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

Oooo stones.

Dunno what a SGHP is though...
 
NomZ said:
Oooo stones.

Dunno what a SGHP is though...
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Snatch grip high pull. I'm not very strong at stones, I don't think. The biggest stone we have is right around 200 pounds. I can shoulder it in one motion, but that's to be expected of a stone that weighs significantly less than I do.
 
herderdude said:
Snatch grip high pull. I'm not very strong at stones, I don't think. The biggest stone we have is right around 200 pounds. I can shoulder it in one motion, but that's to be expected of a stone that weighs significantly less than I do.
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Gotcha.Ya, you really need a heavier stone unless you're doing reps or circuits with that thing.
 
NomZ said:
Gotcha.Ya, you really need a heavier stone unless you're doing reps or circuits with that thing.
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I really do. I'll ask the gym owner, he's big on catering to the PL crew. I dunno if I should ask him for a stone when what I really want is a monolift, though...
 
herderdude said:
I really do. I'll ask the gym owner, he's big on catering to the PL crew. I dunno if I should ask him for a stone when what I really want is a monolift, though...
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Stones, walk out your squats unless you're a multi-whore.
 
NomZ said:
Stones, walk out your squats unless you're a multi-whore.
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I want my elite and to be on the platform at the Arnold, then you can call me a strumpet as much as you'd like! :D November I'll be full on multi-whoring in Columbia for the entire winter.
 
herderdude said:
I want my elite and to be on the platform at the Arnold, then you can call me a strumpet as much as you'd like! :D November I'll be full on multi-whoring in Columbia for the entire winter.
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Different strokes for different folks.


You gota an instagramski? Sean, Rob, and I are hearting each other and stufff.
 
I heart you guys IRL, what's instagram gonna do? I'll have my social media whore best friend to set me up.
 
I have an Insta but all I did was make it then do nothing. Oops. :o
 
My buddy showed me his IG. I'm probably going to get one now. He has iron mafia dudes giving him tips on his sumo. He also pissed Lilly off on there which I found funny.
 
3x3 Deadlifts

415x3 sumo RPE 7
435x3 conventional
465x3 convo RPE 7

Conventional Pin 2 Pulls (first time. love these!)
415x5
435x5
485x5

I'm not too awesome at those, but that will change.

BB Rows
225x10

Spent

Lat Pulldowns
Lightx3x10

Yates Pullovers
3x10

Poundstone Curls
Barx36,31,21,10

One Arm KB Swings
53# x40,30

And done. Those pin pulls WRECKED my lats. Training partner hit 525x3 from Pin 2, I don't feel my lower back would have held up. Hips did not feel up to the task of box squatting today, we originally planned on it but reneged. I'll do them squat day. Really happy with my choice of 465 on my top set, and my performance. Didn't get into position as well as I would have liked on reps one and two, but #3 was money.
 
bolt10 said:
I have an Insta but all I did was make it then do nothing. Oops. :o
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The main reason why right here, straight from phone to social media. I don't have to upload it to dropbox, download it, edit, then upload to youtube, then copy paste here.I guess Rob and Sean only get to see my vids now :(
 
Because I didn't ask my buddy about IG:

Herder pulls: Invalid Link Removed
 
herderdude said:
Conventional Pin 2 Pulls (first time. love these!)
415x5
435x5
485x5
And done. Those pin pulls WRECKED my lats. Training partner hit 525x3 from Pin 2, I don't feel my lower back would have held up. Hips did not feel up to the task of box squatting today, we originally planned on it but reneged. I'll do them squat day. Really happy with my choice of 465 on my top set, and my performance. Didn't get into position as well as I would have liked on reps one and two, but #3 was money.
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Good stuff kiddo.
You'll adapt, as you said and you do not get as used up pulling from floor all the time.
I think too, it teaches the hips to really gas up in that area at the dead start, so when you do go to floor, that pin spot is pretty well trained and you get that thrust out over the knees.

Nice #456 trips too bud...!
 
Nice pulling Justin! Where does pin 2 come up to on your leg?
 
