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

SweetLou321 said:
Id have to see you squat in gear. The better my raw squat the better my geared squat for me. For me its all in the upper body and lats. If i can get my lats tight and keep my chest high ill make the lift and my leverage improves as i load the gear. Also staying upright helps a ton.
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There's a few on my IG from this training cycle. The previous ones won't be as accurate as my gear combo has changed. I'm like you in that I have to pull the bar down to keep my lats and core braced or it goes to hell real fast.
 
Rodja said:
There's a few on my IG from this training cycle. The previous ones won't be as accurate as my gear combo has changed. I'm like you in that I have to pull the bar down to keep my lats and core braced or it goes to hell real fast.
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One the ones on ig, right as you are getting close to depth before you reverse you can see you start to go forward and. chest starts going down. If you really drove your chest up as you hit that point in think your power out of the hole would increase.
 
SweetLou321 said:
One the ones on ig, right as you are getting close to depth before you reverse you can see you start to go forward and. chest starts going down. If you really drove your chest up as you hit that point in think your power out of the hole would increase.
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Would it better to focus more on lat tightness as to not hyperextend the torso? I know that when I focus too much on chest up that I lose tightness since my thoracic is very mobile.

EDIT: open up more as well to hit depth? I think that cheat position was due to me sitting into it too much.
 
Rodja said:
Would it better to focus more on lat tightness as to not hyperextend the torso? I know that when I focus too much on chest up that I lose tightness since my thoracic is very mobile.

EDIT: open up more as well to hit depth? I think that cheat position was due to me sitting into it too much.
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Dont do that if ull hyper extend. But id squeez your lats tighter as you hit the hole. Also i just open up and sit almost straight down as i can stay upright and hit the hole faster.
 
SweetLou321 said:
Dont do that if ull hyper extend. But id squeez your lats tighter as you hit the hole. Also i just open up and sit almost straight down as i can stay upright and hit the hole faster.
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Gotcha. I was looking at my chest positioning and could see my lats and chest were tight, but started to hinge to hit depth.
 
Rodja said:
Gotcha. I was looking at my chest positioning and could see my lats and chest were tight, but started to hinge to hit depth.
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Thats what i was seeing also. At that point id probably start sitting down to avoid that. You are high bar afterall.
 
SweetLou321 said:
Thats what i was seeing also. At that point id probably start sitting down to avoid that. You are high bar afterall.
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I'd like to transition to low bar in gear as I'm better there raw. The position would likely be a little different as my groove raw is in my rear delt and it would be hard to feel that with the straps up. About where is your groove?
 
Rodja said:
I'd like to transition to low bar in gear as I'm better there raw. The position would likely be a little different as my groove raw is in my rear delt and it would be hard to feel that with the straps up. About where is your groove?
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Low bar on the rear delts raw and high bar on my traps in gear. Danny tinajero told me to go high bar in multi ply as it loads the gear better. I tried low bar on delts (raw groove) in gear and it folds me over and makes hitting depth hard for me.
 
Is the low you guess speak of like center of the should blades and high on the traps? I'm trying to figure out if I am doing low bar in an optimal position.
 
Upper day

Banded shoulder gig
Miniband pushdowns 1x25
Ring pullups 1x8

CG Incline (grip butted against slicks, brought to clavicle area)
225x5
275x3

Benched up to 325x1 and 335F. Need to groove some. I'm champ status off a rolled up yoga mat, though. Did 225+100 chainx5 off of it.

Football bar JM
115+100chn x3x8

Band push down/ring pullups
Lightx3x15/BWx8,5,4

And done. Did a lot of goofaround yoga mat benching with bands, straight weight, and chains.

This will be an interesting challenge. I need overload, I need to protect myself by staying away from touching, I need to find the groove of touching, and bands and chains help with overload but affect the groove. This one I might actually have to write out as opposed to my usual wing it mentality.
 
Also, tricep and lat pump was unreal by the end of the session. Quality work as opposed to quantity.
 
herderdude said:
Upper day

Banded shoulder gig
Miniband pushdowns 1x25
Ring pullups 1x8

CG Incline (grip butted against slicks, brought to clavicle area)
225x5
275x3

Benched up to 325x1 and 335F. Need to groove some. I'm champ status off a rolled up yoga mat, though. Did 225+100 chainx5 off of it.

