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

CincyKiller45 said:
Nice work, Justin!

That's a lot in that time frame and I can imagine the bands being tough on any lingering strains.
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Yeah, I wanted to get some good hard work in and thought I'd do well with accommodating resistance, but alas. Next time, chains! Definitely want to do full range stuff to keep ROM up, also why I go with wide grip. I'm about 6 weeks from shirting up, so I gotta prep as well as I can.
 
Upper back pump is a not so bad problem. I feel like you seem more like a Dustin than a Justin. Just my observation
 
rob112 said:
Upper back pump is a not so bad problem. I feel like you seem more like a Dustin than a Justin. Just my observation
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Lmfao. I literally have no response to that.
 
Trying some suit and suit/briefs pulls today just to see how it all feels. Obviously going very heavy, relatively speaking.
 
Duramaxhd said:
This is so random Your name should be George based on your typing your definetly a George to me
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So based on your observations a person with excellent word play, who is also very random, should be named George?

I feel like this is your first time doing this DMax. I'll send you a pamphlet with some literature.
 
rob112 said:
So based on your observations a person with excellent word play, who is also very random, should be named George?

I feel like this is your first time doing this DMax. I'll send you a pamphlet with some literature.
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If u got some I'd be glad to read it got lots of time atm
 
Woof.

Hip airplanes
Jumpstretch lower prep

Work up (sumo)
425x1 RAW
425x2 briefs
425x1 briefs and suit straps down (setting suit)
515x4xF
That's right, four fails. Each one it shot out of a cannon to my knees and once it passed my knees, kicked my hips back and I ended up shoulders way in front with locked knees. Point of no return.

Bunched suit legs up, rolled brief legs up. Much easier to open up.
515x1 straps down
515x1 straps up. Best yet.
565x1 PR. Same thing, shoulders in front of the bar, but I rode this one out. Still very tough.

Ditch gear. Chat for 10min.
565x1 conventional. Felt a tiny bit slow off of the floor, could've been about five different reasons, but I bet I could have gotten a balls out double. Cold, with zero warmups done conventional. Raw conventional it is, then.

Deficit conv
425x3 small cut in finger, bled all over the bar. Donezo.

Front Squat
225x3x8

Hack squat
2x12

Finished. Hips and hams didn't want any extra work today. Wish I had filmed, I'm sure it was all setup and technique that foiled me today. Squat suit worn backwards make any difference on pulls? Suit is very tight. I'm sure some of you equipment prostitutes have worn tighter, but it's tight to me. I should probably drop 5lbs to free myself up some. Rolling legs up on briefs next squat day to make life easier, Predators have very long legs that pull hard on the knees. Whole back side is whipped today, may give the abs and quads some more love tomorrow.
 
Damn man, that's a lot of heavy work.
 
capo180 said:
Strong day man. I'm sure you'll figure that suit out and pull something crazy in it.
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Maybe down the road, but I much prefer pulling conventional. I've always struggled with sumo.
 
herderdude said:
Woof.

Hip airplanes
Jumpstretch lower prep

Work up (sumo)
425x1 RAW
425x2 briefs
425x1 briefs and suit straps down (setting suit)
515x4xF
That's right, four fails. Each one it shot out of a cannon to my knees and once it passed my knees, kicked my hips back and I ended up shoulders way in front with locked knees. Point of no return.

Bunched suit legs up, rolled brief legs up. Much easier to open up.
515x1 straps down
515x1 straps up. Best yet.
565x1 PR. Same thing, shoulders in front of the bar, but I rode this one out. Still very tough.

Ditch gear. Chat for 10min.
565x1 conventional. Felt a tiny bit slow off of the floor, could've been about five different reasons, but I bet I could have gotten a balls out double. Cold, with zero warmups done conventional. Raw conventional it is, then.

Deficit conv
425x3 small cut in finger, bled all over the bar. Donezo.

Front Squat
225x3x8

Hack squat
2x12

Finished. Hips and hams didn't want any extra work today. Wish I had filmed, I'm sure it was all setup and technique that foiled me today. Squat suit worn backwards make any difference on pulls? Suit is very tight. I'm sure some of you equipment prostitutes have worn tighter, but it's tight to me. I should probably drop 5lbs to free myself up some. Rolling legs up on briefs next squat day to make life easier, Predators have very long legs that pull hard on the knees. Whole back side is whipped today, may give the abs and quads some more love tomorrow.
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First i only prefer 1 or 2plys to pull in. Ive tried 3 and 4 plys and they only work if gear is relatively loose. So id just pulled in the suit only. The suit material makes all the difference. The more pop the suit has and less stopping power the better. A lot of the pop comes from the straps too. The higher you can get the legs the better. I prefer about an inch to half inch higher then id wear said suit for squats. Is the suit cut wide or medium? Does it help you flare out? Be patient with set up and loading the gear and getting your hips under you.
 
