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

ME Floor Press (all sets +20 chain)

275x2x2
295x3x2
315x1

Press/Pull up
135x4x8/BWx4x5

Hoff Press x2

Low Cable Row
3x12

And done. Very happy with how this session went. Probably could have doubled the 315, which would have made it a balls-out grinder. Tweaked my back today at work, so I'm going to take it easy. Probably won't pull this week to give it some rest. Hanging post workout helped immensely. Just going to keep an eye on my back and go from there.
 
Sean1332 said:
Haven't seen floor press in here too much. I like it!
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Definitely! Trying to Westside it up on bench since I decided to bench more often. I think it will pay off. With the back being bugged, training at my buddy's house, and doing heavy comp bench last week, I really had no choice.
 
This one is fun. As you can see, this ancient relic of a barbell has tape on it. The tape in the center tells us where center is (duh) and also has a line on it so we know when the bend of the bar is up. The other two tape rings are because the rings are impossible to see on that bar. If you look closely, you'll see that my right hand is very close to the tape, and my left hand is not close at all. It felt weird the whole time, obviously.

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Went in and hit the Super D hang out, Limber 11, and McGill core work. Decided I felt good, so I went into pulling. Got my 425x2x4 and bailed. Did 100 one armed KB swings with the 71, some suitcase carries, the Stir The Pot, and that was it. Back held up, though my setup was so meticulous it was goddamn tiring. I'll be just fine.

Still can't figure out how I want to deadlift, but I figured out how to load my hams extremely well today. Too bad I'm grossly hamstring weak.
 
Hang in there man. You'll figure it out.. The deadlift for me took so long to get half way decent technically. There's always something to work on.
 
capo180 said:
Hang in there man. You'll figure it out.. The deadlift for me took so long to get half way decent technically. There's always something to work on.
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My deadlift comes and goes, man. My technique is easily lost, and it takes awhile to find it again. It's the lift I have to work the hardest and the smartest to improve. Basically, I'm good for a PR every 6-9 months or so. I just gotta make 'em good when I get 'em.
 
Sean1332 said:
Try sumo for a bit to save the back?
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I should. I've let my hips get so fcking bad, though. Meet in 5 weeks. Pulling conventional. Then an actual full legit offseason/base building, ten weeks of sumo pulls and high bar pause squats, then I'll ramp into meet prep type stuff. I think I've been hitting it heavy a little too long. My past experiences definitely have taught me that being peaked or near peak for long periods of time is just wrong.
 
Today is going to be Limber 11, hang, and core stiffening stuff, and then an upper body session, tomorrow is hang, core stiffening, limber 11 and then off, Friday is three heavy doubles on squats if I'm up for it. Next week I'll deload, and then it'll be time to make sure everything's where I want it to be.
 
herderdude said:
I think I've been hitting it heavy a little too long. My past experiences definitely have taught me that being peaked or near peak for long periods of time is just wrong.
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Makes sense actually and I have struggled with that myself, forever
Sometimes ya gotta take 1 step back, to take 2 ahead
You got thick hams/legs though, so I think it is just a matter of a little time and work, 'til your using your PR's as w/u's
 
I hear you Justin. I got to a 500# pull in a year. It then took me another year to get to 545. Sucks.

I really need to put more time into sumo as well, I think I would be stronger there. Convo is just too damn fun.
 
I agree, Paul. A deload week is definitely in order for next week. I think it will be well-timed for the upcoming meet. Then two weeks with no barbells after the meet, then offseason. Time to rest the body.

G, you definitely need to give that sumo an honest shot. You owe it to your total to see where that ends up.

Today was a hang, back rehab, and body day. (And briefed box squats just because.)

Box Squats (Predators)
315x3x5

Getting depth is easily the hardest part of 315. The other pair of briefs I have take 20min to get in and I can hit the box easily with 225.

3s Pause Bench (3 grips)
245x6x4

Focus was on bar speed and good tight pauses. Bar speed was good the whole time, I had to think about the pausing, though.

