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

I wish i could handle the volume you can handle. Id just fall apart. Good job man. Chain deficits are a fav of many big pullers.
 
SweetLou321 said:
I wish i could handle the volume you can handle. Id just fall apart. Good job man. Chain deficits are a fav of many big pullers.
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You do spend a lot more time conditioning than I do. I've trained with volume for a long time. I enjoy it, and my body seems to respond favorably. I need to keep chain deficits in there, no doubt. I upped the ante by doing them in a rack. No slack, just a very long, very dead pull.
 
Solid plan of attack there bud. I can say I've been hammering away at my hams too,can't wait till i figure out my technique, I think I'm close tho..
 
herderdude said:
You do spend a lot more time conditioning than I do. I've trained with volume for a long time. I enjoy it, and my body seems to respond favorably. I need to keep chain deficits in there, no doubt. I upped the ante by doing them in a rack. No slack, just a very long, very dead pull.
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I havent lately due to being burned out. But i wish i could also handle the amount of volume you do on the comp lifts and its variations. I need to try chain deficits and rack pulls after my meet. Do you do anything for recovery? Peri wo nutriton? Any tips?
 
SweetLou321 said:
I havent lately due to being burned out. But i wish i could also handle the amount of volume you do on the comp lifts and its variations. I need to try chain deficits and rack pulls after my meet. Do you do anything for recovery? Peri wo nutriton? Any tips?
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I get a LOT of sleep. I have good work capacity from working construction for a couple years now. I usually do Gatorade and bcaa during my sessions, but Saturday morning is always fasted, so that's not a good example. After a couple cycles of Cube Kingpin, almost anything else seems light duty. I always push comp and supplemental volume and assistance volume. I just like to spend a lot of time in the gym.
 
Beast mode deficits and overall workout Herder, dude.

Cube Kingpin is serious volume in the sessions. Brutal stuff
 
Quick ME Upper today.

Larsen Press (bench like Adrian Larsen) (pinkie on ring)
275x2
295X2x2
305X2x2
315X1

These make you think about loading up your upper body in a whole new way. I got better as I got tighter.

Low Pin Press (sink into chest)
315x3

That might be a PR. My lower back and my pec both felt funny, so I shut it down here.
 
herderdude said:
Quick ME Upper today.

Larsen Press (bench like Adrian Larsen) (pinkie on ring)
275x2
295X2x2
305X2x2
315X1

These make you think about loading up your upper body in a whole new way. I got better as I got tighter.

Low Pin Press (sink into chest)
315x3

That might be a PR. My lower back and my pec both felt funny, so I shut it down here.
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I dont see anything special about his bench. Care to explain why its an me lift a little more?
 
SweetLou321 said:
I dont see anything special about his bench. Care to explain why its an me lift a little more?
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He doesn't put his legs on the floor, they hang off the end of the bench. I could have used floor presses, but the floor of the shed was cold last night. It's probably better served as an assistance movement, but it wasn't bad for underloading either.
 
herderdude said:
He doesn't put his legs on the floor, they hang off the end of the bench. I could have used floor presses, but the floor of the shed was cold last night. It's probably better served as an assistance movement, but it wasn't bad for underloading either.
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Sounds rough, thanks!
 
DE lower day, for a little anyway.

Squat (raw into spud straps)
275+Lightsx8x3
Remove spuds and bands
365x1
405X1

I need some pause squats in my life. No brakes in my squat right now. The squats into spuds were fantastic, though. I paused on the spuds and had excellent speed, but it's nowhere near the same as a free pause.

Deadlift
Work up from floor
425X2x1
Add deficit
515x2 Big PR. Sixty pounds maybe.

425X6x1 tandem style, except by myself. ~20s rest

Remove belt and deficit
425X4x1 in one minute

The only thing I didn't like about pulls tonight was the tipping forward on some reps. Wasn't loading my hams well I guess.

Sumo with belt
425X5x1 in two minutes.

Setup got lazy at the end. I was going for as many singles in quick succession as possible, but technique broke down here. That said, it's so much better than ever before.

BB row
245X2x8

Rev Hyper
150X3x10

Happy with today. Gotta keep plugging away, but things seem to be looking up.
 
I am very sore today. That is all.
 
Went to the gym, did the post squat routine, on the way home I passed a local gym that's been making some noise on the NASA circuit. Stopped in to introduce myself a say what's up to a buddy that lifts there. They were benching, so rather than do it tomorrow, I hopped in and did it tonight.

ME Comp Bench
340X2x2 major struggles
Got shyt talked into bumping the weight.
365X1 still a struggle
Switched to Oly shoes and Dan Green style
370X1 easy
Move grip to max legal
405X1

Naturally, I threw my wrist wraps across the room and slapped the rack we were benching out of. Then I asked one of the guys if my butt came off the bench. He said, and I quote "You just keep going on being happy about your 405." Lol. So we'll work on it.

Then I went home. So yeah. Happy as hell, and if I get a day when I'm feeling good, it's game on.
 
herderdude said:
Went to the gym, did the post squat routine, on the way home I passed a local gym that's been making some noise on the NASA circuit. Stopped in to introduce myself a say what's up to a buddy that lifts there. They were benching, so rather than do it tomorrow, I hopped in and did it tonight.

