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

CincyKiller45 said:
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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No shït? I didn't even know what he looks like. I know Dan Green just broke his no-wraps raw record at 242. A 41 year old record! I think 1400 should be within your reach by June! I'd love to see you get some practice with a monolift, comp bench, and deadlift bar. Those things would benefit you greatly! Keep in mind, my best pull was 515x2 TnG with a non-deadlift bar. There's no doubt you'll be up over 550 in June on a good bar. I'm not saying it's gonna be easy to pull more than you, but I'm gonna fckin try!
 
herderdude said:
No shït? I didn't even know what he looks like. I know Dan Green just broke his no-wraps raw record at 242. A 41 year old record! I think 1400 should be within your reach by June! I'd love to see you get some practice with a monolift, comp bench, and deadlift bar. Those things would benefit you greatly! Keep in mind, my best pull was 515x2 TnG with a non-deadlift bar. There's no doubt you'll be up over 550 in June on a good bar. I'm not saying it's gonna be easy to pull more than you, but I'm gonna fckin try!
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Man, he just looks old. Lol. Probably about 150lbs too. I should go to that gym more, it's only 15 min away. I've just become accustom to driving 2 blocks to my gym. It's nice. But, I need some work on competition bars a monolift and a real bench. I use a bo flex bench with wheels for christs sake.

Honestly I don't think I'm that far from 550 on a stiff bar right now. I'm def a good bit stronger than the 525 pull. Time will tell.

Can't wait, man. We're both having a good day in June.
 
Here's the other side of the lats argument done by a guy who combines the cerebral element and the SKRONG element as well as anyone. Some good stuff to chew on here.

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CincyKiller45 said:
Man, he just looks old. Lol. Probably about 150lbs too. I should go to that gym more, it's only 15 min away. I've just become accustom to driving 2 blocks to my gym. It's nice. But, I need some work on competition bars a monolift and a real bench. I use a bo flex bench with wheels for christs sake. Honestly I don't think I'm that far from 550 on a stiff bar right now. I'm def a good bit stronger than the 525 pull. Time will tell. Can't wait, man. We're both having a good day in June.
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Only 15 minutes?? There's literally a full scale gym IN my neighborhood, yet I choose to drive 30 minutes to a real gym. I say you definetly hit it up. I bet there's no mirror in front of the mono.
 
+ that there is actually a mono.... Haha.
 
What Sean said. The gym I go to now is a half hour away, the gym with the monos is over an hour away. You gotta put yourself in the best position to do well. Training would definitely be more fun there, too.
 
Yeah, I'm definitely going to get some work in there before the competition. I'm going to have to train solo there, like at my gym most the time. Unless I find someone with a common goal.

I talked to a guy that trains with a group there today. He said their group uses equipment and he said they're doing 5/3/1. I'm not willing to venture to neither one of those.

I'm just going to pay the $7 fee at least a few times and get some work in. I don't believe they do it monthly and $7 a day would add up fast. The SSB calls my name..

Edit: I've seen the gym in videos and it's badass. Larry's son Jimmie is a phuckin monster. A buddy of mine trains with him. This kid is 6'8" and in HS he was a string bean. Now he's over 275 and pulling around 800. Hard work and steroids are a hell of a combo.
 
What is it a month? 15min away, I'd be going there 3-5x a month minimum.
 
CincyKiller45 said:
I don't think they do it per month for some reason. I need to. No excuses not to.
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Some hardcore gyms are invite only/earned membership type things where they don't just say "come join for this price." So you might go there, slang some weight around like a champ, then they give you the inside scoop.
 
Heavy Squat

405x4x2 no no

435x3 Belt

Pause Squat (5s)
275x2x5

Front Squat
185x25 this sucked

Suspended GM (straight bar)
225x5
245x5 too heavy

GHR
BWx8
BW+30x4 drop chain +4 reps

Done. Absolutely crushed. The fronts destroyed my quads. Ant hit 435x4 in his wraps for a huge PR. Crystal hit 250x3 and 265x2, both PRs. Good day for all.
 
napalm said:
i think anything x25 by definition sucks

good work herder...
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It's true. I was having trouble unracking my GMs because I didn't want to bend my knees. VM pump was outrageous.
 
