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  1. herderdude

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

    Bro I looked SWOLE yesterday. Upper back, delts, biceps, and forearms. Couldn't have done it any bigger.
  2. herderdude

    What? Aw hell no, hold up, huh? ohh okay!

    Hey buddy, good to see you posting videos again. You're doing alright, just tentative in the new setup. If you do all the things you've been doing, but harder, you'll be good. Legs pushing toward your head harder, Shoulder blades in the back pocket harder. Pull it out with your lats harder...
  3. herderdude

    Jswain's training log for powerlifting

    It says America right on the can!
  4. herderdude

    Jswain's training log for powerlifting

    Oh, I hear that man. The finer things in life. You wanna drop 10-15, I don't think you need a Spartan diet to get to 230. If you do, then cross the bridge when it comes.
  5. herderdude

    Jswain's training log for powerlifting

    Like Dave Tate mentioned in that one table talk about his favorite Wendler moment: "NEVER F@%#@ING CUT BACK ON BEER! MAKE IT WORK HOWEVER BUT NEVER DO THAT!" (Disclaimer: Budweiser in hand as I post this.)
  6. herderdude

    Jim's Powerlifting Training

    After some time, nothing will be a bother except little knots that crop up. I can't express enough how underrated it is for creating a stress and adaptation on the body with no effort expended. I'm excited for you to put in the time with this thing, because I know you're in tune with your...
  7. herderdude

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

    Was going to do a little blood flow, but ended up training upper pretty hard. That pushes my bench back to Thursday, and that's fine. Bamboo incline 158x2x10 DB pullover 80X2x12 Mace swings x50 Bamboo BTN 88X3x12 DB seated clean and press 40X2x12 Curls (Zottman and hammer) T bar rows...
  8. herderdude

    Sean's Powerlifting Journey

    When I first added them in, they wrecked my back, but it got better. I had to start off by cutting off the bottom range of motion and grow it over time.
  9. herderdude

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

    Got rained out at work today, so I was able to get my post squat day in today. Temper Hang Stomp Flutter kicks Butterflies Band abduction Seated hammy curls Lying" " Leg ext Occluded walking lunges/reverse lunges Strict rev hyper Productive. That will come in handy later this week.
  10. herderdude

    Jim's Powerlifting Training

    No idea about the bullnose or the lathed out radius in the center. Ours, we took an angle grinder to knock the burr off of the edges and it was all good. The metalwork at the machine shop is very expensive. Your $200 hunk of steel is closer to $1000 when that's all said and done, where a grinder...
  11. herderdude

    Sean's Powerlifting Journey

    That's a weird one bro, never had to deal with it. Maybe hanging and reverse hypers?
  12. herderdude

    Jswain's training log for powerlifting

    Hey man, Its like my dad always said: do something even if it's wrong. You were spoiled by one of the best gyms in the country, you'll find q good spot. Keep after it until then.
  13. herderdude

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

    Ain't that the truth, buddy. You know, half my instagram feed is people from your gym. That must be a pretty awesome place.
  14. herderdude

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

    I'm loving USPA, but IPA has well run meets near me, and this is the closest sanctioned meet to me in a few years. I had to do it.
  15. herderdude

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

    IPA meet in Greensburg, PA. Sept 10. No idea what it's called.
  16. herderdude

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

    Squat session Work up 545X1 High bar, no belt 365X3x5 Post squat/finish up day on Tuesday, big bench Weds, pull Thurs, watch the big meet in Morgantown Saturday. Signing up for the meet this week.
  17. herderdude

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

    Rep bench day 230X20,21 Triceps, biceps, home. I had no motivation, but I annihilated that bench today.
  18. herderdude

    Leg press question

    Twice I've gotten outside coaching for my training. The one wanted me to do 20-30 reps per set, the other 30-50. Never had to mess around loading and unloading, Getting up out of the chair was bad enough. These days I don't leg press or ask for others' input, lol. Subconscious aversion? Overt...
  19. herderdude

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

    You are not kidding. I'm going to feel it all the way to my bones. This training cycle went really well and I feel like I addressed my needs well. I'm looking forward to a full three cycles of this after this meet to see where I land.
  20. herderdude

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

    Deadlift test day Got my needed 620, Beltless snatch grip rack pulls 465X3x3 Awful. GHR 4X8 Rev hyper 270X5x15 I'm so beat up. I'm looking forward to my time off this weekend.
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