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

Bench Day.

Monkey hangs and wall clock
Super D Band series

Bench (narrower comp grip)
Raw full range to 275x3
Reactive slingshot to 1 board to 365x2x3
Maddog to 2 board to 455x1, then 425x3
Remove sling, go to 3 board
315X12

DB Neutral grip press
40X4x15

Incline press
275x2x3
315X1 PR

Football Bar OHP
165X10,8,6
135X10

DB French Press
30x4x12

Lat Pulldown
Doubled light bandx4x15

Edit: neutral OHP made my delts so tight and sore, so I did a bunch of 3D pullaparts to failure and when I couldn't do any more I did regular pullaparts. Also accumulated a lot of hanging. Passive, active, arched active, and some side to side swinging.

Good day. Stole KB's idea of slingshotting and reducing range of motion, but decided to take it for reps and volume after preaching reps and volume to guys in my crew, even though I really wanted to see what I could do.
 
First lower body day in eons today. Accumulated some hanging and I'll be damned if it wasn't really easy to get under the bar (relatively speaking) and get a good shelf. That makes me feel better.

Squat
Work up
405X3 RAWW
455x3x3 belt and light 2m wrap
365x2x3 high bar pause (kept belt, even lighter wrap)

Pulls were not going to go well today, so I ad libbed.
335X6x3 pause off the floor

Strict rev hyper
140X3x12

And that was the day. Lots of tempering and ankle mob to go with It. Speed and technique was awesome on the 455. Gotta spread the floor in the hole and my troubles will disappear. Used my chucks for squatting today, I might stick with them for a little while.
 
Strong squats Herder.
 
My jaw drops every time I read your numbers! You're a beast herder!!
 
Yo, what foundation do you have under that shed?

Is it sitting on concrete? If not, how safe does it seem to be lifting off of that plywood without a solid foundation?
 
jimbuick said:
Yo, what foundation do you have under that shed?

Is it sitting on concrete? If not, how safe does it seem to be lifting off of that plywood without a solid foundation?
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Nope, elevated a few inches off the ground. 2X10 floor joists on 16" centers. It's not concrete and it might flex, but I'm not afraid of punching a hole in the deck with my foot. When I pull, I always pull off of stacked stall mats. I've had better home gym conditions and I've had worse.
 
Volume Upper

Monkey hang, getting more active and moving my scaps around and waking up some stuff in there. No Super D shoulder routine to start. Never skipping the Super D routine again. Ended up interrupting my session to get it in. Shoulders wouldn't settle right. I blame lazy self unracks from a weird height as well.Two sets of pushdowns with mini. Some hammer curls.

Floor Press w/ chain and reactive slingshot
225+80 chain x6x6
245+140 chain x2

Invalid Link Removed

Light hammer curls in between sets.

JM w/ chain
185+80 chain x4x6

Pull ups (wide)
5,4,4,3
Full hang to chin over. Hanging did this. Never was strong in the strict style.

15 degree Tate press
50X3x10
Sticking with 50s next week, looking for 4x12 before swapping out.

15Deg DB Press
50X2x10

3D pullaparts
3X10overhand/10under

Facepulls
3X10

Delt raise/hammer curl
2X12

Band Press down
Lightx4x12

All accumulated in an hour and 15. Attacked my sets today, didn't even bother to catch my breath. Upper back pump was huge. So was the tricep pump.
 
liftandswim said:
Nice volume, herder. Feel like I could say that any day for you.

I want chain. If anything, because they look cool
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Thanks, buddy. Volume is where it's at. I've been seeing some powerful Canucks throwing Prilepin's chart under the bus, so I figured why not me?

Chains are definitely cool, but I'd take bands any day. Should have brought my short minis, which btw are almost shot after two months of use. Wtf??
 
Volume hurts too, so there's that. It's definitely a mental game, at times. But I think we're all a little crazy around here, so it's all good.
 
