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

Sean1332 said:
I'll give them a shot with the snatch grip. I tried the deficit after seeing Rubish do it and like you: didn't get **** out of it.
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Yeah. When I row, I usually pull very low. All I felt was poor leverage the first time out. I still pulled low tonight, but the wide grip made it an upper ab touch instead of a belt line touch. Rounded my upper back, got my hips lower and torso more upright. Had to think about using the catback motion to get the lighter weight off the floor instead of teeter totter hip leverage, if that makes any fkin sense.

I'm pretty fortunate to have enough time under the bar that I can dick around for a set or two and have my positioning and M/M connection totally figured out for what I want out of my assistance work.
 
I've been trying to figure out exactly what you changed in your pull form but I haven't been hanging around enough.
 
CountryLiftin said:
I've been trying to figure out exactly what you changed in your pull form but I haven't been hanging around enough.
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Well, in December it was loose, round upper back, high hips, start movement by sitting down and shoving hips forward.

Then to correct it, I went tight, flat upper back, lats locked down, bar smack against my shins, sit back, not down, into position, hips high, lead with upper back somewhat, engage hips earlier in movement.

Now, it's loose upper back, bar over the second-to-last ringlets on my Chucks, grab bar, sit down into position with a lot more tension and a lot lower hips, explode with the upper back, then through the heels, then fire hips forward, all in quick succession.

From the outside, all it looks like is that I got my hips a little lower, but a lot has changed in recent months. Now I've got to keep this up until it's second nature.
 
That last one sounds a bit like how I feel I pull. You're right though things look a lot different than they feel to you at times. You got it right on now though. Bar tight on the shins is a no no for me too. And it's almost as if I initiate the pull by dropping the hips down and load quads(?) As I pull with the upper then drive the hips through the finish. It's hard to explain in words to me it's a pattern of feelings and movements that's almost instinctive.
 
CountryLiftin said:
That last one sounds a bit like how I feel I pull. You're right though things look a lot different than they feel to you at times. You got it right on now though. Bar tight on the shins is a no no for me too. And it's almost as if I initiate the pull by dropping the hips down and load quads(?) As I pull with the upper then drive the hips through the finish. It's hard to explain in words to me it's a pattern of feelings and movements that's almost instinctive.
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I used to initiate the pull by dropping as well, but I think the timing is so finicky and it leaves a lot of tension on the table. I've been able to get much tighter by making sure I get down there all the way before I initiate.

True on the instinct. I'm of the mindset that if you have to think about what you're doing on a PR attempt, you're probably not gonna make the lift. I've still got a lot of work to do on it, for instance I think my 523 was a much better effort than my 551, but it's very encouraging that it all came together so quickly.
 
I put a question because its not a drop. It's more like a transfer of weight to my hips while maintaining tension. I don't know how to describe it. But yes. Exactly. We always have room to improve form in training then let it shine later
 
herderdude said:
I used to initiate the pull by dropping as well, but I think the timing is so finicky and it leaves a lot of tension on the table. I've been able to get much tighter by making sure I get down there all the way before I initiate.
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This is exactly what the guys have been tell me. NowI get my upper back tight get down to the bar then pull everything in and tight, before I was just bending over pulling slack out then kneeling down then trying to get tight which was pulling my shoulders forward

Totally agree on mind set has to be there to accomplish anything in lifting and life
 
Heavy Bench Day

Work up work up

315x1 good
Add 2 board
365x1 smoked
Remove 2, add maddog
405x1
Remove maddog, add Super F6
425x1 float (one board, half board, somewhere in there)
465x squish

Welp, that shirt will need a little work. Lamonster hit a 405 in the F6, that was focking awesome. As well as 365 moved off of the 2, I think I'll be able to take a crack at 380 or so next Sunday. I'll be able to springload more as I get below the 2, so I'll get good pop.

Axle Bar Single Arm Preacher
3x12

Swiss Bar Hoff Press
Bar+monster mini under bench x2x8/8/3

Swiss bar makes this HARD. Especially on the boobies. I'm going to be doing a lot of repping with that bar, it should be good.

