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

Had a giant meal at King's then hit lower.

Squat
Work up
385X2 paused RaAwW
425x1 RAWW not a long enough pause to count as a pause.
455X1 belt only, felt like carp on the descent but righted the ship. RPE 8
475x3x2 belt/wraps. Was going to go for 5 on the last set but threw my head too hard and almost fell backwards. Whippy cheap bar with no center knurling. RPE 7 on all sets. Felt more locked in in my back. Remembered to cue lats. Spread bar and lat pulldown bar and did a better job of getting air.

Deadlift off 2" of yoga mats (noise complaint)
475X3x3 sumo (last set beltless)
475x3 conventional beltless
515x1 beltless
545X1 belted
585XF no speed off floor, dropped it at knees.

Rubish Rows (basically a really ugly Pendlay row)
315x3x5

Renegade Row/Weighted Plank/Unweighted Plank
60X2x6/45x2x30s/2x30s

And done. Did 2x20 60lb one arm KB swings to warm up along with mobility. I see now why Louie talks about heavy side bends to help off of the floor after my heavy beltless sumos. Hard on the core. Posterior chain was annihilated but didn't go after my quads in assistance, not enough time and decided abs were the priority. Squats felt much better though it's hard to tell when the reps have been exponentially harder with more weight on the bar. EDIT: used the assisted chin machine for one arm and two arm hangs. Great success. Arm feels great and was able to bring my hands in a bunch.
 
Decided to paint the X Wives in a couple coats of spray Rustoleum. Possibly put a logo on them as well.
 
herderdude said:
Decided to paint the X Wives in a couple coats of spray Rustoleum. Possibly put a logo on them as well.
Click to expand...

Awesome! I can't wait to see them!
 
Shpeedy benchin

Short minis
Work up
275X1 over single
225X8x3 wanted to do 12, icy pec Did not.

JM with Grip4orce against short minis (laziness)
135X3x6

Band Pushdown
Greenx3x10 ruff

Band OH Pushdown
Minix3x15

Band high row
Greenx5x20

Band low row (single arm)
Greenx2x10
Lightx10
Twist away from it on the stretch, twist into it on the contraction.

Delt Raises
5X20

Pullaparts
3X10/10(3D overhand/underhand)
Rest of EFS pullapart series.

Chilly in the shed tonight! I was making a steam cloud. Speed was pretty good, pec isn't a fan of ballistic benching just yet. The cold kept my pace up, too. Whole sesh in one hour.
 
herderdude said:
Had a giant meal at King's then hit lower.

Squat
Work up
385X2 paused RaAwW
425x1 RAWW not a long enough pause to count as a pause.
455X1 belt only, felt like carp on the descent but righted the ship. RPE 8
475x3x2 belt/wraps. Was going to go for 5 on the last set but threw my head too hard and almost fell backwards. Whippy cheap bar with no center knurling. RPE 7 on all sets. Felt more locked in in my back. Remembered to cue lats. Spread bar and lat pulldown bar and did a better job of getting air.

Deadlift off 2" of yoga mats (noise complaint)
475X3x3 sumo (last set beltless)
475x3 conventional beltless
515x1 beltless
545X1 belted
585XF no speed off floor, dropped it at knees.

Rubish Rows (basically a really ugly Pendlay row)
315x3x5

Renegade Row/Weighted Plank/Unweighted Plank
60X2x6/45x2x30s/2x30s

And done. Did 2x20 60lb one arm KB swings to warm up along with mobility. I see now why Louie talks about heavy side bends to help off of the floor after my heavy beltless sumos. Hard on the core. Posterior chain was annihilated but didn't go after my quads in assistance, not enough time and decided abs were the priority. Squats felt much better though it's hard to tell when the reps have been exponentially harder with more weight on the bar. EDIT: used the assisted chin machine for one arm and two arm hangs. Great success. Arm feels great and was able to bring my hands in a bunch.
Click to expand...

Strong work
 
herderdude said:
Shpeedy benchin

Short minis
Work up
275X1 over single
225X8x3 wanted to do 12, icy pec Did not.

JM with Grip4orce against short minis (laziness)
135X3x6

Band Pushdown
Greenx3x10 ruff

Band OH Pushdown
Minix3x15

Band high row
Greenx5x20

Band low row (single arm)
Greenx2x10
Lightx10
Twist away from it on the stretch, twist into it on the contraction.

Delt Raises
5X20

Pullaparts
3X10/10(3D overhand/underhand)
Rest of EFS pullapart series.

Chilly in the shed tonight! I was making a steam cloud. Speed was pretty good, pec isn't a fan of ballistic benching just yet. The cold kept my pace up, too. Whole sesh in one hour.
Click to expand...

Strong bench, whats 3d pullaparts?
 
SweetLou321 said:
Strong bench, whats 3d pullaparts?
Click to expand...

You take a full length mini, stand on it, and pull it up to pullapart position and rep away. It works scapular depression along with retraction. Gives the upper back a different stimulus. I've almost ignored my facepull/pullapart work and I know if I keep it up, my next pec injury won't be grade 1.
 
herderdude said:
You take a full length mini, stand on it, and pull it up to pullapart position and rep away. It works scapular depression along with retraction. Gives the upper back a different stimulus. I've almost ignored my facepull/pullapart work and I know if I keep it up, my next pec injury won't be grade 1.
Click to expand...

