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

So tonight I tried to finish off yesterday's pulls, but after it took me two minutes to complete 425x8 from the floor, I decided I didn't have my mojo or my hamstrings and called off my deficits. More isn't always better.

Rev Hypers
60X3x10

GHR (closest pin and back end elevated)
BWx3x8

Time to push GHR. Need to boost this so my numbers boost too.

Low Cable Row
3X8

Wide Underhand lat pulldown
3X8

GHR situps
3X12

I did better than I expected at GHR. Pulls were just shot. Usually day two of pulls is better. Body day and squat day still on the docket. Squats are 5x2 @80%
 
Sean1332 said:
Still a productive day man
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It really was. My technique feels very consistent. I don't know if it's consistently good, but it is consistent. That's a refreshing feeling to have 8 weeks out. Now it's time to dial my squats in. I'm going to take the advice from the EFS article and start off in my 2m wraps and work up to my power bellies
 
Just popping in to say screw you and your deadlift work capacity. Did 2 heavy-ish sets (80-85% of my true 1RM) for a triple and a double and I almost cried.
 
Body day.

Strict sHOP
Bar,95,115,135 all x8
155X6
185XF no push at all. No delt recovery from Tuesday.

CG incline
135X3x8
Figured I'd finish the job.

Pec Deck

Rev Pec Deck/chest supported (bench style)

Did the shoulder routine with a blue instead of green band as well. Shoulders felt dandy structurally, but they brought no horsepower this evening. Back is kind of bugging me. I'm blaming Dan Green and his GHR sit up. Squats tomorrow morning. 455 ish for five doubles.
 
liftandswim said:
Solid workout. Kinda like this Thursday for me. Just didn't have much to give.

Raw squats? Film some of those (if ya can).
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Raw with my least wraps. I need to. It's meet prep time, I need to get into my normal routine of self-loathing and technique OCD.
 
Raw/wraps, heavy day, all sets in 2m blue arrows.

465X4x2
475X4 PR

Fronts (very light wrap)
315X5
335x4

GHR
BWx2x8
Minibandx8

Rev Hyper
70x3x15
90x12

Done. Excellent day. My poor old wraps are beyond shot. I wrapped extremely tight today, put a lot of material behind the knee. Speed was good on 80% of reps, same with depth. 475 I really worked to get deep, though. I'm immediately switching to the 3m blue arrows, that was rough.
 
Nice session herder...I'd imagine with your experience/strength you could wrap a 3M blue arrow about 30 times around lol. Would be like spring crazy.
 
rob112 said:
Nice session herder...I'd imagine with your experience/strength you could wrap a 3M blue arrow about 30 times around lol. Would be like spring crazy.
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Oh, man. Those things stretch like crazy. I probably got 6 or 7 turns out of the 2m. Extreme spring. I don't even know where I'm going to put all of the 3m wrap. You'll see how tight I made them in the video in just a few.
 
Squats, all of them.
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Dude, truck Faveling lunges, that's all I have to say about that.
 
Post squat stuff.

I turned it up a bit today. Where I was supposed to sit on a box with a band around my knees, my first two sets I did banded wall sits. Then I did the walking lunges with 20kg kettlebells in the rack. Two sets of 24 strides. I laid on the floor. Then some rev hyper, stir the pot, and a few varieties of hammer curl. I haven't had any carbs yet today. That is changing in mere minutes. Forget that.
 
capo180 said:
no carbs till 10 pm... youre gonna lose all your gainz!!
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Hahaha luckily I hit my cals almost exclusively with meatballs lol.

Body day

Super D prehab
Pulldowns

Swiss OHP
115+Minisx6
155X6
175X6
115X burnout

Axle curls

Hang And swing (lateral head)
70X2x25

Rear delts (halfway between row and bent raise / hang and swing)
40X2x12/15

Dead Stop DB Row
115x3x8
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Hammer chest press
4X12,12,8, last set rest pause

Good pump, good pace. Didn't feel like ruining my shoulders with bands after that first set. I love accommodating resistance, but I believe it has to be used judiciously for raw lifting. Chains on deadlift for me to help lockout and the other two I'll probably reverse band closer to the meet for overload.

