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  1. herderdude

    Sean's Powerlifting Journey

    You balled all the way out on that 165! Nice work!
  2. herderdude

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

    So true, man. The day I hit 315x9, I went 335 plus minis for a single, 405 for a single, 405x3 in the reactive slingshot, then 315x9. So I think this is a pretty good indicator that I'm right there again. Though I'm better at reps now. So... we'll see.
  3. herderdude

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

    5Th set bench Warmup 315X4x2 315X10 PR Was going to up weight on account of the test week, but pec was grousing, so I kept the weight safe. Should be fine either way. Feet up Duffalo Spoto 260X2x8 Was so tight I didn't have to make any effort to stop one inch from touch. That was rough and...
  4. herderdude

    Jswain's training log for powerlifting

    Take care of business and live your life, bro. We'll be here when you get back after it.
  5. herderdude

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

    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...
  6. herderdude

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

    IT band is sore to the touch today. Brutal. I did have it mashed yesterday. Wondering if we went too deep or what.
  7. herderdude

    Journey to Elite

    I employed a cue yesterday that had my upper back leading the charge like never before, and it contributed to my success as well. Basically you do like always and pick a spot to gaze at out in front of you, but right as you hit the hole, you shift your gaze a few degrees upward. Like pick two...
  8. herderdude

    Sweetlou's training log

    That's what we come in here to see, buddy. Nice work.
  9. herderdude

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

    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.
  10. herderdude

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

    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...
  11. herderdude

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

    Prowler. I only do it once every couple months, so my phone doesn't know what I mean when I type that in.
  12. herderdude

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

    Oh yeah. Did like eight to ten trips of prosper after as well. Now, burgatory.
  13. herderdude

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

    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...
  14. herderdude

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

    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...
  15. herderdude

    Sweetlou's training log

    Incline curls were always a favorite of mine from like tenth grade. If the pain is ahead of you, you'll have a hard time catching up. But next time there's a break in the pain, do your best to stay ahead of it.
  16. herderdude

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

    Thanks guys. I'm trying to get a strong wedge. I'll video My last session sumo to see what you guys think.
  17. herderdude

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

    I enjoy the hell out of them!
  18. herderdude

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

    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...
  19. herderdude

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

    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.
  20. herderdude

    Sean's Powerlifting Journey

    Speedy, man. Looked good.
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