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

Rodja said:
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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Interesting. I'll have to talk the wife into trying to be my mobil-a-buddy and give it a shot.
 
Rodja said:
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.
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I'll need to try that. I found the trigger, its a little strap that runs very close to the lateral epicondyle, pretty deep. I wailed on it with my fingers and thumb after the mashing. Very sore today.
 
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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I wonder if I need to go after my wrist sort of in the opposite fashion that you need to. I also don't have actual compression bands yet, I use knee wraps for my ankle, shoulder, and elbow. Can't get the wrist with a knee wrap. Frickin purchases are never-ending.
 
Went to a foreign gym today because I heard talk of a monolift. It hadn't arrived yet so I had to squat out of the worst rack of all time. There was a piece of the rack on the floor that kept me from a good unrack. Didn't have a lot of time, so I rushed warmups. Just trying to shove 8lbs of shyt in a 5lb bag today. Missed 545 and went home. Little bro righted the ship in the hole and it went up easy. Too much forward lean.
 
Thanks guys. Entertaining the thought of trying again here in the shed. It irks me to miss that shyt.
 
I know its frustrating but you'll get it! We all have those moments! :) You've had plenty of awesome moments to more than cover a bad day here or there!
 
So I was just gonna do a rehab day, but I couldn't let that 545 go. So I hit it today. Absolutely buried the depth as I lost my hip tightness in the hole. It was a grinder, but I got it. Afterwards did 3x3 beltless high bar five second pause squats.

My biceps tendons were in extreme pain, so I decided to see how well I could bench if this happens on meet day. Smart, right? Hit singles with 135 and 225, got squished by 315. Unacceptable.

So... I mashed my bicep origin, front delt, pec, and subscap, And since the pain subsided, I tried again. 275 good, 325 good, 375 good with a grind. The negatives were a good five seconds at least, but I got that mofo with a pause. Next week I'm doing pause squats to let my arm heal and because they're clearly what I need to find my power out of the hole. I know the squats will get better, I just need to mash the hell out of my upper body to get my positioning right.
 
Also knocked out a bunch of hammer curls and finished the day with 3x12 rev hyper with 270. Back pump and glute pump fo days.
 
You subborn SOB. Good job though. And that's a heavy RH man...or I kinda suck at them haha

Do you have a strap attachment or like a padded straight bar?
 
rob112 said:
You subborn SOB. Good job though. And that's a heavy RH man...or I kinda suck at them haha

Do you have a strap attachment or like a padded straight bar?
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Thanks buddy! It was way under my skin, I refused to lose.

Spud strap ftw! Gym owner bought the ankle pad and literally zero people liked it. I found a way to do them heavy. I reach for the far handles and angle my upper body upwards. It hits the glutes and lower back. If I reach for the far handles and keep my belly on the pad like a reptile, it hits the hams. Sometimes I use the close handles with an upper body angle for a more intense contraction, and sometimes I go reptile and near handles for the lower thoracic/upper lumbar erectors.
 
herderdude said:
Thanks buddy! It was way under my skin, I refused to lose. Spud strap ftw! Gym owner bought the ankle pad and literally zero people liked it. I found a way to do them heavy. I reach for the far handles and angle my upper body upwards. It hits the glutes and lower back. If I reach for the far handles and keep my belly on the pad like a reptile, it hits the hams. Sometimes I use the close handles with an upper body angle for a more intense contraction, and sometimes I go reptile and near handles for the lower thoracic/upper lumbar erectors.
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Okay, we just started using that too bc the gym owner said the other one was too easy. I do find it harder. I haven't really tried the other angles and all. I have been doing slight incline far grips the whole time. I'll mess around with some grip action.
 
rob112 said:
Okay, we just started using that too bc the gym owner said the other one was too easy. I do find it harder. I haven't really tried the other angles and all. I have been doing slight incline far grips the whole time. I'll mess around with some grip action.
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I'm a huge fan of messing around with positioning to build up the periphery. Our issue with the ankle hugger was that it stopped before full extension. We had to leg curl at the top and extension was still compromised. All the high level gyms I've been to have straps on the rev hyper.
 
