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

NomZ said:
Noice on the PR. Forgetting kit at home is the worst.
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The wooooorst.
SweetLou321 said:
I want to hit PRS like you someday.
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You can, too! Keep track of so many random unnecessary variables that you come back to them from August 2013 to beat them by 5lbs.

Thanks for taking care of Hyde for me Sean. With a box, you can set it a little higher so you can get wide as all get out without hurting your hips and really load up on hip strength. Just like some sumo pullers do Volume cycles of extra wide to work on it. Wide used to bug my hips, then I learned that wider isn't always better and got my hips stronger and took better care of them and now they rarely bug me.
 
Too amped for my overkills to not use them tonight. Worked late, made it to the gym at 9:15. It closes at 10. So I did like two airplanes, five split squats and got to work. At 9:45 with pre stretched wraps I hit a high 565. Bad walkout and my knees didn't stay out. I'm not worried. Just need to shore up the walkout and train and activate hips better. Which I did a pretty good job of yesterday IMO. Lol. Pretty happy. 565 was a worse walkout than yesterday's 540, but it felt lighter.
 
Notes that I just thought of now: should do Cube Kingpin to address the issues. Need a more upright torso therefore front squats. Need better hole positioning therefore pauses. Didn't leg curl into the squat today, which is probably what caused the knee drift. I held hip lock out after walkout, then released into the hole instead of creating more tension. Rookie move.

Public accountability vid:
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herderdude said:
Notes that I just thought of now: should do Cube Kingpin to address the issues. Need a more upright torso therefore front squats. Need better hole positioning therefore pauses. Didn't leg curl into the squat today, which is probably what caused the knee drift. I held hip lock out after walkout, then released into the hole instead of creating more tension. Rookie move.

Public accountability vid:
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Some stability issues but it overall looked pretty decent man. Impressive lift esp after yesterday. I wouldnt sweat it.
 
Hyde said:
Hey man that's low enough for an SPF meet ;)
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LAWL don't I know it! Good enough for my friend's coach too, without naming names. The meet I just handled was run by the same guy who's running my meet, and the squat depth judging was legit. Firm but fair. Must clearly break parallel, but no need to bounce nuts.
 
Volume BANCH PRESS

300X3x5
Larsen/Spoto CG 225x2x8

JM Press
135X4x8

Rodja rows
Bluesx5x25
Squeezed to start and transitioned to rapid fire as I fatigued. Pretty sure I wouldn't have been able to touch with 185 raw after all that.

DB Flat Press (Neutral Grip)
80X15
90X12 drop 60x6

Band Pushdowns
Lightx4x25
Dead triceps. Like real dead.

Hammer Curls
3 sets of 70x8 drop 40x12

Axle Curls
25Lbs x a zillion overhand and then a zillion underhand.

Bamboo bar standing btn press
70X4x12

Whole arm from bicep origin to metacarpal was angry with me for squatting heavy on consecutive days. Don't put toast liniment on your wrists, it's not pleasant. I need to hit up some overload stuff on my last heavy day, thinking two board and a tiny bit of chain Thompson method style.

I was basically running from station to station this session. Nice pump throughout my upper body by the end.
 
Pretty hard on yourself over that squat man, looked pretty good. Impressive pressing as always, fauking 70 lb hammer curls too. Nice work herder.
 
capo180 said:
Pretty hard on yourself over that squat man, looked pretty good. Impressive pressing as always, fauking 70 lb hammer curls too. Nice work herder.
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Yeah, just not quite good enough. I used to be a lot worse about being hard on myself. I need to be better if I want to PR, simple as that. 565 should be just over opener weight.

Hammer Curls are full cross body bro swing style and I try to hold at the top. I don't, But I try.
 
I added the Spoto part of it. I'm doing two variations together. Larsen presses you touch your chest.
 
Yesterday a Crown Royal fueled deadlift party broke out. I'm not one to disappoint.
Work up
495x1 No belt
530X1
590X1 biggest raw training lift I've ever hit by 25lbs

GHR
3X8 against light band
3x8 No band

Rev Hyper
180X4x15

KB swings, maybe 70 total.

And that left me destroyed. Good day, 590 was pretty smooth. Little bro pulled 550 for a 21lb PR and his buddy pulled 460 for a 20+lb PR and his entry into the 1000lb gym total club.

Today I did two hours of tempering, mobility, post squat routine, and other recovery stuff. I feel great. That latest super D video had my ankle completely opened up in two minutes. I actually rolled one of my ankles hard on accident just after having it done and it didn't even touch the range of motion I had. I heard that Jumpstretch founder Dick Hartzell used to jump off of ladders onto the side of his ankles as a demonstration of the effectiveness of his methods. I wouldn't go that far, but my ankles feel great. Tempered everything except my tib, feet, and IT band today. I really feel good. Going to bench heavy tomorrow since I'll be on the road all day Saturday.
 
herderdude said:
Yesterday a Crown Royal fueled deadlift party broke out. I'm not one to disappoint.
Work up
495x1 No belt
530X1
590X1 biggest raw training lift I've ever hit by 25lbs

GHR
3X8 against light band
3x8 No band

Rev Hyper
180X4x15

KB swings, maybe 70 total.

