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

Hyde said:
My condolences for the loss of your gains, brother

On that note, you and your bro been playing any tennis lately?? Seems like last year you were getting into it often.
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The tennis courts were attached to a gym I used to train at on occasion. Now I don't have Amy reason to head out there, the gym was torn down. Its a shame, tennis is a great way to sneak in some cardio without it sucking.
 
jimbuick said:
I'm planning to start doing some running again after this meet.



Always hated it, so I don't expect that change much. Just hoping it doesn't cripple me like it did when I was AD.
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I never liked it either, I never did condition enough to be at the top of my game in wrestling. Even though I ran a whole lot.
 
Did a hybrid bench day today. Speed and technique to tighten the groove, then a big rep-out.

275X4x3
245x24

Cambered bar incline press (kind of halfway between a JM and a regular incline press)
235X3x5

Band Pushdowns
50

High rows
50

Low cable facepull
45

Shrug (5ct hold)
80X3x5

45 degree shrug
55X3x12

Pullaparts, Pushdowns, curls all in warmup. Groove practice paid off. Feeling good. Elbows are feeling way better, pec feels better as well.
 
Squat day (short time)

485X3

High bar
385X2x5

Done. Little assistance tomorrow, low volume and low intensity.
 
Entry is finally in the mail. I missed training yesterday seeing a friend off before a month long cross country trip. I might get to train today, but I'm moving my brother into school. So we'll see.
 
Deviated from the plan a little, but when you get the chance to train with somebody stronger than you, you take it.

Floor press with ~160 chain
185X3
225X1
275X1
295X1
305X1
Drop chain, move grip in two fingers (half thumb from smooth)
135X10
225x8
315x5
335X5

Purple band ez bar skullcrushers
25s x10
35 x10
45 x10

Incline extensions
20x3x40

Purple band Pushdowns
2X50

One arm rev hyper row
230X3x20

KB pullover
45X3x30

Done. My floor press with chain top number is wayyy over my raw bench. For Bart it was about the same. So I think it will be a good one for him, may or may not be for me. We'll see. Where I get the most benefit from him is his pacing and the difficulty of the assistance, and that's definitely been a benefit. Now I know that no weight I will attempt on the 10th will feel heavy in my hands.
 
What kind of pace does he keep through his accessories? Does he toggle back and forth between them or stay with one accessory til all sets are done before moving on? After listening to Lou in one of those WSBB podcasts I really tried to keep my pace up this Predator cycle.
 
Hyde said:
What kind of pace does he keep through his accessories? Does he toggle back and forth between them or stay with one accessory til all sets are done before moving on? After listening to Lou in one of those WSBB podcasts I really tried to keep my pace up this Predator cycle.
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It's not even accessories, it's the main movement. We can get to his top weight and done in 20-30min. The crew I used to train with on Saturday, it would be up over an hour. The accessories are the same, not in a hurry, but it moves.
 
Hyde said:
I definitely think the conditioning made a big difference yesterday.
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Its hard to explain the conditioning requirements of a meet, but I always drive home thinking I need to prepare my system better for the experience.
 
herderdude said:
Its hard to explain the conditioning requirements of a meet, but I always drive home thinking I need to prepare my system better for the experience.
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I only did Push-Pull obviously, but my deadlift flight only had 9 lifters - and one of em dropped out after his first attempt so there was maybe 7 min between attempts as they kept it moving. This was the first time I was totally ready for all my pulls.
 
Last deadlift day

Work up with calves with a box and from a deficit (calves were not on box at bottom.
405x1
Drop that stuff, belt up
405x1
500x3

BB rows
225x3x12

Rev hyper
320X5x12
S/s GHR Situps
BWx3x12

Finding my hamstrings and pelvic tilt last week was a magical thing. I ripped those weights off of the floor with unprecedented speed. I noticed the box seems to be causing my knees to lag a little, though. I think if I snap those shut hard and keep that hammy tension. I'll have 650 on meet day. Shaping yo to be a very chill next twelve days. One more bench, one light day, and that's it. I liked supersetting the lumbar stretch with the psoas stretch of Rev hyper and situps. I'm going to prioritize direct ab training next training cycle, open up hip flexors and make sure they're not a weak link.
 
You will pull 650. All of your squats have risen in general, your pull has been generally stout as ever, you have been pushing your reverse hypers up. Everything in your training says you are stronger now - trust that!
 
Confident in that 650 pull buddy. Find your hamstring tightness and couple that with your pelvic tilt and you'll emulate that perfect pull again! You got it, sir.
 
herderdude said:
So I hit the alma mater's track today. Shocked myself by being able to jog a whole lap. But it was a slow jog and it crippled me. After a lap walk, I opened up my stride (which surprised me with how much easier it was) and ran a fckin 10:04 mile. Not that good, but I did not know I was capable of it. So I'm okay with it. That was incredibly painful, so I won't be doing that again anytime soon.
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Running has done wonders for my ankle and hip mobility.
 
