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

herderdude said:
Beltless Convo 6" Block Pulls
425x6
475x6
500x5 Hell yeah. Also shot my PC for Dimels.
Extremely happy with the beltless 500x5 block pull. I want to be up around 550x3 in my belt by the first week of October. That should get me my 600-610 pull to total elite.
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Nice pulling work there Herd.
 
SweetLou321 said:
You need to use your glutes when you pull and learn to pick the weight up with your hips.
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That makes sense, the only place I feel sumo pulls is in my hamstrings. My training with sumo this time around has been about moving the most weight instead of concentrating on building up my hips, like I intended. We'll have to see how it pans out.

PaulBlack said:
Nice pulling work there Herd.
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Thanks Paul! Good to hear from ya!
 
herderdude said:
That makes sense, the only place I feel sumo pulls is in my hamstrings. My training with sumo this time around has been about moving the most weight instead of concentrating on building up my hips, like I intended. We'll have to see how it pans out.

Thanks Paul! Good to hear from ya!
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These things are all in the set up. Which if you could get those two things happening your starting position would be better and lockout smoother. Chris duffin has a video somewhere on how to pick the weight up with your hips.
 
CincyKiller45 said:
Shiiit, at this pace you're going to open at 6! I need to step my game up.
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Hahahahahahaaaaa! Don't hold your breath for me opening at 6, bubba. Lol. 6" blocks are definitely my trouble spot though. It takes me forever to break the bar off the blocks. I'll be trying 4" blocks, but I definitely think 6 is where I need to be. Now, if I get 550x3 off 16" pins, you can get ready to see me open at 6.
 
Fun Day

Axle C&P (one clean)
115x8 DOH clean, strict press
135x8 DOH strict
155x8 DOH strict
185x3 continental 1 strict 2 push
205x1 continental push (tried strict)
225x1 continental push

If it were timed, I'm not sure I would have gotten the 225. Continental clean took a lot of work and I had to run forward three steps to get my elbows under the bar.

Axle C&P (continental clean every rep)
115x5
135x3
155x1 (slipped off of my soaked belly)

Next time I'm chalking my belly. Gotta get better at the continental clean.

Shirt Groove Work (triples at ~70%)

335x3x3 floated each

Worked on getting the bar down faster for better rebound. Worked incredibly well, looking forward to trying in the future.

CG Incline Press
135x10
185x5
155x8

Really gets the pecs.

Rear Delt Destroyer

Lateral Delt Destroyer

Chest Supported Row/45 degree shrug
70x10/10

Facepulls (low)
3x12

BB Curl
65x2x20

And done. Moving good. The heavy axle and the multiple cleans of the axle really had the ol' heartrate up.
 
My shoulders agree with both of you. I'm trying to work my weight down with minimal dietary intervention. Stimul8 motivates the shït out of me, too. That was an hour and forty minutes including the Super D banded shoulder routine (~5min).
 
herderdude said:
My shoulders agree with both of you. I'm trying to work my weight down with minimal dietary intervention. Stimul8 motivates the shït out of me, too. That was an hour and forty minutes including the Super D banded shoulder routine (~5min).
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How does stimul8 treat you? I have heard good things.
 
SweetLou321 said:
How does stimul8 treat you? I have heard good things.
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One word: HYPHY. It's really powerful though it isn't dirty energy, seems to help my endurance, and really gets me sweating, heart rate, breathing, etc.

It's weird, I'll be fully sucking wind like I usually only get on bronkaid, then a short time later I'm ready to go again.
 
Going to do a strongman contest this Saturday.

Events (Open 231):

Axle C&P to a max
BB Deadlift for reps with 450
Farmer's/Tire Medley 275/700
Husafell
Stones 250 to 48" 275 to 52" and 300 to 56"

I don't expect to zero anything, though I've never picked 275 on farmer's. Don't know if I'll make it to the tire on the medley, but I'll give it hell. I expect to do well on stones (even though I've never done a stone that big) and Husafell carry, and get at least 8 reps on the deadlift. Depending on how well I clean, I think I could push press 250-260, I'd settle for a bodyweight effort.
 
herderdude said:
One word: HYPHY. It's really powerful though it isn't dirty energy, seems to help my endurance, and really gets me sweating, heart rate, breathing, etc. It's weird, I'll be fully sucking wind like I usually only get on bronkaid, then a short time later I'm ready to go again.
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I definetly can't handle more than 3/4 of a scoop. Strong as ****.
 
SweetLou321 said:
I am gonna have to try it. Seems like you guys like it. How is it for me work?
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Excellent. Tunnel vision focus, mental arousal is all there. I like a good stimmy pre for heavy stuff. Things like Enhanced and Stimul8.
 
Hell yeah, Herd. Solid sess.

Question I've been pondering: does cleans add poundage to your total? I've heard both sides, but since you actually do them maybe you can elaborate. I know they can increase your explosiveness.
 
CincyKiller45 said:
Hell yeah, Herd. Solid sess.

Question I've been pondering: does cleans add poundage to your total? I've heard both sides, but since you actually do them maybe you can elaborate. I know they can increase your explosiveness.
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Honestly, man, I don't do cleans often enough to make a difference either way to my total. I've heard that the slight difference between cleans and deadlifts can mess with your form on one or the other, but I dunno.
 
