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

herderdude said:
Back feels way better today. Spent maybe 5 minutes under the x wife in the bad spot. Not sure about the hamstring. Don't care to find out unless it's under an x wife or doing post squat stuff.
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Are you able to find a way to put an x wife on your back solo?
 
rob112 said:
Are you able to find a way to put an x wife on your back solo?
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Not yet. If there isn't anyone who.knows what they're doing at the gym, I'll just have them lay it in one place.
 
I'm gonna get Sean to a poverty 300 bench.
 
NomZ said:
I'm gonna get Sean to a poverty 300 bench.
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You might outcoach me there! I pretty much ran his A/C into the ground last year lol.

Lower day
Wrap ankles and shoulders
Little jumpstretch mobility

Squat
Work up
405x4
455X2x3
405X2x4

I was lagging with my head today. Kind of bouncing out of the hole and kicking my hips back. Seems like when I get deep, my upper body lags. Noticed that on the 633.

2" deficit deadlifts (beltless)
385x3
455X3x3

God, these sucked. They need to stay. Hamstrings were blasted. If I grow them from deficits, then I'll be able to stay upright when I pull even the heaviest weights, rather than tipping.

KB swing
100x3x20

Nuked my hams and ass again. They're both sore now. Really sore. It seems I've been getting hamstring weak these days.
 
Nice work. Those beltless 455 triples on a deficit sound terrible....and you were the one saying you feared beltless work! You can keep em!
 
Hyde said:
Nice work. Those beltless 455 triples on a deficit sound terrible....and you were the one saying you feared beltless work! You can keep em!
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My fat ass can't pull from a deficit wearing my belt! I have my belt set on deadlifts for maximum cheating. I can barely reach the bar pulling from the floor! But I totally need the work. This deficit, the bar pops a few inches and then it slows way the fck down, sucks haha
 
herderdude said:
My fat ass can't pull from a deficit wearing my belt! I have my belt set on deadlifts for maximum cheating. I can barely reach the bar pulling from the floor! But I totally need the work. This deficit, the bar pops a few inches and then it slows way the fck down, sucks haha
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I'm the same way; it pushes into my gut so hard I wanna ralph so I end up ditching it. But I've never pulled triples on a deficit, or over 425 or so probably for that matter on them.
 
liftandswim said:
Describes me as well.

Killer session. Started doing deficit pulls a few weeks back, they're evil.
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I hate them. Block pulls are much more fun and carry over nicely, but these seemed too shytty to let them lie, if that makes sense.
 
Hyde said:
I'm the same way; it pushes into my gut so hard I wanna ralph so I end up ditching it. But I've never pulled triples on a deficit, or over 425 or so probably for that matter on them.
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Most people in my gym do their second move way too light. They'll do work sets at 365 off the floor Then do deficits at 225. They're not THAT much harder, I have to tell them. And if they are, then they just unlocked the key to gainz.

That said, I was the same. Cube Boss cured me of that. Week 4: floor 85%, blocks 90%, AND THEN deficit 80% x2x3 For me, that was a scary weight to tug on, 425 when my last meet pull was 500. But I didn't die and I went from 500 to 550. That 500 full meet deadlift was 2 years ago today, actually.

First full meet, August 24, 2013
535 squat in 2m blue arrows
345 bench, missed 365
500 pull, missed 520
1380 total
 
liftandswim said:
Awesome progress. 100bs on both the squat/dead and 60? on the bench.
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Yes. Better wraps, better technique and more bodyweight on the squat, better technique and more bodyweight on bench, and better technique on the deadlift. And learning that to survive nine lifts in one day, you must have a grotesquely strong back.

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Just noticed from video that my knees crushed forward on my squats and I had the tendency to tip on my deficits. Layer this week I'll do pause squats to keep my ish more steady, and keeping the deficit work to see if it goes away with practice or if it causes a bad pattern. Will be good to see. I haven't been doing pause squats because I hate them. That's a good reason, right?
 
You have convinced me to work in deficits...

Holy crap man. Nice first meet numbers.
 
