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

SweetLou321 said:
Ull be fine man, ive had a bad 4 weeks almost in a row lol one bad day is nothing
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Hahaha true. It had better improve quickly, I can live with a bad day in the offseason, but this is prep time. I don't know how I'd manage the extra variables gear creates in prep. I'd probably implode.
 
You'll be fine. I'd rather have a bad day in prep than a bad day on the platform. Bring it next session and don't worry about today. You put in your work.
 
herderdude said:
Hahaha true. It had better improve quickly, I can live with a bad day in the offseason, but this is prep time. I don't know how I'd manage the extra variables gear creates in prep. I'd probably implode.
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Its pretty rough man, not to mention my blood pressure is 140/90 lately. Gear is another animal. I miss raw lol.
 
So I'm saying screw it with Kingpin, I don't have the time and energy to do three squat variations in a session and I'm not a fan of how bench is set up. I'll keep the deadlift the same, but I'll do Predator for bench and work my magic to get my wrapped squats dialed in.
 
Beltless squats after a few heavy sets yesterday about killed me. The hole was a very dark and lonely place lol.

But seriously I couldn't handle 3 variations.
 
I think it was cool the first time around to do the three variations. You could just do a second variant-add the box or hit some pauses for two sets on back off sets.

Or go with Chris Duffins way. Hit a bunch of doubles until bar speed drops below the desired bar speed (desired-first attempt bar speed) Then start adding on more sets
 
Sean1332 said:
I think it was cool the first time around to do the three variations. You could just do a second variant-add the box or hit some pauses for two sets on back off sets.

Or go with Chris Duffins way. Hit a bunch of doubles until bar speed drops below the desired bar speed (desired-first attempt bar speed) Then start adding on more sets
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I will definitely do two variations. Doubles for speed in wraps would be perfect.

Today I was going to do upper assistance, but couldn't handle sucking at bench yesterday.

Axle Bench
325X3
255x10

Axle C&P
225X2x1

Triceps stuff (DB against bands)
 
Just do the couple variants and then maybe add in a squat movement on a separate day. This way you can get the squat volume in without having to half ass a third movement.

Just an idea, if you were looking for any ma man.
 
rob112 said:
Just do the couple variants and then maybe add in a squat movement on a separate day. This way you can get the squat volume in without having to half ass a third movement.

Just an idea, if you were looking for any ma man.
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Maybe. I can see that my front squats behave much the same way as a heavy low bar squat, so I'd like to get stronger at fronts. I'd also like to do pauses, so maybe splitting them is the answer.
 
herderdude said:
Maybe. I can see that my front squats behave much the same way as a heavy low bar squat, so I'd like to get stronger at fronts. I'd also like to do pauses, so maybe splitting them is the answer.
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Yea I mean it is an option to definitely think about. For example you could do your competition squat and like another powerful movement such as accommodating resistance or pauses or something and then on a separate day hit a variant that takes less CNS fatigue like front squats, high bar squats, beltless, etc.

There are a million options. I'm just spitballing ideas haha
 
Here's a nice article by Louie.

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Squat day
Work up
485X1 RAWW PR because I felt like it.
495X3x2 in wraps
545x1 fail second
315X2x3 double pause
315X3 pause above parallel
295X5 hi bar. Nothing left.

Wasn't hitting the hole well today. Forward on most of my stuff, depth was a challenge in my felonies as well. That will improve with a couple weeks' practice. Hence the pauses. I'll be using my assistance to address the form issue that avails itself in the day's session.

GHR
4X12
Time to add resistance.

Rev Hyper
170X3x10
Going to work this heavy more often.

Overall, happy with 545 for 1. That's right in opener range. I just missed on my second rep and had a good amount of fatigue built up from previous sets. 485 was a grind.
 
Nice! Still hit a PR anyways. ;)
 
Nice job dude! Is that your all time wrappless PR? I probably need to nut up soon and start wrapping, but I want to hit a 5 hundo raw first. You and Sean and the rest of the big squat club really drive me to put more on the bar every week. Nice job today.
 
CountryLiftin said:
Nice job dude! Is that your all time wrappless PR? I probably need to nut up soon and start wrapping, but I want to hit a 5 hundo raw first. You and Sean and the rest of the big squat club really drive me to put more on the bar every week. Nice job today.
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Yep, most I've hit without a belt or wraps. I think my best is 470 with a belt and no wraps at Iron Mafia.
 
Two words for those who wish to embark on Cube Predator: buckle up.
 
Cube Predator Light Bench Day

Comp Bench

Warm up
205x8
245x5
285x5x3
225x11,8

CGBP
225x3x6

Biceps were absolutely killing me. 285 was not exactly swift. I'm experimenting with a slightly higher bar next squat day to see where I should trade pounds.

Incline DB Press
55x12 easy
60X10 brutal
60X8 Not bad
70X6 rpe 8.5

Skullcrusher
65X12
70x9,8
75x5,5

I barely had the tris to lock out my benches. This was overkill.

