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

Hyde said:
Nice work at the meet, Dude! Glad you are fairly healthy and can keep moving forward
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That's the big thing, man! I'm excited I don't have to tear anything down from ground zero.
 
Did some mess around stuff today. Upper back pump, triceps, neck. Roll out. Etc. Right lat insertion hurts like a bitch, got that smashed. I'm going to take it easy on my lats awhile til that heals. Its a miserable thing to have pain in. Jared, for clarity I wasn't calling you fckin retarded in the trump thread. Just the main bus drivers of the thread.

Briefed SSB squat and sumo deadlift night tomorrow night. I played with 315 on sumo tonight. Flared my toes a little past 45 and moved the bar a hair further away. Felt as good as it has since I last PRed sumo raw. Still hate it, though.
 
Lol, i figured so. I sparsely get involved in the conversation...it's insanity in there. Im just sitting there watching it all go down. Plus, i like to hear people's thoughts on things regardless of how ridiculous they may be.
 
jswain34 said:
Lol, i figured so. I sparsely get involved in the conversation...it's insanity in there. Im just sitting there watching it all go down. Plus, i like to hear people's thoughts on things regardless of how ridiculous they may be.
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I'm with you, bro. It's my source of information and perspective, regardless of how totally effed both are.
 
I keep subscribing and unsubscribing that thread. I get curious, but then it gets real stupid.
 
RegisterJr said:
I keep subscribing and unsubscribing that thread. I get curious, but then it gets real stupid.
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It's like the daytime cable talk shows. Guilty pleasure lol.

Squat/deadlift day

SSB +120 bands
Work up
385x1
Briefs
425x1
475x1
515X1
565X1 big PR in briefs.

That was a miserable grinder.

Briefed sumo block pulls (vs quad minis: 180# tension)
Work up
495xF, 1 screwed up the first go

Belt squat GMs using a neck harness
3x20

Mini band 45 deg back ext
5X10

Hammy curls
3x25

My upper back extensors are going to be annihilated tomorrow. That was the combo from hell. Good session. Got some good work in, only missed due to a technical error, and worked some weak points.
 
Shirt day

Work up
455x2 float
495X3 two board

Done. Short on time today. Shirt is tight. I barely got 495 to the board, and I didn't even play with the shirt at all.
 
Nice sessions bud! Guess who's right Lat insert also started hurting again today?? We get a lot of similar tweaks it seems
 
Maintenance day

Incline curls 20x4x15

Wrist roller machine

Hammers
55X2x12

Overhand preachers (BB)
45X2x12

Miniband single arm triceps
4x15 each arm

EFS pullapart series #tbt lol

Facepulls
2x15 from high
2X15 from low

Light BTN pulldowns s/s light seated low pulley rows
2X20/2x12

BSS
One set of 30 unweighted each leg back to back. **** that mother****er.

Good day. 40min of work. Time to see if I can water ski.
 
Duramaxhd said:
Barefoot?
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No, I've never tried that one, buddy. My skis look like ironing boards, they're the ones I learned to ski on when I was 9. I haven't done it in almost 8 years. The old boat didn't have the oomph anymore to get my ass out of the water. I'm confident the new one will pop me right up.
 
Just like riding a bike.
 

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Duramaxhd said:
A very fast bike with some potential of drowning lol... I'm not a water guy
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I'm more of an on the water guy than an in the water guy, but my life jacket helps a lot. I'll be sore tomorrow, that's for sure.
 
5Th set mesocycle 1 microcycle 1 day one (5th set bench)

Warm-up included super d band routine, bowtie, incline db press 35s x2x35, light band Pushdowns x50, lat pulldowns x2x8, hammer curls x2x15

Bench
295X4x2
295X12 big PR

Pin press
245X2x8

Lateral raises
17.5X3x12

Finito. Pretty surprised how many I got on my fifth set. Would have been happy with nine. Moved my grip in one finger width, that's two finger widths inside the rings. My wide grip high rep day will be max legal with the Duffalo from here on. Might do some fifth set work with the Duffalo as well.
 
Well happy fuggin America Day to you too Dude...295x12. The Duffalo work alright with that pec?
 
jswain34 said:
Well happy fuggin America Day to you too Dude...295x12. The Duffalo work alright with that pec?
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Duffalo works great. Big stretch, but the best way for me to keep it from going bad again is to be stronger in more vulnerable ranges of motion. I've been arching less and doing some feet up stuff to build more brute strength. The pec pump from a couple sets of 20 on the Duffalo is out of this world. Also locking out 20 reps makes your triceps want to find a new home.
 

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Duramaxhd said:
So what makes the 5th set so special just wondering?
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Are you talking the programming in general or the fifth set of the main move in specific?

The thing I noticed right away before I heard any details on Swede's program is that it's 5x2, approximately speaking. 5x2 is popular. Super D does 5x2 starting at 2 chains and ending at 6, then throwing two more heavy singles in. Duffin measures bar speed on 5x2 with 80-82.5%. Swede does 4x2 with a 5th set AMRAP. Its a good combination of weight, bar speed, and volume. More volume is accumulated on the second day at a lighter percentage. 5x2 is a good first strength block set up, it also seems to be a better max effort day setup on concurrent programs. Though the true straining max effort is often not there, it's still heavy and quality work.
 
Sean1332 said:
Because 4 isn't enough and 6 is too many :D

I've heard success stories though
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Lots of data to back up the program, dude is a prolific coach. Some very successful clients, look no further than Tarra. She out benches 85% of this forum.
 
Hyde said:
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Get you some of that sunblock for the summertime, dawg
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My training partners and I made a rule years ago that I have followed to this day (mostly through celibacy): if you can't bench double her bodyweight for reps, she can't climb on top.
 
herderdude said:
My training partners and I made a rule years ago that I have followed to this day (mostly through celibacy): if you can't bench double her bodyweight for reps, she can't climb on top.
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This is reasonable lol
 
herderdude said:
My training partners and I made a rule years ago that I have followed to this day (mostly through celibacy): if you can't bench double her bodyweight for reps, she can't climb on top.
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My absolute rules are A. She can't weigh more than me and B. Her boobs should stick out further than her gut.

These aren't guidelines; these are hard and fast rules. Rule A was more relevant though when I was 170 and not 235
 
Anybody been watching the WSBB podcasts? I've been enjoying them.
 
Also finally benched 315 raw today for the first time ever. Got too excited and didn't really pause it but geez you'd have thought it was an opener I smoked it so freaking hard. Perseverance!!!
 
herderdude said:
My training partners and I made a rule years ago that I have followed to this day (mostly through celibacy): if you can't bench double her bodyweight for reps, she can't climb on top.
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Well ****, I can't bench my GF for a single at double BW.
 
I'm barely in the clear and wife is small as **** lol.

Guess I need to work on the bench in case she gains any weight lol.
 
Rodja said:
How about this:
She can't be the same belt size.
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The only one offhand that has my belt size would be Becca Swanson lolol. No thanks. Hell it might be smaller still. Woof. I need to tighten up.
 
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