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

Birfday Oreos intra made for a good session

Speedy bench
185+100 chain x5x3
155+ chain x3x3
205+ chain x2x3 blue slingshot

JM Press
95+100 chainx4x5

French Press
40X3x12 heavy as hell

Monster mini Pushdowns
2X50

Pull ups
6,5,5,5,4

Hangs
X2

KB row (strict with stretch, contraction, and corresponding pronation and supination)
100x3x8

Vogelpohl rows
3X12

Facepulls
4x15

Done. Killed triceps today. Really focused on speed. Kept the chain weight high and the bar weight low and filmed most sets to make sure the bar speed was nothing less than excellent. Next speed day will be low volume to correspond with my max effort day being out of my shirt and reps in the tank. A semi deload.
 
On the topic of birfday Oreos, friend of my gf's made us Funfetti cupcakes w ground up Oreos in the batter and icing mix. Fire. I'd have even shared if you were here for your birthday.
 
So today I said let's protect my back but push. Equipped reverse band deadlifts.

Hang, temper, GHR x4x8

Work up
585 sumo and conventional
655 sumo
655 conventional lost grip before lock out. Likely would not have locked it out.

Deficit stiff legs
405X3,4 add belt then 5

Strict BB Rows
225x4x12

Rev Hyper
140X2x15

Got woozy, shut it down. Good day. Feels like I pulled with better focus on bracing from the hurt back So it's not a huge surprise that I snapped off a PR reverse band pull. CNS wasn't sure what to make of the big attempts though.
 
Did a post squat day today. I feel great. After doing the routine, I hit up some x wife occluded leg extensions and leg curls. Curls were more brutal by a slim margin. We'll see how that feels tomorrow.

Tomorrow is manpon bench against bands and chains with the Maddog slingshot to take a break from the shirt. Main move volume will be like a Westside ME day, get there as quickly as possible. Then just a little assistance and done.
 
Bench day

Bench in Maddog with long monster mini under the bench (60 at top, 20 at bottom)

225X5 raw
225+60 chain x5 reactive
225+120 x3 reactive
225+200 Chain x1 Maddog
275+200 chain x1

Last 80# of chain barely touched the ground at the bottom. I guessed 515 top and 410 at my chest. Th e 225 set was tough, the 275 set was brutal. That was all I did. Feel weight, get out. Next time up I'll hit a good "light" touch with some chain (60#), a one board with a little more weight, and then a two board with a little more. Rodja, Lou, how many reps do you think I should hit at 5 weeks out? I feel really dialed in technique wise, I just wanna crank big weight.
 
herderdude said:
Bench day

Bench in Maddog with long monster mini under the bench (60 at top, 20 at bottom)

225X5 raw
225+60 chain x5 reactive
225+120 x3 reactive
225+200 Chain x1 Maddog
275+200 chain x1

Last 80# of chain barely touched the ground at the bottom. I guessed 515 top and 410 at my chest. Th e 225 set was tough, the 275 set was brutal. That was all I did. Feel weight, get out. Next time up I'll hit a good "light" touch with some chain (60#), a one board with a little more weight, and then a two board with a little more. Rodja, Lou, how many reps do you think I should hit at 5 weeks out? I feel really dialed in technique wise, I just wanna crank big weight.
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Resist that temptation to keep smashing and stick with your plan. Definitely feel some weight in your hands (projected 3rd attempt), though. I like to follow Prilepin and stick around 4 or so.
 
herderdude said:
Bench day

Bench in Maddog with long monster mini under the bench (60 at top, 20 at bottom)

225X5 raw
225+60 chain x5 reactive
225+120 x3 reactive
225+200 Chain x1 Maddog
275+200 chain x1

Last 80# of chain barely touched the ground at the bottom. I guessed 515 top and 410 at my chest. Th e 225 set was tough, the 275 set was brutal. That was all I did. Feel weight, get out. Next time up I'll hit a good "light" touch with some chain (60#), a one board with a little more weight, and then a two board with a little more. Rodja, Lou, how many reps do you think I should hit at 5 weeks out? I feel really dialed in technique wise, I just wanna crank big weight.
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I'd follow rodjas advice. Geared lifting doesn't really follow your typical peaking protocol. I'd feel around my third to a 2-3 board. I usually focused on touching since my technique was always off.

