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

love2liftkat said:
So true! That's what happens to me too! Then I get really lightheaded and dizzy!

Awesome work as always herder!! Your strength always amazed me!
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Thanks, Kat! You keep working toward my strength and I'll try to get up to your volume.

Predator Light Bench day

305x4x3
325X4
205X26
225x10

CGBP
235X2x8

Incline DB Press
80x12
100X10
115x6,5

Skullcrushers against mini band
Work up to 65x2x6, plus JMs and CG

Arnold Press
60x4x12

DB Row
115x4x12

Pec Deck
4x12

TRX Facepulls
3x10

Poundstone Curls
Barx4x30 two overhand, two underhand

Pressing in all forms felt light and smooth today. RPE of 8 on that 325. Possibly 7, can't remember, it was a long time ago. Wore down toward the end today even with a carb drink. Gonna bring an actual halftime meal next time.
 
Sheesh, can that be my light bench?! looking amazeballs as always! ️
 
A banana and some gummies between later sets can really keep you going. Buddy does a really long session on Saturdays and that's his go-to. Some potassium and pretty instant energy for the last hour or so.
 
SweetLou321 said:
I personally enjoy about 20g and 40g for the really long sessions. I also eat 100g 2 hrs pre training too.
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Only that much? Dang. I think we're gonna have to face facts, that session was long and I'm not in great shape. Lol. No blaming carbs on that.
 
I'm some what similar to lou. 2 scoops Gatorade powder intra which is 46 g. And usually about 50-100 g total crab pre, something like a bagel and banana or a couple chewy bars.
 
Yep, me too. I can't squat or deadlift without Gatorade on deck. I've left the gym and went to a gas station to pick up some the day I forgot my water bottle. It's that serious lol
 
Needed to squat away some demons tonight. Mission accomplished.

Airplanes and BSS
Worked up to three plates with a short mini around knees.

405x1.5 bottom end drive
455X1 mid bar, bar rolled, squat was high
Move rack down one, add overkill wraps
475X1
525X1 shaky descent, cut high
565X1F bar whipped too much on rep 2

So I tuned some stuff in tonight. Moved my grip out to the collars and finally was able to achieve proper back tightness. Switched back into Oly shoes to gain depth. Wore a soft T shirt today, cheap bar wanted to roll and slide. First rep with 565 was so easy I went for #2 but the bar never settled and I couldn't control it. While it sounds bad on paper with misses and stuff cut high, I received a tremendous confidence boost today and feel I'm on track for what I want in four weeks. I now know how important core strength is on squats, too. I did a few sets of Dragon flags yesterday and the soreness made control tough. I'm going to double down on abs to try to give a quick boost and then continue in the off-season. You guys can see from my log that I'm a notorious ab-skipper. But seriously, I've never hit such a squat as I did with 565, not that I can remember.
 
And video to prove I'm a fast or miss lifter. Looks like I lost my arch

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jimbuick said:
Looks like you reached a little too far back on the second rep.
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That's a good point. That's what I was working toward correcting today, but on that rep I reverted and reached instead of trying to drive straight down.
 
Predator heavy bench day

Full warm up
Bands
Tempering
Mace
Band Pushdowns 2x15
DB press 50x2x15

Work up +40 chain
185X8
225x6
265X5
Drop chain
305X3
315x3x3
345X3 RPE 8
Add reactive
405X1
Drop reactive
255x15.12

DB Neutral flat press
80X10
90X10
100X8
115X6

Incline CGBP
235X3x3

DB French Press
4X15

Lat Pulldowns
4X15

OHP
95x4x12 Lol So light yet So hard.

Mace Work

And done. Pressing continues to improve. I'm finally feeling on track. Pulls tomorrow, off Tuesday.
 
Deadlift day

Temper my face off

Work up
495x5x1
545X3x1

GHR
3X6

Leg Press
4x15 two sets narrow, two sets wide

KB Swings
71X2x20

Ab Wheel
2X8

Pulls weren't great today. Such is having four lower body days last week. I need to push a little as its close to meet time anyway. Next week I'll work quickly to 575 for a single and the week after I'll work quickly to 545 for a single and call it good. Technique didn't feel bad today, just felt slow and labored. Probably didn't look slow either but feel has always been an important indicator to my deadlift.
 
What are you shooting for on deadlift at the meet? I ask because I pulled 485x1 then 3 singles at 545 like you Saturday (my openerish), then block work up to 475+80 chain x3 for my overreach 20ish days out. Form was sloppy - pulled with a lot of back on the first and second reps and when I sat back more and used my legs right for the 3rd single it was slow as molasses. Anyway, all this reeeeeally took it out of me - you think 600 is on the table? Pulled 540, 573 & 578 at last comp in March.
 
