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

herderdude said:
Definitely not in gear. I don't mind walking out raw, but no way. Also, who knows what kind of equipment will be at a meet with no mono. My 601 squat was on a bar with no center knurling at this meet last year.


I need to do something!
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Well if you feel like coming to STL in June there's gonna be another SPF meet apparently at Chris Janek's gym, Tank's. You could crash on my couch *srs*. I'm 20-25 minutes from his gym. I don't believe it's posted yet.
 
Tonight starts the quick offseason, I'm thinking three weeks of 10x10 with 50% of my max and then going slightly above prilepin for three more weeks, then diving into short peak prep for some meet as yet TBD. You know, cut the joints a break, build work capacity, and mass up some. Crank up assistance as well. Perhaps I should ease up on the 10x10 to fit assistance in.
 
I've decided on 6x6 bench SSB squat conventional pulls and OHP/push press. Secondary moves are high bar pause squats, 3" block pulls, Spoto press and incline press. Add weight each week, add belt when lower lifts get hard. Everything RPE 7-9. Lots of bodybuilding type suiff too. Emphasis on abs, upper back, and pecs.
 
OHP day
135X2x6
155X3x6
205x6 push press
135 amrap strict then amrap push press

Incline bb press
205X3x6

Pullover
4X12

Chest supported row
3X10

Lat pulldowns
2X12

Decline DB press
75X3x12

Dips! Whaaat
BWx3x15 still got it

And done. Pullaparts at home. Session was just under an hour and a half. Big pump. Need to keep working OHP. I should be much stronger at them by now.
 
Raw SSB squats in oly shoes tonight. This is going to feel like swinging a football bat.
 
So, who's the ass that suggested I squat 6x6 with the SSB? Hahahaha it sucked.

Airplanes
BSS
Monster walks
Ankle stuff
Sets w/ bar and band around knees

315X6x6

High Bar Pause
315X3
335X3
405x1 2s pause, really felt good
Move to low bar and belt up
455x1
515X1 sleeve PR, rpe ~9.25 positioning stayed freaking excellent, but I did not descend with confidence and I did not move the bar with much speed. Pretty close to what Dan Green would call a technical max.

GHR (easy setting)
3X8

Rev hyper
100X3x12

I was not as awful as I expected to be. The squatting was, though. My technique and speed was good, I aimed low with the SSB weight going into this session, but it still accomplished my goal. If I didn't want to dive back into a meet right away, I'd try the 10x10 just to see what I'm made of. Post squat and sled stuff tomorrow. Need to do some more quad work, they were feeling those SSB rep-outs. Needed to temper before squatting too, but I dove in.
 
Big PR Herder!
 
Awesome job on the PR!!
 
Definitely should've prepped my adductors more yesterday. It was hell fixing them today. Hung, did the post squat gig, tempered, did a bunch of lunges with KBs in the front rack, straight ahead, 11 and 1 oclock, 10 and 2, and reverse lunges. Side lunges unweighted. Single leg leg press with feet out wide, and light reverse hypers. I worked everything in the hip region so much today I was trembling standing and driving home and after I got home. I will make this pay off.

Didn't bother me low bar squatting, only high bar and SSB. I think it has to do with the wide stance and upright torso. If I build up that area with the high bar stuff, I can be sure it won't blow out when I get up over 6 with a low bar on June 27.
 
Dude I'm basically in your shoes meet-wise. And your solution was a lot more elegant than mine, programming wise. I dig it a lot. Nice work big pimpin'
 
Still wobbly today. Thrashed my hips for sure.
 
Shoulda walked the squat out bruh, but I'm a little late...

Where's this ankle un glueing talk? My squat is solely held back by my lack of dorsiflexion.
 
NomZ said:
Shoulda walked the squat out bruh, but I'm a little late...

Where's this ankle un glueing talk? My squat is solely held back by my lack of dorsiflexion.
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No chance I'm walking out 700+ to set up 4' wide with four layers of poly and knee wraps. Not even one chance.

Wrap ankles in a figure 8 with voodoo band or knee wrap and have somebody shove you hard into dorsiflexion for 5-7min every day. Put a loaded barbell inside of PVC pipe and let it rest on your Achilles for two minutes every day. You will gain dorsiflexion. Mine still isn't good, but it's better, and that makes a big difference.
 
herderdude said:
No chance I'm walking out 700+ to set up 4' wide with four layers of poly and knee wraps. Not even one chance.