Good luck with the contest. But I don't think cleans will do much for your dead, might as well just do speed deads.
 
I honestly don't think they'd carry over very well. If you are doing them properly they aren't very similar at all other than the bar starting on the floor. :o
 
capo180 said:
Good luck with the contest. But I don't think cleans will do much for your dead, might as well just do speed deads.
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Thanks, broham! The contest is in Boardman, OH. South Side of Youngstown. Not sure how far that is from you, but it's a cool gym with strongman implements available on Saturdays.
 
Cutting weight is never fun.

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Sean1332 said:
**** that
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Two pounds, twenty pounds, it never matters lol. I needed to drop 7 by Wednesday and I'm only 2 up right now. Trying to get below so I can have some food and drink before bed.
 
Got down to 230.2 at the end of the sweat session. 20lbs lost in the last six weeks, though when I replenish I'll be closer to 240.
 
Weighed 228.8 and now at IHOP. Let's do this!
 
herderdude said:
Thanks, broham! The contest is in Boardman, OH. South Side of Youngstown. Not sure how far that is from you, but it's a cool gym with strongman implements available on Saturdays.
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About an hour and a half maybe 2 hours from me.. Would be cool to try to load a heavy @ss stone though lol.
 
Going fcking awesome guys.

First event, axle C&P max. Went 210, 230, 260 for a 35lb pr

Second Event, Deadlift Reps (T&G) 450x14 tied for first!

No idea what I took in the first event or what the standings are. 450x14 was painful. I finished 10min ago and am still winded.
 
275 farmers into 700 tire: never got a chance at the tire.

36 feet with 275, picking 275 is a PR, so I'll take it! Got humbled lol. And also blew out my glutes and hams on the deadlift for reps.
 
275 sandbag carry for distance. Carried it 50 feet for second to last. Moving with weights is unbelievably hard. Last, stones. Hopefully I have enough legs left to do what I came here for.
 
Man that's a crazy day.. Good work though man, especially since it doesn't seem like you train for strongman too often..
 
jeebus - that reppage...brutal. get it man - sounds exciting!
 
Stones was BRUTAL. I had a 250 to 56". Did not realize just how high 56" was. Dropped it on the ground twice before I realized I had to grab the platform to keep the stone from falling on the ground. Baaaarely got it up there in about 40 seconds, then I quickly loaded 275 to a 52" platform. Didn't get a chance to try to pick the 300# stone. Amazed I had enough legs to do what I did.

I was so worried after two drops that I was going to zero the last damn event, I just couldn't let it happen.

I do believe I came in second to last, lol. But I had a lot of fun and learned a lot. Namely, the best conditioned powerlifter I know would likely be the worst conditioned strongman I know. Could just be me, but the conditioning demands are very real. I don't think my CNS will be shot, but my muscles definitely are. Legs, hips, and my entire back are donezo.
 
herderdude said:
Stones was BRUTAL. I had a 250 to 56". Did not realize just how high 56" was. Dropped it on the ground twice before I realized I had to grab the platform to keep the stone from falling on the ground. Baaaarely got it up there in about 40 seconds, then I quickly loaded 275 to a 52" platform. Didn't get a chance to try to pick the 300# stone. Amazed I had enough legs to do what I did.

I was so worried after two drops that I was going to zero the last damn event, I just couldn't let it happen.

I do believe I came in second to last, lol. But I had a lot of fun and learned a lot. Namely, the best conditioned powerlifter I know would likely be the worst conditioned strongman I know. Could just be me, but the conditioning demands are very real. I don't think my CNS will be shot, but my muscles definitely are. Legs, hips, and my entire back are donezo.
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Lol, its no joke. Last time I tried to load to 56" I passed out :biglaugh:
herderdude said:
After competing in strongman, I must say this: You are a maniac. It was fun, but holy crap.
NomZ you also are a loon. That was brutal.
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Lol, I watched a show today and it sucked. It looked like a ton of fun, I wish I could have done it.

Events were Max Log, DB C+P for reps (60 sec), sandbag over bar (60 sec), 18 inch DL for reps (60 sec), and the lateral chain hold for time.
 
You realize that your deadlift is like the equivalent of a 660lb 1 RM right?
 
jimbuick I was so freaking lucky that I got the events I did. Sandbag over bar, are you kidding me? Max log would have come down to what I could clean, so like same ballpark, and dumbbell C&P would have also knocked me for a loop. Also my 18" deadlift is entirely lower back and would not have been good.

G, you should try it sometime since you're much better at farmer's than I!

Ry, but touch&go. Not only touch and go, but competition touch and go, so "bounce hard and keep tight". I saw guys barely get the first rep and end up with eight.
 
herderdude said:
jimbuick I was so freaking lucky that I got the events I did. Sandbag over bar, are you kidding me? Max log would have come down to what I could clean, so like same ballpark, and dumbbell C&P would have also knocked me for a loop.
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It was a lot of conditioning for those guys today, and mental toughness.
 
rob112 said:
Damn I missed a lot, nice freaking reppage!
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Thanks, Rob! I'm glad I was able to do something well today! Winning is about doing a lot of things well, I now see.
 
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