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

SweetLou321 said:
Good job on the squats man. I wish i could touch a box or hit parallel with anything under 550 in my briefs lol
Click to expand...

Hahaha I bought them big on purpose so I could learn to squat in them. My other sets, my pelvis was rolling under, this was my last set and the only one where I maintained an arch. Glad they looked good, that was a bit of a struggle.
 
herderdude said:
Hahaha I bought them big on purpose so I could learn to squat in them. My other sets, my pelvis was rolling under, this was my last set and the only one where I maintained an arch. Glad they looked good, that was a bit of a struggle.
Click to expand...

I have watched a bunch of box squat videos and most of the westside ones seem to have the pelvis roll some.
 
SweetLou321 said:
I have watched a bunch of box squat videos and most of the westside ones seem to have the pelvis roll some.
Click to expand...

I'm seeing the same thing. Heading to South Carolina next week for a short trip, so I'll have the guys at the compound straighten anything they see out. That was partly why I took so many reps in my briefs today, to get it figured out.
 
herderdude said:
I'm seeing the same thing. Heading to South Carolina next week for a short trip, so I'll have the guys at the compound straighten anything they see out. That was partly why I took so many reps in my briefs today, to get it figured out.
Click to expand...

Id love to see some videos of their opinion of the proper box squat. I never get the same opinion twice. Even jo and brian have different ones lol
 
SweetLou321 said:
Id love to see some videos of their opinion of the proper box squat. I never get the same opinion twice. Even jo and brian have different ones lol
Click to expand...

Last time I was there, I kept everything tight on the box while others released their hips and/or rolled under. From what I saw, they let that be. Their main coaching points were a good unpack, keeping head position, and "stay away from your knees" for me in particular.
 
herderdude said:
Last time I was there, I kept everything tight on the box while others released their hips and/or rolled under. From what I saw, they let that be. Their main coaching points were a good unpack, keeping head position, and "stay away from your knees" for me in particular.
Click to expand...

Ah ok. I release my hips personally which looses some arch but i dont round under. Brian used me for a video he is making on how to box squat and said that was correct. Amd that is how westside teachs it and louie even showed laura doing it amd said it was perfect form. So i have zero idea anymore.
 
SweetLou321 said:
Ah ok. I release my hips personally which looses some arch but i dont round under. Brian used me for a video he is making on how to box squat and said that was correct. Amd that is how westside teachs it and louie even showed laura doing it amd said it was perfect form. So i have zero idea anymore.
Click to expand...

I'm with you, man. I just sit on the box quickly, land softly and then try like he'll to get the **** up off of it, personally lol
 
Rodja said:
Good lord. How tight are your briefs?
Click to expand...

Very tight. I had them altered to fit like a glove. Same with my dl suit. I have been using an ace suit straps down (which i pull in) while my briefs were being altered. It is a size 50, i wear a size 56 over briefs if that gives you an idea on tightness.
 
SweetLou321 said:
Very tight. I had them altered to fit like a glove. Same with my dl suit. I have been using an ace suit straps down (which i pull in) while my briefs were being altered. It is a size 50, i wear a size 56 over briefs if that gives you an idea on tightness.
Click to expand...

Old Ace or newer Ace? They've changed how they fit, especially the shirts. I think they've flared the legs on the suits somewhat recently and imagine they did it on the briefs as well.

Do you find that your knees shoot in with really tight Ace gear? I had to move up a size after I outgrew my first pair and they were shooting my knees in out of the hole.
 
Rodja said:
Old Ace or newer Ace? They've changed how they fit, especially the shirts. I think they've flared the legs on the suits somewhat recently and imagine they did it on the briefs as well.

Do you find that your knees shoot in with really tight Ace gear? I had to move up a size after I outgrew my first pair and they were shooting my knees in out of the hole.
Click to expand...

The 50 suit is old and the 56 is new. Nope ive never had it shoot my knees in. Ive only had it make it hard for me to get into my proper stance and sit back properly. But that was only once and that suit was 2 sizes to small
 
SweetLou321 said:
The 50 suit is old and the 56 is new. Nope ive never had it shoot my knees in. Ive only had it make it hard for me to get into my proper stance and sit back properly. But that was only once and that suit was 2 sizes to small
Click to expand...

My first Ace was an older 52 with the hips taken in about 1". My current one is a newer 54. I went from a 44 to a 46 brief because of the knee shorting problem.
 
nice squats man, a lot of doubling there. thinking on pulls is all bad haha, i go with a cue or two, beyond that thinking is a negative.
 
Rodja said:
My first Ace was an older 52 with the hips taken in about 1". My current one is a newer 54. I went from a 44 to a 46 brief because of the knee shorting problem.
Click to expand...

At least stock gear fits you and you can make those easy changes. I had to get a 48 brief to fit over my legs then have the hips taken in.
 
Rough day in the shed today. Looking to make something go right, but nothing would.

Shirt Bench
Work up raw
365X2 off 2 board
Add shirt (sleeves twisted and collar pulled down)
405 float x1
455 float x1
475 float at 1.5 boards (taken)
495 unracked then taken

Only had two spotters, so spotters took 475 at their discretion. 495 I didn't chalk my hands and they were sliding outward, so I had them take it. If I could get the technique down with the shirt set like this, I could hit a really big number.

Deadlift (was planning on doing a full deadlift session)
455X2x3

Then, inexplicably, I was trying to fix some form stuff and could not get the bar to leave the floor at 455. Frustrating.

Front Squat
135x5
225X5
275X5
315x1

On my last set, my spud straps wrapped around the bar and distracted me on the first rep causing the rep to be very poor compared to my 275 set, so I racked it and chalked it up as a bad day.