Wrap ankles in a figure 8 with voodoo band or knee wrap and have somebody shove you hard into dorsiflexion for 5-7min every day. Put a loaded barbell inside of PVC pipe and let it rest on your Achilles for two minutes every day. You will gain dorsiflexion. Mine still isn't good, but it's better, and that makes a big difference.
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Never squatted in a mono, so I'll stick with the "doesn't count if you don't walk it out" lol

Sounds awful, guess I'll start tomorrow. Thanks
 
NomZ said:
Never squatted in a mono, so I'll stick with the "doesn't count if you don't walk it out" lol

Sounds awful, guess I'll start tomorrow. Thanks
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I talked to a guy yesterday about this and we were both of the believe that all feds should be using monolift for the safety of the lifters and the spotters especially for geared just my opinion
 
herderdude said:
No chance I'm walking out 700+ to set up 4' wide with four layers of poly and knee wraps. Not even one chance.

Wrap ankles in a figure 8 with voodoo band or knee wrap and have somebody shove you hard into dorsiflexion for 5-7min every day. Put a loaded barbell inside of PVC pipe and let it rest on your Achilles for two minutes every day. You will gain dorsiflexion. Mine still isn't good, but it's better, and that makes a big difference.
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Will have to try this.
 
Duramaxhd said:
I talked to a guy yesterday about this and we were both of the believe that all feds should be using monolift for the safety of the lifters and the spotters especially for geared just my opinion
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I'd agree solely based on safety straps, but would still want to see raw and single ply walked out. I've walked out in a mono and still had safety straps in place,
 
Yea the straps are the most important part if you want to walk it out of the monolift with the straps I wouldn't see a problem with that other then it messing with the lifter
 
I like walking weights out raw. I tend to set up too wide in a mono (blasphemy!) But I like feeling the weight before I go to squat it too.
 
I haven't walked out more than 4 plates in probably 3 years. I get to use a mono in the two Feds I like so I might as well take advantage of it.
 
Although I've only used a mono once, I liked having the option to walk out and still have the safety straps. Not all gyms have a mono to train on, and it would be a serious disadvantage to lifters not accustomed to using one if they were forced to.
 
Swanson52 said:
Checkin in on the geared lifting. Good work brotha.
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Wish I could continue, man. I just don't feel like recycling getting ready for a Columbus meet. So I'm back to raw. It's easy to find four guys to bench heavy with you. Almost impossible to find four guys and a monolift to squat heavy with you.
 
herderdude said:
Wish I could continue, man. I just don't feel like recycling getting ready for a Columbus meet. So I'm back to raw. It's easy to find four guys to bench heavy with you. Almost impossible to find four guys and a monolift to squat heavy with you.
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I have trouble with both ATM.
 
SweetLou321 said:
I have trouble with both ATM.
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Well we have had as many as ten show up for bench day. It's been a standing appointment for almost two years. But everyone does their own thing for lower body. Obviously my lower body numbers are 100% drugs and genetics, because nobody wants to train lower with me.
 
Volume bench day. I was so not ready lol.

Bench (60s between sets)
275X2x6
275X4
245X6,5

Larsen/Spoto presses
225x5 pecs too damn pumped
Switch to thumb from smooth
225x6

Lou's DB press complex
55x12 OH
55x12 30 degrees
55X12 decline
And repeat

Ring pullups (dead hang)
6x3

Chest supported row
70x2x15

Shoulders feel great. Benches absolutely flew, I just couldn't keep up the pace.

Going to probably do 1 board 5x3 on Saturday with a couple heavy singles. I think I'll keep my volume bench day and heavy bench day, and strive for overhead volume on both of those days. The biceps tendon tempering had my descent at top velocity today. Never been this fast. The extra love for the pecs while tempering may have opened me up to my volume-inhibiting pump. I'll ramp it up. Just prepping for a cycle of cube predator at this point. Maybe I should dive right into it with a guaranteed training max.
 
herderdude said:
Volume bench day. I was so not ready lol.

Bench (60s between sets)
275X2x6
275X4
245X6,5

Larsen/Spoto presses
225x5 pecs too damn pumped
Switch to thumb from smooth
225x6

Lou's DB press complex
55x12 OH
55x12 30 degrees
55X12 decline
And repeat

Ring pullups (dead hang)
6x3

Chest supported row
70x2x15

Shoulders feel great. Benches absolutely flew, I just couldn't keep up the pace.

