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

herderdude said:
Tonight I did the ****ing Stan Efferding jacked and tan workout, straight off the video plus a little lower body. If you've never done a training session straight out of a muscle mag, I feel bad for you.

Warm up
airplanes
BSS
GHR (easy setting) 2x12
Rev Hyper 140x2x20

High hanging blue reverse band pull
135 off bottom, 45 off top

work up raw
585x1 sumo and conventional
suit up (straps down)
585x3x2
switch to briefs
585x2x2

Used a squat bar, grip was an issue. No chalk and didn't bring straps. Suit is too tight. Need to get my weight back to 236, currently 244 in the evenings.

Front Squat
225x8
275x8
315x6 PR +2 reps... RPE 7

That was awesome. Did them wide and sat back more than usual.

Hack squat
3ppsx3x12

t bar row
3plates x2x12
3plates x6 drop 2 plates x6

Lat Pulldowns
3x12

Low Cable Row
3x10

Facepull
minix3x15

Curls
3x12

That's more like it! I need to get back to this type of training. I feel like the extreme volume gives me an advantage on the platform, both physically and mentally. This whooped me, by the time I'm accustomed to this volume it will be time to taper it back down.
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Also doing more volume, sucks but its good too.
 
SweetLou321 said:
Shoulda got two and done both legs at the same time. Hang a bar in the legs while training is also good and effective.
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I thought about it but said the hell with it. Homie, I got multiple bars at home. :)
 
Sean1332 said:
What's your sumo PR? I forgot
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I hit 595 with wrist straps in my suit, straps up. I believe it's still 505 raw. Learning more and more that wrist straps get me into very much better position.
 
Fuuuuckkkk hook grip! My hands are all palm and I have short thumbs. I've only done 225 with hook grip.
 
herderdude said:
Looks like the bands were a little in front of me, so the bar drifted away from me off of the floor and also my upper back was rounded at *******.
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Ah, that makes sense.
 
herderdude said:
Fuuuuckkkk hook grip! My hands are all palm and I have short thumbs. I've only done 225 with hook grip.
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I feel your pain. Gotta little nancy-boy mitts here, w/ short thumbs. Not Megan Fox short, but my hands are def not built to hook.

Badass on the front squat PR - I think I've hit a triple maybe? And wanted to die.

As for the volume, that's about typical for the Kingpin crap I've been doing. I think it helps. Definitely true about cutting back volume right when you start to get used to it though.
 
Hyde said:
I feel your pain. Gotta little nancy-boy mitts here, w/ short thumbs. Not Megan Fox short, but my hands are def not built to hook.

Badass on the front squat PR - I think I've hit a triple maybe? And wanted to die.

As for the volume, that's about typical for the Kingpin crap I've been doing. I think it helps. Definitely true about cutting back volume right when you start to get used to it though.
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Yeah I used to do Kingpin plus crazy assistance volume. Lately I haven't hit Much of any assistance, no bueno.

Lou, two barbell method is awfully dangerous, and I'm not a safety first kind of guy. Buying another basketball and a pump tonight (no pump, Wtf)
 
herderdude said:
Yeah I used to do Kingpin plus crazy assistance volume. Lately I haven't hit Much of any assistance, no bueno.

Lou, two barbell method is awfully dangerous, and I'm not a safety first kind of guy. Buying another basketball and a pump tonight (no pump, Wtf)
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I think it really helps w/ muscularity/better composition, assuming the drugs are in place to make it work.

What's the barbell stretch method? I've seen a vid w/ Zane Geeting using the basketballs.
 
Hyde said:
I think it really helps w/ muscularity/better composition, assuming the drugs are in place to make it work.

What's the barbell stretch method? I've seen a vid w/ Zane Geeting using the basketballs.
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Put an unloaded bar on pins or mono hooks, pass another bar through the hole depending on what you're trying to stretch. Currently have 305lbs dangling from one leg of my suit in my shed. That's gonna get two hours hangtime then I'm doing one basketball between each leg. Hips should be fine, I hope.
 
