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

Yeah idk. 99% of people don't understand the usefulness of it though, and think all you can do is half crunches on it lol.
 
Yo, posted something in my log that I could use the collective experience in here to figure out.

Looking to get some more equipment for my gym, just wanting some advice on what all to look for.
 
jimbuick said:
Yo, posted something in my log that I could use the collective experience in here to figure out.

Looking to get some more equipment for my gym, just wanting some advice on what all to look for.
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I'll take a look.

Short time volume bench day.

Work up with 80# chain
185x10
205X10
225x9
Add 60# more chain
185x8
60# more
135x4
95X12

Bamboo bench
88X3x12

Pushdowns, pullaparts, facepulls and high pulley rows

Rev Hyper
320X3x8 that was enough for today.

Done. Good day. Brought rep #10 down on my 225 and chain set, but thought better of it. Chain wasn't quite unloaded at the bottom, wasn't quite the full weight at the top. I'll do a heavier volume day Saturday. Like 80% or so. One board, slingshot, maybe 40-60# of chain. Maybe no board or slingshot. We'll see. Hit my pec hard today, so I should rest it.
 
Got sick on Tuesday night and stayed pretty fcked up until this morning. Didn't train until yesterday, managed a 545 one board and lots of assistance. Pec is pretty sore, gonna need to rest that. Tried to pull heavy today to see if I should enter a push/pull in Canton on the 12th. Did not go well. Ah well.

Headed to SC on Tuesday. Will be there until Sunday. Hope to get some stuff straightened up while I'm down there. I'm pretty well spun out in the infield at this point.
 
herderdude said:
Got sick on Tuesday night and stayed pretty fcked up until this morning. Didn't train until yesterday, managed a 545 one board and lots of assistance. Pec is pretty sore, gonna need to rest that. Tried to pull heavy today to see if I should enter a push/pull in Canton on the 12th. Did not go well. Ah well.

Headed to SC on Tuesday. Will be there until Sunday. Hope to get some stuff straightened up while I'm down there. I'm pretty well spun out in the infield at this point.
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I was hoping to see u at lexen in Columbus this weekend
 
Duramaxhd said:
I was hoping to see u at lexen in Columbus this weekend
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Bummed I'm missing it, bud. That was my second full power meet back in 2013. I know Casey is going to be there, though he won't be going huge on the day. My friend Crystal might be spectating as well.
 
ME squat day

Bat hang
Temper IT
Chiropractic adjustment

Buffalo bar to box
Work up
475x2 raw (PR)
475+40 chain x2
515+40 x2
515+80 x2
515+120 X2
565+120 x1
605+120 x1

GHR +20x3x8
Rev hyper 420x3x8

14 months ago I hit 605 straight weight off of a box for a buffalo PR. This was fantastic. The adjustment fixed me right up. Squatting was so easy today, everything worked correctly. Big win today, the struggle with being banged up was getting to me.
 
liftandswim said:
DAMN!
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Thanks, Ian. Nice to know I haven't been spinning my wheels of late. Bodes well for the future.

PS gentlemen I saw a guy squat 515 on the duffalo against two blues and a green with 120# weight releasers. Then a long hold at the top. It was fckin bonkers. 1035+ at the unrack in briefs alone.
 
liftandswim said:
That's your signature move, isn't it? Train hard, but listen to your body and have fun. Then boom...big weights
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Effort over time, man. I'ma write an ebook on the Herder method. It's gonna be like four pages. Work hard, work on form, work on speed, and be patient.
 
Damn bald kneecaps and just briefs and a belt! I thought for sure you were in suit bottoms or wraps at least when I was reading the session til I saw the vid. Badass man!!!
 
Thanks guys! Yeah not a lot of neoprene needed in the south, Hyde. It was 75 yesterday.
 
jimbuick said:
It was 60 or so today down here, 75 would've been nicer IMO.
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You seem to get a wide range of temperature but not very extreme in either direction, is that so?
 
Bench

Bowtie and pec stab

Fat bar bench
185x3x5
205X2x5
225X2x5
245x5
275X6
295x5
315X2

So I didn't realize my fat bar was hollow until my last set. I thought I was having my best bench day since June. This load was for the best after being sore on Saturday.

Incline set: Fly/ext/press
35X4x12/12/12

Good stuff. Its really amazing how easy the fatbells are on the elbow joint for extensions. I don't get it, but I like it.

McGill chins
18

Lat pulldowns, high band rows for very high reps, triceps ext for high reps, Shoulderok. Done.

Liked the feel of the shoulderok versus a mace. I'll try the duffalo tomorrow. Its significantly more bent than a buffalo, seems to act like a cambered bar on your back. They say it takes a bit to get accustomed to, figuring out where to put your hands and such.
 
herderdude said:
You seem to get a wide range of temperature but not very extreme in either direction, is that so?
Click to expand...

It can get real hot in the summer (mid 100s with added humidity), but it doesn't typically last too long like that.

