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

Nice pulling man. :cool:
 
Looking beefy and nice PR.
 
Pulls looks nice. Next time pull it for 5 though.
 
CountryLiftin said:
Pulls looks nice. Next time pull it for 5 though.
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Lol I'll get right on that! I may have been able to get 3, but walking today would have been out of the question. Today was rough as it were!
 
aceroni said:
Pulls looked great. Is it too cold to train in the shed ?
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Oh yeah, buddy. Shed has no insulation and it's been pretty consistently in the single digits, teens, and twenties. Shed's coming back soon, though. It's nice to train with other people, but the closer it gets to meet time, the more I need to be by myself so I can become a motherfücker.
 
herderdude said:
Lol I'll get right on that! I may have been able to get 3, but walking today would have been out of the question. Today was rough as it were!
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I was so happy. I actually got my hams sore for the first time on deads in months! I literally don't get sore from them, only stiff... IMO that means that I was doing them right and form was on point since I was actually able to exhaust the muscles not just defeat myself mechanically. I was focusing on form so, that makes me happy. Plus 495x4+2 singles at 545 is nothing to laugh at... but still. Keep building up your heavy volume man, you are killing it.
 
CountryLiftin said:
I was so happy. I actually got my hams sore for the first time on deads in months! I literally don't get sore from them, only stiff... IMO that means that I was doing them right and form was on point since I was actually able to exhaust the muscles not just defeat myself mechanically. I was focusing on form so, that makes me happy. Plus 495x4+2 singles at 545 is nothing to laugh at... but still. Keep building up your heavy volume man, you are killing it.
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Good shít dude! I'm now thinking I'm not going to deload, I'm just going to use the training max as it's outlined in the Cube. I put myself through the ringer last week with big singles or doubles in all of the lifts, so I'm going to stick to the program and just follow it the way I'm supposed to. If it continues to go south, then I will deload. I've often found that there's a fine line between wanting a deload and needing one.
 
I usually don't want a deload, skip it, then wish I had taken it... But you know your body. I'm gona basically skip mine... I think. I can never really decide until the day comes. I think a deload is needed after a very intense training cycle... once you feel those little hurts starting to accumulate. The trick to a good deload I think is to not go as low as you think... like I like hitting 50-65% for 3 sets of 5 depending on the movement. deads less %, bench higher, squat in the middle... You get the blood moving and get a workout, but nothing that is gona damage you, and you get that extra recovery. The whole point of the deload is not just to let you recover and grow more, but to prevent those little nagging injuries and weaknesses that lead to BIG injuries long term. You gota be smart. I like taking "mini" deloads and then every 3 or so do a real, true week off with just mobility and conditioning and ROM work. That's my take on it.
 
I like how you're tuned in on your deloads. That's something I definitely don't have in my pocket, as I don't take them that often. Usually I just ramp down and train light and with less equipment after meets, which has definitely paid off. If I goof up this training cycle, it's not a huge deal to me. It's all about building up to the next one.
 
So, Super D is going to be a guest announcer at the Pittsburgh Monster Meet and is possibly doing a seminar the day before the meet. That's totally all the way awesome.
 
CountryLiftin said:
I usually don't want a deload, skip it, then wish I had taken it... But you know your body. I'm gona basically skip mine... I think. I can never really decide until the day comes. I think a deload is needed after a very intense training cycle... once you feel those little hurts starting to accumulate. The trick to a good deload I think is to not go as low as you think... like I like hitting 50-65% for 3 sets of 5 depending on the movement. deads less %, bench higher, squat in the middle... You get the blood moving and get a workout, but nothing that is gona damage you, and you get that extra recovery. The whole point of the deload is not just to let you recover and grow more, but to prevent those little nagging injuries and weaknesses that lead to BIG injuries long term. You gota be smart. I like taking "mini" deloads and then every 3 or so do a real, true week off with just mobility and conditioning and ROM work. That's my take on it.
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It's a pretty good take, IMO.
 
