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

[video=youtube;wdOfr96he2c]https://www.youtube.com/watch?v=wdOfr96he2c[/video]
 
Hyde said:
That freakin flew btw. 500 probably right there if you wanted it
Click to expand...

Thanks, man! Yeah, Saturday was the day for 500. That was the first time I got a successful touch with my shirt so pimped out. That was one of those lifts where you push on the bar just a little bit and it feels like it's going to fly out of your hands at the top.
 
Lower day

Warm up
Briefs (wanted to see if I could still fit in the old old Metal Pros. They were too tight to take off right away, so they stayed.

Work up (nearly double the volume of my usual)
455x5x1 sumo
455X3 conventional (Sean style, not easy for me)
Add reverse blue bands
515X3 sumo
Ditch briefs
585X1 sumo (holy **** this sucked)
585X3 conventional
Ditch reverse bands, add quad minis
275X5x3

GHR
6X6

Pull ups
5X5

Rev Hyper
155X4x15

Lots of pulling today, but I made it happen. That 585 reverse band sumo was the most difficult clean deadlift in recent memory. My first shot at it, It didn't leave the ground. Second time I pulled harder and it went. Third rep with 585 was pretty demanding as well. And then of course the quad minis are just insanely bad for your health. Overall it was a good day.
 
Sean1332 said:
I can imagine quad minis bite hard and fast
Click to expand...

Oh yes. You get enough going that they look like nothing on video, but you feel them. I tried a ragtag setup of quad monsters, but they wouldn't stretch past my knees even with 135 on the bar.
 
Nice pulls and bench Herder!
 
Bench day

Warm up

Raw bench
235x3x6
255X2x6

2 board
275x2x12

Hoff presses
3sets

Lat Pulldowns/low cable row
4x12

Band Pushdowns
100 total

Swimmers(?)
2X10

Pec was a little tender from a thoracic stretch I tried out. But the weights moved fine. It was good practice for keeping my body away from the danger. Then I got a big pump. The swimmers I saw in a Gracie V instagram post, they were a thing. Don't know much about them, but figured I'd try them. Basically dropped down today so I can ramp back up after the stressful week of pressing last week.
 
Have you tried band circumduction for the pec tendon? Anchored behind you bottom position to overhead.
 
NomZ said:
Have you tried band circumduction for the pec tendon? Anchored behind you bottom position to overhead.
Click to expand...

I do circumduction with the band distracting my shoulder front to back. Band attached nearly at shoulder height. Can you elaborate a little more for me? I don't think I quite have it pictured.
 
herderdude said:
I do circumduction with the band distracting my shoulder front to back. Band attached nearly at shoulder height. Can you elaborate a little more for me? I don't think I quite have it pictured.
Click to expand...

Tagging you in a IG post.
 
Lower day (had to shuffle the schedule)

SSB deadlift stance box squat (against choked lights and 125# chain)
245X12x3
Add briefs and switch to sumo deadlift stance (Lol)
335x3
425X2x1

Rack pulls against quad minis
315X5
405X2x3

Went to do Dimels and thwack, there went one of my minis. Had to bag it after that, ran out of time.
 
SweetLou321 said:
What is this?
Click to expand...

Can you describe it hurder?

Just a partial shoulder dislocation with light bands anchored behind you to hit the pec tendon from different angles.
 
NomZ said:
Can you describe it hurder?

Just a partial shoulder dislocation with light bands anchored behind you to hit the pec tendon from different angles.
Click to expand...

Tried this today. Really liked it/hated it. Also did Indian clubs and that hang variation Jesse Burdick put up on instagram today. Then played an hour of tennis. Then. . .

Squat
Up to 475x1 sleeves

SSB pin suspended GMs
245X3
205x2x8

Ox lifts
115 top/225 bottom
Conventional x3
Sumo x2x5

Tennis took its toll on squats. I was very loose, but a little tired. 475 wasn't a balls out max, but it was within 30lbs of it. GMs were hard too. Ox lifts I left the pins where they were and had the bar elevated an inch or two. Conventional was extremely hard, sumo was hard too. 115 up top was really pulling me forward on both, but it wasn't so much that I had too much stress on my lower back.

The sumo ox lifts might actually help so I don't tip too far forward on my squats like I have been. The one gym I go to has a proper SSB, the other gym has a horrible one. So I'll make use of the good one when I can and switch to fronts when I'm at the other gym.

I still need to keep working my squat and pull to get some gains the next time I decide to do a meet. Pec was feeling tight and vulnerable the last couple days, feels über sweet now. I'll use the reactive slingshot, chains, and a manpon tomorrow on bench day. My experience tells me when I hit a nice lift in my shirt, it's time to put the shirt away.
 
liftandswim said:
I wanna do ox lifts for the simple fact that they make you look like badass
Click to expand...

They are awesome looking! You have to load very conservatively to protect your back. I wish I had a spider bar like I saw in the one Chuck V video. That would be the ultimate ox lift bar.
 
235 this morning, y'all can suck it! Everyone says I'm getting leaner.

