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

herderdude said:
Yeah I helped her all through this prep, wrapping knees, programming, cutting weight.
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That's awesome - my girl was victorious as well. Of the 12 lightweight women that qualified for Worlds today only top 4 go to finals on the main stage Sunday: she's in 2nd place currently and obviously is top 4 in the world at 140 weightclass.
 
Duramaxhd said:
Almost better then my first meet lol.... where u going to be tomorrow herder?
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Expo some, I wanna see the last flight of squats and same with bench. Buddy is handing off in the cage tomorrow. I have a whole lot going on. PM me whenever and we'll hit it up.
 
Bench
Work up against minis
315X1 minis easy
Remove bands
335X1
385X1 Very ehhh.
275X6,5,8,10

New SBD sleeves are awesome. Comfy, I can wear them for a long time, and I get maybe 10# of support out of them. It's great.

Incline
185X3x8

JM
155X3x8

French presses
35x3x15

Hammer strength shoulder press
4X20

Volume stuff for lats and upper back. T bars, TRX, bands, etc. Felt strong, felt healthy, and I tried to work hard. Life is good.
 
Lower

Squat (High bar)
405X2x5 woof
Low bar
365X15

Deadlift
475x4x3

Rubish back ext (snatch grip)
145X4x10

X wife Occluded hamstrings
100 total

Done. Good work put in. Get some quad and back volume in tomorrow.
 
Triceps are damn sore. Seems like I was able to hit them harder with less wear on the elbow. Could mean things for my bench. Gotta be up around 415 by qualifying time.
 
Oh yeah and 365 for fifteen is a PR by ten pounds and one rep. I've done 335 for 18 and 355 for 14, maybe it was 13.
 
liftandswim said:
We should have an AM rep squat off. With like 315 or 365. Sean isn't allowed to compete haha
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Hah! That would be awesome. I can say with confidence for both myself and Sean that you would beat us handily. My legs had a few more in the tank, but I think I would have had a coronary in the hole on number sixteen.
 
Awesome repping, Dude

And boo :( I've only done one squat off, with 225, cold. Never again.

A couple years ago around these parts, we had discussion of a front squat challenge. That never happend lol
 
Sean1332 said:
Awesome repping, Dude

And boo :( I've only done one squat off, with 225, cold. Never again.

A couple years ago around these parts, we had discussion of a front squat challenge. That never happend lol
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Still not interested... lol. I did 185 on fronts against a buddy one time. I went first and got 24. Never again.
 
jimbuick said:
I've never done more than 10 with 315 so I'm probably going to have to decline lol.
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Well within your rights as the only guy in the discussion with a sound opinion of the matter. When two powerlifters collaborate on terms of an exercise, it always gets out of hand.
 
herderdude said:
Hah! That would be awesome. I can say with confidence for both myself and Sean that you would beat us handily. My legs had a few more in the tank, but I think I would have had a coronary in the hole on number sixteen.
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But you're forgetting about the dark horse that could steal it all...dmax. Lol.

But screw fronts! Talk about uncomfortable
 
Lol **** im in, i aint winning (and may have an MI at 24), but lets do it.
 
liftandswim said:
But you're forgetting about the dark horse that could steal it all...dmax. Lol.

But screw fronts! Talk about uncomfortable
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Oh yeah, that fckin guy. I read his log during the week and try to block it out so as not to traumatize myself.
 
jimbuick said:
I've never done more than 10 with 315 so I'm probably going to have to decline lol.
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Screw any amount of weight >10 reps.

I'd be in anyhow...
 
Me and Kleen have an informal race to a 405 front squat but never seen any rep races here with fronts. I'm looking to make good on fronts after this meet for a bit and see if I can get it together. I could use the quad and core work
 
Hyde said:
Me and Kleen have an informal race to a 405 front squat but never seen any rep races here with fronts. I'm looking to make good on fronts after this meet for a bit and see if I can get it together. I could use the quad and core work
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Funny you say this. I had a random thought today when thinking about SM and how i want to get better at fronts after my next meet.
 
Duramaxhd said:
Herder hit 405 front. .. my best is 365 not sure about swim I think 385
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380. I haven't really drilled fronts in awhile though. Done them maybe a couple times in the past few months. Going to get back to them eventually. Great exercise, but hard to work in all the time when your primary focus is the back squat.
 