SweetLou321 said:
First i only prefer 1 or 2plys to pull in. Ive tried 3 and 4 plys and they only work if gear is relatively loose. So id just pulled in the suit only. The suit material makes all the difference. The more pop the suit has and less stopping power the better. A lot of the pop comes from the straps too. The higher you can get the legs the better. I prefer about an inch to half inch higher then id wear said suit for squats. Is the suit cut wide or medium? Does it help you flare out? Be patient with set up and loading the gear and getting your hips under you.
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Being Metal's first gen stuff, the pro line, it's all pop and very little stop. Not as stretchy as say Phenom material, but it stretches. The preds are very stiff. Straps are pretty tight, I need to get them made into Velcro so I can adjust them. Next time I'll try just the suit. I haven't worn it enough to say for sure but it seems not to be too terribly wide, but it does help me flare. I've never stretched the hips or blown up the legs, but I'd like to open up the legs and possibly the hips. I did realize I needed to set up with more patience, but that will come next time. I'm still pretty certain conventional will be best, but the suit straps up solo did give me 75lbs over my best raw sumo the first time I tried it. So if that holds true and I can do a little better next time I could be capable of 585-610. We will see.
 
herderdude said:
Being Metal's first gen stuff, the pro line, it's all pop and very little stop. Not as stretchy as say Phenom material, but it stretches. The preds are very stiff. Straps are pretty tight, I need to get them made into Velcro so I can adjust them. Next time I'll try just the suit. I haven't worn it enough to say for sure but it seems not to be too terribly wide, but it does help me flare. I've never stretched the hips or blown up the legs, but I'd like to open up the legs and possibly the hips. I did realize I needed to set up with more patience, but that will come next time. I'm still pretty certain conventional will be best, but the suit straps up solo did give me 75lbs over my best raw sumo the first time I tried it. So if that holds true and I can do a little better next time I could be capable of 585-610. We will see.
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Id say just pull conv if its the same end number. Esp since you dont have to learn the gear and learn a new groove. What size legs you have? I have metal king conv deadlifter.
 
SweetLou321 said:
Id say just pull conv if its the same end number. Esp since you dont have to learn the gear and learn a new groove. What size legs you have? I have metal king conv deadlifter.
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I wanna say 28, but I haven't measured in eons.
 
Did a much needed post squat day today. Also benched 315x2 and 225x4x8 ultra wide. Felt good.
 
Man donnie has been on a roll lately with his posts on Facebook... I'm going to have to stop using the word accessories now lol
 
Duramaxhd said:
Man donnie has been on a roll lately with his posts on Facebook... I'm going to have to stop using the word accessories now lol
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That guy has no filter and literally does not care what people think of his internet persona. He's not trying to cultivate an empire like a Brandon Lilly or Smelly Belly, and that frees him up to say a lot of controversial stuff. The things he is good at are making people strong, making athletes perform better, and making people feel better. A marketing titan he is not lol. Either way, I love the guy to death. He's fun, genuine, and honestly puts others ahead of himself.
 
Donnie?
 
A few of the guys I lift with have meet him and said he such a great person.

Just from what I've seen on FB he seems pretty awsome. I love his enthusiasm in his videos, just seems so up beat
 
RegisterJr said:
Donnie?
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Donnie Thompson. First man to total 2900 and 3000. 1265 squat, 950 bench, 785 deadlift. 850+ belt only squat, pulled 800 eight times in competition. Introduced to the world the fat bench pad, body tempering, center mass bells, and integrated band traction into powerlifting mobility work with what he learned from Jumpstretch founder Dick Hartzell. I train at his gym when I'm working in South Carolina. Check him out on Facebook and YouTube, he has a lot of helpful information and just as many not-so-helpful rants.
 
Duramaxhd said:
A few of the guys I lift with have meet him and said he such a great person.

Just from what I've seen on FB he seems pretty awsome. I love his enthusiasm in his videos, just seems so up beat
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He's pretty much the guy you see in the videos. Always something new going on in the gym, and he's always balls deep in excitement over it.

Duramaxhd said:
Sound like his publicist lol
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What can I say, I'm good!
 
I'm actually sort of excited Jayson has been conversing with him about using the other bars we got so hopefully we'll be getting into some that's soon. I suspect it won't be till after the arnold
 
First prep squat night, heavily bastardized already on week 1.

