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

SweetLou321 said:
Cws argues once a week on bench and every 2 weeks on squat is about the max he would recommend for overload work like reverse bands/slingshot.
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And only in a peaking blocks.

But as far as the slingshot I'd disagree. Doing some submaximal reps with it, isn't taxing imo. One of the very few topics I stray from my main man CWS.
 
liftandswim said:
And only in a peaking blocks.

But as far as the slingshot I'd disagree. Doing some submaximal reps with it, isn't taxing imo. One of the very few topics I stray from my main man CWS.
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I was only adding another argument to the mix. I also don't think submax would be to taxing. Would depend on your fitness.
 
Heavy ass bench

Work up
315X3 raw
405X3 Maddog
455x1 1 board
475x2 two board
Jack
585X1 2 board
605X2 2 board

CG two board (extreme fat grip)
315X2x6

Swiss incline
175X3x12

DB flat press
80X3x15 good sign

High pulley rows, upper back death, all that.

605 Was crushing. First time in awhile I felt like my cns was hit. I finally understand how hard I have to leg drive up against st the shirt to succeed. Its not even remotely the same as My Rage X single ply.
 
SweetLou321 said:
How you like the shirt?
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It's gnarly brother. 1000x better than that F6. The fit is glovely. Especially since I was 247 today. If I'm that fat, I Jack the shirt, and get it right on the way down, its 617 right this minute.
 
Went in yesterday morning/afternoon and hit a few sets of 5 in briefs for each lift.

405 box squats, 435 2" block pulls. Had brews the night before and didn't feel like being my usual harbinger of iron destruction self. It was a day where I punched the clock. No Big deal either way, always fun to bro out with the gang.

Having moderate intensity and low volume with focus under the bar (as always) will only reinforce good habits. I'll get back to punishing myself and the weights (though I always seem to be the one that's worse for wear) after I return from Maryland on the 30th. Heading to SC shortly after the new year.
 
Haven't been able to train all week. The Military Bowl was awesome. I jacked up my sleep driving back through the night. Hopefully able to wake up in time to bench tomorrow.
 
Bench day today

Work up
275+40Chn x3
225+80 x3
225+100 x3
225+120 x3
225+140 x3
+160 x3
275 +160 miss
315 +160 slingshot x3

Pretty awesome stuff. I didn't set my shoulders well with 275, so it hurt and I was tentative.

Hoff presses x4

KB rows
100X5x12

Pushdowns

Pulldowns

Done. I got my elbows worked up on Tuesday. It was ridiculous how good they felt. Like they'd never hurt on bench day before.
 
So... this happened in front of my face:

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Over 3x bodyweight for a paused triple?
 
So, I squatted today.

Duffin warm-up x2

Start against choked light band (60 top, 30 bottom)
Work up
455X1 belt
545X1 wraps
Remove down bands
585x1 little tough, not horrible
Add rev light
635x1
Walk out and hold (no belt, no wraps)
675X 10 seconds

Fronts
315X2x5
365X4

225# thruster

Bunch of clean grip snatches with 135

BSS 2x12

Band seated hamstring curls 2x50

Felt incredibly strong on my way up, but once in the wraps I just wasn't all the way there. Still hit good numbers, so I'll take it. Everybody said it was fast and smooth. Felt slow but smooth. We'll continue to improve. Worked hard on assistance too, so that pleases me.
 
Herder: I find myself absolutely sucking out of the hole lately. Any suggestions? All I can think is to squat against minis. I don't wanna go to wraps so not like I can just bandaid it with that.
 
Hyde said:
Herder: I find myself absolutely sucking out of the hole lately. Any suggestions? All I can think is to squat against minis. I don't wanna go to wraps so not like I can just bandaid it with that.
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Well the squat is unique in that everyone is stuck in the same place just due to leverage. You might want to play with some new style adjustments and see if you can find one that works better for you. Pauses will help you find better positioning in the hole as well.
 
Huge squat Herder.
 
Recovery day. Didn't do as much lower fun stuff as I wanted, but I did temper full body and floss my elbows and shoulders. Helped the old man of the crew into his new gangster ass super katana. He upgraded the model and went down one size. We should get him to 600 in 7 or 20 weeks, however long it takes him to get good in it.
 
Looks like broski got after those weights after not being able to train for a couple days. Lol. Nice work dude!
 
Super strong work!!!
 
