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

Due to me handling my training partner in this weekend's Women's Pro/Am (she entered Am but is gonna walk out of there with a ticket to RUM, just you boys wait), I'm going to have to condense my schedule for the week. I'll pull today, hit a military press day tomorrow, and squat explosively on Thursday. Friday is a travel day, Saturday is meet day, Sunday is a travel day.

Really excited to see some of these chicks lift. Some big names are gonna be there.
 
Ok, you answered my question in my thread. What time is it? I work until midnight Friday and I might hibernate until noon the next day.

I'm not opposed to seeing some hawt girls lift heavy stuff though..
 
Heavy Pulls

445x3x2
495x1

Block Pulls (4")
495x2x2

SG Deadlift (4" block)
385x2x5

SGHP (6" block)
155x4x6

Tried to do the flat backed vertical shin pulling again. Didn't go so hot, 385 warmups were moving poorly. So I kind of hybridized my technique and the one I was taught. Definitely put me in a better position to lock out. The single and the block pull were misloads, I intended to go with 475, but I forgot that I had 25kg plates on the bar. I thought they were bad 475s, but they were very decent 495s. Short on time today, so that's all I got in. Pretty happy with today, will upload videos.
 
Nice benching and pulling man! Deads with flat back/vertical shin are rough, its something that i am trying to move towards though.
 
Gotta love it when it didn't go as bad as expected.
 
Hitting accidental heavy weight is never a bad thing :)
 
Nice heavy pulling session!
 
NomZ said:
Gotta love it when it didn't go as bad as expected.
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Perfect way to describe this evening.

EDIT: Thanks, all. Videos are finally beginning to upload. A lot of my reps I got my shoulders too far behind the bar, a holdover from trying to pull with a flat back. Not as violent and explosive as the stuff in November/December, but smooth.
 
Pulls:

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1st I gotta say, nice pulling. Especially awesome you were hitting weights you didn't think you were.
2nd I hope this isn't completely wrong and or just stupid, but have you considered the idea that maybe the lockouts were hard before due to your legs being done the lift before the bar gets to the knee, causing a **** ton of hip strength to lock out? I could be way off, just want to help. I noticed starting position was very solid once you got tight on all three reps, like awesome, but, particularly on the 495 it looked like your hips raised first, then the shoulders went forward some, and i paused the video again with the legs about locked at the knees the bar was below them.

Basically I think the strength is there to move 495 even easier than you did.

I'm repeating myself, but I could be way off, but just trying to help.
 
No, you're absolutely right, Rob. My positioning was wayy off, but I don't know if it was locked knees that was screwing me up. I had read something about lower back being flexed while hips are locked out causing a miserable lockout.

Whatever the case, it was definitely a technique issue that caused me to not exert any force on the bar after a certain point. I'll read up on some lockout articles and get a hypothesis.

It's always good to figure out a weak point, even though I generally train as if everything is a weak point.
 
Sean1332 said:
I think just getting that back stronger will smooth it out even more. Good pulling though, man.
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Yeah, I agree. Definite breakdown in the mid-to-upper back. After the premise of the blob lift was explained to me, I realized that my rounded upper back was a way to gain leverage AND take my upper back musculature out of the movement. I need to do some of those upper back GMs Ace was talking about.
 
CincyKiller45 said:
Ok, you answered my question in my thread. What time is it? I work until midnight Friday and I might hibernate until noon the next day.

I'm not opposed to seeing some hawt girls lift heavy stuff though..
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Lifting starts at 9. There are 70 chicks, so it'll take a good minute to get through the day. Call me when you wake up Saturday and I'll let you know if it's worth the trip.
 
herderdude said:
Lifting starts at 9. There are 70 chicks, so it'll take a good minute to get through the day. Call me when you wake up Saturday and I'll let you know if it's worth the trip.
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Nice! I'll def give you a ring. I'm not drinking, but I will be sleeping hard. I can't wait. I'm planning on making it at some point, don't want to be over zealous and say before noon.

Sean1332 said:
Don't forget your condoms again Cincy
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That doesn't pose a real issue. Sometimes you just have to take the dirt road. You know, the path less traveled.. O.o

But seriously, I was in class today and my professor had to check my ID for an exam, he's an old finance professor, not ideal, but when I opened my wallet a rubber came out. That was weird.
 
Good pulling by the way Herd!

Your hips look pretty high. I know they're not suppose to be squat depth, but, for me, getting a little lower than you gets my legs more into it, which produces more speed off the ground that eases my lockout.

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As you're initiating the pull. It would make sense that your knees would lock out early, they don't have far to travel.

Just tossing this out there bro.
 
rob112 said:
You can't get better with getting stronger Sean, we are being totally cereal here ;)
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Who said I wanted to get stronger? I just want to lift more weight!
 
Dam, I just reread what I wrote, I was try to play the dummy(easy for me) and not the sarcastic *******. It could have been taken either way. Sorry if it came off the second way Sean, sir.
 
Body Day

Incline Press
185x15
205x6
Add slingshot
205x12

Press
135x4x10

Lat Pulldowns
3x12

Facepulls
3x15

Lilly Shrugs
80x3x12

Super D Arch off the floor
205x3x5

Sumo Pulls
350x3x3

And one nice pull with 455.

Did the Super Shoulder mobility and hung, felt great. Sumo pulls felt excellent after not being able to get into sumo position to save my life yesterday. Decided to take tomorrow off rather than cram a fifth consecutive day of training in. Oddly enough, it's my hands that are the reason I won't train tomorrow. It's like they got locked around the bar toward the end of my session today.
 