Next time I skip a post squat day, Just punch me in the balls. I can't believe I started skipping out on these. I feel so much better and my impingement pain is gone.
 
herderdude said:
Yeah I used to do Kingpin plus crazy assistance volume. Lately I haven't hit Much of any assistance, no bueno.

Lou, two barbell method is awfully dangerous, and I'm not a safety first kind of guy. Buying another basketball and a pump tonight (no pump, Wtf)
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How is it dangerous? Ive always had good results with it lol. I told you to get two basketballs!
 
SweetLou321 said:
How is it dangerous? Ive always had good results with it lol. I told you to get two basketballs!
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Loading a bar that is balanced on six inches of material is quite the task! I filled the balls with as much air as I dared and sprayed down the whole leg. Tomorrow morning I'll check on them, probably put more air in, and spray them down again. Right now with the basketballs in the diameter is 27". My legs are almost 29. I know my fat will compress some, but I figure I need the suit to spend about 48hrs stretching.
 
herderdude said:
Loading a bar that is balanced on six inches of material is quite the task! I filled the balls with as much air as I dared and sprayed down the whole leg. Tomorrow morning I'll check on them, probably put more air in, and spray them down again. Right now with the basketballs in the diameter is 27". My legs are almost 29. I know my fat will compress some, but I figure I need the suit to spend about 48hrs stretching.
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Ah. Sounds about right man. Just add air slowly.
 
herderdude said:
Next time I skip a post squat day, Just punch me in the balls. I can't believe I started skipping out on these. I feel so much better and my impingement pain is gone.
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What's a post squat day?
 
That back work from Rhino is awesome. I did it last week and loved it!

I thought you were gonna say "get my Russell Westbrook on" with the basketball thing. I still think you can do both dude
 
ME bench day (Thompson method)

Bench (soft touch and go) (+40 chain)
275x3
295x3
305x3
315x3
335x3 all three reps were grinders. Good weight selection.
add Maddog and bump to 80 chain
365x1
405x1 another tough grind. good pick again.

Ultra wide pin presses
275x8
315x3

DB 15 degree incline Presses
80x18, 12

JM
155+80 chainx3x8

Fly/rolling tri
40x3x12/8

Chest supported row
70x3x12

The whole Crew had a good day today, That has me fired up. I'm pretty happy with my picks today. The weight I moved didn't suck as bad as I expected it to, either. Hence the big first and last jump. Lot of arm pain on all sets, such is life.
 
Time to see if I can wiggle my ass into the Boss. Spent a lot of time blowing up the legs but the hips are still very tight. Folded the suit back over itself and reinflated the basketballs to stretch them out, they're only going to get a couple hours though. I want to do straight bar, but I also want my hands to work tomorrow. hmmm.
 
Rob! I'd kiss you if you weren't across the state! No pinkie saves the day.
 
rob112 said:
Lmao did you see Sam Byrd doing it on his record?
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I didn't! I'm thrilled I'll be able to work tomorrow, my boss would have been angry if I couldn't grip anything.

So, I missed a squat today. My spotters hauled me off of the box and then let go just as quickly. I fell back into the back of the rack and was wedged under the bar. Quite the abdominal workout. I usually can't make it out with the crew on squat day, but now it will be a requirement. Couldn't get the Boss to fit, going to have to go with the metal squatter. There goes 100 pounds off my squat :( Did get up to 545 on a below parallel box today, though. Was supposed to be above parallel, but I was afraid it would be too high. Ended up too low.
 
Sorry about the suit pains. Local guy did his first geared meet ever yesterday and pulled off a pretty easy 785 in a Boss. Think it was a good 200lbs over his raw wrapped squat. Not that this probably makes you feel any better about not fitting in it...
 