Dead Stop DB Rows (head supported)
115x3x10

Lat Pulldowns
Heavyx3x8 last set double drop

And done. I think I timed the cycle just right once again, time will tell.
 
Good stuff in here, and you definitely go towards the higher stress end for longer periods of time so a deload sounds about right.

Something I learned at my gym is with the limber 11 leg movements, if you move the prowler in those positions it is glorious for a squat warmup. Like I'll do over stretched angled lunge up, walk backwards with short steps back(gets the hammies involved) then like frog hop up, and just switch around like that. Gets the mobility and the sweat coming.
 
Today was heavy squats.

475x3x2 Volume PR

Form wasn't perfect until I turned my arousal up a notch for set 3 and torqued my feet better. But speed was ridiculous on all reps. Just you guys wait until May 24.

Walkout
565x1

Pretty easy compared to my normal walkouts. Sometimes I unrack with my feet too far apart and it makes my walkouts horrible. This time I had my feet placed well.

Speed Pulls
385x6x1

Focused on getting tight in the bottom and driving my heels down and shoulders back. Hard to tell based on one speed rep, but see what you guys think:

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Box Squats against average bands
205x4x5

That was plenty tough. Focused on explosion. The hips were hit hard with that.

One Arm KB Swings
71x5x20

One thing is for sure, I've gotten a lot better at KB swings since I included them. Whether they've made me a better powerlifter is TBD.

And done. Today was a wrapped heavy day for the whole crew, so the squatting took FOREVER. That's how it goes, though. Could have taken over singles today, was good for 495 and 515 on my over singles at the very least, possibly reverse band 585 or so, but I didn't feel like wrapping again. I'll take a very heavy reverse band squat in two weeks or so. Deload next week for sure.
 
Solid work.

So...your under the category of milking breasticles...
 

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herderdude said:
My deadlift comes and goes, man. My technique is easily lost, and it takes awhile to find it again. It's the lift I have to work the hardest and the smartest to improve. Basically, I'm good for a PR every 6-9 months or so. I just gotta make 'em good when I get 'em.
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Hang in there big guy. I feel like I have zero technique right now after time off the big 3. Sucks. Well get it here soon.
 
Sean1332 said:
your under the category of milking breasticles...
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...wtf? Mine is under **** the police and 4 strict pullups +26 kipping pullups. Congratulations are in order to that guy for knocking out 30 pull ups with next to no upper body strength.
 
herderdude said:
...wtf? Mine is under **** the police and 4 strict pullups +26 kipping pullups. Congratulations are in order to that guy for knocking out 30 pull ups with next to no upper body strength.
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Well I have the combination of you, and milking tig ol bitties. I'm confused and aroused at the same time.
 
Sean1332 said:
Well I have the combination of you, and milking tig ol bitties. I'm confused and aroused at the same time.
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Those are some tig ol's. You might have to send me that link.
 
Awesome work and that's some big boy squatting there. You ever watch this? Invalid Link Removed
 
Bout to fall asleep so before I forget why I posted that link is I think your form looks really good at light weight, and if you really wanted to knit pick I'd say get the lever back a hair more, whether by dropping the ass a hair, torquing the shoulders, getting the chest up more, or just falling to the heels a hair more at start. Not really sure which way tbh. Just noticed some semblance in what you were doing to mike so figured it couldn't hurt to check his cues out if you haven't.
 
Nice work Herd. I like that deadlift set up better. Shoulders are more over your hips than the video you posted a couple weeks ago.

Some heavy squat work too. I think I would shrink ~3" walking out that much weight.
 
Thanks, Rob. I agree that it looks like my hips are high compared to my shoulders. I was definitely torquing on the bar (love that) and trying to "stretch" my arms longer. But I need to get on the heels more, chest up more. Just some little things. It's very different from my old style of shoving my hips under the bar and hanging on for dear life.

Cincy, that's what the hanging and reverse hypers are for lol. I might have to re-reference the Super D video on his day after squatting stuff. I could use some day after squatting lubrication.
 
I did the Super D post-squat routine today. It looks simple and easy, but it simply isn't. I did the stomps with a light band, next time I'll do them with an average. The 1min holds with the band around the knees were brutal. I feel pretty good now, though. We'll see how tomorrow feels.

