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

I want one...
 
Random squat day.
Work up
425X2 no no paused (big PR)
445X2x1 no no
445X1 belt
475X1 wraps
475X1 wraps
515X1 "
555 unrack
425X1 wraps

Toyed with a wider stance and more controlled, hip dominant descent. Would have hit good weight had it not been so damn cold and had I had spotters. Much more consistent in terms of how I hit the hole.

Sumo blocks
245X5
335X1

Hips said no more. Some post squat stuff is on the menu tomorrow, along with helping a training partner with his brand new super katana scoop collar. That I can't wait to see.
 
herderdude said:
Random squat day. Work up 425X2 no no paused (big PR) 445X2x1 no no 445X1 belt 475X1 wraps 475X1 wraps 515X1 " 555 unrack 425X1 wraps Toyed with a wider stance and more controlled, hip dominant descent. Would have hit good weight had it not been so damn cold and had I had spotters. Much more consistent in terms of how I hit the hole. Sumo blocks 245X5 335X1 Hips said no more. Some post squat stuff is on the menu tomorrow, along with helping a training partner with his brand new super katana scoop collar. That I can't wait to see.
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Looks better than a random squat day! :D
 
puccah8808 said:
Looks better than a random squat day! :D
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Thanks, doll. Felt good today, just didn't want to tear something in the 22 degree weather or get stuck under the bar.

Did some airplanes, couch stretch, and piriformis stretch before I squatted. Seemed to help, but I won't go wide raw again til I get some hammy bands and also would much prefer to be tempered before I squat, but not gonna happen with a cold shed.

If my pec were better I'd like to pursue this raw squatting thing awhile longer. But I gotta make use of all this gear I've collected someday. The shoulder stuff I've been doing made squatting very easy on the arms today.
 
Today was mostly me x wifing everyone and helping with shirts. But I got some training in.

Bench Daddy 3 board
205X2x20

Axle seated OHP
205X3x5

BB Tricep extensions
135x4x15

Band Pushdowns
Greenx5x15

Pull ups (strict)
BWx3x6 not bad for 237

One arm band high rows
Greenx5x15

Working tomorrow for the first time in weeks. Then maybe getting some supplemental lower in.
 
herderdude said:
Thanks, doll. Felt good today, just didn't want to tear something in the 22 degree weather or get stuck under the bar.

Did some airplanes, couch stretch, and piriformis stretch before I squatted. Seemed to help, but I won't go wide raw again til I get some hammy bands and also would much prefer to be tempered before I squat, but not gonna happen with a cold shed.

If my pec were better I'd like to pursue this raw squatting thing awhile longer. But I gotta make use of all this gear I've collected someday. The shoulder stuff I've been doing made squatting very easy on the arms today.
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I want some hammy bands but i kust dropped 120 on shoes, that was a mote important purchase at the time. The hammy bands are like 40 bucks?
 
SweetLou321 said:
Imma jusy buy em lol. So i have golfers elbow, you think the compression cuff over that area would helps or just grinding it out and using straps till it goes away is a better option?
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Keep working on it, but yeah, compression cuffs for sure.
 
herderdude said:
Keep working on it, but yeah, compression cuffs for sure.
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What size? I measured 11in, in the vid mark says go a size down so id get 10in. Sound right?

Raw lifting costs as much as geared lol, however the hip issues habe prevented consistent sumo pulling raw hench the gear and the golfers elbow always kills my drive for kroc rows lol
 
SweetLou321 said:
What size? I measured 11in, in the vid mark says go a size down so id get 10in. Sound right?

Raw lifting costs as much as geared lol, however the hip issues habe prevented consistent sumo pulling raw hench the gear and the golfers elbow always kills my drive for kroc rows lol
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That's exactly what I would do for sizing. It was so long ago I forgot how I went about it.
SweetLou321 said:
I assume your gonna get a great deal am in gonna hate you for it lol
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My sincerest hope is that you are full of rage for this very reason! I'll be upset if I don't get an awesome deal.
 
Last night I hit up some lower. Tried to cement the new technique and hasten the descent on it. Went up to 475 for a double. Felt like 600 on my back but moved better than Friday.

Then I tried all kinds of different deadlift techniques I saw on the RUM stream with 335. Wenning's heels together conventional is pretty much all hips, which works for a guy who is as hip-strong as he is. Robb Phillipus did this weird half sumo, that was just hard. Basically feet same distance apart as hands and then you drive your knees outside of your arms and out over the bar. It's a really short movement, but I'm not very strong in it. Switched to my regular conventional and pulled a bunch of reps. Hips and lower back were very fatigued though. I need to do a post squat day badly. I've fallen off the wagon on them.
 
So would it be fair to say you are more of a conventional conventional puller the dude? :D
 
rob112 said:
So would it be fair to say you are more of a conventional conventional puller the dude? :D
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Lol. I think I have pretty good leverages for a conventional deadlift, it's just hard to see it under all of my fat.

Duramaxhd said:
Herder is not a puller he is a pusher, he deadlifts and the world push away from him that's how men do it :-)
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That's what Hawthorne says he does! Try it sometime, I think the gravity isn't as strong that way.
 
herderdude said:
That's what Hawthorne says he does! Try it sometime, I think the gravity isn't as strong that way.
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I'm glad you guys have all started learning the science behind all of this ****.

Physics is a huge deal for PLers, and I never understood why only the best have taken the time to learn it! :laugh:
 
Last night did a post squat session. I never should have gotten away from those.

