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

herderdude said:
What I'm sayin is, dude can probably total 1800 in a jockstrap, it's not like they don't have anything to teach you out there, and it's not like they're gonna hold you down and stuff your ass in a squat suit. Just gotta poke your nose in there and tell them you wanna get stronger. That's all they're trying to do anyway. Hell, you already train Westside, if there's any raw guy that could peacefully coexist with a bunch of equipped lifters, it's you. And if you wanna compete without a belt, show up in the belted division and lift without one, a la Paul Carter and Jamie Lewis.
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I'm sure he can. He was in my HS sports division, kid broke all sorts of state and national records with the shot put. I believe he wrestled too.

I was planning on going up last week, but I absolutely had to deload and I didn't want to go up there on a deload. A guy that trains at my gym, also trains with Jimmie. I've been talking about it with him, I just need the time. I would have to totally adjust my lifting schedule if I did train there. It's $7 a day too, so not exactly cheap since I go to the gym upwards of 6x/week.

There's a couple other good gyms in my area I've contacted as well. I need to make a move, the owner of my gym is pissing me off. The guy is a complete D-bag and won't invest any profits back into the facility. If I leave, there's 8 others behind me, so he's going to feel it.

I'm rambling..waiting on my wraps/tork to get here. I'll call of work today to squat in my wraps if I have to. Not kidding.
 
Even going on ME days or once or twice a month would be worth it, really. And then have another gym to do DE and your assistance work would really expedite your journey to 1400.
 
herderdude said:
Even going on ME days or once or twice a month would be worth it, really. And then have another gym to do DE and your assistance work would really expedite your journey to 1400.
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Yeah, that's a good option. Eric, Jimmies partner and the guy at your meet that DL'ed and the people didn't put collars on, said his group does 5/3/1. Weird, considering they're equipped, but even training by myself there would be better than where I'm at now.
 
CincyKiller45 said:
Yeah, that's a good option. Eric, Jimmies partner and the guy at your meet that DL'ed and the people didn't put collars on, said his group does 5/3/1. Weird, considering they're equipped, but even training by myself there would be better than where I'm at now.
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At the very least, they'd be able to clean up your form and give you good cues. And tell you when to man up and do more weight than you think you can do.
 
herderdude said:
At the very least, they'd be able to clean up your form and give you good cues. And tell you when to man up and do more weight than you think you can do.
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Most definitely. Eric wants me to do a meet with them in December he told me today, so I'm going to do it. Perfect timing as it's 6 months after my first.

Edit: it's in Columbus, you should join us.
 
CincyKiller45 said:
Most definitely. Eric wants me to do a meet with them in December he told me today, so I'm going to do it. Perfect timing as it's 6 months after my first.

Edit: it's in Columbus, you should join us.
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I like the December meets in Columbus. It's definitely on the radar.


Heavy Bench

Bench
335x2 First of prescribed sets. Didn't get it the way I wanted, so I nixed the 345x1 and 355x1
Add Slingshot
365x2x3
Remove Slingshot
275x8
Close Grip
275x7F Surprisingly good. Took a big chance on rep #8 and it didn't pan out.

I was told I was soft locking my benches, which was good to hear, because I had no idea. I was very aware of my lack of pauses, but did not know about my damn soft lock. Gotta work on that.

Press
135x3x10

Pullapart Series

Reverse Hyper
100x3x15 Too cool!

And done. Squatting on Wednesday and pulling on Saturday, unless something changes. Bunch of nice guys and a nice young lady in the crew, and some strong fellows as well. This is going to be a good experience. Now I'm seeing what to look for in a crew. An effective crew is better than training alone for certain, but training alone is better than an ineffective crew.
 
herderdude said:
You do like to sit wayyy back, bud. I just torque hard at the top and hamstring curl myself down to the hole while torquing. It puts me in the right spot every time.
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I've always thought about torque'ing but never the ham curl down.
Tried it today, felt amazing.
When I got to two plates and above though I felt a little too much torque on my knees.

Anyway great advice, I learn a lot in here.
 
Sean1332 said:
Start up another log, Ace!
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Hey man I just caught up in this thread.. I'm thinking about it. I'm currently in the middle of a BB style John Meadows mountain dog program. .. Idk if you powerlifters would be interested in following.
 
aceroni said:
Hey man I just caught up in this thread.. I'm thinking about it. I'm currently in the middle of a BB style John Meadows mountain dog program. .. Idk if you powerlifters would be interested in following.
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Absolutely would be. I steal ideas from Breezy sometimes.

Plus, we can just litter your thread with attempts to persuade you to compete in powerlifting.
 
Glad I can help, ace. Definitely start up a log, you know we'll follow. I do know what you mean about overtorquing. I usually find that if I widen my stance so my knees don't track too far out and/or the weights become challenging (again so my knees don't track too far out). Knee wraps can help and also hurt, as they make it easier to push your knees out but the support is there with a tighter wrap. I dunno, keep playing with it.

Some news: I'm squatting with Donnie Thompson tomorrow afternoon!!!
 
On the handoff, make sure you get those elbows locked out ASAP and make sure your handler lifts the weight off for you. Or are you soft-locking the finish?
 
NomZ said:
On the handoff, make sure you get those elbows locked out ASAP and make sure your handler lifts the weight off for you. Or are you soft-locking the finish?
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Soft locking between reps. May or may not be soft-locking the finish, don't know. Starting locked is probably another thing I should focus on anyway. Probably not starting locked either from my self-handoffs.
 
herderdude said:
Soft locking between reps. May or may not be soft-locking the finish, don't know. Starting locked is probably another thing I should focus on anyway. Probably not starting locked either from my self-handoffs.
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All of that probably, no dedicated training partner?
 
