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

Good job man! You have been doing work lately. Sorry I haven't been posting much, I still check in though. Keep it up.
 
Traps are sore as all hell and the knot returned. I expected it would, the mashing yesterday was all to restore some ROM and take the pain away for the meet only, I'll have to maintain the regimen. Also the part of the triceps hit by JM presses is sore today. I need more speed off the chest for my future benching gainz, but some delts and tris will be needed as well.
 
Bro, what's with your boys?


First your coach tries to trip people on the field and now you have returners over here drop kicking punters!

I understand its a *****ry but that's taking it a little far.
 
Hahaha the punter should feel honored to be kicked in the face! Treated like an actual football player for once
 
The crane kick. Master miyagi would be proud.
 
The browns almost got em though! Woulda been celebrated like a Super Bowl win in the streets of Cleveland! Lol.
 
Duramaxhd said:
Herder what's considered high box anything just above parallel?
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Yeah, high box is from above parallel, And I've even heard of boxes as high as hamstrings slightly below parallel to the floor. Which for me would be basically sitting on a damn barstool.

Bench volume

Close grip (pinkie on ring) feet out front, less arch, no sink or dynamic leg drive

275X4x5
275X3

Wide grip Lilly bench
225X2x6

DB shoulder press
70X4x8

High pulley row
4X8

Hammer Curls
3x20 (10, drop, then ten more)

Delt raises (front, side, rear without setting bells down)
4x8

Chest supported row
3X8

Ton of work today. Worked with a 890/620/725 guy (to clarify, I'm back at the Compound lol), dude loves to hammer everything.
 
rob112 said:
How'd you like those wide grip Lilly presses?
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They're good! Lot of pecs and back. I've heard multiple times that wider grip helps build speed off the chest, and I didn't feel like full ROM, and I didn't feel like asking someone to hold a board for 225.
 
herderdude said:
They're good! Lot of pecs and back. I've heard multiple times that wider grip helps build speed off the chest, and I didn't feel like full ROM, and I didn't feel like asking someone to hold a board for 225.
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Nice, and I have heard that too. Dan Green is a big advocate of wide grip.
 
Didn't train tonight. Instead, I ran the monolift and helped Donnie wrap knees for the big boys' full gear squats. Worked up to massive reverse band singles, though not pushing to the limit, five weeks out from their meet. Three guys hit 955 from reverse bands after 915 straight weight. One guy went 800 and 855.

What an interesting experience. Two guys wore two pairs of briefs under their Leviathans. We used needle nose pliers to pull the end of the wrap through the last wrap, and one guy had such thick wraps that Donnie and I tandem wrapped him. Hell of an awesome day, makes me want to dive into full gear squatting.
 
herderdude said:
Didn't train tonight. Instead, I ran the monolift and helped Donnie wrap knees for the big boys' full gear squats. Worked up to massive reverse band singles, though not pushing to the limit, five weeks out from their meet. Three guys hit 955 from reverse bands after 915 straight weight. One guy went 800 and 855.

What an interesting experience. Two guys wore two pairs of briefs under their Leviathans. We used needle nose pliers to pull the end of the wrap through the last wrap, and one guy had such thick wraps that Donnie and I tandem wrapped him. Hell of an awesome day, makes me want to dive into full gear squatting.
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Do it, its awesome and it sucks too lol
 
Lol at that point I feel like the gear gets too silly. But hey I'm just a skinny raw ****.
 
NomZ said:
Lol at that point I feel like the gear gets too silly. But hey I'm just a skinny raw ****.
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It was funny as he'll to hear a couple multi-ply guys call other multi-ply guys cheaters over that second pair of briefs. At the same time, I have no doubt that all of those guys could beat me on any of the big three. At the compound, they squat in briefs only on max effort days and bench in a shirt once every six weeks, if that. Gear comes in 3-4 weeks out from a meet. So they go full gear maybe 8 weeks out of the year.
 
Ya I'm aware, just kind of humorous the effort you go to get in the gear for 1 or 2 reps. My longtime buddy is a single ply gear whore, I'm always griefing him bc I never know if he has briefs on or straps down unless he shows me under his sweats.
 
herderdude said:
It was funny as he'll to hear a couple multi-ply guys call other multi-ply guys cheaters over that second pair of briefs. At the same time, I have no doubt that all of those guys could beat me on any of the big three. At the compound, they squat in briefs only on max effort days and bench in a shirt once every six weeks, if that. Gear comes in 3-4 weeks out from a meet. So they go full gear maybe 8 weeks out of the year.
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Are two pairs of briefs even aloud in meets? I didnt think it was. But i personally think people newer to geared lifting should get in their equippment more often. I will be in my shirt 9 times in 12 weeks getting for my meet, full squat gear 4 times and full deadlift gear 4 times.
 