CountryLiftin said:
Nice pulling Justin! Where does pin 2 come up to on your leg?
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I'd say high-to-mid shin, not quite the bottom of the knee. Plates 4-6" off the ground. The bar is really dead on the pins, so there's a slight delay while you build up tension, then it goes.
 
herderdude said:
I'd say high-to-mid shin, not quite the bottom of the knee. Plates 4-6" off the ground. The bar is really dead on the pins, so there's a slight delay while you build up tension, then it goes.
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I know what you mean. That's the rack pulls I've been doing lately. It really sucks because you get the weight all at once. Haha. I think mine might be from the 3rd hole but then all racks are different too. I'll have to try a little lower.
 
CountryLiftin said:
I know what you mean. That's the rack pulls I've been doing lately. It really sucks because you get the weight all at once. Haha. I think mine might be from the 3rd hole but then all racks are different too. I'll have to try a little lower.
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Yeah, these are Westside racks, so the pins are pretty standardized. Pin 2 is good for ME or RE assistance in accordance with the Westside manuals. You can get up to 10% over your 1RM from the floor, and that's what Louie recommends as the most one should go.
 
5x5 Bench Day

295x5x5 last set RPE 7

Nailed it. Played with my grip, max legal was too wide, middle finger on the ring seemed to be the best. I used middle on the ring for three sets. That's a volume PR by a long stretch, and it felt GOOD. But it was brutal, and it took a toll.

Max Legal 1-board
320x2x6

Maybe could have gotten another set of 6, maybe not.

DB Incline Press (15 degree)
60x2x60"

Got it! Pace was very slow for these, 12 reps each set. Definitely easier than the swiss ball. I earned the right to go up to 70s next session.

DB Chest Supported Catback Row
90x2x10 PR next time I need to hold at the top.

Rear Delt Destroyer x1

Facepulls
3x10

Banded Tricep Pressdown
Lightx2x20

Hoff Press
65+minix 2 x8 skullcrushers/8 CGBP/8 JM

And done. This was a tough session. I like the way the offseason program is set up. Some days you have a lot of energy to focus on assistance, other days, it's all about the main movement. 5x5 SSB are going to suck, but not NEARLY as much as 5x5 pulls will suck. Should be a fun week. Thankful for a deload next week.

For those of you keeping score at home, I backtracked from October 25th and last week was Week 4 of the offseason program.
 
Sean1332 said:
Always imPRESSed with your pressing
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HaHA! Well played! I'm trying, man. It's time to get up in the stratosphere with it. Honestly, I hope to get very very strong on it and make huge progress just so I can scrape a 5-10lb PR, considering I'm dropping a class for the next meet.
 
jimbuick said:
What are you doing for training again? I can't keep up with this log lol....
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Hahaha yep, I'm all over the place. I'm doing Brian Carroll's 10/20/Life offseason program. I'm going to analyze my programming leading up to May more closely to see if I can replicate that as I get closer to meet time. Not sure if I want to do 10/20/Life, Cube Kingpin, or what 10 weeks out.

I knew I wanted an offseason-type program to follow since I'll have a decent amount of time off before October. I've only been on it for four sessions, but I liked the initial week of 3x3 where I had good energy for weak point training, and today's 5x5 gave me a good volume PR, so I like it so far.
 
herderdude said:
Hahaha yep, I'm all over the place. I'm doing Brian Carroll's 10/20/Life offseason program. I'm going to analyze my programming leading up to May more closely to see if I can replicate that as I get closer to meet time. Not sure if I want to do 10/20/Life, Cube Kingpin, or what 10 weeks out.

I knew I wanted an offseason-type program to follow since I'll have a decent amount of time off before October. I've only been on it for four sessions, but I liked the initial week of 3x3 where I had good energy for weak point training, and today's 5x5 gave me a good volume PR, so I like it so far.
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Thats what I thought you were doing.
 
5x5 Beltless Sumo Deads,

Reader beware: This is some hateful stuff.

385x4x5
385x6 whoops on rep count.

You'll see the video. The video is not a good indicator of how the day went, as that was the easiest set of the day. I thought I was going to barf after set 3. Hips weren't all there today structurally. If I had known, I would have worn briefs. Possibly will wear briefs for squats this weekend.

SSB Low Box Squat against lights (13" I believe)
225x6 narrow
275x5 narrow
275x4 wide

Narrow box squats to a low box, straight out of the EFS deadlift manual. Holy damn, they suck. Not really sure how to do them, so I tried to keep vertical shins and spread the floor. The forward lean was insane on these, and they HURT. Wide ones were not feeling good today. Knees were swimmy and forward, and my stance was a little too wide for me.