Football bar JM
115+100chn x3x8

Band push down/ring pullups
Lightx3x15/BWx8,5,4

And done. Did a lot of goofaround yoga mat benching with bands, straight weight, and chains.

This will be an interesting challenge. I need overload, I need to protect myself by staying away from touching, I need to find the groove of touching, and bands and chains help with overload but affect the groove. This one I might actually have to write out as opposed to my usual wing it mentality.
Click to expand...

Chains change your groove? Odd. Bands do for sure but ive never had an issues with chains.
 
SweetLou321 said:
Chains change your groove? Odd. Bands do for sure but ive never had an issues with chains.
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We just got the chains in, I still need to work on setting them up better. Then maybe they won't. I was self handoff most of the night, too.
 
Pecs and lats are sore today. But it's a good sore.
 
Nice work man. Id say getting use to the chain set up will probably help you a lot. Using those with the mat or off pins or boards would probably some what accomplish your goals.
 
capo180 said:
Nice work man. Id say getting use to the chain set up will probably help you a lot. Using those with the mat or off pins or boards would probably some what accomplish your goals.
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Yeah, that and time and it will iron itself out.
 
Tonight was opener night in the frigid shed with my bar that keeps bending worse and worse.

Work up to 455x2x1 with no belt. My beltless stuff isn't good right now. It's time to get back to it

475X1
530X1

530 moved okay. It'll be fine. Need to tighten my belt for next weekend. Then tugged on 530 sumo for S&G. Completed the lift with a small but definite hitch just below the knees, but I was still pretty thrilled about that lift, 30lbs more than I've ever sumo'd raw and on those mats that want to slide as you pull.

Tried 475 thinking it would be easy and fell on my face just before locking out. I am not sumo.

Then my toes got cold so I went inside.
 
Only missed 64 pages but I'd like to join! :) You are one STRONG fella!!!!!
 
Awesome night! Used DMax's video in Sean's thread to treat myself and then busted out some big benches.

Work up
275X3 speedy
315X2 easy
335X2 slow but smooth
355x1 True max for the day.
Add reactive slingshot
315X6,8,7

Rolling tri
45X3x6

Miniband pushdown
3X12

Dips
Reactivex15
Nekkidx8
I used to be good at those...

Cheat curls shyts and gigs
135X6,4
115X6 passable technique in my eyes

BFR Curl
Barx20
Woof. No thanks.

Regular poundstone x2x20

Vogelpohl row
3X12

Need to do more back tomorrow, but I'm fired up about the benchin.
 
liftandswim said:
Hurts pec...few weeks later benches 355...lol what?
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Rested up, learned up, got advice from the best in the biz, doubled down on the dirty work that no one glamorizes, and made it happen! I've rubbed elbows with more than my fair share of great lifters, and this is what they do. Not saying I'm a great lifter, just saying I've observed the mindset and procedure of this kind of thing.
 
Youtube sucks bros. I made a highlight vid of the week. Couldn't include my opener on deadlift because I couldn't remove the copyright or song or whatever (RIP Ronnie James Dio) but everything else that I did good or interesting was included.

[video=youtube;mkxJEDZTUrk]https://www.youtube.com/watch?v=mkxJEDZTUrk[/video]
 
My good friend and sometime training partner is going for her elite total today.

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Not the start she wanted but 300lbs for a 5'10" 181lb chick is pretty frickin awesome, and a big meet PR. Check back later or follow her to see a deadlift that might hurt your feelings a little bit.
 
herderdude said:
My good friend and sometime training partner is going for her elite total today. Invalid Link Removed Not the start she wanted but 300lbs for a 5'10" 181lb chick is pretty frickin awesome, and a big meet PR. Check back later or follow her to see a deadlift that might hurt your feelings a little bit.
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Freaking awesome!!!
 
Glad you are bouncing back fast buddy! Nice work.
 
Crystal got her elite today. 300/175/425. Here's that last pull, an insane grinder.