Rep bench today. Stomach bug had me down hard yesterday and bounced back just as hard today. Yesterday's forced fast had my weight down to 231 this morning. Yeah, you could say my "cut" has been going poorly. Honestly it seems I've had an accidental recomp. Normal weight has been down to 234-235, but I definitely seem to be less fat and more vascular than I was three weeks ago. Which I'll gladly take.
 
So today was another wash. Felt like I was too loose on my sets. Still had good first sets, but less stamina. Could still be blamed on having ~800 calories yesterday.

Pre: Super D shoulder, Pullapart Series, Mace Swings (light)

Rep Bench (paused, no elbow sleeves)

295x8,6

Add slingshot
275x8

Pin Press
315x2,1

Should have never gotten away from these.

Lilly Bench
245x7,6

Delt Raises
3x10

Rear Delt Destroyer x2

Heavy Catback Lat Pulldowns
3x12

Preacher Curl
3x10

Pullapart Series

Gonna double down on the Gatorade tonight, brotein shake, couple sandwiches, rest up hard and see how speedy squats treat me tomorrow. Going off of last cycle's 295 rep day, I beat sets 1 & 2 by one rep, and I paused these. No flies on that.
 
800 cals will definitely suck the next day out of you. If not an excuse, it's a good reason to have a bad day. I'm squatting tomorrow too. Good luck.
 
iparatroop said:
800 cals will definitely suck the next day out of you. If not an excuse, it's a good reason to have a bad day. I'm squatting tomorrow too. Good luck.
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It's especially a bummer when I'm trying to find out if I'm overreached or not. Most of those cals came from copious amounts of ginger ale. I need a little dose of your diet dilligence.
 
herderdude said:
It's especially a bummer when I'm trying to find out if I'm overreached or not. Most of those cals came from copious amounts of ginger ale.
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That would make it an even more daunting task, seeing as those calories are basically empty. If you're trying to find out whether you're overreached, you probably are. It never hurts to rest, especially of it's rest of behalf of not being hurt. Just my $.02.
 
rob112 said:
What do you mace swing with?

Inb4ownsamace
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Lol I don't own a mace... yet. They have one at the gym. Sometimes I use the full mace, other times I use the padded up short, light bars that the soccer mom's use to do RDLs and whatnot. I'll post up some pics of the arsenal.
 
Deload Squat day

Saw some of the Brian Carrol/Stuart McGill video series (highly recommend) and a KStarr video about torque last night. It made me more conscious of the "screw the feet" cue and led to much improved squat form today. Very pleased with my discovery and looking forward to seeing if my wrong squatting built any carryover to proper squatting.

SSB Squat
190x8x2
280x2
320x1 all felt good

Some pulls at 225 focusing on squeezing oranges in my armpits or "bending the bar around my body". Might have something there.

SSB Bulgarians
100x3x8

And done. This took an hour, trading sets with the new guy in the crew while he works Inverted JM 2.0. Might upload some videos so we can compare how I've been squatting to how I squatted today.
 
Sean1332 said:
Hopefully that cue does it for ya. Still in do-wins?

And SSB BSS! Ballsy! I'd be afraid I would eat ****.
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The cue was the balls. I've been real focused on spreading the floor and sitting way back, but torquing the feet cleans all that up, and keeps me upright to boot.

Yeah, I'm still in my Do-Wins, but today was a deload, so I said the hell with it and squatted in my Jordans. The one guy I train with was astounded I can do my big 3 almost equally well in Jordans, Chucks, or Do-Wins, but I told him "If you ask Ed Coan what kind of shoes he squatted in, he'll tell you he's a size 12."

SSB was a rash decision, to be sure. I didn't have any catastophes, but I didn't push the weight, either.
 
Video is uploading now. The difference is pretty subtle. The main thing you'll notice is I don't lose tightness in the hole, rather I gain it and my hips don't shoot back out of the hole either. Granted it was light weight and I wrapped for today, but I can feel the difference even more than I can see it.
 
