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

Worked with my shirt off yesterday, sunburned today. I'm looking at you, Swanson.
 
ME Bench Day! (Again)

Pre: The real deal Super D shoulder routine. Banded scapular retraction, shrugging, band distracted swims, band distracted reach, band distracted chicken winging, band around the shoulder shrugging, and the Super D shoulder set.

Holy crap that was awesome. Gained ROM, felt better, posture improved.

Fat Bar Bench
325x5x2
335x1
345x1 smoked

Just now did the math on my five doubles. That's gotta be a volume PR. Sweet! Didn't have much cueing, just drive myself into the bench and get the bar down faster. Super D liked my form. :D Amazing how the right preworkout routine made me feel and perform so much better.

Also, Thompson Fat Pad is the balls. Donnie said "I invented it because if I'm forced to bench for the rest of my life, I'm gonna bench in comfort".

DB Bench
75lbs x 1 min, 45s, 35s

Dave Hoff Press
3 sets (missed 3 reps on set 2, one rep on set 3)

The Hoff press is a cambered bar (I'm sure you could do it straight) with like 10s on each side, and banded (one mini wrapped under the bench). You do eight skullcrushers, eight close grip bench press, and then eight more skullcrushers. The tricep pump and burn from these is unbelieveable.

Hammer Curls

And done. Got some swag today. The Inzer velcro elbow sleeve, hellz yeah. And then my coworker that I brought to train with me had jacked up forearms from dirtbike racing for years. So I also got a Hand-X Band. Gonna rail on that sucker for a long while. It's a really good time down here. Lots of info being doled out, and lots of BSing, too.
 
Mirin'
 
Today was DE squats and pulls. I think they assumed I could pull a lot more than I could on the pulls.

Cambered Squats into chain (suspended) + 3 chains per side

2 plates + 3 chain x6x5

Deadlifts
475x2F above knees. My lockout officially sucks ass.
425x6x3

Reverse Hyper
420x3x8
Those were rough on me and probably incorrect.
And done. That was all I needed. DE squats winded me. They were trying to get me to fire my hips in on the pulls, but it was not happening.
 
Also, the guys I was training with were supersetting 10 KB snatches with their speed squats. I should've, but #1, I've never done a KB snatch and #2, I would've died. All sets were done RAWW. Also, all squats were done with 5 year old Bridget Thompson sitting inside the monolift covering her ears.
 
Sean1332 said:
I think I see you on Donnies Facebook page. You're famous.
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My face is blotted out by the monolift arm. I was trying to get in that picture very hard.

I asked Bridget if she'd be my good luck charm. She said no and got out of the monolift for that set. :(
 
rob112 said:
You getting any new pointers for the lockout?
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Yep. "Drive with your damn hips for crying out loud!" I don't start in a good position, and it hurts me by the time I get up top. Don't know what ever happened.
 
herderdude said:
Yep. "Drive with your damn hips for crying out loud!" I don't start in a good position, and it hurts me by the time I get up top. Don't know what ever happened.
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Well then you know what to work on. You're a strong dude, dude. Just reconstruct ma man
 
Also, the whole crew arches the bar off of the floor. Which makes me feel like a wimp. They tell me to lead with my upper back, and it's simply something I can't do or don't know how to do. Ridiculous.
 
Dam, that's gotta be rough to do with high weights. I tried his technique like that with lower weights, but dam.
 
herderdude said:
Also, the whole crew arches the bar off of the floor. Which makes me feel like a wimp. They tell me to lead with my upper back, and it's simply something I can't do or don't know how to do. Ridiculous.
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Yeah I seen in one of Donnie's videos about arching off the floor.. I did it nicely with 135, went for 225 and got all out of wack.. Haven't tried it again since.
 
These guys extend at the thoracic spine and the hips and the knees all at the same time. With 475. Made me feel horrible. I think a lot of it was positioning, too. But it's the same thing I noticed in Andy Bolton's 925 from a couple weeks ago. So it's something to work on.
 
I'm going to steal some of your accessory workouts. My mind is totally blank and I need new ideas. It's time for a new routine. :)
 
puccah8808 said:
I'm going to steal some of your accessory workouts. My mind is totally blank and I need new ideas. It's time for a new routine. :)
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Lol. You're welcome to do so, doll. I don't know if I'm the best to follow for accessory work, though.
 
herderdude said:
Lol. You're welcome to do so, doll. I don't know if I'm the best to follow for accessory work, though.
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Lol, thank you! You must be doing something right cuz you're strong as heck! :D
 
Puccah's going to be training shirtless in a shed w/ her shorts hiked up while listening to disturbed in no time.

Follow the dude..
 
Now that's something I can get behind!
 
Haha! Heck yea! :D
 
Speed Benchin!

Pre: Super D shoulder routine

Light lat pulldowns
3x12

Fat Bar with Doubled Mini and Doubled Micro Mini

180x12x3

That was plenty of tension at the top, to be sure.

Fat Bar CGBP with Doubled Lights
160x3x5

Holy crap. That was a lot MORE tension. For myself, Super D, and the Teen Titan (benches 6) the first three reps were spanked, four flies to lockout and then is a grind, and five cruises to lockout and then takes 5 seconds to be overcome. I was smoked.

