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

Hyde said:
What's the light band seated neutral ohp. Is it reverse banded, and how do you take a neutral grip unless it's a log or Swiss bar
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Neutral grip bar. Not Swiss, though. Its two diamond shaped gaps, straight in the middle.

Bands I took down to the floor under some dumbbells. Not choked, it was light tension. No idea how much. Trying to fill in the gaps on my press to get it up. Should be rising steadily in the next few weeks, I feel like I've set myself up really well.
 
We have one of those bars at my gym. I've only seen it used once and it was to do bent over rows. I liked the idea.

And the few strongmen guys that'll be at the arnold who lift at my gym do that banded op. Except they usually do it off pins and use a lot of band tension at loçkout.
 
jswain34 said:
We have one of those bars at my gym. I've only seen it used once and it was to do bent over rows. I liked the idea.

And the few strongmen guys that'll be at the arnold who lift at my gym do that banded op. Except they usually do it off pins and use a lot of band tension at loçkout.
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I've done it with a bunch of tension. It's fun/sucks. Definitely an effective move when you don't feel like benching. I liked how I had it today, just enough tension to get me pressing with intent.
 
herderdude said:
I've done it with a bunch of tension. It's fun/sucks. Definitely an effective move when you don't feel like benching. I liked how I had it today, just enough tension to get me pressing with intent.
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Yeah i was just throwin out ideas. Looks like a lockout builder. I also like how yours sound too, just enough tension to make sure you're accelerating through the full rom.
 
Hyde said:
Put a micro band under the bench on some JM presses w the Swiss bar today myself - why not??
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Always a good plan. The triceps tendon is only good for about ten years of heavy skullcrushers, so taking strain off in the fully stretched position is important.
 
Second lower day

Squat
High bar to box, choked big blue (180 at top most likely. Zero at bottom, through.)
275X8x2

Deadlift
Work up
545X2 No straps. Mistake.
455X8 touch and go. Thought I sharted.

Hammy curls x1000 Lol

Need to reverse hyper tomorrow and keep on the upper back stuff. Though nothing quite gets the upper back like those touch and go deadlifts. This week has been a little too balls out, I'll pull back some and restart my last run through hell.
 
Sharting mid-deadlift is like turning on the nitro boosters. It's the quickest way to lock0ut and squeeze those cheeks before the nitrous tanks explode. Just sayin
 
Bench day

Work up
All work in reactive slingshot
315X2x3
335X2x3
Remove slingshot
350x1
Slingshot
170+150 bands X2x10

Pull ups
5X4

Facepulls
5X15

French press
115X3x8

Felt good today. The protection plan will work swimmingly.
 
herderdude said:
Bench day

Work up
All work in reactive slingshot
315X2x3
335X2x3
Remove slingshot
350x1
Slingshot
170+150 bands X2x10

Pull ups
5X4

Facepulls
5X15

French press
115X3x8

Felt good today. The protection plan will work swimmingly.
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How much better is the reactive over regular for protection and raw lifting?
 
SweetLou321 said:
How much better is the reactive over regular for protection and raw lifting?
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I like it way better. Just for the more realistic amount of assistance. The overload is more in line with Louie's method of the future method. Allows you to handle a weight you'll be working with 6-8 weeks in the future, rather than two years in the future. Its enough for protection on all but the heaviest overload weights as well. I wouldn't do 455 to a two board in it, but I've handled 405 many times in it.
 
herderdude said:
I like it way better. Just for the more realistic amount of assistance. The overload is more in line with Louie's method of the future method. Allows you to handle a weight you'll be working with 6-8 weeks in the future, rather than two years in the future. Its enough for protection on all but the heaviest overload weights as well. I wouldn't do 455 to a two board in it, but I've handled 405 many times in it.
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Buying one based on this review lol
 
And damn it. Another bad investment on my part when i bought the og slanger vs reactive. I dont even use it enough to make buying a reactive worthwhile though.
 
jswain34 said:
And damn it. Another bad investment on my part when i bought the og slanger vs reactive. I dont even use it enough to make buying a reactive worthwhile though.
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Same except the main reason I don't use my og a lot is bc it's more carryover then I want. I'll use the reactive a lot though to help rehab and protect my pec.
 
jswain34 said:
And damn it. Another bad investment on my part when i bought the og slanger vs reactive. I dont even use it enough to make buying a reactive worthwhile though.
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Not that big of a deal, broheme. Next time I get one I'm going 3x. Basically I think everyone should get the biggest one that won't fall off of their arms while benching. Just enough to protect and a smidge of overload. Currently I have a 2x.

Squat day (mono, squat bar, blue bands choked)
Work up by half plates with bands on.

375 and blue bandsx1
Remove bands
505x1
540X1 No wrap PR
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Short on time today. Kept it under 85% of my estimated wrapped 1RM. With the low volume and low absolute intensity, I feel this is a good start to a nice easy week before my last ramp up.
 
You record that on an 8mm camera?
 
Sean1332 said:
That looked easy!
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capo180 said:
Agreed. Moved so fast I question if those plates are real or not... JK nice work herder!
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Hahahaha thanks guys. That was about all I could control into the hole. If we could drop me into a good position and then load me, I'd be a good no wrap squatter! Lol
liftandswim said:
Nice! Naked knees too
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I know, crazy! I forgot them completely until my ride home lol. I would've descended faster and had a little more rebound, but the poor bastards are just about blown out at this point anyway. I'll say I get fifteen out of them, if that.
 
How long you had your sleeves? Mine feel worn out too. But it could be in my head.

