Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

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

First day back up North (why the fück did we head back North?). Today was all about breaking in Crystal's new Powerbelly Felonies. LOVE THESE WRAPS. Stiff, little bit of stretch, extreme pop out of the hole. You'll see the video in a few minutes.

Squat
185x2x3
225x...
275
315
365
405
475x1
515x1
550x1 PR (depth questionable)
585 unracked twice, did not attempt.

KB Swings
32kg x2x25
"" x2x20
"" x11

And done. Glutes were ruined. Set a new training PR in my Chucks, the unrack technique helped a bunch. Here's the video for it. Notice the holeshot. Insane.

Invalid Link Removed
 
Freaking sick PR! Looked good and really fast, too.

My gyms owner just got sponsored by PB...he has a ton of their wraps. I gotta ask him about trying them in the future.
 
rob112 said:
Freaking sick PR! Looked good and really fast, too.

My gyms owner just got sponsored by PB...he has a ton of their wraps. I gotta ask him about trying them in the future.
Click to expand...

Thanks, Rob. DEFINITELY get yourself some Felonies. They weren't very stretchy to start, but we just had four people wear them tight for all of their warmups and work sets and by the end of the session, they were pretty well greased up. If I had felt confident with stepping out with 585, I would have 100% taken it for a ride.
 
herderdude said:
Thanks, Rob. DEFINITELY get yourself some Felonies. They weren't very stretchy to start, but we just had four people wear them tight for all of their warmups and work sets and by the end of the session, they were pretty well greased up. If I had felt confident with stepping out with 585, I would have 100% taken it for a ride.
Click to expand...

Hey man, with the speed of the 550...I have would not be surprised at all seeing that 585-600 in the not too distant future. Awesome work.
 
That squat jumped out of the hole. Dang!
 
napalm said:
dam justin, those squats were moving fast.

fck dude, 600 by the end of summer?
Click to expand...

I'm hoping for 585 at the meet in May. I think 600 could fall by August for certain. I just gotta keep working on my walkout so that it gets set up properly. Good to see how much all of the equipment-free squatting helped me out. Will definitely continue that trend.
 
herderdude said:
It was definitely interesting to be bringing so much weight to my chest.

Update: There will be no XPC Semifinal meet this year. The only way to qualify for the XPC Finals is to post an elite total (1565) at an RPS meet. Interesting turn. I plan on competing at the Kumite Classic on May 24th now, at least to do my thing in front of friends and family. Where I'll go from there is to be determined.
Click to expand...

Nice. Where is that?
 
jimbuick said:
I wish that guys elbow wasn't in front of the camera lol.

At a glance the depth looked good.
Click to expand...

Lol. Baby brother's massive arm pump got in the way for sure. He hit PRs on deadlifts and bench this week, 515 and 315 respectively. So while I was busy squatting, he was busy supersetting a curl and an extension. True bro status.
 
herderdude said:
Monroeville. East side of the city. Might be a good trip for you. Search "Monroeville Convention Center"
Click to expand...

I know where that is. Not bad for me, may 24th might be soon for me sadly. I really have no idea what I'm doing as far as meets until my shoulder and knee are in working order... Pisses me off. At least I'll be out of school. I'll have to check out the deadline for that meet and see home Im feeling over the next month.
 
You wearing a suit under there?

Congrats either way, PRing.
 
NomZ said:
You wearing a suit under there?
Click to expand...

Nope lol. All my shorts are dirty, so I wore my new Anderson singlet. I hit 500 slower than that three weeks ago, so I'd say the Anderson singlet is good for 20lbs. :D
 
herderdude said:
Nope lol. All my shorts are dirty, so I wore my new Anderson singlet. I hit 500 slower than that three weeks ago, so I'd say the Anderson singlet is good for 20lbs. :D
Click to expand...
lol noice
 
Cube Kingpin Heavy Bench (by feel)

Bench
275x2
295x2x2
305x2
315x2
345x1
Add maddog
405x1

Pin Press
265x3x5

Lilly Bench
225x8
245x8

Pull up
BWx3x6

Dip
BWx3x10

Delt Raises
3x10

Rear Delt Destroyer

Facepulls

KB Swings
60x30,25,20,15,20 110 total

Great day. Lamonster PRed with 305x2 and 315x1, and the whole session got done in <90min. Got a sweat and was breathing heavy. Big pump, too.
 
Also, I smacked both 345 and 405 with the maddog. Took weights I knew I'd hit, and it all went well.
 
herderdude said:
Cube Kingpin Heavy Bench (by feel)

Bench
275x2
295x2x2
305x2
315x2
345x1
Add maddog
405x1

Pin Press
265x3x5

Lilly Bench
225x8
245x8

Pull up
BWx3x6

Dip
BWx3x10

Delt Raises
3x10

Rear Delt Destroyer

Facepulls

KB Swings
60x30,25,20,15,20 110 total

Great day. Lamonster PRed with 305x2 and 315x1, and the whole session got done in <90min. Got a sweat and was breathing heavy. Big pump, too.
Click to expand...

You're a beast and in jealous and bitter I can't bench heavy again yet. Continue killing weights so I can live vicariously through you.
 
0 doubt you hit parallel. Congrats on the PR! Feel good and energized
 
Torobestia said:
0 doubt you hit parallel. Congrats on the PR! Feel good and energized
Click to expand...

