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

Just west of State College here. They are in the process of putting a Primanti Brothers near main campus. Next spring from what I hear. Congrats on the PR's.
 
Cube Predator Week 1 light day

Post squat stuff
Banded shoulder stuff

Bench (grip4orce) minis to warm up
185x8
225x6
255X5x3 shpeedy
225X20

CGBP
245X12

DB Incline
12,10,20

Hoff Press x2

Arnold Press
3X10

BFR Preacher Curls
2x10

Banded DB Flyes
20# and minibandx2x8

Krocs
115X30

Last time I did this workout, I based it off of what I hoped to hit instead of what I could hit. Feels a lot better this way. I cut two AMRAPs and some assistance for the pec, but I like where I'm at and I'm feeling like 400 is in the realm of possibility this spring.
 
After jamming my back for the umpteenth time, I tried something different. Watched a Mark Bell video last night and he uses the head nod and sink with static leg drive rather than combining with dynamic leg drive. It worked well for me, so I'm going to roll with that.
 
Sean1332 said:
So, how are you holding your Grip4orce's? I reach my fingertips over the opening and clamp it shut like that.
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I don't cover the opening with my fingers. I have the opening exactly opposite of my hand and squeeze on it. I'm more looking to open up my hand, but I don't mind the irradiation (I think that's the word) benefits. I have my brother line up my hands before I clamp down on it.

Another note I missed, I had to do hammer curls between bench sets due to tennis elbow pain. I've had KT tape on my golfer's elbow the last two days and today golfer's elbow wasn't the problem. Little ****er.
 
herderdude said:
Cube Predator Week 1 light day

Post squat stuff
Banded shoulder stuff

Bench (grip4orce) minis to warm up
185x8
225x6
255X5x3 shpeedy
225X20

CGBP
245X12

DB Incline
12,10,20

Hoff Press x2

Arnold Press
3X10

BFR Preacher Curls
2x10

Banded DB Flyes
20# and minibandx2x8

Krocs
115X30

Last time I did this workout, I based it off of what I hoped to hit instead of what I could hit. Feels a lot better this way. I cut two AMRAPs and some assistance for the pec, but I like where I'm at and I'm feeling like 400 is in the realm of possibility this spring.
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Whata grip4orce and whats a hoff press?
Also nice work
 
SweetLou321 the Hoff Press is one long miniband run under the bench and attached to both sides of the bar. Put 10s on the bar and do 8 skullcrushers, 8 CGBP, 8 more skullcrushers and rack. Usually done for three sets.
 
SweetLou321 said:
Ok cool thanks, you really seem to like it. Feels good?
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Feels bad! Lol. The pump is nuts. Hits the entire triceps with an emphasis on the lock out part of the tris. I squeeze at lock out rather than pumping out reps, too.
 
herderdude said:
Feels bad! Lol. The pump is nuts. Hits the entire triceps with an emphasis on the lock out part of the tris. I squeeze at lock out rather than pumping out reps, too.
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And to think i was only doing rolling db ext and tate presses for volume. I will have to program these in soon.
 
So I'm ready to commit to a meet February 7. The strong box pro/am in Charleston WV. Pete Rubish will be there! 1600 is the goal, 605+ squat, 370+ bench, and whatever I need to pull to get 1600.

Judging from my 365 on Wednesday or whenever that was, I think I have 370-380 all day on February.

I'm going to go with a 545 double and 565 single later this week on squats, but judging by last week I don't think 605-620 will be a problem. Then, if my deadlift is as it was for this last meet, where I looked and felt good for 620, I'll just have to be fresh and execute.

After that is some really exciting news, Pittsburgh's first sanctioned meet since I started competing! The meet I did last May where I totaled 1515 is now being sanctioned by the SPF. A gym across the river from where I usually train just got a monolift, so I will make May my first multi-ply full power meet. Very tentative goal there will be 750/550/600, though I won't know much of anything for sure until I get in the gear.
 
herderdude said:
So I'm ready to commit to a meet February 7. The strong box pro/am in Charleston WV. Pete Rubish will be there! 1600 is the goal, 605+ squat, 370+ bench, and whatever I need to pull to get 1600. Judging from my 365 on Wednesday or whenever that was, I think I have 370-380 all day on February. I'm going to go with a 545 double and 565 single later this week on squats, but judging by last week I don't think 605-620 will be a problem. Then, if my deadlift is as it was for this last meet, where I looked and felt good for 620, I'll just have to be fresh and execute. After that is some really exciting news, Pittsburgh's first sanctioned meet since I started competing! The meet I did last May where I totaled 1515 is now being sanctioned by the SPF. A gym across the river from where I usually train just got a monolift, so I will make May my first multi-ply full power meet. Very tentative goal there will be 750/550/600, though I won't know much of anything for sure until I get in the gear.
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Awesome justin. Why the fck is this pburghs first sanctioned meet? A city that size it makes no sense.