Warmup with box
385x1 RAW
remove box add belt
425x1
add preds
425, 455 high AF setting gear
495x1 felt meh, looked good
add rev greens (supposed to be blues)
585x3 okay. Belt in pelvis held up depth.
605x3 good. RPE 9.75 depth not fantastic, but ballpark.

and done. Brutal stuff but I finally feel progress.

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First rep I didn't lead with my back causing my knees to shoot. Last rep I rebreathed making me unstable. Still working on breath. Still working on a lot of stuff really. I just wanted to go heavy like Rodja and Sean.
 
Checking out how the big boys lift :)
 
Duramaxhd said:
Damn man no wraps your a tank
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I dunno exactly how I'm supposed to implement wraps in prep, but I was taught at the Compound that wraps are a full gear thing only. Wraps are more effective when you squat like CWS anyway. The greater the knee flexion, the more wraps help. They'll still be good for many pounds, don't get me wrong.
 
herderdude said:
First prep squat night, heavily bastardized already on week 1.

Warmup with box
385x1 RAW
remove box add belt
425x1
add preds
425, 455 high AF setting gear
495x1 felt meh, looked good
add rev greens (supposed to be blues)
585x3 okay. Belt in pelvis held up depth.
605x3 good. RPE 9.75 depth not fantastic, but ballpark.

and done. Brutal stuff but I finally feel progress.

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First rep I didn't lead with my back causing my knees to shoot. Last rep I rebreathed making me unstable. Still working on breath. Still working on a lot of stuff really. I just wanted to go heavy like Rodja and Sean.
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Are those heavy bands? Looked pretty good to me man. Other then the small stuff id be happy with it. I also wrapped up for all work sets. To get use to them and gear at the same time. Im a horrible wrapped squatter tho.
 
SweetLou321 said:
Are those heavy bands? Looked pretty good to me man. Other then the small stuff id be happy with it. I also wrapped up for all work sets. To get use to them and gear at the same time. Im a horrible wrapped squatter tho.
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No, heaviest the gym had were greens, average. I adjusted the weight a little accordingly, but still pretty close to what I wanted to use. I did struggle with depth when wrapped last week, maybe I should implement them. Glad we're getting somewhere! I realized I wasn't squatting "balls down" which was negating some hamstring and gear loading and causing butt wink and a loose trunk. Happy to have discovered that.
 
herderdude said:
No, heaviest the gym had were greens, average. I adjusted the weight a little accordingly, but still pretty close to what I wanted to use. I did struggle with depth when wrapped last week, maybe I should implement them. Glad we're getting somewhere! I realized I wasn't squatting "balls down" which was negating some hamstring and gear loading and causing butt wink and a loose trunk. Happy to have discovered that.
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Its only week 1 so i wouldnt sweat it anyways. Id say add the wraps in, if there are issues you can address them before you put 4 plys on. It all looked good in the vid. I dont remember ever seeing you butt wink. At least not bad.
 
SweetLou321 said:
Its only week 1 so i wouldnt sweat it anyways. Id say add the wraps in, if there are issues you can address them before you put 4 plys on. It all looked good in the vid. I dont remember ever seeing you butt wink. At least not bad.
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No, not a bad butt wink. But I think the looseness it caused was what was robbing me of poundages when I squatted heavy raw. Better to get it all figured out now. I can get stronger next meet, this meet is about performing the damn lifts correctly lol. Only one I'm worried about is squat. I know I'll figure out how to bench in the F6, and I'm just assuming I'm going to be beat to hell on my deadlifts and select attempts accordingly.
 
herderdude said:
No, not a bad butt wink. But I think the looseness it caused was what was robbing me of poundages when I squatted heavy raw. Better to get it all figured out now. I can get stronger next meet, this meet is about performing the damn lifts correctly lol. Only one I'm worried about is squat. I know I'll figure out how to bench in the F6, and I'm just assuming I'm going to be beat to hell on my deadlifts and select attempts accordingly.
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This is pretty accurate. Cant wait to see what you lift at the meet. Focus on your squat and technique and the lbs will come while in gear. Its how you get the most out of it after all lol.
 
I agree, add in wraps.

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Shirt bench day

Work up to 325 raw
345x3 Maddog
405x3 F6 3 board
455x2 3 board 2 board
475x2 2 board 1 board
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365x4 raw CG 3 board

Rack rows (bar suspended by blues)
4x20

Rolling tri/Tate press
35x3x20
40x12

Band Pushdowns
Lightx3x10 drop minix3x10

Groove wasn't awesome, but as the first session in a shirt in months, it was excellent. Felt a lot of support and my pec felt great the whole day. I'm thinking a 485 opener will be good, maybe a little heavier depending on how training goes. Time to go back to triples from 3s and 2s and possibly 1s. Throw 475 and some chains on to figure out where I need work.
 
You looked great, Herd!
 
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