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

LizKing531 said:
"so you think you can squat" on elitefts show it....right?
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IIRC, they show a box squat and not necessarily a low bar squat. I know that some multiply guys don't like to spend a considerable amount of time teaching low bar because it's something you can't do in gear.
 
Rodja said:
IIRC, they show a box squat and not necessarily a low bar squat. I know that some multiply guys don't like to spend a considerable amount of time teaching low bar because it's something you can't do in gear.
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Ah - yeah you're right - trying to think of what vid I saw that in then...
 
Platform : The Squat - Bar Position: Invalid Link Removed
 
great video, love rippetoe. another one that really helped me was (can't post links yet) is "HOW TO LOW BAR SQUAT CORRECTLY: Proper Form for Building Muscle + Strength" on youtube.
 
Glad to see you low barring again and on Instagram too!
 
Recovery/Conditioning Day

Super D Post Squat Routine

Rev Hyper
BWx3X10 slow and deliberate

Single Arm Axle Curls
Barx3x12

Gotta keep the elbow happy after low bar squats.

Bench Test w/275
Elbow is happy for now.

Backward Sled Drag
2 Trips of 150ft. Quad burn

So now my quads hurt to match the rest of my body.

Heavy upper tomorrow, I'm thinking five doubles of banded seated shoulder press, shirt work in some capacity, heavy assistance being CG incline, and then smashing upper back, delt raises, and triceps. It's time to pour everything into 480 single ply at 220.
 
herderdude said:
Recovery/Conditioning Day Super D Post Squat Routine Rev Hyper BWx3X10 slow and deliberate Single Arm Axle Curls Barx3x12 Gotta keep the elbow happy after low bar squats. Bench Test w/275 Elbow is happy for now. Backward Sled Drag 2 Trips of 150ft. Quad burn So now my quads hurt to match the rest of my body. Heavy upper tomorrow, I'm thinking five doubles of banded seated shoulder press, shirt work in some capacity, heavy assistance being CG incline, and then smashing upper back, delt raises, and triceps. It's time to pour everything into 480 single ply at 220.
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I've had my share of elbow/bicep woes. It sucks.
 
liftandswim said:
I've had my share of elbow/bicep woes. It sucks.
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Yeah, never crippling, but always hampering. I have tight pecs which bothers the hell out of an old yard grappling injury in my elbow, and the pain usually carries over to bench day.

I imagine it won't bother me this week since I didn't squat too heavy and it's only my first week back at it. Well see how it progresses.
 
herderdude said:
Yeah, never crippling, but always hampering. I have tight pecs which bothers the hell out of an old yard grappling injury in my elbow, and the pain usually carries over to bench day. I imagine it won't bother me this week since I didn't squat too heavy and it's only my first week back at it. Well see how it progresses.
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I ordered mark bell's compression cuff to start wearing when I squat low bar and bench. Should be here any day now. I'm hoping it'll help some.
 
liftandswim said:
Pain in the ass, how? Just to get on and off?
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Yeah. I just think there's better options out there. None as cheap though. I started wearing my girlfriends titan knee sleeves over my elbows while squatting and that helps a lot. I still sometimes wear the slingshot cuffs while benching though.

I'm talking about the blue ones btw. Never tried the red.
 
PumpHouse said:
Yeah. I just think there's better options out there. None as cheap though. I started wearing my girlfriends titan knee sleeves over my elbows while squatting and that helps a lot. I still sometimes wear the slingshot cuffs while benching though. I'm talking about the blue ones btw. Never tried the red.
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Ah, I see. Yeah I'll see how it goes. Worst case scenario I spring for some rehband elbow sleeves, but for $18.99 I figured I try these first.

Sorry for the hijack herder.
 
I gotta get going on some of that conditioning stuff that you mention.. Wish I had a sled or something. I think just doing 50-100 yard sprints would be helpful. Better than the nothing I do now.
 
Bench Day

Didn't have much time to work, so I got right to it.

Bench
315X3
335x2 2 board
365X2 2 board PR
Shirt
405X3 float
460X3 2 board PR

Didn't feel tip top, but still hit great numbers. Hope to continue to improve in the coming weeks.
 
Then I walked nine holes. That was brutal. Primanti Brothers to offset the cardio.
 
Upper assistance day

Axle Push Press
185X2x2
205X2x2
225X2

CG Incline Press (2 board)
225X3x8

Axle Floor JM with Chain
165+60chainx3x8

Deadlifts
425X4x3

Trying to lead with my back and be more violent off the floor. Hit and miss. It's just going to take time. My hams had nothing to give today. I also need to be more disciplined in my lockout in training.
 
Posterior Chain Day

Snatch Grip Stiff Leg Deadlift into Hang High Pull
155X5x5

Snatch Grip Stiff Legs
245x5x5

Kept struggling to find a good height. I prefer 2" blocks now.

Suspension Strap Fat Man Rows
2X12

McGill Pullups x10

Chest Supported Row
80X2x8

KB Swings
71x8x20 Volume PR

Need to get back to the kb swings in the worst kind of way. I surprised myself with how much I got done, as it was a pretty leisurely day. Next time, I'll turn that combo move I started with into a small complex. Should work better that way.
 
