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

herderdude said:
Video was a fail. Teammate captured vid of my swift, smooth lock out. I linked you to the vid on IG.
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I missed it, never saw anything.
 
Speedy Bench. Well, kinda.

Fat bar bench (several grips)
255+80chainx9x3

These were not that fast, but they weren't ditching a whole plate to accommodate me. Super D said they don't have to be fast, just try to be fast. Not all of the chain was unloaded at the top, nor was it all unloaded at the bottom.

Ballistic med ball throw laying on Swiss ball
50#X3x30s

Deep burn in the pecs and tris. Good CAT movement as well.

Hoff Press/Kettleball row
85x8/8/8 s/s 88x3x12

With the kettleball, I could pull a little higher and hold at the top. Good change. I had the bro pump of peace at the end of this session. Lots of reppage.
 
NomZ said:
I missed it, never saw anything.
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Hm. Curious. Rest assured, it did happen, and it was fast and smooth. I also have a bridge I'd like you to buy. Don't have any pictures of it, though.
 
Also, finally got x wifed on the calves today. Holy shyt. The pipe helped a lot and I think it had a lot to do with my big PR, but if you can find and afford the real deal, I recommend going that route instead. If not, by all means, pipe up.
 
ME squat day

Worked up to 385x2x2 with buffalo bar RAWW. Adductors didn't want to squat today, so I called it there. Dropped back down to the bar, did squats of varying stances with no success, and switched to GMs.

Buffalo GMs RAWW
205X10
255x6
275X6 big PR

Buffalo bar ain't the greatest bar to GM with. Bar rolled up my back every rep. Felt some lower back caving on a lot of reps. It really forced me to pull the bar into my back, so the upper back was tight.

GHR
BWx2x6

Tough setup on this GHR, it always whoops my ass.

The rest of the evening was body tempering, so I feel awesome, but sore literally everywhere. Considering I dug a ditch today, I feel as good as I possibly could. Squats were just okay bordering on bad, but I wasn't going to force it. One of the worst problems is I descend like a vag without knee wraps.

GMs were a pleasant surprise. Haven't done them in forever, so I'm guessing the swings and block pulls built them up.
 
nice work man! how do you do your good mornings? I know some do it as a failed squat with a little forward knee motion to em and others do more of just a hip hinge back.
 
capo180 said:
nice work man! how do you do your good mornings? I know some do it as a failed squat with a little forward knee motion to em and others do more of just a hip hinge back.
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Thanks man! There's definitely some knee bend in mine. I push my hips straight back until my butt tucks and then fire it up. Pretty big range of motion on them.
 
Shadowed D today While he was helping someone fix lower back and knee pain. Learned a lot. Also found out that the bar I used yesterday weighs 90lbs instead of 65. So that's 410x2x2 No No, and 300x6 beltless GMs.
 
liftandswim said:
90lbs? Heavy ass bar
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There are two of it in the world. It's not actually a buffalo bar, it has an eleven degree punch in the center of it so it actually never touches the spine. Sorin made one for Donnie and one for himself. It's got a rotating sleeve for bands, and eyelets where you can hook chains at the very end of the bar. Really cool.
 
herderdude said:
There are two of it in the world. It's not actually a buffalo bar, it has an eleven degree punch in the center of it so it actually never touches the spine. Sorin made one for Donnie and one for himself. It's got a rotating sleeve for bands, and eyelets where you can hook chains at the very end of the bar. Really cool.
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Sorin or Sorinex made it?
 
herderdude said:
No doubt, man! Super D has a lot of cool toys from Sorinex.
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Yep! Cool sh1t for sure. One of the few companies still making their gear in the US. Same with Promaxima. I was going to carry Sorinex products at one point, but ended up going with Promaxima since they had a bit more of a broader lineup of equipment to offer my customers.

Sorinex makes some cool ass bars. I like a lot of Black Widows gear as well. They have some very unique pieces I would like to get my hands on!
 
Fat Bar 2 board
345X5x2
365X1
375x1

Legs were not underneath me for all but three of these sets. For the last few months, My back wants to cramp while benching. So I absolutely could not find any good foot positioning. Last set, my leg drive was great, but I lost the bar on the way down and had a hell of a time pressing it, but I made it.

Back was super fcked up today. No cramp, but everything else in life was hard. Super D was saying something about X-wifing a lot of people (bent double manipulating a 135lb object) to go along with digging a ditch might have strained some spinal ligaments. I didn't even want to tell him, he just knew from watching me load plates. So I chilled out with the X Wife on my lower back for ten minutes. Where before I had to contort to feel pain relief, now I have no pain in my natural posture. I feel I'll be feeling relief all the time in the next few days, I'll keep you updated.
 
Sean1332 said:
Hopefully it doesn't linger too long man
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That's what I'm hoping. Really, this pain has been a long time coming. It wasn't as much a surprise as it was an, "Oh ****, it finally came." feeling. This might even be growing pains from unlocking my pelvis. I have no idea.
 
Back was heinous when I woke up today, but after four ibuprofen and a pelvis reset, I feel relatively excellent.
 
I feel your pain man. Low back **** can really suck...not just in the gym. Get better man. At least you got super D
 
rob112 said:
I feel your pain man. Low back **** can really suck...not just in the gym. Get better man. At least you got super D
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Yeah in the gym I can control what's going on, but outside dealing with a wrecked back can be a bear.

On that note, I am home and my back feels amazing today, thank God for Super D.

Upper assistance day

Swiss bar Rev band floor press
245x6
265X6
280X6
Add slingshot
335x5

Couldn't set up the bands the way I wanted to. Rev band = no go. Did like how it hit my tris, next time I go against bands.