Low Cable Row/Facepull
3x12/3x10

And done. Decent sesh. Should be able to ride the wave for one more week.
 
Rodja said:
What's a Hoff Press?
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Picked it up from Super D. They use a seven foot EZ curl bar, but you rig up some minibands under the bench, put maybe 65lbs on the bar, and do 8 skullcrushers, 8 CGBP, and then 8 more skullcrushers. If it gets too hard on the second set of skullcrushers, I switch to JMs. I've done them with both the straight and Swiss bar as well. They annihilate your triceps.
 
Just read through your thread and watched like all your videos. You are my facking hero man haha but seriously great work man you're a rare breed.
 
liftandeat said:
Just read through your thread and watched like all your videos. You are my facking hero man haha but seriously great work man you're a rare breed.
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Thanks and welcome, man!
 
Did some box squatting and pullin and KB swings today. Good day, fun day.

SSB Box Squats
Work up to 2 plates
Add Metal Pro briefs (very tight these days)
3ppsx3
3 and a half ppsx3
4ppsx2
4 and a 10x2

And Lamonster took 475 (bar was 65) and I decided not to. 445 was damn speedy, but there was a ton of pressure and I didn't really feel like going any heavier.

Sumo Pulls in briefs
Worked up to 405x1
Knee was bugging me out that wide, so I shut it down.
Switched to conventional beltless
455x1
510x1 beltless PR

KB Swings
106lb x 30,25,16

Sumo Shrugs a la Brian Carroll
205x3x12

I like these, will be including them.

Leg Ext/Leg Curl superset
3x15/15

Good session. 510 was smooth. I'm confident I could have doubled it. Looks like the finances will not be in order for this weekend's meet, so I'm not sure what I'll be doing.
 
106lb KB swing for 30 reps, dafuk?
 
herderdude said:
Did some box squatting and pullin and KB swings today. Good day, fun day. SSB Box Squats Work up to 2 plates Add Metal Pro briefs (very tight these days) 3ppsx3 3 and a half ppsx3 4ppsx2 4 and a 10x2 And Lamonster took 475 (bar was 65) and I decided not to. 445 was damn speedy, but there was a ton of pressure and I didn't really feel like going any heavier. Sumo Pulls in briefs Worked up to 405x1 Knee was bugging me out that wide, so I shut it down. Switched to conventional beltless 455x1 510x1 beltless PR KB Swings 106lb x 30,25,16 Sumo Shrugs a la Brian Carroll 205x3x12 I like these, will be including them. Leg Ext/Leg Curl superset 3x15/15 Good session. 510 was smooth. I'm confident I could have doubled it. Looks like the finances will not be in order for this weekend's meet, so I'm not sure what I'll be doing.
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Glad you're still getting something from my old briefs.
 
Rodja said:
Glad you're still getting something from my old briefs.
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So am I, though I've nearly fatted myself out of them! I had to roll up the legs an inch to enable my knees to get out. I think I could get a 500lb high-hipped mostly back-driven sumo pull out of them as well. I don't want to get much heavier than I am now, so I should be able to keep using them.

The main thing about those Metal Pros is how GREAT my hip joints feel after I get done with squatting in them. But my loose Preds are much more supportive. I'd recommend giving them a try sometime.
 
NomZ said:
I do half that weight and thought my PC was strong....
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They weren't the snappiest reps, swung them up to my lower pecs. I read a few articles on how to do them better when I got started out.

I credit them and my better wraps for how much my squat and deadlift have improved in the last couple months. Hammering away at the biggest KB in the gym 2-3x/wk for about a hundred reps left my glutes and hams sore almost every day since March. I couldn't sit down (or really stand up) after my sets.
 
herderdude said:
So am I, though I've nearly fatted myself out of them! I had to roll up the legs an inch to enable my knees to get out. I think I could get a 500lb high-hipped mostly back-driven sumo pull out of them as well. I don't want to get much heavier than I am now, so I should be able to keep using them. The main thing about those Metal Pros is how GREAT my hip joints feel after I get done with squatting in them. But my loose Preds are much more supportive. I'd recommend giving them a try sometime.
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After seeing tons of Phenom shirts, I'm thinking about picking one of those up soon.
 
