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

CincyKiller45 said:
Good stuff. So, knees out essentially. I think that would be beneficial to both my squat and deadlift. Thanks for the link.
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Not necessarily. You can throw your knees out and not generate anything into the ground. Knees moving out should be a side effect of you externally rotating your hips. Glute squeeze at top=putting your hips into external rotation. Then keep it like through through the duration of the squat by screwing your feet in how Herder says, and keep em out on the way up to avoid valgus.
 
Jumping rope at 240 makes for a sore heel. I'm going to start incorporating some calf work just to stretch these puppies out.
 
Great talks in here. It took me a little while to get good at screwing the feet in. I really have to focus on the heel. Nice convo.


Herder, I can't jump rope for ****. I couldn't imagine being 240 doing it haha
 
capo180 said:
Do you recommend torquing on deadlift like kstar is showing in that video?
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I try to torque and sit back to load the hams, then push my knees forward to get a little quad action, but when it gets heavy I honestly don't torque. It's never worked out, though I try it.
 
herderdude said:
I try to torque and sit back to load the hams, then push my knees forward to get a little quad action, but when it gets heavy I honestly don't torque. It's never worked out, though I try it.
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You can't torque hard and press hard at the same time. You can, just not as effective. I think If you torque and have yourself in a good position when it comes to driving out of the hole you're in good shape.
 
CountryLiftin said:
You can't torque hard and press hard at the same time. You can, just not as effective. I think If you torque and have yourself in a good position when it comes to driving out of the hole you're in good shape.
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Agreed with Country. When I deadlift, my leg drive is all about driving directly through the ground, sort of like when you think about a leg press.
 
I torque on deads. It's not as pronounced as woth squats but it really gets the hams and glutes firing.
 
Agree with all three of you guys. I'm trying to get more torque just to tighten up the lumbar spine and get my chest up more. The guys you see torquing on deadlifts are the equipped pullers, having their heels together with a little help off the floor trying everything they can to keep their chest up.
 
Definitely. Torquing on deads is very important. The external rotation of the legs is really just to keep the knees and hips in a favorable position and get the glutes and hams and quads at an optimum length to generate force. The torque itself doesn't actually move the weight just works with/to allow other movements to be more efficient.
 
CountryLiftin said:
Definitely. Torquing on deads is very important. The external rotation of the legs is really just to keep the knees and hips in a favorable position and get the glutes and hams and quads at an optimum length to generate force. The torque itself doesn't actually move the weight just works with/to allow other movements to be more efficient.
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Hmm, never really thought about it like that. Makes sense, I just always thought driving through the heels was the key. Just something I'll have to cue my self for. Thanks guys.
 
capo180 said:
Hmm, never really thought about it like that. Makes sense, I just always thought driving through the heels was the key. Just something I'll have to cue my self for. Thanks guys.
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I'll post up the video of Andy Bolton's 925 from the last weekend. It's a side view, very telling. He gets into position and the first thing he does is drive his heels into the ground and throws his shoulders back hard. With 925! You can see his shoulders jump back. But what I saw from dead in front of him was his knees are a little outboard of his feet.

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Knees didn't look super locked out but awesome pull.

Yeah capo there's a lot of little things like that which go into optimal form. Definitely try to set up with your toes slightly inwards of where you squat (close straight but not quite) then torque out and pull. This is for Convo. Idk how to externally rotate more with sumo cause I can't even get my legs out that far.
 
Learning something new everyday. Thanks for the pointers man, should help me generate some more force off the floor.
 
capo180 said:
Learning something new everyday. Thanks for the pointers man, should help me generate some more force off the floor.
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That's the hope! You do pull conventional right? I feel like I'm in the minority here.
 
CountryLiftin said:
That's the hope! You do pull conventional right? I feel like I'm in the minority here.
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Yeah I do.. Well I'm trying to develop a sumo pull. But that's more an assistance movement for now, id like to be able to pull 4 plates both ways at some point, that's a ways away at this point though.
 
capo180 said:
Yeah I do.. Well I'm trying to develop a sumo pull. But that's more an assistance movement for now, id like to be able to pull 4 plates both ways at some point, that's a ways away at this point though.
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Yeah I mean to learn it better but never get past 225 no time or place for it. Maybe after squat...
 
Did ten hours of wood yesterday. Got home and fell asleep sitting in the recliner. Woke up, went to bed, slept until it was time to go to work today. That's how I know that I've become a puss C.
 
Didn't know you shot adult videos. 10 hours? Wow that must be really tough on the body.
 