NomZ said:
All of that probably, no dedicated training partner?
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My training schedule is whacked. I start between 5:30 and 8 depending on the day, so I'm not consistent enough to have a partner. And I'm about to intentionally break away from all training partners, so it's just something I'm going to have to pay attention to.
 
herderdude said:
My training schedule is whacked. I start between 5:30 and 8 depending on the day, so I'm not consistent enough to have a partner. And I'm about to intentionally break away from all training partners, so it's just something I'm going to have to pay attention to.
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Film every work set, watch during rest, fix next set.
 
NomZ said:
Film every work set, watch during rest, fix next set.
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Definitely. I was much better at that training alone, too. I'm really looking forward to getting back in the shack.
 
Very pumped for you.

Not that I even need to say it, but Try to learn as much from super D as possible man.
 
aceroni said:
Very pumped for you.

Not that I even need to say it, but Try to learn as much from super D as possible man.
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No doubt! He said to bring my briefs. I asked if it was okay that I was a raw guy and he told me not to be dragging him into my own personal hell. Pretty standard Super D-ism.
 
herderdude said:
No doubt! He said to bring my briefs. I asked if it was okay that I was a raw guy and he told me not to be dragging him into my own personal hell. Pretty standard Super D-ism.
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lol
 

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Hahahahaha I saw that one! I emailed my host down here with that picture attached and told him "We're looking for this guy and his gym."
 
Great day!

Squat with two blue bands per side
200x5x2
240x1
290x1

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Blob Lift
350x3x8

GHR
BWx3x8

KB Swings
24kgx6x50

Had a lot of fun, learned a lot, will be training here for the remainder. I will elaborate later tonight.
 
jimbuick said:
Blob lift?
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It's on one of Super D's videos. It's basically a modified fat bar deficit sumo deadlift where you completely round your upper back to take the upper back out of it.
 
woof
 
Woof indeed. Before we started the GHR and swings, I already was as sore as my legs have been, like, ever.

Also, single ply briefs hurt. I don't know if the support is what provides the carryover. I think it's the pain.
 
herderdude said:
Woof indeed. Before we started the GHR and swings, I already was as sore as my legs have been, like, ever. Also, single ply briefs hurt. I don't know if the support is what provides the carryover. I think it's the pain.
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They indeed suck ass. How much suck did those blues provide?
 
Sean1332 said:
They indeed suck ass. How much suck did those blues provide?
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About 500 pounds of suck. Not to mention I looked and felt like such a noob at first. I'm barely unracking the empty bar and my box squats looked like ballsack. After they taught me how to unrack and gave me some tips, I had it cleaned right up. That one I got on video wasn't good at all compared to how I was doing my last two or three sets with plate and a quarter and my single with two plates.

That's another thing down here, nobody talks numbers. They say plate or plate and a half to prevent the mind****.
 
Dude, it's Donnie!!! Sweet man
 
napalm said:
<---hates band work, hell on my shoulders...
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Mine were wrecked afterward. Everybody hated squatting with a straight bar. I would've liked to try a fancy bar, but at the same time, I had enough stuff to learn. Just unracking that much band tension took me four sets to figure out, then the forward torso lean took me another set to figure out, then driving my back into the bar took me a set to figure out, then I had three good sets, then the set I filmed was too heavy and my form was all off.
 
That's freaking awesome seeing Super D spotting you! That **** looked heavy at the top, my lawd. Awesome update Herderdude!
 
herderdude said:
Squat with two blue bands per side
200x5x2
240x1
290x1

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I missed this (2x blue bands a side, not just 1 a side) the first time I read it. Damn, that's a crazy amount of tension. That's like a circa-max session
 
That's some cool stuff man. I miss banded squats but they were eating up my shoulder so I haven't done them in months. :(
 
My GAWD, it was a lot of tension. They said between 4-500lbs at the top, leaning more toward 5. They were choked around the monolift with a couple 2x6s stuffed in there for more tension. It pretty much was like a circa max, except it was a ME day with five doubles at one weight and two singles with a half plate more and then a whole plate more than your five working sets. I had to completely relearn the unrack. I'm looking forward to seeing the results when I go back to straight weight walked out raw squats.
 
Swanson52 said:
In4tanningbed.

;)
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You always get me with that! Do you realize that Pittsburgh has a total of 70 sunny days a year? My two weeks in SC should pink up my titties real nice.
 
Blob Lift:

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We did it with a short piece of chain run through the hole on 9 35lb plates standing on two 5-boards laid on their side with cinder blocks stacked on top of them. I did it with a false gorilla grip to not tax the grip as much. It's important to have the shoulders totally protracted and the chin tucked the whole time, so the back is taken out of the movement and the emphasis is on the lower body.
 
Awesome workout man. That squat looked painful. First time I seen a blob lift lol, what a name. Must be great to be down south.. I'd love to get away from this snowwy bs in cleveland.
 
Interesting on the blob lift, so it's just to tax the lower back?
 
NomZ said:
Interesting on the blob lift, so it's just to tax the lower back?
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Glutes and hams like a mofo. I had my core braced pretty hard. It was described to me that it's all below the waist. I didn't have my lower back compromised, just the upper back. I reached over with my upper back rounded, dipped my hips a little, and basically it was like halfway between a sumo and conventional deadlift stance.
 
herderdude said:
Glutes and hams like a mofo. I had my core braced pretty hard. It was described to me that it's all below the waist. I didn't have my lower back compromised, just the upper back. I reached over with my upper back rounded, dipped my hips a little, and basically it was like halfway between a sumo and conventional deadlift stance.
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So like my normal deadlifts LOL. Looks interesting I would have to try it and feel it.
 
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