Here we are. Weight is 275:

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Versus my rep work a month ago with 315:

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Sean1332 said:
Much better
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The first thing I noticed is that it looked more like your squats insofar as it was simpler and there were fewer moving parts. That efficiency is always key.
 
Squats definitely looked fluid man.

Do you always wrap on light sets? Or is it because the deload, or is 275 heavy with the SSB?
 
CincyKiller45 said:
Squats definitely looked fluid man.

Do you always wrap on light sets? Or is it because the deload, or is 275 heavy with the SSB?
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My knees were bugging me today, and I figured if I'm gonna deload, I'm gonna do it all-out. So I put the wraps on very lightly. Didn't even really stretch them. When I do wrap up, I usually don't wrap until 405. Only on practice days or when I'm working up to a balls out heavy single or double do I wrap lighter than that.
 
ME Bench Day (shirt)

Worked up to 405x1 off of the chest.
455x0
405x1/1/1 3board/2board/1board

BB Seated Press
185x5x10

Heavy Lat Pulldowns
3xAMRAP

Fart around.

Might have actually figured some things out on my shirt. We'll have to see. Prolly benching in my shirt at the meet for funsies. Had a guy 585x3 off a 3 board in the group today. That was a sight. He got off the bench and immediately fell on the floor.
 
What shirt did you wear? Did you reset each rep on that last 405 or did they just swap boards between reps?

Do we get videos??? I wanna see that bigass press!
 
Sean1332 said:
What shirt did you wear? Did you reset each rep on that last 405 or did they just swap boards?

Do we get videos??? I wanna see that bigass press!
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I wore my humongous Metal Viking. The one guy is scouring his garage for a size 48 Rage X for me. In the past, I'd tweak my Viking like you always read about, but that just puts more slack in the chest plate. It's a weird thing. Now I'm just working with my elbows flared. It's scary to flare with that much weight, but it worked.

We just swapped boards for the 405 to boards. It was more to work groove than anything.

I have a couple whiff videos, but they're not that exciting. On the one 455, my collar slid while I was taking the handoff! It felt like I was trying to bench that with NOOO support. I wish I took videos of Big Nick. He's gonna mutilate some big weight in a few weeks.
 
All you guys in equipment are making me want to suit up. Fukkers.
 
Duramaxhd said:
Why you are strong as sh¡t without it lol
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I think it'd be fun to put up (what I consider) crazy numbers. Maybe a shirted 500 bench? I've done 455 w/slingshot.

I've no idea how briefs or a suit would affect me.
 
Today was a deload deadlift day.

Floor
Work up

415x5x1
435x1

SSB Box Squat (+choked light bands pulling down and slightly forward)
135x2
225x8
315x6

GHR (no incline)
BWx3x10

DB Rows
115x3x12 no straps

And go eat. Worked on the torque and squeezing oranges cues today. Seemed to help. Have a couple videos that I might put up.
 
Lol you pull ~80% on a Deload day? The guy who says "if I'm gona Deload I'm gona go all out" hahaha. You're the man.
 
CountryLiftin said:
Lol you pull ~80% on a Deload day? The guy who says "if I'm gona Deload I'm gona go all out" hahaha. You're the man.
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For five singles! I decided to keep it relatively heavy but cut the volume in half. You'll find I still went below Prilepin's chart and I even belted up for half of them.

But yeah, I'm not much for this deloading stuff.
 
Yeah, you don't listen. Hahaha. It's a deload, not a reload... lol!
 
jimbuick said:
Anybody here getting "Deep Water?"
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Nope. I've read some articles on Deep Water. Basically, Anderson hasn't had a carb since '89 because it takes up valuable room in his stomach reserved for beef, and he trains to the death every day of the week. I think there would be some interesting stories in there, but not $27 worth.
 
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