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

Nice squats man. Very solid weight walking around with there. As long as you initiated the back I think down is okay depending on mobility of the hamstrings and all; ala chad Wesley smith.
 
Duramaxhd said:
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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Anything is better than my previous efforts at dieting. Its really hard to play with your weight when you have no idea how much you're eating. Except in wrestling, because the answer was always "eat even less and work even more".

Still, if I think back to those days, it was probably (in my unique case) 5k on the cals Saturday Sunday, 3k Monday Tuesday. 1500 Wednesday Thursday, 500 or less Friday.
 
herderdude said:
Anything is better than my previous efforts at dieting. Its really hard to play with your weight when you have no idea how much you're eating. Except in wrestling, because the answer was always "eat even less and work even more". Still, if I think back to those days, it was probably (in my unique case) 5k on the cals Saturday Sunday, 3k Monday Tuesday. 1500 Wednesday Thursday, 500 or less Friday.
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That's gotta take a toll on you physically and mentally.
 
Good point. Know what you eat is best. If pinched for time carb manipulation can be somewhat easy as a back up.
 
rob112 said:
Nice squats man. Very solid weight walking around with there. As long as you initiated the back I think down is okay depending on mobility of the hamstrings and all; ala chad Wesley smith.
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Thanks, Rob Himself. I should have filmed. I know I didn't full-on Oly squat it, it's just not the technique I've been training for. A couple were slow, in my head anyway, but no knee cave on any of them. Not that I ever had a problem with knee cave at anything below 95% in the past.
 
liftandswim said:
That's gotta take a toll on you physically and mentally.
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I walked around at 207 in the summer and 185-190 in season and wrestled 174 in college. It wasn't easy. I was not good at staying within shouting distance of my weight class, but I'll be damned if I was gonna go a whole winter at 1800 cals a day,
 
herderdude said:
I walked around at 207 in the summer and 185-190 in season and wrestled 174 in college. It wasn't easy. I was not good at staying within shouting distance of my weight class, but I'll be damned if I was gonna go a whole winter at 1800 cals a day,
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I do not miss that crap at all. Even doing it every few months for a fight was enough for me. I couldn't imagine going through a season of wrestling.
 
Rodja said:
I do not miss that crap at all. Even doing it every few months for a fight was enough for me. I couldn't imagine going through a season of wrestling.
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The weekly or biweekly nature of the schedule and the ONE HOUR weigh in was the worst part. No time to replenish.

Went in and did the post-squat day routine plus light extensions and curls. ****ing forgot to do reverse hypers and didn't have time to sled. It's all good, that narrow stance squatting and lower volume left me pretty well recovered And didn't beat up my hips. I think I'll redo wrapped squats for ME, there was more to be had in terms of volume and weight. Probably 515 for five doubles and a couple bigger singles.
 
3234 kcal
130 fat
302 carb
185 protein

Weight this evening is 235. Gotta start catching my weight in the AM.
 
Thats the way I always do it weight in the am after taking a piss

That looks like a solid macro setup fat seems a bit high but roll with it and see where I takes u good luck
 
Duramaxhd said:
Thats the way I always do it weight in the am after taking a piss

That looks like a solid macro setup fat seems a bit high but roll with it and see where I takes u good luck
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I haven't much changed the way I eat, just trying to get a baseline. It's surprising to me how much fat I've been eating.

AM weight 231
 
herderdude said:
The weekly or biweekly nature of the schedule and the ONE HOUR weigh in was the worst part. No time to replenish.

Went in and did the post-squat day routine plus light extensions and curls. ****ing forgot to do reverse hypers and didn't have time to sled. It's all good, that narrow stance squatting and lower volume left me pretty well recovered And didn't beat up my hips. I think I'll redo wrapped squats for ME, there was more to be had in terms of volume and weight. Probably 515 for five doubles and a couple bigger singles.
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Idk how you handle any more then 3-4 reps over 90%. Nuts.
 
Sean1332 said:
Just curious as to what you have your goals set to in MyFitnessPal and what is says your intake should be?
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I did some TDEE calc awhile back that said 3200. So I'm going with that for now. Being that I have no baseline, I'm gonna ride with 3200 for a few weeks and see what I need to change.

I have my macros set at 107 fat, 200 protein, 360 carbs. As I improve my food choices, I'd like to drop my fats closer to the 70-80g range and get more training-friendly carbs. I'm happy with my protein intake wherever. Not a big stickler for 1g/lb, just trying to get some in there.

As far as myfitnesspal's goals, I said I was 230 and wanted to lose a half a pound a week and it wanted me to eat 2020 cals a day. Not a chance. I made adjustments.
 
I know! I'm gonna see where it takes me. My foods have still been mostly garbage, but I'm weaving some magic to keep my macros at least in the ballpark. I'm noticing That it only takes me one sitting to hit my fats for the day.