ME Comp Bench
340X2x2 major struggles
Got shyt talked into bumping the weight.
365X1 still a struggle
Switched to Oly shoes and Dan Green style
370X1 easy
Move grip to max legal
405X1

Naturally, I threw my wrist wraps across the room and slapped the rack we were benching out of. Then I asked one of the guys if my butt came off the bench. He said, and I quote "You just keep going on being happy about your 405." Lol. So we'll work on it.

Then I went home. So yeah. Happy as hell, and if I get a day when I'm feeling good, it's game on.
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Damn man, congrats, strong benching
 
SweetLou321 said:
Damn man, congrats, strong benching
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Thanks. We're not gonna chalk me up for four plates raw just yet. I'm not the type to count sloppy gym lifts, though I guess I got the whole "learn to grind" thing in today.
 
lol even with a bro bounce and ass lift, that's heavy, but they aren't doing you any favor not calling it.
 
NomZ said:
lol even with a bro bounce and ass lift, that's heavy, but they aren't doing you any favor not calling it.
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Agreed. He called it without calling it from the way he said it.

The guy I asked benched 410 for a double with reps in the tank weighing 215. Strong bro there. 529 in single ply. Somebody's gotta up his shirt game, cause that doesn't add up to me.
 
herderdude said:
Agreed. He called it without calling it from the way he said it.

The guy I asked benched 410 for a double with reps in the tank weighing 215. Strong bro there. 529 in single ply. Somebody's gotta up his shirt game, cause that doesn't add up to me.
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I've heard of more out of a shirt, but that's still a good amount of the shirt.
 
NomZ said:
I've heard of more out of a shirt, but that's still a good amount of the shirt.
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Yeah, 90lbs is about what I get out of mine, but if I had a few weeks to train with the collar down, it would have been closer to 125.
 
herderdude said:
Yeah, 90lbs is about what I get out of mine, but if I had a few weeks to train with the collar down, it would have been closer to 125.
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Heard mike T say he got about 150 put of his, when he used to do single-ply.

And gratssss on 4 wheels, even if it was sloppy it shows you got it in you someday soon!
 
Sean1332 said:
Awesome dude!

Dan green style as in sink in deep?
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I learned last night through experimentation that there is more than one facet to Dan Green style. Less arch, bar goes down with the quickness, head watches the bar, deep sink, and then heave.
 
herderdude said:
I learned last night through experimentation that there is more than one facet to Dan Green style. Less arch, bar goes down with the quickness, head watches the bar, deep sink, and then heave.
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That's exactly how sherm benches too. It works. He's going to be teaching me how to do it right once the shoulder is 100.

Awesome job on the 405 either way man.
 
liftandswim said:
Hasn't dan green got red lighted for letting the bar to continue to sink after the press command? Just curious.
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Don't know. You just have to make sure the judge knows you're sinking. As fast as he descends, I don't know if the head judge would have time to jump the gun on his press command.
 
Yup sinking is legal just give the judge a heads up to avoid an early press call.
 
liftandswim said:
Thanks gents.
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I'd imagine it depends on the fed, too. Some won't let you take your head off the bench. I'm pretty sure I've read Dan say that it doesn't matter what he would bench in the IPF, because he doesn't want to bench in the IPF, he wants to bench over 500.
 
herderdude said:
I'd imagine it depends on the fed, too. Some won't let you take your head off the bench. I'm pretty sure I've read Dan say that it doesn't matter what he would bench in the IPF, because he doesn't want to bench in the IPF, he wants to bench over 500.
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I dig it
 
capo180 said:
Nice bench man, is that your first time attempting 405 raw? I'd love to be able to bro press 3 plates lol.
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Yeah, I hit 405 in the black slingshot last May, blue slingshot sometime this winter, off a two board in August, and got squished trying it off a 1 board 4 weeks ago. You're closer than you think to 315, man!
 
Myfitnessfail results from yesterday:

4237 kcal
180 fat
460 carb
140 protein
5 bud lights (for the record, I hate bud light)
 
ME Lower

Squat w/ wraps

500X3x2

Walkouts were poor, stance was in close, like shoulder width or a scooch less so I squatted more down than back. Still hit them strong.

Pause RAWW (wide, 2s)
315x3
335x3
365X3

Pause pulls (just off floor, 3s)
335x2x3

GHR
3x8

Rev band hack squat (I like)
3X a thousand

Kroc no strap
115x21,14

Stir the pot

Single arm KB Swing
71x3x20

Rev Hyper
100X2x10

Marathon sesh. Pure brutality. It was nice to hit some heavy wrapped squats.
 
Mufugginfitnesspal says
3300 calls
127 fat
336 carb
187 protein
 
Do not use that one man it sucks I alway use one of the online calculators or right now I'm using the iifym.com one and it was pretty close just my opinion
 
I've noticed it It's normal way off in the two years I've been dieting I've never used it but u csn try it and see how it works for u see how u respond and make small changes
 
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