Showed up at the gym at 7:30 to do a body day. Didn't realize the gym closed at 8. So I made it quick.

Sumo Deadlift/Pendlay Row (strict)
315x3x6/225x3x8

Pull Up
BWx3x6

Chest Supported Row/Vogelpohl Row
70x3x10/Lightx3x15

Rear Delt Destroyer

Battle Ropes
30sx2

Brutal. Good back day. Found a crew to work with in SC for the next two weeks. Should be great.
 
Oh, rear delt destroyer, too. I was sweating and breathing so hard. I need to go that hard all the time.
 
Heavy Pulls today! (With bumper plates and TPB)

Work Up
455x1
480x2 PR ugly
505x1
405x8 TnG PR

GHR/Banded Rev Hyper/Unweighted Rev Hyper
3x8/8/8

And done. Bar was really stickin to my thighs again, I have all kinds of irritated skin. Lockout still suckin wind, so I went for the banded reverse hypers with a hold at the top. I'll upload 505 and you can see how rough it was for me to finish.
 
Thanks, guys. Here's the last pull. I rode that sucker out to the bitter end. I really do need to baby powder up.

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Baby powder up or squeeze your plump sausages into compression pants.
 
NomZ said:
Baby powder up or squeeze your plump sausages into compression pants.
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Wow. Can't believe I hadn't thought of that. I used to love the shït out of compression shorts. Haven't worn them in forever since I grew out of the ones I wrestled in.
 
herderdude said:
Wow. Can't believe I hadn't thought of that. I used to love the shït out of compression shorts. Haven't worn them in forever since I grew out of the ones I wrestled in.
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Get the long shorts, or full length pants. I have Underarmour, Old Navy, and super cheap ones from Korea.
 
Pull looked pretty smooth man. Little bit of speed lost at the top, but still moved pretty quick.

I always dead with soccer socks and shorts. I hate when I have nothing blocking the direct bar/leg action.
 
I wonder if the chroming on my bar at home is what made me think bare legs were the best way to pull. No matter. I feel pretty good about pulling 505 on a power bar. I love that thing. Can't wait to get one in my shed ever since I bent mine.
 
herderdude said:
Thanks, guys. Here's the last pull. I rode that sucker out to the bitter end. I really do need to baby powder up.

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Nice lockout and looked good.
 
Crusing around on NAS last night. I'm thinking I wanna do some strongman between now and June.
 
It's official. Training at the gym is not for me. It's made me softer, weaker, in worse shape, and hasn't given me the edge I have from training by myself at the shed in the heat/cold.



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That and my ass being whooped by a couple flights of stairs this evening has told me all I need to know. It's time to break it all down, reassess, and come up with a new plan. I will be competing in the XPC semis this year, I just don't see myself qualifying with 1485 at 220 in June. I think I'll save my money that would be spent lifting at the end of this month and start working toward the Kumite Classic strongman event May 24 and competing there at 231, doing a PLing meet in the beginning of August and then getting that elite total in the XPC Finals.
 
You gotta do what's best for you man. I think strongman would be a good switch-up for you and something I'm looking to get into in the future.

Sucks we won't be competing together, but there's always another time, another meet.

Formulate a strong plan and get back to work.
 
CincyKiller45 said:
You gotta do what's best for you man. I think strongman would be a good switch-up for you and something I'm looking to get into in the future.

Sucks we won't be competing together, but there's always another time, another meet.

Formulate a strong plan and get back to work.
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I know, man. I feel really selfish not coming out to compete with you in June, but I gotta hit my goals.

On a related note, why aren't you training with Jimmie yet?

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herderdude said:
I know, man. I feel really selfish not coming out to compete with you in June, but I gotta hit my goals. On a related note, why aren't you training with Jimmie yet? Invalid Link Removed <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=97887"/>
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No hard feelings bro!, I want to see you succeed more than anything.

My buddies train with him, I'm not about the multi ply gear life. Honestly, I wish there were some no belt/no wraps/no sleeves divisions. That would be ideal for me.

There might be one out there, not enough IMO.
 
What I'm sayin is, dude can probably total 1800 in a jockstrap, it's not like they don't have anything to teach you out there, and it's not like they're gonna hold you down and stuff your ass in a squat suit. Just gotta poke your nose in there and tell them you wanna get stronger. That's all they're trying to do anyway.

Hell, you already train Westside, if there's any raw guy that could peacefully coexist with a bunch of equipped lifters, it's you.

And if you wanna compete without a belt, show up in the belted division and lift without one, a la Paul Carter and Jamie Lewis.
 
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