As I move forward, I'm going to plan for all carbs and protein so that if I get surprised by a situation, I know I won't go over on fats.
 
Bench rep day at the shed. A real fun day. Help make it interesting and pick some weights for me to do. I'm picking between TnG bench, paused bench, Incline, OHP, close grip, or any other variation you can think of. Gimme a weight and an exercise and I'll pick what sounds appealing to me.
 
Multi-pause bench with 275 for 4 sets. 2 sec pause on chest, 2 sec pause 2" off chest, lockout.

Followed by 2 AMRAP sets TnG illegal grip with 225.
 
Ok. 315 for one top set looking for 7 reps, 275 double paused with 1-2 in the tank for four sets, 225 max legal for two sets. And go.
 
315x5
275 double pause for three
Illegally wide 225 with reactive slingshot for 20 and 16.

Elbow is killing me. Doing Poundstones overhand with Grip4orce and calling it an evening. Learned some stuff technique wise tonight. I'll have to try it again later. Didn't much like the double pause presses. It was like I couldn't apply any force from off my chest for fear of rocketing the bar past the second pause point.
 
Here's my 315. Very mediocre. I noticed that pressing low doesn't do it with that technique. That's where I made my mistake. Wore my singlet to see where my butt was. Black singlet on black bench does nothing for diagnostics.

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3187 cals
157 fat
229 carbs
207 pro

Things I've learned:

1.) Lean meats over brisket etc. Brisket is focking delish, but it makes life hard at the end of the day. Fish, turkey and chicken or nothing.

2.) Plan shyt out. Rather than scramble to make stuff work at the end of the day, have a plan to get meals balanced and nutrients timed correctly.
 
Sean1332 said:
I <3 Brisket. You can never skip out on brisket!

Go kill some rotisserie chicken! Shîts already cooked.
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I need to. And veggies, too. Nothing against veggies, I just prefer other foods by a wide margin.
 
My favorite part about brisket is that it can spend two days in the fridge and you can still eat the hunk of meat like an apple. I'm holding it in my hand, biting off hunks, three chews and it's ready to go down the hatch. And when it's just been cooked? Forget about it.
 
Meal prep is huge man. As you've seen on my gram it can be stupid **** that is easy to make. The way I look at it, if I at least get in two of my three large meals high in protein I will have a much easier time hitting the type of intakes I want.

Nice Dan Green benching son :D
 
I alway Pre make my breakfast and lunch then leave a good chunk left so I can eat with the family been working pretty good I also like to Pre log what I know I'm going to eat (like per bed shake) so I I have room for it
 
Shoulder girdle stuff

Reactive Slingshot CG Incline
185X3x8

Light as it was in the sling, I was able to make it hurt in my pecs.

OHP
135X3x8

Incline Flye/Front Raise
3X12

Lateral delt destroyer
45X30 swings
25X30 swings
10x15 full

Meadows Shrug
45x2x25

Done. Lot of blood volume in a short period of time. Now, grub and Bucs baseball.
 
3015 cals
165 fat
247 carbs
141 protein
 
Duramaxhd said:
I alway Pre make my breakfast and lunch then leave a good chunk left so I can eat with the family been working pretty good I also like to Pre log what I know I'm going to eat (like per bed shake) so I I have room for it
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Same here. Since i pack food for work, assembly line that process each week for breakfast and lunch. Then the only food thinking i need yo do during the week is dinner with the wife
 
So, I need a Deload. Effective immediately. Right hammy was killing me today. But I made shyt happen anyway.

DE Lower

Mobility

GHR
3X8

Rev Hyper
50X2x10

High Bar Close Stance w/ pause
275X4x5

Conventional
355X6x1

Briefed Sumo
355X6x1
445X1
535X1 PR

Snatch Grip Stiff Leg 3"deficit
155x2x8
245X5
275X3

I do these as a hip hinge rather than having truly stiff legs. And I didn't touch the ground, but I tried.

KB Swing
71X3x10

Hamstring pump was crazy sweet by then. Hope that helps heal me. Now it's time to put Pumpty Dumpty back together again.
 
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Tipped forward. Gotta work on pulling back still. Maybe tighten the upper back.
 
I've been digging my little rock back thing I've been doing the last couple weeks, maybe try that?

Maybe the briefs threw thing a off a bit?
 
Sean1332 said:
I've been digging my little rock back thing I've been doing the last couple weeks, maybe try that?

Maybe the briefs threw thing a off a bit?
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I think I'll have to try your rock back. I've been sitting lower to help lockout, which has helped a ton. But with that weight I couldn't keep my sit. Maybe my hips gave out or I shied away from using them.
 
3118 cals
114 fat
304 carbs
219 protein

Friday AM weight: 231.5
 
2700 cals
90 fat
330 carbs
120 protein

Saturday AM weight: 231
 
Eating under like 100 g fat for me is hard lol.. I like beef too much. Nice work on the deads, get healthy bud.
 
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