Speed bench

Axle, minis, and 40# chain
165X9x3
255X1

Hoff press axle against minis x4

Arnold presses
55X4x15

High pulley rows
Stack x4x25

Rear delt destroyer x2

Band pullaparts x75

Short on time so I banged out assistance. Still brought it on bench. That 255+bands and chains was heavy as ****.
 
Squats and pulls tonight. Been a minute on deadlifts, I'm thinking get about 15-18 working squats in and then volume with a fatigue single or two on pulls.
 
Squat variant:

High bar 12" box
315X4x5

Comp pull
425x8 singles
515X1
585X1

Deficit
515X3 PR
425X3

High pulley rows
3X20

Rev hyper
250X3x15

Got dirty on my last pull of the big triple. I just wanted that PR. Hip was buggy, but I was strong. Had to loosen my belt for pulls, the weight moved much better after I did. I could barely buckle it on the old setting. Weight is 243, natty PR.
 
That post-holiday belt loosening... Awesome PR man.
 
Did the super d post squat stuff. Made my hip feel excellent, just like it did last time I did it over a month ago. I shouldn't have gotten out of the habit, used to do it twice a week and I could squat wider with happier hips.
 
Sounds like i need to do that. Too bad i squat every other day now. I'll have to remember that.
 
jswain34 said:
Sounds like i need to do that. Too bad i squat every other day now. I'll have to remember that.
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Definitely something to remember. I wouldn't do it the day before squatting, though. Maybe when you get your gym time trimmed down, throw it in at the end.
Hyde said:
Nice evening! What kind of deficit? I always just stand on a 45 plate
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I stood on a 35# bumper. So roughly a 45# metal. That's all the more I'd do, otherwise I just quad it up and then can't lock it out. Its too different. Thought about doing blocks but it's easier to slide a plate under a bar than to slide a block under 5 plates lol.
 
Bench night in replacement of tomorrow

Work up
305X5
275X2x6
Reactive slingshot, long-ish pause
305X6

DB presses
45X4x25

JM presses
155x3x12

DB rows
120X4x8

Pull ups
Five triples

TRX rows
100

Band Pushdowns
100

Dips
4X8 been a long while.

Pec was a little buggy, so I dropped the weight down and then used the slingshot. All was well. Got lots of volume.
 
Meet day for some friends. My gym had both male and female best lifters. I wrapped four lifters, including a 590 at 148. He went for the all time world record of 640, but the bar rolled on him.

We were going to take a 605-615, but the Westside guys judging talked me into calling for the big big record. The mentality of those guys can't be explained.

Oh! And I bull****ted with Louie for about ten minutes watching Jake Norman go in the warm-up room.
 
Lower day

Work up with double choked lights
455X1 No wraps
545X3 wraps (PR)
610X2 (PR)

Deadlift (beltless, power bar)
385X9 in four minutes

Sumo shrug DOH (meadows style) /BB row
245x3x12/12

Light band hammy curl
50 prone, 50 seated

Strength is great. Doubles are over. Time to work attempts and reverse bands. Lets see 1700.
 
herderdude said:
Lower day

Work up with double choked lights
455X1 No wraps
545X3 wraps (PR)
610X2 (PR)

Deadlift (beltless, power bar)
385X9 in four minutes

Sumo shrug DOH (meadows style) /BB row
245x3x12/12

Light band hammy curl
50 prone, 50 seated

Strength is great. Doubles are over. Time to work attempts and reverse bands. Lets see 1700.
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Did you do those sets with the bands on top?
 
[video]https://youtu.be/AkMXczLR3rw[/video]
 
Ugly as sin, but completed. I need to find the right groove to initiate the lift. Sometimes its too much break at the knee, sometimes I reach back too far with my ass.
 
ME bench

Warm up
Band Pushdowns x105
DB press 45x2x25

Work up
315X3
365x2 two board
405X1 reactive slingshot full range

Light band seated neutral OHP
155X3x10

DB press
40X2x20

Overhead band Pushdowns
3X15

Lat pulldowns
3x12

Facepull
3X15

Pullaparts
3x10

Done. Gonna wear protection and do partial ROM like this to protect myself and try to come into the meet healthy. Feel strong, but not safe just yet.
 
What's the light band seated neutral ohp. Is it reverse banded, and how do you take a neutral grip unless it's a log or Swiss bar
 
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