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

liftandswim said:
When was this golden age?

And if I'm not mistaken, Duffinr cut something like 30-35lbs for GPA worlds. Insane.
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He kept a log here until March of last year. Always full of good info, I only wish I had known enough to ask better questions. Most of us were more like "Wow...you're strong." He had video of some of his multi-ply meets and back when his arms were healthy enough to pull 8. Or the meet when he totaled like 1500 tearing his adductor on his third squat.
 
Lower cleanup work.

High bar pause squats (1-2s pause)
385X3x3
Low bar x3
All sets far above previous bests.
I thought high bar felt really strong, until I went back to low bar. Way stronger. I squatted facing a mirror and in my oly shoes today. Felt much better and more consistent.

Pulls
425X6x1

Took me forever to find the groove, and it was especially bad without my belt. Once I belted up and focused on keeping my hips close it got way better.

And done. Tagged along with my boy Lamonster, he got rocked by the same disease Clint Darden has and this was his first time under the bar in months, so we didn't hang for excessively long and I only felt like squatting and pulling.
 
Sucks about Lamonster, man. Hoping the best for him. Darden is definetly motivating.

Nice work tonight for a short span of time
 
jimbuick said:
I saw that about Darden, what disease is it?

I saw something about chemotherapy so I can't imagine its good.....
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It's called ulcerative colitis. It's an autoimmune disease where your body wages war on your digestive system. Darden went from like 300 to 230, he went from 200 to 150.
 
herderdude said:
It's called ulcerative colitis. It's an autoimmune disease where your body wages war on your digestive system. Darden went from like 300 to 230, he went from 200 to 150.
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Have been dealing with this disease for about 2 and half years now. It is definitely a Kunt of a thing.
 
Monster bench day

Work up
335X6 PR +20#
Try buddy's SDP
455X1 float
You must be very fast to bench well in that shirt.
Back to raw
365x2 PR+10#
CG 2 board
315X8 tech failure

And done. Assistance later today.
 
herderdude said:
Monster bench day

Work up
335X6 PR +20#
Try buddy's SDP
455X1 float
You must be very fast to bench well in that shirt.
Back to raw
365x2 PR+10#
CG 2 board
315X8 tech failure

And done. Assistance later today.
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Awesome day today Gratz on the pr's brother
 
liftandswim said:
How're the biceps and/or elbows on the day?

Great benchin'
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Biceps ached like hell pre-shirt, they usually don't hurt in a shirt (and didn't) and they hurt a good deal after benching for maybe 45min. So on my scale, 8/10 on the day. 9/10 would be if I didn't have to mash and curl between sets to feel serviceable, 10/10 would be pain free. Pain free only occurs when I go without squatting with a straight bar for a couple months.
 
CincyKiller45 said:
That's pretty impressive to hit a PR before and after shirted work. 4 wheels ah comin'.
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rob112 said:
Yea is think he isn't too far off that.

Great pressing today dude!
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Thanks guys. Next raw meet it will fall. I'll take 405 with reverse minis three weeks out. Thinking PA Championships in York the 28th, I won't be able to get into the Battle of the Titans meet,
 
liftandswim said:
How're the biceps and/or elbows on the day? Great benchin'
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herderdude said:
Biceps ached like hell pre-shirt, they usually don't hurt in a shirt (and didn't) and they hurt a good deal after benching for maybe 45min. So on my scale, 8/10 on the day. 9/10 would be if I didn't have to mash and curl between sets to feel serviceable, 10/10 would be pain free. Pain free only occurs when I go without squatting with a straight bar for a couple months.
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Is this from a previous injury?

I just recently noticed discomfort in my left bicep area (wasn't certain if it was bicep or beneath), an figured I just needed a deload because all the arm days with the benching.

I there a cause? Or a remedy?
 
RegisterJr said:
Is this from a previous injury?

I just recently noticed discomfort in my left bicep area (wasn't certain if it was bicep or beneath), an figured I just needed a deload because all the arm days with the benching.

I there a cause? Or a remedy?
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It's from squatting heavy with a straight bar combined with an old grappling injury. It's a really bad reach for me with ultra tight shoulders. It's a common problem for powerlifters. There's a lit of stuff to try. Elbow sleeves during squats and bench, hanging from a bar, voodoo flossing the elbow and shoulders, mashing the forearm, bicep, and shoulder. So many things, Some work some don't.

