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

Rodja said:
Sick numbers, bro. This is going to be a good year for all of us.
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Yes sir! Time for you to go HUGE. Everybody's doing their dilligence and being smart with attempts, and the numbers are piling up.
 
herderdude said:
Yes sir! Time for you to go HUGE. Everybody's doing their dilligence and being smart with attempts, and the numbers are piling up.
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The shoulder is getting better and better. I'm inadvertently dropping weight right now and my numbers are going up. When I time by backloads perfectly, I lose about 1/2#/week. It's making me ponder going to 198 and elite isn't entirely impossible this year if I do so. Elite is 1780 in the APF and I'm thinking 705/467/609.
 
Jesus, your #s have gone through the roof the last few months. Highly impressed. Good work. Now enjoy the holiday. You deserve it.
 
Rodja said:
The shoulder is getting better and better. I'm inadvertently dropping weight right now and my numbers are going up. When I time by backloads perfectly, I lose about 1/2#/week. It's making me ponder going to 198 and elite isn't entirely impossible this year if I do so. Elite is 1780 in the APF and I'm thinking 705/467/609.
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I absolutely think that's well within your reach in the coming months.
 
Awesome work man. :thumbsup:
 
jimbuick said:
Except for me......

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=101664"/>

What was Sean's last total again?
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The year is young, my friend. Stay the course!

Swanson's still the resident man on the silver mountain when it comes to the raw total. I'ma wait for him to get old and then pass him. ;)
 
Opening squat:

523: Invalid Link Removed

600 squat

600: Invalid Link Removed

Opening bench

325.5: Invalid Link Removed

Second bench

347: Invalid Link Removed

PR Bench

363: Invalid Link Removed

Second Deadlift

523: Invalid Link Removed

PR Deadlift

555: Invalid Link Removed
 
That squat looked a little suspect at that angle, how many whites did you get?


Deadlift was stupid, thought you were going to power clean it it came up so fast...
 
You. Are. The. Man.


Congrats on a great job well done. Smart training and hard work on your part just keeps paying off man. Awesome PRs and total, that's great man. Fueling my fire to do work now!
 
jimbuick said:
That squat looked a little suspect at that angle, how many whites did you get?

Deadlift was stupid, thought you were going to power clean it it came up so fast...
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Three whites on the squat. It wasn't the prettiest, definitely need to get my hips stronger to keep my knees out on the big weights.

I honestly had no idea what I could pull today. Hopefully I can get consistent with it and pull really big next time out.
 
herderdude said:
Three whites on the squat. It wasn't the prettiest, definitely need to get my hips stronger to keep my knees out on the big weights.

I honestly had no idea what I could pull today. Hopefully I can get consistent with it and pull really big next time out.
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Sure as ****, it looked like you damn near caved coming out of the hole.

I figure you'll have a solid total PR at your next meet just with the Bench and DL lol.
 
Awesome benching man, looked so easy; pull smooth too.

The 600 squat speed was impressive, especially with all that collapse.
 
Just watched the vids. Great work, dude.

Everything moved quickly.
A little more abductor for that 600 squat but it was deep, Idk what Jim is talking about.

i'm sure you've had this Convo before but what oly shoes are those and which do you guys recommend?
 
aceroni said:
11 in my Nike wrestling shoes. 11.5 in merrels and new balance With a high arch. Also I was wondering if i'm squatting twice a week should I use wrestling shoes once and oly once?
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Was gonna offer my 10.5 Nikes but will be small I assume. I don't use them much now. I believe The Dude has Pendlay Dowins, same as Dan Green. Bolt has Adistars.

Switching stance width sounds good IMO
 
So i'm thinking a, little more narrow with the oly on higher reps / bb style, and wider/ wrestling shoes for explosive days.

And yeah I only got the 11 cause they were out of 11.5, but i'm sure glad I did bc once they broke in they fit like a glove
 
I do have the Pendlay Do-Wins. Not a very aggressive heel, and wide for fat feet.
 
aceroni said:
Just watched the vids. Great work, dude.

Everything moved quickly.
A little more abductor for that 600 squat but it was deep, Idk what Jim is talking about.

i'm sure you've had this Convo before but what oly shoes are those and which do you guys recommend?
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Lol, it didn't look it when I watched on my phone. Maybe it is on a bigger screen though....
 
