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

jimbuick said:
That's why I put off working on the cars. It always sounds like a fun project, in theory, but in reality I always end up dirty, scraped up, and irritated.
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Why I got out of maintenance: you go to do a task and it's a cut and dry 3,5, 7 step process. Do this do that unbolt this, swap part, put it back together. Easy. EXCEPT it never goes that smoothly lol

An hour later and you've got a heat gun running, a can of freeze mist, a small impact driver out, and have already broken something lol
 
Hyde said:
Why I got out of maintenance: you go to do a task and it's a cut and dry 3,5, 7 step process. Do this do that unbolt this, swap part, put it back together. Easy. EXCEPT it never goes that smoothly lol

An hour later and you've got a heat gun running, a can of freeze mist, a small impact driver out, and have already broken something lol
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That's why I did too. I used to have aspirations of opening my own shop back when I was in HS.


But I just can't handle the stress when **** inevitably goes wrong. Especially with buying cars used, people do all kinds of dumb **** when they're trying to fix cars.


Like that thermostat change I just did, whoever did it before me (whenever that was) used one of those spray on gaskets to seal the housing to the water pump.


The only thing is you can't pry it off, because the steel screwdriver will gouge the aluminum housing. Ended up spending probably 30-45 minutes just to separate the housing. Worst part is that it doesn't even need a gasket because the thermostat seals it already!
 
Jim, this is a lot of my remodel jobs. You get to unfck some asswhole's hack job, then start doing what you set out to do in the first place.
 
Upper again, trying to fill out some t shirts.

DB OHP
90x4x12

TRX rows
3X30 started in a horizontal position. Mechanical drop sets to achieve the rep count.

Rolling tri (ez bar, on the floor)
55X5x15 tough weight, surprisingly

Lat pulldown (lever machine)
6X20

Hammer curls
55X3x12

Good day. Got in late due to some evening work meetings.
 
Hyde said:
Big DBs for ohp man
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Thanks, buddy. Always been strong overhead. I've let it go a little and my mobility has held me back from expressing it with a barbell.
 
Very successful evening of training!

Squat against short grays (180 top)
425 raw
475 super centurion straps down
515 tough grinder
535 total plop on the box, miss

Deadlift (straight weight, floor, super centurion)
Work up
545
585 biggest clean sumo deadlift of my life
610 miss
Raw conventional
635 miss

GM squat to low box with band underfoot run through belt
135X5
225X3
275X3
315X3 barely able to GM properly

Rubish raises (2s hold at top snatch grip)
185X5
205X5
245X2x4

First time doing these with 45s on the bar. Had the pad set more advantageously as well. I'll go back to how I was doing at the gym. This was still good.

Leg curls
40, 35

Done. Brutal session. Was able to get the suit on well without blowing the legs up, so I keep my weight here. The straps are pretty damn tight, I'll have to learn that as well as practice walking out. I'm seeing a little less than 50 out if the suit straps down, so I think a good goal is 727 just to one-up the resident squat king. Very happy to be able to go single ply and shirt up for protection going into this meet. 727/556/627 would make me very happy at this meet. But gear is so fickle, I'll have to take what I get.
 
Forgot to update yesterday.

Duffalo bench
Work up
240x5
260X5
290X2
330X3

3s pause Kennelly press
200x2x6

Back to regular
170X15 wide, 15 close

Standing Arnold presses
55X3x15

Tri/rear delt/upper back circuit
5 rounds of 20

Done. Felt great. Very encouraging
 
Hyde said:
Wtf is a Kennelly press? Shouldn't that just be called a benchpress?? Lol
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You're missing out if you're not subscribed to the benchmonster's channel. He's fun to watch. He spoto presses the Duffalo bar. He named it after himself.
 
Today I was excited to break in my Outlaws. Those things are ignorant stiff. Can't give yourself an excellent wrap. I did pretty well myself, but I think I also recruited a wrapper. Unfortunately I had no energy or motivation today, So I only did two doubles with 470. I'll be doing suit and wraps later this week to make up.
 
Speed bench

Buffalo, bunch of grips
170+ minis x15x3
Two sets of ten wide with that grip.

Incline Duffalo
150X4x15 touch chest
150X3x8 throat press for tris

Cable Pushdowns
50

Pull ups
20

Pullapart series x2

I'm fired up about using the Duffalo to build some more range of motion. It's a minor stretch that doesn't feel bad. The first inch of my pressing was feeling a bit slow for the first few sets, but I filmed a set and it satisfied me. So I kept after it.
 
Just signed up for the reclaiming real strength seminar in Columbia this weekend. Should be good.
 
Stuffed myself into the suit today. Its very tight. Still above parallel at 580 straps down, and the straps are very tight. Did a double at 585 in the outlaws. Depth was graded excellent. I'm riding the wraps a little too hard and not loading up the backside enough. That's fixable. If I'm stuck without the suit I may just go raw. I'll have to decide after my next session. Upper body feels really really healthy, so I might be able to turn in a decent bench.