Note: Weight is 237, down 8 from a couple weeks back. I feel less fat, too. Did a couple days eating cleaner than smashed some coke and pancakes at lunch today. Pretty happy with not being fat. The diet changes haven't been drastic, though the KB swings and farmers walk increases have been. I'm basically going to bring as many weight/body comp changes as I can through training, as that is where my passion lies. Maybe focus on cleaning up the diet more as my progress slows.
 
Easily the most star-studded meet I've been to. Dave Hoff was a judge, AJ Roberts, Kara Bohigian-Smith, Laura Phelps-Sweatt, Louie, Jimmie Pacifico, Rheta West is competing, Mark Miller, Shana Ratcliff, and many others. Saw three raw world records fall in the squat, and Jeanine Whittaker took a run at the 181 record. She squatted 500 opener, 530 second (high) and missed 550.
 
Very cool day. Bought some Predator briefs for half price. Crystal totaled 825 for the 14th biggest total in the nation at 181 in the past year, and pulled 400 for the 20th biggest deadlift at 181. She's naturally a 165, but with no cut, she had a great meet. She left about 40lbs on her squat, too. Big things upcoming for her.

Jen Rotsinger took the money in the raw division, and Rheta West won the eqiupped. Probably the best meet I've been to thus far. Really fun day.
 
Good seeing you, Justin.

Shana Ratcliff isn't too bad either. I'm purchasing a life sized poster. She gon' make me happy, long time!

Have a safe trip back bro.
 
CincyKiller45 said:
Good seeing you, Justin.

Shana Ratcliff isn't too bad either. I'm purchasing a life sized poster. She gon' make me happy, long time!

Have a safe trip back bro.
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Hell no she ain't! Your life size poster of her could fit in your wallet.

Four all time world record holders were crowned on the day, in the four weight classes from 97-123.
 
herderdude said:
Hell no she ain't! Your life size poster of her could fit in your wallet.

Four all time world record holders were crowned on the day, in the four weight classes from 97-123.
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Hey buddy here's that upper back GM I was talking about

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Explosive Squats

SSB Squat against lights
300x6x3

SSB Oly Squat
335x3x5

SSB Pausers
250x3
270x3
300x3

Pull Ups
BWx3x5

Negative GHR (funky machine)
2x3

Blob (3" Deficit, sumo, mostly stiff legged)
320x3x5

Bulgarian Split Squat
BWx3x10

KB Swings
106x3x10
106x15
106x10

Today was an absolute ballbuster.

Tried a different gym that has Westside racks, so I was able to use the band pegs and give myself a perfect nearly full deload at bottom and probably 90# tension at the top. Hard to tell how my form (read: depth) was, the gym is dark as hell, but I used the video to track bar speed. Moved great until set 6, so I cut it.

Negative GHRs suck, The Blob sucks, and 106lb swings suck. That heavy of a KB swing feels like you're in molasses. Posterior chain is annihilated.
 
Liking the swings man.. 106 lbs for over 50 total reps. I feel like they hit the posterior chain unlike anything I've ever done though.
 
capo180 said:
Liking the swings man.. 106 lbs for over 50 total reps. I feel like they hit the posterior chain unlike anything I've ever done though.
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You aren't kidding, but. They hit everything. The posterior shoulder stabilizers, abs, glutes, hams, all that.

Here's my 15 rep set. What do we think? Good enough form?

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herderdude said:
Nope. No, I do not. Actually, I hate that muthafücka.
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Really!?!! I only use it when my wife doesn't come to train...


Lol it is harder to use but I love it for whatever reason. Probably bc it is hard but not on the elbow/shoulder area.

Edit: saw big laugh. Gotcha! Haha
 
Exactly. It's brutal and makes you strong, but it keeps you healthy. Honestly, when I started doing the Super D shoulder stuff, my biceps pain went away.
 
Heavy Benchin!

315x2x2
325x2x2
335x2

Pin Press
295x2 easy
315 x missed one of the "pins"

I found out today that if everything in the entire world goes wrong, I can still get 315 up. Hit one pin solid, caromed off the other one, had it up my my neck, finished it off. And decided to quit pin presses.

Lilly Bench (3s)
275x2x5 good stuff

Hoff Press x1

JM Press
135x3x12

Pull ups (light band assisted)
3x8

Seated Press (no back rest)
135x10,10,8

And finished. A marvelous day to train in the shed. Everything felt good, the 335 double was tough, even though the tape made it look good. Rather than try any funny business with a tiny spotter, I decided not to do any over singles today. Everything is grooving nicely. Lots of volume at and above 315. Gotta keep that going.
 
Also, the spotter in the videos is doing her first meet with me in May and benched a PR of 125 today after her five doubles. The shed spawns another PR! Haven't gotten to squat or pull with her yet, but I'm pumped for her.
 
strong benching man. 335x2 didn't look too hard for you.. the 106 lb kb swings looked pretty good too, pretty much how i do mine trying to keep the shins vertical and sitting back like a good morning.
 
Powerbelly wraps are here! Looking forward to using them. They are really thick and stiff, but with a lot of stretch.
 
PumpHouse said:
Which ones did you go with? Felonies?
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Indeed. The Felonies. Anything else I think would be too stiff for knee wraps. Though I might get something stiffer for wrist wraps.
 
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