And you're really good at stopping at depth. I suck. Ive gotten into the habit of bottomming out all of my squats.
 
liftandswim said:
How long you had your sleeves? Mine feel worn out too. But it could be in my head.

And you're really good at stopping at depth. I suck. Ive gotten into the habit of bottomming out all of my squats.
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TLDR: sleeves are dead at 9 months, and stance, descend speed, and PC loading are key to stopping power.

I bought mine at the Arnold, so nine months. They did their time. I've seen the strong sleeves. Twice as thick.

I used to bottom out with lots of speed. I learned that, for me, at a certain weight it gets hard to control. So I had to change my tempo, stance, and approach to squatting. I used to squat very similar to you, albeit with different levers. I don't think you need to make wholesale changes, it was a two year process for me.

My thing to stop is I maintain my lumbar and my hip torque and as long as I remain tight, I'll come to a complete stop at depth. If I don't, I bring my stance in a little bit. I believe that the best stance for each person is a very low maintenance thing. If somebody needs 15min of hip mobility daily to hit depth, things could be easier.
 
Appreciate it, man. Insightful stuff. I know I'm good at squatting, but I also know that I have a long ways to go if I want to get where I want.

And mine are older than that. Over a year old. May be time for a new pair.
 
liftandswim said:
Appreciate it, man. Insightful stuff. I know I'm good at squatting, but I also know that I have a long ways to go if I want to get where I want.

And mine are older than that. Over a year old. May be time for a new pair.
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Mine are visibly gapping on the seam. That's my only beef. Probably my fault. Pulling them past shoes or whatever.
 
herderdude said:
TLDR: sleeves are dead at 9 months, and stance, descend speed, and PC loading are key to stopping power.

I bought mine at the Arnold, so nine months. They did their time. I've seen the strong sleeves. Twice as thick.

I used to bottom out with lots of speed. I learned that, for me, at a certain weight it gets hard to control. So I had to change my tempo, stance, and approach to squatting. I used to squat very similar to you, albeit with different levers. I don't think you need to make wholesale changes, it was a two year process for me.

My thing to stop is I maintain my lumbar and my hip torque and as long as I remain tight, I'll come to a complete stop at depth. If I don't, I bring my stance in a little bit. I believe that the best stance for each person is a very low maintenance thing. If somebody needs 15min of hip mobility daily to hit depth, things could be easier.
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Learned a lot hear. Mostly reminders and some new things to think about.
 
Oh, yeah. I trained today, too. Lower assistance.

Front Squat
245X4x4
This grooves my wrapped squat. I do these incorrectly. I keep my comp stance and sit back. When it's heavy, it feels remarkably similar to my wrapped squatting but with less systemic crushing.

Deficit paused pulls (3s, no belt, power bar)
335x9 singles

BSS
135X3x6 all drop sets into unweighted x8

Banded wall sits
4X45s

Rest of the post squat routine.

And this blue band wall squat with the x wife jammed under my lower thoracic:
 

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Rodja said:
Particular spot(s) of contact that you're looking to keep?
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Feet on the wall, the rest of me was floating. Ass nearly on the floor. You see my arms crossed, that was a seatbelt of sorts to take strain off of my abs. Didn't want to fall into an arch. This was a clumsy effort, to be honest. Pushed me into a little further hip flexion, but not really worth much.
 
I wonder if that'll work with a foam roller.
 
Bench day

225+60 chain x12x3
Slingshot
225+120 chain x2
Same raw
Slingshot
245+180 chain x3

Bamboo
88lbs for three sets of eight reps. After eight reps, immediately drop into a static hold until failure.
Added doubled mini and did an AMRAP

Arnold presses
60X3x12

Cable Pushdowns
Three heavy sets

Done. I'm ramping my speed day up to coincide with getting closer to meet day. I may do a de facto circa max next speed day. I would definitely like to have my partner circa max in his shirt to jump start getting ready for the meet. Something like 150 bands and 200 chain (realistically maybe 100# actual weight in the air at the top) and 365 bar weight to a one board for a double. I have to research it some.
 
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Looks pretty good. My best at this weight. I had another set filmed that was just awful. Still in the habit of catching the weight instead of meeting the weight when I want more speed or try to move big weight.
 
Deload lower

Lots of prep. Stretching, activation, and tempering.

Comp up to 365x3x3, violently.
Oly
415X1 seven count pause
465X1 five count pause

Deadlift
475X4 singles. leisurely pace

Hand/wrist is crazy angry. Used straps for pulls, didn't get too crazy with hand placement on squats. Assistance day tomorrow.
 
Herder, you make everything look so easy!!!!! That's why you're an elite! :D
 
Bench day

Work up
Shirt up
455x3 float
475x3 float
565X1 float (~1.5 boards)
Reactive
335X3x3

Bamboo
70X2x20
140X2x12

Seated OHP
135X6
155X6
245X2 (PR?)
175X2x6

TRX facepulls
3x12

Decline rolling tri
50x8
45X2x8

Not bad on the elbows. Rolled it farther before I punched it back up.

Didn't get into my meet Feb 20. There's one March 19 that I'll try to get into, a Hoff/Shawna Mendelson IPA gig. Might gear up for it, too.
 
Rodja said:
Brutal OHP numbers. How'd you like the TRX facepull?
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I like it a lot. Kind of opposite of accommodating resistance, gives me a chance to get a good temp and squeeze going. I end up pulling it all the way back until I'm making a "Y" or a "T" with my body. I'm sure someone creative has made a name for those already.
 
So what was today about if you're not necessarily even getting ready for a geared meet? Just having fun?

And yeah those ohp numbers be like...
 
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