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

Word. And apparently everyone knows an old man who can bench a lot in a shirt (but me).
 
CountryLiftin said:
We all know you don't like to wear shirts. Ever.
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Dude nobody wants to see me without a shirt. I'm the opposite of jacked & tan.

I heard a Mark Bell podcast with Matt Wenning during which they postulated equipped lifting would eventually go the way of the dinosaur. Wenning himself moved from equipped to RRRRRAAAAAWWWWW.

I doubt I'll ever don a bench shirt, just because nobody in my crew is geared. I don't want to be "that guy".
 
One of the guys I train with said he had a shirt that may fit me mite give it a go would really like to try it if any of it translates back to raw which is my main concern
 
Duramaxhd said:
One of the guys I train with said he had a shirt that may fit me mite give it a go would really like to try it if any of it translates back to raw which is my main concern
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It did for me as it prepped my cns for much heavier loads. So my raw work almost.never feels heavy.
 
Makes sense somewhat similar to the slingshot work I've been doing just more extreme I'll ask them see when they believe I'm ready to give it a go but don't really see the point unless I'm pressing at least 315 raw could be mistaken thou
 
I would stick with the slingshot. I don't see a shirt helping you at all. As far as handling heavier weights, the sling shot will do that for you fine.
 
Duramaxhd said:
Makes sense somewhat similar to the slingshot work I've been doing just more extreme I'll ask them see when they believe I'm ready to give it a go but don't really see the point unless I'm pressing at least 315 raw could be mistaken thou
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You are always ready. Carry over, technique, and amount the shirt is jacked will determine the amount needed to touch. It is far and above a sling shot for me. I get 200-250 out of my shirt.
 
rob112 said:
You getting pumped mother ****er!?
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Hell yeah! Tonight is about getting limber and driving carbs out so I can bloat optimally on Saturday! Same with tomorrow.
 
Weight ballooned on Sunday, I was frickin 249! What's up with that? I was 244 yesterday before dinner, though. I know I said I'm not cutting, but I'm certainly not competing at 275.
 
herderdude said:
Weight ballooned on Sunday, I was frickin 249! What's up with that? I was 244 yesterday before dinner, though. I know I said I'm not cutting, but I'm certainly not competing at 275.
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If you're gonna compete at 275, might as well weigh 275! Next cycle is a bulk!! Woohoo!!
 
LOL. That's a nice way to put it, Rob. I shouldn't even be a 242 yet, Swanson! I think we ought to have a diet contest among the fatties to get us where we need to be.
 
Lower Body Last Warmup Day

Squat

Work up to 480x1

Really worked on burying everything, like pushing/relaxing into depth. So squats were a little looser than I would have liked today. That's ok, we'll be just fine. Didn't squat in my wraps last week, so a little weirdness could be expected.

Deadlifts
Work up to 425x2

First rep at 425 was off by a smidge, so I hit a second rep. Much better than the first. Just have to drive my head into my traps better.

Banded Dimels

155+lights x3x20

These are definitely brutal. Had a huge ham and glute pump just from those three sets. Looking forward to including those in the offseason.

Everything was a little odd today, but weight still moved great. Most of it was due to experimentation, but I know I'm good for meet day.
 
Is that the opener? If you can bury it now you'll be gold at the comp.


I think NomZ made a great point, and I'll paraphrase what he said "after a week off and mobility I'm like a cat in a litter box on squat; I BURY THAT ****!"

Pretty much copy;pasta what he said.
 
rob112 said:
Is that the opener? If you can bury it now you'll be gold at the comp.

I think NomZ made a great point, and I'll paraphrase what he said "after a week off and mobility I'm like a cat in a litter box on squat; I BURY THAT ****!"

Pretty much copy;pasta what he said.
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Nah, that's the last warmup. Opener will be 525. I sunk 515 two weeks ago, 565 was just a scooch high, so I'll be ok. Hell, my 605 reverse band squat miss was deep as all hell, but that was because my hips weren't locked in for it. :biglaugh:

I remember him saying those exact words!
 
