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

liftandswim said:
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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Last time I watched a meet in Australia, it was CAPO. I tuned in at 10pm and got men's physique. Turns out the powerlifting ran from like 1-5am or something like that. It was still worth it. Richard Hawthorne went OFF, Byrd squatted 854 at 220, Brandon Lilly totaled 2237, and The B had token squats and benches and then broke off into a monster deadlift battle with Odell Manuel, where both pulled 881 on their second and both missed 900+ third attempts.
 
KK is prob my favorite lifter, would like to see him compete again.
 
SweetLou321 said:
How on earth do you handle so mucj volume, pls share bc 4-5 lifts per.session and im SHOT
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This was just an upper day, lot of isolation stuff. Ain't no thang. Always trying to gain work capacity.
 
I hate y'all my upper body work capacity blows really trying to focus on it.
 
liftandswim said:
I can thank swimming. Try taking thousands of strokes 50 weeks out of the year for ~15 years. Your body learns to take a beating.
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You must have some endurance. I can only take about 3 strokes.

Trololol
 
liftandswim said:
I can thank swimming. Try taking thousands of strokes 50 weeks out of the year for ~15 years. Your body learns to take a beating.
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Your work capacity is probably through the roof, and as you do more specific PLing stuff, it will improve even more. Think like a pyramid. The wider the base (work capacity) the taller the peak. It takes a lot of capacity to be able to build up to 500 for five doubles and then do some assistance, for example.
 
herderdude said:
Your work capacity is probably through the roof, and as you do more specific PLing stuff, it will improve even more. Think like a pyramid. The wider the base (work capacity) the taller the peak. It takes a lot of capacity to be able to build up to 500 for five doubles and then do some assistance, for example.
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Good stuff, dude. Been watching a lot of Ben rice videos, he's big on building a base. Not that he's the only one, just saying.

Going on that, after this training cycle I'm going to be hitting up more volume again and slowly trying to increase it. Using wendler's 3/5/1 to build to a top set at 8.5-9.5 RPE and utilize some of the RTS concepts in regards to load drops and whatnot. Gonna track tonnage above 70% and see how high I can go. As well as more/different assistance. I think I'm going to add in another belt-less squatting day too. I have some thinking to do and may bounce some ideas of you and the others. Big things planned.
 
liftandswim said:
Good stuff, dude. Been watching a lot of Ben rice videos, he's big on building a base. Not that he's the only one, just saying.

Going on that, after this training cycle I'm going to be hitting up more volume again and slowly trying to increase it. Using wendler's 3/5/1 to build to a top set at 8.5-9.5 RPE and utilize some of the RTS concepts in regards to load drops and whatnot. Gonna track tonnage above 70% and see how high I can go. As well as more/different assistance. I think I'm going to add in another belt-less squatting day too. I have some thinking to do and may bounce some ideas of you and the others. Big things planned.
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Very nice. And remember the easiest way to add volume is through low intensity single-joint stuff. You can parlay that into big lift volume down the road. Lots of guys Will do 4-6 exercises in their warm-up before the big lift. If you're not trained for it, you'll crash your numbers, but eventually you can handle it. Wenning talked about an extensive warm-up before bench training because as a full meet lifter, you'll always squat before you bench, so you better be ready to bench big while fatigued.

Here's Sunday's top set of speedy squats:

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I think today is a good day to do ME rack pulls with reverse blues. See what kind of grip and PC I'm working with.
 
Blocks > rack
 
I nearly went deaf last night from the plate rattle doing rack RDLs when it stopped on the pins (even with lock collars and slowest negative possible).
 
I have the straps to pull off of instead of pins. We don't have blocks unless I use bumper plates. We'll see what I can rig up.
 
Oo straps sound different.
 
Ended up being a half inch deficit.

Stretching
2Sets GHR
2 sets rev hyper
3 sets lat pull down

Blue reverse bands, let go just below knees, 45lbs help before letting go, 110lbs help at bottom.

565x5x2
585X1
605XF

Volume wore me out.

Ox Lifts
SSB empty, 225 on bar, pulls from mid-shin
4X6

BB Row
245X3x8

GHR (jacked up back, knees barely behind pad)
Lightx3x12

Getting good at those.

Pull ups
3X5

EMOM 12 kb swings with 71lb kb
10 rounds. **** EMOM, **** EMOM swings, **** swings, **** it.

