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

Dude if you hit the ground in then SGSLDL that'd be some crazy flexibility being at like double the deficit with the grip and mats.

And you should try throwing like a pound of ground beef into your diet, and maybe one protein shake. That's an easy way to help balance the macros more.
 
You eat like I do. Carbs are where it's at.
 
Oh I love me carbs and do splurge here and there but I think outside if fiber they are the least beneficial macronutrient. I could be talked out if this, but that's at least how u feel now.
 
rob112 said:
Oh I love me carbs and do splurge here and there but I think outside if fiber they are the least beneficial macronutrient. I could be talked out if this, but that's at least how u feel now.
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Lifting is anerobic. Anerobic ATP sources are PC and glycolysis. You need muscle glycogen stores for energy to lift. Therefore eat lots of carbs.

Protein is important for anabolism but you need carbs to get the most training stimulus to build muscle in the first place.

I think big glycogen stores, and training over time plus eating more carbs helps you build up work capacity via energy storage ability of your body. So if you wana lift hard and heavy longer, carbs are king.
 
CountryLiftin said:
Lifting is anerobic. Anerobic ATP sources are PC and glycolysis. You need muscle glycogen stores for energy to lift. Therefore eat lots of carbs.

Protein is important for anabolism but you need carbs to get the most training stimulus to build muscle in the first place.

I think big glycogen stores, and training over time plus eating more carbs helps you build up work capacity via energy storage ability of your body. So if you wana lift hard and heavy longer, carbs are king.
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I got a word for you here

Gluconeogenisis


:D

I think carbs are important but unless we are marathon runners it is pretty easy to fill our glycogen stores with moderate carbs.

I also believe depending on goals we should do minimums if possible.

For example(s)
1. Eat as much as you can while losing weight
2. Eat as little as you need to gain weight


If I had the time and consistency my goal would be to reverse diet and build up a strong metabolism over a period of years. If you can't tell I love me some Layne Norton.
 
liftandswim said:
Did someone say Layne Norton? Here's a recent video by his #1 fan

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That's very interesting about the post competition lifter aspect being mostly water accumulation, but my question is that isn't a reverse diet and a lean bulk essentially the same thing? Meaning on a lean bulk don't you have to slowly add calories overtime? Aka a reverse diet.

I would love to hear a discussion about that.

Also, I wouldn't buy no 89 dollar E-Book, but I would think it would have more info that just what a reverse diet it. At least I would hope lol
 
SweetLou321 said:
I never tighten my lats, or think about at least. Never sore from pulling. Is that something i should address?
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I'm never sore from pulling either. The lat cue is mainly for those who battle bar drift while pulling. Some say flex the triceps, but I can't do that because my arms slightly hyperextend at the elbow when I fully flex my triceps.
 
rob112 said:
That's very interesting about the post competition lifter aspect being mostly water accumulation, but my question is that isn't a reverse diet and a lean bulk essentially the same thing? Meaning on a lean bulk don't you have to slowly add calories overtime? Aka a reverse diet. I would love to hear a discussion about that. Also, I wouldn't buy no 89 dollar E-Book, but I would think it would have more info that just what a reverse diet it. At least I would hope lol
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The difference is going to be the beginning portion. If you've been at maintenance calories for months, you won't have to worry about undoing the metabolic damage. The main point about reverse dirt in is getting the body back to homeostasis before the dieting began. Think kinda like a PCT, but for the metabolism instead of the HPTA.
 
Rodja said:
The difference is going to be the beginning portion. If you've been at maintenance calories for months, you won't have to worry about undoing the metabolic damage. The main point about reverse dirt in is getting the body back to homeostasis before the dieting began. Think kinda like a PCT, but for the metabolism instead of the HPTA.
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Makes sense, I guess this is really geared towards extreme dieters
 
2986 cals
130/289/165

Hit my numbers early. Tonight will suck lol
 
AM weight 229. That's an alcohol related whoosh effect. I may try to train a little today, we will see.
 
