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

Hyde said:
What he needs for that is about 700lbs on his total
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Lol if I got some time in the gear I think it would be closer to 400, but I will never touch that raw bench. Freakin 190# nationally ranked shotputter in high school with 600# raw now. Crazy freak athlete.
 
Squat day
Work up
555X3

High bar
285X2x5

GHR
3X10

Done. Holy damn am I feeling this peak. I did not expect the 80% week to be this hard. Now I'm confident the rebound will be huge.
 
herderdude said:
Thanks, bud. That 575 triple I had a little over a month ago was much easier than this one. Still very unsure about where to end up on squat this meet.
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If you can fully unload your fatigue, at least 680! 700 had a beautiful ring to it but there's a lot to be said for taking an awesome 680 PR with confidence and using that to propel you towards 700 the next go-around.
 
Hyde said:
If you can fully unload your fatigue, at least 680! 700 had a beautiful ring to it but there's a lot to be said for taking an awesome 680 PR with confidence and using that to propel you towards 700 the next go-around.
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I want it so badly! But I have to do what I've earned the right to do. Can't be mad with a big PR ever. I don't care if I take 670-some and blow it out of the water. I don't care if I blew 694 out of the water. That's mot the case on my bench, though. 400 has been wagging its finger at me for a year, and I'm done being less than a 400 raw bencher.
 
Did biceps, pullaparts, calves, and cardio. Rolled out my bicep as well. Trying my best to banish this tendinitis. Rep bench tomorrow.
 
Rep bench day

Warm up with Tsunami bar

Singles at 210 with commands while training partner was doing his heavy day of 5th set.

Duffalo (wide grip)
210x25, 15

More curls, more rear delts. 60 Pushdowns.

Done. Tendinitis was not a factor today, though the afflicted bicep was sore today from the tempering and curls. I cannot believe the pump from cranking those sets. I'm dropping the weight on my rep day when I start 5th set. I've been going off of 52.5% but I'd like to build a head of steam and progress rather than keep banging my head against the wall.

By July, there will be at least four people in my gym on 5th set. Should be awesome. Should add two girls to the national rankings in December and with any luck, I'll join them.
 
Went in and benched today. No tendinitis, strength was full retard. I thought 275 was going to come out of my hands. Pec felt weird receiving 335 so I shut it down. But if that hadn't happened and today was meet day, I would take 420-ish. I was so ready. I hope I'm that ready in two weeks.
 
Messed up my timing on the peaking cycle as well. So I have to think of something to keep riding the wave and not blowing my peak.
 
Hyde said:
2bd w slanger to feel big weight?
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That's a good idea. I'm kicking things around. Two weeks out, I don't know if I should carry such big weight. My two board slingshot is heavy compared to my raw, thanks to being well adapted to that strength curve. Wouldn't want to blow my wad. Could be good to take 405 that way, though. I'm thinking pull 85% tomorrow, squat 85% Tuesday, bench 80% for a triple on Thursday and I'm back on track.
 
Yeah when I said big weight I meant handling ~100-102% of the third attempt raw weight w the 2bd and sling. And I hadn't even considered the lower lifts, arguably more important for determining fatigue levels really. Your plan sounds good. Could even do a 3bd raw after the triple to hold 405 as well, but the rom w 2bd and slinger is preferable to me. I change the lift too much w a 3bd.
 
Worked up to a 545 single on deadlift. Reverse hyper beforehand to loosen up my back gave me the back pump from hell and screwed up my wedge. Still moved well and relatively easy for my form being off. Feeling okay about it.
 
Went in today and did bamboo bench, bamboo rows, facepulls, curls, and mace work. The combo of TENS unit, upping rear delt volume, and curls 3x/week have my shoulders incredibly healthy right now. Its amazing.

Tempered as well. I feel mostly good, but getting close to a meet I up my tempering. Got some nasty adhesions on my lower abs, gotta remedy that.
 
Plz keep up on your abs man I don't want u to end up like me I've been stressing out daily even considering cashing it in
 
Duramaxhd said:
Plz keep up on your abs man I don't want u to end up like me I've been stressing out daily even considering cashing it in
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It's terrifying, man. I don't believe I have a hernia yet. But I need to temper The crap out of my abs until they clean up. The deload will help. I would be able to tell if it were affecting me. My job is very abdominal intensive, so it trains them, But it also gives me feedback on their health. At the same time, I need to take care of them, or an an injury would put me out of work.
 
