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

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Vid^ sumo was smoked at 505 and made me its bitch at 545. Lol.
 
As I sit here you guys are really giving me the itch to pull my 525/530 right now lol, it keeps running through my head
 
Duramaxhd said:
As I sit here you guys are really giving me the itch to pull my 525/530 right now lol, it keeps running through my head
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Earn the right to attempt it, homie. When I go to take a PR, I take one I know I'm ready for. I think you've earned it, but you have to have done the work to know beyond a shadow of a doubt that you'll grab that motherfúcker by the neck and nail him to the wall. Whatever it takes to put that into your head is what it's gonna take. Whether that's a rep PR, volume PR, a training cycle with no misses, or some Jim Beam.
 
herderdude said:
Earn the right to attempt it, homie. When I go to take a PR, I take one I know I'm ready for. I think you've earned it, but you have to have done the work to know beyond a shadow of a doubt that you'll grab that motherfúcker by the neck and nail him to the wall. Whatever it takes to put that into your head is what it's gonna take. Whether that's a rep PR, volume PR, a training cycle with no misses, or some Jim Beam.
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I hear Ya thanks man
 
herderdude said:
Hell yeah. Unavoidable in Olympic shoes as well. See anything on my brief squats?
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Besides the upper back stuff rodja mentioned. You need to open the hips up more instead of sitting back harder. With heavy weight that position would have been brutual. This will help you stay more upright also.
 
Hyperforce compression shorts shipped yesterday. XLs were out of stock, so I also got an email from Odd yesterday. Put that in your pipe and smoke it. I went with larges. Hopefully I don't regret my decision.
 
Benched today
225x2x6 ultra wide
165x2x8 incline ultra wide
275 raw
365x2x2 Maddog
315x6 Maddog
315x6 close grip 5 board (working on a lengthy training partner's lock out)

JM
135x5x8

Hoff Press x3

100 Pullaparts (50 over 50 underhanded)

Donezo. Upper back later today. Who's got good stuff for gaining internal rotation of the shoulder?
 
Duramaxhd said:
Ultra wide doesn't mess with your pec more?
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Kept it very light on ultra wide, building without destroying and trying to build strength in a different range of motion. Last time I rehabbed my pec I kept everything inside the rings. Now I'm more focused on building strength on and outside the rings and trying to build toward healthy overhead pressing with a pinkie on the ring grip before I get crazy with the bench loading.
 
Shoulder Graston just now on the injured side. Only area with splotching was the front delt. Never use a liniment as lubricant on shoulder area Graston, the armpit is very sensitive.
 
I've gotten lineaments there before too, and it sucks balls.

As far as the internal rotation...if at home without bands I've always been a fan of the KSTAR one where you put a lacross ball behind the shoulder blade, internally rotate the same sides arm under you(like if it was handcuffed I guess) and roll to that same sides direction. Then move the ball a little, repeat.

Hope that made some sense
 
rob112 said:
I've gotten lineaments there before too, and it sucks balls.

As far as the internal rotation...if at home without bands I've always been a fan of the KSTAR one where you put a lacross ball behind the shoulder blade, internally rotate the same sides arm under you(like if it was handcuffed I guess) and roll to that same sides direction. Then move the ball a little, repeat.

Hope that made some sense
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What?
 
rob112 said:
I've gotten lineaments there before too, and it sucks balls.

As far as the internal rotation...if at home without bands I've always been a fan of the KSTAR one where you put a lacross ball behind the shoulder blade, internally rotate the same sides arm under you(like if it was handcuffed I guess) and roll to that same sides direction. Then move the ball a little, repeat.

Hope that made some sense
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Trying now. This will suck. We started doing guided sleeper stretch while the x wife is on the pec. I can externally rotate to the floor, but internal gets tight at 20 degrees or so. Also x wifed one calf at a time the last two days. My calves will soon be buttery, like veal.
 
Hurts a lot rob112 I used a shotput which didn't stick well. I was too much of a sissy to stay in it for very long. Internal rotation about halfway between parallel and perpendicular with the floor, or 45 degrees for the triginometrically challenged.
 
SweetLou321 said:
What?
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Lol I can't find the video right now. I'll try again tomorrow.

Essentially you lay on the floor(back to the floor) with your arm in between the floor and your back. That same arm you have a lacross ball behind the shoulder. Brace the core, and and roll toward that same sode(so if left arm is wedged you roll yourself left). That one reads clearer to me, so I hope it worked lol

There is a couple good vids he has with band stuff too.
 
herderdude said:
Trying now. This will suck. We started doing guided sleeper stretch while the x wife is on the pec. I can externally rotate to the floor, but internal gets tight at 20 degrees or so. Also x wifed one calf at a time the last two days. My calves will soon be buttery, like veal.
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X wife on the Pectorals!? That has got to be brutal!

Man, you keep handing out with superD and you are gonna be limber as faurk!
 
rob112 said:
Lol I can't find the video right now. I'll try again tomorrow.

Essentially you lay on the floor(back to the floor) with your arm in between the floor and your back. That same arm you have a lacross ball behind the shoulder. Brace the core, and and roll toward that same sode(so if left arm is wedged you roll yourself left). That one reads clearer to me, so I hope it worked lol

There is a couple good vids he has with band stuff too.
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This does what for us exactly?
 
rob112 said:
X wife on the Pectorals!? That has got to be brutal!

