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

capo180 said:
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.
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Yupp, I'm a lanky son of a bitch too. Not tall (5ft 11) but long arms. I need more triceps.
 
This is probably why the guys tell me on my supplemental bench days to use 3 different grip widths I need to get back to that
 
Duramaxhd said:
How would u even attempt to feel what one u were using more upper back or lat wise sorry for the wording
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Hard to describe except to say that if it changes, you'll know. For me It's as simple as shirt:lats, raw:upper back.

Quick deadlift day
465X2x3
Stayed on my heels better and really focused on hips all through. If I can keep it up, we're good.

Edit: Sumo AMRAP
465x6
That's a rep PR any way you slice it.

Pause (3s)
315X3x3

Single b/w opener and second
545X1 Nice and smooth. Heels and hips made it nice.

GHR
Bwx2x12

And that's it
 
Duramaxhd said:
I bet rolling /tempuring that really opens it up allowing more movement
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Yeah, we put as much pressure on the Achilles as possible and then floss the ankles through as much ROM as we can. It's not an overnight cure-all, but it gave me a little bit today, and it will continue to do so as I keep after it. Next time I go down to SC I'm going to really study up on tempering and also voodoo flossing, since they do a lot of that and I've done almost none.
 
Sean1332 said:
Checkin now. Thank ya.
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He believes wholeheartedly that this will be his biggest contribution to powerlifting, football, crossfit, and even civilian life. He believes the diffusion of adhesions is secondary to the strength gains from the stress the weight of an X-Wife will put on the muscles. All without exertion.

"If I had Jadeveon Clowney, I would lay three X-Wives on him and have him lay around with them and shuffle them every five minutes or so and just watch him get stronger."
 
I wish I had the step son one he did in the elbow fixing demonstration. Check that, I wish I was the guy getting the work done on.
 
rob112 said:
I wish I had the step son one he did in the elbow fixing demonstration. Check that, I wish I was the guy getting the work done on.
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I was standing behind the camera guy for that one! I have been using the piece of pipe that covers the pins in our rogue rack. Its powder coated and similar in weight to the Stepchild. The powder coat helps it grab when you're throttling. If it's not powder coated or heavy, you can just add pressure and try throttling and see what happens. We use that where the X-Wife would be prudent as well, just with a ton of pressure. Its hard to believe he uses 135lbs for his calves and IT bands, but he does. Basically the Stepchild comes out for feet, ankles, tibialis, and elbow stuff.
 
herderdude said:
I was standing behind the camera guy for that one! I have been using the piece of pipe that covers the pins in our rogue rack. Its powder coated and similar in weight to the Stepchild. The powder coat helps it grab when you're throttling. If it's not powder coated or heavy, you can just add pressure and try throttling and see what happens. We use that where the X-Wife would be prudent as well, just with a ton of pressure. Its hard to believe he uses 135lbs for his calves and IT bands, but he does. Basically the Stepchild comes out for feet, ankles, tibialis, and elbow stuff.
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That's awesome, you are one lucky SOB. I do wanna figure out something I can do at home to replicate that. In the mean time I'll graston
 
rob112 said:
Did you get the pipe you use that is already coated at like Home Depot or lowes?
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We used the pin covers off the Rogue Rack. It's already powder coated and has some heft to it. So if you have the safety pins that poke through the rack, there's usually a pipe that goes over them. If you want to purchase one, I'd do it right and Google "2in bar stock near me". And see where they would get it powder coated. And while you're there, you could price out an X-Wife, which is 5" bar stock. Either one you should be looking at around $1.50-1.75/lb. EDIT: specify round bar stock and use the cheapest metal you can find. You DO NOT need cold rolled steel because guess what, human tissue is still not as strong as hot rolled steel or whatever else you may find. Aluminum would be too expensive and too light. Just browse and get to know your local metalworkers lol.
 
Today was emergency repair mash day on the best lifter in the gym for about 45min, then hit quads, post squat, mash, and leave.

Hack Squat mega drop set
4ppsx18/3ppsx15/2ppsx12

The pain...

Post Squat stuff

Elbow mash left arm (bad arm) from YouTube vid (with light voodoo wrap)

Sweet Lord, my forearm extensors are the worst quality tissue I've ever experienced on anyone's body so far. My triceps tendon is also very tender and knotty. We may be onto something here. That will take many sessions to work out, but it's encouraging that I found something to work on. rob112 work that tissue soon and tell me what you find. Try it with and without the wrap.
 