Arnold Press
40X4x12
Humbled

Flyes
35X4x10
Humbled again.

BB Rows
185X4x10
Barely manageable.

Next time I'm carbing the fúck up pre, intra, and post. I finished this in an hour and a half. That was serious pace. I'm scared to see what heavy day brings.
 
Swole up on bench day.

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I was looking over cube predator the other day. The big lift work alone seemed brutal THEN you have all that assistance work. Phew
 
CincyKiller45 said:
This program looks like it's exactly what you need, Herd. Can't wait to see how you respond!
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I agree. I've milked my current technique and musculature, it's time to grow. I noticed Lilly's arms and entire upper body has blown up lately and I know that there a lot of factors aside from just the program he's using, but the program looks to be perfect for massing up the pressing muscles.
jimbuick said:
That all sounds just awful.
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Awful beyond words.
 
Brutal session! Sucks about the bicep. I am toying with mine and if I find an absolute solution I'll share ma man! Haha
 
Incredibly sore pecs, tris, and mid back. Like unreal.
 
So my meet filled up today. Won't be able to qualify for the Arnold this year. This takes a lot of stress off of me, trying to drop a weight class and add 60lbs to my total. There's a push/pull the week after, so I'll gun for that and try to get 400/600 weighing 228 with no cut. Should be easier to gain on bench, Now that I get to go back to the SSB. Now I can focus on getting my bodyweight down to 210 by sometime around May and compete where I should.
 
liftandswim said:
All the way down to 210?
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210 Will probably happen around July now that I've looked at the calendar. 210 is an easy cut to 198 so I need to get as lean and muscular as I can down there and start doing damage until I can no longer make improvements to my body comp and my total. Then I can let up and start growing into 220.
 
Yeahs it's a smart approach in the long term. The lower weight classes (I count 220 as low) definitely require you to be fairly lean if you plan to be competitive
 
liftandswim said:
Yeahs it's a smart approach in the long term. The lower weight classes (I count 220 as low) definitely require you to be fairly lean if you plan to be competitive
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No doubt. Even 242. I dunno if you saw that picture of Brian Carroll from this weekend, but he was incredibly lean at 242 and he was on the platform weighing 268. That's where I need to be to be competitive.
 
herderdude said:
No doubt. Even 242. I dunno if you saw that picture of Brian Carroll from this weekend, but he was incredibly lean at 242 and he was on the platform weighing 268. That's where I need to be to be competitive.
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That's a crazy water cut. I remember reading dan green used to cut from like 245 to 220 to make weight. Now he's too big for that lol.

And yeah the bigger guys are definitely getting leaner. Pretty sure Eric lillebridge has visible abs at 300lbs. Sick
 
liftandswim said:
That's a crazy water cut. I remember reading dan green used to cut from like 245 to 220 to make weight. Now he's too big for that lol.

And yeah the bigger guys are definitely getting leaner. Pretty sure Eric lillebridge has visible abs at 300lbs. Sick
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Yeah. But Dan is usually happy at 255. And now the poor guy is gonna get smoked by Khudayarov who walks around allegedly at 260 and looks closer to 275.
 
herderdude said:
Yeah. But Dan is usually happy at 255. And now the poor guy is gonna get smoked by Khudayarov who walks around allegedly at 260 and looks closer to 275.
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Yeah saw him squat 860x3 the other day on YouTube. And his bench blows dan's out of the water too. Oh wellllll
 
Went in and did some pulls at 385. Wasn't doing too hot today, felt like my head was going to explode. Bunch of singles conventional, three singles sumo, and one wacky deadlift complex.

BB Hack Squat, Jefferson Lift, Sump, Conventional all for singles with 385. Had to hitch the crap out of the hack squat since the bar caught on my MASSIVE hamstrings. Lol.
 
last time i did BB hacks was back in the day when I was just getting back into lifting but didn't have a squat rack yet -

Good work duder!
 
Came in and did some stuff to make my elbows happy. 100 hammer curls with the 20s, 100 pressdowns with the light band. Some banded pvc stretching in the lo bar position.

Practiced with the pvc, turns out my squat rack is exactly as wide as I need it to be to fit under the bar without compromising position, so my hands have been in too close this last month.
 
liftandswim said:
My bicep tendinitis/elbow issues have all but disappeared. I wish you the same fortune, brother
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It happens every time, man. I've done a million different protocols and felt the pain in so many different places it's hard to believe. Haven't tried this pvc stretching yet though, so I'm hoping it will help.
 
herderdude said:
It happens every time, man. I've done a million different protocols and felt the pain in so many different places it's hard to believe. Haven't tried this pvc stretching yet though, so I'm hoping it will help.
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High bar seems to leave me pain free, or going wider then i want to low bar also.
 
SweetLou321 said:
High bar seems to leave me pain free, or going wider then i want to low bar also.
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I feel the same way. I wish my gym had more safety bars or an adjustable rack like in a monolift. I definitely believe that straight bar squatting comp style should be reserved for meet prep, like the last 4-5 weeks.
 
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