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

I'm in the meet! Opening 264 on bench to ensure that I'm not in the guy I'm helping's flight or the one before. Pulling whatever I pull. 534 opener
 
herderdude said:
I'm in the meet! Opening 264 on bench to ensure that I'm not in the guy I'm helping's flight or the one before. Pulling whatever I pull. 534 opener
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Hell yeah man! Kill it!
 
Benched 358. Grip was half a thumb from the ring, sternum touch. 264 obv was smoked, 314 as well. 358 I nearly threw it in the rack and had to fight it all the way back through to lock out. Big grind. PR with that grip. If I press that in a straight line, it's easy. My dude is warming up. We have a 777 single ply opener at the meet. His attempt is after my dude's.
 
We got a 556 on the board and jumped straight to 6. Two near misses. A great day for him.
 
Hyde said:
Damn 600 single ply is a serious bench!
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Especially for a 49 year old! We had no idea he was so close. He was feeling it, so we took it. He's jumping to multi ply after he gets his 6 in a better shirt.
 
622 pull for a lifetime PR for me. 980 push/pull total raw.
 
Congrats man!
 
jswain34 said:
Badass dude. Congrats. Vids?
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Vids of deadlift this evening. Be warned fellas, I look pretty jacked this meet.

Took second by 142lbs lol. Guy in my class won best lifter with 418/705.
 
Here you go, gents. 534,589,622

[video=youtube;L7kflolO8CM]https://www.youtube.com/watch?v=L7kflolO8CM&edit=vd[/video]
 
You left handed?

When you pull your arms up, then swing them, what cues are you thinking?
 
RegisterJr said:
You left handed?

When you pull your arms up, then swing them, what cues are you thinking?
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Nope. I was taught strong hand under hand.

Arms up just works for me. When I swing my arms back, it transfers my weight into my hips and gets me on my heels. My cues vary. Usually it's to stay on my heels.

All that said, I don't think when I'm on the platform. Thinking and tinkering and cues are all for training lifts. For meet lifts or new PR attempts, you must trust your training and put all your mental energy aside. Clear your mind, become aggressive, and focus on success.
 
herderdude said:
Nope. I was taught strong hand under hand.

Arms up just works for me. When I swing my arms back, it transfers my weight into my hips and gets me on my heels. My cues vary. Usually it's to stay on my heels.

All that said, I don't think when I'm on the platform. Thinking and tinkering and cues are all for training lifts. For meet lifts or new PR attempts, you must trust your training and put all your mental energy aside. Clear your mind, become aggressive, and focus on success.
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Strong hand underhand? Why?

My last singles PR was when I used to angrily grab the bar with an F-you attitude. When I switched to cues and such, I faltered. Haven't found a fix yet.
 
RegisterJr said:
Strong hand underhand? Why?

My last singles PR was when I used to angrily grab the bar with an F-you attitude. When I switched to cues and such, I faltered. Haven't found a fix yet.
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I was 15 when I was taught. I was only allowed so many questions per day at the time.

The fix is cue for training, and rip it when you need to. There's a reason people like CWS and myself are meet lifters. Meet mentality, competitive nature, etc. Not to mention, I intentionally avoid psyching up in the gym, then get out of my mind focused and angry for meet pulls. Back slaps are a must for me.
 
I've been tempted to ask someone to smack me around before a pull.

Gonna play with the hand positionings.
 
RegisterJr said:
I've been tempted to ask someone to smack me around before a pull.

Gonna play with the hand positionings.
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There's not a whole lot to the hand positioning thing. One over the other won't make a big difference unless you can't supinate much at all in your current under hand. Grip width can make a slight difference in making lock out easier if you don't give yourself the room to get your hips through.

The main thing you need to work on is starting neutral in the spine and you'll be good.
 
herderdude said:
There's not a whole lot to the hand positioning thing. One over the other won't make a big difference unless you can't supinate much at all in your current under hand. Grip width can make a slight difference in making lock out easier if you don't give yourself the room to get your hips through.

The main thing you need to work on is starting neutral in the spine and you'll be good.
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10-4. I have a habit of rolling my weak side out on o/u, thought maybe switching sides could alleviate that.
 
RegisterJr said:
10-4. I have a habit of rolling my weak side out on o/u, thought maybe switching sides could alleviate that.
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You do pull on a commercial gym bar. A good bar you'd hold on to better.
 
Okay so this meet, I forgot my bag in my car. I had nothing. No wraps, belt, singlet, nothing. I borrowed my SHW teammate's lever bench belt to pull in.

Had to put it on the last notch. Not the last notch where both screws fit, but the notch where one screw fit. We had to put the belt even higher than normal in the front and lower than normal in the back. You guys may want to try one or both of those things and see how it works out for you.

Not having my bag and sleeping on the hotel room floor the night before, I was all jacked up, but the day was a great success. Had fun, saw a wounded warrior bench 551, saw more yoga pants than I could shake a stick at (unsanctioned=no singlet required=one happy spectator). 113 lifters on one platform, and we were out the door by 4:15. Couldn't beat that meet.
 