Just submitted my openers. 525/325/475. If I hadn't fixed up my pulls, I'd be opening 455 on deadlift. 325 on bench is something I know I can hit even if it feels like my arm is going to fall off. I've got my attempts pretty well mapped out, but we'll have to let the equipment and how I feel on the day dictate where I go from there. 1435 is the tentative goal.
 
Sean1332 said:
Can't wait! You've got it.
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So you know, once 1435 is in the bag, I'm comin for 1455. See how you like it getting beat by 5lbs a couple weeks after you PR after you did it to me three different times! Might even call it a day after 1455, too. Just to sit on it. Hahahaha.
 
rob112 said:
Is that the opener? If you can bury it now you'll be gold at the comp. I think NomZ made a great point, and I'll paraphrase what he said "after a week off and mobility I'm like a cat in a litter box on squat; I BURY THAT ****!" Pretty much copy;pasta what he said.
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Lol I basically said none of those words, but the end point is the same and I like the quoted version of me better anyways.
 
Bench Last Warmup Day

Work up to 295x1

Axle Bar JM
115x2x12

Axle Bar Arm Tri-Set

Rev grip curl/Reg Grip Curl/French Press
80x3x10/10/10

And done. Still some elbow pain, this time in my right arm for the first time ever. Form feels especially locked in. The rest of the day was getting blood into the elbow joint.

I'm least confident in bench, I feel strong and tight when I remember my cues, but I've been inconsistent and in a decent amount of pain. If I feel good and dial it in, I'll press 365. If not, probably 345.
 
Gotta say, actively trying to bend the bar with the lats is much more effective than just tucking the elbows for the sake of tucking. Both for shoulder stability and loading the spring.

Also, I was going for an upper ab touch instead of a sternum touch today. Makes it a lot easier to stay in the groove and not lose my scaps.
 
After your meet try flexing your triceps from the beginnings and pressing through the elbows. That made a huge difference for me personally and being able to really drive the bar.
 
Four 10min rounds of really hot epsom salt bath has my weight to 245. I miscalculated a little today, tried to have a final day of water loading, but I hadn't loaded enough earlier in the week, so I was keeping a lot of the water. Being two and a half pounds over with 16 hours until weigh ins is right where I need to be, though.
 
Duramaxhd said:
What's your normal weight? Just so I can compare
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For the last couple months, I've been right at 245. This week my body has decided to hold weight in the wrong direction and keep me around 249.
 
241 this morning, so I treated myself to a chicken and cheese wrap and enough water to down my supps. Switched to long cut today so I have to spit. One more epsom salt bath so I can enjoy another sandwich, hopefully. And it's go-time!
 
PumpHouse said:
Copenhagen?
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Is there any other kind? Hahaha. Yeah, I've only chewed Cope Snuff for the last couple years as it's something you can take little bitty pinches and work inside or out with, but I did chew nothing but Copenhagen Long Cut for a few years.
 
herderdude said:
Is there any other kind? Hahaha. Yeah, I've only chewed Cope Snuff for the last couple years as it's something you can take little bitty pinches and work inside or out with, but I did chew nothing but Copenhagen Long Cut for a few years.
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I've switched entirely to Snus. But I miss the long cut cope.
 
Made weight, let's eat!

Squat stands tomorrow. I barely fit under them.
 
Gallon of gatorade/water/bcaa, 5g creatine mono, pasta with meatballs, sandwich from sheetz, a budweiser, loaded fries, a slice of beer bread, and a mountain dew so far. Gonna be HOOGE tomorrow.
 
Thanks guys. Sorry no updates. I had a PERFECT day. Nine for nine with four PRs.

Squat
523 good
567 good
600 good

This is what I came for, the only number I wanted.

Bench
325 good
347 good
363 good

Left a little on the table, smoked 363. Some ibuprofin and Toast liniment made everything move beautiful. I'm thinking 376 would've went.

Deadlift
475 smoked
523 smoked
551 smoked

Would've creeped up on 6 today in deadlifts. Thanks, Lou for being straight up with me on my technique and helping me iron out my form.

Total was 1515. I had the second biggest total on the day. There was a 220 that totaled 1630 raw w/ wraps. Absolutely thrilled with the day. I'll collect the videos and throw them up.
 
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