That was all. Blew it up today.
 
rob112 said:
Bringing back the ox lift you sadist haha
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Had to, man. Gotta get sitting back. Empty SSB and 225 on the bar is plenty challenging. That 65lbs on your shoulders CHANGES THE GAME!! No idea how guys do it with a plate or two on the SSB and more plates on the bar.
 
herderdude said:
Had to, man. Gotta get sitting back. Empty SSB and 225 on the bar is plenty challenging. That 65lbs on your shoulders CHANGES THE GAME!! No idea how guys do it with a plate or two on the SSB and more plates on the bar.
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Honestly, I'm scarred to even try! I didn't even think about it helping to sit back...good stuff herder
 
Duffin and Byrd and whoever else is 220 and under will be going off in 20 minutes, if I'm right. Last time I was four hours off on the start of CAPO.
 
rob112 said:
Where you streaming from?
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Just googled GPA world's 2014 livestream and it was the first link. Sapir came back to get the record. Byrd just squatted 340 like a joke, called high.
 
Duffin also called high on his opener. Sets a tone for tomorrow...
 
So Sapir got the record? Nice.

And if duffin is getting called high, a lot of the big guys tomorrow are going to be upset. From what I've seen duffin is usually much deeper than say lillebridge or zahir
 
liftandswim said:
So Sapir got the record? Nice.

And if duffin is getting called high, a lot of the big guys tomorrow are going to be upset. From what I've seen duffin is usually much deeper than say lillebridge or zahir
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Agreed. Sapir's squat looked high-ish, but again it's hard to tell from a wide angle shot with mediocre quality after he took his first squat to the basement before he dumped it. You can definitely tell he was a weightlifter. Smooth dump from the floor. Never saw such a thick guy look so nimble under a bar.
 
herderdude said:
Agreed. Sapir's squat looked high-ish, but again it's hard to tell from a wide angle shot with mediocre quality after he took his first squat to the basement before he dumped it. You can definitely tell he was a weightlifter. Smooth dump from the floor. Never saw such a thick guy look so nimble under a bar.
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Sapir is an odd breed, that's for sure. Weightlifter to bodybuilder? Lol wut.

Call me dumb, but why can't international level meets implement a system where rsquats are recorded from the necessary angles and from the video depth is checked. I realize there's holes in this solution.
 
liftandswim said:
Call me dumb, but why can't international level meets implement a system where rsquats are recorded from the necessary angles and from the video depth is checked. I realize there's holes in this solution.
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That would make for a long long long meet. It's easier to say "Nope your shallow, gtfo the platform already"
 
I mean there could be a judge watching cams and a live judge, Idk how many squats are deemed questionable. But something like that might be plausible. I don't think it could take too long to pause a vid in the hole and say depth or not.
 
Sean1332 said:
That would make for a long long long meet. It's easier to say "Nope your shallow, gtfo the platform already"
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Especially when this meet had 350 registered lifters.

Got 3x20 strict rev hypers in and 4x6 BW GHR on the easy setting before the well-equipped gym closed. Now off to the other gym for the rest of the post-lower body festivities. Still going to hang, stomp, butterfly, band sit, and do my many swings with the 106# KB. The pump in my erectors from the rev hypers was unreal. Gotta get those lower body lifts up.
 
Looks like Duffin had to take it a little lighter than he has on squats, playing it safe for the total. I hope he has a huge pull today.
 
kBrown said:
When you competing again ?
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Might pull in Canton on the 13th. Depends on if I'm in town or not. Strained my pec three weeks ago, won't be benching heavy until 2015. Unfortunately I didn't get any sanctioned full power in this year. That will not happen next year.
 
rob112 said:
Looks like Duffin had to take it a little lighter than he has on squats, playing it safe for the total. I hope he has a huge pull today.
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Traveling and missing his opener were two big blows to his squat, but I know you're right. Today was all about the total for him.
 
liftandswim said:
Lmao at that dude who went over the 60 second rule (or whatever it is) and walked up all confused.
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Yea I'm sitting there like "dude, get the hell out there sooner. This is a huge freaking meet; by more then the number of lifters."
 
Finished up. Added in a set of band around the knee static holds freestanding with the bar on my back. Specificity. Also added banded oly wall squat (laying on floor) with the blue band. Finished with 12 swings EMOM with the 106. Got 5 rounds. I'm satisfied with that. Posterior chain is whacked. Need to find time for backward sled drags so my quads don't miss out on the action.
 
Benched 245 for a single without pain!

Tricep Hell
185x5 to one, two, three, and four board

Rolling tri
4x12

Band pushdown
Lightx2x20

Lat pulldown/low cable row (bench style)
2X8/8

And done. I gave everyone the stepchild treatment today, added an hour to my gym time. It was a big hit.
 
herderdude said:
Benched 245 for a single without pain! Tricep Hell 185x5 to one, two, three, and four board Rolling tri 4x12 Band pushdown Lightx2x20 Lat pulldown/low cable row (bench style) 2X8/8 And done. I gave everyone the stepchild treatment today, added an hour to my gym time. It was a big hit.
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You know how women's menses will sync up? It's almost like that with half of us, but instead of menstrual cramps, it's benching problems.
 
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