Upper Body Circuit

Lateral raises x10
Front raises x10
Curls x10
Rear Delts x10
Rolling Tri x10

Three rounds of that for Pre-exhaust, then:

DB Shoulder Press/DB Chest Supported Row
60x3x12 for both.

And done. Nice easy day, pumped it up a little bit, got to say I did something, and didn't beat myself up.
 
capo180 said:
Post squat routine? Hmm. Might have to check that out.
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Check the youtube link a couple of pages back in this log. My hips feel pretty good, though my adductors are very sore. Probably would take a couple days off of lower body after doing it.
 
I was invited to be a guest lifter at a local college's unsanctioned PLing comp tonight (very unsanctioned). I feel honored and will oblige. I'll hit openers tonight and continue with the deload. Should be good. 515/345/495.
 
Sean1332 said:
Oh ****! This is your first step to becoming Pro
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Hahahahaha. One of the lifters asked me if I was a pro like five times. I couldn't say no emphatically enough.

It was a lot of fun, though. I was a lenient side judge on squats, called the guys up maybe 1-2" above parallel. Didn't want anybody getting hurt because I was a depth zealot at a meet where none of the participants knew what a legal squat was.

I went 475/345/500.
-The cheapo bar couldn't handle more than 475 on squat and those rubber plates weren't fitting it. 515 is a good opener.
-345 is too heavy of an opener on bench. I'll scale that back to 335, probably go 335/350/365.
-500 on deadlift the bar was slicker than owl shyte, so I set it down as I was cruising to lockout. Lockout was still slow, which sucks. I'm just lazy with the hips. Gotta retool in the offseason. 475 will be my opener.

Good day, back to the deload grind.
 
Anyone been watching Game of Arms on AMC? Tonight is the first episode I've watched and it's intense.
 
CountryLiftin said:
I've watched one or two episodes. Pretty decent. Which one did you see?
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Tonight's new one. Winner take all. The SHWs were between Bagent and Chaffee. They set it up so it was alternating left and right hands, first one to win two in a row won it all. After about an hour of them smashing each other, something like 36 rounds, they called it a draw.

Those ol boys are yoked. Wonder what they can bench. I saw a show of one of the Russian Super Cups where everybody competes in one lift, the Russian armwrestling champ snapped off like a 565 bench at 275.
 
That's nuts haha. Guys probably have pathetic dead and squat though unless they train them because the training is so specialized. I can see some carry over to bench but then again they need the form. Definitely some big guys. I liked how the one smaller guy killed the big dude from NY in the one episode. I need to catch up.
 
This an arm wrassling show I'm guessing?
 
Pullin and squattin, deload style in a bit. I'm going to try those Ukranian deadlifts today, see if I can unfck my form. I'm wayyy too late with the hips. I think I can maybe get myself 20lbs for this meet if I get the timing better. The next 20 weeks after that are gonna be all about block pull PRs and GM PRs. Enough is enough. Will update.
 
So, I hate deloads.

Squat
335x5x1

Deadlift (band around hips)
315x5x1

GM (high bar, narrow stance)
135x2x10

Oly Squat
225x2x10

Blah. Got the blood pumping. Didn't warm up or mobilize before. Took me about three sets with the bar to hit depth, I like the spring that built. You'll notice in the meet vids how I've crept my stance out wider. I like it there, I was sitting back more than I do on my wrapped stuff (or maybe not?) Can't really comment on the Ukranian Stallions, maybe it helped, maybe it didn't. Weight was light, volume was low.
 
Also, all of the low bar squatting is killing my elbows. Gonna hit up my hand band and give my shoulders the full workup before the rest of my squat sessions.
 
herderdude said:
Also, all of the low bar squatting is killing my elbows. Gonna hit up my hand band and give my shoulders the full workup before the rest of my squat sessions.
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Just to add, something that has been helping me manage the elbow is I start out a little wide with a Tony Gentlecore style false grip and only full out grip the bar on top sets. This way I only mange that position for a few sets.
 
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