2-3 over 90% singles per session (90% of third) was what I aimed for. Chain may be good too. You could try to peak with 4-6 reps 3 weeks out if you're feeling crazy and taper 2-3 2 weeks out.
 
Rodja said:
Resist that temptation to keep smashing and stick with your plan. Definitely feel some weight in your hands (projected 3rd attempt), though. I like to follow Prilepin and stick around 4 or so.
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I'm thinking my third will be about 512, so I'm already there as far as taking weight with the 520 off of one board. I kinda wanna get up around 105% off of boards, a little less is fine.

I don't want to miss any reps and I just want to cruise into this meet from here. One more week of going up in weight. Then it's time to taper back down. I like the 3-4 rep range in my shirt for this upcoming week. My form and feel is down, I don't need more work. I'm kind of in a weird place for an equipped meet, in that I don't have any questions about where my strength is at or my form. I'll ponder a little more.

Lou, I'm interested and curious about the peak and taper, but not sure if I want to roll the dice. This is a meet on a whim, but I'm on the fence. And thinking out loud.
 
herderdude said:
I'm thinking my third will be about 512, so I'm already there as far as taking weight with the 520 off of one board. I kinda wanna get up around 105% off of boards, a little less is fine.

I don't want to miss any reps and I just want to cruise into this meet from here. One more week of going up in weight. Then it's time to taper back down. I like the 3-4 rep range in my shirt for this upcoming week. My form and feel is down, I don't need more work. I'm kind of in a weird place for an equipped meet, in that I don't have any questions about where my strength is at or my form. I'll ponder a little more.

Lou, I'm interested and curious about the peak and taper, but not sure if I want to roll the dice. This is a meet on a whim, but I'm on the fence. And thinking out loud.
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If you are already ready then I wouldnt see the need to peak really. Just maintain your strength. With your pec and recent returning to a shirt I would only the roll the dice if you happen to feel amazing on your heavy bench day 3 weeks out.
 
Hit up some work today. Damn good work.

Warm-up was
Shoulder routine
Hang from bands
One arm monkey hang (feet on ground)
Mace swings
Temper to hell and back
Monster mini Pushdowns x100
DB bench 35x4x25
Lat Pulldowns 4x12
Hammer Curls 4x12

Speed bench
+Doubled lights and 40# chain In reactive slingshot
95X5x3
115X3x3
115X6

Lots of tension at the top. I believe just shy of 200# if I'm not mistaken. Doesn't let off a ton, maybe 80#.

Dips
BW x3x5
Pain free. Watch the **** out it's almost time to go big raw if that keeps up.

Two hand heavily prorated wide grip hangs
2 x as long as I can hold my fat ass up there.

And done. Feels good. Gonna stay with reactive and Maddog this weekend just because of the stress the bands put on, especially on some reps where I got lazy with my scaps that hurt. I think my first set was no reactive slingshot and lazy scaps And I decided to nip that in the bud.
 
herderdude said:
Hit up some work today. Damn good work.

Warm-up was
Shoulder routine
Hang from bands
One arm monkey hang (feet on ground)
Mace swings
Temper to hell and back
Monster mini Pushdowns x100
DB bench 35x4x25
Lat Pulldowns 4x12
Hammer Curls 4x12

Speed bench
+Doubled lights and 40# chain In reactive slingshot
95X5x3
115X3x3
115X6

Lots of tension at the top. I believe just shy of 200# if I'm not mistaken. Doesn't let off a ton, maybe 80#.

Dips
BW x3x5
Pain free. Watch the **** out it's almost time to go big raw if that keeps up.

Two hand heavily prorated wide grip hangs
2 x as long as I can hold my fat ass up there.

And done. Feels good. Gonna stay with reactive and Maddog this weekend just because of the stress the bands put on, especially on some reps where I got lazy with my scaps that hurt. I think my first set was no reactive slingshot and lazy scaps And I decided to nip that in the bud.
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Care to lay out your come back from your pec injury for me and why you choose certain things ect?
 
SweetLou321 said:
Care to lay out your come back from your pec injury for me and why you choose certain things ect?
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Oh man, lets see. Three weeks of just the bar three times a week, a lot of compression wrapping of the bad shoulder. After six weeks a lot of mashing, the one arm hangs I got from Jesse Burdick, they helped a lot. Mace swings beginning and end of every session. Indian clubs too. Made good friends with my slingshot. And used accomodating resistance every time, reduced ROM every time. No bands though. Bugs my pec. Chain only. Grip width is also important. Not too wide, not too close. So reduced rom, stay in your slingshot, and you better not touch anything over 225 until like Christmas.
 