It didn't look shallow to me but it didn't look deep. It looked like about as much as you needed, so perfect. We can't see the hip crease from the front angle so can't really judge. Herder has big legs so can't go off of those.
 
Some fluff and buff work today. Highly unmotivated to go heavy, but I got some blood moving through the upper body.

Barx20
65x20
95x20
115x20
135x20
155x20
205x15
Add 3 board, switch to close grip
205x20

Rope Tricep pushdowns/ Cable OH Tricep Extension
3x15

Chest Supported Row/Facepull/slow Poundstone Curls
3x20

Medial Delt Destroyers x2

And that's all for this guy. Sweated, pumped, and coached a friend of baby brother's.

Have to give a shout to the three guys that were part of my crew for the meet. Training partner Lamonster went 9 for 9 with 513/324/501 at 198 FOR AN 85 POUND MEET PR. We had a powerlifting neophyte who we talked into doing the meet two weeks out win the teen 220, sneaking ahead of my baby brother when he bombed. Baby bro squatted 452 without wraps, bombed on bench (racked 292 early) and then pulled 529. Everybody killed it.
 
"Fluff and buff"


Did mine Tuesday. No shame.
 
herderdude said:
Recovery recovery recovery. USPF Nationals June 6-8, also. I'm thinking raw push/pull to ride the peak and grab up two more PRs.
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See you didn't mention that. Haha. Nice. I wish I was competing. I could pull right now haha. And squat I suppose.
 
herderdude said:
Recovery recovery recovery. USPF Nationals June 6-8, also. I'm thinking raw push/pull to ride the peak and grab up two more PRs.
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Do USPA Nationals in Vegas, July 19-20.
 
CountryLiftin said:
See you didn't mention that. Haha. Nice. I wish I was competing. I could pull right now haha. And squat I suppose.
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Nothing wrong with rolling up in the deadlift only division or taking a token bench. Even if I weren't considering doing this USPF meet, I definitely think I'd be taking it light and fast, working on restoration more than anything. Two weeks of no heavy lifting is nothing in the long run.
 
herderdude said:
Nothing wrong with rolling up in the deadlift only division or taking a token bench. Even if I weren't considering doing this USPF meet, I definitely think I'd be taking it light and fast, working on restoration more than anything. Two weeks of no heavy lifting is nothing in the long run.
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True. I just want to focus on getting my whole game back together. A meet right now might net me a dead PR and get me a squat number but that's it. I agree, you're smart to take some time off. I have been killing it since I deloaded to heal up my knee. Rest is good.
 
Speedy Pulls

385x4 doubles

Form wasn't perfect, so I'm glad I came in and put in some work on it. Last double was pretty excellent. Hurt to lock out, hip was definitely jacked.

Hang

Rev Hypers

Snatch Grip Deficit Pendlay (arch off floor, pull to chest)
205x3x8

Dimel against lights
95x3x20

Lat Pulldown
3x8

Axle Bar One Arm Preacher Curl
Bar (25lbs)x3x12

That's an awesome movement. Stretches the bicep, opens up the hand, forces you to execute with control, limits the amount of weight you can use, and provides a good pump. Bencher's delight.

RFE Split Squat (3s pause and relax at bottom)
BWx3x8

Good day. Slow start, but once I gained some momentum, it was business as usual. Kept the weights lower-ish, intensity low. Tactical and restorative, mostly. Funny how I didn't know I was jacked up until I started pulling. Glad I found out now rather than warming up at the meet.
 
Hopefully that hip gets in check for ya.

What made you think of doing snatch grip deficit pendlays? Random of did you see it somewhere?
 
Sean1332 said:
Hopefully that hip gets in check for ya.

What made you think of doing snatch grip deficit pendlays? Random of did you see it somewhere?
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Bah, hip will be fine. Thanks, buddy. Typical post meet aches and pains combined with tromping up and down a steep hill all week.

A buddy was telling me about watching Pete Rubish doing deficit Pendlays. I was playing around with it a bit, didn't really feel it anywhere, so I tweaked it to hit the upper/mid back and mimic my pull. There's a spot back there I need to build up.

Can't say enough how sore my mid-back/low trap has been getting from the new deadlift technique. Like 3-4 days at a time. In about 8 weeks I'm going to have some new lumps of muscle sprouted back there. Should look pretty cool.
 
I'll give them a shot with the snatch grip. I tried the deficit after seeing Rubish do it and like you: didn't get **** out of it.
 
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