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

You guys say that now, but wait until you try my toast.

SSB narrow low box squat
295x5x5

Tried to deadlift, barely pulled 495, so I called it a day. I'll try it again tomorrow..
 
Or you could call it a technical day and let your body recover a day instead of pounding your head against the wall. You don't need to display your strength all the time.

Just playing devils advocate. I know you'll make the right call for the best progress!
 
Hyde said:
Or you could call it a technical day and let your body recover a day instead of pounding your head against the wall. You don't need to display your strength all the time.

Just playing devils advocate. I know you'll make the right call for the best progress!
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You're right. I should. That was actually my plan today. See, 495 is 78%. It should have been technical work. And I absolutely do not believe that there is any point in working on technique with anything lighter than 65%. So if 78% is bad, then there's no point banging my head today. My plan was to hit a few triples at that weight and work on stuff. Every time I have retried pulling after a bad deadlift day, I have had a good day. I'll get this shyt right.
 
I have a large pair of sbds I wore 2 times I'm trying to sell as I won't use them, to much work lol.

Good to know my set up isn't to far in the wrong direction lol
 
I got larges. Carryover for days lol. They are a pain to get on, but I don't mind.
 
Big split lower day

Duffalo squat
Work up
560X2 Good speed
600X1

Eventful set. I misplaced by a whole plate, got another plate with my knees wrapped, and made my squat. Legs were a bit numb by then. Didn't get my stance correct at all, but made the lift. I was maybe 4" narrower than normal.

Ride out to the shed

Deadlift
Work up
515 beltless
515 belt
605 for a shed record

Snatch grip 4" block pulls
425X2x8,6 brutal

BB rows
245X8,3 must be done.

Need to get the upper back going on deadlifts better if I want my 650. With 7 weeks, I think I have time. Some rack pulls And snatch grip block pulls for heavy 3-5 while working technique from the floor and I'll be good. Might do an unsanctioned tune-up meet two weeks from today as well. Encouraged by what all I have going.
 
Bench day

Usual warm up exercises.

Work up
335X3
365X2 ties a PR
315x5
Add two board and slingshot, move grip in
315X15
Woof.

30 degree neutral DB incline
55X2x35 Holy pump. I get to move up 5#

Chest supported rows
60x3x15

Done. Upper body was intensely pumped.
 
jimbuick said:
Wow, 35 sets of 2 sounds like it would take a while....
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He uses the better and smarter version of log keeping I believe, so it was only 2 sets.
 
Finish up day for upper

Bamboo
34X35
44X35
52X35
78X27

Wide grip bench
185X25
190x17

Upper back, rear delts, forearms, biceps, get out.
 
Two part day

Squat
Work up
575X3

Short on time. Second session at my regular gym after a dinner party.
 
Came in, did mace swings to make my shoulders release

GHR
5X12

Leg press
4x15

BSS
2X20

Rev hyper
180X3x10

Really can't be training after these dinner parties, I'm a slug the whole time. Got good necessary work in, though. I'm trying hard to accumulate fatigue as we reach the peak.
 
Speedy bench

Duffalo
170 + minis x8x3

S/s with light hammer curls

DB neutral incline
60X2x35 I get to move up to 65s now. This is going to get into suck territory quickly.

Whoops lots more to post

Fat bar pull up
4X6

Rolling tri
45x3x15

100 Pushdowns

100 TRX rows

Bamboo rows
88X3x12 tough exercise

Biceps tendon is angry. I'm going to up the volume on speed day to compensate for the sure to be diminished numbers on heavy day from the tendinitis. Today I just couldn't escape it, so I cut my sets.
 
You think chin-ups will be better or worse? Been crushing them lately. Did 7 sets of 10 on fatbar yesterday and I wonder if they're partially why my biceps have been so happy (I know they're why my chest is getting closer to the bar on floorpess lol)
 
Hyde said:
You think chin-ups will be better or worse? Been crushing them lately. Did 7 sets of 10 on fatbar yesterday and I wonder if they're partially why my biceps have been so happy (I know they're why my chest is getting closer to the bar on floorpess lol)
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I dunno, but my supination is awful and I was brought up that anything less than overhand and military strict is bogus, so I don't do them.

