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

SweetLou321 said:
I feel bad for anyone who doesnt squat wide in multiple gear
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I was wide before, but not nearly wide enough. It was like wide for raw, but narrow for gear. Now it's wide by any standard. I had some near Dave Tate action going on but I'll get better at it.
 
Shirt work (rage x, left F6 at home)

Work up (bench daddy)
315x5 (2board)
365x2 (2 board)
shirt up
405x3 3board
455x3 2 board
500x2 2 board, 1 board
500xF touch

Bad handoff had my wrists bent back and my shoulders weren't fully under me. That's enough for the excuses. Popped off of me well, but shyt the bed midrange. Had to belly bench and didn't get all the way back onto my traps. Just wasn't strong enough today. Still felt good about 500 off a 2 and 1. Definitely going touch in the F6 next week and then add chains off of a 1 board.

remove shirt, bench daddy back on.
315+135chain off a 3 board x3
315+100 chain 2 board x5

Rolling Tri
35x5x20

Lat pulldowns
6x15

X wife today was spectacular today. Put my hand behind my back to let my scap pop up and git the x wife under it. Sleeper stretch while x wife was on my pec, whole body was done up as well. Good ass day.

Did an actual mace before training, much better than the pipe I was using before. Opened me up better and my upper back was nuked before I did any benching. Did maybe 40 reps each way. 100 band Pushdowns before benching. I was crushed by the volume at high weight.

Hopefully throw in a body day tomorrow.
 
Upper back is beyond gone. Holy crap I can't remember the last time it was this sore. Extra care from the X wife, the heavy mace, and working with the Rage set all gangster had me beat. I could barely get 405 to the 3, I had the collar so low. Like very bottom of my pecs. If I had some time to figure that out I'd finish it. I still say 1 board work will be the ticket.
 
Duramaxhd said:
Rest up big man u earned it
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Thanks man. I'm hitting a body day tomorrow. Catch up on body part stuff. Following a Louie quote I saw this weekend "If it hurts, it's weak. If it's weak, we train it."
 
So jealous of the mace work and the torched upper back. I HAVE to get one...
 
herderdude said:
I get told I'm full of it all the time! I just assume that by it, they mean knowledge.
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That's definitely what they mean!! Crazy awesome work as always herder!!
 
Today was a mess around day that was productive.

Bunch of hip setting, jumpstretch stuff, and airplanes.

GHR
5x8 (very hard setting)

Rev Hyper
270x3x10

Pull ups (semi strict)
7,6,5,4

Lat pulldowns (narrow neutral)
2x8

DB flat press (neutral)
45x5x20

Weighted planks
155x3x45seconds

X wife specifically upper back and hams, then did IT band. That was extreme pain.
 
Hey man, what do you mean by hard setting? Is that like more hanging off? Or the height of the legs?
 
rob112 said:
Hey man, what do you mean by hard setting? Is that like more hanging off? Or the height of the legs?
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Yeah, I put the back end up on a box, the foot plate closer to the pad, and the pad lower than the highest height. It was the hardest setting I've done them with yet. I'll keep going at that until I get get 5x12 or so and then add weight or a band, then make the setting harder again.
 
herderdude said:
Yeah, I put the back end up on a box, the foot plate closer to the pad, and the pad lower than the highest height. It was the hardest setting I've done them with yet. I'll keep going at that until I get get 5x12 or so and then add weight or a band, then make the setting harder again.
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Pretty cool idea herder. I'll have to mess with that. Your on a roll ma man!
 
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Jill Mills, still making us all look like wimps.
 
ME Upper

+140 chain
bar
135
185
225x3
add reactive
275x2
add Maddog
315x2
F6
455 No chain floatx1
arms weren't set
455+80chainx1 float half board

this was a hell of a grinder. Float reps are much harder than board reps. Also need to figure out how to Jack the collar down further without letting the sleeves come out of my armpit. We're close to my goal of 530-545 but not there yet. Next week is no shirt, week after is one board triples with 455 and whatever is a good amount of chain. Speed work needs to be emphasized Well as pec and delt work. Locking out 535 from an absolute standstill was a good confidence boost, but I need to get it moving off the chest.

Neutral grip DB press
80x2x12
90x6

Neutral grip DB 15deg press
70x5x15

Skullcrushers
3x8

And done.
 
Had s great time at the Arnold Classic. Saw Arnold, talked to 2000 World's Strongest Man champion Janne Virtanen, took a picture with Dan Green, hung at the Cage BSing with BJ Whitehead and Jordan Wong, and BSed with Casey Williams as well as the owner of Power Belly Gear, Al McDonagh who owns Captain Jacked Apparel, got some Slingshot knee sleeves, and had a great time all throughout the expo. I highly recommend anyone who has the chance to go to experience the weekend.
 
Cool u got to talk to all the people. what did you talk about? I've meet AL probably one of the nicest guys ever didn't even know the guy and he bought me breakfast lol
 
I wish they'd have something that big here in Florida.
 