Nice benching there man, lots of warmup work. I like to hit some warm up pump work when I have time. Feel kinda primed after lol.
 
capo180 said:
Nice benching there man, lots of warmup work. I like to hit some warm up pump work when I have time. Feel kinda primed after lol.
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Absolutely. I've been trying to do that as much as possible. I did it for squat day last night but it wouldn't post for love nor money, so I'll just say my hips and outer quads were done before I started and after a 475x6 PR wrapped set (champion suit too, hardly does anything), I couldn't even hit assistance and didn't feel the need.
 
Shoulder feels really wacky these last two days. Going to try to work on it a bunch, won't bench until it feels fine the whole way through. Opposite shoulder of my torn pec, got jacked up attempting a 285# jerk from the rack. Should have let the rack catch it.
 
And five minutes after that post I had a horrible grinding slip of some tissue over the top of the joint and it feels 90% better. Gonna do some activation and wrapping before work.
 
Pullin tonight

Sumo
Work up
365+125 chain x2x3
405+125 chain x3
510 beltless conventional x1

Out of time. Work ran long. Gonna have to start writing my program out to get better adherence. Ordering a super centurion this upcoming week, hoping to post an equipped total in the spring.
 
Bench against chains

Extensive warmup

Work up to 225x3 raw
315X1 reactive
365X1 Maddog
405X2 rage X
455X1 one board
Two board
495X1 drop chain x1

Chain was probably 60 at top, maybe 70. 5-10 at my chest. Bad shoulder was horrible until I got in my shirt, then it was no problem. Weight is still moving well.
 
Big pimpin as usual. Does shoulder still hurt in the slangers? You think the shirts compression on the area is what's making the difference?
 
Hyde said:
Big pimpin as usual. Does shoulder still hurt in the slangers? You think the shirts compression on the area is what's making the difference?
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Hurt like hell inside the slangers. The shirt harnessing the shoulder is what did it. The support is front and back and directly on the shoulder.

I have it set so that it takes a bit of effort to get my hands out to the rings. The shirt carries weight as soon as its handed to me and then some more when I let my shoulders settle.
 
I'm contemplating getting back into benching with strictly the reactive slanger for a bit. You make me want to toss a chain on it when I do.

You had some heavy sessions these two days!
 
Sean1332 said:
I'm contemplating getting back into benching with strictly the reactive slanger for a bit. You make me want to toss a chain on it when I do.

You had some heavy sessions these two days!
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I know you haven't spent a lot of time in a shirt, But have you ever had any pain in a shirt or after? Short ROM, protection, and accommodating resistance are all a good recipe for shoulder health.
 
I'm not an expert like herder but a guy in my gym did exactly that with the Reactive slingshot and his raw bench did improve a good amount but your case may be slightly different then his
 
herderdude said:
I know you haven't spent a lot of time in a shirt, But have you ever had any pain in a shirt or after? Short ROM, protection, and accommodating resistance are all a good recipe for shoulder health.
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I was only in that red inzer a handful of times and my shoulders weren't too bad back then.

I'll take that advice. You rock.

Duramaxhd said:
I'm not an expert like herder but a guy in my gym did exactly that with the Reactive slingshot and his raw bench did improve a good amount but your case may be slightly different then his
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I'm down to try it.
 
Hyde said:
Dude w your raw squat if you spend a couple years in multiply you could squat 9-hundo!
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I'd give him twelve weeks for 900, a couple years and he's at a grand. My personal opinion, of course.
 
Sean1332 said:
I was only in that red inzer a handful of times and my shoulders weren't too bad back then.

I'll take that advice. You rock.

I'm down to try it.
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I'm using the red one and a one board. Already back to 315 pain free. Pec feels great. It works and I'm still pressing which is more specific than anything else.
 
SweetLou321 said:
I'm using the red one and a one board. Already back to 315 pain free. Pec feels great. It works and I'm still pressing which is more specific than anything else.
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Exactly. You have to meddle a little bit to see what feels right and how specific you can get. Even if you have to go two board with a red slingshot and 100# of chain to make it work, you're still benching.
 
I can't get the vid to play for some reason. Massive benching anyhow man.
 