Hyde said:
What are you shooting for on deadlift at the meet? I ask because I pulled 485x1 then 3 singles at 545 like you Saturday (my openerish), then block work up to 475+80 chain x3 for my overreach 20ish days out. Form was sloppy - pulled with a lot of back on the first and second reps and when I sat back more and used my legs right for the 3rd single it was slow as molasses. Anyway, all this reeeeeally took it out of me - you think 600 is on the table? Pulled 540, 573 & 578 at last comp in March.
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Oh yeah, dude. I wouldn't say that anything less than 600 would be a disappointment, but it kinda would. Hard to predict since I haven't done a full meet in over a year. None of the singles were grinders, they just weren't as good as 545 usually feels for me. I probably could've pulled 545 tonight if I had to. I'm pretty confident that if I don't miss any squats or worse yet have a horrible grinder on squats, then 601-611 should be there. Probably will go for 578ish on my second.
 
herderdude said:
Oh yeah, dude. I wouldn't say that anything less than 600 would be a disappointment, but it kinda would. Hard to predict since I haven't done a full meet in over a year. None of the singles were grinders, they just weren't as good as 545 usually feels for me. I probably could've pulled 545 tonight if I had to. I'm pretty confident that if I don't miss any squats or worse yet have a horrible grinder on squats, then 601-611 should be there. Probably will go for 578ish on my second.
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Alright thanks. I've got a buddy getting ready for USPA Nationals in July and he's doing the same SPF meet as me on June 20th as a tester, and he's definitely gonna pull 6 this time - he's lifting more volume at the same weights, easier, than I am this training cycle, and I'd really like to pull my first 6 when he does so I can save some face lol. I guess I'll see how 570 on my 2nd goes, but I'd really like to hit 6.
 
Hyde said:
Alright thanks. I've got a buddy getting ready for USPA Nationals in July and he's doing the same SPF meet as me on June 20th as a tester, and he's definitely gonna pull 6 this time - he's lifting more volume at the same weights, easier, than I am this training cycle, and I'd really like to pull my first 6 when he does so I can save some face lol. I guess I'll see how 570 on my 2nd goes, but I'd really like to hit 6.
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I pulled 6 in December, if you can wade through all of the discussion and derailments you might find some insight. SSB narrow low box squat with chains was a biggie.
 
Benched today. Through some mishap we repeated Week 3 heavy day on Cube Predator. Kiss my gains goodbye!

Extensive warmup
305X3x3
315x2x3
365x1 fast and easy. Finally.
Add reactive
405X2
265X12,8

DB flat presses
115X3x7 7 reps is a PR in DB presses. Instagram showed me I was sandbagging my DB presses.

Incline
255x3x3 pretty sure it's a volume PR

French Presses
30X4x12

Lat Pulldowns

OHP
95X3x10 done one and a half rep style. Pretty much hydraulic. They flew but I couldn't have done my sets with 100lbs.

DB curls
45X6/40x6/35x6/30x5/25x3 No more contraction after all those reps.

And done. Happy with the progress so far. Going to continue to get better from here. Extremely heavy squats tomorrow. Opener, second with or without reverse bands, 625 or so with reverse bands.
 
Heavy squat day

Little tempering, airplanes, bunch of sets with the bar.
Work up
475X1 Good
515X1 high
545X1 high
585X1 excellent speed and depth.

Didn't have a lot of time to mobilize today, but my main depth issues were being tentative on the descent and not leg curling down. That was my only cue for 585 and everything got ironed out at once. Planned on a reverse band lift after that, but walking out is so hard when the rack is where my hands are. Can't get my back tight, can't move my hands in further. Luckily the rack can go in at the meet, so I'll be fine. Everything will be much easier. Used the TPB today and all descents were smoother. No reason for me not to go down with conviction.
 
June 27, three weeks out. Two heavy pulls, two heavy squats, and whatever Lilly has planned for me on bench.
 
RegisterJr said:
Can you post it on here?
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Super D Shoulder Routine: Invalid Link Removed

It's a little out of date, but it gets the job done. I've been doing it on 99% of upper days since March of last year.
 
Cube Predator Light Bench day

Work up
315X4x3
225X12,10
CGBP
245X2x7

Incline Dumbbell
70X12
80x10
90x8
105X6

Skullcrushers (15deg incline)
12,10,8.6,5 increasing weight (ended up at 95lbs)

Arnold Press
4X12

Pec Deck
Quad drop set

Short on time, didn't get any prep work in. Worked on a crap bench and a bar with incorrect ring placement. Still hit my reps. Next time will be better. I had nothing in me for assistance today, that's alright too. I'll settle right in on good equipment with good prep.
 
Cube Predator is what again? After Cube 365?
 
NomZ said:
Cube Predator is what again? After Cube 365?
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Yeah, six week bench cycle you can find for free on JTS. Tons of assistance volume, and each session there's a few AMRAP sets at a lighter weight than your working sets.
 
herderdude said:
Yeah, six week bench cycle you can find for free on JTS. Tons of assistance volume, and each session there's a few AMRAP sets at a lighter weight than your working sets.
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Hmm might have to run that now.
 
Deadlift day
Work up
515x2x1
565X1

100 band leg curls

Try to extricate the knot from hell from my scapula.

Done.

Need to be tighter when I pull in the meet So it can be more quads and less hams. But everything moved well and there were no major breakdowns. 545 pull on Saturday and that's it for deadlifts. 555 squat on Wednesday, and whatever Cube wants me to do for bench. Getting close to go time.
 
Here ya go, swim. This is the damage from a minor tear or a strain, brought to light from home Graston. On the bright side, It feels brand new. But that was a world of pain.

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liftandswim said:
Oh good lord. And that's minor?
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Didn't have any blood come to the surface when the injuries occurred and I was able to move through most of my normal ROM, albeit with some pretty good pain. So yeah, minor. Edit: and as Lou mentioned, it was muscle instead of tendon.
Muscle: 6 weeks
Tendon: over 6 months

That's just what it looks like when you let your brother jam a tablespoon in there as hard as he dares and move about in a scraping fashion.
 
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