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

herderdude said:
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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No buffalo bar? Make one, rack pull heavy and drop it till it bends lol
 
Strained my pic today. Right in the exact place I was getting a big stretch from the pvc stretching the other day. Such a love/hate with stretching. Elbow felt fantastic today, too. Such a bummer.

Comp
315X1
335X1 3s pause
Add one board
315x2x3
Add reactive slingshot
365X2
Add mad dog slingshot, 2 board, close grip
315x8
Reactive slingshot, comp style
405XF, strain.

Flyes
30lbs x3x20

Bench
Bar x one million
95 x 10

Lat Pulldown (lean back)/low cable row (lean forward)
3X8

Hammer curls between sets really helped the elbow.
 
Sean1332 said:
Sorry to hear man. None of us can catch a ****ing break.
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So true. That rules out Cube Predator and benching in the meet, I don't care if I'm 100% healed on Monday. May not pull in the meet, either. Just build and build some more. 135 or less sometime this upcoming week.
 
Ive strained my pec 3 or so times in the last year. Back anything that bothers it, do all bench work off a one board for a while/heavier work i also used a slingshot. Heal up man. If its just a grade 1 ull be back soon.
 
Sean1332 said:
Sorry to hear man. None of us can catch a ****ing break.
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CountryLiftin said:
Sorry to hear Justin, heal up.
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SweetLou321 said:
Ive strained my pec 3 or so times in the last year. Back anything that bothers it, do all bench work off a one board for a while/heavier work i also used a slingshot. Heal up man. If its just a grade 1 ull be back soon.
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liftandswim said:
Wishing you a fast recovery, dude. Sean's right...none of us can catch a break!
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rob112 said:
Herder ma man, hope you heal up soon!
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Appreciate the support, gentlemen. After a little research, I see it's on the border between grade 1 and 2. Rehab will be relatively conservative. As much as I hate to take NSAIDs, now is an appropriate time. A little swelling, no bruising. A lot of high rep dumbbell pressing and hard training on things that don't bother my pec. Slingshot until I have extreme confidence, and I'll be giving it some mashing starting on Monday.
 
herderdude said:
Appreciate the support, gentlemen. After a little research, I see it's on the border between grade 1 and 2. Rehab will be relatively conservative. As much as I hate to take NSAIDs, now is an appropriate time. A little swelling, no bruising. A lot of high rep dumbbell pressing and hard training on things that don't bother my pec. Slingshot until I have extreme confidence, and I'll be giving it some mashing starting on Monday.
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Careful on anything aggressive with a strain as it could exacerbate the problem. Band flys might be something to add into the rotation.
 
Picked something up from Dave Tate to start today.

Reverse Band Slingshot bench (totally unloaded at chest)
295X3x25

Could feel my strain, but didn't feel bad.

Squats.
Worked high bar with my hands on the collars to 185 before I felt my pec.

RAWW SSB Box Squats
295x5x5

RAWW SSB Vogelpohl Squats (high box, low pins)

295x5x1 brutal

And that's it. Mostly was helping a teammate today.
 
herderdude said:
Picked something up from Dave Tate to start today.

Reverse Band Slingshot bench (totally unloaded at chest)
295X3x25

Could feel my strain, but didn't feel bad.

Squats.
Worked high bar with my hands on the collars to 185 before I felt my pec.

RAWW SSB Box Squats
295x5x5

RAWW SSB Vogelpohl Squats (high box, low pins)

295x5x1 brutal

And that's it. Mostly was helping a teammate today.
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Everytime i hurt my pec it all becomes tris/delts/upper back on upper days and ssb squats for squat work, pulls always seem fine but i dont me them at that time.
 
Duramaxhd said:
That more of a rehab sort of thing? The reverse band I mean
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Yeah. Take the pec through the full range of motion with very little strain at the bottom. Then he recommended always having accommodating resistance, doing half of your work under 80% 1RM with a partial ROM, and 80% of your work over 90% with a partial ROM. His was torn to hell, though, And he followed this protocol for the rest of his career.
 
SweetLou321 said:
Everytime i hurt my pec it all becomes tris/delts/upper back on upper days and ssb squats for squat work, pulls always seem fine but i dont me them at that time.
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I'm anxious to see how pulls are, I knew squats would be a problem with the straight bar, though I was a bit surprised that high bar bothered it at such a light weight.
 
SweetLou321 said:
If you are a pec cramper when you pull ull be screwed lol
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Hahaha not really. But I have felt them before. The thing about deads is they are by far the easiest to bail on. I'll have to make less than plate jumps though, damnit.
 
How can you even judge depth with this guy? How can he even get depth?