At this point I accept that bicep tendinitis occurs in meet prep and I know that I have never suffered symptoms on meet day. So I truck on with much lamentation. I bitch about everything in meet prep, too. It wears on me. I'm trying to be better about it.
 
Have you done any occluded curls? I've added them in a couple times a week and I haven't had bicep pain on presses since.
 
RegisterJr said:
Have you done any occluded curls? I've added them in a couple times a week and I haven't had bicep pain on presses since.
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I had done a long cycle of them just recently. It might be time to bring them back, though.
 
I was always taught overhand as well but between Wendler always advocating them and the realization that Id rather have a thicker back and biceps for bench than wider lats at this point is why I switched, and it never bugs my shoulder.
 
Hyde said:
I was always taught overhand as well but between Wendler always advocating them and the realization that Id rather have a thicker back and biceps for bench than wider lats at this point is why I switched, and it never bugs my shoulder.
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I'm with what you're saying. But I have some differing views. I used to follow the width/thickness thing. But my buddy who did all rows and no vertical pulls and had a wider back than me indirectly taught me that it's all genetics. And all the 6, 7, 8 hundred pound benchers are wide as all get out. So I grab the bar with my bench grip and arch up like my bench for bench carryover.
 
herderdude said:
I'm with what you're saying. But I have some differing views. I used to follow the width/thickness thing. But my buddy who did all rows and no vertical pulls and had a wider back than me indirectly taught me that it's all genetics. And all the 6, 7, 8 hundred pound benchers are wide as all get out. So I grab the bar with my bench grip and arch up like my bench for bench carryover.
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Oh see the arch on overhand kinda aggravates my discs a little right now, part of why I've been getting after chins (hang straighter) but that's probably a very real point on genetics for shape. I do my pulldowns that way though! Might as well if I can.
 
I've found that anything below 10 reps for tricep/bicep is MEH, been doing 15-25 for both, especially triceps.

I think supinated curls are more important than hammer or pronated, since we spend all our time loaded and pronated.
 
NomZ said:
I've found that anything below 10 reps for tricep/bicep is MEH, been doing 15-25 for both, especially triceps.

I think supinated curls are more important than hammer or pronated, since we spend all our time loaded and pronated.
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I've really noticed my triceps get better by doing one heavy and the rest super high rep. And I don't feel the heavy stimulates the growth, I just feel it assists my equipped bench.

That's a good point on the curls that I hadn't thought of, and my supination on my left (over hand for deadlifts) is straight ass. I do try to pronate on the eccentric to stretch the bicep though.
 
Hyde said:
Oh see the arch on overhand kinda aggravates my discs a little right now, part of why I've been getting after chins (hang straighter) but that's probably a very real point on genetics for shape. I do my pulldowns that way though! Might as well if I can.
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Pulldowns are wayyy better for accurate simulation of the bench movement, no doubt! I try to do pull ups as well since they're so hard. Its like a max effort back movement lol. And I think it's cool to be a short fat guy that can hit seven or eight pretty strict pull ups.
 
herderdude said:
I've really noticed my triceps get better by doing one heavy and the rest super high rep. And I don't feel the heavy stimulates the growth, I just feel it assists my equipped bench.

That's a good point on the curls that I hadn't thought of, and my supination on my left (over hand for deadlifts) is straight ass. I do try to pronate on the eccentric to stretch the bicep though.
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Forgot who's stuff I was reading, but he said you should start with supinated DB's and the end goal being straight bar curls without wrist pain.

If you're lacking supination, thinking of it as lacking internal hip rotation and being externally dominant.
 
Deadlift day

Airplanes
BSS
Band OH squat
Rev hyper 190x2x10

Deadlift
Work up
545X2x3
550X5 PR

GHR (hard setting)
3X6

Rev hyper
190X3x10

Bis and calves. Back pump and calf pump had me moving like Bernie.
 
I read this article where Dave Tate was talking how some guy years back at Westside missed a ME board press and he was pissed that nobody even cared enough to yell at him or offer suggestions to improve. When he confronted the group, Tate told him nobody cared about his bench because he trained for his bench like he didn't even care about it, and he probably sucked because he looked like he bought his triceps at Walmart.