Rodja said:
I'm never sore from pulling either. The lat cue is mainly for those who battle bar drift while pulling. Some say flex the triceps, but I can't do that because my arms slightly hyperextend at the elbow when I fully flex my triceps.
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Ah thanks, i cant do that cue either as i also slightly hyperextend
 
2787
127/233/187
Weight as of right now is 233.
 
Dang, my knee is killing me, and I haven't done anything all weekend. Must be the calorie counting. Last time I try that shyt!
 
rob112 said:
I got a word for you here

Gluconeogenisis

:D

I think carbs are important but unless we are marathon runners it is pretty easy to fill our glycogen stores with moderate carbs.

I also believe depending on goals we should do minimums if possible.

For example(s)
1. Eat as much as you can while losing weight
2. Eat as little as you need to gain weight

If I had the time and consistency my goal would be to reverse diet and build up a strong metabolism over a period of years. If you can't tell I love me some Layne Norton.
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So making carbs out of fats and proteins is better than eating them? Hahaha. We use carbs (and fat) for energy all day. If you aren't eating them, you're not going to have optimal stores. Obviously no one nutrient can be argued to be that much more important, and if we don't have optimal levels of one or the other we make what we need for the most part. Just like you said, gluconeogenesis. Try low carbing and having consistently explosive, high volume training sessions. I can't do it. I get fatigued and feel like trash halfway through.

I look at it like this. I can't lift hard I can't grow. If I'm sedentary all day I don't need as many carbs. But if I'm working all day, I need a big carb meal to keep stores up etc. average muscle stores are like 300g in the whole body. 1200 calories. If you only eat 30 g of carbs during the day before your workout and work doing something physical all day before hittin the gym, it's not going to be optimal.

The idea of eating as little as possible while growing is a nice idea but nearly impossible to do, and every time you go a little too low you are just hurting yourself. Is it worth the risk? Idk.

Definitely an interesting topic to discuss. An argument could probably be made in any direction.
 
As someone that has done full Paleo during several fight camps, the initial 10-14 days can be rough as the body transitions. After that, you adapt and start to feel good. As with any LC philosophy, a refeed is going to be needed as various intervals.

Small ex phys note: we run on FFA when we're at or near rest, not glucose.
 
CountryLiftin said:
So making carbs out of fats and proteins is better than eating them? Hahaha. We use carbs (and fat) for energy all day. If you aren't eating them, you're not going to have optimal stores. Obviously no one nutrient can be argued to be that much more important, and if we don't have optimal levels of one or the other we make what we need for the most part. Just like you said, gluconeogenesis. Try low carbing and having consistently explosive, high volume training sessions. I can't do it. I get fatigued and feel like trash halfway through.

I look at it like this. I can't lift hard I can't grow. If I'm sedentary all day I don't need as many carbs. But if I'm working all day, I need a big carb meal to keep stores up etc. average muscle stores are like 300g in the whole body. 1200 calories. If you only eat 30 g of carbs during the day before your workout and work doing something physical all day before hittin the gym, it's not going to be optimal.

The idea of eating as little as possible while growing is a nice idea but nearly impossible to do, and every time you go a little too low you are just hurting yourself. Is it worth the risk? Idk.

Definitely an interesting topic to discuss. An argument could probably be made in any direction.
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Ry, ya ain't grown in the year and a half I've been active, and you're a teen. At your age, I would add five pounds of muscle a year, and the only thing I knew about nutrition was "eat more". It's not that hard, and there's no reason to be dogmatic. I've done every max effort bench and squat session for the past year fasted, its not a big deal. Eat, train, sleep.

Showing up consistently and following what's been done by strong people for the last 50 years >>>>>>> studies and lab rats and technical terms and mental masturbation.
 
herderdude said:
Ry, ya ain't grown in the year and a half I've been active, and you're a teen. At your age, I would add five pounds of muscle a year, and the only thing I knew about nutrition was "eat more". It's not that hard, and there's no reason to be dogmatic. I've done every max effort bench and squat session for the past year fasted, its not a big deal. Eat, train, sleep.