It really does vary a ton, even in the same week. I don't know that I've ever seen it get much colder than 30 or so.
 
jimbuick said:
So, if you were building a lifting platform would you use polyurethane on the top or no?
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I would think not, it could be become slippery.

What would you use poly for on an indoor platform anyway?
 
jimbuick said:
So, if you were building a lifting platform would you use polyurethane on the top or no?
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I hadn't ever finished the wood on my own. I just bunch the stall mats where I'm lifting. You could make it the same as a powerlifting platform and carpet it. Or just use mats.
 
Crazy squat day

Duffin warmup

Comp squat
Work up
455x2 beltless
495x1 belt
525X1 belt PR
545X1 Light wrap. Didn't drive back into the bar.
405x8 belt PR
5Min
405x9 belt PR again

GMs
225x3x8

BSS
2X12

Cooked. Legs are still shaking. First warm-up set went off at 8:55, last squat done at 9:30. Didn't have a lot of time, but those two murder sets at 405 took care of any time constraint worries. Previous bests were 515 belt only, 405x2x8 in a light wrap, and 405x6 without wraps. The stuff I've been doing for work capacity and conditioning seems to be working, so I'm going to spool up the weight a little and keep hammering volume and pacing for a few more weeks to see if we don't get any better at it. The reset of my hip and back should make the weight home much easier.
 
Sean1332 said:
Strong reppin, my man
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Thank you, sir. It's especially good for me, considering how much I detest this rep range and how bad I am at it. I don't think it's the best indicator that my 1RM is improved, but I'm getting better at something.
 
herderdude said:
Thank you, sir. It's especially good for me, considering how much I detest this rep range and how bad I am at it. I don't think it's the best indicator that my 1RM is improved, but I'm getting better at something.
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Volume leads to work capacity, this leads to being able to do more in a strength range, which leads to a better 1rm down the road. There is deff some correlation, maybe not in one set but the total work being done and being able to handle more and more.
 
SweetLou321 said:
Volume leads to work capacity, this leads to being able to do more in a strength range, which leads to a better 1rm down the road. There is deff some correlation, maybe not in one set but the total work being done and being able to handle more and more.
Click to expand...

You're right. Its more of a long term type thing. As opposed to a new best triple or best 5. I think in a month or two I'm going to start doing some 3-5s in wraps and see if we can get crazy. And I gotta get a meet in mind soon as well.
 
Bench day hybrid heavy with some volume

Bowtie and pec stab

Bench against doubled minis
Work up
275X2
295X1
305X1
185X3x5, 185x11

Fat bar pull ups
16

Cable Pushdowns x100

TRX extensions
4x12

Low pulley rows
3X12

Surprised myself with the strength. Only 30# off of my best mini bench, and this was done with a pec sparing grip.
 
Man, those squats. I couldn't imagine that much volume over 35 minutes.
 
So last night I went in to try to do some lower. Too sore. So I did wobble bench, wobble shoulder presses, seated shoulder presses, wobble French presses, and some upper back. Spent 15 minutes under the x wife as well. I need to spend at least that much time under it each day I'm in the gym..
 
Holy shet Brandon Lilly just PRed on deadlifts. 825. Gtfoh.
 
I'm not surprised. At least not pulling, as soon as he was up walking and pulling I knew he'd at least be push/pulling again. He was walking within like a month and very soon after killing bench.
 
Hyde said:
I'm not surprised. At least not pulling, as soon as he was up walking and pulling I knew he'd at least be push/pulling again. He was walking within like a month and very soon after killing bench.
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The 700# pulls a few months after boggled me right off the bat. This most recent pull had a lot more leg drive than his post surgery pulls, which is encouraging for his squat as well. Even if he never squats in a meet again. I really am still blown away.
 
Speed squat, heavy pulls

Box squat against doubled minis and 140# chain
Work up
225X3x2
275X1 not speed
Briefs
225X2x2 tough to hit the box
275x2x2
295X2x2

I hate walking out with bands, but I did it today. That was the hardest part. Really liking my new narrower stance both in and out of gear. Just more natural for me. I figure Donnie and Brian Carroll still squat big just outside of shoulder width, so I'm not screwed by not going wider. Just need a stronger back.

TPB pulls
Sumo
Work up
365X3x3
405x2x1
455X1
475X1
Conventional, remove belt
495X1

Beltless power bar pulls. That sucked. I may try to so that once a week to build up, because getting that thing moving was God awful. If I can get better at that, I'll be popping weight off of the floor in a belt with a deadlift bar.

GHR 3x8

Rev hyper 270x3x10

Done. Handling Saturday, leaving for Canton tomorrow. Two guys benching and one of the benchers is pulling. Gonna be fun. Might try to get in and pull. Might not.
 
Read Lilly's blog and he said he has a final knee surgery supposedly soon (he's had 10) and that should allow him to jump, run, walk without a limp and squat again properly.
 
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