Every day I go in to do upper now, when I am tired and don't want to continue, I just remind myself that I don't want to look like I bought my triceps at Walmart
 
Benchy bench

Work up
335x3
370x1
Reactive slingshot
405X1

Banded Swiss OHP
3X8

Occluded skullcrushers

Pull ups
3X8
S/s curls 3x20

Bent over DB rows/Lilly shrugs
60X10/8

Forearm work
 
Howd that 405 feel big dog? Pec back in full force ready to roll?
 
jswain34 said:
Howd that 405 feel big dog? Pec back in full force ready to roll?
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405 was super easy. I was going to double it, but had them take it off of me off the chest on the second. Felt some weird pressure so I played it safe. Stomach has been eating me alive the last couple days, so I was pretty dehydrated. That always makes my pecs feel shytty. Would have been an easy triple. Pec/strength combination is as good as it's been in a long time, possibly ever. I think 390 will be there June 25, maybe more.
 
herderdude said:
405 was super easy. I was going to double it, but had them take it off of me off the chest on the second. Felt some weird pressure so I played it safe. Stomach has been eating me alive the last couple days, so I was pretty dehydrated. That always makes my pecs feel shytty. Would have been an easy triple. Pec/strength combination is as good as it's been in a long time, possibly ever. I think 390 will be there June 25, maybe more.
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Where are you competing June 25?
 
Double update

Sunday lower

Squat
Work up
535x1 sleeves

Lower back killed, so I cut it there.

Deadlift
Work up
475X3x1

GHR
3X6

Upper back fo dayz, tried chins and got a set of ten and a set of nine. Weighted pull ups got 4 with 25# and 2 with 35.

Tonight circa max ish bench

Work up
185+ 150 bands x3x3
225 + bands x1

Ready to rock. Going to continue to accumulate fatigue as best as I can. Lost 12 pounds this weekend to some black plague of the bowels. A miserable time indeed. Drinking Gatorade like it's my job and eating hard even though I'm paying for every bite dearly.
 
Lower back hurts on back squats, deadlifts next, logic never.
 
NomZ said:
Lower back hurts on back squats, deadlifts next, logic never.
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It wasn't my finest hour. I was mostly pissed. My bracing is poor right now on squats. So I did sumo. Then I got more pissed because my sumo is so weak.
 
Hyde said:
You know those chins are basically cheating compared to overhand, right?
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I feel it now lolol I think the extra reps got me good, because my lat pulldown warm-up sets before bench today were riddled with DOMS.
 
I've been slacking on posting vids. Here's the last few weeks of training less my shirtless shed pulls. Unfortunately, the music was loud enough to cause licensing issues it seems.

[video=youtube;Dgf2f58Idt8]https://www.youtube.com/watch?v=Dgf2f58Idt8&edit=vd[/video]
 
herderdude said:
It wasn't my finest hour. I was mostly pissed. My bracing is poor right now on squats. So I did sumo. Then I got more pissed because my sumo is so weak.
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lol one of those days, I feel ya.
 
herderdude said:
A couple years ago I would have lost my mind trying to figure out what went wrong kind of day.
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Last year's knee injury taught me to just give up and come back another day, or find something that sucks less. I think this mentaility will keep me a lot healthier instead of grinding through **** that hurts.
 
NomZ said:
Last year's knee injury taught me to just give up and come back another day, or find something that sucks less. I think this mentaility will keep me a lot healthier instead of grinding through **** that hurts.
Click to expand...

With all the crap I've done to myself, I'm learning this as well. Slower than I should, though. With my back I now know that a little x wife time clears it up so quickly, I'm not afraid anymore. I did decline to squat 615 in my wraps yesterday after I unracked it and knew there was no desirable outcome upcoming.
 
Did marches, holds, belt squats and belt GMs along with reverse hyper and extra tempering today. Between my session and training a client I got the HVIII brand crossed flintlocks on my tricep. Really like how that turned out.
 
Right after it finished up and before it became a bloody mess.
 

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Today did tempering, biceps, upper back/rear delts and hip rehab. Hip feels amazing, I'll have to stay on that. Did monkey hangs, too. That was great on the back. Probably going to do a weird three lift night tomorrow night and more rehab. Rehab Friday and compete Saturday.
 
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