SweetLou321 said:
Are two pairs of briefs even aloud in meets? I didnt think it was. But i personally think people newer to geared lifting should get in their equippment more often. I will be in my shirt 9 times in 12 weeks getting for my meet, full squat gear 4 times and full deadlift gear 4 times.
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It is in at least the SPF. When they say unlimited, they mean it.
 
SweetLou321 said:
Are two pairs of briefs even aloud in meets? I didnt think it was. But i personally think people newer to geared lifting should get in their equippment more often. I will be in my shirt 9 times in 12 weeks getting for my meet, full squat gear 4 times and full deadlift gear 4 times.
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Yep, unlimited is unlimited. Some of the guys have Velcro knee wraps, too.

liftandswim said:
I have zero knowledge when it comes to gear. Will the future bring about equipment that allows people to squat, say 1500?
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Perhaps not equipment, but there may be judging that spurs New world records. There's gotta be a point where bones, tendons, and ligaments will be topped out, but I don't know where it is.
 
Ohyeah, update.

ME Squat

Parallel box, buffalo bar
Work up, work up
Belt
415X3x2 rep and volume PR in just a belt
Add briefs
465x2
505X2
525X2
555X2 heaviest multi-rep set of my life
605X1 RPE 9 PR

Whoo buddy. That was heavy. I lost my hip torque just after I unracked it, which made the rep a bitch.

Invalid Link Removed

Fat bar front squat
180X4x8

Holy crap, these killed my VMO like unreal.

Band adduction (static)
Doubled minix4x1min

Leg Curls
3X8

KB Swings
88X4x20

I can barely walk.
 
Quads are so unbelievably sore from those front squats it's not even funny. It was a good, complete lower body day.
 
Conditioning and Recovery Part I

Prowler Drag
~200X 50Yds forward/50 backward

Alternate with

Rev Hyper
100x10 stricter

Got four rounds of drags and three rounds of hypers before the gym with the sled closed. Now off to the other gym for hangs, the Super D post squat stuff, extensions and curls, and some LISS.

Part II:
Everything mentioned above less the LISS
 
ME Bench

Axle Close Grip one board
295X3x2
315x2x2
Add red slingshot
345X1
385X1

Minibanded Swiss Bar OHP
115+bandx6
120+Bandx6

Chest Supported row/Flye/Rolling Tri
3X12

And done. Just an ok day. Shoulders didn't like full range, but they were fine with one board. Wasn't very strong, but we'll get back into it. Bodyweight was down from the meet, and I did just grab three PRs last week.
 
Where's your Bodyweight at?

Curious you're in Pittsburgh too right? Near where?
 
NomZ said:
Where's your Bodyweight at?

Curious you're in Pittsburgh too right? Near where?
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Bodyweight was 229 this morning, down from 237. I live just fifteen minutes west of Pittsburgh International.
 
Lol. Lean, maybe. Dehydrated and underfed more likely.
 
Thanks, guys. It's off-season time, so I won't be going out of my way to push my working weights. I'll just have to guard against sandbagging. I'm also going to bring my bodyweight down so I'm within shouting distance of 220 again. One thing I will be doing this offseason FOR SURE is a lot of conventional deadlifting. No more losing my technique in the offseason and struggling to find it come meet prep. I've had enough of that headache.
 
herderdude said:
Thanks, guys. It's off-season time, so I won't be going out of my way to push my working weights. I'll just have to guard against sandbagging. I'm also going to bring my bodyweight down so I'm within shouting distance of 220 again. One thing I will be doing this offseason FOR SURE is a lot of conventional deadlifting. No more losing my technique in the offseason and struggling to find it come meet prep. I've had enough of that headache.
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Sounds like a great plan
 
Today was heavy ass speed lower

SSB Squat (RAW and wide)

295+120Chain x6x3

Heavy Heavy. But my form felt great that wide. Push hips back, open knees and drop straight down until I get hung up, and then dip. You might not see the three distinct stages as I tried to smooth them out. I'm getting consistently better at recruiting my hips.

Speedy Pulls
365+120 chainx6x3

Not perfect, but not bad. I absolutely must start with my hips low, my neck packed, and my upper back loose. When I don't commit to low hips and/or crane my neck, I'm slow and weak. When I tighten up my back off the floor, my leverage is goofy. Still a work in progress, but when this becomes second nature, watch out.

BB Rows
225X4x8 super strict

All my lower body could handle. Upper body was good to go. Oh well.

KB Swings
106X10,8

This was when I realized my day was done.

I really like chains better than bands for pulls, but dang, chains suck for squats. My abs were demolished after squatting. I also hate squatting RAW. There's so much pain and nakedness.
 
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