Post more stuff on Instagram pheg.
 
herderdude said:
Posterior Chain Day Snatch Grip Stiff Leg Deadlift into Hang High Pull 155X5x5 Snatch Grip Stiff Legs 245x5x5 Kept struggling to find a good height. I prefer 2" blocks now. Suspension Strap Fat Man Rows 2X12 McGill Pullups x10 Chest Supported Row 80X2x8 KB Swings 71x8x20 Volume PR Need to get back to the kb swings in the worst kind of way. I surprised myself with how much I got done, as it was a pretty leisurely day. Next time, I'll turn that combo move I started with into a small complex. Should work better that way.
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Wish my gym had heavier kettlebells. We have up to 45lbs., lame
 
herderdude said:
Look man, You can't just expect me to be an instagram superstar on day one like you!
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I may have more followers than you and Sean combined, but I only have like 6 posts.
 
Sean1332 said:
Because you produce fine women in your gym. Mine is videos of me with belly sweat soaking through my shirt.
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There's a demand for that Sean and Herder, you never know.

Most of my followers are from my female clients who have like 5k followers.
 
Speed Bench

185+120bandx9x3 (3 grips)

Quick pace set to set. Everything moved well, groove was solid. I'm happy with it.

CG Incline
245X2x5
275X4 PR

Had a different spotter than usual, he might've been giving me assistance. We will know for sure if I don't get a new PR on this for awhile.

Kroc Rows
115X20,16

Delt Destroyers (lateral and rear)

Hoff Presses x2

Used all my energy today. Also, my shoulder joints are a tad sore from gripping too close on benches and inclines. They'll be fine. Enjoyed this session, it was a good one.
 
Skwaats

Work up to a top set of 5.
365X5 RAWWW
405x6 belt only, RPE 8.5

Big no wraps PR, by two reps. Form's not perfected yet, but I was a lot more comfortable today and I felt very strong.

GHR/Banded Wall Sits
BWx3x8/2x what felt like an eternity

Didn't have much time today, so I didn't get to repeat 405. I would have liked to see how much my PR set took out of me.
 
Also, did a Super D inspired kettlebell gut mash before squatting today. I really liked how it worked. My warm-up sets were fairly wide for me, and I was hitting depth comfortably (relatively speaking). I must have released my psoas.
 
KB gut mashing.......it is such a love hate relationship. :o
 
Nice squats, Dude.

I gut mashed today due to your gut mashing. I <3 gut mashing.

Give that psoas stretch the Rodja posted a try. Same as the hip flexor stretch and you can add in a band distraction like KStarr/SuperD. Just internally rotate the down leg, contract glutes, extend and externally rotate arms, and extend wrists.
 
Sean1332 said:
Nice squats, Dude.

I gut mashed today due to your gut mashing. I <3 gut mashing.

Give that psoas stretch the Rodja posted a try. Same as the hip flexor stretch and you can add in a band distraction like KStarr/SuperD. Just internally rotate the down leg, contract glutes, extend and externally rotate arms, and extend wrists.
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I'll have to do that. I'm horribly tight in the hips these days. The gut mash was amazing and I rolled the KB on my hip flexor as well.
 
So, Benni pulled 1016 today...
 
Eddie Hall too, but dropped the bar in a derp moment.
 
Sean1332 said:
Nice squats, Dude.

I gut mashed today due to your gut mashing. I <3 gut mashing.

Give that psoas stretch the Rodja posted a try. Same as the hip flexor stretch and you can add in a band distraction like KStarr/SuperD. Just internally rotate the down leg, contract glutes, extend and externally rotate arms, and extend wrists.
Click to expand...

Link please?
 
Tried to bench a couple times this weekend, couldn't nail it down. Those inclines with too close of a grip really did a number on my shoulders. So today after trying to work up:

Combine Bench
225X18

JMs
95x3x12

Good time to jump on the JM reset bandwagon. I was letting my elbows drift toward the floor too much at 185.

BB Curls
65x3x20
65x16

Vogelpohl Rows
Lightx3x15

And done. At the very least, I have a big upper body pump from all of the reppage. I'll hit speedy benches this week, also switching to more elbow friendly squatting until after the 6th
 
Should mention also that sleeping on a couch and trying to ride a stand-up jetski for the first time in four years is not conducive to having good days in the gym. But the mini vacation was needed, so I'll take the tradeoff.
 
Beast. Sounds like a good weekend too.


Sick of my fishing pictures on IG yet? Lol
 
Squat Day!

Box Squats against greens
275X2 belt only (good weight for raw speedwork)
Add preds
365x11x2
Add wraps, remove box
405X1

Filling out my briefs more lately, weight is 235. Hard to groove and make it to the box in briefs today, even though I was really dialed in raw. Held the bar high today. Super easy on my shoulders and elbow.

Free squat in briefs was weird. We'll leave it alone.

Pull against greens underfoot
385x2 singles
Woof.
Straight weight
385X2,4

Finally made some headway speeding up my setup and spending less time in position. I've been thinking too much of late, which always puts my pulls in the crapper. That's all I had time for, Might pull again tomorrow.
 
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