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

That's close man! I don't have any doubt you could drop a hair more and pass even if high. That just moved way to fast.
 
Ya a bit high but it moved effortlessly so I don't doubt you could hit that with depth easily.

Like the singlet too. :D
 
herderdude said:
I'm pretty sore, but more than that, I am just worn down from the stress of my still below-average walkouts and then squat attempts with new weights for me.
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You're certainly putting a lot of work in. It's gona pay off. Recover now. You blasted that 565.
 
Rodja said:
I'm torn between those and the death row ones. Definitely don't need the KK ones as I don't like wraps that are that stiff.
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I didn't like stiff wraps at all since I'm a rebound squatter, but the felonies are pretty hardcore. Almost as stiff as EFS Super Heavies, but the extra stretch locks them in better. When I first went to take 565, I had to back off and unwrap because I couldn't bend my left leg enough to get under the bar.
 
herderdude said:
I didn't like stiff wraps at all since I'm a rebound squatter, but the felonies are pretty hardcore. Almost as stiff as EFS Super Heavies, but the extra stretch locks them in better. When I first went to take 565, I had to back off and unwrap because I couldn't bend my left leg enough to get under the bar.
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I haven't used those wraps for my knees, but have for my wrists. One of the guys I train with has the knee wraps and I'll try them next Sunday. The Titan titanium knee wraps are very good as well.
 
So jealous now. I guess I'd better get to 6 in a damn hurry. Nice squat brother man.
 
U could always train with them as kind of an overload thing to help with the wrapless weight or would that not be a correct statement or a way to go about it?
 
It's a good thought, Dmax. But the feel of squatting down into a wrap is very different from squatting without. Without wraps, I really have to sit back to load the hams so I'll stay tight and be able to stop and reverse in the hole. In wraps, it's more of sitting down to load the wraps.

Reverse bands without wraps definitely make the strength curve very similar to wrapped squatting, though.
 
Okay, so I didn't try out my new Super F6, which is a gnarly shirt. BUT, I did try out a Rage X that my training partner grew out of. Went like this:

365 float x1
405 float to a one board x1
455 misgroove on descent, taken
455 2 board x1

Pushed the collar toward the neck
405 off chest 2x1

This was fun, and I'm going to spend a couple weeks getting myself prepped for USPF Nationals June 6-8 also in Pgh, where I'll do single-ply bench only at 242. If I can stay tight and strong against the shirt with the collar low, I could go huge in it. 455 barely made the 2-board, which was totally unexpected on my part.

Then did:

Swiss ball DB bench
70x45seconds x3 sets

Lat Pulldown (wide neutral)
3x12

Cable Row (wide neutral)
3x8

The Rage X has a weird form of support. My Viking really encases the shoulder and makes me feel safe. The Rage X has a seam that sits right in the middle of my shoulder. It's a good learning tool for keeping my scaps retracted and fighting my shoulders into the bench.
 
Really exaggerated the elbow tucking and cat backing of my lat pulldowns and cable rows, and my lats are totally crushed. They're in two knots right now. It's going to be necessary, though.
 
CincyKiller45 said:
Christ tomatoes, 455 though?
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455 barely tapped the 2, man. It took everything I had to hold positioning for that lift. I kinda gassed out toward the end, hopefully by June I'll be able to take that all the way to touch. The Super F6 I just got absolutely will not touch with that kind of weight.
 
Close on the 565 brah! Guess I'll have to wrap up and try to keep up with you and Sean1332.Both of you should do USPA Nationals July 19-20 and compete with me...
 
NomZ said:
Close on the 565 brah! Guess I'll have to wrap up and try to keep up with you and Sean1332.Both of you should do USPA Nationals July 19-20 and compete with me...
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Thanks! I better bury it come May 24. I'm gonna be a sad panda if I don't hit depth. 530 in sleeves is a far better squat than my 565 in wraps. I'm curious as to how I'd do in my old wraps, but not curious enough to find out.
 
herderdude said:
Thanks! I better bury it come May 24. I'm gonna be a sad panda if I don't hit depth. 530 in sleeves is a far better squat than my 565 in wraps. I'm curious as to how I'd do in my old wraps, but not curious enough to find out.
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I tend to squat high in training, then hit depth just perfect in a meet thanks to burying it and the extra week of mobility I actually do the week of for a change...
 
NomZ said:
I tend to squat high in training, then hit depth just perfect in a meet thanks to burying it and the extra week of mobility I actually do the week of for a change...
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Hmm... actually doing mobility. An interesting concept! I need to, my sumo pulls were jacked up, my foot positioning on bench is jacked up, it's all jacked up. I feel like I could pull a PR on sumo if my positioning wasn't god-awful right now.
 
Last Heavy Pulls

Band Distracted Hamstring Stretch
Band GMs with Hip Circle

Work Up
405x1
425x1
445x1
465x1

Move setup, add reverse light bands (deload right at lockout, took 45lbs from floor)
315x1
405x1
455x1
495x1
555x1

Pull Ups (light band assisted)
2x8

Rounded my upper back, got my hips lower and leg drive in order, everything was nice and easy. Good to get it all fixed up. Attempts looking like 470/505/ go for broke. Everything's falling into place. Bench on Saturday. Will have vids in a few.
 
Nice man! All coming together for you. And sick shirt work previously. I couldn't imagine holding that weight over my body at this point.
 
Vids:

465: Invalid Link Removed

555: Invalid Link Removed
 
rob112 said:
Nice man! All coming together for you. And sick shirt work previously. I couldn't imagine holding that weight over my body at this point.
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Thanks, Rob. It was fearful on the descent trying to find a groove that I hadn't felt in a year. It's definitely something I'm going to to have to work hard on.
 