CincyKiller45 said:
That's a killer session there Herder. A lot of complex movements. I like your programming.
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Thanks! Really, the way I see it, when it comes to lower body, the minutiae of single joint movements is just time wasted. Though I do think single joint assistance is important for developing a massive bench press.

EDIT: I DO need to do more unilateral lower body work, though.
 
Speed Bench day upcoming. Probably my least favorite day in the entire cube cycle. I'd much rather move big weight on the bench.

So there's a huge favor I'd like to ask you guys. I recently got involved with a little supplement startup. They don't have a lot of products and nothing really geared toward performance, but what they DO have is a staple supplement that's tailored to individual needs. Basically we have the customer take a little 10min online health assessment and the product is formulated according to their answers. I want each of your feedback on the assessment, recommendations, and the product itself. I'm not patronizing you guys when I say that your knowledge is far superior to anyone I deal with, so it would mean the world to me if you guys could check it out and give me some feedback. If you guys could please just message me with your email, I'll shoot the details your way. I'm not asking you guys to buy off of me, I just want to hear what you think.
 
Thanks, guys. I'll be emailing you all shortly. In other news, had a fairly excellent bench session today.

Pre: Roll thoracic and lats, super D shoulder set (band set and band "winging"), mace swings, and small shoulder circles with the band pulling on my wrist. Don't know why to do the last one, but the Westside guy does 'em.

250x8x3

Lilly with Grip4orce (4s pause)
225x2x4

JM with Grip4orce
135x3x8

Grip4orce is a tough nut.

Incline DB Press (60 degree)
80x3x8

Incline Fly (30 degree)
40x3x8

Delt Raises
3x8

Rear Delt Destroyer x1

Pull Ups
BWx6x3. With 30s rest. Gonna try to get more quality reps in, so I Prilepin's charted it. May start doing a ME/DE thing with pull ups to bring them up. ME would be going to a max weighted 5 rep with different grips each week, DE would be band assisted or straight weight explosive singles, with probably 10 singles with 5 grips. Should be an interesting experiment.

Cat Backs
70x3x8 worn out this time. Started exaggerating the stretch more, that made them hard. Will continue.

Facepulls
Minix3x10

Played with some things today and I thought they went really well. I'd like to upload a video if my youtube app would cooperate. I finally got some good timing on the Dan Green leg drive thing, and the Chris Duffin lat thing off the chest. Duffin's trick was SWEEEEEEET. I'd seen Malanichev do it and often wondered why he did (watch his elbows tick in when he benches). Combining the ribcage heave and the lat pressing, it's like a bomb going off on your chest. I'm going to work that hard and I think it will yield results. Time will tell.

Will update with vid if it cooperates.
 
I'm down w/ the supp thing. Could they also build us our own like, bulk supp to order or something, if that makes sense?
 
CountryLiftin said:
I'm down w/ the supp thing. Could they also build us our own like, bulk supp to order or something, if that makes sense?
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Here's the thing, the company launched two Fridays ago, so right now, they're just getting some middle-of-the-road products out there. Energy (synephrine, theobromine(?), and caffeine), sleep (theanine, 5htp, and melatonin), meal replacement (soccer mom protein with vitamins and chia in it), and their flagship product, this customized staple supp called IDNutrition. I suspect that as the company grows, they will add products to their line, but as of right now, they're aiming for the broadest customer base.
 
I got ya, I'm just saying throw that out there to them. I can bet people would love making their own BCAAs, pre workouts, etc... if you make it yourself, and you like it, people are bound to come back for more. And if something turns out to work great they can probably just label it and sell it... I would buy a few months worth of stuff like that, instead of just buying bulk powders myself and mixing... Just food for thought.
 
Here are the vids. Some sets I got better leg drive, ribcage drive, and elbow tick than others, but the main goal was torquing and heaving off of my chest.

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Speedwork was with 250.
 
Looks good. I need to relearn my bench now and heal my shoulders/pecs from last session. I'll have to get vid to see if anything I am doing looks weird now.
 
Sean1332 said:
Looked ****in great, Dude.
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I think that stuff Kabuki was talking about could really benefit you. God knows you've got lats for days. Timing your leg drive and externally rotating hard off the chest could skyrocket your bench. I don't know about you, but when I was watching his video, I was chair-benching to play around with it and it made perfect sense. Notice, I still bring my chest up to meet the bar, and I don't give away my arch or let it have an extreme sink, but I think it'll get the job done.
 
