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

Squat day from hell (5th set)

Buffalo sleeves
470x4x2
470X8 65# eight rep PR or a five rep PR at that weight. Take your pick. RPE 12

Switch from flats to olys, ditch belt.

SSB squat
300X2x11

SSB pin suspended GM
210X8 hell no.

Rev hyper
180X2x20 first
360X2x10 last

I have post squat and makeup stuff to do tomorrow. I went IN tonight though. I'll post the squats in awhile.
 
Man, you're rollin lately. Good shît
 
jswain34 said:
Man, you're rollin lately. Good shît
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It's crazy, man. My body never ceases to surprise. Can never predict or account for the rate of gains in the short term, but in the long-term it always regresses back to the mean. I'm really enjoying my day in the sun, though.
 
herderdude said:
It's crazy, man. My body never ceases to surprise. Can never predict or account for the rate of gains in the short term, but in the long-term it always regresses back to the mean. I'm really enjoying my day in the sun, though.
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That is, until you establish a new mean . Ride the wave til ya can't no mo' and see where ya land.
 
Also important to note that I prepped my balls off for this session.

Super D shoulder mob
Mace swings: 70 two handed, 30 one handed each hand
Airplanes
Band distracted hammy stretch
Band distracted couch stretch
BSS
Mini band OH squat
Bird dogs
Rolling planks
Light rev hyper

It was a lot of work. Probably took me 25min. Still, if I squat that well ans feel that well at the end of it (none of my nagging lower ab/hip pain) then I'll have to keep it up.
 
herderdude said:
Also important to note that I prepped my balls off for this session.

Super D shoulder mob
Mace swings: 70 two handed, 30 one handed each hand
Airplanes
Band distracted hammy stretch
Band distracted couch stretch
BSS
Mini band OH squat
Bird dogs
Rolling planks
Light rev hyper

It was a lot of work. Probably took me 25min. Still, if I squat that well ans feel that well at the end of it (none of my nagging lower ab/hip pain) then I'll have to keep it up.
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Jeebus
 
Did my post squat stuff. Lower body was sore. Helped set up reverse bands for a guy benching, so I decided to join in on that.

Duffalo bench
330x3
Reverse lights (~25# off at bottom, zero at top)
380x3
Add reactive slingshot
420X3

I was not 100% to bench my best today, but I got a little heavy work in and that was good. Still should be good to get my rep day tomorrow or the next day.
 
I'm going to be ****ing crippled tomorrow by lower body soreness. Damn.
 
Read most of 5th set, I'm confused to say the least. His peak is interesting and you just run the exact same cycle over and over again until you peak?
 
SweetLou321 said:
7/27/16-rehab
Got more work done on hips/shoulders. Both hips were equally bad today. Then my chiro walked me through some squatting and we identified several areas that and leading to my faulty patterns on the back squat I don't do on front squats.
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So does Herser just text you and tell you to post his updates for him?
 
Sean1332 said:
So does Herser just text you and tell you to post his updates for him?
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Haaaa awesome. That was as we'll as the situation could have been played lol. I didn't say anything because I didn't have anything that good lined up.
 
Rep bench day

Bowtie
Pushdowns
Curls
Lat pulldowns

Straight bar, ring finger on rings
225x28,16

28 is a three rep combine bench PR. I was going to do my normal 20 and 20, but I had more in me so I kept up with it. Next week I'll do 225 for 20 and 20 to earn the right to move up.

EZ bar rolling tri
115X8
120X2x8

Tsunami bar seated OHP
155x2x12

Pushdowns

Reverse hyper rows (band resisted and used a band run through the strap as My handle)

Band pullaparts

Facepulls

Lateral raises (run the rack)

Preacher curls

Run the rack curls

Hammer curls

Chest supported shrugs

Lilly shrugs

Got in early and had a lot of time to mess around, so I did everything I could. Felt good.
 
Homeboy looks like a douche. He looks jacked in that picture and probably lots of other pictures, but it is deceiving how small framed those physique guys are. I've seen more and more of them at the Arnold.
 
Deadlift day

Did that huge lower body warm up again. It has improved me. Another month or two of doing that twice a week and post squat twice a week and I might not be the tin man anymore.

Chair deadlifts
Work up
Beltless 335x3
Belted 385x3
Ditch belt
385x1
425x15 singles in 6:30

The chair deadlifts gave me a little bit of a hitch in My first couple reps, but it ironed out and my tightness and hip involvement was improved today.

Still having a hard time getting my hips down and close to the bar. So I'm high hipped and bent over a good bit on them. When I force them down and in, I often lose my arch and hip involvement. I didn't get any video, but do you guys have any tips?

Snatch grip rack pulls (just below knee)
380X2x9

Those suck ass.

