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

Nice work, bro. I can't distinguish if this was a DE,ME, or max out day. It looks like you grabbed yourself a PR regardless. Hell yeah!

Mmm, football.
 
CincyKiller45 said:
Nice work, bro. I can't distinguish if this was a DE,ME, or max out day. It looks like you grabbed yourself a PR regardless. Hell yeah!

Mmm, football.
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Lol. Little bit of everything tonight. Had to see where my pulls were for next weekend. Fresh and with a few adjustments, 560-575 will be mine.
 
CincyKiller45 said:
Most definitely.

Where did you fail the 570?
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Below the knees, an unusual spot for me. I think it was a little far from me and my legs couldn't drive it. Usually my hips rise and I can get it above my knees at the expense of leverage to lock it out, so I'm happy my hips stayed down.
 
herderdude said:
Below the knees, an unusual spot for me. I think it was a little far from me and my legs couldn't drive it. Usually my hips rise and I can get it above my knees at the expense of leverage to lock it out, so I'm happy my hips stayed down.
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That's a really good sign homie. PR to come.
 
Opener day

Work up
365x2 off a 2
Shirt 440 off a 1 opener
465 off a 2 second

Kroc rows
115x2x21

And done. Everything felt horrible on bench after 365, so hopefully that's me timing my peak right. We will see.
 
herderdude said:
Opener day Work up 365x2 off a 2 Shirt 440 off a 1 opener 465 off a 2 second Kroc rows 115x2x21 And done. Everything felt horrible on bench after 365, so hopefully that's me timing my peak right. We will see.
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Forgive me, but is this a bench only meet you got coming up?
 
Stay confident and you'll kill it man. Lots of big shirted work lately.
 
liftandswim said:
Forgive me, but is this a bench only meet you got coming up?
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It's a push/pull. I decided at the last minute to deadlift in it. I haven't been pushing my raw/wraps squat at all, though if I had to throw my wraps on and squat big, I could probably pull 565 out of my butt.
 
herderdude said:
It's a push/pull. I decided at the last minute to deadlift in it. I haven't been pushing my raw/wraps squat at all, though if I had to throw my wraps on and squat big, I could probably pull 565 out of my butt.
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Last minute deadlift decision? Looks like it's time to pull 600!
 
liftandswim said:
Last minute deadlift decision? Looks like it's time to pull 600!
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Lol, I always pull best when I don't plan on going big. My first 500 deadlift last March came after weeks of not being able to pull 455, my 1515 total was secured by a 551 that I couldn't even sniff in the gym all year to that point, so we're on a good, albeit terrifying, trend.

Missed a session, so I'll double dip.

8/31 Squats

Planned on light SSB work, but the Big Bully of former WWF fame was in the building squatting as well, and I wasn't about to be outsquatted by a guy who just had his pacemaker removed, even if he went 800/600/650 back in the day.

Work up
Belt
405X2x2 one set Sean style, one set my style.

Good thing I left my briefs, wraps, and bands at home, or I would have kept pushing. The sensation of raw free squats after equipped box squats is hard to fathom, the weight feels like feathers on your back, but once you hit the hole, there are seemingly no brakes or gas pedal.

Belt squat holds
365x2x2min

Belt Squat Marches
365X2x1min

Both of those murder the hips and glutes.

Meadows Shrugs
45x3x10

And done. Glad I squatted, and I beat the Bully, who called it after a weightless single at 365.

9/2 Upper

Super D shoulder routine

Lat Pulldowns (wide neutral to chin)
4X8

Facepulls/Pullaparts
4x10/10

Band OH Pushdowns/Regular Pushdowns/Vogelpohl Rows
3X8/8/8

One arm Axle bar Preacher curls
3x8

Axle standing curls
75x3x8

Good pump today. Fixed a bad scapular knot and A/C issue, thankfully. Weight has ballooned these last few weeks, I'll likely weigh in around 235. Just trying to cruise into meet day recovered.
 
Indeed, he's a huge member of the community out where I train. Nick "The Big Bully" Busick. He was a lower to mid-level heel in the late 80s and early 90s, best known for his epic handlebar mustache. He is also responsible for the epic ESPN-televised Mountaineer Cup powerlifting meets of the late 90s and early 2000s.
 
I'm glad you were able to best an old man who has probably had countless injuries, good job bro :trollface:
 
Sean1332 said:
What's my style of box squat?? Short tight shorts??

Good work though..

..and good job beating up an old man!
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Nah, I free squatted, so I went very wide (for me) one set and shoulder width the next.

You guys are far too kind :fufinger: he benched 405 last week.
 
Last training

Bench
245X2x5 black slingshot

Found a nasty knot on my scap which I'll need to work on tomorrow and the next day. Black slingshot does all the work at that weight, but it was good groove practice.

Deadlift
335x3
425X2,1

The first two reps at 425 I botched my setup. Third rep wasn't great either. I'll make it happen on meet day, though. I need to dive headfirst into the tightness my setup can create, I was avoiding it tonight. 560 will fall in two days.
 
SweetLou321 said:
Lol i dont doubt it. Your closing in around 5 now no?
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Getting there. 475 maybe a month ago. I don't think 5 will fall this weekend, but I'll go back to building and also switch to the multi-ply shirt. Next time I prep for an equipped meet, I plan on bypassing the low 5s altogether.
 
herderdude said:
Getting there. 475 maybe a month ago. I don't think 5 will fall this weekend, but I'll go back to building and also switch to the multi-ply shirt. Next time I prep for an equipped meet, I plan on bypassing the low 5s altogether.
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Nice man, sounds like you should do well this meet. I might have to set the bar even higher before you compete multiply lol
 
Yeahhhh Gatorade and salted peanuts FTW! And pizza. And Dr. Pepper. Weighed in at 235 today. Opening 440 and 507
 
Goood luck man!
 
Slept funny, the knot on my scap is back. I'm going to mash the fück out of it right before I bench and live with tomorrow's soreness.
 
Good luck!
 
440 smoked
468 good lift, grind
479 good lift, grind

3/3!
 
Legit. Nice work!
 
3/3 on deadlifts

507 smoked
Forgot second attempt
562 third, 6lb PR

Had to pull on the bench bar or else I'd have been good for 575. 562 was slow but smooth. Good day overall.

1041 single ply push/pull, I'll take it!
 
Good stuff man!
 
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