SweetLou321 said:
Running has done wonders for my ankle and hip mobility.
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RegisterJr said:
Agree here. Incline helps the ankles too.
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I'll say this, I thought my ankles were pretty good until I started running again. They have no stability anymore. I'm looking forward to hips and ankles opening up, that will be a blessing.

Last bench day (rep)

Work up
185x15
205X20

Feet up Spoto (straight bar)
185x2x12

Incline extensions
30X2x12

Grenade cable curls
4x15
Holy crap these are awesome. Grabbed the grenade v attachment overhand and went after it. No bicep activation but it's all good.

DB curls
3X12

Facepulls (low and high)
4x12

Pullaparts (Swede style, defranco style, regular)
6X20

High pulley row
3x15

"Interval"
Jog until it hurt too badly then walk until I got the motivation to jog again, repeat. Done on the goofy true form runner treadmill.
2 miles in 30min. Not bad. We can do better.

So I forgot I had agreed to a max effort lower session tomorrow. I'm not skipping out on that, though I will cut my sets whenever I feel like it. I'll be fine, I still know how to pick attempts. My success at making attempts has always been because I'm never married to a specific number for my third. I know what I should hit and I'll let you guys know how it stacks up on meet day.
 
Good session. Heavy but no straining.

Squat (180 bands)
385X1
425x1

Deadlift (180 bands)
405X1
455X1

Front squat (SSB)
295X5
335X5

Duffalo GM in the belt squat (150 on the Duffalo)
One plate and a doubled green x8
Add short monster and a plate x8
Another plate x8

20# ankle weight hamstring curls
200 reps, takes ~5min to do a set. Sucks and you walk funny after, but it's very therapeutic.

Always good training in my buddy's garage. The improved deadlift setup is for real. I'm so ready.
 
Last training day, only took me 20min.

Bench
205X5x3

Squat
335X5x2

Deadlift
335x5x1

Now pancakes.
 
Now it's just time to visualize and do what it takes to show up ready on meet day. Will you be cutting weight?
 
Hyde said:
Now it's just time to visualize and do what it takes to show up ready on meet day. Will you be cutting weight?
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I don't believe I will have to for this one. I've been sitting pretty comfortably at 240 most days.
 
Whoops...
 

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Lmao what the hell happened dude!
 
Negra Modelo is good.
 
Oh, dandelion root helps too obviously. I just didn't take my being over this week seriously.
 
Made it! 239.5 scales are a funny thing. I had 4lbs of clothes on, much of that was sweat.
Hyde said:
So make sure you work Thursday and don't hydrate that evening before weighins Friday?
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Lol should make sense. Depends on the day. Sometimes I'm on the computer all day.
Hyde said:
How much dandelion root do you take btw?
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I took 1550mg twice today, at 10 and 2.
 
Your meet tomorrow Dude? I'll be in New Cumberland Monday evening, too bad it wont be for the weekend too.
 
jswain34 said:
Your meet tomorrow Dude? I'll be in New Cumberland Monday evening, too bad it wont be for the weekend too.
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Yep we're on board for tomorrow. If you're not all booked up for the evening, we could grab food or train or something. Or have a beer!
 
herderdude said:
Yep we're on board for tomorrow. If you're not all booked up for the evening, we could grab food or train or something. Or have a beer!
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Or a dark beer! Lol

Idk why I thought you were competing next week. I can't believe you moved that much water at work, still drinking. I mean I can but damn. I'm sure you've been crushing the food today. Go kick some ass tomorrow! Everything is in line for a day full of PRs, so have fun and enjoy your conquests.
 
herderdude said:
Yep we're on board for tomorrow. If you're not all booked up for the evening, we could grab food or train or something. Or have a beer!
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Well, first, go kill it today (as i know you will).

And i'll definitely let you know man, it depends on when I get into town and what my dad and uncle are up to at that point. Pending how the drive is i should be there probably around 5-530 est since Im not leaving till around 12. Itd be awesome to get a training sesh in with you but we'll see how it works out. Might have to settle for beer - which is a great fall back option.
 
Thanks guys! I ended up throwing on wraps today because they asked me to. I didn't look at the rulebook until last week so that's my bad. Still did alright.

Squat
620 good
665 good PR
700 miss but it didn't kill me, so that's good. I'll get it next time.

Bench
375
400
420 PR good attempt selection, 17# PR

Deadlift
580
625
650 PR barely got it. Was coming out of my hand as I got the down command. Thank God. Didn't much like the deadlift bar they used. It wasn't my Texas bar, kinda fat and didn't whip as much, But I got it done.

1735 total at 242. Nice PR total and if I were ready for wraps I could have gotten that 680 for 1750.
 
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