1600's in the bag, worry about the gear after that...
 
napalm said:
Awesome justin. Why the fck is this pburghs first sanctioned meet? A city that size it makes no sense.

1600's in the bag, worry about the gear after that...
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Beats the shyt out of me, man. Makes no sense. Big Gene broke the world record at that meet once, then they quit on it since its Memorial day weekend. Just can't explain it. I'd like to see some of the area's big guns come out, but there's a money meet six weeks earlier. Ah, well.

Deadlifts

Warm up singles against short minis
Up to 475 against them beltless
515 beltless (PR)
555 w/ belt (An all-time shed record, ladies and gents!)
Go to 3/4" deficit.
475x3x3 first two sets no belt
Go to 2" blocks
475X5

Snatch Grip Romanian DL 6" blocks
245+minis anchored 6" further away from me X2x12

Pull ups
2 clusters of 12 singles

Band rows
4X15

Band fallouts
10 of em.

Choke the band around a rafter and fall forward slowly. Hold, come up. They're okay.

EZ Bar Rollouts
1X8
Trying to initiate set 2 led to an extremely painful ab cramp.

Lay on floor
2 minutes.

And got the hell inside. Today was a little more accessory deadlifting than I planned, but perfect. Deficits took it out of me.

I didn't feel any better than usual today physically. I'm just much more technically proficient now and I have a much better mindset towards these weights now that I've gotten a giant PR. I'd say 565 or thereabouts is pretty much opener weight on a deadlift bar if I keep this up.
 
Your work capacity on deads always amazes me, after I hit some type of PR on em I can't hit any other heavish stuff at all.
 
capo180 said:
Your work capacity on deads always amazes me, after I hit some type of PR on em I can't hit any other heavish stuff at all.
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Gotta keep building up to it, man. It takes time. Ever since I regressed 25lbs on my deadlift in my first full power meet, I don't allow my back or my deadlift to fail me anymore. Today's priority was the deficit triples at 475, I decided that this morning. The over singles, I took what was there. And I wanted more triples than I was capable of since my fat ass couldn't reach the bar well, so I went with blocks.

You wanna see some pulling, go back into the archives and give PaulBlack 's log, Chasing Gaynor, a gander. Should have asked PB if he was a milkman in Wisconsin, he could've been Rubish's daddy. EDIT: that's the kind of shyt you'd expect him to ask, too. Lol.
 
That is one hell of a session Herder. Thank god the shed is so close or you may not make it back home!
 
rob112 said:
That is one hell of a session Herder. Thank god the shed is so close or you may not make it back home!
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Dude, you ain't lying. God damn ab wheel gets me every time.
 
liftandswim said:
Screw pulling from the floor then moving to deficits. Feels like you're lifting the bar out of a well. No thank you.
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Honestly I made a mistake counting my stack of mats. I was texting people "555 DEFICIT MU-UCKA" and then I realized I was actually elevated 3/4". Then I had to dip an inch and a half.

<--- still nursing a back pump
 
Beltless pulls and rollouts, my core is fried. Cube Predator Week 2 light day coming soon.
 
Happy 50th Birthday to Super D! In his honor, everyone should try the protocol from his last meet: 25 bodyweight deadlifts, rest 30 seconds while taking a shot of whiskey, and finishing with an AMRAP. Or unrack 1300lbs. Or play center in a backyard football game.
 
herderdude said:
Happy 50th Birthday to Super D! In his honor, everyone should try the protocol from his last meet: 25 bodyweight deadlifts, rest 30 seconds while taking a shot of whiskey, and finishing with an AMRAP. Or unrack 1300lbs. Or play center in a backyard football game.
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lol, is that all just for fun? Unrack 1300lbs lol
 
SweetLou321 said:
lol, is that all just for fun? Unrack 1300lbs lol
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I think it all sounds fun except the 1300. He said four times he's had 1300 on his back. He was probably a pretty tall guy many moons ago lol.
 