Yeah. I feel like the hack machine hits my quads harder than leg presses. I'm going to push toward four plates for multiple sets and see if that doesn't iron out my knee cave on raw squats and pulls. There's no doubt that my mission to build my hips for the last six months was a success, but it didn't fix all my problems.
 
Duramaxhd said:
How would u even attempt to feel what one u were using more upper back or lat wise sorry for the wording
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Its all about bar path. The wider grips give you the ability to touch lower and use more lats, the closer grips keep you higher and use my upper back. Its all bar path.
 
So I saw a Louie video on facebook about DE benching. After applying the principles, my pec was not affected. So after one month of not benching in any difficult capacity, I did a speed day.

Shoulder routine
Band assisted pull ups 3x8
Band pushdowns 1x20
DB bench 50x2x15


DE bench (3 grips all inside the rings, slicks, thumb from slicks, and pinkie on rings, touch at sternum instead of belly)
205+short minisx9x3

Really good speed. Surprising.

315X1
Lowered this one cautiously and only pressed it as hard as I needed to to get it off my chest. I'll get more aggressive later. For now, this was good enough.

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Rolling Tri/band pushdown
35x12/lightx15
40X8/lightx8
40X5/5 Tate/minix12

Bench style lat pulldown/bench style low cable row
Lightx8/8
Lighterx5/drop 5/rowx5

Very happy with today. Rolled my shoulders instead of staying tight with the closer grips. That lead to a sore AC, but it will feel better in a day or two and I will remember to stay tight because of it.
 
So after a bag of lindor truffles, two dozen assorted cookies, half a pan of scalloped potatoes, three quarters of a pan of green bean casserole, a couple pounds of turkey, and a whole plate of sweet potatoes in the last three days, I have only gained three pounds. And in the week-long pre-thanksgiving starvation, I only lost two. Wtf? My weight hasn't been this stable since I started cutting weight for wrestling when I was 12. I don't even know what's happening right now.
 
herderdude said:
So after a bag of lindor truffles, two dozen assorted cookies, half a pan of scalloped potatoes, three quarters of a pan of green bean casserole, a couple pounds of turkey, and a whole plate of sweet potatoes in the last three days, I have only gained three pounds. And in the week-long pre-thanksgiving starvation, I only lost two. Wtf? My weight hasn't been this stable since I started cutting weight for wrestling when I was 12. I don't even know what's happening right now.
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Dude, same! My weight will not budge. I've been above 4k calories (not a guess, I keep track) with random interspersed days above 5k (i.e. Chinese buffet day, thanksgiving) for the past month and I've gained 2lbs. Been to the point of force feeding on many occasions.

I have no fuking clue how the big guys (300+) do it.
 
liftandswim said:
Dude, same! My weight will not budge. I've been above 4k calories (not a guess, I keep track) with random interspersed days above 5k (i.e. Chinese buffet day, thanksgiving) for the past month and I've gained 2lbs. Been to the point of force feeding on many occasions.

I have no fuking clue how the big guys (300+) do it.
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It just takes a lot of time, man. If you're struggling, you can drop your cals for a couple three weeks and try the all out bulk again. If I eat 4500 every day with no light days for a couple months, I'd be 250. But, I've already been there. When you're breaking new ground, it's slow and has many steps forward and back.

There was a board-wide McDouble phase around this time last year, Cincy was 230, Rob was 220, Jim climbed up like 30lbs in a few months to break 200. Sometimes you gotta eat like a jagoff to get that weight up. Eventually we all realized we got fat together and threw on the brakes, except for Jim. His body fcked him.
 
herderdude said:
It just takes a lot of time, man. If you're struggling, you can drop your cals for a couple three weeks and try the all out bulk again. If I eat 4500 every day with no light days for a couple months, I'd be 250. But, I've already been there. When you're breaking new ground, it's slow and has many steps forward and back.

There was a board-wide McDouble phase around this time last year, Cincy was 230, Rob was 220, Jim climbed up like 30lbs in a few months to break 200. Sometimes you gotta eat like a jagoff to get that weight up. Eventually we all realized we got fat together and threw on the brakes, except for Jim. His body fcked him.
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Ahh, the good old days.

