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

Omg, it looks so painful!
 
Lol, ask Sean guys. He's quite more familiar than I. And Rodja and NomZ, you guys have had your fair share of sessions too, yes?

Bench tonight

Work up
355X2x1
370x1 smoked. 374-385 second.
315X7
Add reactive
315x11

DB Bench
70x10 pec tester
90x8
100X6
115x7 (pushed it)

Incline (pointer on slick, brought to clavicle)
245x3x3

245 was easy, but 275 was too much on the pec to hold at *******.

DB French Press
35x4x15 PR for sure. These got a good run. Time to find the next triceps builder, 40x15 ain't happening soon.

Pull ups
BWx12 (chinup)
BWx3x6 (rings)

Seated no back OHP
135X12,12,10,8

Okay, so seated no back is stronger than standing. Am I not getting my positioning down? Too loose in my upper back or trunk standing? Hm.

Done. Pec was so much looser. It was beautiful. But that knot of scar tissue really tied the room together. Before it didn't hurt in any one spot, just was tight all over. Like the bound up shyt was gonna cause a tear elsewhere. Today I had pain in the site I hammered only on bad positioning with heavy weight.

I mis grooved my second 355 which put pressure on my pec so it crashed down loose, but I still crushed it. 370 was way better. Next time I skip more than one day after tearing apart months of scar tissue. I'll be perfectly fine, it was just a shift in gears. Didn't hurt until 355. I impressed myself on chinups. Feeling very ready and very confident about bench now. Next heavy day I'll take a single at 375. (Today was 3x1@90%, Next week 1x1@95%, So I'm taking liberties). Let's do this. Meet mode finally kicked in 17 days out.
 
Squat night

Work up
315 RAWW
405 belt
495 wraps
565 cut 1" high
Move stance in 2" per foot
605x1 PR

Murdered every rep. I was just too wide the whole cycle. Walkout was easier, depth was easier, and I was genuinely shocked how easily it moved when I reversed the weight. Meant to film it But didn't. I'll make sure someone films my meet squats though.
 
wahhhhhhh

Where's the vid?
 
capo180 said:
Nice work man! Is this your last heavy squat session before the meet? I'm guessing it is.
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I'm gonna take my 565 opener on Wednesday again. Just get a couple more reps in with my stance in where it was for 605. If I didn't have to make the technique adjustment. I wouldn't.
 
Awesome PR man.
 
Went in today and couldn't hold 545. Under hand wasn't supinating enough and my carpal hurt like crazy. Pulled 565 with straps for no reason in hindsight. I'm thinking the time off of squatting before the meet, some massage, and wrist wraps will cure me. But I may open light to get a PR total in the books either way. I don't think it will be a problem on meet day, but I have plans for it.
 
Fast pull man. Damn, those shorts would've snagged me, too.
 
Hyde said:
Getting too jacked and tan, if there is such a thing as too much lol. But baby powder at the meet will clean that up well
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What's the original joke behind "jacked and tan"?
 
Hyde said:
Yeah he just decided not to be a 308 guy anymore and went the live-shredded route. Can't say I blame him; I think if strength weren't affected by weight a lot more of us would really push the physique harder.
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Just never get to heavy? Idk I've only ever maxed out around 230lbs bw.
 
SweetLou321 said:
Just never get to heavy? Idk I've only ever maxed out around 230lbs bw.
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Mark bell was a fat geared lifter the majority of his PL career (nothing wrong with that). He hurt his knee in an epic squat disaster (see YouTube). Then on, he decided to get healthier (i.e. lose weight) and grow his business further. He's a millionaire and still can rep out 500. I think he's doing something right.
 
Hyde said:
Getting too jacked and tan, if there is such a thing as too much lol. But baby powder at the meet will clean that up well
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Lol when I started calling myself a powerlifter, I had 27" legs of all quads. They're still there, but now I have hips and hams.
 
Cube predator week 5 light bench day
185X8
225X8
275X6
315x3
335X2
365x1 all crushed
CG
275x10 pointer on slick, 10 half thumb from slick
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Incline DB
70x12
80X10
90X8
100X6

Skullcrushers
12,10,8,6 top set 95#
Elbow wanted to catch on my second to last set, so I dropped the 15 degree incline, moved grip to outside camber, and brought it to my forehead instead of behind my head.