I feel like I trained mine too much and not enough stretching/lost all the elasticity. Didn't know it was going to happen till it was done :-(
 
Last benching

Work up
315X3

Done. Everything was easy. Had a catastrophic spill of liniment on my wrist that made it impossible to wear wrist wraps, but it all worked out. I tried a combination of toast gel and biofreeze spray today. My shoulders were a tiny bit sore, but within five minutes, I couldn't even feel I had shoulders. Left wrist very sore, but going without wraps was not a problem from the liniment.
 
Hustled up to a quick 545 on squat since I hadn't squatted in well over a week and I didn't want to go 19 days between heavy squats in prep. Basically making sure it didn't go anywhere. It didn't. Nice and speedy.
 
Haven't been checking my weight lately, figured I'd do that since I'm six days out. Turns out I'm 247.5 as of 4pm. So I unexpectedly have to reel it in some. No carbs for a few days and also a water load. Five pounds won't be hard at all, but I have to make a couple changes. Usually this time of year I'm down a few pounds and people tell me I look bigger. This year I've been getting a lot of comments that I look slimmer in the waist and leaner. But I'm up about 8 from a couple months ago. Weird.
 
Last lifts

Squat
365x5x3

Bench
225X5x2

Deadlift
335X5 singles

Done. Lots of little aches I'm hoping to have cleared up in time. I have confidence the tendinitis will clear up. Its never crippled me on meet day, I think that's an adrenaline thing. Not rolling in with as much confidence as usual on the Lower body lifts, but I'll get the job done either way. Lot of quality time with the x wife and TENS unit these next few days.
 
21 hours sans carbohydrates and two gallons of water later and I'm back down to 239. No idea why I was holding so much water. I'm going to keep my water high and carbs low just so I don't rebound. That's a nice thing to get out of the way this early in the week.
 
Figure comp this weekend?
 
Lmao Eat my ass you chicken ****ers
 
Weighed in at 234. Much lighter than I expected. Already had some cracker barrel with more to come in two hours.
 
Go get it man. Cant wait to see that bench number. Today's the day, has to be.
 
^^^ +1
 
Thank you all, gentlemen! Squatted 661, benched 402, pulled 639.

Made all of my squats, sandbagged them. I hard a hard time getting warm and loose, so I acted like a scared lil bitch. I murdered them all. I had my 683. At least. Bench my butt came up on my opener. I went up 10kg anyway. Probably left 5kg on the bench. Missed 650 on my third deadlift attempt. I had nothing left. Thanks guys for all of your support. I appreciate you all.
 
Awesome job man.
 
[video=youtube;dwQ29GkIBGY]https://www.youtube.com/watch?v=dwQ29GkIBGY[/video]

[video=youtube;KHGnrX5nbYM]https://www.youtube.com/watch?v=KHGnrX5nbYM[/video]
 
So, I'll admit I tried to start 5th set yesterday, but the pain in my brachialis was crippling. More on that later.

SSB squat
Work up
475x2 RPE 8

Rev hyper
90X10
180X2x15
180X10

Plank x3x30s

Rolling plank x2x30s

Kneeling ab wheel
4X12

So I was going to do some light SSB but realized I needed a number to work off of for SSB as my mechanically similar movement for 5th set. So I decided that today was as good a time as any, as the fatigue would be a good limiting factor. That's a big PR, of course. Haven't used that forsaken bar in quite awhile.

I got overzealous on the rev hypers. Tried for a very big range of motion and by set 4 I was destroyed. The back pump was so bad I did the abs in the hopes of counteracting the pain. Ab wheel was hard just because my elbow wasn't even healthy enough to support the weight of my fat ass. Five hours after the session it's still throbbing. I'll do SSB as My main squat movement until my arm has decided to cooperate, however long that will be. Pleasantly surprised by my strength on that movement today. Doing the hypertrophy protocol for that after my elbow is up to snuff is going to be a bear.
 
Rep bench day

Felt good so I did Rx'd weight.
205X2x25 move up next cycle

Rolling tri
40X2x10 tris were smoked

BB row
205X3x10 strict

Cable rows (start wide, pull back and in. Pronation to supination)
3X12

Facepulls
5x15

Done. Can't believe I got my reps. Switching to Duffalo bar for my 210 and up stuff.
 
Rolling Tri?
 
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