I agree with rob... You're one stubborn guy!! Way to get it done!!
 
I lol'd at the Shawn Oakman memes. At the same time, I'd like to know who's behind the genetic engineering department at Baylor. Errybody sub 4.4, a 370lb tight end/fullback, and Oakman 6'9" 280 looking like Shredder on the jumbotron.
 
320 for dubs even if my arms fall off, let's get it!
 
Went well! My Mark Bell cuffs finally worked for something.

185X8
225X6
275X5
295X3
320X4x2
245X14,9

DB Neutral
80X10
90X8
100X6

Felt strong on those, but pec had had enough.

Incline BB Press
225x3x4

Rolling Tri
25X4x15 (Yeah, 25 pounds)

Axle OHP
145X4x12

My arms love the axle bar. Each set of bench felt better than the previous. 320 is good last warm-up weight. Shoulders are thrashed. Gonna do a thousand external rotation reps when I get home.
 
Last heavy set:

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liftandswim said:
Biceps hurting or is your eccentric always that long? I know mine is much slower when my biceps are cranky.
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You should have seen it on Thursday, man. I stopped a couple times on the way down. That was the fastest descent of the four sets today.
 
Ravens whooped dat ass tonight, man! Simply outplayed in all phases.
 
herderdude I bring the weight down slow when mine acts up too. Freaking blows
Wrivest I heard The Hoodie was already seen in Arizona at the game yesterday...planting baby monitors in the locker rooms. lol
 
So monkey hanging made my elbows and shoulders feel amazing and stretched me into far better overhead positioning. But it also put a big big stretch on my pec that I didn't realize until I started benching. Went up to 265 with comp grip and there was just a little too much irritation. I didn't reinjure it, just bugged it out. So I moved my grip in to thumb from smooth and hit 305x3x5. Feeling good and strong, just have to heal up.

In retrospect, follow the outlined progressions instead of diving into 45s of passive one arm hanging with a knee wrap around your shoulder and a knee wrap around your elbow.
 
rob112 said:
Better safe than sorry dude
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I need to embrace this concept better, my man. Luckily I didn't go until anything broke down. Hopefully that saves me.

I really need the hanging and overhead stretches so I can get under the squat bar in a manner that allows me to bench as well. My shoulders are perfectly adapted for benching and deadlifting and not much else.
 
Today's hanging went much better. I didn't use straps, did two arm hangs, and used a heavy band to take strain off of my grip and shoulders. Six minutes of passive hang, one minute of active hang with five second holds at the top. It could be a month before I can do one arm hangs. So everyone knows, I not only read the Duffin blog post, but also three or four Ido Portal posts on hanging.

Then I did upper stuff.

DB Neutral OHP
70X4x8

Pec and subscap tempering. Monkey hanging + subscap tempering = ridiculous improvements in overhead reach and squat positioning.

BTN Pulldowns (strengthen and pattern in the new ROM)

Low Cable Rows

Vogelpohl rows
3X10
Did these with a Duffin's stallion twist. Bend at the hip on the negative to stretch the lat, come upright to get a better contraction. Threw a miniband around my hips, why not?

15 degree Tate Presses
50X3x8

CG 3 board (bang em out style)
225X20
275X12

Band Pushdowns
Light band 3 sets to failure
Mini 1 set to failure.

Lats, upper back, and tris were beyond pumped. Imaginary lat look fo days. Great day. Assistance days are awesome without that pesky main movement.
 
Here's those straight arm pulldowns. I kept the shoulders packed as best I could.

Edit: link would be nice.

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Good find DMax! Not easy to externally rotate with my hands over my head, that's for sure.
 
I did some hanging today, two handed for just a couple rounds. Felt real nice and loose in the shoulders after that.. I need some new shoulder health/mobility type stuff in my life. The vid you posted on the external rotations I'm gonna try on OHP day.
 
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