My favorite PLer!!! :D
 
Hmmm, you think its worth getting concrete under a shed?

I'm closing on my house in the next couple of weeks and am thinking I want to put the garage gym at my current place in a shed at my new place (so I have the garage space for my Chevy).

I'm thinking concrete is the way to go, but I'm also pretty sure I'd have to get building permits if I did concrete.
 
jimbuick said:
Hmmm, you think its worth getting concrete under a shed?

I'm closing on my house in the next couple of weeks and am thinking I want to put the garage gym at my current place in a shed at my new place (so I have the garage space for my Chevy).

I'm thinking concrete is the way to go, but I'm also pretty sure I'd have to get building permits if I did concrete.
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It's going to depend on what the floor joists are and the distance between them. Best case is go 2x10 or 2x12 on 16" centers with crossbraces between every floor joist and you'll be fine. One final add-on to the floor integrity would be to buy up some thick plywood, lay it, and then lay another layer over top of it where you stagger the seams. If you do all that, you could do a Bulgarian oly routine and that floor would hold up. Hell, you could park the Chevy in the shed and the floor would hold up. I'd go with stall mats to protect the floor as well, obviously.
 
herderdude said:
It's going to depend on what the floor joists are and the distance between them. Best case is go 2x10 or 2x12 on 16" centers with crossbraces between every floor joist and you'll be fine. One final add-on to the floor integrity would be to buy up some thick plywood, lay it, and then lay another layer over top of it where you stagger the seams. If you do all that, you could do a Bulgarian oly routine and that floor would hold up. Hell, you could park the Chevy in the shed and the floor would hold up. I'd go with stall mats to protect the floor as well, obviously.
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Hmm, that would be my preference too. Because as long as it isn't permanent you usually don't need permits (the way I understand it)

Did you build yours yourself? I'm trying to decide if I want to build it or go through a local company here that builds them for you (they cut the wood and paneling there, not just sending out precut material).
 
jimbuick said:
Hmm, that would be my preference too. Because as long as it isn't permanent you usually don't need permits (the way I understand it)

Did you build yours yourself? I'm trying to decide if I want to build it or go through a local company here that builds them for you (they cut the wood and paneling there, not just sending out precut material).
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Yeah, we built mine. Wasn't hard, we kept everything simple.
 
@jumbuck we went with a 12 foot by 16 foot floor with full stud height walls, built the trusses on site and used T111 paneling for the outside of the walls. I'll post up some pictures this week. It helped that we had a lot of the tools on site, I'd have my training partners come over to help when they could, and our neighbors were roofers, but if you go with a size like that, all you have to do is make square cuts on the end with a miter saw and you're good. It took us a month of doing after work, and we built it before I had started working construction. Now that I have experience framing and roofing, its really a weekend project with a 3-4 person crew.
 
About how much did it cost you, and what's the roof height?

I'm trying to figure if I'd save enough money for it to be worth building myself. I don't have any of the tools myself, but I'd be able to borrow them if I needed to.
 
jimbuick said:
About how much did it cost you, and what's the roof height?

I'm trying to figure if I'd save enough money for it to be worth building myself. I don't have any of the tools myself, but I'd be able to borrow them if I needed to.
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I don't remember. I think it was somewhat cheaper but not substantial. The main benefit to building it ourselves was the full stud height walls. The ones that get trucked out to you usually don't have that.
 
Squat Day

Monkey Hang
Jumpstretch lower routine

Comp Squat
Work up
405X2 RAWW
Add belt and 2m blue arrows
455X1
475X1
Add Powerbelly wraps
515X2

GHR on a high angle
Bwx8,6,4

Rev Hyper
140X2x20

Thinking about squatting like the Lilliebridges, comp squats every other week and assistance squats on off weeks to keep the pain off my elbows. No longer getting golfer or tennis elbow, now it's biceps tendon pain. Frustrating that I can't progress on squats, too. 405 was nice for being beltless, but everything above that was pretty bad for my standards. I know I'm stronger, but I'm not executing. Normally the answer would be squat more and do it heavier, but I like it better when my arms don't feel like falling off.
 