Duramaxhd said:
Cool u got to talk to all the people. what did you talk about? I've meet AL probably one of the nicest guys ever didn't even know the guy and he bought me breakfast lol
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Dude, I can speak at length on any subject. We just talked about stuff and hung out. Didn't talk to Al for long, but I was really impressed with him. Talked to Casey yesterday about Donnie's rants lol. That was just a western PA bro-down, I've talked with him a bunch.
 
Man. That had to be an experience! Have you gone before herder?

I'll be there next year!
 
tyga tyga said:
Man. That had to be an experience! Have you gone before herder?

I'll be there next year!
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It's a great experience, man. I don't itinerary my trips, I just cruise around and see what I see and I like the results. I hit the expo for a little in 2013 and exclusively watched powerlifting last year. Now I've got this whole gig dïcked with the perfect meet/expo combo.

Btw everyone, Matt Minuth competed at 220 on Friday and won the lightweights and competed at 242 on Saturday and took second to Brian Carroll by a few pounds. Dude is a stud. 870 bench Friday was the only lift I saw of his, 1000/850/735 Saturday.
 
22# difference in a day? Lol
 
Sean1332 said:
He "weighed in at 220". He most likely actually competed closer to 240.
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I know. I just couldn't imagine dropping down to 220 and upping my weight 20# that fast.
 
That's not even that crazy of a difference. You should see how much dudes cut to make weight for MMA. 12-14% of their BW in days routinely.
 
SweetLou321 said:
Will do man, i got a buddy in jax. We should hit a sesh together when i go see him next
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Is there a powerlifting gym here? I was unable to find one.
 
RegisterJr said:
22# difference in a day? Lol
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Yeah, Minuth weighed in at 236 between his squat and bench on day 1 as his rehydrated weight for day 2. He lost to Brian Carroll, who weighed in at 242 and competed at 265-270 That's just how it goes.
 
Squat day.

Got to try my new sleeves. Much like.

Airplanes to warm up and that's it.

Work up to 225
add 12" box
315x5
add belt
405x1
455x1 Raw box PR, even above wrapped.
Add briefs remove box
495x3
add felonies
545x1
add reverse bands (green)
615x3

615 was a joke. Could've hit 650 for 3 in briefs and wraps with reverse bands. Unfortunately ran out of time. May have to adjust my numbers. I'll give it another week and see.
 
Little brother slangin and bangin last week, turns 20 in a few weeks. He was afraid to try this weight and you can hear me coaching and talking trash about his fear very clearly in the video:

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Squat PRs from tonight:

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herderdude said:
Little brother slangin and bangin last week, turns 20 in a few weeks. He was afraid to try this weight and you can hear me coaching and talking trash about his fear very clearly in the video:

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What in the world ya'll listenin' to? lol
 
Benched like shyt today. We got an amazing bench from EFS, and I couldn't figure out how to get set to work well with the band pegs and my arms hurt Like hell, couldn't get my damn self tight at the chest either. Pec felt fantastic though. Like phenomenal. So it's time to get strong raw.

225+short minisx6x3 maybe one set with any speed
275+minisx3 grind first and last rep

Hit 335+minis the day I hit 405, so I need to step the fück up.
 
Well there was some good news hidden in there glad your pec is on the mend or mended

I heard the new bench were awsome
 
Duramaxhd said:
Well there was some good news hidden in there glad your pec is on the mend or mended

I heard the new bench were awsome
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You're right, buddy. If I'm healthy enough to do that, I'll be able to get my speed up. Just feeling like I should be a little more tuned in.
 
Pulled today. Wanted to know how it would go without wrist straps in my suit. Didn't have time to turn my hips on, only enough time to temper. And I did a bad job of thinking to spread the floor on top of it.

Pulls +70 chain
155
245
335x3
425x1 felt hard, positioning was bad, But moved quick
515xF at knees again. Need to do block pulls sumo and conventional. The fact that that much weight made it to my knees was a slight surprise.
suit up
515x1

Took me forever to get my suit set. Bodyweight was 240, it was 236 when I pulled well. I'll have to keep that in mind. My Wal-Mart bag suit slippers were also too low, so it got caught on my upper thigh rather than sliding and the legs wouldn't roll up. I'll have to fix that. The suit pulled my butt under me as well, so my back had the worst pump ever.

515x1 conventional

That's out of practice. I tipped forward badly and that made it slow off the floor.

This not having time to do assistance is bothering me.
 
I'd imagine the suit sessions take a really long time. I could easily, if taking my time and having fun, take 2 hours in the gym raw. You might just need to hit the shed when ya get home ma man
 
rob112 said:
I'd imagine the suit sessions take a really long time. I could easily, if taking my time and having fun, take 2 hours in the gym raw. You might just need to hit the shed when ya get home ma man
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You aren't kidding, dude. Most of why I couldn't set the suit was because I was in a rush. I was gonna sneak the shed in earlier today But I didn't leave myself enough time then, either. Shed is happening tomorrow. Perhaps full body, like a cube day. Though all of my lost time can be pointed back to extensive rehab, and my body is oh-so thankful for that.

Assistance + injury = no gains

no assistance, but rehab: mild gains.

I just want allll kinds of gains.
 
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