Man, you keep handing out with superD and you are gonna be limber as faurk!
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Yeah dude sorry I didn't explain earlier, that's a must for me! X wife abs and roll it up and onto the pecs down the middle and also snuggle up next to her with her laying on the armpit part of the pec. Can hit some front delt as well. The only off limits areas on me for x wifing are IT, tib, and arms, but we hit those too and Super D X wifes his IT band.
 
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Here are a few internal rotation exercises from KSTARR. The man has an unreal amount of videos out there. Just Google Kelly Starrett and the problem area and many vids pop up. Try it out.
 
Brief straight weight free squat

Work up
385x2 RAWW off box
435x1 belt wraps box
435x2 briefs
485x2x2 briefs
555x2x2 briefs wraps

depth wasn't quite in the ballpark with 555. Knees crashed as I approach depth. I was pretty happy with the sets at 485. Tried to get into my Boss today, legs are extremely tight and couldn't get it on. I think I'll be getting my OG metal squatter out to figure it out. It's tight enough that I can wear it sans briefs but stretchy enough that I can jam briefs under it. We will see.
 
Gonna go back to the box so I have some success before I go back to free squatting. 14 weeks to figure something out.
 
Still some nice work ma man. I get told at the gym depth should be somewhat hard to get to. If you get really deep and compensate all over your gonna have a bad time.

Edit: I work on my hip opening mobility now if I'm not hitting depth
 
SweetLou321 said:
Whats your meet prep plan look like? Goal third? I still have schwabs meet prep for squat.
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I don't have a written plan. Gonna do a pretty simple conjugate since I only have straight bar and SSB, some bands, and very little in the way of chains. Ideally going for 700/530/600. No idea how that will go, haven't touched in the F6, one successful squat in a suit straps down. I need reps to get stuff dialed in. I'll know more each week.
 
herderdude said:
I don't have a written plan. Gonna do a pretty simple conjugate since I only have straight bar and SSB, some bands, and very little in the way of chains. Ideally going for 700/530/600. No idea how that will go, haven't touched in the F6, one successful squat in a suit straps down. I need reps to get stuff dialed in. I'll know more each week.
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The m2 method worked really well for me
 
I was gonna say we can single ply battle but not with those numbers lol.
 
NomZ said:
I was gonna say we can single ply battle but not with those numbers lol.
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At this point I would rather single ply if I had the squat suit. I think I could hit 500 in my Rage X.
 
SweetLou321 said:
I only say both to get as much out of the gear as you can. Since youre allowed both id personally use both.
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I'd love to, but I'm trying to figure out one thing at a time. If I had to go briefs only and use my single ply shirt, I would. Its like if I were gonna get into drag racing tomorrow, I'd probably have an easier time getting the most out of a Cavalier rather than starting off with an Italian supercar.
 
herderdude said:
I'd love to, but I'm trying to figure out one thing at a time. If I had to go briefs only and use my single ply shirt, I would. Its like if I were gonna get into drag racing tomorrow, I'd probably have an easier time getting the most out of a Cavalier rather than starting off with an Italian supercar.
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Don't hate, ima drop a V8 in my 86 Cavalier wagon....
 
herderdude said:
I'd love to, but I'm trying to figure out one thing at a time. If I had to go briefs only and use my single ply shirt, I would. Its like if I were gonna get into drag racing tomorrow, I'd probably have an easier time getting the most out of a Cavalier rather than starting off with an Italian supercar.
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Id agree with this. However i can send you schwabs plan. It has a pretty good transition from briefs, to straps down, to straps up. I had only been in full gear maybe 5 times before that and felt great groove wise using his approach.
 
SweetLou321 said:
Id agree with this. However i can send you schwabs plan. It has a pretty good transition from briefs, to straps down, to straps up. I had only been in full gear maybe 5 times before that and felt great groove wise using his approach.
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Can you send that to me?
 
SweetLou321 said:
Id agree with this. However i can send you schwabs plan. It has a pretty good transition from briefs, to straps down, to straps up. I had only been in full gear maybe 5 times before that and felt great groove wise using his approach.
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Let's do it.
 
Volume Upper

Prep
Super D band series
X wife posterior chain, abs, pecs, front delts, and biceps
Mace x2x12 each way
Walking bottom up KB press 20x2x15
Dr. Henoch bottom up KB internal/external rotations (thanks Dmax)
Lat pulldowns (wide neutral to chin) 3x8
Monkey Hang x1min
Light band Pushdowns x3x20

Bench (ultra wide, pinkie on ring, thumb from smooth)
Barx3x12
Bar+short minisx3x10
95+minisx3x8
135+minisx8
Add reactive slingshot
185+minisx6x6

Planned on a speed day in the reactive but decided not to hammer down hard on my reps. Everything felt great in the slingshot, so so without. Bands with no slingshot just doesn't work well for me at the moment.

Facepulls/lat pulldowns/narrow neutral low cable row (pulldowns and rows like benching)
3x10/3x8/3x8

Hoff Press (monster mini and empty bar today)
3 sets

All finished in 70min. I was quick but didn't hurry on prep, got through benching as quickly as possible (maybe 90s rest between sets tops) and crammed as much tricep and upper back work as my body could handle in the last 15 min. The upper back pump was huge and I could barely finish my last two sets of Hoff presses.
 
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