Today did an upper session.

Bench
Reactive
Barx25
135X20
225X8
Maddog
225x12
275X8
RAW
135X1
185X1
235X1
Ultra wide
135X12
155X2x12

Going to do more ultra wide stuff in the future. Light and high rep working up slowly on both flat and incline. I don't want to heal tight like I did last time.
KB around the world (like a mace swing)
25X5x10 each way

1 arm KB Swing
60X5x20

Hoff Press
3 sets

Cable Pushdowns (back supported machine. Excellent contraction)
30#X5x12 that's right. Do em light, do em right.

Monkey hangs

Pull up
Bwx5
Bw minus 30x2x8

DB Row
100X4x15

OHP
115X5x5 on the minute
115X8

Ruff. Pump was real.

Lat pulldowns
Lightx2x8 lats were fried

Hammer Curls
2X20

And done. I was bummed with how gassed I was, but this was a voluminous session. Lower tomorrow in some fashion. Weight is down to 235 after a buffet today, so that's pretty cool.
 
Nice work man, I feel you on the push downs people put too much weight on em and start getting the shoulder involved taking the weight off the tris.
 
capo180 said:
Nice work man, I feel you on the push downs people put too much weight on em and start getting the shoulder involved taking the weight off the tris.
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No doubt. I always feel that it's important to go heavy on movements and not worry about the amount of weight when training muscles.
 
I need to buy some hammie cuffs too.

Duff in recommends them to wear high on the thighs for any wide squatter/puller. I do it already with light floss on my bad hip.
 
Ooooh where can I get these hammie bands/ cuffs? My hams have been bothering me a lot.
 
NomZ said:
I need to buy some hammie cuffs too.

Duff in recommends them to wear high on the thighs for any wide squatter/puller. I do it already with light floss on my bad hip.
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No doubt. I see Odd Haugen came out with neoprene briefs cheaper than Rheband. I may be stacking the briefs on the hammy bands to keep my hips in total harmony with my chi. Wide RAW free squats on speed days, I don't want any nagging anything.
 
herderdude said:
No doubt. I see Odd Haugen came out with neoprene briefs cheaper than Rheband. I may be stacking the briefs on the hammy bands to keep my hips in total harmony with my chi. Wide RAW free squats on speed days, I don't want any nagging anything.
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Oh really?? Those Rehband's are king but I'll always go for cheap.
 
Volume/speed squat day

Straight bar and blue bands
Barx2x5
135X2x5
225X5
Belt
315X3
Briefs
315X2
365X8x2
405X1
455X1

GHR/strict rev hyper
BWx5x8/145x5x10

And done. Spent an hour mobilizing and bsing before squatting. X wired the biggest guy in the gym finally. 325Lb guy benching 750 for his opening attempt March 14th in Columbus. He loved it. I'll need a thorough critique from all hands on deck when I upload and edit my squats in. Made a lot of headway but I gotta keep it up.
 
Woah! He's a big guy!
 
puccah8808 said:
Woah! He's a big guy!
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It was nice, usually I have to bend dangerously low to roll people. With him, it was much easier. He's not a lanky 6'2" 325, more like a bowling ball 5'10" 325.
 
Please please watch with a sharp eye and note anything you see. This is like learning to squat all over again. Preferably I'd like to go without the bands, but the way I set them up helps me get clear of the hooks with minimal walkout. I will be making many pilgramages to monolifts in the area, I know of three.
[video=youtube;V42Wbp28tGg]https://www.youtube.com/watch?v=V42Wbp28tGg[/video]
 
Nice depth-back angle stays the same throughout-better descent speed on number two. I'd have to get real picky when offering a critique.
 
Depth is good, but you never looked settled in your core and ribs/lats aren't engaged. Your shin angle has too much forward lab for the weight you're doing. The way you have to unrack is probably causing most of these issues.
 
Hips and all looked good, just looked like you were a little unsturdy at the end. Probably bc the freaking band though haha. Solid depth man.
 
Nice work herd. You just looked kinda uneasy with the weight in the hole. Second reps were all better than the first. You'll figure it out though man! A mono would do you wonders.
 
Thanks, everybody. I actually surprised myself with my depth. Seemed like I improved thru the night. You're right. Second reps were best as I got more comfortable in descending in them. Rodja I've been trying to nail down the vertical shin thing for years. What are some of the things you focus on for it?
 
herderdude said:
Thanks, everybody. I actually surprised myself with my depth. Seemed like I improved thru the night. You're right. Second reps were best as I got more comfortable in descending in them. Rodja I've been trying to nail down the vertical shin thing for years. What are some of the things you focus on for it?
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I really just focus on bracing my core and keeping my lats tight. After that, I don't even try to sit back; my only focus is throwing my knees out. I do like geared SSB box squats for learning how to sit back. The torso angle you need for SSB is closer to the geared torso angle.
 
Sean inspired me, so I stopped by the state store on the way to the gym.

Wrap ankles
One arm KB Swing
Suitcase carry
Monster walk

Pulls
Work up against mini underfoot
Up to 455 +band beltless
Add belt, remove bands
455X1
505X3 PR
505X1 sumo PR
+Airline bottle of Yukon Jack
545X4 PR
545 sumo fail at knees
425+bandx3x3 beltless

DB Rows/leg press
4X10/4x15

And done. Pulls crushed me. But I crushed them back.
 
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