Not a bad idea Herder. I'm doing something similar with the deadlift when the intensity goes up.

And nice rawr work son!
 
I've used Overkills many times. I like them, but don't love them. They're ultra stretchy yet rigid (if that makes any sense) and they're generally too much unless you're looking for a 700+# effort.
 
Rodja said:
I've used Overkills many times. I like them, but don't love them. They're ultra stretchy yet rigid (if that makes any sense) and they're generally too much unless you're looking for a 700+# effort.
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I've actually use the overkills there are 3 sets floating around our crew

I was wondering about the powerbellys if they were similar

Ty thou Rodja
 
herderdude said:
Thinking about squatting like the Lilliebridges, comp squats every other week and assistance squats on off weeks to keep the pain off my elbows. No longer getting golfer or tennis elbow, now it's biceps tendon pain. Frustrating that I can't progress on squats, too. 405 was nice for being beltless, but everything above that was pretty bad for my standards. I know I'm stronger, but I'm not executing. Normally the answer would be squat more and do it heavier, but I like it better when my arms don't feel like falling off.
Click to expand...

That's basically what I've found myself doing - I've combined my work sessions: Squat/Bench, DL/OHP - then I have one assistance day for each movement, maybe an extra rowing/arms day if I feel the need

Sucks about the tendon pain - I would get a bicep tendon pain here & there but finally realized my rookie mistake, as taking the weight in my arms/hands. (Probably all stuff you already have under control, but this vid helped me so maybe you or someone else will find something worthwhile in it Invalid Link Removed)
 
LizKing531 said:
That's basically what I've found myself doing - I've combined my work sessions: Squat/Bench, DL/OHP - then I have one assistance day for each movement, maybe an extra rowing/arms day if I feel the need

Sucks about the tendon pain - I would get a bicep tendon pain here & there but finally realized my rookie mistake, as taking the weight in my arms/hands. (Probably all stuff you already have under control, but this vid helped me so maybe you or someone else will find something worthwhile in it Invalid Link Removed)
Click to expand...

Thanks. I think what it's boiling down to is tight front delts. I have my elbows way up and away from me, which isn't a great thing to be doing, but it keeps the weight off of my arms. That's putting a big stretch on the front delt which isn't good for me.
 
herderdude said:
Thanks. I think what it's boiling down to is tight front delts. I have my elbows way up and away from me, which isn't a great thing to be doing, but it keeps the weight off of my arms. That's putting a big stretch on the front delt which isn't good for me.
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Why not widen your grip? I always like the adam drigger way to find optimal hand position. Get under a bar with max wide grip. Tighten your lats and back and let your hands slide to where they want to go. Grab bar and check grip for reference. Has worked for me and several obb guys.
 
One more question, with your experience would I have a lot of issue with that wooden foundation rotting with the humidity out here in Houston? I don't know how dry it is up where you live so I'm not sure if that would be an issue....
 
jimbuick said:
One more question, with your experience would I have a lot of issue with that wooden foundation rotting with the humidity out here in Houston? I don't know how dry it is up where you live so I'm not sure if that would be an issue....
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We have a good amount of humidity out here, and there won't be much issue if you elevate the decking above the ground a hair and use treated wood.
 
So I did the math on Kabuki's weight loss log entry at EFS. One week after competing at 220, he weighed 267. What an animal. I miss him logging on here and answering our questions. Those were good times.
 
herderdude said:
So I did the math on Kabuki's weight loss log entry at EFS. One week after competing at 220, he weighed 267. What an animal. I miss him logging on here and answering our questions. Those were good times.
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When was this golden age?

And if I'm not mistaken, Duffinr cut something like 30-35lbs for GPA worlds. Insane.
 
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