Yeah i gotta figure a way to keep my knees from rocking forward at the bottom of my squat. Probably just need to sit back a bit more..
A guy at my gym thinks that volume and variety is the key to bench. Pressing 3 times a week. Don't feel like destroying my shoulders though lol.
 
capo180 said:
Yeah i gotta figure a way to keep my knees from rocking forward at the bottom of my squat. Probably just need to sit back a bit more..
A guy at my gym thinks that volume and variety is the key to bench. Pressing 3 times a week. Don't feel like destroying my shoulders though lol.
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Your knees rocking forward like this?

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I think if it is controlled it's okay. Chad always gets a great bounce going, but he doesn't collapse either.
 
Yeah as long as its not keeping you from depth or pitching you forward too badly, it's not a big deal. If those things are happening, we just want to build enough that it lessens the effect to where we can bit depth and not have the bar rolling on us. Mine is also very slight, but I hate that bar roll. I'll post my squats tonight.
 
Yeah Boss cured me of that too - you never fear the first movement; it's the last set of blocks and all the deficits where I remember genuinely not wanting to be doing it. All I wanted to do was get on with accessories and go home. It was a LOT of comp volume for the intensity, but it worked. Well.
 
Hyde said:
Yeah Boss cured me of that too - you never fear the first movement; it's the last set of blocks and all the deficits where I remember genuinely not wanting to be doing it. All I wanted to do was get on with accessories and go home. It was a LOT of comp volume for the intensity, but it worked. Well.
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How much did it add to your total?
 
I think boss works for a lot of people for 2 main reasons.

1. It doesn't bury you, but it forces you to work hard.

2. On any given day you're doing 6-8 relatively difficult sets of deadlifts and deadlift variatios. Likely more than you were doing before.

That said, I've still made tweaks to the template.
 
liftandswim said:
I think boss works for a lot of people for 2 main reasons.

1. It doesn't bury you, but it forces you to work hard.

2. On any given day you're doing 6-8 relatively difficult sets of deadlifts and deadlift variatios. Likely more than you were doing before.

That said, I've still made tweaks to the template.
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Care to share the tweaks you have made to boss and why? Same for 5/3/1?

I respect you ability to program and look to you to learn as I do many other sources such as CWS, wendler, isratel, mike t, ect.
 
SweetLou321 said:
Care to share the tweaks you have made to boss and why? Same for 5/3/1?

I respect you ability to program and look to you to learn as I do many other sources such as CWS, wendler, isratel, mike t, ect.
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Appreciate it, man. Wouldn't put me anywhere near those folks though. I'm only regurgitating things I've read/seen. I will say I'm good at distilling information and making it applicable to my goals, but that's about it. That's what most people lack. There's a ton of great information out there, but you have to know how to use it appropriately.
Here's my cube outline week by week.

Week 1
As outlined (start with rep day...so go rep, explosive, heavy not as Brandon as outlined)

Week 2
Cube day as outlined
Add another day of paused fronts + higher rep friendly DL variants (TnG SLDLs, Deficit RDLs, ect) because on cube days I'm not really able to get in much volume outside of the main work. I'm too gassed. I hit fronts them I'm out.

Week 3
As outlined

Week 4
Cube day as outlined
Additional day same as week 2 (increase weights)

Week 5
Deload (skip explosive day)

Week 6
As outlined

Week 7
Weights and reps as prescribed, but all competition stance (more specificity as we approach test day)
Additional day same as week 2+4 (increase weights)

Week 8
Work up to 87.5-92.5% of goal 1RM for a single (active rest/acclimation to heavier weights)

Week 9
Test day

Week 10
Deload

Week 11
Resume again

Unfortunately, I'll be getting away from the cube after this go round. Doesn't exactly fit into the full body sessions I'll be doing. Busier with school now.
 
SweetLou321 said:
How much did it add to your total?
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My total got fcked, I had a bad weight cut and no legs under me, and dropped my opening bench out of my hands. But I went from 1380 to 1430. I went 540/340/550.