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Trust me when I say her back tweak in the warmup room on squats robbed her of big pounds on her total. She's usually unreal fast off the floor and struggles at lock out. Today she had no pop off the floor. This was second attempt territory if she's at 100%. Super proud of her.
 
I also trained today. Mostly QL stuff to bring down my lower back pain. Apparently my weight is shifted +30lbs on my left foot (call me Daniel Day Lewis) and when I give a lot of leg drive in the bench, I jam up my lower back. Today did some butt walks, blob lifts, 30 pull ups in four sets, and some light and strict BB and chest supported rows. Only gym time this week will be for tempering, hanging, or compression. Unsanctioned push/pull in Canton on Saturday where I will play the role of shirt doctor and general badass motherfücker. And pull if there are entries available.
 
Sean1332 said:
I want to try that butt walk w/ the KB.
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I hate to use the title word of that video more than I can express, but it's too apt. It really did tame my lower back just getting a little stress and blood in the area. I did the forward backward clockwise counterclockwise two sets each and I'm feeling good.

I do think that I need an adjustment but I feel that most chiros aren't worth a crap. I'm more interested in knowing what I have to do to fix the underlying problem on my own, so that I don't have to go and get the same adjustment done every couple weeks indefinitely.

I've been told that my foot placement on bench press is akin to a sprinter's start. My first step was to put my right foot on the ground first instead of always my left. A bandaid? Perhaps.
 
Hm you just need to find the right chiro with the right tools maybe. But I agree, get the knowledge to fix yourself (and to avoid needing fixed in the first place)
 
Sean1332 said:
Hm you just need to find the right chiro with the right tools maybe. But I agree, get the knowledge to fix yourself (and to avoid needing fixed in the first place)
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Yeah, I gotta have at least one good one out there. I'll have to shop around and see what's what.
 
Kick butt videos!l(yours too) That chick is crazy strong!! Awesomeness!!
 
love2liftkat said:
Kick butt videos!l(yours too) That chick is crazy strong!! Awesomeness!!
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She told me today that she now has the #29 squat, #14 deadlift, and #20 total in the nation at 181lbs. When she first competed last October she squatted 185, benched 150, and deadlifted 345. She has come a long way in a big hurry. 200lbs on her total in 14 months.
 
Wow!!! That's awesome!!!!
 
Today I went to the gym and hung and tempered my back. It was pretty messed up from flooring this week. Edit: for some odd reason my shoulders were bugging me, too. But loosening up the upper back put them back in their place. Flooring + lower body lifts = bad

Got in my new Boss suit today. Had to try it on.That thing is super tight. Need to stretch the hips and legs on it and get the straps made into Velcro. Its really stiff, too. My Metal Squatter is smaller than it is and I can get that thing stretched over my legs.

Tomorrow I have to do my hamstrings, calves, and elbows. Get that grip primed to pull big. Did a teammate's lats and upper back. His rhomboids were awful. He was getting horrible pain lowering an empty bar and we eliminated that and gave his neck a huge jump in ROM. He's getting ready to bench 560 in master's single ply, his old carcass takes a lot of maintenance.
 
Donnie is really on to something with this tempering stuff I make way more sense to me then foam rolling when u roll your muscles are nomaly tight it seem when your being tempered they are lose and easily manipulated
 
Duramaxhd said:
Donnie is really on to something with this tempering stuff I make way more sense to me then foam rolling when u roll your muscles are nomaly tight it seem when your being tempered they are lose and easily manipulated
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Yeah, it's just more intense. There's no give in the pipe and you can really hammer down and manipulate tissue. I actually like the lighter thinner pipe because we can target better and vary from 15-250lbs of pressure.
 
See how I can't find any cold rolled steel of any size I figured out i can just use screw pipe and fill it with whatever sand, lead shot and put caps on the ends sounds like a good project for this weekend
 
Duramaxhd said:
See how I can't find any cold rolled steel of any size I figured out i can just use screw pipe and fill it with whatever sand, lead shot and put caps on the ends sounds like a good project for this weekend
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Exactly, find some pipe, fill it 100% with shot and cap it. It doesn't have to be cold rolled. It can be anything heavy.
 
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