And that left me destroyed. Good day, 590 was pretty smooth. Little bro pulled 550 for a 21lb PR and his buddy pulled 460 for a 20+lb PR and his entry into the 1000lb gym total club.

Today I did two hours of tempering, mobility, post squat routine, and other recovery stuff. I feel great. That latest super D video had my ankle completely opened up in two minutes. I actually rolled one of my ankles hard on accident just after having it done and it didn't even touch the range of motion I had. I heard that Jumpstretch founder Dick Hartzell used to jump off of ladders onto the side of his ankles as a demonstration of the effectiveness of his methods. I wouldn't go that far, but my ankles feel great. Tempered everything except my tib, feet, and IT band today. I really feel good. Going to bench heavy tomorrow since I'll be on the road all day Saturday.
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Where is the video? Fb?

Congrats on the PR bud!
 
SweetLou321 said:
Where is the video? Fb?

Congrats on the PR bud!
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Thanks, buddy! No video. :( I was ready to go and didn't even think about it. Took my shot right before brother's 550, we slapped a couple tens on there, slapped me, and went. Usually I don't get emotionally charged, but there was some heat in the room that day.
 
Nice PR man.
 
herderdude said:
Thanks, buddy! No video. :( I was ready to go and didn't even think about it. Took my shot right before brother's 550, we slapped a couple tens on there, slapped me, and went. Usually I don't get emotionally charged, but there was some heat in the room that day.
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Damn that's how mine have been lately. So I haven't had videos in some time lol
 
Max effort upper

Work up with 80# chain
315X1 nice
Add 1 board
335X3
345X3
355X3
365X2
375X1
Remove 1 board, add reactive slingshot
405X1

Close grip with chains
215+80Chainx6
215+100Chainx6
215+120Chainx4

Dips
BW+50x3x12

Pull ups
BW+25x4 neutral grip (PR)
BWx6 neutral grip
Assistedx2x10 wide then into neutral

Neutral Grip pulldowns
3x8

DB seated OHP (both arms then one arm at a time)
65x10/5
70x10/5

Triceps Pushdowns
3X12

Heavy hammer curls
Double drop set, 40 total reps

Pullover machine
3X12

Pec deck rear delt
Quadruple drop set

Great day. Worked hard on main movement and secondary movement then blew it up in assistance work. Cube predator next week, setting my max at 375.
 
jimbuick said:
I actually have, I am just expressing my opinion on how absolutely retarded they are.
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Lol I'm not saying it's a good ad (it's got a copyrighted pic of the predator used without consent I'm sure); he just mentioned he was running Predator. It's honestly a lot of fun (and it did work rather well for me).

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Speedy bench

200+doubled minisx8x4

CG Floor Press
270x4x6

CMB Flat press
70x3x15

CMB OHP
70x2x8

CMB Rows
4x12

Wide Neutral Pulldowns
3x12

Hammer Curls

Good day. Setup was tight, speed was excellent, felt good. Hit it as hard as I could and got done with this session in 75min. Talked with Super D about bench training with arm pain close to a meet and he suggested really cranking up speed work to 15 triples with 1min rest from wraps off to beginning to wrap again. Should be interesting, though Predator treated me well last time around.
 
Wrist wraps or wrapping the elbow? You mean add the wraps in as pain sets in, or what? I don't follow really :ugh:
 
capo180 said:
Heavy floor presses there man. Nice work.
15 speed triples sounds crazy, what else would he have you doing?
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Close grip from the floor or into pins or into hanging chains, bunch of triceps, delts and upper back, just the usual. Just to still get a good training stimulus when you know you're gonna have a crappy max effort day.
 
Hyde said:
Wrist wraps or wrapping the elbow? You mean add the wraps in as pain sets in, or what? I don't follow really :ugh:
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Wrist wraps. He called it a solid minute.

ME Squat night

Giant 14" cambered bar and adding chains
Work up
Add predators (not mine, much tighter than mine and red material)
425+2 chains/side x2
Add 1 chain per set until six chains a side
475+240chainsx1
515 +chainsx1 bad
Repeat and hammered it.

It took me a few sets and some help to set my briefs right, and then another couple sets to figure out how to create upper back tightness on the new bar, but once I did I killed everything. One bad single with 5 plates, but after my good single, I was told I should have done all my sets with 5 plates and my top single should have been 6 plates.

GHR/Rev Hyper
3x8

Butt walks
2 forward two back.

