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

SweetLou321 said:
Speed was good on 565 but still looks like you are forward some. Maybe set up a touch further off the bar?
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Maybe that's what I need to do. When I pulled with the band pulling the bar forward, I could feel the weight shift onto my heels much more than the big pulls.
 
I agree with the guys here. That rep was extremely smooth. I thought you were gonna rep it haha
 
SweetLou321 said:
Sounds like you just need to shift your weight back more then
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Yeah, And do so without screwing up the rest of my pull. Which, if history is any indicator, will not be possible lol
rob112 said:
I agree with the guys here. That rep was extremely smooth. I thought you were gonna rep it haha
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If I didn't have baby hands, I might have thought about it!
 
SweetLou321 said:
Try picking up your big toe when you pull
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I'll be trying it soon.

Also bought a pair of short minis from EFS to put around my knees when I pull and GM. I'm sure they'll find their way into my training in other ways as well lol.
 
Favorite glute activation drills, anyone?
 
Sean1332 said:
Goblet squat, BSS, Xband walk/side step thing, banded wall sit, seated banded adduction
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I also like 1 leg bridges to throw in the mix. Hip circle is cool if you have access but not necessary if you don't. Just convenient.
 
rob112 said:
I also like 1 leg bridges to throw in the mix. Hip circle is cool if you have access but not necessary if you don't. Just convenient.
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Damn little brother stole my hip circle. I was going to buy a smaller, weaker one for pulls, but the short minis were cheaper and more versatile.
 
That 565 was super fast.. as everyone else said. agree with sean on the glute stuff BSS and banded hip work always gets my glutes going pretty good.
 
Rodja said:
It's something I have to do to get better grip in my shoes. I'm hoping these new shoes I bought recently help to alleviate that.
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I have the reebok powerlifter ones and they grip so well. I actually no longer have footing issues bc of them.
 
SweetLou321 said:
I have the reebok powerlifter ones and they grip so well. I actually no longer have footing issues bc of them.
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Sean and I both bought the Sabo DL shoes, which have a metatarsal strap on them. My heeled raw shoes have the strap and it locks my foot into place.
 
Interesting, Rodja. Maybe I could push off my toes better even with weight on my heels. I was thinking about rolling up socks and putting them under my toes in my chucks kinda like how Louie had toe lifts built into his chucks for pulls.

I had a bunch of brainstorms going on. Pull in oly shoes to force me to fight against the heel, narrow stance SSB low box squats. Ox lifts, ox lifts with a short mini around my knees, ox lifts in olys to a low box with a short mini around my knees and a mini pulling the bar forward, whatever it takes.
 
Tonight was just a post squat day.

Band stomps
Greenx5x20

Band Flutter Kicks
Greenx5x20

Band Butterflies
Greenx2x8

Banded Box sit
Monster minix4x1minute

Band around knees SSB Narrow Stance Low Box Squat
65bar, monster mini kneesx30

DB Neutral Grip Press(one flat, one 15deg)
25X2x30
Big stretch. Can feel the strain when I explode from the deep stretch, but it didn't hurt to contract hard pressing the DBs together at the top.
 
Upper Body at the Compound

Neutral DB Press
60X4x8
60X7

Lat Pulldown
5x8

Delt Raises

Chest Supported Row
5X8

JM Press
115X5x12

Band Pushdown
Lightx3x20

Hammer Curls
55x5x12

Donnie advised against taking the pec through any range of motion. Just upper body sled walks with a static hold in various positions. So max effort, rep effort, and speed work will be done overhead for the foreseeable future. Squats with the buffalo bar and SSB, and pulls as per usual, with emphasis on knees out and staying on my heels. I may have a meet on December, we will see.
 
Sean1332 said:
Pretty cool you have SuperD giving you advice
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Really nice to have! He said we could put the X-Wife on it later this week. I don't even know what to do with that thing, but he does.
 
herderdude said:
Really nice to have! He said we could put the X-Wife on it later this week. I don't even know what to do with that thing, but he does.
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put the x-wife on it..... that has to be the lead-in to some sorta joke, right? (googling x-wife....waitaminute...)

Hope that pec clears up quick for ya!
 
LizKing531 said:
put the x-wife on it..... that has to be the lead-in to some sorta joke, right? (googling x-wife....waitaminute...)

Hope that pec clears up quick for ya!
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It's Donnie's newest invention. A 135lb piece of metal used like a foam roller.
 
Yesterday was a squat day that's not worth mentioning. Did three ten hour days of flooring and my lower back wasn't good to squat, so I shut it down in warmups.

Today was a mobility extravaganza. X-Wife, X-girlfriend, and the Stepchild were all used. Rolled the whole body, including the bottom of my feet. Holy crap was that good. You'll see the Stepchild on YouTube tomorrow in a short video on relieving the elbows. I feel amazing today after feeling like ass yesterday.
 
Damn phone broke Thursday, I had gone dark. That was an awful experience. I hit up some seated OHP 5s with the fat bar on Thursday, some JMs, band pushdowns, and rolling tri. Ran the rack for delt raises TWICE. Did pulldowns. pull ups, and chest supported rows, and did hammer curls. A ton of reps on each. Lats and tris are sore today. Felt my pec a little on my top set, which was 195. Super D hit 3x5 off a 1 board with 415 and then 17 reps with 305. So he's getting pretty weak in his old age.
 
Pullin today. Everythng with that short mini around my knees.
 
SweetLou321 said:
Why?
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Knees are caving on pulls and that's what's throwing me forward. I didn't use them for my top sets, but I used them for squats and warm-ups.