Rodja said:
After seeing tons of Phenom shirts, I'm thinking about picking one of those up soon.
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You mean the Super Duper Phenom? I agree, every meet I've been to, it's like 60-70% SDP. Lexen is almost exclusively SDP (probably a sponsorship I don't know about) a couple at The Compound, and I've seen one or two people use them up here. Seems like my area is all about the single ply benching, though. Lots of Rage X's.
 
herderdude said:
You mean the Super Duper Phenom? I agree, every meet I've been to, it's like 60-70% SDP. Lexen is almost exclusively SDP (probably a sponsorship I don't know about) a couple at The Compound, and I've seen one or two people use them up here. Seems like my area is all about the single ply benching, though. Lots of Rage X's.
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They have multiply Rage X shirts. Yeah, the SD Phenom. My shirt has pretty much hit the end of the road and I'm starting to look around now.
 
Rodja said:
They have multiply Rage X shirts. Yeah, the SD Phenom. My shirt has pretty much hit the end of the road and I'm starting to look around now.
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Overkill has a beastly shirt. I got to try a 3 ply arm and 2 ply chest. Barely touched 545 to a 2 board then did 2 fast and easy reps. Makes my jack shirt seem like a joke.
 
SweetLou321 said:
Overkill has a beastly shirt. I got to try a 3 ply arm and 2 ply chest. Barely touched 545 to a 2 board then did 2 fast and easy reps. Makes my jack shirt seem like a joke.
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I always hear amazing things about Overkill equipment, though I haven't seen much if any of it in action.
 
herderdude said:
I always hear amazing things about Overkill equipment, though I haven't seen much if any of it in action.
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A lot of the bench only dudes were using them. I've used their wrist and knee wraps. They're an odd wrap in that they're very stretchy, but caste like in terms of support.
 
Rodja said:
They have multiply Rage X shirts. Yeah, the SD Phenom. My shirt has pretty much hit the end of the road and I'm starting to look around now.
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Has it loosened up/worn out or are you thinking you're ready for a stronger shirt? I'm sure you're ready for a stronger shirt anyway. The Rage X's I see around here are all closed back single ply. A gym an hour north of me is all over the WABDL rankings, including the #1 single ply bench in the country at 242 last year. He also hit 775 single ply last year in an unsanctioned meet. Dude is a perfectly built benching machine.
 
herderdude said:
Has it loosened up/worn out or are you thinking you're ready for a stronger shirt? I'm sure you're ready for a stronger shirt anyway. The Rage X's I see around here are all closed back single ply. A gym an hour north of me is all over the WABDL rankings, including the #1 single ply bench in the country at 242 last year. He also hit 775 single ply last year in an unsanctioned meet. Dude is a perfectly built benching machine.
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The shirt is worn out; I've had it for two years and I got it used. I'd like to try a new shirt, but I know I don't like the Rage X. I need more chest support more than arm support. I've tried two of them: both open back and one grid stitched. I felt like they were folding me the entire time.
 
herderdude said:
I always hear amazing things about Overkill equipment, though I haven't seen much if any of it in action.
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Saw a bunch of their guys compete back in November or last year at relentless Detroit. They were beasts and the gear looked painful. And as I have used it. It is the most brutal gear to be in. Several 1000lb squatters in overkill and big benches and pulls too.
 
Rodja said:
The shirt is worn out; I've had it for two years and I got it used. I'd like to try a new shirt, but I know I don't like the Rage X. I need more chest support more than arm support. I've tried two of them: both open back and one grid stitched. I felt like they were folding me the entire time.
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Jack or overkill would be my suggestion. Probably go 2 ply arm and 2 ply chest if using overkill. They are built to you so it will fit.
 