Pec pump was painful with one plate per side on hammer press. I always push in on the handles throughout the Rom for pectivation and don't come to lockout so tris don't fatigue first. Let my delts off easy after pressing due to the destruction that rack run caused. We'll see how that turns out.
 
Oh shyt I just realized I have 515 off 2" blocks tomorrow. That's gonna suck.
 
liftandswim said:
For reps? Ew.
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I have to look, but I believe it's two doubles. Three doubles with 475, two doubles off blocks with 515, and then 455 for 3 sets of 3-5 off a deficit. If memory serves. You can see why I grabbed up a 25lb meet PR even after an atrocious cut and a horrible squat and bench day on the platform at this same meet last year.
 
herderdude said:
I have to look, but I believe it's two doubles. Three doubles with 475, two doubles off blocks with 515, and then 455 for 3 sets of 3-5 off a deficit. If memory serves. You can see why I grabbed up a 25lb meet PR even after an atrocious cut and a horrible squat and bench day on the platform at this same meet last year.
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That sounds awful. Just awful.

Hats off to you, man. No doubt more PRs are on the horizon.
 
Okay, so here's the week laid out so I'm not off track later.

Deadlift
475x3x2
515X2x2 blocks
455x2x3-5 deficit

Bench
310X2-3x4-8 based off 405*.95*.8 rounded up. I wanted a number that would have my reps closer to 4. 295 would have been more like sevens.
TnG 345x2x2-3 I'm going away from CGBP and on to TnG to be more faithful to Dan Green's methods and because I want that reversal feel that I had during speed last week. This will be balls hard.
Lilly 255x2x8 here's where I'll get my higher reps. Based off 358 (best sanctioned bench)*.95*.75

Squat, I dunno, it's speed day. I'm gonna make it go boom and push fronts and pauses hard.

There you go. This was to keep me from ad-libbing too much if stuff felt hard or I felt amazing. Don't wanna wreck meet prep. I still reserve the right to make minor adjustments.
 
Fúck That dumbass template. There are no rules in the shed.

Floor
475x2x2 second set was speed work
535X2 PR

2" Blocks
515X2,1

3/4" deficit
475x2x3

I'm dialed in. I need to lock my knees out earlier, I'm seeing that in my block pulls. I'm afraid to get forward around the knees, but I finish so fast when I lock them quickly.
 
Sick! Nice work.
 
rob112 said:
Your shed is like the Wild West; with barbells!

Nice pr JAcrispy
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It's like I can't help but psych and push. I like to train without psych, but not tonight. I think it's because I hear T Swift at the gym, but the shed has Rammstein cranked to 11.
 
herderdude said:
It's like I can't help but psych and push. I like to train without psych, but not tonight. I think it's because I hear T Swift at the gym, but the shed has Rammstein cranked to 11.
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Dude, nothing like some badass tunes for the psyche up. I use the fear factory pandora station a lot at the gym :)
 
good work man! I need some different tunes for the gym. this new gym has an obsession with that electro dance music techno whatever bs. makes me want to blow my brains out when i walk in.
 
535
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Just finished assistance

Rev Hyper
50X4x15

Wide underhand lat pulldown
3x8 heavy

Seated cable row
1X8 nah

Sumo shrug (double overhand)
225X3x8

One arm KB Swing
71X30,30,20

Stir the pot x 4

Everything that has anything to do with deadlifting is now kaput. I skipped GHR, hams are still sore from lunges. Time to top off the tank and bust a chill. Off day tomorrow for sure. May back off on bench weights because of today. Today gives me a lot of confidence in pulls. Still wanna feel 530+ on squats and see how benching goes tomorrow before I'm totally confident.
 
I like how you step back, then go back in for more. Nice PR and form looks on point. You're right about the knee/lockout thing. Good observation, make it happen.
 