Heavy weights were lifted, power bellies were grown, and all was right in the world....
 
I gained about 10lbs so far not too happy about it but I know it's mostly water and undigested food tomorrow starts strict diet till Christmas
 
herderdude said:
It just takes a lot of time, man. If you're struggling, you can drop your cals for a couple three weeks and try the all out bulk again. If I eat 4500 every day with no light days for a couple months, I'd be 250. But, I've already been there. When you're breaking new ground, it's slow and has many steps forward and back. There was a board-wide McDouble phase around this time last year, Cincy was 230, Rob was 220, Jim climbed up like 30lbs in a few months to break 200. Sometimes you gotta eat like a jagoff to get that weight up. Eventually we all realized we got fat together and threw on the brakes, except for Jim. His body fcked him.
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Yeah, I've never been above 180lbs in my life and now I'm 205ish. I'm fatter, as one would expect, but I'm still leaner than most. I'm lucky enough to have a beautiful girlfriend who supports me gaining size. I won't allow myself to go above 20% bf (rough estimation using the mirror) though, and I haven't yet. From what I've read, there's diminishing returns beyond that point anyway in regards to things like insulin sensitivity.

After New Years, I'll throw on the brakes and see how everything pans out.

Also, mcdoubles are GOAT.
 
liftandswim said:
Yeah, I've never been above 180lbs in my life and now I'm 205ish. I'm fatter, as one would expect, but I'm still leaner than most. I'm lucky enough to have a beautiful girlfriend who supports me gaining size. I won't allow myself to go above 20% bf (rough estimation using the mirror) though, and I haven't yet. From what I've read, there's diminishing returns beyond that point anyway in regards to things like insulin sensitivity.

After New Years, I'll throw on the brakes and see how everything pans out.

Also, mcdoubles are GOAT.
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Right, there are diminishing returns above 18% and also there are diminishing returns after trying to bulk for long periods of time. Renaissance Periodization says 3 months until diminishing returns, and even JM Blakely, King of The Bulk, recommended bulks lasting no longer than 6 months.
 
herderdude said:
Right, there are diminishing returns above 18% and also there are diminishing returns after trying to bulk for long periods of time. Renaissance Periodization says 3 months until diminishing returns, and even JM Blakely, King of The Bulk, recommended bulks lasting no longer than 6 months.
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Makes sense. Thanks for the info, herder.

Think I should try to recomp a little bit at maintenance? Or live in a lonely caloric deficit for awhile?
 
liftandswim said:
Makes sense. Thanks for the info, herder.

Think I should try to recomp a little bit at maintenance? Or live in a lonely caloric deficit for awhile?
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I think a few weeks of maintenance would be enough to reset your body.
 
O great and wise one would this also be true of the opposite if u remain in a cut to long should u take a break for a while then continue
 
Tonight was short, but awful. I didn't have my head in the game for the squats, so I cut em and added some extra pulling.

Low Box SSB w/ chains
Work up
335 over warm up. Pretty close to maximal on this day.
285X3x2
Done. Added in five KB swings between each warmup and work set, so 8x5 with the 106

DE deadlift
135+Doubled short minis x3
245+bands+125 chainx1
^That's over 550 at the top for sure. Drop chain.
245+Bandsx10x1

I don't care what the chart says, those bands add up to a metric fúck ton. Done off of a slight deficit due to the jumpstretch platform. Brutal on the glutes, high hams, and upper back.

That's all I had time for today, and that's all my body was ready for. Still on the fence about the Dec. 13th meet in Canton due to work schedule, but just in case, I'll pull a last warm-up in three days and then chillax.

I'd like to bench in the meet, but I see no point in going out and hitting 350 and shutting it down or pushing the envelope and hurting myself. I need to grow into the new technique a little more as well.
 
Why do we all have crippled benches damn it. We wana lift injury free!

Nice wrk today dude.
 
Rodja said:
I need to get a handle on why my squat sucks in relation to my deadlift. I know my struggle is out of the hole. Then to really hit the box raw I suppose.
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Id have to see you squat in gear. The better my raw squat the better my geared squat for me. For me its all in the upper body and lats. If i can get my lats tight and keep my chest high ill make the lift and my leverage improves as i load the gear. Also staying upright helps a ton.
 
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