Mace swings
Light band Pushdowns
DB flat press (30#)
Curls

Heavy bench
Work up
275x3 raw
315x3 reactive
315+60 chain reactive
365+60 chain Maddog
405X2 F6
455X2
485X1
500X1

JM Press (strict)
135X2x8

CG Incline
155X4x8

Arnold presses
70X3x8

Pull ups
BW x8
2X5

High pulley rows
For days

Heavy v bar pressdown

Felt good. 485 Was blown up. Didn't get video. Did get video of 500. I felt good today, so I cooked while the pan was hot. Shirts go away now, the groove is intact. Actually the F6 groove has never been better. Brought it down with more pace today and it worked a lot better Back to building.
 
Hyde said:
Well done man, is that your first 500? Looked good!
Click to expand...

Thank you! Probably my first legit 500. We don't usually take our hands off of the bar on shirt benches and the 515 I hit about 6 months ago likely had some help.

Tried waterskiing last night. Wasn't able to pop up, only tried once. That's kind of what I expected after six years and 40 pounds of weight gain. I would have made it up On my second try but the boat broke down. So I did a lot of rows last night, too.
 
herderdude said:
Thank you! Probably my first legit 500. We don't usually take our hands off of the bar on shirt benches and the 515 I hit about 6 months ago likely had some help.

Tried waterskiing last night. Wasn't able to pop up, only tried once. That's kind of what I expected after six years and 40 pounds of weight gain. I would have made it up On my second try but the boat broke down. So I did a lot of rows last night, too.
Click to expand...

I grew up doing that. I can't even imagine trying it at 225-230, 10 years later lol You had good grip training!
 
Sean1332 said:
I grew up doing that. I can't even imagine trying it at 225-230, 10 years later lol You had good grip training!
Click to expand...

You would think, but I fell pretty fast! Hahahaha
 
Just got done with a post squat sesh. I am a complete idiot for neglecting these. I feel as good as I have in weeks in the lower body.
 
SweetLou321 said:
What does the entail exactly? And you always do it post squat day?
Click to expand...

There's a video on Super D's channel called: "Squats, the day after".

It's a lot of banded blood flow stuff for the hips, hams, and adductors. It's best to do the day after squat day, but in my case I did it two days after. I'm not planning on squatting tomorrow, and its definitely not good to squat after it.
 
Lookin this up now. Thanks dude. 2 days prior to squatting okay?

Edit: forget it. Now i get why you'd do it after. Shouldve watched it first
 
So I thought I felt good enough to squat last night, but I hurt my back. Still had a strong day before and after.

Duffin squat routine

Work up
405X2 beltless pause squat PR
475X2x2
485X2

Rev hypers
5X20

Beltless stiff leg 3" deficit oly shoes
295x2x8
345X5
365x3

Gonna do the post squat routine, stretch, hit some rec hypers and leg extensions and curls. I'm pretty well tweaked, but I'll be back to 100% in a couple weeks. This confirms my need to get back to my usual prep routine.
 
Sorry to hear that man. Backs suck. No doubt you know yourself well enough to know what you've gotta do to get yourself back quickly.
 
Duffin squat routine just his warmup with goblets n such?
 
NomZ said:
Duffin squat routine just his warmup with goblets n such?
Click to expand...

Just the airplanes and BSS. So not his complete routine, but honestly my hips felt really good by the time I started. Used a band around my knees as well all the way up to 405.
 
herderdude said:
Just the airplanes and BSS. So not his complete routine, but honestly my hips felt really good by the time I started. Used a band around my knees as well all the way up to 405.
Click to expand...

I do his routine sans the airplanes (my hips aren't ever beat up and I get nothing out of them) before every lower day and it's gold man.
 
Crammed it all in today.

Temper (5min low back, 5 min along the spine, then regular, then front side)
Hang (upside down, right side up from band for upper back flossing, monkey hang)
Jumpstretch routine
Post squat routine

That all took an hour.

Split squats
Empty SSB x4x12
Dang that shyt burns.

Single leg RDL
45X3x12

I hate single leg stuff. I need to do a lot more of it, though.

Upper warm-up
Super D
Mace swings
Monkey hang with a pronated neutral grip. Instead of full pronation or a true neutral. You get it. Good pec stretch.

Floor Press
185+80 chain x8x3
Maddog
275x10

DB decline press
30x4x25
Exaggerated stretch and contraction
S/s
Facepulls
4X10
S/s
Single arm pulldowns
4x10

Band circumduction
Monster mini x3 sets of however many.

Mace swings again. Holy shyt NomZ the band circumduction made the mace swings 100% effortless. I'll have to do them more often. I'd like to do them seated once with a back pad so I don't cheat ROM with my back arching.

This was two and a half hours of perpetual motion machine. By the time I was done I looked like I'd been through an 8 week recomp just from the corrected upper and lower body posture.
 
Glad to hear you liked them
 
NomZ said:
Glad to hear you liked them
Click to expand...

I liked them the first time, when I used a too-heavy band and did them first. When placed where they belong, they are golden.
 
What's the back circumduction?
 
Got it. Thanks.
 
Happy birthday Justin.
 
Happy birthday!!! I hope you have a wonderful day!
 
Birthday ME bench day!

Got up to 495 off my chest, 520 off a 1 board, and a 545 negative to a two board. All in my single ply. Did a ton of assistance too. But after trying to write it put three times, I'm done with it lol.

Planning on doing a single ply bench only meet Oct. 24. Shirted benching is going well and I don't have a single ply squat suit, so I'm gonna shoot for like 512 On the 24th.
 
Thanks everybody! I appreciate the sentiment.
 
You must log in or register to reply here.
Back
Top