CountryLiftin said:
I like how you step back, then go back in for more. Nice PR and form looks on point. You're right about the knee/lockout thing. Good observation, make it happen.
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Thanks, man! Reset Reset Reset. Its all about the singles when prepping for a comp. I don't like how I popped my butt up before rep 2. People use that to tension the hamstrings, but when I do it, it slackens them. Hence the tough finish. Now I know for next time.
 
herderdude said:
Thanks, man! Reset Reset Reset. Its all about the singles when prepping for a comp. I don't like how I popped my butt up before rep 2. People use that to tension the hamstrings, but when I do it, it slackens them. Hence the tough finish. Now I know for next time.
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Absolutely. I've been resetting every rep recently and at first strength (perceived at least) was down but now I'm cranking out PRs and form is better than ever. Definitely something to preach.

But popping up might be bad, like you said it can slacken them for you. That might also be from the knee thing though that you mentioned. I've let mine start and stay a tad higher recently an it's helped me a lot, especially at lockout. Might be something to play with. Either way you're looking strong.
 
CountryLiftin said:
Absolutely. I've been resetting every rep recently and at first strength (perceived at least) was down but now I'm cranking out PRs and form is better than ever. Definitely something to preach.

But popping up might be bad, like you said it can slacken them for you. That might also be from the knee thing though that you mentioned. I've let mine start and stay a tad higher recently an it's helped me a lot, especially at lockout. Might be something to play with. Either way you're looking strong.
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Yeah, I meant the booty pop before I even started pulling. I'm glad you start higher now, that will benefit you. I finally figured out how to get my hips closest to the bar. I have to start pretty low. Push back like at the top of a squat then hips straight down. Use the bar to lever myself a little taller, and go.

While my form is as consistent as ever, it still needs to be more consistent, its well behind the other two in that regard. I do a lot of wonky things before I pull in training, just out of fear. Now that I'm better, I can work on a more explosive start.

Edit: slashed calories this week, weight plummeted from 231 to 227. Oops. I'll probably wake up at 225 and tomorrow will be recovery eating. Don't want to lose too quickly.
 
herderdude said:
Yeah, I meant the booty pop before I even started pulling. I'm glad you start higher now, that will benefit you. I finally figured out how to get my hips closest to the bar. I have to start pretty low. Push back like at the top of a squat then hips straight down. Use the bar to lever myself a little taller, and go.

While my form is as consistent as ever, it still needs to be more consistent, its well behind the other two in that regard. I do a lot of wonky things before I pull in training, just out of fear. Now that I'm better, I can work on a more explosive start.
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Bracing against the bar at the start of the pull like you said it a big thing especially with the heavier weights we are getting into. I feel the same man. I don't have near the focus I need to in the off season as far as attention to form and details. I feel like if I focused like I do in meet prep year round it would work wonders.

Explosive off the floor is great.

I watches the back to the basics video by the ant on conventional pulling and made me realize a few things I was doing wrong. Some of his stuff doesn't apply but a lot does. Have you seen it?
 
CountryLiftin said:
Bracing against the bar at the start of the pull like you said it a big thing especially with the heavier weights we are getting into. I feel the same man. I don't have near the focus I need to in the off season as far as attention to form and details. I feel like if I focused like I do in meet prep year round it would work wonders.

Explosive off the floor is great.

I watches the back to the basics video by the ant on conventional pulling and made me realize a few things I was doing wrong. Some of his stuff doesn't apply but a lot does. Have you seen it?
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I haven't. I saw the one video he put up where he said pulling is a misnomer, but that's all I've seen from him.
 
herderdude said:
I haven't. I saw the one video he put up where he said pulling is a misnomer, but that's all I've seen from him.
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That's part of it. It's a 16 or so minute video. I don't completely agree on that. But it's like cues. Words just mean different things to different people sometimes.
 
Whoops, 224. Gatorade and bulletproof coffee, coming in hot. Today is a free day of eating after having dipped to 2400 calls at the beginning of the week. WooWooo!
 
Have to ad-lib due to a schedule change, so I'm benching in a half hour.
 
Awful bench day. What a pisser.


Comp
305X2x4 switched to old form for second set.

CGBP (no point in tng if I'm going back to old form)
315X3,2

Lilly
255X2x6

Whatever. Bad sleep, bad weight, bad schedule, big day yesterday. Leave any other excuses you can think of below. Gotta pick this shyt up right now.
 
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