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

Dan Green hit a 771 opener with little issue. Khudayarov made 881 look like an absolute joke with great depth.
 
rob112 said:
Both 242?
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Khudayarov missed weight. He weighed 275 on the dot lol. Green got 826 missed 854, Khudayarov hit 992 on his fourth to break Lilliebridge's record.
 
Dang.......


:eek:
 
Ed Coan. 661 like a joke. I never thought I'd get to see the GOAT squat in a meet. Lilly with 300kg easy as well.
 
Sean1332 said:
and Tee Cummins with a 2000 total at 220.
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Dang! I saw his 810, didn't know he put it all together today. CWS smacked 959 on his third, Lilliebridge missed 1003 twice.
 
rob112 said:
I <3 CWS

Did Eric flat out miss or was it depth?
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Yeah, He missed both. Everyone knew to squat to depth tonight, they must have been expressly informed during rules.
 
Zahir's famous temper came out on his second deadlift. He bobbled at lockout on his opener, getting three reds. So on his second, he held at lockout for some seconds after his down command, then threw the bar earthward harder than Pete Rubish.
 
herderdude said:
Zahir's famous temper came out on his second deadlift. He bobbled at lockout on his opener, getting three reds. So on his second, he held at lockout for some seconds after his down command, then threw the bar earthward harder than Pete Rubish.
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Wouldn't that be no lift?
 
Volume squat day

SSB narrow low box banded
265+125Chainx3x6

Front Squat (Banded)
275x2x8

Rack RDL (thanks Nick)
315+doubled short minisx3x6

Leg Press
3X15

KB Swings (every 90s)
106X6x12

Good session. Decided to work quads too to see if that helps keep me from tipping off the floor. Reps were much better with SSB. Doubled short minis were like 75lbs on the pins and maybe 200 at the top. Whatever they were, they were tough.
 
Last set of squats. Surprised myself with the speed of it today. Next week concludes the wave with 285x4x6, then I'll use it on my 5x2 day. I'm thinking 5 doubles with 335 and a single with 385. That would be ballin.

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Low as ****kkk.

It really makes me giggle inside seeing all the 50" high crossfit box squats when you search boxsquat on IG.
 
Sean1332 said:
Low as ****kkk.

It really makes me giggle inside seeing all the 50" high crossfit box squats when you search boxsquat on IG.
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Don't you know, they're squatting inside a box, so it's all box squats.
 
That's a low ass box.
 
So upset I didn't know the single lift guys went last night.
 
Went in and did ME upper and tempering.

Seated Swiss OHP from pins
155+Short minisx2x2
175+bandsX2
185+bandsX2
195+bandsX2
205+bandsx1

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Bands were about 55 at the top. This was a tough movement.

Then tempered my feet and calves. It hurt so much but I feel so good after. My calves are way sore from it. Going to try to get back to the gym to finish up my upper day and also temper the rest of my body.
 
rob112 said:
Have you tried pinkie less squats yet?
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I will when I can, for sure. Right now pinkieless is the only way I can reach the bar inside the rack without being sore, high or low bar. So I'd say it's the way to go. I need to stay with the SSB for a few weeks more.
 
Assistance

Temper quads, adductors, and IT band

JM against bands
135X2x6
135X8
155X8

15 deg Incline Rolling Tri/Tate Press/Chest Press
30X3x12/5/20

Bamboo static holds (Lilly one set, then middle one set)
88X1min
Then presses
88X2x12

Not good at grooving right now. Lol.

Chest Supported row
70x2x10

Lat pulldown
Lightx2x8 long hold at sternum

Pushdowns
Long mini x2x20

Then tempered pecs, bis, lats, and some of the periphery. Tempering the bad pec makes it sore, but a day later it feels fantastic.
 
SweetLou321 said:
You think that will save your pec?
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It's worth a shot. I've heard many times that the closer comp grip is better for longevity among raw lifters. I'm just a smidge inside the rings now.
 
SweetLou321 said:
I agree with this. How close is the question tho. Im a pinky on the ring bencher raw.
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I've been working from just barely inside the rings to an inch inside the rings. As close as I can get my elbows together with the bar at my chest.
 
I did really well with ring on rings and I believe USPF mandates that you must cover the rings, but there are big benches to be had a thumb from the smooth. You just need lats and tris out the ass. I notice it's especially popular for guys who got their start in multi-ply, where lats and tris are a requirement for successful benching.
 
herderdude said:
I did really well with ring on rings and I believe USPF mandates that you must cover the rings, but there are big benches to be had a thumb from the smooth. You just need lats and tris out the ass. I notice it's especially popular for guys who got their start in multi-ply, where lats and tris are a requirement for successful benching.
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I get more upper back the closer i go and more lats the wider i go. Pinky on the ring is the best of both worlds for me. But i also get great kick with thumb away from smooth. All tris and lats here.
 
SweetLou321 said:
I get more upper back the closer i go and more lats the wider i go. Pinky on the ring is the best of both worlds for me. But i also get great kick with thumb away from smooth. All tris and lats here.
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You're right. I often fail to make a distinction between lats and upper back.
 
I feel that I get great pop off the chest with a slightly narrower grip (perhaps from a better loading of the back/lats?) but I'm fuked once I get past mid-range. I go rings on rings
 
liftandswim said:
I feel that I get great pop off the chest with a slightly narrower grip (perhaps from a better loading of the back/lats?) but I'm fuked once I get past mid-range. I go rings on rings
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I'm with you on that. I can't lock out anything being narrower than pinky on rings. Must be weak triceps. I'm a long arm skinny faucker so that plays in there somewhere too lol.
 
I'm fast with the closer grip but I can't grind out reps so it's a real give or take with the two grips. I tend to be old school and will do a set with pinkie on, ring in, and middle on and just do top set with what feels best. I suck close grip.

Good info/convo
 
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