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  1. herderdude

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

    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...
  2. herderdude

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

    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.
  3. herderdude

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

    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.
  4. herderdude

    Jswain's training log for powerlifting

    I always just go up as high as I can doh, then over under without chalk, then with chalk. If the bars are bad, I'm not mad about straps. It's not optimal, bit I don't think it will affect you too terribly though, J. Two days before my first meet, I lost 475 due to grip at my buddy's house. I had...
  5. herderdude

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

    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...
  6. herderdude

    Movies

    I saw it, thought it was hilarious. I was not intoxicated in the theater and I'm not a Rogen fanboy. Good combination of smart and stupid humor.
  7. herderdude

    Sweetlou's training log

    Hell yeah, man. I feel you on the back cramp. I suspect you've got a good bit bigger triple in you there. If your body doesn't let you down with a cramp lol.
  8. herderdude

    Hyde Puts Hercules to Task

    Christian Mello was setting up to do his last warm up at the meet today muttering "Stupid bench hate this shyt fckin sucks why do we even have to do it." I was cracking up
  9. herderdude

    Jordan Burroughs No Gold

    Hard to believe. He's looked untouchable since his junior year at Nebraska. Haven't gotten to see his matches yet, though.
  10. herderdude

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

    Rare double update in my log. Bench 370X1 descent was shaky and not confident. Felt like my arms were going to fall off. Bit I crushed it. Feet up Duffalo Spoto 315x3x3 Felt even worse. My 1" off the chest and my pause were very sporadic, which is unlike my usual second movement performance...
  11. herderdude

    Liftandswim's Log

    Haha! I always feel bad for people that don't drink. They wake up in the morning and that's the best they're gonna feel all day.
  12. herderdude

    Jswain's training log for powerlifting

    Big ass session today J. I like it.
  13. herderdude

    Hyde Puts Hercules to Task

    Nice session! You definitely wear your effort with that back. Also striking in that picture is How freaking long your arms are lol.
  14. herderdude

    Liftandswim's Log

    Happy birthday! Enjoy it!
  15. herderdude

    TGR's Modified PowerBuilding v2.0

    Lmao fck autocorrect. I sent it at work, no time to proofread!
  16. herderdude

    Journey to Elite

    I think the wide feet are great for big heavy shirted benches so that you don't teeter totter off of the handoff. I know some guys do it with feet close together, but I really don't know how they do it.
  17. herderdude

    TGR's Modified PowerBuilding v2.0

    Awesome work! That's a really big helpless pull.
  18. herderdude

    Sweetlou's training log

    Okay, we weren't really talking about the same thing. I recently made the same shift, though, and I'm liking it.
  19. herderdude

    Sweetlou's training log

    It will make such a huge difference it will be shocking. Upper back is something I've never let up on since my very first meet.
  20. herderdude

    Hyde Puts Hercules to Task

    I love belt squat marches and holds. I usually stretch a couple bands across the bottom of a rack, use the dip belt, and do a one minute March, one minute hold. Or something like that. You can squat against the bands as well, it's just a bit awkward. Another rehab exercise I do is rig a big...
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