Arnold
55X4x12

Flyes
3x10

Good day. I feel explosive, strong, pumps are incredible, and I'm healthy everywhere except my right hand. I got stung by a winged denizen of Hell on Saturday (bee, wasp, hornet, one of those) on the wrist cleaning gutters, it's swollen, itchy, tight, and in pain. I'm hoping that's why my hand doesn't want to work and will clear up some time this week. I'll be taking the necessary measures to ensure it doesn't let me down.
 
Is there a Cube Predator file or template posted somewhere, or are you following the giant wall of text on JTS? If so, that's way too much work...
 
NomZ said:
Is there a Cube Predator file or template posted somewhere, or are you following the giant wall of text on JTS? If so, that's way too much work...
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Yeah I'm doing the one on JTS. Adjustments I'd make to it: use a training max, leave 3-4 reps in the tank on all AMRAP stuff, only do one set of AMRAP stuff where it says two, and anything apart from the main movement that says four or five sets, cut to three. Also leave 2-3 reps in the tank on all assistance. And do a lot of facepulls and pullaparts on off days.

This whole thing uses the comp bench as sport practice and then annihilates you on assistance and AMRAP, which is one definite way of doing it if you're happy with your technique. Very Louie Simmons.
 
herderdude said:
Yeah I'm doing the one on JTS. Adjustments I'd make to it: use a training max, leave 3-4 reps in the tank on all AMRAP stuff, only do one set of AMRAP stuff where it says two, and anything apart from the main movement that says four or five sets, cut to three. Also leave 2-3 reps in the tank on all assistance. And do a lot of facepulls and pullaparts on off days.

This whole thing uses the comp bench as sport practice and then annihilates you on assistance and AMRAP, which is one definite way of doing it if you're happy with your technique. Very Louie Simmons.
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By too much work, I meant copying and pasting or following that gian wall of text.

I need plug and play bro!

In all srsness, I'll try this when I stall out with what I am doing right meow.
 
NomZ said:
By too much work, I meant copying and pasting or following that gian wall of text.

I need plug and play bro!

In all srsness, I'll try this when I stall out with what I am doing right meow.
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Hahahaha word! I pull the page up on my phone and reference it between sets. Most popular post in JTS history because my brother and I have gone back to it a million times apiece.

The program is basically an assault on the upper body. You will either injure yourself or set a PR. Not to be used one cycle after the other in my opinion unless one cycle after the other is your hormonal lifestyle as well. Even then, I wish those silly bastards that try it and aren't in Tucky the best of luck.
 
herderdude said:
Hahahaha word! I pull the page up on my phone and reference it between sets. Most popular post in JTS history because my brother and I have gone back to it a million times apiece.

The program is basically an assault on the upper body. You will either injure yourself or set a PR. Not to be used one cycle after the other in my opinion unless one cycle after the other is your hormonal lifestyle as well. Even then, I wish those silly bastards that try it and aren't in Tucky the best of luck.
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Definitely kept it on my phone for use at the gym every session as well.

I PR'd the first cycle and injured myself midway through the second. Was only taking some Ostarine through all of it to promote a better composition and recovery, but that's a far cry from what you'd need to keep up with something like this over and over.
 
Squat opener
Work up
585X1

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Temper and done. I'm ready.
 
Need more reverse band and walkouts in your life.
 
NomZ said:
Need more reverse band and walkouts in your life.
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You're absolutely right, I suck walking out. But **** walking weight out. Need more monolifts in my life. I hit the damn rack, I could've walked that weight out easily if the rack weren't so close to the plates. (In other words, a monolift). I also put my hands out where the collars are so I can get proper lat activation. So I can't actually activate my lats until I get the weight out of the hooks.

I'm looking forward to meet day, when I can ask them to move the rack in. That is going to make life so much easier and allow me to get what I want on squat.
 
Going in for post squat, low back, and tempering tonight. Did concrete today, many many wheelbarrow runs with 600# in the bucket.
 
Damn that's a serious job man! And squat looked easy and depth was unquestionable. I take my last meal at either 9:30 or 11:30am tomorrow for weighins @9am on Friday, then it's time to swell up for Saturday! I'm stoked.
 
Get a duffalo bar! Lol

Only time I've struggled walking weight out was 660+ in a narrow Rogue Westside rack. Was like being in a pinball machine of death.
 
