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

rob112 said:
I am having trouble picturing this
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Walk up to Wall.
Assume your squat stance.
I like to put a pvc pipe on my back, a broom stick would be fine.

Your toes and chest should be touching the wall.
Sit back and squat. Push your hips back hard. Keep your chest and toes against the wall throughout the movement.
Your face will be against the wall. Keep your neck neutral and packed like you do while squatTing.
Do not butt wink, we are fixing that here as well as t spine mobility.
You won't be able to squat very deep right away, and it will be painful in your t spine.

Over time you'll be able to get lower and your squat will improve a bit.


Edit: Sorry if it's choppy, i'm on my phone
 
ShutUpNdSkwat said:
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)
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Haha, easy brother. It's not that I don't want to. I'm saying I want to do a full meet, but everything close to me/soon that I can or would do ends up being a push/pull! lol. And my squat has a big ways to grow.
 
aceroni said:
Walk up to Wall.
Assume your squat stance.
I like to put a pvc pipe on my back, a broom stick would be fine.

Your toes and chest should be touching the wall.
Sit back and squat. Push your hips back hard. Keep your chest and toes against the wall throughout the movement.
Your face will be against the wall. Keep your neck neutral and packed like you do while squatTing.
Do not butt wink, we are fixing that here as well as t spine mobility.
You won't be able to squat very deep right away, and it will be painful in your t spine.

Over time you'll be able to get lower and your squat will improve a bit.

Edit: Sorry if it's choppy, i'm on my phone
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Interesting. I appreciate the explanation.
 
CountryLiftin said:
Haha, easy brother. It's not that I don't want to. I'm saying I want to do a full meet, but everything close to me/soon that I can or would do ends up being a push/pull! lol. And my squat has a big ways to grow.
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Id do the meet sooner rather than later, no matter how strong you are it will be a learning experience and things may not go perfectly. IMO
 
NomZ said:
Id do the meet sooner rather than later, no matter how strong you are it will be a learning experience and things may not go perfectly. IMO
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I've done a meet. I want to do a full one. I haven't even gotten back Into training well and semi-injured right now. and this meet is 6 weeks out. IMO too soon.
 
CountryLiftin said:
I've done a meet. I want to do a full one. I haven't even gotten back Into training well and semi-injured right now. and this meet is 6 weeks out. IMO too soon.
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Ah, I didn't know the whole story. I need to drop into your log...id agree based on what you just said.
 
NomZ said:
Ah, I didn't know the whole story. I need to drop into your log...id agree based on what you just said.
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Feel free. Did a push pull end of November and went 325/585. Some shoulder issues/bicep tendinitis. Minor but needs attention. Seems to be basically mended up and I'm easing back in after a Deload week. I figure a few 5-3-1 cycles then find a meet for early summer once classes are over.
 
So I was out in a different part of the city meeting with some college friends about a supplement business opportunity and I went to their gym. They showed me a back room with not one, but TWO monolifts and a deadlift bar, buffalo bar, cambered bar, Texas Squat Bar, GHR, and a reverse hyper. It's like an hour away from home, so there's a distinct chance I will be making multiple trips per month there as competition practice. I had full intentions on benching, but I HAD to use the mono and deadlift bar.

Buffalo Bar Box Squats (wide)
225x5x5

Deadlift
425 sumo & conventional
455 sumo & conventional
485 conventional

Bench
315x4x2
Add slingshot
335x5

JM Press
135x8

Seated BB Press (no back)
135x8

And leave. Took all the assistance time we had available to fart around on the monos. Should've done the reverse hyper for the whole hour, but didn't do any. Fun day, and I still got in my bench sets.
 
Second the wise one. I'm going to start going to train with a crew an hour away, twice a week. There's no substitute.
 
Anyone read the Sparkle/Lily sh!t fest that has been happening on facebook?

Drama llama approves.
 
jimbuick said:
I read it.
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Cliffs: sparkle called out Brandon were taking donations to pay his bills when the money could go better places.

Interesting post for those unaware:

"-He’s a thief. He was kicked out of Westside Barbell (WSB) because he was stealing equipment. He admitted to many people that he stole equipment from Westside and is not proud of it. But to those who do not know this information, he mentions (especially in his seminars) that he was kicked out because he benched more than the guys at WSB.
-His ex-wife divorced him because of domestic violence and adultery. He cheated on his current wife numerous times and has had fights with her in the public over infidelity.
-He has a couple of lawsuits over his Cube method. Rumors are that he stole his friend’s program, copy and pasted content down to exact grammatical errors. Similar to what he did the same with Cube Boss. I was told that he didn’t ask for Dan Green’s permission to name his new program Cube Boss. This led thousands of people to believe that he had collaborated with Dan on the Cube Boss Method. I spoke with Dan and he mentioned to me that he didn’t know about Cube Boss until it came out. I also spoke with Dan’s wife Sparkle and she mentioned to me that she confronted Brandon and told him to change the name. He then changed the name to Cube Kingpin.
I can honestly go on and on. If you would like to know more rumors and stories I have heard, I will gladly share them with you."
 