Showing up consistently and following what's been done by strong people for the last 50 years >>>>>>> studies and lab rats and technical terms and mental masturbation.
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Sorry for pissing you off. I thought rob and I were just having a discussion since he said he could have his opinion changed. Wasn't trying to be dogmatic or anything other than talk. That's how I learn.


Rodja said:
As someone that has done full Paleo during several fight camps, the initial 10-14 days can be rough as the body transitions. After that, you adapt and start to feel good. As with any LC philosophy, a refeed is going to be needed as various intervals.

Small ex phys note: we run on FFA when we're at or near rest, not glucose.
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I agree. I didn't mean to make it sound like a bigger deal than it is. That's exactly why I said it doesn't matter if you are in a resting state like most people, but guys who work hard physically all day it's probably a much bigger deal to eat high number of carbs.
 
For me - keeping lots of carbs in my diet just kept fat on, stayed in a fluffy 180-185ish range. I had to lower my carbs, lose some bodyfat. Since then I've been able to add carbs back in & subsequently gain. Sitting just shy of 200 now (not sure of bodyfat, but quite a bit lower in the upper 190s than I was in the 180s).

Besides just needing to feed the machine, at the end of the day - seems like a lot revolves around preference. If it works for you, it works for you.
 
Today, I recorded 17 separate sets of squats. So I probably got in about 20 sets or so. Three with the bar, three with a plate, then a whole bunch of singles, doubles, pauses, and stuff. Hit 405 for three or four singles sprinkled in.

I was working toward my torso and shins being upright, and through a weird way of positioning, I managed to reduce/eliminate my butt wink. I wasn't very strong that way, and it didn't feel natural, but it's a technique I can blend into my current squat to make it better. My last single with 405 was pretty nice.
 
capo180 said:
Any day you figure out something to help you is a great day!
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Amen, brother. There's always something that needs worked on, and sometimes you find things you didn't know were missing.
 
Today I went in and did my post squat stuff, except for extensions, curls, and reverse hyper. Can't say enough how much it has helped my mobility and recovery. Hamstring was still bugging me, but it was great once it warmed up. Still great even now that it's cooled off. I'll take it.

Then the shoulder routine. Shoulders are still cranky. I'll need to improve my shoulder ROM if I want to continue with the new bench form.

Lat Pulldown
3X8

Facepulls
3X10

EFS pullapart series

Chest Supported Row (externally rotated shoulders, extended thoracic, pull high and wide with dumbbells. More upper-middle back than lats)
40X3x8

Bench
Bar
135
225 Elbow hurt a lot
295x1 And it was time to go.

Did more of a Sean style upper body today, lots of pulling before any pushing. I need to get my pulling volume back up, whether it caused my shoulder crap or not, its still a good idea.

Worked on braced neutral at the core with upper back extension on bench, made my leg drive better and the transfer of that leg drive to the bar was also better. Also minimized the sink from the bar. Also really fought my shoulders from rolling over, and they feel much better now. 295 moved really well.

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Deload deadlift

Rev Hyper
100X3x10

Deadlift
425X5x1 20s rest in between

Rack Pull (3")
315X3x3

Rev Hyper
100x2x10
50X10 strict

Figured out something on my rack pulls to help me load my hams better, as I was doing a poor job on my pulls from the floor. Looking forward to trying it out next week. The bum hammy could barely stop the reverse hyper on the downswing in warmups, I'll be warming up with strict hypers in the future. They were good toward the end, though. I was explosive enough to bounce the plates off of my thighs on the upswing. Still learning how to use that thing. KB Swings are coming back into my life as soon as my leg is ready for them.
 
Just did some self-Graston on my arm. I could feel it on deadlifts today, that's never happened before, so I finally took a stand. I think I went too easy on myself, it reddened a good bit, but there's no residual redness. At this point there's entirely too much methyl salicylate in my elbow, so I'm going to hold off on doing it again.