Made a 500# triple two weeks out on squat, RPE 8. Made a 365 bench three weeks out as well. I would have been just shy of 1500 if I had performed up to my strength at the time. Which, as you know, is why meet experience is so important.
 
SweetLou321 said:
How much did it add to your total?
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That's kind of a poor way to quantify a program, as it's not looking at the specifics. 1,265 March 2014 to 1,328 March 2015 about 63lbs. What's necessary to process that is same weight class and first meet was on anabolics and recent was not. And I've become a lot better lifter technically on squat and bench. I'm spending a lot of time just getting bigger and stronger and hammering away right now. When I return to the platform and bring the orals back in good I intend to be into 1400s for sure. I hit a 1340 in June barely pulling opener since the meet was only 4 hours.
 
herderdude said:
My total got fcked, I had a bad weight cut and no legs under me, and dropped my opening bench out of my hands. But I went from 1380 to 1430. I went 540/340/550.

Made a 500# triple two weeks out on squat, RPE 8. Made a 365 bench three weeks out as well. I would have been just shy of 1500 if I had performed up to my strength at the time. Which, as you know, is why meet experience is so important.
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Yeah I've yet to put it together on meet day. I finally thought I would this past June and then showed up to a meet with only 2 flights of 15 lifters FML
 
Yes, from my experiences with it. I used it for two meets. I prefer what I'm doing now for meet prep, but Cube for offseason heading into a prep, is awesome.
 
SweetLou321 said:
So those of you running cube feel its enough with only a few heavy days of the comp lift each cycle?
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Absolutely. I don't like to work much above 90% in meet prep anyway. If I get my openers hit well, that's all I need to know.
 
Sean1332 said:
I've done both. I skipped deficit pulls with boss and replaced with stiff leg/Romanian.
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I ran the original cube back when it first came out, but didn't have much success with it. I was also trying to use it to be better at strongman because I'm not a huge fan of Thigpens Cube for Strongman, so there's that too.

Thinking I might need to give it another shot with the boss template.
 
jimbuick said:
I ran the original cube back when it first came out, but didn't have much success with it. I was also trying to use it to be better at strongman because I'm not a huge fan of Thigpens Cube for Strongman, so there's that too.

Thinking I might need to give it another shot with the boss template.
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I enjoy cube and think it's effective. There's just a few things you have to remember: There are no weight classes in the jungle. There is no deload in a war zone. And the federation will not grant you a fourth attempt at a moon landing.
 
herderdude said:
I enjoy cube and think it's effective. There's just a few things you have to remember: There are no weight classes in the jungle. There is no deload in a war zone. And the federation will not grant you a fourth attempt at a moon landing.
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Yeah, that's big for me at this point.

I want to be big and strong, but there's no point to it if I absolutely hate training every day.

Also, I know a lot of guys who were playing a lot of Xbox in Iraq and Afghanistan so if they had time for that they probably had time to deload.

The ads for it are just so incredibly dumb though, especially since I don't expect he could fight his way out of a paper bag lol.
 
He speaks very well to the easily swayed and people who need to be motivated by someone else's words. But yeah, it's not lighting a fire in my belly.
 
Sean1332 said:
I've done both. I skipped deficit pulls with boss and replaced with stiff leg/Romanian.
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jimbuick I've ran the deficits several times also but actually did the best the one cycle I did Dimmels w 135 & short monster minis in lieu of it ( I was brutally strong off floor and always died at lock out).
It was actually so much work I didn't really enjoy it much, but the volume was what I needed to get better.
 
capo180 said:
I posted a video of my JM press in my log Check it out when you get a chance herder!
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Will do!

Bench day

Work up
315x2 raw
315x3 reactive
365x3 Maddog
385x3 Rage X (float)
435x3 (2 float, third touch)
480x1 PR in Rage X

Shirt was very supportive where I need it. Everything moved nicely. Worked on letting it go on the way down and shoving in on the way up. Video some time this weekend of 480. I crushed it.
 
Big benching, nice. Let me just throw mine again to hit 380 this time...
 
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