Good day. Felt good and glad the crew was able to help me clean some things up. I was wiped out by the Rev Hypers, but they wouldn't let me leave without my butt walks.
 
Hamstrings are completely wiped out today. Like, fierce.
 
Back home, hit up a quick ME bench day

Bench +40 chain (all weights bar weight)
Work up
275X2 still easy, but counted it
315X2
325X3x2 last set best
Add Maddog
415X1 sloppy
425X1 excellent

CG Pin Press
225+80Chainx8
+100chainx7
+120chainx4

Pin JM
Bar+120chainx8
+140Chainx7
160Chainx6

Tried a few different kinds of extensions, had nothing.

Lat Pulldowns and out

Felt good today, was able to replicate my setup from Monday and stayed very tight. Not nearly as much sink as I'd been trying to get before, but my result was improved. So who cares? I went back to a big arch and feet under me more but heels still on the ground. Might try my Olympic shoes next week on bench. Starting to feel like it's coming together.
 
CincyKiller45 said:
Strong day, man.

Glad to see you back pressin' pain free!
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Thanks buddy! Pain reduced* Lol. I know HJH's feels all too well. This thing simply won't go away. But I knew I wouldn't blow it open today and I reserved the right to make it a 2 or 3 board day.
 
Training is looking mighty impressive, brother. Did you dump the meet you were planning on or do you still have one in sight?
 
Hyde said:
Training is looking mighty impressive, brother. Did you dump the meet you were planning on or do you still have one in sight?
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June 27 meet, brotha. There's a meet this weekend only an hour away, might do it for shyts and gigs, but probably not.
 
liftandswim said:
Are you competing single ply? I can't remember
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No, raw wraps. No single ply for this dude yet. Not willing to drop for a Super Centurion at the moment. Maybe soon, though. At least single ply I can walk weights out in the gym. As miserable as it will be to start walking out 6s on the regular.
 
Squatted a couple doubles at 495 on Sunday. They didn't feel great, but I'm learning the wraps better.

Today was Cube Predator day

Indian club stuff
Wrap shoulders
Band prep
Tempering

Rope Pushdowns x2x15

Bench
Work up with 40# chain
185x8
225x6
255X5
Drop chain
295X3
315X4x3

Not excellent today, but all reps were smooth.
Add reactive
385X1 decently tough
245X12,11

DB Neutral bench
90X10
95X8
100X6
105X5

Made it thru. Maybe next time I'll take a crack at the real big ones.

CG Incline (to clavicle)
225x3x4

DB French Press
30X4x15

Pull up
BWx3x5

Lat Pulldowns
3X8

Standing OHP
125X4x12

Leg raises/KB side bends

Long session. I surprised myself with how well I help up through all the compound accessory work. That's easily the hard part of the program, the benching is pretty much straightforward technique practice with some AMRAP for growth. The tough stuff is after. Time to buckle down. This week, some more doubles at 495, some pulling at 425 or a little more, and my other cube bench day.
 
Deadlift day

Work up
475X8x1
565X2x1 Volume PR

Mid shin rack pulls (quad minis)
315x3x3

GHR
BWx4x6

Leg Press
2x12 narrow
2X12 wide

Gonna keep leg pressing just to build up some drive. My leg drive wasn't there until my second single with 565, but I was using my back well to get 475 moving. I got a little cocky with that toward the end of 475 and when I went to 565 it bit me hard. After refocusing on getting tight before I pulled, the second single was nice.
 
Yeah gotta focus on that tightness. When I'm not tight, the hips just shoot up and it's pure back. Usually it's from just messing up my breathing.
 
capo180 said:
Yeah gotta focus on that tightness. When I'm not tight, the hips just shoot up and it's pure back. Usually it's from just messing up my breathing.
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Exactly, man. My timing was off is all. I was rolling into the lift more than setting myself up. I'm okay with it. I know what to correct.

Can't believe I missed Duffin by a week at the Compound!
 
Duramaxhd said:
Was going to ask if u got to meet him
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Such a bummer dude. If I had known I would've hidden in the woods the day we were supposed to leave.

Speedy Squat day

365+60 chain x8x2

Rev Hyper
180x5x20

So that was ill-advised but much needed. I need the practice bad to find my squat. The shot hammies made it tough to stop but it wasn't horrible. Moved well until set 8. Ramping into some heaviness next squat day. Prolly grab up a 535 with rev band 575.

Got somebody to wrap my knees for the meet. He gave me a test run today. Very tight, should be great,
 
capo180 said:
Yeah gotta focus on that tightness. When I'm not tight, the hips just shoot up and it's pure back. Usually it's from just messing up my breathing.
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So true! That's what happens to me too! Then I get really lightheaded and dizzy!

Awesome work as always herder!! Your strength always amazed me!
 
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