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

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  1. Quote Originally Posted by herderdude View Post

    I'd say high-to-mid shin, not quite the bottom of the knee. Plates 4-6" off the ground. The bar is really dead on the pins, so there's a slight delay while you build up tension, then it goes.
    I know what you mean. That's the rack pulls I've been doing lately. It really sucks because you get the weight all at once. Haha. I think mine might be from the 3rd hole but then all racks are different too. I'll have to try a little lower.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023


  2. Quote Originally Posted by CountryLiftin View Post

    I know what you mean. That's the rack pulls I've been doing lately. It really sucks because you get the weight all at once. Haha. I think mine might be from the 3rd hole but then all racks are different too. I'll have to try a little lower.
    Yeah, these are Westside racks, so the pins are pretty standardized. Pin 2 is good for ME or RE assistance in accordance with the Westside manuals. You can get up to 10% over your 1RM from the floor, and that's what Louie recommends as the most one should go.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  3. 5x5 Bench Day

    295x5x5 last set RPE 7

    Nailed it. Played with my grip, max legal was too wide, middle finger on the ring seemed to be the best. I used middle on the ring for three sets. That's a volume PR by a long stretch, and it felt GOOD. But it was brutal, and it took a toll.

    Max Legal 1-board
    320x2x6

    Maybe could have gotten another set of 6, maybe not.

    DB Incline Press (15 degree)
    60x2x60"

    Got it! Pace was very slow for these, 12 reps each set. Definitely easier than the swiss ball. I earned the right to go up to 70s next session.

    DB Chest Supported Catback Row
    90x2x10 PR next time I need to hold at the top.

    Rear Delt Destroyer x1

    Facepulls
    3x10

    Banded Tricep Pressdown
    Lightx2x20

    Hoff Press
    65+minix 2 x8 skullcrushers/8 CGBP/8 JM

    And done. This was a tough session. I like the way the offseason program is set up. Some days you have a lot of energy to focus on assistance, other days, it's all about the main movement. 5x5 SSB are going to suck, but not NEARLY as much as 5x5 pulls will suck. Should be a fun week. Thankful for a deload next week.

    For those of you keeping score at home, I backtracked from October 25th and last week was Week 4 of the offseason program.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  4. Always imPRESSed with your pressing
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. Quote Originally Posted by Sean1332 View Post
    Always imPRESSed with your pressing
    HaHA! Well played! I'm trying, man. It's time to get up in the stratosphere with it. Honestly, I hope to get very very strong on it and make huge progress just so I can scrape a 5-10lb PR, considering I'm dropping a class for the next meet.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  6. What are you doing for training again? I can't keep up with this log lol....

  7. Quote Originally Posted by jimbuick View Post
    What are you doing for training again? I can't keep up with this log lol....
    Hahaha yep, I'm all over the place. I'm doing Brian Carroll's 10/20/Life offseason program. I'm going to analyze my programming leading up to May more closely to see if I can replicate that as I get closer to meet time. Not sure if I want to do 10/20/Life, Cube Kingpin, or what 10 weeks out.

    I knew I wanted an offseason-type program to follow since I'll have a decent amount of time off before October. I've only been on it for four sessions, but I liked the initial week of 3x3 where I had good energy for weak point training, and today's 5x5 gave me a good volume PR, so I like it so far.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  8. Quote Originally Posted by herderdude View Post

    Hahaha yep, I'm all over the place. I'm doing Brian Carroll's 10/20/Life offseason program. I'm going to analyze my programming leading up to May more closely to see if I can replicate that as I get closer to meet time. Not sure if I want to do 10/20/Life, Cube Kingpin, or what 10 weeks out.

    I knew I wanted an offseason-type program to follow since I'll have a decent amount of time off before October. I've only been on it for four sessions, but I liked the initial week of 3x3 where I had good energy for weak point training, and today's 5x5 gave me a good volume PR, so I like it so far.
    Thats what I thought you were doing.

  9. Quote Originally Posted by herderdude View Post
    .

    For those of you keeping score at home, I backtracked from October 25th and last week was Week 4 of the offseason program.
    que?

  10. Quote Originally Posted by aceroni View Post

    que?
    I count backwards from meet week to give myself the proper timing of training weeks.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  11. Smart man
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  12. 5x5 Beltless Sumo Deads,

    Reader beware: This is some hateful stuff.

    385x4x5
    385x6 whoops on rep count.

    You'll see the video. The video is not a good indicator of how the day went, as that was the easiest set of the day. I thought I was going to barf after set 3. Hips weren't all there today structurally. If I had known, I would have worn briefs. Possibly will wear briefs for squats this weekend.

    SSB Low Box Squat against lights (13" I believe)
    225x6 narrow
    275x5 narrow
    275x4 wide

    Narrow box squats to a low box, straight out of the EFS deadlift manual. Holy damn, they suck. Not really sure how to do them, so I tried to keep vertical shins and spread the floor. The forward lean was insane on these, and they HURT. Wide ones were not feeling good today. Knees were swimmy and forward, and my stance was a little too wide for me.