Well that sucks.

herderdude said:
saw more yoga pants than I could shake a stick.

Couldn't beat that meet.
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Hope you were able to make it home and beat that meat. lol
 
Benched 185 and 40 chain for 8x3 today. Did a couple sets of five with 185 on standing OHP. Then I gave up on training. Still got my session in, so we'll count that. Climbed the rope at the gym today, didn't think I could still do that
 
Squats and pulls today

Work up
405X2 no belt
455X1
525x1 wraps
365X5 high bar
315X2x3 high bar five second pause

Beltless power bar pulls
355X15 in nine minutes

Used the wrong rack today. Shoulders were tight and the rack setting is either too low or too high, and always too narrow. So I improvised. Going to work up to a wrapped top set or two that should be PR numbers at low RPE from my not doing wrapped reps ever. I'm thinking about a meet Feb 20. If I can get mid to high 6s on squat and pull and a 370-ish bench I will be tickled. Make for a total near 1700. Take the Jack for a spin April 3, and finally get into the fcking Arnold for 2017.
 
Bench day

Super D shoulder with bowtie
Db press 50x2x17
Hammer curl 30x2x15
Band Pushdowns light x2x30

Bench
Work up
315x3
335x3
365x1
Maddog
455x2 2 board
Jack
565x1 1 board

CG pin presses (just off chest) (doubled light band)
Bar x5
135x5
155x5
185x5

Pull ups
3x5

Chest supported rows
Lightx3x15

Incline rolling tri
4x12

Mini band cross body extension
3x12

No pain in the elbow. Try that one out SweetLou321


Done. I like the triceps/upper back focus on this day and the OHP focus on speed day. Might try to sneak some more pressing in somewhere. Was able to move my grip out some with success on the number and no pain. Going to stay here awhile and see how I like it. 379 would be a great bench to have in February.
 
herderdude said:
Bench day

Super D shoulder with bowtie
Db press 50x2x17
Hammer curl 30x2x15
Band Pushdowns light x2x30

Bench
Work up
315x3
335x3
365x1
Maddog
455x2 2 board
Jack
565x1 1 board

CG pin presses (just off chest) (doubled light band)
Bar x5
135x5
155x5
185x5

Pull ups
3x5

Chest supported rows
Lightx3x15

Incline rolling tri
4x12

Mini band cross body extension
3x12

No pain in the elbow. Try that one out SweetLou321

Done. I like the triceps/upper back focus on this day and the OHP focus on speed day. Might try to sneak some more pressing in somewhere. Was able to move my grip out some with success on the number and no pain. Going to stay here awhile and see how I like it. 379 would be a great bench to have in February.
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Your sessions look like fun. Makes me miss the conjugate life honestly lol.

What lift did you say I should try bud?

Those cg pins look good.
 
SweetLou321 said:
Your sessions look like fun. Makes me miss the conjugate life honestly lol.

What lift did you say I should try bud?

Those cg pins look good.
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The cross arm triceps extension either cable or band. Conjugate life is fun. That's what it's all about to me. CG pin press I was trying to get fast but the 185 every one was slow. The 565 was also a tough grind for my left arm.
 
herderdude said:
The cross arm triceps extension either cable or band. Conjugate life is fun. That's what it's all about to me. CG pin press I was trying to get fast but the 185 every one was slow. The 565 was also a tough grind for my left arm.
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Like a cross body pushdown? Or is this laying?

I mean that is what it should be about most of the time. Except when that fun doesn't make you stronger. which isn't your case at all.

I bet it was slow. Sounds tough all around.
 
SweetLou321 said:
Like a cross body pushdown? Or is this laying?

I mean that is what it should be about most of the time. Except when that fun doesn't make you stronger. which isn't your case at all.

I bet it was slow. Sounds tough all around.
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I walk a good bit away from the stack and have it set lower. So it's not really down, per se. One of the boys on the squad did it with a dumbbell laying on his side as well.
 
Squat day

Duffin warm-up
Temper

Work up quickly
495X4 PR I believe
585X2 PR for sure

Tried deadlifts. No thanks.

BSS
135X8/55x5/BWx8 x2

GHR
4X8

Rev Hyper
310X3x10

Felt really good working up. Strong. Technique didn't feel superb, but the weight moved well all the way through. A good day for however many weeks I am from February 20th.
 
herderdude said:
Squat day

Duffin warm-up
Temper

Work up quickly
495X4 PR I believe
585X2 PR for sure

Tried deadlifts. No thanks.

BSS
135X8/55x5/BWx8 x2

GHR
4X8

Rev Hyper
310X3x10

Felt really good working up. Strong. Technique didn't feel superb, but the weight moved well all the way through. A good day for however many weeks I am from February 20th.
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Awesome squat
 
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