Deadlift (3/4" deficit beltless)
455X8 singles
505X3 PR

Need to flatten my back and get more tension in my lats. Need to get on my heels better as well.

Rubish raises (snatch grip, 25# plates)
195x3x5

Rev Hyper
180x3x10

Done. Feeling really strong, but way more sloppy than normal. Need to reel it in.
 
I appreciate you doing those duffalo presses for me while I can't press anything. I'm spiritually granting you that extended ROM and strength so I can bench vicariously through you. Next week it's back on though
 
Hyde said:
I appreciate you doing those duffalo presses for me while I can't press anything. I'm spiritually granting you that extended ROM and strength so I can bench vicariously through you. Next week it's back on though
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Give me everything you've got, bud. I need it.
 
Benched a little

Work up (all sets against minis)
245X3
275x3

Biceps tendons and brachialis were so ungodly sore It was just wrong. Straight bar squatted in the tight rack yesterday, huge mistake. I knew as soon as I ended the set yesterday. So I cut it short, compressed the elbows, did high rep hammer curls and occluded curls. Finally hung from the chin up bar and stretched the bicep. Hopefully it's good for Saturday. That triple at 275 would have been 340 top weight, so that's pretty great. But the pain was intense.
 
I'll tell you what you told me as I was peaking for that meet a while back: sometimes just skipping benching for a session is necessary to give that tendon a break once it's pissed off. If the bar hurts Saturday maybe look at just doubling up on back work and slingshot dips or skulls instead of pushing through.
 
Good experience at the seminar. Got me more upright on my squats, got my upper back better on deadlifts, and tweaked set up on bench to get even tighter. Incredible tightness in the lats on bench now. Also was told to train biceps more to quit getting biceps tendinitis on bench. So look out for some Swole ass arm days from this guy.
 
Duramaxhd said:
Awesome where's my video

Also Biceps are what fixed mine
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Got a picture with Swede. I'm next to Lilly in the group photo. No other vids taken. Just spent my time soaking it all in. Might stop over and see Swede some time soon.
 

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Duramaxhd said:
Big dude
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Huge! And he works angles better than anyone. One guy was trying to get the drop on him. He kept creeping closer and closer to stay ahead until the cameraman had to back up.
 
Hit two high singles with 600 on the Duffalo bar. I was tight, bloated, and a little off today. I need to use the bigger rack and my back will be better. Used the lats better today anyway. Got some SBDs for $40 from a buddy who was at the Europa. Squatted 510 for a nice single to good depth in them.
 
herderdude said:
Good experience at the seminar. Got me more upright on my squats, got my upper back better on deadlifts, and tweaked set up on bench to get even tighter. Incredible tightness in the lats on bench now. Also was told to train biceps more to quit getting biceps tendinitis on bench. So look out for some Swole ass arm days from this guy.
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Anything particular better than the other? Like, hammer>EZ>flat wristed...?
 
RegisterJr said:
Anything particular better than the other? Like, hammer>EZ>flat wristed...?
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I was always told to do hammer curls. But they didn't specify. They just said light and insanely high rep and grow them some.
 
capo180 said:
Really? I always thought the opposite for curls tbh, a little heavier and 8-10 rep/set.
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Not for tendon health. Maximum blood flow. I emphasize blood flow for hypertrophy though too
 
You know Kennelly can hit 600 for 2 singles w the duffalo on bench lol

Badass deal on the SBDs. I got offered a used pair for $40 a while back but they were mediums... I couldn't get them over my cold calf without a slipper so said F it.
 
Speed bench. First day using the Swede setup. I think it's very similar to Lou's.

Warm up with new Tsunami bar @195# The whip creates an incredible force just as you try to reverse the weight. It will be my first pressing movement for the foreseeable future. Just to potentiate/warm up

135+ bands x3
''' + 40 chain x3
+80 chain x2x3
+100 chain x2x3
Remove band
225+40 chain x2x3
245X2x3
295X2

Playing around with stuff to find the most natural path. I was pumping some weight.

Duffalo CG incline
170X4x12

Rolling tri (DB on floor)
50x3x12

Pull ups
22 in five sets. Upper back got wrecked benching.

TRX facepulls
60 total

Curls for ten minutes taking 20 second breaks between sets.

Biceps felt better today from reduced bar weight and today's liniment purchase. Bar was moving good. I think I'm really strong on bench right now, but I don't know how well I can display it. I almost threw in bamboo OHP to get every bar and every angle of pressing, but it seemed excessive and definitely is in hindsight. But bamboo and tsunami will be great rehab tools.
 
What liniment did you go with? I've just been using BioFreeze and its meh.
 
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