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

SweetLou321 said:
Trying to drop my metal jack. 54 chest, 56 arm. Want? Letting go for cheap.
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Arms fit better than your old F6?? Lol. I honestly hate the shyt out of that shirt lol. I say it every time I wear it. It probably isn't that bad, I'm just not taking to it that quickly. PM me, I'm very interested. Wanted an SDP, don't have $400 in the budget for a shirt I'll have to get taken in every training cycle.
 
herderdude said:
Arms fit better than your old F6?? Lol. I honestly hate the shyt out of that shirt lol. I say it every time I wear it. It probably isn't that bad, I'm just not taking to it that quickly. PM me, I'm very interested. Wanted an SDP, don't have $400 in the budget for a shirt I'll have to get taken in every training cycle.
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I'll pm you lil
 
Speedy squats

Big warmup
13" box (just below parallel) oly shoes comp stance (first time I can recall box squatting at shoulder width)
Work up
295+40 chn x 2x5
295+60 chn x5
335+60 x5
375+60 x3

Chain suspended squats
435X2
525X1

Used bumpers, 525 was whippy like crazy.

Front squat holds
315+60 swinging chain x2 x10seconds
375+60 swinging x5 seconds (near blackout)
Hi bar
445+60X15s (breathing while braced)

BSS
2X8

Lot of coaching today. We had a little tiny. 123# 16 year old girl squatting 225 with 60# chain for a double tonight. She needs babysitting until her mental game is up to snuff. Cut 245 and 20# chain high, tells me how heavy the weight feels right after unracking it, all kinds of stuff that makes me want to pull my hair out.

Tomorrow will be a full body assistance day since I've slacked both Saturday and today.
 
herderdude said:
Speedy squats

Big warmup
13" box (just below parallel) oly shoes comp stance (first time I can recall box squatting at shoulder width)
Work up
295+40 chn x 2x5
295+60 chn x5
335+60 x5
375+60 x3

Chain suspended squats
435X2
525X1

Used bumpers, 525 was whippy like crazy.

Front squat holds
315+60 swinging chain x2 x10seconds
375+60 swinging x5 seconds (near blackout)
Hi bar
445+60X15s (breathing while braced)

BSS
2X8

Lot of coaching today. We had a little tiny. 123# 16 year old girl squatting 225 with 60# chain for a double tonight. She needs babysitting until her mental game is up to snuff. Cut 245 and 20# chain high, tells me how heavy the weight feels right after unracking it, all kinds of stuff that makes me want to pull my hair out.

Tomorrow will be a full body assistance day since I've slacked both Saturday and today.
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What do you feel the holds do for you?
 
SweetLou321 said:
What do you feel the holds do for you?
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Trunk work mostly. Fires up the trunk, hips, back, everything. I think that was a Brandon Lilly thing, not sure though. Once you take a step back, it gets the bar whipping and the chains swinging and it's really tough to settle it down.
 
I did heavy walkouts and partial triples after my regular squat today. Amazing how heavy it feels at first but how you adjust over a few sets.

If you can get that girl to stop being a little b*tch she's gonna make us all little b*tches quick.

Except Sean. He got his All-time World Record after all.
 
Speedy bench

Super D routine

Bench vs light and mini bands (run under bench)
135X9x3
Add press command
185X3 (video)

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JM off of the face savers
135X5
155X5
175X5
195X5
215X7

100 light dumbbell curls

Facepull/cross body single arm Tricep extensions
4X15

TRX rows
5X15

TRX Facepulls
3X10

T bars
3plates x3x8

Last set double drop.

Elbows were in pain on the benches and JMs. First rep was the worst rep on every set. Judging by how 185 moves, I'd imagine my speed was great. I go up by feel until it's hard, but if it doesn't feel very fast, I'll bring the weight back down. My experience is that the tape is always faster than I think, and I can feel out sufficient speed.
 
Video now up. I played with the setup stuff from the elitefts video with Casey and I really liked it.
 
Hyde said:
I thought you hated that vid?
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I did, but I tried it anyway. They knew better. When I'm too loose, I don't bench well.

The main change for me was setting my feet and then my upper body. I used to do it the opposite way. Now I'm loading my lower body better. Tons more tension down there. And a bigger arch. That was pinkies on the ring, my ROM would be stupid if I widened my grip from there.

I have one more weapon to be unleashed. Putting some slack in the bottom of my bench shirt so as to not restrict my arch. Really excited to bench looking like Charlie Brown's pumpkin on Saturday.
 
Hahaha I liked the vid. I figure I never have to accept advice but I always try to listen so at least I have options. Just gotta sift through the crap and figure out what's useful.

So I assume you won't use a belt with your shirt?
 
Hyde said:
Hahaha I liked the vid. I figure I never have to accept advice but I always try to listen so at least I have options. Just gotta sift through the crap and figure out what's useful.