Couple things, ever practice cutting your setup short and to the point? I noticed on the 555 pull, you started your pull, immediately rocked forward with shoulders in front of the bar, then the pull began.
 
NomZ said:
Couple things, ever practice cutting your setup short and to the point? I noticed on the 555 pull, you started your pull, immediately rocked forward with shoulders in front of the bar, then the pull began.
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I need to, I was almost passed out before I pulled on most of these. I was really working on getting it right. The 500 RB pull was high-hipped, so I doubled down on setup time. I'm still struggling with being too far behind the bar.
 
herderdude said:
Vids:465: Invalid Link Removed555: Invalid Link Removed
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You look better, still need to pivit more at the knee. Use the bar to leverage your self upright more. Think of this as pulling the slack out of the bar. On light weights the bar shouldnt even be on the floor as you set up. Chris duffin has 405 off the floor before he even begins his pull and I have 225-315 off the floor when I set up before I even start.
 
SweetLou321 said:
You look better, still need to pivit more at the knee. Use the bar to leverage your self upright more. Think of this as pulling the slack out of the bar. On light weights the bar shouldnt even be on the floor as you set up. Chris duffin has 405 off the floor before he even begins his pull and I have 225-315 off the floor when I set up before I even start.
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Thanks. Still trying to find a way to load my hams and get myself upright at the same time.
 
Today little brother was hitting openers, so I just followed his lead.

Squat (no no)
Work up to 405x1

Deadlift
Work up to 425x1

Hammer Curls
4x70s

Vogelpohl Rows
Avg band x4x20

He's going to open 405/275/450 or thereabouts. He didn't peak for this meet, he just decided to do it. So first thing I did was have him deload last week, he likes to test his strength ALL THE TIME and he lost 5lbs during finals week. We'll see how he does. There's no reason he shouldn't go 450/300/500.

I worked on setting up faster, taking more slack, and getting my hips lower to start on pulls. Hard to say how it turned out, I'm just gonna do my thang on meet day and keep working on it after the meet. Bench to an opener and work the shirt some on Saturday morning.
 
nice quick 465, and that 555 moved good too man.. even without perfect technique i think your doing pretty darn good.
 
herderdude said:
Today little brother was hitting openers, so I just followed his lead.

Squat (no no)
Work up to 405x1

Deadlift
Work up to 425x1

Hammer Curls
4x70s

Vogelpohl Rows
Avg band x4x20

He's going to open 405/275/450 or thereabouts. He didn't peak for this meet, he just decided to do it. So first thing I did was have him deload last week, he likes to test his strength ALL THE TIME and he lost 5lbs during finals week. We'll see how he does. There's no reason he shouldn't go 450/300/500.

I worked on setting up faster, taking more slack, and getting my hips lower to start on pulls. Hard to say how it turned out, I'm just gonna do my thang on meet day and keep working on it after the meet. Bench to an opener and work the shirt some on Saturday morning.
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What is a Vogelpohl row?
 
Went in and hit 325 for two singles, 365 for a single with the reactive slingshot, and 365, 405, and 425 for floating doubles in the Rage X. My biceps tendon was shot from using that noodle bar to squat on Thursday. I'll be fine next Saturday, I'll be doing a bunch of preacher curls and stuff to loosen up. Taking it easy this week, working up to last warmups/form work depending on how I feel. It's game time, boys.

Spotted some huge single ply benches today, 545 floating off a 1, 585 to a 2 from two different guys, 635 to a 1, and 675 to a touch that we pulled off of the guy just for some overload.
 
I hate that your benching today went above my squat...haha awesome work herder. Get that bicep feeling good!
 
herderdude said:
Went in and hit 325 for two singles, 365 for a single with the reactive slingshot, and 365, 405, and 425 for floating doubles in the Rage X. My biceps tendon was shot from using that noodle bar to squat on Thursday. I'll be fine next Saturday, I'll be doing a bunch of preacher curls and stuff to loosen up. Taking it easy this week, working up to last warmups/form work depending on how I feel. It's game time, boys. Spotted some huge single ply benches today, 545 floating off a 1, 585 to a 2 from two different guys, 635 to a 1, and 675 to a touch that we pulled off of the guy just for some overload.
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Don't you love that kick right in the ego?
 
Rodja said:
Don't you love that kick right in the ego?
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Gotta love it when you can rest on the seven plates hanging out on the bar BSing with the other spotter/loaders while the big dog gets his wits about me. Also gotta love having a 47 year old and a 37 year old that are up a couple hundred pounds on my bench.
 
rob112 said:
I hate that your benching today went above my squat...haha awesome work herder. Get that bicep feeling good!
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Oh Rob don't worry about it, realize I can barely touch 405 if I do everything perfect. Imagine the support I'm getting through the entire ROM with a shirt that tight.
 
herderdude said:
Gotta love it when you can rest on the seven plates hanging out on the bar BSing with the other spotter/loaders while the big dog gets his wits about me. Also gotta love having a 47 year old and a 37 year old that are up a couple hundred pounds on my bench.
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There's a Samoan dude that trains with us on occasion. Dude barely eats, trains maybe twice a week, and comes in benching 600 in a single ply.
 
Every time I train with Sherman now and he 10 reps 35+ pound my max and he's in his 40s lol. Gives us something to strive for.
 
Just goes to show you that two, three, four years in the game still makes you a baby. You can know a lot and be really strong, but the only thing that makes you stronger is time.
 
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