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

I was thinking G string. No ass wax. Just oil.
 
Didn't train this weekend, spent Saturday in NYC for the first time, so that was cool. Decided to do the rep deadlift day I missed out on yesterday.

1" Deficit
415x7,4

3" Blocks
455x2x2 moved well

Double Paused (1-2s pauses off the floor and above the knees)
365x2x3

BB Row
225x3x8 all the lumbar could support

Explosive Chins (30s rest)
BWx6 wide over, 4 narrow neutral

Really felt these. Couldn't have done any more full range chins than this, honestly. I highly recommend them.

Rear Delt Destroyer

Facepulls

GHR/Reverse Hyper
BWx10,7,5/BWx5x10

Ab Wheel/Cable Side Bends
1 set of ten apiece :(

And done. Very productive day. 415x7 was a rep PR (got 425x6 in January). I'll have videos.
 
First set of rep pulls and then the first set of double pause pulls. The second pause and third pull really nailed my glutes as well as anything has. Stacking those with GHRs will make my lockout excellent. I think my ass was just tired the last several weeks and that's what messed with my lockout.

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Also took video of 455 deficit beltless, which was my warmup over set. But it looked exactly how singles at 84% always look, so whatever.
 
Sean1332 said:
BtW, where did you go in the city?
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Manhattan. Picked up a friend at Cooper Union, walked around the Lower East Side I think? Took a leak at McSorley's without knowing it was the oldest Irish bar in New York. In the evening we saw Times Square, Rockefeller Center, 5th Avenue, and Central Park. It was a helluva day.
 
herderdude said:
Manhattan. Picked up a friend at Cooper Union, walked around the Lower East Side I think? Took a leak at McSorley's without knowing it was the oldest Irish bar in New York. In the evening we saw Times Square, Rockefeller Center, 5th Avenue, and Central Park. It was a helluva day.
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Nice! McSorely's is awesome. They serve 2 beers. Light or dark.

Next time you're there, go to Croaxleys Ale House. Cheap ass wings and an obnoxious amount of taps.
 
Well, one thing I've definitely learned from the past couple of pages is that NYC can be made more tolerable to folks like me by the volume of pubs around.
 
Torobestia said:
Well, one thing I've definitely learned from the past couple of pages is that NYC can be made more tolerable to folks like me by the volume of pubs around.
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Crawling with pubs. Makes me wonder what pub life in Boston must be like.
 
Sean1332 said:
Hm NYC tops Boston IMO, unless it's St Pattys Day. I got sick of NYC after 5 years. Boston is just easier. Let me know if you take a trip out this way!
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I will! I just always thought of Boston as full of Irish dudes and New York full of Italians. Pretty narrow now that I put it on screen.

We went because my friend was buying some used speakers. Turns out this weekend he's going to get the rest of the set in Indianapolis. So after being mucho disappointed about not going to the Arnold/Ohio State Wrestling Championships weekend, I have a ride. Score!
 
That sounds like an awesome night Herdsauce. I've never made it out that way. I figure Boston would be amazing, given I'm Irish.

Let me know if you go to the Arnold, we can meet up at the animal cage, haha! I'm going straight there and solidifying my spot.
 
CincyKiller45 said:
That sounds like an awesome night Herdsauce. I've never made it out that way. I figure Boston would be amazing, given I'm Irish.

Let me know if you go to the Arnold, we can meet up at the animal cage, haha! I'm going straight there and solidifying my spot.
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I'll be there. I'm watching wrestling Friday (possibly the XPC Finals women and guys 220 and under on Friday) and Saturday (and definitely the big hosses in the XPC finals) and then Sunday I plan on walking the expo.
 
herderdude said:
I'll be there. I'm watching wrestling Friday (possibly the XPC Finals women and guys 220 and under on Friday) and Saturday (and definitely the big hosses in the XPC finals) and then Sunday I plan on walking the expo.
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Sounds good man. I won't be up until Saturday morning, but I'm just going to crash in Columbus and go again Sunday.