Duramaxhd said:
I was letting u know we all have to beat herder
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Oh believe me I'm aware lol. Watched this kid at JD's Gym that weighs 181 front squat 455 and miss 500. He'd never trained the lift He missed a 300 log barely at the show we did a few days prior
 
Then strongmen got good front squats. I think I saw Kalle or Josh Thigpen write about doing wrapped fronts for upper back overload. Not that they don't base their training around no wrap fronts.

I also believe the front squat has the most similar feel to wrapped squats without the elbow crushing weight. I think I read that in an article by Sheiko

And the front squat is 415, gentlemen.
 
liftandswim said:
How about Derek Kendal's fronts. Hit like 850 the other or something. Like what?
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Right? The best gym lifter in the world. One day he's going to make it all happen on a platform.
 
I did a bunch of low intensity sled drags, forward, backward, and holding the handle between my legs. Three prowler sprints, the post squat routine, And Occluded bis and skullcrushers followed by about a hundred band Pushdowns. Westside extra day ftw.
 
jimbuick said:
My best front was 335 x 2 IIRC.


Back when I used to almost be strong.
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Current best is 355 single around Christmas but hit 325x2x2 after 415x3x3 on back last week so I think I'm good for 365-375 now on the right day. I will test it in a few weeks again before I start training it harder. I do think it's helped me get a bit more upright on squats.
 
Hyde said:
Current best is 355 single around Christmas but hit 325x2x2 after 415x3x3 on back last week so I think I'm good for 365-375 now on the right day. I will test it in a few weeks again before I start training it harder. I do think it's helped me get a bit more upright on squats.
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I'll probably get back into fronts after this meet.


I've always "liked" them.
 
My best front is.
 
Bench day because I'm out of town on Saturday.

Work up
275 double against bands pulling toward my head.
315 double straight weight
365x1 told the spotter to keep hands on the bar because I didn't want to know how hard it was. I nuked it.
Add reactive
405x2
455x1 2 board (reactive slingshot really goes away after 425. Just a heads up.)
Rage X
505X1 2 board
545X1 2 board
545X1 touch PR +40#

Feet up bench
245X3x8

I really feel bad for you guys who can't arch now. That was suck.

DB bench
80X3x12

Arnold presses
55X3x12 explode through lockout hard with these.

Pull ups
5X5

I finally feel safe to press away again. Its amazing to feel that way after now nine months. Going to keep working volume and grow it back up.
 
Sean1332 said:
That ****er flew up
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Yeah, man. I think I had another 15-20 in me. The new power mag had "Free for all" rankings. I was bummed I missed the 220 free for all bench by only thirty pounds or so.
 
herderdude said:
Yeah, man. I think I had another 15-20 in me. The new power mag had "Free for all" rankings. I was bummed I missed the 220 free for all bench by only thirty pounds or so.
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Dude I know, that issue pissed me off. Our once chance to be in a magazine. Lightest squat on there was 785, 50 places under Pacifico's multi-ply 5000lb squat.
 
Friggin' killer bench, the Dude! And way to get after accessories after such a big effort too - it's easy to pack it up after that kind of victory sometimes.
 
Hyde said:
Friggin' killer bench, the Dude! And way to get after accessories after such a big effort too - it's easy to pack it up after that kind of victory sometimes.
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See I'm a little different in that I'm highly motivated to get back on to what got me my PR. I do more assistance than usual on big days.
 
Hyde said:
I'm usually exhausted
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That I understand. When I PR, it's usually fast and smooth. Not very stressful. If that's not the kind of day I'm having, I'm usually not pushing.

Today was a late day with an early close at the gym. So I thought "what's the fastest way to crush lower body?" And decided to pull heavy. I was going to go 595 and call it, but I was feeling good.

Work up off deficit with forward chains
425x1 with that setup
515x1
565X1 No belt PR
625x1 PR lifetime

Everything was popping and staying close to my body, so I took my big 20# beltless PR and then tried for all the marbles. Worked well. Hips weren't in it today but we made it happen.

Wide leg press
3x20

Single leg RDL
135X3x8

Trying to get some blood in a tweaked groin.


Took me about 20 minutes to get up to top set. Not bad. I'll do lower again on Sunday, I think.
 
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