Well then. What about all the "Brandon is a nice guy, he has such a love for the sport and making it better" stuff. LOL.

Personally I don't care beyond a training level. I mean it sucks if he did bad stuff. But I'm not in those situations. So they can fight it out. None if my business. It is kind if funny that this is all coming out now. And I don't approve of the blasting of the personal life/wife stuff... That's crossing the line IMO.
 
CountryLiftin said:
Well then. What about all the "Brandon is a nice guy, he has such a love for the sport and making it better" stuff. LOL.

Personally I don't care beyond a training level. I mean it sucks if he did bad stuff. But I'm not in those situations. So they can fight it out. None if my business. It is kind if funny that this is all coming out now. And I don't approve of the blasting of the personal life/wife stuff... That's crossing the line IMO.
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She didn't post that, she actually didn't air out the dirty laundry she has with him, that was all other posters.

She only posted her original comment and clarifying she doesn't wish harm on him, just didn't like his actions.

I'm friends with a lot of Boss lifters, so it's kind of big around me.
 
I finally found it and see what you mean. I feel ya on that.

Personally I don't know facts and I won't speculate. What I do know is if I were in his situation I would be broken and want help and support. Not this garbage. Despite anything he may have done he's not in a good place and taking shots when someone is down is BS.
 
Just caught up on all that. I mean, why would the Greens want anything to do with Lilly after he basically cheated Dan out of having the same kind of success? I can't imagine what other stories are out there that weren't brought up. It's like all of the positive buzz about powerlifting was all perched on a house of cards.
 
I've been saying this about the dude for a long time.

First off-his injury sucks. Like him or not, that type of injury makes me sad for him.

That said, I heard the same things from a Relentless Detroit official; arrogant, lazy in fundraising, aloof about what the Relentless message is. Nothing new from me really, but the guy is a lying prick.

Still, hate to see anyone hurt, and I wish him a complete & speedy recovery.

Back to pressing with a man-fro.
 
Swanson52 said:
I've been saying this about the dude for a long time. First off-his injury sucks. Like him or not, that type of injury makes me sad for him. That said, I heard the same things from a Relentless Detroit official; arrogant, lazy in fundraising, aloof about what the Relentless message is. Nothing new from me really, but the guy is a lying prick. Still, hate to see anyone hurt, and I wish him a complete & speedy recovery. Back to pressing with a man-fro.
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Detroit barbell put on relentless, the opinion of him is not very high in my gym.

Someone link me to the fb piss off...
 
So much drama in the LBC...


If Lilly is truly a fraud he sure can act like a champ.
 
Brandon Lilly says:

Sparkle has every right to post what she posted. That's her opinion and she's entitled to it. If I was in her shoes, I probably would've posted the same thing, especially given all the rumors she's heard about my past and what happened at Relentless Detroit. I'm not here to discuss whether these rumors or true or false, but to move forward. Sparkle, Dan and I had a talk over the phone today and we cleared up all these rumors. The three of us agrees that the context of the status got very out of hand. Dan is a fantastic lifter, husband, and father. Sparkle is a supportive wife. I hated to see the personal attacks on all fronts, but what's done is done. In conclusion, the three of us asks that you stop with the negative comments. Thank you all for the defense but you don't know what happened behind scenes that caused Sparkle's post.

Good news, I was able to refile my coverage appropriately and it appears all but an optional ambulance ride will be covered. So in the end things worked out and every single penny raised was refunded. I'll post some updates this week as I get up and moving.
 
Cliff notes: Brandon's cool w being called out, giving the money back and Insurance is gona cover 99%. Sparkle is a hot biotch. Dan can lift a lot. There is too much drama. We still don't know anything legit about Brandon's character other than Internet locker room BS and secondhand stories. Likely he was a doosh to some degree in the past and or present. The cube method probably works.
 
CountryLiftin said:
Cliff notes: Brandon's cool w being called out, giving the money back and Insurance is gona cover 99%. Sparkle is a hot biotch. Dan can lift a lot. There is too much drama. We still don't know anything legit about Brandon's character other than Internet locker room BS and secondhand stories. Likely he was a doosh to some degree in the past and or present. The cube method probably works.
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That about sums it up.
 