Super D always says that weightlifters brought over the 45lb straight bar when they invented powerlifting because it's what they had. But he would rather powerlifting be done with a buffalo bar for squats and a 2" bar for bench for the health of the lifters.
 
I'm getting FIVE X Wives coming in on the 28th!
 
herderdude said:
Super D always says that weightlifters brought over the 45lb straight bar when they invented powerlifting because it's what they had. But he would rather powerlifting be done with a buffalo bar for squats and a 2" bar for bench for the health of the lifters.
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This would be interesting.
 
NoAddedHmones said:
How come you refuse to take medication?
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I did some reading on remicade, which is the drug the gastro wanted to put me on after failing some other meds.

I tried asacol and hated it, felt bloated as hell and prednisone makes me a raving f'ing lunatic - even more than usual.

Sometimes the cure (sic) is worse than the disease...
 
herderdude said:
It's from squatting heavy with a straight bar combined with an old grappling injury. It's a really bad reach for me with ultra tight shoulders. It's a common problem for powerlifters. There's a lit of stuff to try. Elbow sleeves during squats and bench, hanging from a bar, voodoo flossing the elbow and shoulders, mashing the forearm, bicep, and shoulder. So many things, Some work some don't.

Super D always says that weightlifters brought over the 45lb straight bar when they invented powerlifting because it's what they had. But he would rather powerlifting be done with a buffalo bar for squats and a 2" bar for bench for the health of the lifters.
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I prefer squating with a squat bar over the buffalo bar personally. No shoulder/biceps problems and both ac joints are raised.
 
SweetLou321 said:
I prefer squating with a squat bar over the buffalo bar personally. No shoulder/biceps problems and both ac joints are raised.
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You're lucky/diligent on your shoulder health then, dude. We did the straight bar squats with two blues a side in March and all seven of us came in on a scheduled off day for therapy.
 
napalm said:
I did some reading on remicade, which is the drug the gastro wanted to put me on after failing some other meds.

I tried asacol and hated it, felt bloated as hell and prednisone makes me a raving f'ing lunatic - even more than usual.

Sometimes the cure (sic) is worse than the disease...
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Fair enough, its such a individualised disease where each person responds to treatments differently. Good luck going forward. I couldnt imagine flaring full time though, would be hell!
 
NoAddedHmones said:
Fair enough, its such a individualised disease where each person responds to treatments differently. Good luck going forward. I couldnt imagine flaring full time though, would be hell!
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Thanks, I'm kind of lucky, mine only flares up a couple times a year, but when it does I usually end up in the hospital for a week...
 
herderdude said:
You're lucky/diligent on your shoulder health then, dude. We did the straight bar squats with two blues a side in March and all seven of us came in on a scheduled off day for therapy.
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I agree that heavy band tension squats do push my shoulders/biceps a good bit. But any amount of straight weight/chain is fine for me. I do the defranco simple six ed and before every session.
 
Both of Lamonster's flares resulted in 40lb weight losses and lasted for months. Horrendous.
 
napalm said:
Dude, when I was diagnosed and ended up in the hospital the first time, I lost 40 lbs in a week.

That was my I intro to UC...
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That **** is no joke, man. Everything I know about it is so brutal.
 
Deadlifts today

Conventional from the floor
455x3x3

Felt pretty good. Just wanted to come in and hit 455 as hard as I could for multiple triples.

Lat pulldown
3X8

KB front squat
140X3x10

Butt walks
2x30s down, 30s back

Pull ups
3X5

Renegade rows
70X4x8

These are harsh. Full body work, but they also hone in on the lat hardcore.

Pretty happy with how 455 moved. Nothing was shytty or slow, so that's a plus. Assistance was not my usual marathon, but effective.
 
Renegade rows... New to me. Thanks for the idea.
 
SweetLou321 said:
What are they?
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It's like a pushup but you hold onto dumbbells and do rows one arm at a time instead. I was more in a bear crawl stance than a plank stance because it was too hard to keep my core.
 
Yeah he told me not to talk about them on Tuesday night until he came out with them, but I did a bunch of swings with them, the renegade rows and some tricep extensions. He's not kidding about how they spare the joint. The tricep extensions gave me an uncomfortable pump. They make KB swings and snatches and whatnot crazy hard.
 
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