Rodja said:
How much difference do you think it makes with an extra ply on the sleeves?
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It would be more forgiving to be in and use. The extra ply will really give a lot of power threw the whole lift and into the lockout. The shirt is built to you so it carries you the whole time. The only issue with the 3 plus arm is its tight and doesn't stretch much. My arms were going to sleep and took 30min to get on and at relentless many guys took their shirt off between warm ups and attempts due to this reason. If you need the lockout help and power for huge lifts and to not lockout soft I'd go 3 ply.
 
Rodja said:
The shirt is worn out; I've had it for two years and I got it used. I'd like to try a new shirt, but I know I don't like the Rage X. I need more chest support more than arm support. I've tried two of them: both open back and one grid stitched. I felt like they were folding me the entire time.
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Rage Xs definitely want to fold you so hard. They're not for everyone and I'm pretty sure they're not for me, either. I would go with an Overkill or an SDP if I were you/had unlimited funds.
 
SweetLou321 said:
It would be more forgiving to be in and use. The extra ply will really give a lot of power threw the whole lift and into the lockout. The shirt is built to you so it carries you the whole time. The only issue with the 3 plus arm is its tight and doesn't stretch much. My arms were going to sleep and took 30min to get on and at relentless many guys took their shirt off between warm ups and attempts due to this reason. If you need the lockout help and power for huge lifts and to not lockout soft I'd go 3 ply.
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Probably just stick to doubly ply then. I'm all for going far with gear, but not to that point of losing circulation.
 
herderdude said:
Rage Xs definitely want to fold you so hard. They're not for everyone and I'm pretty sure they're not for me, either. I would go with an Overkill or an SDP if I were you/had unlimited funds.
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Sdp stretch so fast though. So many obb guys burn threw these shirts and the carry over from what I can see is sub par unless you are an elite guy pr get the thing super tight.
 
Rodja said:
Probably just stick to doubly ply then. I'm all for going far with gear, but not to that point of losing circulation.
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It was the brutal thing I have ever been thru. Had bruises for 2 Weeks after using it. Really jacked me up. Amazing carryover though.
 
SweetLou321 said:
It was the brutal thing I have ever been thru. Had bruises for 2 Weeks after using it. Really jacked me up. Amazing carryover though.
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I'm not strong enough on my bench yet to get full use of it. I'm leaning towards getting one since it's a good price and customized.

What's the shelf life of a Jack shirt, IYO?
 
SweetLou321 said:
Sdp stretch so fast though. So many obb guys burn threw these shirts and the carry over from what I can see is sub par unless you are an elite guy pr get the thing super tight.
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I actially talked to Brandon Lilly about equipment last year at Train With a Juggernaut and he was of the opinion that the two ply SDP was a subpar shirt, but the three ply SDP is the balls.
 
Rodja said:
I'm not strong enough on my bench yet to get full use of it. I'm leaning towards getting one since it's a good price and customized.

What's the shelf life of a Jack shirt, IYO?
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I used it for one meet cycle and one.meet. it feels the same as when I bought it. I got 190lbs carry over from without jacking the collar at all. 3 ply chest so I'd say it'll last a long time. Just get the seems reinforced and you should get at least 3 meets out one shirt if not more depending on how much you bench and jack it. I expect to get 4-5 meets out of this shirt unless I switch shirts.
 
herderdude said:
I actially talked to Brandon Lilly about equipment last year at Train With a Juggernaut and he was of the opinion that the two ply SDP was a subpar shirt, but the three ply SDP is the balls.
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The two ply is as far as I have seen sub par and stretches put fast. Usually one to two meet lift span tops. One guy here has a 3 ply sdp and its amazing with carryover. Doesn't wear out fast and broke his arm. That's a good.shirt lol
 
Gotta get them bones stronger! Lol
 
SweetLou321 said:
I used it for one meet cycle and one.meet. it feels the same as when I bought it. I got 190lbs carry over from without jacking the collar at all. 3 ply chest so I'd say it'll last a long time. Just get the seems reinforced and you should get at least 3 meets out one shirt if not more depending on how much you bench and jack it. I expect to get 4-5 meets out of this shirt unless I switch shirts.
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Thanks. It's hard to get good feedback on the Jack shirts.
 
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