CountryLiftin said:
Looks good. I need to relearn my bench now and heal my shoulders/pecs from last session. I'll have to get vid to see if anything I am doing looks weird now.
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You'll groove it in no time. Definitely get vid, even if you only look at it for yourself. My camera setup in that gym is lay a 3-board on the ground and prop my phone against it. You just gotta find a way and not give a fück about how stupid it looks. That previous sentence is pretty much how I try to live my life in all facets.
 
herderdude said:
You'll groove it in no time. Definitely get vid, even if you only look at it for yourself. My camera setup in that gym is lay a 3-board on the ground and prop my phone against it. You just gotta find a way and not give a fück about how stupid it looks. That previous sentence is pretty much how I try to live my life in all facets.
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You're the man. My phone has sucked lately and both vids of my deads today didn't take or cut out.... Idk what's up.
 
I looked over the supp recommendations. And I think the price is very competitive with what I could find online. I might give it a try and see how it works vs my normal regimen.

I'll try damn near anything once.
 
herderdude said:
You just gotta find a way and not give a fück about how stupid it looks. That previous sentence is pretty much how I try to live my life in all facets.
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Love this!!!! :thumbsup:
 
Pm sent

Nice work justin, dem was fast

Since you're now a supplement kingpin, make something that eliminates joint pain.

And when I say eliminate, I mean wipe it off the face of the earth.

Since you now have my email, you can contact me immediately when you've accomplished this.

Thanks in advance...
 
napalm said:
Pm sent

Nice work justin, dem was fast

Since you're now a supplement kingpin, make something that eliminates joint pain.

And when I say eliminate, I mean wipe it off the face of the earth.

Since you now have my email, you can contact me immediately when you've accomplished this.

Thanks in advance...
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You ever tried USP's SuperCissus? That stuff completely eradicates my joint pain.
 
Got the email last night before sleep and will give it a look over today man.

Benching looks solid too. Looked like a nice session overall.
 
Sean1332 said:
I have all your email addresses now. Expect some nudes.
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:eek:

I saw all the emails and was like "now they can find me online...noooo"

You all will have to use deductive reasoning to figure out which one is me though. :p
 
Swanson52 said:
I looked over the supp recommendations. And I think the price is very competitive with what I could find online. I might give it a try and see how it works vs my normal regimen.

I'll try damn near anything once.
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That's awesome, dude! I'd be very interested to see how you think it compares.
 
Sean1332 said:
Are you [email protected]??
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Your killing me. LOL!

Took the assessment and it was pretty cool, I am going to look over the recommendations a bit more and probably send a response email soon. I thought it was pretty cool though.
 
Justin, I like the site/setup a lot. Looks very professional, easy to work through, questions make sense etc. The stuff it came up with makes sense for me, and I am sure it would actually benefit me. A few things I had never heard of and the WHY button is nice because it explains them. The price seems fair and if you look at what most people spend on different crap, spending 40-50 bucks on your health is totally worth it. I like how professional everything seems, and I can see people I know using and buying from the site. And the prices are really reasonable compared to most retailers, and the fact that you can get everything at once that is hopefully good quality without trying to shop around is a time saver.
 
CountryLiftin said:
Justin, I like the site/setup a lot. Looks very professional, easy to work through, questions make sense etc. The stuff it came up with makes sense for me, and I am sure it would actually benefit me. A few things I had never heard of and the WHY button is nice because it explains them. The price seems fair and if you look at what most people spend on different crap, spending 40-50 bucks on your health is totally worth it. I like how professional everything seems, and I can see people I know using and buying from the site. And the prices are really reasonable compared to most retailers, and the fact that you can get everything at once that is hopefully good quality without trying to shop around is a time saver.
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He hit most of my points. It looks like a solid overall health supp. As long as the digestive and probiotics are good quality - I could see me doing this. (Ive had issues finding a probiotic worth a sh!t, pardon the pun)

I do see how on the initial landing page one could get confused finding the assessment - I'd move the 'take assessment' button off the moving header and place it in a constant spot or add a second button that doesn't hide
 
Thanks, guys. Tell your friends, give it a whirl. The products are really high quality, GRAS and I believe they're GMP, but don't quote me... I haven't had a spin with the probiotics, Paul. Perhaps you could be my guinea pig.
 
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