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Sean1332 said:
Did you see Chris Duffin's FB post on hip crease's and wide stance squatters?
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I did. That post also tells me that you squat about an inch below IPF depth lol.
 
You'll bounce back fast, Justin. No sweat.

Following this string of tweaks/injuries, let's all just get on a healthy streak for a LONG time. K good.
 
100+. He will still out aquat the **** out of us though lol

A big squatter at my gym says he couldn't even get to parallel in those wraps so he ditched them.
 
Sean1332 said:
100+. He will still out aquat the **** out of us though lol A big squatter at my gym says he couldn't even get to parallel in those wraps so he ditched them.
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This is what I assumed. Just trying to compare his numbers to that freak who squatted 910 in sleeves.
 
liftandswim said:
This is what I assumed. Just trying to compare his numbers to that freak who squatted 910 in sleeves.
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Very hard to compare. There are so few high level guys that cross over, each level of equipment has their top guys, and even the guys that compete in all different types of equipment all have their strong suit. But most top guys will get 100-150 out of their wraps, which is partially because they won't push unwrapped squats and won't peak with the specific goal of hitting a max without wraps. Most people will get 25 or so lbs out of a mild wrap the first time they use them, but squatting with a crushingly tight wrap with 2.5m or more of stiff material is very different from squatting without wraps, and it takes a little time to learn it and the build your back up to where it can handle the weights that your legs couldn't handle before.
 
Short day today. Ran late and ran into about every one of my gym buddies.

Post squat routine

Rehab Benching
Barx35 felt it. Sonofabitch
135X30 with reactive slingshot
Reverse greens doubled added (takes 205 from the chest, zero at top)
275x30 reactive
325X25 mad dog, floated each rep
365x14 quit when it felt just a bit worse than great.

Pumped a lot of blood into the pecs (the whole bench system, really) and got a tiny bit of lockout work in. Tomorrow it gets rest, massage a little tonight. Epsom salts as we speak. I'm thinking no massage tomorrow either. Pulls on Wednesday, likely in the 425 range fir a bunch of triples so my upper back doesn't give out and stress the pec. Bar without slingshot was by far the worst feeling. Pausing and exploding were both bad. Had to be rhythmic today.
 
herderdude said:
Short day today. Ran late and ran into about every one of my gym buddies.

Post squat routine

Rehab Benching
Barx35 felt it. Sonofabitch
135X30 with reactive slingshot
Reverse greens doubled added (takes 205 from the chest, zero at top)
275x30 reactive
325X25 mad dog, floated each rep
365x14 quit when it felt just a bit worse than great.

Pumped a lot of blood into the pecs (the whole bench system, really) and got a tiny bit of lockout work in. Tomorrow it gets rest, massage a little tonight. Epsom salts as we speak. I'm thinking no massage tomorrow either. Pulls on Wednesday, likely in the 425 range fir a bunch of triples so my upper back doesn't give out and stress the pec. Bar without slingshot was by far the worst feeling. Pausing and exploding were both bad. Had to be rhythmic today.
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Dont rush, let it heal if you have too. Or just up the dose lol
 
Pulls

Deficit up to 475x1
Floor
515x1
565x1 PR
585XF at knees. Still falling forward
3"blocks
515X5,3
Band pulling bar forward
335X a bunch
Band pulling my chest forward
Did not like

BB Row
245x2x12

GHR
Light band x2x12

Rev Hyper
170x2x15

Ronda Rows

Rev Band bench
2X50

And get out. Pec is improving. Pulls felt nice. 565 wasn't easy, but it wasn't brutal. 585 Pissed me off. Block pulls were savagery, I wish I had video'd set 1. I just went dumb on that bar.
 
Thanks, guys! Here is 565:

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jimbuick said:
Based on that, I would've expected 585 to go.

Also, solid caption for that video.
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Gotta step my caption game up, I bust it for the likes. Everybody and their granny can't believe I missed 585. Dunno what to say. Can't keep my knees out and I can't keep my chest up.
 
herderdude said:
Gotta step my caption game up, I bust it for the likes. Everybody and their granny can't believe I missed 585. Dunno what to say. Can't keep my knees out and I can't keep my chest up.
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Have you tried pulling harder? If not, you should give that a try. It could help.
 
herderdude said:
Gotta step my caption game up, I bust it for the likes. Everybody and their granny can't believe I missed 585. Dunno what to say. Can't keep my knees out and I can't keep my chest up.
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Speed was good on 565 but still looks like you are forward some. Maybe set up a touch further off the bar?
 
Nice pulling big dog. Keep working at it. You looked like you should be pulling 6
 
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