Hyde said:
Sorry about the suit pains. Local guy did his first geared meet ever yesterday and pulled off a pretty easy 785 in a Boss. Think it was a good 200lbs over his raw wrapped squat. Not that this probably makes you feel any better about not fitting in it...
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I'm just too damn heavy right now. I think a little more time and I could make it work, but I don't have that kind of time. Maybe I'll give it one more shot next week. It's just hard to coordinate all of this shyt, and the mishap has me shaken a little. I was leaned up against the back of the cage with my hand between the bar and the cage for 30 seconds.
 
herderdude said:
I'm just too damn heavy right now. I think a little more time and I could make it work, but I don't have that kind of time. Maybe I'll give it one more shot next week. It's just hard to coordinate all of this shyt, and the mishap has me shaken a little. I was leaned up against the back of the cage with my hand between the bar and the cage for 30 seconds.
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Gotta break a few eggs to make an omelette homeslice. I hate that stupid expression, but just remind yourself that a big part of powerlifting is being mentally tough in the face of adversity. Like when I got pinned under a max effort floor press this evening lol
 
herderdude said:
I didn't! I'm thrilled I'll be able to work tomorrow, my boss would have been angry if I couldn't grip anything.

So, I missed a squat today. My spotters hauled me off of the box and then let go just as quickly. I fell back into the back of the rack and was wedged under the bar. Quite the abdominal workout. I usually can't make it out with the crew on squat day, but now it will be a requirement. Couldn't get the Boss to fit, going to have to go with the metal squatter. There goes 100 pounds off my squat :( Did get up to 545 on a below parallel box today, though. Was supposed to be above parallel, but I was afraid it would be too high. Ended up too low.
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Glad to hear youre ok. Youll always have other geared meets to use the boss and smash bigger numbers.

Or

Pull a rodja and use kilos of tren with a "stomach bug" and slim down wjile crushing bigger and bigger numbers while fitting in the boss suit...
 
Thanks guys. Only thing hurting is my pride and psyche. But my arms don't fuuckin hurt so take that! I need to be more stable at the top, don't know what's going on there. I'll throw in some belt squat holds and see what that does.
 
SweetLou321 said:
Glad to hear youre ok. Youll always have other geared meets to use the boss and smash bigger numbers. Or Pull a rodja and use kilos of tren with a "stomach bug" and slim down wjile crushing bigger and bigger numbers while fitting in the boss suit...
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Tren+stomach bug+newborn=no sleep or appetite. I really didn't think that whole tren and a baby thing all the way through.
 
I did epi and oral tren once. Didn't step on the scale for awhile, looked in the mirror and thought I looked less fat, so I checked. Five pounds up.

I need to figure something out that I'll actually stick to. At least my shirt is easy to get into, that's a two minute gig. Lou got them big pipes.
 
herderdude said:
I did epi and oral tren once. Didn't step on the scale for awhile, looked in the mirror and thought I looked less fat, so I checked. Five pounds up. I need to figure something out that I'll actually stick to. At least my shirt is easy to get into, that's a two minute gig. Lou got them big pipes.
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****...the only piece of gear that's fitting properly is my deadlift suit. The shirt isn't too bad, but it's definitely looser than the first month or so I was using it. After this meet, I'm going to have to get new briefs. My Ace briefs are about dead and I really want to go back to the Jack/Ace combo. My suit is still good to go, though, and I'll mainly just have to alter it on the hips.
 
herderdude said:
I did epi and oral tren once. Didn't step on the scale for awhile, looked in the mirror and thought I looked less fat, so I checked. Five pounds up.

I need to figure something out that I'll actually stick to. At least my shirt is easy to get into, that's a two minute gig. Lou got them big pipes.
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That shirt was a tad loose on my arms to be honest. I had to put it on inside out to really make it hug them.
Macro dieting?
 
How tight should a properly fitted shirt be? Like how tough should it be to get on? I've been wearing a one of the spare over kills in my gym but it only takes a few seconds to get on, with help.
 
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