I'll shoot you a text and my buddy should have some more info about the auction.
 
CincyKiller45 said:
Sounds good man. I won't be up until Saturday morning, but I'm just going to crash in Columbus and go again Sunday.

I'll shoot you a text and my buddy should have some more info about the auction.
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Sounds good, bro. I need to get my buddy in on those deals. I saw that Corey Hayes will be in the Cage on Sunday going for 735 or 3x whatever he weighs. I'll definitely be spending most of my time in the expo at the cage.
 
Speed Bench

Rolled my pecs with my usual prehab. It was magical for my bad elbow. Why didn't I think of that earlier? 315 had a speedy descent, marvelous. I'll upload that.

255x6x2

Pauses were sucky, I'll upload the video. I've been working on pulling the bar down to my chest, but I think pulling it INTO my chest is no good.

Pin Press
275x2x5

Lilly Pause (grip4orce)
245x2x5

JM gripforce
135x3x8

Delt Raises

Chest supported catback rows (hold at top)
60x3x12

Catback Lat pulldowns
3xAMRAP

Facepulls

BB Curls
105x3x8
Bar + gripforce x10 over/10 under.


Good speed, body felt good, good day. Sweetness! Moved my grip in a finger and a half since I strained my pec last week. No strains this week and it didn't kill my form or speed, so it's all good.
 
Vids. Pauses were a little better than I thought, but not great. Form looks awesome on these, really pleased.

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The reason I took an over set with 315 is I had thoughts on possibly doing my 6x2 with 275, but decided to take it light and put in excellent no-doubt good speedy work.
 
CincyKiller45 said:
You made 315 look like nothing.

The commentary in the second video is...disturbing.
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Lol. Yeah, Nikki Six and Kerri Kasem on their radio show. They talk about some dumb stuff. You know Kerri's dad, Kasey, the voice of Shaggy. Kerri is HAWT.
 
Cincy and justin, if you guys are gonna be checking out the bench championships, just look for a dude w a Detroit barbell shirt on w a 5 ft tall Filipina.

That'll be me...
 
napalm said:
Cincy and justin, if you guys are gonna be checking out the bench championships, just look for a dude w a Detroit barbell shirt on w a 5 ft tall Filipina.

That'll be me...
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Hell yeah! What day are the bench championships again?
 
It's official! Super D will be doing a shoulder mobility seminar in Pgh on Saturday March 29th at the Hyatt Airport. $35, too. That's about as reasonable a seminar as I've heard of.
 
Nice, man. Fúck $100++ seminars, too.
 
Remember to ask him to teach you to squat 1300
 
Jack shyt heavy squat day!

315 felt bad, but I just kept on truckin.

Work sets (2m Blue Arrows)
385x2
405x2
455x2
500x1

Depth was absurd on 455. Like ridiculous. I'll upload it.
 
Buddy also hit 340 (a 5lb anyhow PR) for a double! Super stuff.
 
[video=youtube;-QtJzeKZX5A]http://www.youtube.com/watch?v=-QtJzeKZX5A[/video]
 
That the right one?


Yes I follow you on Youtube.... :eek:
 
Do not know what's up with the link, so if one of you guys who is subscribed sees it, post it up.

EDIT: As always, bolt is on top of it.
 
herderdude said:
Jack shyt heavy squat day!

315 felt bad, but I just kept on truckin.

Work sets (2m Blue Arrows)
385x2
405x2
455x2
500x1

Depth was absurd on 455. Like ridiculous. I'll upload it.
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Kinda speechless after watching that vid and the depth kid.
I was feeling good about my workout, but now am considering refrigerator magnet collecting much more...!
I mean what, now we have to start referring to your work in quarter tons..., and you're how old..........!!!!!!!!!!!!!!!!!!!!!??????
 
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