffed that they're charging $5 to watch the live stream, but I'm merely grumbling as I hand them my $5.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    GPA worlds is this weekend, right? Fuking crazy line-up. If there was information as to who was lifting when I'd fork over $5 to watch.
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    Quote Originally Posted by liftandswim View Post
    GPA worlds is this weekend, right? Fuking crazy line-up. If there was information as to who was lifting when I'd fork over $5 to watch.
    Last time I watched a meet in Australia, it was CAPO. I tuned in at 10pm and got men's physique. Turns out the powerlifting ran from like 1-5am or something like that. It was still worth it. Richard Hawthorne went OFF, Byrd squatted 854 at 220, Brandon Lilly totaled 2237, and The B had token squats and benches and then broke off into a monster deadlift battle with Odell Manuel, where both pulled 881 on their second and both missed 900+ third attempts.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    How on earth do you handle so mucj volume, pls share bc 4-5 lifts per.session and im SHOT
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    KK is prob my favorite lifter, would like to see him compete again.
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    Quote Originally Posted by SweetLou321 View Post
    How on earth do you handle so mucj volume, pls share bc 4-5 lifts per.session and im SHOT
    He's herder, half human, half machine. Born in the garages of the deep woods.

    Keep your hands and feet away from the cyborg...
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    Who is that person ^^^^^^
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    Quote Originally Posted by SweetLou321 View Post
    How on earth do you handle so mucj volume, pls share bc 4-5 lifts per.session and im SHOT
    This was just an upper day, lot of isolation stuff. Ain't no thang. Always trying to gain work capacity.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    This was just an upper day, lot of isolation stuff. Ain't no thang. Always trying to gain work capacity.
    Yeah I can go forever on upper body crap. The same can not be said for the lower body...yet.
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    I hate y'all my upper body work capacity blows really trying to focus on it.
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    Quote Originally Posted by bolt10 View Post
    I hate y'all my upper body work capacity blows really trying to focus on it.
    I can thank swimming. Try taking thousands of strokes 50 weeks out of the year for ~15 years. Your body learns to take a beating.
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    Quote Originally Posted by liftandswim View Post

    I can thank swimming. Try taking thousands of strokes 50 weeks out of the year for ~15 years. Your body learns to take a beating.
    You must have some endurance. I can only take about 3 strokes.

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