Going to probably do 1 board 5x3 on Saturday with a couple heavy singles. I think I'll keep my volume bench day and heavy bench day, and strive for overhead volume on both of those days. The biceps tendon tempering had my descent at top velocity today. Never been this fast. The extra love for the pecs while tempering may have opened me up to my volume-inhibiting pump. I'll ramp it up. Just prepping for a cycle of cube predator at this point. Maybe I should dive right into it with a guaranteed training max.
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Idk if you've tried the predator, but it was a blast. And I strained my pec on week 9 - you'll be doing a ton of AMRAP sets on the predator; just remember to make them all clean reps. This was my folly and it ended the program for me. But I beat my PR in training on week 6, which was awesome, and it was fun (albeit long sessions). Ran Kingpin for squat and dead alongside it.
 
Hyde said:
Idk if you've tried the predator, but it was a blast. And I strained my pec on week 9 - you'll be doing a ton of AMRAP sets on the predator; just remember to make them all clean reps. This was my folly and it ended the program for me. But I beat my PR in training on week 6, which was awesome, and it was fun (albeit long sessions). Ran Kingpin for squat and dead alongside it.
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Predator got me my first four wheel raw bench, seven weeks AFTER a pec strain. When I did it in the past I would either cut sets of dumbbell pressing when my pec had had enough or scaled it back to very light dumbbells for 15-20 reps. I keep my form pretty well through bench rep-outs, and even though it says AMRAP I am not the least bit afraid to rack the weight with 1, 2, 3 reps in the tank. I'm the opposite of a "Stimulate don't annihilate" guy, but I don't see the point of missing on a rep-out. Its not the Combine.
 
herderdude said:
Predator got me my first four wheel raw bench, seven weeks AFTER a pec strain. When I did it in the past I would either cut sets of dumbbell pressing when my pec had had enough or scaled it back to very light dumbbells for 15-20 reps. I keep my form pretty well through bench rep-outs, and even though it says AMRAP I am not the least bit afraid to rack the weight with 1, 2, 3 reps in the tank. I'm the opposite of a "Stimulate don't annihilate" guy, but I don't see the point of missing on a rep-out. Its not the Combine.
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I combined that sh!t lol

Because 175x20 was worth a pec strain instead of 175x17....? Oh well I learned a lesson
 
"nobody wants to train lower with me"

Because no one wants to put in the work. Your deadlift days are scary, man.

Bottom line I don't care how hard you push your upper body, it's never that bad. Lower is another story.
 
herderdude said:
Predator got me my first four wheel raw bench, seven weeks AFTER a pec strain. When I did it in the past I would either cut sets of dumbbell pressing when my pec had had enough or scaled it back to very light dumbbells for 15-20 reps. I keep my form pretty well through bench rep-outs, and even though it says AMRAP I am not the least bit afraid to rack the weight with 1, 2, 3 reps in the tank. I'm the opposite of a "Stimulate don't annihilate" guy, but I don't see the point of missing on a rep-out. Its not the Combine.
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I'd love to read over cube predator. Not gonna spend money on it tho. Seems brutal.
 
Deadlift day

Warm up beltless against bands from 3/4" deficit
425x1 bands and deficit
Add belt, remove deficit
515X1
425X9 singles in 4min
475X3 singles
Add 3" blocks
475X5

Front squat
Work up
365 no belt, likely a PR
405X1 definite PR
Add short mini around knees and oly shoes
315X6, 9 PR

Messed around with all kinds of pullaparts, probably 12 sets of 10 each with a little different twist.

515 was a little tough. It will take a little time to get it all back. Made good strides in feel for what I need to do by the end of my pulls from the floor. Did one set of black work and decided that was enough. I'm going to work higher reps on front squats to build some quads and speed off of the floor. Was even thinking of going back to narrow stance front or SSB speed squats to a low box before my pulls, since it worked so well last time.
 
Lilliebridge squatted 1003 on his second and 1025 on his third. Curious as to what kind of total we'll see today.
 
OHP day

Band routine
Klokov presses 45x2x15
Mace swings 10 each way

Axle
165X3x6
175X6
185X5, 1 push press
215X2 juuuuust missed #3, still a PR
215x3 push press
95X2x12 Klokov

Jacked up a trap muscle on that grind for #3 while I was fishing for a better leverage at my sticking point. I spent a considerable amount of time trying to loosen it up.

Swiss bar incline press
205X4x8

Ring pull ups
3X5

Btn lat pulldowns
3x12

Facepulls
5X10

And done. Amazed at my pressing power. My grip was really close on the axle and that made a big difference in power. No markings on it but if I had to guess I'd say pointer finger on the smooth. That's a good sign for things to come, now I just need to keep training OHP to push up that bench. Prolly will do log next week.
 
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