All I had time for with the gym closing early. I'll do post squat and finish up some assistance tomorrow.
 
herderdude said:
Deadlift day

Did that huge lower body warm up again. It has improved me. Another month or two of doing that twice a week and post squat twice a week and I might not be the tin man anymore.

Chair deadlifts
Work up
Beltless 335x3
Belted 385x3
Ditch belt
385x1
425x15 singles in 6:30

The chair deadlifts gave me a little bit of a hitch in My first couple reps, but it ironed out and my tightness and hip involvement was improved today.

Still having a hard time getting my hips down and close to the bar. So I'm high hipped and bent over a good bit on them. When I force them down and in, I often lose my arch and hip involvement. I didn't get any video, but do you guys have any tips?

Snatch grip rack pulls (just below knee)
380X2x9

Those suck ass.

All I had time for with the gym closing early. I'll do post squat and finish up some assistance tomorrow.
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Duffin says to keep the hips high and he's a pretty successful DLer.


I periodically try to get them lower too, but it usually just leads to my hips being further from the bar and not being able to get as tight....



****in DL man.
 
Hip high but more of a wedge towards the bar. So make the bar move around you and not you around the bar. There is a video of him somewhere talking and showing this. Nothing made my deadlift better then this one lesson. Esp sumo.
 
SweetLou321 said:
I don't remember his name, very popular on social media and sponsored by nutrex. Just rude to women.
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Never seen the guy; just saw the meme of a bro and I lol'd

Duffin talks a lot about keeping the hips high but wedging them in, and at the other end of the spectrum Bolton ALSO talks about keeping a high hip position w conventional. You don't want to squat the weight remotely, it's a wedge either way - and that won't happen with the hips down, as they get too far to really put torque into the bar.

Just regurgitating, but it's the theories I subscribe to fwiw!
 
Thanks guys. I'm trying to get a strong wedge. I'll video My last session sumo to see what you guys think.
 
Went pretty hard today.

Compress ankles
Post squat routine
Jesse Burdick hip opener (instagram)

BB Rows (strict, big stretch, tempo, upper ab/sternum groove)
185x2x12 Yates
Same snatch grip
Same close grip

Rev band hack squat (tempo)
3x12

GHR (slow(er) eccentric)
2x9
1x6 +3 Russian curl style reps

Rev hyper/hanging leg raises
270+mini x20,15,10
/20,10,10

Pallof press
Light band x4 sets

Crushed quads, hams, and lower back. Hips and abs got a good little bit of work.
 
ME Bench day

Straight bar, doubled light, and doubled mini (+215)
Work up
95X3
135X1
185x1
205xF,1

Two board
Work up
365X5

Rolling tri (Very loose form)
60X10
65X10
70X10

Skullcrushers
75+80 chain x3x20

Band Pushdowns
Mini (doubled) x100
My triceps actually quit working halfway through. That was ugly.

T bar rows
1 plate x20
2 x20
2 and a quarter x20
3 x20
3 and a quarter x20

KB leaned over shrugs
44x3x20

Vogelpohl rows
3X40

Trained with the resident big bencher. I see how he got there now. He blew my ass up. Gotta keep that going on.
 
Oh yeah. Did like eight to ten trips of prosper after as well. Now, burgatory.
 
I accelerated my fifth set progression since I have a test week next week.

Squat (sleeves, Duffalo)
490x3x2
500X2
510x5

This stuff is getting real. That was deep into the pain cave.
Reverse lights
560X1
Walk out sans belt
650 ouch

Conventional deadlift with belt
445X6 singles

these will need more practice.

Rev hyper
250X2x16

That was all I could take. That was a bit of a quick turnaround on lower body days.
 
Sean1332 said:
Yeahhhhh!! Is 510x5 a PR?
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Oh yeah, buddy. I think previous best effort was 505x2? It was brutal, my first couple sets of 490 were very hard, but I know in these programs where the top set repeats that it gets easier, so I stick it out.
 
IT band is sore to the touch today. Brutal. I did have it mashed yesterday. Wondering if we went too deep or what.
 
rob112 said:
You must of went hard as **** bc that's a thick ass muscle ma man
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Oh, man. Went balls out. Too hard probably.

Hit up a back day today just because.

BB Rows
205x2x8 strict
275x2x8 loose

Pull ups
3x5 shortened range of motion. Glad to be back to doing those. I'll stretch it out, but I imagine it'll take another couple months before I'm back to dead hangs.

Pullaparts for days

Preacher curls

KB Rows
100x2x8
71X10

Renegade rows
44x2x12

Bamboo upright row/high pull
(Not a superset, the movement was halfway as I tried to find a comfort)
68X3x15

Straight arm pulldowns

Facepulls (tempo)
3X10

Poundstone curls
Underhand x40
Overhand x25
Neutral x35

So it took me three sets to get my hundred. I'm gonna work on that.

Its been awhile since I hit one body part in particular. But the back could always use the extra work.
 
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