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

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  1. Well, damn. Sorry it sucks! At least it's bright red. That's always cool.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.


  2. Dammit...what's the compound?
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
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  3. Quote Originally Posted by rob112 View Post
    Dammit...what's the compound?
    SuperD!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  4. Quote Originally Posted by Sean1332 View Post

    SuperD!
    I knew it sounded familiar. Thanks broski

    Herder, you should have a blast!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  5. Quote Originally Posted by Sean1332 View Post
    Well, damn. Sorry it sucks! At least it's bright red. That's always cool.
    It looks dope AF, bro. No doubt about that.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  6. Quote Originally Posted by Sean1332 View Post
    Woo for the compound! and nice front squat.
    Yea, big work Herd, back a few posts on the box squatting too...!

  7. So, while I traveled to SC, everyone at the compound traveled to PA. What a funny life. I'll be watching the Westside Pro tomorrow,
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  8. Quote Originally Posted by herderdude View Post
    Skwaats

    Work up to a top set of 5.
    365X5 RAWWW
    405x6 belt only, RPE 8.5

    Big no wraps PR, by two reps. Form's not perfected yet, but I was a lot more comfortable today and I felt very strong.

    GHR/Banded Wall Sits
    BWx3x8/2x what felt like an eternity

    Didn't have much time today, so I didn't get to repeat 405. I would have liked to see how much my PR set took out of me.
    DID SOMEBODY SAY SKWAAATSS?!

    Nice lifting my man. Some incredible pressing in here. Motivating, very motivating.

  9. Quote Originally Posted by ShutUpNdSkwat View Post

    DID SOMEBODY SAY SKWAAATSS?!

    Nice lifting my man. Some incredible pressing in here. Motivating, very motivating.
    Good to see you back, man! How's training going? Doin any wrasslin?

    DE Lower

    SSB LOW Box Squat

    295x8x3

    Shared a box with a tiny girl, so it was quite difficult. Was going to share chains, too, but they were off the ground at the top and swung wildly. So I went with straight weight.

    Speed Pulls with Chain
    315+160 chainX5x3

    Form was still a little weird. Hit maybe two or three excellent reps, they felt short, quick, and effortless. I'm just gonna keep plugging.

    GHR
    3x5

    Hams were totally shot going into GHRs. This finished them off.

    Leg Extensions (slow tempo, pause at stretch and contraction, one legged negative)
    3x15

    That's all I had. Southern heat and work schedule wore me down. Still had a good session. Good to see my compound friends again. Gonna try to get into my shirt tomorrow night and see if I can learn something from the experience.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  10. Also, be sure to follow my weekend training partner and best friend's log here:

    Lamonsters training log with UC
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  11. Should have done the chains for the stabilization hell.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  12. Quote Originally Posted by NomZ View Post
    Should have done the chains for the stabilization hell.
    Could have, but it was hard enough to do that with one plate, let alone two or three.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. capital LOW box squats haha. good work bud.. deads seem to be the death of most of us.

  14. Box squats always feel weird to me.

  15. Awesome work, Herd. I'm sure that low box with the SSB was brutal.

  16. Thanks, I appreciate the warm welcome back. Not yet! Wrestling starts in T-5 weeks. I've been preparing for it, though. Unfortunately, I'm not going to wrestle with a team, I'm just going to participate in a club as many times a week as I can hack it. As much as I love wrestling, I know that I don't want to go to the olympics (nor do I have the capability to do that lol), and the CIS isn't really as note worthy as the NCAA, so meh. I'm just going to do it for fun. I want to be an engineer and I've signed up for my courses...does not look good. Each course I take has a 3-4 hour lab, so I'm SOL on the whole dedicated wrestling thing.

    Sick pulls too. You've been getting nothing but stronger. Motivational, man...motivational.

  17. Quote Originally Posted by liftandswim View Post
    Box squats always feel weird to me.
    I never got good at box squats until I accepted that they are a very different movement from a raw free squat. They do have their merits, though. Most of the time you have to start with a box slightly above parallel until you learn not to plop
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  18. Quote Originally Posted by ShutUpNdSkwat View Post
    Thanks, I appreciate the warm welcome back. Not yet! Wrestling starts in T-5 weeks. I've been preparing for it, though. Unfortunately, I'm not going to wrestle with a team, I'm just going to participate in a club as many times a week as I can hack it. As much as I love wrestling, I know that I don't want to go to the olympics (nor do I have the capability to do that lol), and the CIS isn't really as note worthy as the NCAA, so meh. I'm just going to do it for fun. I want to be an engineer and I've signed up for my courses...does not look good. Each course I take has a 3-4 hour lab, so I'm SOL on the whole dedicated wrestling thing.

    Sick pulls too. You've been getting nothing but stronger. Motivational, man...motivational.
    Good deal, man. I wrestled on a club team for a semester, that was pretty fun.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Heavy Bench

    335x5x2 volume PR

    Shirt up
    Float
    405X2
    455X1
    1Board
    455XF

    Got a little big for my britches today on the shirt after 5 doubles. I did learn how to set my shirt better from a behemoth I met today. Then I just finished up with some rows and facepulls.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  20. I neglected volume and rep PRs for awhile in my training. That was a mistake. Builds confidence under loads too.

    Nice work in the shirt too.

  21. Oh yeah, the regulars were doing heavy squats today. Buffalo bar, two blues and a green per side. Unreal. One guy had four plates for five doubles, and it wasn't Donnie.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  22. ****ing crazy

    Were you at that bigass Westside meet?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Quote Originally Posted by liftandswim View Post
    I neglected volume and rep PRs for awhile in my training. That was a mistake. Builds confidence under loads too.

    Nice work in the shirt too.
    Volume PRs are highly underrated. What I liked is that my speed and technique improved with every rep. That's hard to come by on weight and rep PRs.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  24. Quote Originally Posted by Sean1332 View Post
    ****ing crazy

    Were you at that bigass Westside meet?
    No, I wish! Everybody was really impressed with Rheta West and Jason Coker, enjoyed the battle of the 220s, and thought the big guys' squats and deadlifts all were mediocre. The whole gym was up there while I was down here. I did watch the whole livestream tho
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  25. Yea hoff was under 3 bills this time. Were they calling depth tougher than last time?
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  26. And nice Volume PR there herder. Wise as always with noting importance. It appears volume is becoming one of the most important aspects to strength building. I started writing my TV(total volume) of working sets next to my main movements to compare when I hit an exercise again.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  27. Quote Originally Posted by rob112 View Post
    Yea hoff was under 3 bills this time. Were they calling depth tougher than last time?
    Depth was definitely stricter this year, but the guys tonight were talking about how poor all of the competitors were setting up, and how ineffective circa max training is.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  28. Quote Originally Posted by herderdude View Post
    Depth was definitely stricter this year, but the guys tonight were talking about how poor all of the competitors were setting up, and how ineffective circa max training is.
    What were they saying about setting up?
    M.Ed. Ex Phys


  29. Quote Originally Posted by herderdude View Post

    Depth was definitely stricter this year, but the guys tonight were talking about how poor all of the competitors were setting up, and how ineffective circa max training is.
    Did they explain why the circa max training was ineffective?

  30. Quote Originally Posted by Rodja View Post

    What were they saying about setting up?
    Quote Originally Posted by SweetLou321 View Post

    Did they explain why the circa max training was ineffective?
    They didn't go into detail on either point, just chitchatting about the meet. Though, interestingly, most of their max effort squat days are pretty light on the bar weight and heavy on the band tension, from what I've seen.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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