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

I follow them guys on Instagram and apparently his knee gave out and popped. They aren't sure severity yet.

On another note Dan Green got 750 wrapless
 
Makes me think twice about testing myself without wraps.
 
jimbuick said:
So I guess Lilly got injured on a squat today, anybody hear anything about that?
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Watched that stream as it happened, descending to the hole, look like his right knee gave out inward and he collapsed forward under the bar.

Wasn't pretty, definitely look like he broke something or tore, no blood though.
 
NomZ said:
Watched that stream as it happened, descending to the hole, look like his right knee gave out inward and he collapsed forward under the bar.

Wasn't pretty, definitely look like he broke something or tore, no blood though.
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Ouch, I saw that happen to a guy at my last meet. He says now that he will never squat again (more proof that APF should allow wraps? Or at least sleeves)
 
jimbuick said:
Ouch, I saw that happen to a guy at my last meet. He says now that he will never squat again (more proof that APF should allow wraps? Or at least sleeves)
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Lily was wearing sleeves.
 
Not good... could be a few things. I watched a few times and still can't decide for sure. I'll be interested what it ends up being.
 
That kind of suff makes u step back for a sec and think

I hate to see anyone get hurt from legends to the regular guys training here
 
Sucks
 

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I feel so awful. No doubt he'll be back just for spite, but I don't know if he'll ever be the same.
 
Man, I hate to see Lilly go down like that. He'll be back. In Lilly I trust.

Edit: good work as always, Justin. I like the idea of short pauses on speed squats. I'm going to implement them.
 
CincyKiller45 said:
Man, I hate to see Lilly go down like that. He'll be back. In Lilly I trust.

Edit: good work as always, Justin. I like the idea of short pauses on speed squats. I'm going to implement them.
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Thanks, broham. Yeah, I usually drop it like it's hot on speedwork, but I want to be more tight, maybe even work up to stopping at parallel instead of bottoming out. I can always speed the descent back up.
 
Exactly. I find that when I go too snoop dogg I lose the tightness in my hips, which leads to upper torso collapse.

Got to find that balance.
 
CincyKiller45 said:
Exactly. I find that when I go too snoop dogg I lose the tightness in my hips, which leads to upper torso collapse.

Got to find that balance.
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Word.

EDIT: Also found out through one of my training partners that being good at thoracic extension is HUGE for keeping your chest while squatting and something I've taken for granted this whole time. Especially since one thing I focus on is wrapping my back around the bar vertically. We went to do this thoracic extension exercise I picked up from Corey Hayes and he couldn't extend it for ****. I put him on the roller and pushed his shoulders to the ground and had him superset extension on the roller with unweighted extensions.

He's gonna be sore as hell tomorrow, but he's also going to PR next week.
 
I heard something about both quad tendons in Lilly's leg. Not sure how reliable/accurate that info is, and if they mean one leg or tendon in both. I heard there could be ligament damage in both knees. Insane that his patella actually broke.
 
CountryLiftin said:
I heard something about both quad tendons in Lilly's leg. Not sure how reliable/accurate that info is, and if they mean one leg or tendon in both. I heard there could be ligament damage in both knees. Insane that his patella actually broke.
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Well the screenshot I posted was written by someone affiliated with Juggernaut, and they said "we are at the hospital" It makes me think it's fairly credible lol

Scary stuff. I can't imagine having that happen
 
You've got to wonder how his wheel felt that day, and on the 2 previous attempts.

For his shît to just let go like that, he surely had to feel something prior, right?

Ugh. Long road ahead, wouldn't wish injury on my worst enemy.
 
I will say, he handled it like a boss. I probably would've made the worst noises. That's one tough dude. I wouldn't put it past him to return and still be great.
 
herderdude said:
Word.

EDIT: Also found out through one of my training partners that being good at thoracic extension is HUGE for keeping your chest while squatting and something I've taken for granted this whole time. Especially since one thing I focus on is wrapping my back around the bar vertically. We went to do this thoracic extension exercise I picked up from Corey Hayes and he couldn't extend it for ****. I put him on the roller and pushed his shoulders to the ground and had him superset extension on the roller with unweighted extensions.

He's gonna be sore as hell tomorrow, but he's also going to PR next week.
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So just lie on a foam roller and have someone push the shoulders down?
 
Ouch..... healing thoughts his way. I just cant seem to convince myself to hit play on that vid. Not sure I wanna see...
 
I just checked, that was 750 right? That's like 93 lbs less than his best raw squat.

Something weird happened man, that just don't sound right...
 
napalm said:
I just checked, that was 750 right? That's like 93 lbs less than his best raw squat.

Something weird happened man, that just don't sound right...
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Third attempt too. I think he had to be injured going in, no?
 
You sure that isn't his wrapped max?

Never seen him squat without wraps...
 
Sean1332 said:
Well the screenshot I posted was written by someone affiliated with Juggernaut, and they said "we are at the hospital" It makes me think it's fairly credible lol

Scary stuff. I can't imagine having that happen
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I know, I just meant about the quad tendon part. What you posted is all over the place now, patella seems definite, well have to see exactly what ligs/tend etc are damaged. We should hear more definitive info today id think.

Swanson52 said:
You've got to wonder how his wheel felt that day, and on the 2 previous attempts.

For his shît to just let go like that, he surely had to feel something prior, right?