Pec Deck
3x8

DB Seated Press
70x3x12

Hammer Curl

Tough tough session. Found out the fat bar weighs 90lbs instead of 75, so add 15 to all of my sets from Thursday. Which means I smacked 360 out of the park three days after barely doubling 335. How awesome is this?
 
Also, Super D's brother gave him a vintage 1950's belt massager (the kind your grandma put on her hips to jiggle off the pounds) as a weight loss gag. We used it today to floss out our shoulders. If you know where to find one of those, I highly recommend it for shoulders, knees, and elbows. We didn't try it on hips today.



Invalid Link Removed
 
rob112 said:
Are you with SuperD all week or something!? You are rock and roll my friend
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Yep, showed up on Tuesday last week and we're leaving on Friday this week. He asked me today to drive him to Ryan Celli's gym when he's in town in a couple weeks. We're looking for a vehicle for me, so I really want to check out Celli's (he's a beast) and hang out with the Super One.
 
herderdude said:
Yep, showed up on Tuesday last week and we're leaving on Friday this week.
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That's awesome. Glad you had a nice bench session as I know you weren't pleased with the deads. Awesome stuff Herderdude, man.

Edit: saw edit. Badass man
 
rob112 said:
That's awesome. Glad you had a nice bench session as I know you weren't pleased with the deads. Awesome stuff Herderdude, man.

Edit: saw edit. Badass man
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Yeah, deads were tough. My lockout isn't good right now, I don't pull after I squat ever, those guys all have huge, powerful glutes, and 425 is about as heavy as I would go for multiple triples. It was a day of exposed weaknesses. You'll have that.
 
herderdude said:
Yeah, deads were tough. My lockout isn't good right now, I don't pull after I squat ever, those guys all have huge, powerful glutes, and 425 is about as heavy as I would go for multiple triples. It was a day of exposed weaknesses. You'll have that.
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Yes, but once you get a chance to see where you're weak, you can hammer that shît.

I need to use the fat bar once in awhile.
 
Swanson52 said:
Yes, but once you get a chance to see where you're weak, you can hammer that shît.

I need to use the fat bar once in awhile.
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Truth.

Fat bar is awesome. My elbows feel as good as they've felt in a long while and that and the ~25 rep hammer curls have my brachialis sore and still pumped.

PS. 135lb girl benched 175 off a 1-board today raw. That was some big weight and it doesn't hurt that she is FIYIYIYIIIINEEE.
 
Holy crap. That was a lot MORE tension. For myself, Super D, and the Teen Titan (benches 6) the first three reps were spanked, four flies to lockout and then is a grind, and five cruises to lockout and then takes 5 seconds to be overcome.
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I don't even know what this is.
 
herderdude said:
You know, I figured you were making fun of me in some capacity lol. Don't hate on my lingo, man!
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Not hating, you just make no ****ing sense.


lawl
 
NomZ said:
Not hating, you just make no ****ing sense.

lawl
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Hahahahahahaha that's fair.

Oh yeah, also did light sets of wide neutral fat grip lat pulldowns pulling to the chin after shoulder stuff and before bench. I love the way it finishes clearing out all of the shoulder gunk before I bench. I can feel them creaking, raking, and rattling into place at the beginning of set 1, but by set 3, they're ready to rock.
 
Tonight was a crazy night. Max effort benches with weight releasers.

Bench (~100lbs of weight releasers) (55lb squat bar)
285x2
305x2
315x2x2
325x2

My first set with the weight releasers I brought it down incredibly slowly. They told me to commit to bringing it down faster and I did. Whether it was on my own or because I was doing a negative with 400+ pounds is anyone's guess. After that I was a side handoff guy for some large equipped board work. Biggest was a 655 to a 2.

The last bench of the night I saved somebody's life as he totally missed the groove and brought 505 down directly at his face. When his shirt left, it was all spotters, and I barely stopped it in time.

That freaked me the hell out, so I sat around for awhile, said my goodbyes, and left. I had a fantastic time training at the Compound, and if you're ever in Columbia, stop on by, it's a great place to train.
 
What's a weight releaser?
 
I've been wanting to try our weight releasers whenever I'm unfuked. Awesome session, Dude. I'm extremely jealous!

Nomz, they hang off the bar ends and hold extra weight, so when the bar is at your chest, they touch the floor and release, leaving you the original bar weight to press.
 
Sean1332 said:
I've been wanting to try our weight releasers whenever I'm unfuked. Awesome session, Dude. I'm extremely jealous!

Nomz, they hang off the bar ends and hold extra weight, so when the bar is at your chest, they touch the floor and release, leaving you the original bar weight to press.
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Intredasting form of overload.
 
It was definitely interesting to be bringing so much weight to my chest.

Update: There will be no XPC Semifinal meet this year. The only way to qualify for the XPC Finals is to post an elite total (1565) at an RPS meet. Interesting turn. I plan on competing at the Kumite Classic on May 24th now, at least to do my thing in front of friends and family. Where I'll go from there is to be determined.
 
Come lift in Vegas, USPA Nats or Worlds.
 
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