SweetLou321 said:
I honestly cant imagine. That takes some balls right there.
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800 top and 550 bottom or whatever I hit that one day was quite an experience in itself. I can't imagine trying to wedge out a grand, let alone 1300.
 
It only took me one week of the new squat gripping to determine I prefer golfers elbow to tennis elbow. I need to go upstream and downstream of my elbow. I'm always wrapping and flossing, but not improving in pain management. I need to work bicep origin, triceps head, triceps tendon, and especially my wrist. I noticed carrying the bar too high in my hand made life hard, so I'm assuming wrist mobility will help. Anywho...

Light Bench day
Work up
225X8 against short minis
245X5
275x5x3

Speed was excellent and I didn't jam my back. Speed took a slight hit towards the end as my forearm felt like it was going to explode.

245X 12, 8

CGBP
265X3 tired and in pain
Add reactive slingshot
245X12 that's better. Only set I wrapped my wrists for, as well.

JM Press against micro mini
95x15
115x12
135X10
155X8

This is when I said **** it. Not benefiting from extra work at that point.

Grip4orce reverse curls
Barx3x20
65x12
These stiff model grip4orce are no freaking joke.
Drop grips
65X2x20

Done. Time to hammer down on my arm until it falls off or agrees to lift big.
 
Nice pressing day man, sucks about the elbow. How do you do your JM presses? I've seen several different ways.
 
I also i get terrible golfers elbow from to much grip work myself. I used mashing, icy hot during training and before bed, mashing with an ice cube, and straps for half my pulling work seems to clear it up quick for me.
 
capo180 said:
Nice pressing day man, sucks about the elbow. How do you do your JM presses? I've seen several different ways.
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Usually take it down to the Glanville until my bis are smashed against my forearms, wrists fully flexed. When I hit the bottom I push my elbows up toward the ceiling for the extra stretch on the triceps tendon, then I punch it straight up.

There's a lot of ways to do them, find the one hardest on your triceps that humbles you weight-wise and improve upon it.
 
SweetLou321 said:
I also i get terrible golfers elbow from to much grip work myself. I used mashing, icy hot during training and before bed, mashing with an ice cube, and straps for half my pulling work seems to clear it up quick for me.
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I did some research and it's not truly tennis elbow, it's in the brachioradialis. I had my whole arm and front delt mashed by a short steel bar and I'm going to do that every day until it's a thing of the past. Probably going to lower my comp squat volume to singles just to groove weight and go from there. Also move my squat grip out until there's no weight on my arms. There's a monolift a half hour away, That may be the only place where I'll be able to take a grip I can work with.
 
herderdude said:
I did some research and it's not truly tennis elbow, it's in the brachioradialis. I had my whole arm and front delt mashed by a short steel bar and I'm going to do that every day until it's a thing of the past. Probably going to lower my comp squat volume to singles just to groove weight and go from there. Also move my squat grip out until there's no weight on my arms. There's a monolift a half hour away, That may be the only place where I'll be able to take a grip I can work with.
Click to expand...
The release for the brachioradialis is fairly simple, albeit extremely painful. You'll need a buddy to help unless you have a truly insane pain threshold. Flex the elbow, find the trigger point, extend the elbow as you move up the forearm simultaneously, and repeat.
 
Solid work with the elbow issue. I just wanted to add about the voodoo band and the elbow area. I noticed it does not stop pain really, but when o do it regularly for movement purposes it is effective. For example, my problem hand does not open like my good hand, so if I wrap the flexors just below the elbow and stretch the wrist each way I could it helped tremendously with ROM, but if I wrapped the actual wrist it didn't help much at all.
 
rob112 said:
Solid work with the elbow issue. I just wanted to add about the voodoo band and the elbow area. I noticed it does not stop pain really, but when o do it regularly for movement purposes it is effective. For example, my problem hand does not open like my good hand, so if I wrap the flexors just below the elbow and stretch the wrist each way I could it helped tremendously with ROM, but if I wrapped the actual wrist it didn't help much at all.
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Not sure if she'll be strong enough to do it, but get the wifey to rotate and almost "open" your radius and ulna while you're flossing it. It helps to get into the tiny muscles within the forearm itself along with the connective tissue.
 
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