Leaving for South Carolina tomorrow for a few days, so I'll be headed to the compound to see if I can't do something right in the gym for a change. I think it's time to run a cycle of cube boss after I bench on the 6th. I need to refocus.
 
Sean1332 said:
Woo for the compound! and nice front squat.

Did you use that Rage X I sent?
Click to expand...

Yeah, I did. I have to say, you did a really nice job pressing 365 in that way back. It's cut a little bit differently from mine, with a much less beefy collar, and I couldn't get it to give me any support. The 405 float was in it and I barely made that rep. I was hoping it wasn't me being weak, so I changed to the shirt I already had and blasted 455.
 
So, while I traveled to SC, everyone at the compound traveled to PA. What a funny life. I'll be watching the Westside Pro tomorrow,
 
herderdude said:
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.
Click to expand...

DID SOMEBODY SAY SKWAAATSS?!

Nice lifting my man. Some incredible pressing in here. Motivating, very motivating.
 
ShutUpNdSkwat said:
DID SOMEBODY SAY SKWAAATSS?!

Nice lifting my man. Some incredible pressing in here. Motivating, very motivating.
Click to expand...

Good to see you back, man! How's training going? Doin any wrasslin?

DE Lower

SSB LOW Box Squat

295x8x3

Shared a box with a tiny girl, so it was quite difficult. Was going to share chains, too, but they were off the ground at the top and swung wildly. So I went with straight weight.

Speed Pulls with Chain
315+160 chainX5x3

Form was still a little weird. Hit maybe two or three excellent reps, they felt short, quick, and effortless. I'm just gonna keep plugging.

GHR
3x5

Hams were totally shot going into GHRs. This finished them off.

Leg Extensions (slow tempo, pause at stretch and contraction, one legged negative)
3x15

That's all I had. Southern heat and work schedule wore me down. Still had a good session. Good to see my compound friends again. Gonna try to get into my shirt tomorrow night and see if I can learn something from the experience.
 
Also, be sure to follow my weekend training partner and best friend's log here:

Invalid Link Removed
 
Should have done the chains for the stabilization hell.
 
Thanks, I appreciate the warm welcome back. Not yet! Wrestling starts in T-5 weeks. I've been preparing for it, though. Unfortunately, I'm not going to wrestle with a team, I'm just going to participate in a club as many times a week as I can hack it. As much as I love wrestling, I know that I don't want to go to the olympics (nor do I have the capability to do that lol), and the CIS isn't really as note worthy as the NCAA, so meh. I'm just going to do it for fun. I want to be an engineer and I've signed up for my courses...does not look good. Each course I take has a 3-4 hour lab, so I'm SOL on the whole dedicated wrestling thing.

Sick pulls too. You've been getting nothing but stronger. Motivational, man...motivational.
 
liftandswim said:
Box squats always feel weird to me.
Click to expand...

I never got good at box squats until I accepted that they are a very different movement from a raw free squat. They do have their merits, though. Most of the time you have to start with a box slightly above parallel until you learn not to plop
 
ShutUpNdSkwat said:
Thanks, I appreciate the warm welcome back. Not yet! Wrestling starts in T-5 weeks. I've been preparing for it, though. Unfortunately, I'm not going to wrestle with a team, I'm just going to participate in a club as many times a week as I can hack it. As much as I love wrestling, I know that I don't want to go to the olympics (nor do I have the capability to do that lol), and the CIS isn't really as note worthy as the NCAA, so meh. I'm just going to do it for fun. I want to be an engineer and I've signed up for my courses...does not look good. Each course I take has a 3-4 hour lab, so I'm SOL on the whole dedicated wrestling thing.

Sick pulls too. You've been getting nothing but stronger. Motivational, man...motivational.
Click to expand...

Good deal, man. I wrestled on a club team for a semester, that was pretty fun.
 
Heavy Bench

335x5x2 volume PR

Shirt up
Float
405X2
455X1
1Board
455XF

Got a little big for my britches today on the shirt after 5 doubles. I did learn how to set my shirt better from a behemoth I met today. Then I just finished up with some rows and facepulls.
 
I neglected volume and rep PRs for awhile in my training. That was a mistake. Builds confidence under loads too.

Nice work in the shirt too.
 
Oh yeah, the regulars were doing heavy squats today. Buffalo bar, two blues and a green per side. Unreal. One guy had four plates for five doubles, and it wasn't Donnie.
 
liftandswim said:
I neglected volume and rep PRs for awhile in my training. That was a mistake. Builds confidence under loads too.

Nice work in the shirt too.
Click to expand...

Volume PRs are highly underrated. What I liked is that my speed and technique improved with every rep. That's hard to come by on weight and rep PRs.
 
Sean1332 said:
****ing crazy

Were you at that bigass Westside meet?
Click to expand...

No, I wish! Everybody was really impressed with Rheta West and Jason Coker, enjoyed the battle of the 220s, and thought the big guys' squats and deadlifts all were mediocre. The whole gym was up there while I was down here. I did watch the whole livestream tho
 
And nice Volume PR there herder. Wise as always with noting importance. It appears volume is becoming one of the most important aspects to strength building. I started writing my TV(total volume) of working sets next to my main movements to compare when I hit an exercise again.
 
rob112 said:
Yea hoff was under 3 bills this time. Were they calling depth tougher than last time?
Click to expand...

Depth was definitely stricter this year, but the guys tonight were talking about how poor all of the competitors were setting up, and how ineffective circa max training is.
 
Rodja said:
What were they saying about setting up?
Click to expand...

SweetLou321 said:
Did they explain why the circa max training was ineffective?
Click to expand...

They didn't go into detail on either point, just chitchatting about the meet. Though, interestingly, most of their max effort squat days are pretty light on the bar weight and heavy on the band tension, from what I've seen.
 
You must log in or register to reply here.
Back
Top