    Dimels against lights (underfoot)
    155x2x20

    Farmers (with straps, because I am a wimp)
    175x1 full lap (maybe 60 yards?)
    175x1.5 laps

    Backward Prowler drag
    Prowler+180x2x1 lap

    And done. Hamstrings are fried, hips are smashed, back pump, all of it. I'll upload the pulls and the box squats.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
  13. Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  14. That SSB session looked brutal. Shins stayed straight up and down. That must have been hard pushing the SSB back up since you had the torso lean. Awesome session.
    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 rob112 View Post
    That SSB session looked brutal. Shins stayed straight up and down. That must have been hard pushing the SSB back up since you had the torso lean. Awesome session.
    Oh, buddy. It was brutal. I see now how it carries over to the deadlift.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  16. Quote Originally Posted by herderdude View Post

    Oh, buddy. It was brutal. I see now how it carries over to the deadlift.
    I was impress my friend
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  17. Try to get your back angle a little more upright on those sumo pulls. Good job man.

  18. Quote Originally Posted by SweetLou321 View Post
    Try to get your back angle a little more upright on those sumo pulls. Good job man.
    I'll definitely work on that. I'm not limber at all right now, and my setup wasn't consistent. The pulls as a whole were very inconsistent.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Straps on farmer walks? So much disappoint.
    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. Sumos were fast but you have a lot of back play you could straighten out as said above, that'd put you in a better position.

    Not sure if this is what you'd want, but letting the knees travel forward would eliminate a lot of that forward lean.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  21. Quote Originally Posted by NomZ View Post
    Sumos were fast but you have a lot of back play you could straighten out as said above, that'd put you in a better position.

    Not sure if this is what you'd want, but letting the knees travel forward would eliminate a lot of that forward lean.
    Really? I had always thought I needed vertical shins. When my upper back is tight, I stay forward of the bar and can't quite get my hips in as well. The loose upper back lets me start with higher, closer hips (I feel). However, I had moderate success with the cue of pulling back instead of up, so I'll try it with a tight back next time I pull sumo.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
  22. Herder's 2014 Log: All About the XPC Semi's


    Quote Originally Posted by herderdude View Post
    Really? I had always thought I needed vertical shins. When my upper back is tight, I stay forward of the bar and can't quite get my hips in as well. The loose upper back lets me start with higher, closer hips (I feel). However, I had moderate success with the cue of pulling back instead of up, so I'll try it with a tight back next time I pull sumo.
    Sorry, knees forward in the SSB squat.

    But yes , that's something Dan mentioned to me: pull back, not just up as you need to be behind the bar.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  23. Quote Originally Posted by NomZ View Post

    Sorry, knees forward in the SSB squat.

    But yes , that's something Dan mentioned to me: pull back, not just up as you need to be behind the bar.
    Yeah, I'd never done them, so I figured I would just pretend it was a regular box squat except my stance was narrow. I'd bet most people wouldn't have the leverages to perform the lift the way I did, but I can't say that for sure.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  24. Quote Originally Posted by herderdude View Post

    Really? I had always thought I needed vertical shins. When my upper back is tight, I stay forward of the bar and can't quite get my hips in as well. The loose upper back lets me start with higher, closer hips (I feel). However, I had moderate success with the cue of pulling back instead of up, so I'll try it with a tight back next time I pull sumo.
    Just need to open the hips up more which will allow for a better starting point.

  25. Fluff and Buff

    Bamboo Bar
    145x3x8

    Heavy. Still getting better at these. Hopefully it's a carryover type of better.

    Lateral Delt Destoyer x1

    Rear Delt Destroyer x1

    Swiss Bar Seated OHP
    1 plate x10
    1 plate+10s x10
    Empty bar + miniband run under the seat x10
    25s+mini x5

    Saw a couple Jimmie Pacifico videos where he was OHPing against bands, so I gave it a swing. Forces you to be fiercely explosive and really hits the delts. I moved the seat low out of fear, it hit hard right before lockout. Next time I'll move the seat up so it hits harder closer to where I stick on OHP.

    Pendlays
    205x3x6

    That's a good weight.

    Rolling Tri
    30x12
    35x12
    40x7
    35x8

    Axle Bar Curls
    75x15,12,10,8

    Vogelpohl Rows
    3x15

    BSS with KBs in front rack
    88x3x8

    Not as awful as BSS usually are.

    20min LISS Elliptical. Knee doesn't like the elliptical, so we'll try something else for low intensity conditioning.

    All told, the session before the BSS took about 90min. Then I did some coaching and decided my hips needed the BSS and my waistline and wind needed the LISS. So I was there a long while, but I was moving fast for most of the session.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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