Edit: YOLO. I went back in and dug as hard as I could. Got a few red dots but not as many as I expected. I remembered that you guys said it was intense, so I made it intense.
 
Shirt Day

Work up
335x1 Just ok.
365x1 1 board. Grooved it way too high and had to fight it the whole way down, but it went up easy.
405xF 2 board just missed it off the board.
Add reactive slingshot
405X1 2 board easy
Add shirt (F6)
500x2 3 board easy reps, but I was seeing stars afterward. PR nonetheless and felt good.
515X1 2 board popped off the board but was a tough lockout.
515 touch attempt. Bailed. Didn't have the balls to try to touch.

Seated OHP (brought to nose)
225X3x3

Brutal. I can get 10 with 185 brought to my chin, but the nose is just below my sticking point on OHP. I'm going to keep these in for 3-4 weeks and build it up.

Rolling Tri/Tate Press (15deg incline)
40X8/4
35X2x8/3

JM Press
135X3x6

Hammer Strength Incline Press
1pps x3x12
I like how this machine targets the pecs better than dumbbells. This also stays.

Lat pulldown (lean back and set shoulders like benching)
3x8

Low Cable Row (lean forward and set shoulders like benching)
3x8

Those two exercises were modified to more closely approximate my bench groove. With the pulldowns, I didn't want to bring it to my clavicle and with the rows I didn't want to bring it to my belly button.

And done. My arms, delts, and lats were massively pumped after my assistance work. Not bad considering my preworkout nutrition was mountain dew, cranberry juice, and a coffee. Really happy with how benching in the shirt went and especially how the Graston and Deload helped. My elbow did not hurt and it was actually so free in there that I could barely get a stretch on my triceps tendon on the side I freed up. Should be heavy squats and light pulls tomorrow morning. Bodyweight 234.
 
Full squat day

Work up
365 in belt
405 in belt
455-545 briefs
Managed to get my very tight metal squatter on. Straps down.
585 setting the suit, way high
635 way high
Add rev greens and Wal-Mart knee wraps
675X1 to depth? And fell back after holding it awhile. Gotta remember that head back isn't a good cue.

I had to learn how to load the suit in a free squat. My dumb ass was trying to squat in a Smith machine instead of letting all that polyester help me out.

Spud suspended GM
225X3x6

Front Squat
225X8
275X6

KB Swing
106X20,15,12,10

Back Ext
3X10

Pullover machine.
3xwhatevs

Finito. I'll need a little more learning in the suit. I could have hit depth with any of those weights, but I had no stability until I used the reverse band to help my mental game and figured out how to squat in it.

I have no idea what I could be working with if I kept with it, but we'll have to wait on me to recover and to have more spotters.
 
Nice job today. Why is it you have issues with head back cue? I look forward to try gear sometime so I can fully understand what u described
 
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Duramaxhd said:
Nice job today. Why is it you have issues with head back cue? I look forward to try gear sometime so I can fully understand what u described
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Head back in gear leads to falling back. I need to drive my head back on the descent and drive my traps into the bar on the way up.
 
All cues should only be used based on the need of the lifter at that exact moment in time. Your very packed so head back is not a good one for you. You were in and out of the groove the whole time. I doubt youd made depth if you didnt do that honestly. But time will tell of course.
 
SweetLou321 said:
All cues should only be used based on the need of the lifter at that exact moment in time. Your very packed so head back is not a good one for you. You were in and out of the groove the whole time. I doubt youd made depth if you didnt do that honestly. But time will tell of course.
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Today was a learning experience for certain. I'll be trying to work that more often and find the groove.
 
Post squat day stuff.

Super D Routine

Rev Hyper
50X2x10 strict. These hurt like hell, in a good way.
100X2x10 looser. Still stayed tight and controlled this well. Both variants I was able to extend until the plates hit my thighs, so I'll add the chips next time out. Microprogression ftw

GHR
BWx3x8
Need to get better at these again.