Ring pullups
BWx3x5

Rear Delt Destroyer x2

Rolling Tri/band pushdown
40X3x8/3x20

Rev Hyper
50X10
100X10
190X15 PR (who cares)

Found a new way to set myself on the rev hyper that is all glute and gives me good leverage to move big weight. I have a lot of experimenting yet to do with the reverse hyper. Exciting. Happy it provided relief today too.

Then we tempered. My sad little pipe will never feel the same after all those nights with the X-wife. Time to hunt down the real deal.
 
So this happened two weeks ago. I competed with this kid last August:

Invalid Link Removed
 
It's amazing how strong people are getting

And I wish I could get that low back treatment from Donnie with the 2 fat bars. You lucky dog you haha
 
Went in last night and pulled sumo since my back isn't 100%. Twas a good strategy. I barely managed 425 conventional when I tried it for S&G, but it went nice sumo. Not as good as it felt before the meet, but it's okay.

Then I briefed up and hit 515 and an ugly 565 that I got to lock out but would not have made a down command. I dunno how you guys do it on sumo lock outs, that stuff is rough.

Did some wide squats and tweaked the opposite adductor I tweaked last week. I think I'm sitting back and leaning forward too far. I'm going to add in wall squats as part of my warm-up and get back to pushing my squat up.
 
Bench Day (Cube Predator Wk1 D2)

Comp Bench with strong grip4orce
185+minisx8
225+minisx6
Drop minis
245X5
295X5x3
Drop grip4orce
315X1
365X1 (butt came up. Poor setup of feet, but rep was fairly smooth)
245XAMRAP (I'd guess 15 or 16, felt like forever)
255X9

Low incline throat press
225X2x5
240X7

EZ bar French press
4X15

Seated military press/band pulldowns
135X4x12/green+purple x4x15

Ab stuff

Pec was a little upset, but nothing horrible. Nearly went a whole session without jamming my back, but alas I didn't. Leg drive was better today, but my butt was well off the bench on 365. Still toying with setups, I'm very close to being ironed out. Looks like I'm well within range to PR in March or April.
 
Welp, pec is pretty sore today. Might have gone a little too hard in the paint.
 
SweetLou321 said:
Probably a sign youre not ready for that kinda pressing volume. Why not just bench then move on to pressing that doesnt affect it?
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I'll have to do that. Two board didn't affect me that much last week. I think it was the two AMRAP sets. Not like my uninjured pec isn't sore as well. I might do my AMRAP with the blue slingshot or do one board stuff.
 
herderdude said:
I'll have to do that. Two board didn't affect me that much last week. I think it was the two AMRAP sets. Not like my uninjured pec isn't sore as well. I might do my AMRAP with the blue slingshot or do one board stuff.
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Or just dont amrap, or go equipped. But im partial to both options lol.
 
Lol. I'll go equipped as soon as my facility can handle it. Rogue has that monolift attachment now for only $275. I'm gonna start dropping hints on the gym owner. He loves buying PLing shyt.

In what can only be described as a Christmas miracle, I woke up this morning weighing 237. A 4# gain from yesterday morning. After Primanti's for lunch, I will be squatting with the intention of prepping my competition squat for the first time since October.
 
Sean1332 said:
Have fun with that. I feel lost without the SSB now lol

Enjoy that lunch.
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I'm not looking forward to the elbow pain. I might try wrist pain on for size this training cycle to see if I like it better than elbow pain.

Primanti's is always enjoyable. I'm taking pictures.
 
herderdude said:
Lol. I'll go equipped as soon as my facility can handle it. Rogue has that monolift attachment now for only $275. I'm gonna start dropping hints on the gym owner. He loves buying PLing shyt.

In what can only be described as a Christmas miracle, I woke up this morning weighing 237. A 4# gain from yesterday morning. After Primanti's for lunch, I will be squatting with the intention of prepping my competition squat for the first time since October.
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Primanti's?? You in the Steel City?
 
So Primanti's was good for three squat PRs today.

Work up work up
475X2 No wrap rep pr
500X1 No wrap pr
Add 3m felonies
515x2x3 rep pr (previous was 500x3 last December)

Had a little in the tank on each. Just easing back into it. I realized that I'd been trying too hard to squat like a Bolt/Super D hybrid (can you blame me?) So I got back to what used to be my favorite cue: leg curl into the hole. Depth improved, no adductor tweaks, and PRs. Used KT tape on my golfer's elbow, worked freaking awesome, as did the grip adjustment. I don't recommend the grip I'm using now, but it seems to be working.

Fronts
335X3
355X3
335X3

Suspended GMs
245X2x10

1.5" deficit sumo (trying to keep legs straight)
365X2x5

1.5" deficit Wider conventional, legs kinda straight
365X2x3

Pull ups
5X5

Pretty awesome day. All that wrong squatting made me better at squatting the way that comes naturally. Very fortuitous, and it goes to show that Smelly was right when he said you can't go wrong trying to get strong.
 
Sounds like I need some primantis if it gives squat gains like that. :p
 
Sean1332 said:
Some strong ass front squats afterwards too!
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Thanks, buddy! I wanna push fronts over pauses this time around and see how that treats me. Getting more dorsiflexion made these a lot easier. I could consciously relax my foot and drive thru the heel from rock bottom. That's a good feeling to have for the first time. Never knew what I was missing.
 
Fuark wanted to hit 500 wrap less before you (by technicality lol).

String squatting, brother. Great start for pushing that big ole squat up
 
Here's the holiday highlights. My 365 bench good for three red lights, all of today's squat PRs, and my squat and deadlift builders from today. The wrapped squat was set 1, set 2 was better. Fronts were 355, I liked how 335 did for me better, as you can see, so I went back down.

[video=youtube;7QL4Bo8tCQE]https://www.youtube.com/watch?v=7QL4Bo8tCQE[/video]
 
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