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

Looks like you got in some nice work there. Interesting call on noticing the packing the neck on pulls. We all know we shouldn't crane, but we all don't always notice it. Nice Sesh big dawg


Edit: I'll speak for myself, I can't always tell when I don't pack the neck. Only when I see the video. I shouldn't speak for everyone there lol
 
rob112 said:
Looks like you got in some nice work there. Interesting call on noticing the packing the neck on pulls. We all know we shouldn't crane, but we all don't always notice it. Nice Sesh big dawg
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Thanks, buddy. I can tell a massive difference from looking at the floor versus catching a peek of my handsome self in the mirror. But the temptation is so strong to look in the mirror, even though I already know I'm going to see a jacked Pollock hitting an ugly deadlift every time.

Edit to your edit: I know right away, because my pull will feel like bawlz.
 
Yeah I need to get on that neck pack train. On both squats and deads when I'm really straining I crane my neck. Bad habit, I guess.
 
Vids:

Invalid Link Removed

Invalid Link Removed
 
liftandswim said:
"Son of a b!tch" hahahaha
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I have told you how much I hate deadlifting before, yes? I was telling myself to get my hips lower. I had many successful reps, that was not one of them.

EDIT: Any of the guys who have been following me for awhile can tell you, this is far more common than me not swearing at myself or the weight.
 
herderdude said:
I have told you how much I hate deadlifting before, yes? I was telling myself to get my hips lower. I had many successful reps, that was not one of them.
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Yes, you have.

I don't necessarily hate any of the big 3, but the squat is definitely the most frustrating for me.
 
liftandswim said:
Was watching round table video with rippetoe, wendler, and a few others. Wendler says something like "once you're strong, I mean objectively strong, you'll learn to hate all of the lifts". He was joking, but not at the same time lol.
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I would imagine that at that lvl u would have to work so hard and be so perfect at your lift to even gain the smallest pr It could get frustrating
 
Rodja said:
It's the sad reality of training. That's why variety in terms of bars, bands, chains, etc. becomes so important.
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Id agree yet brian schwab only uses the reg squat bar or buffalo bar and hit all his records. Some people are just outliers im sure.
 
SweetLou321 said:
Id agree yet brian schwab only uses the reg squat bar or buffalo bar and hit all his records. Some people are just outliers im sure.
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I was mainly speaking to break up the monotony of training the same lift thousands and thousands of times for decades.
 
SweetLou321 said:
Up the dose lift the most
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"My technique is sound, but I just can't seem to progress."

"Have you tried a gram yet?"

The one guy told me he was on a moderate cycle for his upcoming meet, 1100 test and some Anadrol. I thought well damn.
 
herderdude said:
"My technique is sound, but I just can't seem to progress." "Have you tried a gram yet?" The one guy told me he was on a moderate cycle for his upcoming meet, 1100 test and some Anadrol. I thought well damn.
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Only two compounds? That's pretty light.
 
Rodja said:
Only two compounds? That's pretty light.
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It really isn't horrible, I just had to laugh when the prevailing opinion of this forum is 500 test OR YOU'LL DIE BRO. He said he can't handle the mindfück of coming off of tren.
 
herderdude said:
It really isn't horrible, I just had to laugh when the prevailing opinion of this forum is 500 test OR YOU'LL DIE BRO. He said he can't handle the mindfück of coming off of tren.
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Guy at my gym is running (I think) 1400mg test E, 600mg tren E, anadrol, and halo. For comparison, he's a 308'r going for 2000 raw at IPL Worlds this year.
 
herderdude said:
"My technique is sound, but I just can't seem to progress."

"Have you tried a gram yet?"

The one guy told me he was on a moderate cycle for his upcoming meet, 1100 test and some Anadrol. I thought well damn.
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Jim does say you should be on however much you want to total in mgs of test.
 
those squats looked great man. I feel you on the pulls, for the past year or so i always thought tight upper back would help me a lot. now i realize i have to worry about the upper back last, and get everything else into position first. i still can't pull for sh!t but once i figure it out, I think my deadlift will shoot up dramatically.
 
capo180 said:
those squats looked great man. I feel you on the pulls, for the past year or so i always thought tight upper back would help me a lot. now i realize i have to worry about the upper back last, and get everything else into position first. i still can't pull for sh!t but once i figure it out, I think my deadlift will shoot up dramatically.
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Thanks, capo. I reminded myself of a puffy, poor man's Casey Williams with that technique. A couple hundred pounds on my raw squat at the same bodyweight and I'll be right there!
 
Rodja said:
It's the sad reality of training. That's why variety in terms of bars, bands, chains, etc. becomes so important.
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Absolutely. Plus more PRs to shoot for on different variations makes it fun.


herderdude said:
"My technique is sound, but I just can't seem to progress."

"Have you tried a gram yet?"

The one guy told me he was on a moderate cycle for his upcoming meet, 1100 test and some Anadrol. I thought well damn.
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I just laughed while taking a pre workout dump. People probably wonder why my poop is so funny.
 
Found this yesterday, thought you guys might enjoy this. Two years and four months ago. 365 on the bar I believe? Two plates and two 35s. It could be 295, but I doubt it.

Squats 4/22/2012: Invalid Link Removed
 
liftandswim said:
I wish I had my old videos now haha
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Just so much wrong. No spread the floor or torque the feet, high bar, weight pitching me on my toes, and my squat belly was entirely too small. I was recovering from letting myself go for some months, bodyweight 190-195 there.
 
CincyKiller45 said:
You have made insane progress, lol.
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Thanks, bud. I couldn't do anything but laugh at that old video. If I had to guess where my improvement has come from, I'd say 30% technique, 20% equipment (for now), 20% drugs, 15% massive bodyweight increase, and 15% from a stronger posterior chain. Lol. All spitballin of course.
 