CountryLiftin said:
Cliff notes: Brandon's cool w being called out, giving the money back and Insurance is gona cover 99%. Sparkle is a hot biotch. Dan can lift a lot. There is too much drama. We still don't know anything legit about Brandon's character other than Internet locker room BS and secondhand stories. Likely he was a doosh to some degree in the past and or present. The cube method probably works.
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Wish I would have read this 3 pages ago would have saved me some time lol
 
Back to training!

Upper Assistance Day

Pre: Pullapart series

Press
135x5
155x3x5
185x4 Push press

Four heavy days in a row last week and yesterday, yesterday's benching, all lead to a mediocre performance. It happens, still dug in there and got 'em done.

DB Incline Press
80x20,10,5

This was when I knew. Lol. Pretty happy about set 1, anyway!

Delt Raises (side, front)
3x10

Rear Delt Destroyer

Flies (WHAAAAT!? Yep.)
45x3x10 those are weak

Hayes Rows
3x10

Mace Swings
2x10 each side. These are hard after smashing my delts. Had to switch to a really light mace.

Pullapart series again.

Rolling Tri/Tate Press
30x10/10
25x10/10

And done. One hour, soo much better. Was gonna do some rows, but I have deadlifts tomorrow.
 
Sean1332 said:
Looks like a pretty decent day.

Hayes Rows?
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Corey showed them on facebook a little while back. You take a light band at chest level, row to your mid-to-upper chest, then externally rotate to end up where you do on the facepull. Just a slightly different movement. Might be how you guys do facepulls, even. I always just pulled to my forehead with more weight than I use on these.
 
herderdude said:
Corey showed them on facebook a little while back. You take a light band at chest level, row to your mid-to-upper chest, then externally rotate to end up where you do on the facepull. Just a slightly different movement. Might be how you guys do facepulls, even. I always just pulled to my forehead with more weight than I use on these.
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I highly doubt I can externally rotate a light band lol I've done a banded Facepull and externally rotated like DeFranco's Triple Threats, but not beginning from chest level. I'll give it a shot
 
herderdude said:
Corey showed them on facebook a little while back. You take a light band at chest level, row to your mid-to-upper chest, then externally rotate to end up where you do on the facepull. Just a slightly different movement. Might be how you guys do facepulls, even. I always just pulled to my forehead with more weight than I use on these.
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That's how I facepull.
 
Sean1332 said:
I highly doubt I can externally rotate a light band lol I've done a banded Facepull and externally rotated like DeFranco's Triple Threats, but not beginning from chest level. I'll give it a shot
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Just watched it again. Band set up at waist or a little above. He pulls to his lower chest then externally rotates to a facepull, and he uses minibands. Gonna have to do it a little differently.

Cliffs: It's a wonky facepull. Carry on.
 
Why and how I do the mace swings, in case anyone has forgotten. Seems I should bump them into my prehab:

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He mentions a kettlebell halo as a similar movement, so I looked into that for those of you who do not have a mace, but do have kettlebells. Here's the best I could find after a quick search:

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Speed Pulls (1" Deficit)

355x7x3
335+light band under feetx3

Block Pulls from just below knee
405x2x5

Double Pause Pulls (1" Deficit, pause off floor and just above knee)
275x2x3

GHR (back end on 4" box)
BWx3x10

Cat Back Pulldowns
3x10

DB Chest Supported Cat Back Rows
80x3x8 Most weight I've used on them.

Lilly Shrugs
80x3x12

In light of yesterday's discussion, I really made a conscious effort to load the hips and hams. It got my hips in a better position, took a lot of the rounding out of my back, and made lockouts much easier. there were a few where I got the timing right and my leg drive was phenomenal. Those ones felt like my pulls did back in March/April when I pulled 525 with FAR less strength than I have now. Doubling up on catbacks and doing the Lilly shrugs really nuked my upper back. Pretty good day.
 
Sean1332 said:
Can't wait to see how much your pull is gonna go up
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Same here! I'm going to keep working it for the next few weeks and not test. It's not locked in yet, but there were a few beauts. Always 1" deficits as the main movement until about 3-4 weeks out, block pulls from just below the knee for heavy 5s and 3s, and double pauses off a 1" deficit for the third movement.
 
herderdude said:
Tell you what I'll do: I'm gonna pull five pounds more than you, and whatever it takes to get 1485. ;)
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Haha, if you pull more than me I'll be the first to congratulate you. I'm not sure where I'm at, but I'm behind you right now. I'm going to need to go to Larry pacifico's gym a few times to get used to pulling on a bar with actual slack.

I'm shooting for a 1400, I think it's a feasible goal for me. I'm cutting 0 weight. If I weigh 225 I'm competing in 242.

Edit: Larry's a PL'ing OG. He was in Powerlifting unlimited. Also, he was at your meet.
 
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