Hyde said:
Damn that's a serious job man! And squat looked easy and depth was unquestionable. I take my last meal at either 9:30 or 11:30am tomorrow for weighins @9am on Friday, then it's time to swell up for Saturday! I'm stoked.
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Go get it mother****er! Where's your weight at?
NomZ said:
Get a duffalo bar! Lol

Only time I've struggled walking weight out was 660+ in a narrow Rogue Westside rack. Was like being in a pinball machine of death.
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I often feel like I'm a pinball. I can't walk straight backwards weighted or naw. The real question is: Do you ever feel like a plastic bag blowing in the wind?
 
herderdude said:
I often feel like I'm a pinball. I can't walk straight backwards weighted or naw. The real question is: Do you ever feel like a plastic bag blowing in the wind?
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Lol. I hate walking out my top singles and I'm a few hundred lighter. I hope it gets easier.
 
RegisterJr said:
Lol. I hate walking out my top singles and I'm a few hundred lighter. I hope it gets easier.
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If you practice and get more efficient it does. It's not a ton easier, and I still hate it, But it's easier.
 
herderdude said:
Go get it mother****er! Where's your weight at?
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I think I'm there. I was 227.5 Monday morning, but carrying a bit of bloat from eating out I usually do on the weekends (holds my weight up ;) ). By Wednesday morning I was 222.6, and I ate more carbs than planned yesterday to keep from getting any lighter. Woke up the same today. Today had a protein shake (~18oz), 2 cans tuna, a donut (it was my last day at my job!) and 32oz water all before 10am. Sweat some at work so I'm probably already at weight. If I'm 217 or something tomorrow morn I'll get a pint of gatorade in me.
 
Hyde said:
I think I'm there. I was 227.5 Monday morning, but carrying a bit of bloat from eating out I usually do on the weekends (holds my weight up ;) ). By Wednesday morning I was 222.6, and I ate more carbs than planned yesterday to keep from getting any lighter. Woke up the same today. Today had a protein shake (~18oz), 2 cans tuna, a donut (it was my last day at my job!) and 32oz water all before 10am. Sweat some at work so I'm probably already at weight. If I'm 217 or something tomorrow morn I'll get a pint of gatorade in me.
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When is your meet?
 
Lilly wants me to go 365, 375, 385 on bench tonight. Wexll see how I feel about pushing myself. Kinda want to hold 405-410 in my hands.
 
herderdude said:
Lilly wants me to go 365, 375, 385 on bench tonight. Wexll see how I feel about pushing myself. Kinda want to hold 405-410 in my hands.
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Stick to the program. If you put 410 in your hands use a pair of reverse averages or a slanger fosho. No testing! Confidence building only, son.

Btw was 216.0 at weighins at 9:15 today. I'm definitely not 216 any more lol
 
Hyde said:
Stick to the program. If you put 410 in your hands use a pair of reverse averages or a slanger fosho. No testing! Confidence building only, son.

Btw was 216.0 at weighins at 9:15 today. I'm definitely not 216 any more lol
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I was gonna do it to boards actually, but reverse bands aren't a bad idea.
 
herderdude said:
I was gonna do it to boards actually, but reverse bands aren't a bad idea.
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I think they have the most direct feel, better than a slingshot even - I did a lot of board work last 2 months and it's just not the same as a full ROM w/ assistance. My ******* improved for sure, but I digress.
 
Vote for reverse bands.
 
So I misgrooved 365, it moved fast, I flared it back, then it moved fast again, I killed 375, and I couldn't get 385. Arm pain was too great for me to have a good groove. Strength was good enough for more than that. Now it's time to put Humpty back together again so I can bench big. Feels like the hand that didn't want to deadlift is back to normal though.

I was so mad at my arms I wrapped each one in my 3m blue arrows and tempered with the X wife from shoulder to wrist. I don't recommend x wife on the forearm.
 
Hyde said:
I think they have the most direct feel, better than a slingshot even - I did a lot of board work last 2 months and it's just not the same as a full ROM w/ assistance. My ******* improved for sure, but I digress.
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For me, board work is very effective. I always use one or two boards and sink and pause. That has excellent full range carryover. You learn sink and drive much more effectively.

If your bench is more about static leg drive or you only tap the boards, then yes, board work is only good for *******.

You're right about rev bands feeling more natural than slingshot too. I haven't done a lot of rev band, but the slingshot cradles the shoulders, changes the groove, and doesn't let you feel all the weight. Its still a fantastic tool for overload and adding volume and correcting technique. But for what I was planning on doing today, rev bands are where it's at.
 
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