Bigass improvement. I just went back and watched the first of my youtube videos. It's crazy how much technique can evolve over time.

You squat much much much much much better now lol
 
SweetLou321 said:
Jim does say you should be on however much you want to total in mgs of test.
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I'm surprised you know that about me, I didn't think I told that many people.



Also, Captain America took the juice and he's jacked into his 90's so I'm pretty sure we'll be OK with a few cycles.
 
Speed Bench with Swiss Bar.

175+lights and chains x6x3

Last set I tweaked my back doing straight weight with 265 to appease some scrawny fúck who wanted to use the 115lb dumbbells to flat press. Dude deserved the 60s at best. EDIT: I hate that rogue Swiss Bar for benching. It's narrow and I have to bench off of my dong to groove properly

DB Floor Press
90X5x10

Sumo Deadlifts (raw)
425X2x1
475X1
500X1

Can you believe that shyt!? My back was hurting after my floor press showing my non-lifting brother how to squat, show him how to deadlift conventional it's fine, give some pointers and work up with another crew member and boom. Something I've been passively chasing since last July.
 
I'm FINALLY learning how to use my hips. And they're responding by getting stronger. I kind of violently throw my hips down and in, hold, and spread the floor. Felt great. With 475 my lumbar was rounded and the lockout was difficult, but I also didn't mobilize my lower body today.

Back tweak was weird. My one foot was too far back and I couldn't drive through my heel. Trying to drive off of it caused pain on the last rep and it lingered a bit.

On an awesome note, my non-lifting brother (I mean NEVER lifts) hit a 315 squat an inch high and pulled 335. All he needs are some flutes and coaching and he could improve quickly. I'm not holding my breath, though. Lol.
 
Went in, did lower body rehab, since I owed it from Sunday and last night. As I was finishing up, the biggest bencher I know north of the Mason-Dixon rolled up to do his speed benching. Since I had a shorty last night, I hit it again.

Speed Bench (short minis)
185X9x3 three grips

DB Flat
80X2x15
90X8

Hoff Presses
These were a mess. Bart did them against a light band and the looked easy for him. It was a big first bite for me. A really big first bite.

Cable Pressdowns
4X25

Reverse Pec Deck
4X50

Low Cable row
4X20

Pump was so obnoxious that I regret not taking a swelfie. Somewhere in there I hurt my back. Probably from extreme extension then some flexion then back to extension the last two days. So I did some reverse hypers and called it a day. I need food.
 
Forgot to reply to your location, 15 west of PA International you said? My grandma is about 30 from there and I may be making a trip there later this year.
 
NomZ said:
Forgot to reply to your location, 15 west of PA International you said? My grandma is about 30 from there and I may be making a trip there later this year.
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Definitely keep me in the know. Find out what area she's in and I'll have a better idea of where to direct you. I'm thinking Celli's would be best.

Forgot to add the worst part of the session in!

Bamboo Bar Static Holds
44Lbs of swinging KB and short minis
1Min at Lilly pause
1Min halfway up (3 board-ish)
1Min at lockout.

Those suck. Really changes your definition of full body tightness on the bench press.
 
herderdude said:
Definitely keep me in the know. Find out what area she's in and I'll have a better idea of where to direct you. I'm thinking Celli's would be best.

Forgot to add the worst part of the session in!

Bamboo Bar Static Holds
44Lbs of swinging KB and short minis
1Min at Lilly pause
1Min halfway up (3 board-ish)
1Min at lockout.

Those suck. Really changes your definition of full body tightness on the bench press.
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Very close to Upper St. Clair. Far off, but would you be down to train?
 
Sean1332 said:
Jeebus that sounds terrible lol
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Awful. You just lay on the bench and uncoil like a reverse pillbug maneuver, then get up and grunt. We all did it, so I assume it's the only possible outcome.
NomZ said:
Very close to Upper St. Clair. Far off, but would you be down to train?
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We'll see if I'm north when you're in town, but I'd be totally down. USC is a bit of a hike, but I can make something happen.
 
herderdude said:
Awful. You just lay on the bench and uncoil like a reverse pillbug maneuver, then get up and grunt. We all did it, so I assume it's the only possible outcome.


We'll see if I'm north when you're in town, but I'd be totally down. USC is a bit of a hike, but I can make something happen.
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Cool beans, completely tentative, but grandma is moving out of USC so I may have to go help sometime.
 
Did my mobility, rev hyper and GHR at the gym that closes early. Had a half hour to kill, so I worked up to a 585 reverse band mid-shin rack pull (plates 2" off floor) in my briefs and with wrist straps. My positioning was nice from 2" up, So my mobility is very much improved. Its kind of a BS lift, ~60lbs from the bottom and not a full Deload at the top, but my hips worked hard. Off to squat at the other gym.

Edit: might pull so my shoulders hold up under tomorrow's benching.
 
Pulled. YEET

2" Deficit
405+120 chain x3 doubles
425+120 chain x2
455 str8 w8 x2

1" rack pull
455x2

Hate rack pulls.

Deficit Snatch Grip Stiff leg (bend knees toward bottom to prevent lumbar rounding)
315x3x6

Front Squat
225X3x8

Lat Pull down/Dead Stop DB Row
2x12/120x2x8

Leg Extensions

Killed volume on doubles. There are PRs in there, I'm sure. Chain weight killed me, my hame were already sore from Wednesday's banded rev hyper. Gonna work deficits a lot to teach my hips to stay low. And floor stuff for technique of course. And chains will help with top end. I miss above the knees, but it's always because I lose positioning. So I got this bitch surrounded.
 
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