Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

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

herderdude said:
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.
Click to expand...

That's what I was thinking, I figured all I want is the nutrition stuff but I've picked up most of it from Marshall since he has Jon as his coach (for diet).

All meat, dairy, and fats. Minimal carbs.
 
Sounds like what I eat, plus carbs.
 
Crazy seated press, man. I was never at that level. I can't believe I have missed out on this log completely.
 
herderdude said:
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.
Click to expand...

That seated press...Quite the shoulders you're sportin' there. Might I suggest that you stop lifting with barbells and just start using various automobiles to press from now on? I'm sensing that you can at least get a Prius. At Least.
 
Cube Kingpin Cycle 2 Heavy Bench

335x3x2 volume PR
Add Reactive
365x3

Pin Press
315x2
325x2 PR. Looooooong grind on #2

Lilly
275x4
Skipped set 2, pec and A/C were buggy

JM Press
155x3x8

DB Shoulder Press (neutral)
70x3x8

Delt Raises
3x10

Facepulls
3x10

Heavy Lat Pulldowns
3x8

And done. Whole sesh including prehab took 90min. Lots of heavy volume here. I have all of the pin presses recorded, may upload.
 
herderdude said:
Cube Kingpin Cycle 2 Heavy Bench

335x3x2 volume PR
Add Reactive
365x3

Pin Press
315x2
325x2 PR. Looooooong grind on #2

Lilly
275x4
Skipped set 2, pec and A/C were buggy

JM Press
155x3x8

DB Shoulder Press (neutral)
70x3x8

Delt Raises
3x10

Facepulls
3x10

Heavy Lat Pulldowns
3x8

And done. Whole sesh including prehab took 90min. Lots of heavy volume here. I have all of the pin presses recorded, may upload.
Click to expand...

Awesome job!
 
napalm said:
nice pressin herder.

pin presses are strong...
Click to expand...

Thanks, boss. I shouldn't have abandoned them for these last several weeks. When I can hit 335 for a triple off of the pins, I'll be ready to bench four wheels in my sleeves.
 
CincyKiller45 said:
Hell yeah bro. Strong pressing as always.

How low did you set up them pins?
Click to expand...

At the gym, they set up perfect. Right on the chest, no sink. At the shed, there's a decent amount of sink. Which is good for learning to use the sternum to my advantage, but doesn't really fully expose the weakness.
 
as of right now, i'm getting 100 lbs out of my shirt. i know i can get more out of it when i figure out the groove and my lockout. my friday is looking like singles of 345, 365 then 380-385. i want to be >405 by nationals.

you'll press more than that...
 
herderdude said:
At the gym, they set up perfect. Right on the chest, no sink. At the shed, there's a decent amount of sink. Which is good for learning to use the sternum to my advantage, but doesn't really fully expose the weakness.
Click to expand...

Nice man.

I'm lucky, at my gym the pin holes are 3" apart, but one pin happens to be right off the chest. I could probably touch if I really push my chest up on the eccentric.

Edit: at the gym this guy made me try on his bench shirt. Wtf, felt crazy tight and the guy probably weighs 15# more than I.
 
napalm said:
as of right now, i'm getting 100 lbs out of my shirt. i know i can get more out of it when i figure out the groove and my lockout. my friday is looking like singles of 345, 365 then 380-385. i want to be >405 by nationals.

you'll press more than that...
Click to expand...

My issue with benching in my shirt is that mine is huge on me and the groove (which I just learned on Saturday) is sky high. It's going to be right at the nipple line. With the protection of the shirt for my pecs and shoulders, that should suit me for locking out pretty big, but we'll have to wait and see what happens.

As far as raw and paused without sleeves, I'll be very happy with a 370-375 on meet day in June. That should set me up to be right at 1485 considering very conservative improvements to my squat and pull. I honestly have no idea how my current training is doing regarding my squats and deadlifts. So that remains to be seen.
 
CincyKiller45 said:
Nice man.

I'm lucky, at my gym the pin holes are 3" apart, but one pin happens to be right off the chest. I could probably touch if I really push my chest up on the eccentric.

Edit: at the gym this guy made me try on his bench shirt. Wtf, felt crazy tight and the guy probably weighs 15# more than I.
Click to expand...

You might as well get in the habit of pushing your chest up on the eccentric, man. It's a very good cue. The biggest bencher in my crew does it, he pushes his chest up maybe 4-5". The bar and his chest seriously meet in the middle of his stroke, it's freaking textbook. What kind of shirt did your dude have?
 
you got that shyt in the bag. you never know, you might have an epiphany w the shirt between now and june and shoot right past 4 plates...
 
I'll be surprised if you don't total 1500+. You're getting appreciably stronger every week...I know that comes and goes, but I think you'll blow up in June. Maybe 1525
 
napalm said:
you got that shyt in the bag. you never know, you might have an epiphany w the shirt between now and june and shoot right past 4 plates...
Click to expand...