Narrow stance SSB 9" box squat
205+125ChainX3x5
225+chainX5
245+Chainx5

Speed Pulls
135+Chainx1
225+chainx1
315+chainx1
405x6x1

Went to do ox lifts but the SSB wouldn't stay on my back. I think I'll throw a little more weight on it next time and do some 4x6 with that for a couple weeks. That and suspended GMs and I'll be set for a big pull. Maybe not 600 this year, but six plates is in play. Squats were really hard but speedy. Pulls were okay, by the time I got done squatting, hips and low back were nuked. The deadlifts only added to this.
 
herderdude said:
Knees are caving on pulls and that's what's throwing me forward. I didn't use them for my top sets, but I used them for squats and warm-ups.

Narrow stance SSB 9" box squat
205+125ChainX3x5
225+chainX5
245+Chainx5

Speed Pulls
135+Chainx1
225+chainx1
315+chainx1
405x6x1

Went to do ox lifts but the SSB wouldn't stay on my back. I think I'll throw a little more weight on it next time and do some 4x6 with that for a couple weeks. That and suspended GMs and I'll be set for a big pull. Maybe not 600 this year, but six plates is in play. Squats were really hard but speedy. Pulls were okay, by the time I got done squatting, hips and low back were nuked. The deadlifts only added to this.
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Chain suspended gms always tell me where my core strength is. Great lift.
 
nice lift you got there man. sounds like you got a good plan. wish I had a SSB again, the one thing that sucked about changing gyms, I lost a SSB gained a swiss bar though, might toss that in at some point.
 
capo180 said:
nice lift you got there man. sounds like you got a good plan. wish I had a SSB again, the one thing that sucked about changing gyms, I lost a SSB gained a swiss bar though, might toss that in at some point.
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Definitely a good bar to add in! I'd be lost without the SSB. Luckily the gym is getting in a buffalo bar in the very near future.

Post squat stuff today. The gym got in blue bands, so I was able to get a better stretch and pump on my recovery stuff. Zinged my hammy a little bit at first since I wasn't prepared for the extra tension. Also used my short minis (both) and the 9" box for my static holds with bands around my knees. Stance was narrower and the tension was greater. Just something a little different. Then a buddy came in and was squatting, so I worked in with him a little.

Pause squat (RAWWW)
Work up
315X3
No pause, still RAWWW
405X1
Not bad. Felt like I cut it high, but it was speedy. Biggest thing was that there was no pain in my pec at any weight. That's pretty awesome.

Suspended SSB GMs
205X3x8

Oly Squat
135X50

That was tough. First 20 right in a row, then three fives, a couple threes, and the last nine I let Jesus tell me when to squat. I'm now walking like the prettiest guy in the whole prison. Edit: did these in chucks, noticed a distinct difference in ankle mobility between the one foot I had rolled out in SC versus the one I left alone. Hmm... I was able to hit depth as wide as the rack would allow, so that was good.
 
Jesus take the wheel.
 
Pec feels a little tender under contraction today. Sonofabitch.
 
Wish I could train with you when I visit PA. :'(
 
Rep upper today

Warm-up
Super D shoulder routine
Lat Pulldowns 5x8
Banded pushdowns lightx2x20

Neutral DB Press
70x4x8

Yep, still suck at them.

Light Flat DB Press
25X2x15

Band swinging kb press medley
Flat x 17#x20
Overheadx20
Rolling trix20

Rolling tri might not have been the best idea.

DB rolling tri
25X2x15

JM
135+Unknown chain (~25#)+hanging kb (34#) x4x6

Those weren't that hard. Again, not sure hanging kb was the best idea.

Lateral raises
3X15

Hammer curl
2x8/8

Tweaked my left bicep on the first rep of the whole gig. Was showing someone how to externally rotate on presses and that was uncomfortable on the bicep. I would dearly love to quit %7!_ing myself up every time I step into a gym.
 
Yeah, rolling tricep extensions always seem to involve a bit of pec recruitment for me. Not sure how they'll go over given your situation.

Stay healthy man, I know it's hard. It's amazing to me how the pros aren't injured more often given the weights they're throwing around.
 
liftandswim said:
Yeah, rolling tricep extensions always seem to involve a bit of pec recruitment for me. Not sure how they'll go over given your situation.

Stay healthy man, I know it's hard. It's amazing to me how the pros aren't injured more often given the weights they're throwing around.
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It was more the kbs wanted to hit me in the skull and the JMs wanted to drift into my jaw.

The pros, from what I have seen, are unafraid of injuries. And diligent and adventurous when it comes to rehabbing injuries. When I did the seminar at Iron Mafia, Corey Hayes had a big bruise in the belly of his bicep, a tear. He was doing saline injections and whatever else. Dropped a ton of rehab knowledge. The same seminar they talked about how Malanichev missed CAPO because he tore his hamstring so bad his entire leg was black. Four months later he totaled 2424. Sarychev benched in the low 600s at CAPO with a knife wound in his pec. And Super D travels the country with totally experimental techniques. They're honed through practice at the Compound, but really it's very fluid. The foot rolling video he put up on facebook today (featuring the gorgeous Mads with a hilarious ending if you haven't seen it) was something he thought up on the fly last Wednesday.
 
I just saw a selfie with Sarychev and KK. Is KK lifting at World's!?!!?

Btw, miffed that they're charging $5 to watch the live stream, but I'm merely grumbling as I hand them my $5.
 
GPA worlds is this weekend, right? Fuking crazy line-up. If there was information as to who was lifting when I'd fork over $5 to watch.
 
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