Dimels against lights (underfoot)
155x2x20

Farmers (with straps, because I am a wimp)
175x1 full lap (maybe 60 yards?)
175x1.5 laps

Backward Prowler drag
Prowler+180x2x1 lap

And done. Hamstrings are fried, hips are smashed, back pump, all of it. I'll upload the pulls and the box squats.
 
And the video:

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That SSB session looked brutal. Shins stayed straight up and down. That must have been hard pushing the SSB back up since you had the torso lean. Awesome session.
 
rob112 said:
That SSB session looked brutal. Shins stayed straight up and down. That must have been hard pushing the SSB back up since you had the torso lean. Awesome session.
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Oh, buddy. It was brutal. I see now how it carries over to the deadlift.
 
SweetLou321 said:
Try to get your back angle a little more upright on those sumo pulls. Good job man.
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I'll definitely work on that. I'm not limber at all right now, and my setup wasn't consistent. The pulls as a whole were very inconsistent.
 
Straps on farmer walks? So much disappoint.
 
Sumos were fast but you have a lot of back play you could straighten out as said above, that'd put you in a better position.

Not sure if this is what you'd want, but letting the knees travel forward would eliminate a lot of that forward lean.
 
NomZ said:
Sumos were fast but you have a lot of back play you could straighten out as said above, that'd put you in a better position.

Not sure if this is what you'd want, but letting the knees travel forward would eliminate a lot of that forward lean.
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Really? I had always thought I needed vertical shins. When my upper back is tight, I stay forward of the bar and can't quite get my hips in as well. The loose upper back lets me start with higher, closer hips (I feel). However, I had moderate success with the cue of pulling back instead of up, so I'll try it with a tight back next time I pull sumo.
 
herderdude said:
Really? I had always thought I needed vertical shins. When my upper back is tight, I stay forward of the bar and can't quite get my hips in as well. The loose upper back lets me start with higher, closer hips (I feel). However, I had moderate success with the cue of pulling back instead of up, so I'll try it with a tight back next time I pull sumo.
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Sorry, knees forward in the SSB squat.

But yes , that's something Dan mentioned to me: pull back, not just up as you need to be behind the bar.
 
NomZ said:
Sorry, knees forward in the SSB squat.

But yes , that's something Dan mentioned to me: pull back, not just up as you need to be behind the bar.
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Yeah, I'd never done them, so I figured I would just pretend it was a regular box squat except my stance was narrow. I'd bet most people wouldn't have the leverages to perform the lift the way I did, but I can't say that for sure.
 
herderdude said:
Really? I had always thought I needed vertical shins. When my upper back is tight, I stay forward of the bar and can't quite get my hips in as well. The loose upper back lets me start with higher, closer hips (I feel). However, I had moderate success with the cue of pulling back instead of up, so I'll try it with a tight back next time I pull sumo.
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Just need to open the hips up more which will allow for a better starting point.
 
Fluff and Buff

Bamboo Bar
145x3x8

Heavy. Still getting better at these. Hopefully it's a carryover type of better.

Lateral Delt Destoyer x1

Rear Delt Destroyer x1

Swiss Bar Seated OHP
1 plate x10
1 plate+10s x10
Empty bar + miniband run under the seat x10
25s+mini x5

Saw a couple Jimmie Pacifico videos where he was OHPing against bands, so I gave it a swing. Forces you to be fiercely explosive and really hits the delts. I moved the seat low out of fear, it hit hard right before lockout. Next time I'll move the seat up so it hits harder closer to where I stick on OHP.

Pendlays
205x3x6

That's a good weight.

Rolling Tri
30x12
35x12
40x7
35x8

Axle Bar Curls
75x15,12,10,8

Vogelpohl Rows
3x15

BSS with KBs in front rack
88x3x8

Not as awful as BSS usually are.

20min LISS Elliptical. Knee doesn't like the elliptical, so we'll try something else for low intensity conditioning.

All told, the session before the BSS took about 90min. Then I did some coaching and decided my hips needed the BSS and my waistline and wind needed the LISS. So I was there a long while, but I was moving fast for most of the session.
 
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