Every time I hit 4 plates, it goes up like cake. Then I skip everything in between and hit 455 and try to jack the shirt and belly bench and all that. I end up losing all semblance of tightness in the chest plate and basically it ends up being like trying to hit 455 naked. I'm only shirting up for the March meet, and then it's on to very strict Cube Kingpin protocol like the December meet.
 
herderdude said:
You might as well get in the habit of pushing your chest up on the eccentric, man. It's a very good cue. The biggest bencher in my crew does it, he pushes his chest up maybe 4-5". The bar and his chest seriously meet in the middle of his stroke, it's freaking textbook. What kind of shirt did your dude have?
Click to expand...

Agreed. I've been keeping it in place and just letting the bar sink in, but I have ME CG bench tomorrow, will try to meet the bar and chest together at a shorter ROM.

I believe it was an inzer rage? Not 100% sure, but it was definitely an inzer. I don't know jack about equipment, will never learn.
 
Here's today's pin presses at 315 (325 was sideways...damnit) and Lilly bench, and Sunday's 435 single. I cut the Lilly bench at 4 to save my pec. That will need mashed and rested, and tomorrow is now a SSB day because of it.

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed
 
So a Lilly bench is a belly bench?
 
Nice pressing, dude
 
Rep squats today. Dreading it. Minimum weight 365, hopefully for 3 sets of 8. Minimum is 2 sets of 4, but that would be a major puss-out. SSB or possibly the new Texas Power Bar that came in on Monday.
 
TPB 3x8 do it *******.
 
Alright guys, I let you down today, but still hit some stuff that I've never done before. I'm calling it a good day.

Comp Squat (TPB!) (Belt)

365x7 (chicken), 8 (yeah!), 5 (nope)

Went wider than usual today, almost as wide as the rack. Knees tracked great, didn't roll adductors though, and they got tore up.

Oly Squat (belt)
365x2x3 most weight I've used on Oly, but I don't push them.

Pausers (short pause, no belt)
335x2x3

Adductors were absolutely bombed by this point, so I called it. Everything else was bombed, too. Doesn't look like much, but I was winded the whole time and this was hellacious. I have a couple videos to upload, they'll be up shortly.
 
Thanks, guys. It was good ass work, that's for sure. Gotta love that brand new power bar. It doesn't flex like the cheap bars I usually squat on, so it didn't bother my arm or shoulders any. See if you can pick anything apart. Depth was getting questionable later in the sets. EDIT: I say questionable, and what I mean by that is high.

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed
 
napalm said:
you have sexy legs

and the 365x8 looked pretty fcking good to me...
Click to expand...

Thanks, napalm. All that torquing epiphany I had last week with 185 and wraps was thrown mostly out the window tonight. I need to keep hammering that home.
 
herderdude said:
Thanks, napalm. All that torquing epiphany I had last week with 185 and wraps was thrown mostly out the window tonight. I need to keep hammering that home.
Click to expand...

you didn't break down all that much, all in all they were really good.

i would expect you to fail a little at the end of a 365x8, by my calc, that's a 462 single brother...
 
napalm said:
you didn't break down all that much, all in all they were really good.

i would expect you to fail a little at the end of a 365x8, by my calc, that's a 462 single brother...
Click to expand...

Yeah, the higher the reps, the less the carryover for me though. I get my highest calc 1RM with triples, by far. I could've hit a 465 single today without a belt, I'm sure. I fail on losing tightness in the smaller groups and getting winded. With a belt and 365, all hell could break loose and I'd still be able to finish the rep. I think I could've gotten 9 or 10 if I went all out and didn't have sets behind it. The reppage will put some mass where I need it, though.

Do what you hate/suck at, and everything else will take care of itself.
 
Squats looked really good to me, too. I was watching upper and lower and really, they were good man. Nice work!
 
7, 8 reps?? Y u do cardio?!?

I agree, they all looked good to me. Very little breakdown to be concerned with.
 
Body Day!

First one of these in awhile. Definitely wasn't fit to press today.

Incline Press
225x2x5 drop 185x5

Behind the Neck Press/Regular Press
135x2x3/135x2x3

Chest Supported Row
80x3x12

Rear Delt Destroyer

Rolling Tri/Tates
3x10

Pull Ups
BW+25x3,4,3
BWx4
Band assisted x13 (hold at top, pause at bottom)

Facepulls

Curls

GHR
BWx3x8 cramp

Leg Press (light, deadstop on pins)
3x8

And done. 1 hour 45 today. I was cruuuuusin. Also was showing a kid how to raise his chest to the bar on a max bench, so the first thing I did in the gym today was bench 325 for a single colder than a trout. Because I can.
 
Also, I've had a back pump for about 11 of my 12 waking hours today. The spring thaw had me running a shop vac in a basement for most of today and those deep leg presses reignited the back pump.
 
nice body day... (insert BBing joke here)
 
You must log in or register to reply here.
Back
Top