I feel amazing. I'm hitting numbers that are at, above, or close to what I've hit on cycle, and I've been off for almost five months. I love the base I'm building with this long offseason. Now if only I could get my bodyweight and bodyfat under control, I'd be where I need to be.
 
Gotta keep dips in the rotation, they're too good to ignore. Lats, ass, and hams are nuked as well. Did not know the swings would hit the lats so hard. I'm looking forward to being able to bomb six sets of 50 with the 32kg.
 
Have you seen the KK swings? Konstantin...

brb 230lb swings
 
NomZ said:
Have you seen the KK swings? Konstantin...

brb 230lb swings
Click to expand...

I'm pretty sure he does my 32kg swing routine with the KB tied to his dong. If I tried to swing 230, I would break my dong on the first try.
 
Nice bench work man, swings always get the back and glutes all fired up, something I gotta start doing again on deadlift day..
 
capo180 said:
Nice bench work man, swings always get the back and glutes all fired up, something I gotta start doing again on deadlift day..
Click to expand...

No doubt! It's a fantastic exercise and I'm hoping it has a ton of carryover to my deadlift, body composition, and conditioning.
 
swings are also a nice activation drill to do before deadlifts and goodmornings as well. It's a great, easy movement
 
Torobestia said:
easy
Click to expand...

Speak for yourself, Toro!

DE Deadlift

Deadlift against doubled light band under the feet.

340x8x3 woof

2" Block Pull
365x2x5

Pause Pull (mid shin/below knee)
315x2x5

GHR
BWx3x8

Swings
32kg x5x10 every minute on the minute (gym was closing)

And done. The whole sesh took 45min from in the door to out the door. Pouring sweat and breathing hard. First couple speed sets were with a band under a 45# plate, so a 1" deficit and more stretch on the band. That was a good amount of tension (EDIT: A little math puts it at ~100lbs, sound right? Maybe 75lbs tension with the underfoot method.). I'll upload a set or two and see what you guys think.
 
Torobestia said:
Technique wise, it's extremely easy. You do them RKC style I presume?
Click to expand...

I do. There are some form pointers I got from an RKC guy I trained with at the TWAJ seminar who has written a couple articles for Juggernaut, but you're right, it's very simple. Pack shoulders and keep them, keep KB close to your nuts at the bottom, minimal knee bend with maximal hip hinge, and you're set.
 
Here's a set. I think it really reinforces what I was told at the Compound and what I need to do to get better. The first two reps I did the way I was taught (though I'd like to be throwing my shoulders back better), and the third I reverted to what I've been doing. The first two, the weight is slower off of the floor, but keeps going strong into lockout. The third, I ram it up to just before lockout and then get stuck hard. Pretty cool to see improvement there already. Now to keep the form and results with heavier weight in the coming weeks.

Invalid Link Removed
 
Evaluation looked good to me and yeah agree. I have very recently got into a bit more mechanics and keeping the shoulders back to wedge myself in and as you stated a few pages back almost get the arch off the floor started. I think too, my thoughts are always to start really hard, because I wanna make sure I break the weight off the floor (seems the most dreaded part to me) when in fact it might not be and the set up that might give me a slower start, may also give me a stronger lockout with hips.
 
PaulBlack said:
Evaluation looked good to me and yeah agree. I have very recently got into a bit more mechanics and keeping the shoulders back to wedge myself in and as you stated a few pages back almost get the arch off the floor started. I think too, my thoughts are always to start really hard, because I wanna make sure I break the weight off the floor (seems the most dreaded part to me) when in fact it might not be and the set up that might give me a slower start, may also give me a stronger lockout with hips.
Click to expand...

Ya I've been working on trying to stay tighter as I move off the floor and it has been slower, but I am in a better position to finish and the overall lift is easier even if the start isn't.
 
Dude you're bout to be the strongest guy on AM...at least in the conversation. Great work.
 
Swanson52 said:
Dude you're bout to be the strongest guy on AM...at least in the conversation. Great work.
Click to expand...

Don't you worry, the minute I do, Sean will best me by somewhere between 1-5lbs. He's done that twice already hahahaha.

But in all honesty, thank you, I'm still plugging away and finding new ways to be thrilled with training just when I need them.
 
herderdude said:
Don't you worry, the minute I do, Sean will best me by somewhere between 1-5lbs. He's done that twice already hahahaha.

But in all honesty, thank you, I'm still plugging away and finding new ways to be thrilled with training just when I need them.
Click to expand...

fck that, justin and sean in a no shirt 1 attempt per lift showdown. sean has the squat, but justin has him on bench. deadlift deathmatch.

you got 1 month...GO

and i think i just threw up in my mouth a little...
 
napalm said:
fck that, justin and sean in a no shirt 1 attempt per lift showdown. sean has the squat, but justin has him on bench. deadlift deathmatch.

you got 1 month...GO

and i think i just threw up in my mouth a little...
Click to expand...

That showdown would come down to how hard Sean wants to push his bench. He doesn't go token on bench, he wins hands down.

Also, been running a hardwood flooring gun the past three days. That thing will absolutely wreck you. My whole back is pumped to the max and my elbows are hurting from squeezing the trigger and running the hammer. One of the easier jobs we do, but just beats me up.
 
45/65 entries are already in for the June 7th columbus meet. Looks like it's time to shït or get off the pot if I'm going to do it. CincyKiller45 if you're gonna do it, sign up now.
 
You must log in or register to reply here.
Back
Top