Hyde said:
I don't know how fast the learning curve is at all having never done it but that would be dope
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Depends 100% on where you learn from. Two years ago when I went to watch the XPC finals, it was Yarymbash, Thomason, Samson barbell, Detroit Barbell, Lexen, and two British gyms. Exclusively. One night working the monolift at the compound I witnessed eight men go over 865. If you get in with people who know, it's there for you. I've been told If you don't get 200# out of a suit or shirt to throw said merchandise in the garbage. Learning on my own it took seven months to get a full range bench press in a shirt. Then six months later I took a kid from never wearing a shirt and a 295 raw bench to a 405 shirt bench in six weeks. That's what you're looking at.

Lou sent me a program when I thought I was doing a gear meet. In seven weeks I went from unsure about free squatting in briefs to full gear free squat doubles on a bad bar with one guy working the rack pins. Once you figure it out you're good.
 
Went in and hit a short bench assistance session. Facepulls really made my shoulder feel good. 20# dumbbell flyes felt fine, Not enough weight to effect anything. Still got a little blood in there. Same with a ton of 30# presses. Knocked out a set of 50# rolling tri. Felt badass, but my elbows wanted to vacate my body. So I did a bagillion band pushdowns and they felt better.

Then worked up to a lightning fast 335 raw bench. Wanted to double it, But I felt my pec contract on #1. It felt odd since I've been avoiding it. Nothing wrong with it, but I didn't want to do it again. Eventually I'll have to get over that feeling, since its kinda natural for your pecs to contract during the bench press, but I don't have to get over it right this minute. Tomorrow I squat.
 
Volume squats

Temper
Duffin warm-up

Low bar pause squat (very wide)
365X4x3

Speed pulls
315+200 chain x10x1
385+200 chain x1

Rev Hyper
270X3x12

GHR (assist at bottom since I'm trying it without releasing glutes)
3X6

Duffin's warm-up is smashing my quads before I even squat. No big deal, it's knocking a bit off my numbers maybe, but I feel good.

To clarify, I do airplanes, front and rear foot elevated BSS with a fairly heavy KB in the goblet, and those forward banded overhead squats. Once I get good volume built up on those, you goons had best watch out. I'll do more quad emphasis tomorrow when I do the post squat stuff. Then bench Thursday and another hoopie wedding this weekend.
 
Sean1332 said:
The warmup gets my legs nice and pumped but like you said, everything feels good.
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Knock on wood, haven't had a lower body tweak or hammy issue since I made the switch to Duffins approach 6 months ago. And I feel loads better whenever I get under the bar or when I begin warming my deads. Most important 10-15 minutes of my lower days probably.
 
I get not quad and all glutes, need to fix that. I need to try the front banded squats too.

What is it your talking about with the ghrs?
 
SweetLou321 said:
I get not quad and all glutes, need to fix that. I need to try the front banded squats too.

What is it your talking about with the ghrs?
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I get lots of forward knee travel on my BSS and overhead squat, that's what's getting me.

For the GHR, I always bent at the hip on the descent and used hip extension for momentum. Changes the lever on the hams too. Yesterday I squeezed my glutes so as to not bend at the hips at all during. That's a ton of weight on my hamstrings, and it was noticeable under the x wife today.
 
justanotherj said:
500lbs for speed deads. No bigs.
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Lol thanks. I get a nice running start with 315 floor weight.



Did post squat today. Temper everything, super d routine, the thing from Jesse Burdick's instagram I saw today, and x wife occluded leg extensions. Woof I thought I was going to blow my vmo off of my leg.
 
herderdude said:
I get lots of forward knee travel on my BSS and overhead squat, that's what's getting me.

For the GHR, I always bent at the hip on the descent and used hip extension for momentum. Changes the lever on the hams too. Yesterday I squeezed my glutes so as to not bend at the hips at all during. That's a ton of weight on my hamstrings, and it was noticeable under the x wife today.
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I'll try that thanks!

I've always done them with the glutes locked in. Never extended at the hips bc Dave Tate didn't do that in the how to ghr vid lol.
 
SweetLou321 said:
I'll try that thanks!

I've always done them with the glutes locked in. Never extended at the hips bc Dave Tate didn't do that in the how to ghr vid lol.
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Lol true. I have no idea where I decided to start doing it my way. They weren't bad, I think they still did a ton for me. Spending time on a GHR machine fighting gravity in some manner will make me stronger, the rest of it is just gingerbread. I'll definitely go back to them at some point.
 
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