Ok cool, ill give those a try. Sounds like a nice change of pace.
 
That's a quick session but def a strong session!!
 
As you all know, I don't like to pollute my log with progress pics lest I catch the ghey, but this is too exciting.



Invalid Link Removed
 
jimbuick said:
Why do you need 4?
Click to expand...

I don't, the shipment the shop got was enough for 4. I wanted two, But I am not mad about 4. I've seen guys handling 3 at a time, so I'm hopefully going to work my way toward that. Slowly this time, I swear.
 
X Wife was a huge hit, obviously. I had my subscap done for the first time today. Most painful thing I've experienced since grappling. Then did overload day on bench.

Work up
365X1 (opener)
405X1 rev minis crushed
435XF strain. Felt like a truck on my hands and as soon as I received the handoff it went. Should have known from the other day, but I was having no pain in the area. So I shut it down and we'll see how my pec feels on the 21st.
 
Duramaxhd said:
I could really use a rolling out right now

Take it easy on the pec dude you've been on a roll lately
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I know man it's such a pisser. I'll probably be alright by the 21st.

But it was so good to get back under the X Wife, man. Definitely.
 
Might just skip out on a raw meet in early spring and start prepping for equipped in May. Do something raw in the fall when I feel right.
 
Today was tons of rehab and some heavy squats.

SSB against blues and greens
Work up
2Ppsx3x3
Add felony wraps
3Ppsx2x2

Didn't leave myself enough time to wriggle into my Boss. I'll be breaking that in without briefs for a minute. Need to take the briefs in a great deal. I plan on doing a bunch of free squats with lots of chain until I figure out how to do it in gear, then go back to box and bands to build it up. Felt like a truck on my back today.
 
Tempered a stranger who wrecked his back GVT squatting. What a good feeling.
 
herderdude said:
Today was tons of rehab and some heavy squats. SSB against blues and greens Work up 2Ppsx3x3 Add felony wraps 3Ppsx2x2 Didn't leave myself enough time to wriggle into my Boss. I'll be breaking that in without briefs for a minute. Need to take the briefs in a great deal. I plan on doing a bunch of free squats with lots of chain until I figure out how to do it in gear, then go back to box and bands to build it up. Felt like a truck on my back today.
Click to expand...

Maybe it's just me, but the SSB box squats were the best thing that helped me when I was learning gear.
 
Rodja said:
Maybe it's just me, but the SSB box squats were the best thing that helped me when I was learning gear.
Click to expand...

These raw ones with lots of tension were rough on the hips in a good way. Maybe I'll have the box for breaking in the suit and learning it, but I need to hit up some free squats since I'm not good at them.
 
herderdude said:
As you all know, I don't like to pollute my log with progress pics lest I catch the ghey, but this is too exciting. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=113763"/>
Click to expand...

They're smexxxxxy, Herd! :)
 
Lower day

Squats with a wide stance up to 315

Sumo deadlifts
Work up
495X4x3 briefs
405X3 briefs (no hips left)

Deficit stiff legs
405x5

Pull ups (assisted)
-30x3x8

Bad Girl machine
210X3x8

Sumo stance KB Swings (band around knees)
60X5x30

Butt walks
30secondsx4 (2 sets forward 2 sets back)

Lats are fried from sumos. Wanted to go heavy, but wanted volume. Mission accomplished. I think that's the heaviest bunch of triples I've hit from the floor, conventional I usually do 425-475 for 3-5 triples as fast as I can.

I think I finally discovered the hardest way to do swings, the band around the knees forced me to keep the KB really close to my junk. Really hit hips hard.
 
Thanks, fellas. As you guys know, I don't do stiff legs in the strictest sense, but I definitely focused on stretching hams and not letting quads take over. It was halfway between TnG and full stops. Basically didn't let the slack come out of the bar between reps. I should have videoed them. Probably shouldn't call them SLDL. But 405 for 5 was definitely a 9.5 RPE, so it wasn't 100% my optimal technique.

First time I pulled with my brief legs not rolled up. Really challenges the hips to keep knees out with those legs so far down.
 
Did some rolling and high rep low box squats and high rep low weight benching with a slingshot off a rolled up yoga mat. Did a ton of x wifing on myself and four other people. Feeling fantastic now. My subscap is still tender but improving. I also did the Super D banded shoulder routine, which I had been neglecting and probably lead to my second strain. Felt much better today.
 
Today was a fart around day.

Super D Band shoulder routine

Cable Pushdowns (rope attachment)
Light weightx5x20

Lat pulldowns
Heavy neutral gripx4x10

Assisted 1 arm hangs
5min

OHP
135x5x5 OTM

That was awful. I was not explosive at all by set 5. The delt pump was extremely uncomfortable.

BTN Push Jerk
185X3x3

This was more a mobility exercise. I hit myself in the back of the head instead of landing the bar on my traps all but the last set. So those will be staying. When my shoulders are healthy enough that I'm breaking OHP personal records, I'll be ready to bench.
 
Deciding to add in a ton of mace work every time I'm at the gym too. Is the shoulderok out yet?
 
Sean1332 said:
Yeah. Duffin has a promo going. Tag his #'s in a picture with you wearing his shirt and you can win a free one.

I'll be doing that on Thursday.
Click to expand...

Damn I need one of his shirts on rush now!
 
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