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

napalm said:
nice benching herder, i'm gonna have to get a slingshot. a few guys at db have one...
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Definitely have to get one! The red one would be your best bet, it'll be good for some overload on raw days and a good tool to have for warming up into your shirt, I noticed at one of the meets I did that these guys were going up to a pretty big number raw, then slingshotting with the black one, then shirted up to boards.
 
My pecs, tris, upper back, and lower body are crushed.
 
herderdude said:
Definitely have to get one! The red one would be your best bet, it'll be good for some overload on raw days and a good tool to have for warming up into your shirt, I noticed at one of the meets I did that these guys were going up to a pretty big number raw, then slingshotting with the black one, then shirted up to boards.
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I've seen this myself.
 
Rodja said:
I've seen this myself.
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Made sense to me, you know? We had a few opening in the 5s and 6s, and I've noticed that a lot of good shirted benchers don't push their full range raw bench at all, so there's going to be a decent-sized gap.
 
For you uploaders with music:

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Rep Deadlift. Kill me now.

Sumo
315x12
315x9
365x7

Add blocks

365x5
405x5

Conventional 1" Deficit (oly shoes. That sucks.)
365x10
405x8

GHR (back end elevated 6")
BWx8,8,7

Moved the pin one step closer today and the elevated back end changed the dynamic some. Excellent stuff.

SSB Spud Suspended GM (sumo)
135x10
185x6
(Conventional)
185x6

Tough.

And done. That's all I needed. Tough stuff. LOTTA repping. I like repping sumo much more better than repping conventional.
 
Man, you got some series workload capacity. I felt like dying yesterday and I read your log...love the work ethic man!


Edit: ****, serious! Haha Cincy quoted too fast!
 
Thanks, guys. I just do Cube Kingpin and then the assistance that will help me the most. It ends up being a lot of work. I do everything I can until I can't, and then I go home. Like yesterday after all that pressing, I went to do my scheduled incline pressing, but it felt like my tits were gonna rip off, so I called it and did back.
 
Sean1332 said:
You're a machine

I ninja edited the post from beast to machine. A beast is mortal. A machine doesn't die.
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Oh, I saw the pre-edit! I haven't died yet. Couple times it was close, but not yet! I'm liking how I feel. Need to keep picking up the pace. And I need to squat, I haven't done it in almost two weeks and it makes me feel like a curl bro jackass. Maybe I'll go ballz out on squats on Sunday or Monday. I still wanna know what my wrapped max is when I'm fresh.
 
Announced today that XPC Semis will be in early October in Howell, Michigan. napalm you had best be there for that one.
 
napalm said:
Lol, that's klan country up there, no bullshyt either! it's about an hour northwest from me.

Just lemme know the date, I'll be there...
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Whaaat!? That doesn't even make any sense to me. I'll definitely let you know. Now I just have to qualify!
 
herderdude said:
Rep Deadlift. Kill me now.

Sumo
315x12
315x9
365x7

Add blocks

365x5
405x5

Conventional 1" Deficit (oly shoes. That sucks.)
365x10
405x8

GHR (back end elevated 6")
BWx8,8,7

Moved the pin one step closer today and the elevated back end changed the dynamic some. Excellent stuff.

SSB Spud Suspended GM (sumo)
135x10
185x6
(Conventional)
185x6

Tough.

And done. That's all I needed. Tough stuff. LOTTA repping. I like repping sumo much more better than repping conventional.
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Lovin' that one^ Herdster
You'll might even sleep pretty good and wake up hungry
 
I didn't realize you goons were all racist out there in the midwest. I thought you folk just tended to your corn and soybeans and tried to avoid dust storms.
 
herderdude said:
I didn't realize you goons were all racist out there in the midwest. I thought you folk just tended to your corn and soybeans and tried to avoid dust storms.
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Nothing but plains out that way. Like a desert with vegetation. Nothing to see either. Why you think they had to pay Louis and Clark to go explore?
 
herderdude said:
I didn't realize you goons were all racist out there in the midwest. I thought you folk just tended to your corn and soybeans and tried to avoid dust storms.
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detroit and se michigan isn't exactly known for race relations.

we've had riots...
 
Heavy Squats

Comp Squat
365x4x2
405x4 No no rep PR
455x1
Add belt and 2m wraps
480x1 HORRIBLE. I just lost tightness, knees crushed forward, ass shot back, really bad grinder

Remove Wraps, add 2s pause
405x1 pause PR
Remove Belt, 5s pause
315x2x3
10s pause
335x1

GMs
275x3 back had had enough

GHR
BW x2x8
+chain x7 drop 4

Pullups
3x8

Lot of stuff going on. I really need to tighten up in the hole, I'm too loose altogether. Been doing GMs religiously, but I need that specific tightness in the hole. Vids in awhile.
 
Still some solid ass work bro. I know you're a perfectionist, but I still see some PR's in that workout.

You know what to do.
 
meh, no big deal on the 480, it happens. sometimes it's good have to grind one out every once in a while. keeps you honest.

nice ghr's w a chain, i need to start utilizing that piece of equipment. maybe tuesday, it's assistance day...
 
Thanks guys, you're right. It was good to feel my oats. I'll upload it and show you what I mean. It was goofy as hell. Funny how bad I got at squatting in wraps.

Napalm, get the biggest squatter/puller in the house to show you how to use that thing, and go nuts as often as possible. Careful with the Achilles, you really have to dig your toes under the foot plate.
 
Here are the videos, sorry about the two sideways vids, my phone is an a?shole:

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One kid came dangerously close to blocking his vid. I think it was the last
 
Lol. I just expect everything to go perfectly. When it doesn't, I'm not ok with it.
 
Great job!!!
 
Speed Bench!

225x9x3 (3 grips)

Lilly Bench (2s)
225x2x5 two grips

DB Incline
80x14,9,7 total of 30. Goes to show how worn out I was. Two weeks ago it was 70x51

Tate Press/DB Catback Chest Supported Row
55x3x8

Delt Raises
3x8

Hayes Rows (row to chest, externally rotate to facepull)
50x5x10

Incline Curls
2x10

Hammer Curls
2x10

Vogelpohl Rows
3x10

Mace Swings
2x8 each way

Elliptical Tabata
10 rounds

And done. Constant movement today. Pump for days. Speed bench rest periods were: sit up, swear at how out of breath I was, set up, bench, repeat. All other rest pds were 45-60s. Took me an hour and 15. Now we're in business. It was brutal. Also first day of Bronkaid, that always makes me breathe so much harder.
 
Awesome work Herderdude. That's a lot of work in that time. I love me bronkaid pre workout!
 
rob112 said:
Awesome work Herderdude. That's a lot of work in that time. I love me bronkaid pre workout!
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No doubt buddy! It's brilliant. I feel like my body just becomes more efficient instantly.

Tabata went for ten rounds before a bitchin lat cramp. Total lift + Tabata was 90min.
 
herderdude said:
No doubt buddy! It's brilliant. I feel like my body just becomes more efficient instantly.

Tabata went for ten rounds before a bitchin lat cramp. Total lift + Tabata was 90min.
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You better be careful man, your gonna get all aesthetic :P
 
rob112 said:
You better be careful man, your gonna get all aesthetic :P
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Hahahaha. I could use a little more aesthetics. Far better than DYEL!

EDIT: Bookended the lift with the pullapart series, so 140 reps total. Ounce of prevention...
 
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