Ugh. Long road ahead, wouldn't wish injury on my worst enemy.
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Not necessarily but I think based on what you and napalm brought up, something wasn't feeling too hot.

napalm said:
I just checked, that was 750 right? That's like 93 lbs less than his best raw squat.

Something weird happened man, that just don't sound right...
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... Good obs

Swanson52 said:
Third attempt too. I think he had to be injured going in, no?
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Pretty likely I'd say, some reason he was so conservative/held back.
 
I'm sure those quad tendons cut loose when that bar folded him up. Spotters didn't do him much good.
 
EDIT: Sean got it already
PumpHouse Yeah, usually people do it themselves, but I'm still getting this guy to learn how to move. You just lay on the foam roller with your butt on the ground and the roller perpendicular to your spine, starting in the lower thoracic area. You extend your spine, trying to get your traps on the ground. Hold the bottom position for a few seconds, then work the roller up, just a few inches at a time. Work up, then back down. You should gain a ton of thoracic spine extension.
 
Weight this morning was 234. Pretty cool. Just gonna stay the course for as long as I can (read: until strength dips too much). Appetite suppression has been pretty powerful, which I desperately needed. Seefood diet for five months is a hard habit to break.
 
Also, this week starts Cube meet prep. Time to grind. Have to trim off week 1, but it's time to switch to conventional pulls and get ready to go. At the very least, 365/555 on March 30! Unsactioned meet, so I will be using my elbow sleeves. I'll probably make my bench attempts 355/380/400 for the fun of it. Pulls 510/go by feel for second/555 minimum on 3rd.

I'm gonna need at least a 555 pull in June to make my 1485. But four months of good, consistent pulling will easily get me up around 570.
 
I'm tempted to come out to that one Justin.
 
CountryLiftin said:
I'm tempted to come out to that one Justin.
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You should dude! You'll see some awesome stuff. Last year I saw the biggest sub-250 single ply bench of 2012. Another headliner is out to pull 800 this year. Don't think EFS sponsored athlete Casey Williams is gonna lift since he's doing RUM, but there will be no shortage of beef in the room. Come out and pull 6!
 
I'll have to see how things are with me health and school wise. When are apps due and how much is it, do you know? Would be fun. I want to do a real, full meet this summer, so I don't want to preoccupy myself with too many comps. I really feel like I should just slam 6 cycles of 5-3-1, focus on training and growing, and then slam a meet so hard no one knows what happened. Maybe I will just come watch you though, haha. It's only 2 hours, straight out 22 for me, I didn't know the airport was on the other side of the Burgh though. Still not bad.
 
CountryLiftin said:
I'll have to see how things are with me health and school wise. When are apps due and how much is it, do you know? Would be fun. I want to do a real, full meet this summer, so I don't want to preoccupy myself with too many comps. I really feel like I should just slam 6 cycles of 5-3-1, focus on training and growing, and then slam a meet so hard no one knows what happened. Maybe I will just come watch you though, haha. It's only 2 hours, straight out 22 for me, I didn't know the airport was on the other side of the Burgh though. Still not bad.
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Yeah, they like to have the visitors come out the Fort Pitt tunnels. Either way you do it would be good. There's definitely some merit in biding your time and waiting to do a meet. I think early on, the best way to go about it is to do a bunch of meets and gain some experience, then when you get a feel for how they run, train more, and make big progress.
 
True. And I just looked up the USPA 198 RAW DL record and it's 606? LOL. squat is 600 and bench 390ish IIRC.

I think some experience is nice, but I also think that I need to do a full meet soon lol. I would love another unsanctioned push/pull but gota squat sometime!

I just wana focus on training and get strong as hell and learn more and get better and better. I think meet experience is important, but performing well is too. I think a meet in the summer will be good, doing one every 6 months roughly should pan out well.
 
Holy dear god....That was one painful looking video. Don't sweat it though, guys. The only technical error I saw was actually what I heard: Nickelback was playing. As soon as nickelback is burned to the ground off of his playlist or whoever put that on he'll be back squatting 800. Lilly is probably one of the biggest SOBs out there.
 
CountryLiftin said:
True. And I just looked up the USPA 198 RAW DL record and it's 606? LOL. squat is 600 and bench 390ish IIRC.

I think some experience is nice, but I also think that I need to do a full meet soon lol. I would love another unsanctioned push/pull but gota squat sometime!

I just wana focus on training and get strong as hell and learn more and get better and better. I think meet experience is important, but performing well is too. I think a meet in the summer will be good, doing one every 6 months roughly should pan out well.
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Shut up and skwat. (not sure why you wouldn't want to, i've read your blog and you're a bit of a powerhouse)
 
herderdude said:
Thanks, broham. Yeah, I usually drop it like it's hot on speedwork, but I want to be more tight, maybe even work up to stopping at parallel instead of bottoming out. I can always speed the descent back up.
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Wouldn't advise stopping at parallel, it's hard on the knees
 
herderdude said:
Word.

EDIT: Also found out through one of my training partners that being good at thoracic extension is HUGE for keeping your chest while squatting and something I've taken for granted this whole time. Especially since one thing I focus on is wrapping my back around the bar vertically. We went to do this thoracic extension exercise I picked up from Corey Hayes and he couldn't extend it for ****. I put him on the roller and pushed his shoulders to the ground and had him superset extension on the roller with unweighted extensions.

He's gonna be sore as hell tomorrow, but he's also going to PR next week.
Click to expand...

I do wall squats with my chest and toes against the wall. It's great for t-spine mobility.
 
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