Leg Extensions
1 set with one leg negatives until I couldn't, then two leg negatives. Many reps.
Add some weight.
Next set 21s. That was tough.

That was it. I feel good. I'm very sore in the biceps and triceps, and where the bar rested yesterday. I'll bench tomorrow.

After learning that I won't be spending extended periods of time in SC this winter (more like 4-5 days at a time with a lot of traveling back and forth), I've decided to do the RPS XXX meet on December 7. My goal is 1565 at 220 and Arnold glory. Weight is currently 230, so I'll continue dieting so as to not have a heinous cut. I'll be starting Cube Kingpin week 3 this week, and I'll try to stick more closely to the program as written. Not as much assistance work, just the things I need. Goals will be 605 squat, 390 bench, and 570 deadlift. I expect to be able to deadlift more than that and maybe not squat or bench as much, but time will tell.
 
Speed Bench

Shoulder routine
Lat Pulldowns

225x8x3
Last couple sets I switched to ballistic soft touch and go. Much better way for me to work the bottom end. I could feel my pecs working and my speed slowed a great deal. I'll have to sneak these in on body days.

3ct pause CGBP (thumb from smooth)
275X2x5

Lilly (3ct)
225X5,3

Work capacity isn't up to Boss status.

HS Incline
3x8

Standing lateral swings
55X20

Standing lateral run the rack
15-35X5 And back down

Rear Delts

Curls

Finished. Including mobility this was 75min. I took my sweet time warming up, probably six to eight warm-up sets. After that it was full bore.

Edit: I'll be doing long pauses on bench days to get better off the chest, except on speed days as noted above.
 
herderdude said:
Speed Bench

Shoulder routine
Lat Pulldowns

225x8x3
Last couple sets I switched to ballistic soft touch and go. Much better way for me to work the bottom end. I could feel my pecs working and my speed slowed a great deal. I'll have to sneak these in on body days.

3ct pause CGBP (thumb from smooth)
275X2x5

Lilly (3ct)
225X5,3

Work capacity isn't up to Boss status.

HS Incline
3x8

Standing lateral swings
55X20

Standing lateral run the rack
15-35X5 And back down

Rear Delts

Curls

Finished. Including mobility this was 75min. I took my sweet time warming up, probably six to eight warm-up sets. After that it was full bore.

Edit: I'll be doing long pauses on bench days to get better off the chest, except on speed days as noted above.
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You feel your pecs when you bench? I only feel lats/tris lol
 
SweetLou321 said:
You feel your pecs when you bench? I only feel lats/tris lol
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Today was the first time in a long time lol. I was pulling the bar into me and trying to reverse it just as soon as it touched my t-shirt. I've been working with sink for so long its all body momentum off the chest. I think this will help.
 
herderdude said:
Today was the first time in a long time lol. I was pulling the bar into me and trying to reverse it just as soon as it touched my t-shirt. I've been working with sink for so long its all body momentum off the chest. I think this will help.
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Ah i see, i flex my tris/lats when i press and pretty much only use those
 
Got some record certificates in the mail. Push/pull was a brand new division at the time of my meet, so I collected some nice looking sheepskins by default. WR Holder by default ftw

Pulls later today. For the title defense, of course.
 
Short beginning of the session, had a very small window in my day to hit the gym, so I got in my floor and block pulls.

Floor
405X2x8 dead stop, very short reset each rep. Dead Stop rep PRs.

3" blocks
425X2x6

These were brutal for finding the groove, but moved well enough. Focused on locking knees quickly ans finishing strong.

I forgot how beneficial submax block pulls are. Good for honing lockout technique and blowing up the lockout muscles.

Time to carb up, do a little work, and then later I'll do my deficits on a non comp bar. :(
 
Had a 1500 calorie meal today at 3. I hadn't eaten anything yet.

Bulletproof coffee
Protein shake
13Oz chicken
1.5 cups rice.

That took 45min to eat.
 
nice work and nice meal too. rice always takes me forever to get down, which is why my carb intake always sucks. pop tarts ftw.
 
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