So I assume you won't use a belt with your shirt?
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I will wear my belt. That is a necessity in a shirt. There's too much carryover to be had. There was a Joey Smith video about putting a flap in the belly of the shirt to allow an arch and belly up, rather than the shirt holding you flat to the bench.
 
herderdude said:
I will wear my belt. That is a necessity in a shirt. There's too much carryover to be had. There was a Joey Smith video about putting a flap in the belly of the shirt to allow an arch and belly up, rather than the shirt holding you flat to the bench.
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Obb has a method for this. You set the shirt. Then as you arch someone helps you drive your traps under while someone else grabs the bottom of your shirt to keep it locked in while you get your full arch, then they slide your belt down to even further allow for a better arch. Works a peach.
 
SweetLou321 said:
Obb has a method for this. You set the shirt. Then as you arch someone helps you drive your traps under while someone else grabs the bottom of your shirt to keep it locked in while you get your full arch, then they slide your belt down to even further allow for a better arch. Works a peach.
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If I had someone setting my traps it might help. We will play around and find it and bench huge in front of gym whores and all will be merry.
 
herderdude said:
If I had someone setting my traps it might help. We will play around and find it and bench huge in front of gym whores and all will be merry.
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Don't call me that!!! Haha
 
ME lower

Squat against 180 bands
Work up
385X1 raw
425XF briefs
445x1
475X1

2.5" block pulls (QUAD LIGHTS)
Work up
365x1

Quad lights are full extreme insanity. 195# of tension... as soon as you break the blocks. 340 top. We had a dude weighing 155 make 315 off the blocks and lose his air inches shy of lock out with 365. I lost my trunk trying 405 twice. Our host made his 405.

Belt squat holds
Work up
4Plates for 1min
4Plates and a 35 plus monster mini for a minute (closer stance)

Banded leg curls
2x50

I'm happy with today, but I can't tell you guys how bummed I am that we exposed my trunk as a weak point. I hate training it. Ah, well.
 
ME shirt bench (Jack)

Work up
365X1 raw chest
405 Maddog 2 board
455 Maddog 2 board
495X2 Jack 3 board
495X2 2 board 1 board
Move collar down
545 spectacular dump

Alright, officially done with shirts for a hot minute. I'm really gonna like the Jack.
 
herderdude said:
ME shirt bench (Jack)

Work up
365X1 raw chest
405 Maddog 2 board
455 Maddog 2 board
495X2 Jack 3 board
495X2 2 board 1 board
Move collar down
545 spectacular dump

Alright, officially done with shirts for a hot minute. I'm really gonna like the Jack.
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Glad to hear you liked it.
 
SweetLou321 said:
Glad to hear you liked it.
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It's great man. The taper on those sleeves threw me off as far as putting it on. Benching in them was great. I thought they were huge until they were in place. I just need more work in it. And time away from shirt work.

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herderdude said:
It's great man. The taper on those sleeves threw me off as far as putting it on. Benching in them was great. I thought they were huge until they were in place. I just need more work in it. And time away from shirt work.

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Good to hear the custome cut worked out great man. Glad to hear. Can't wait to see what you do in it. The whole chest plate is reinforced too.
 
Tried to cut your body in half
 
RegisterJr said:
Tried to cut your body in half
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Sean1332 said:
Well, that's ****ing scary.
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Lol. Looks way worse than it was. You can see right before I go that I slide like a mofo on my sweaty traps.

You can also see that I have different spotters. The guy on my right hand slid in there and has never spotted me before. Next time he tries that he gets told off.
 
Hyde said:
No I understand trunk=core but what were you doing that showed it to be weak?

That dump was epic. Glad you're fine!
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I rounded under load when I missed the big banded block pull.
 
Flew off his chest too. Fckn nuts.
 
liftandswim said:
Spoto has his work cut out for him. I mean sarychev does have almost100lbs of BW IIRC...
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Sarychev is the superior being Lol. I wondered when he would decide to take the record. He has seemed capable for years now.
 
capo180 said:
Ouch.. So what happened there? Just never took the weight with your back? Looked painful man.
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You're right, I hadn't noticed that. I didn't let the weight settle in at all. I drifted away from the groove instead of driving straight down into it. As soon as the bar got too far away from being over my elbows, my back slid about eight inches and my leg drive kept me going in that direction.
 
Sarychev also 25-26 years old. He will be king for a very long time
 
Lower

Duffin warm-up

High bar low box w/ foam
315X5x5 in 8:30

Low bar w/ belt
385X2 Good

Beltless deficit pulls (3/4" )
385X15 in 6:00

Beltless SSB GM off pins
190x3x6

BSS
45x4x10

Rotational dead/side bend/kneeling ab wheel
100x10/100x8/BWx12

I'll be sore tomorrow. Abs are already crampy. Rev Hyper tomorrow. Five sets of 300 plus to bring it up. I'll try to do abs and/or lower back every day, we'll see how that goes since ab wheel makes me very sore for days. Good session though.
 
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