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

Heck yeah! Always impressed!!!!
 
Thanks everyone!

Tonight I tried sumo pulls with only two plies.

Sumo
Work up
405 beltless
455 belt only
add suit, bottoms only
455x3x1
495x2x1
straps up
545x3xF
545x2x1
Add Jim Beam
575x3 Gargantuan PR
more Jim Beam
595x1F

595 was damn close to. a double. 575 could've been a 4 or 5 but I did the triple on one breath and the next rep would have been a pass-out rep. Videos later tonight. Realized my ******* problem. No lumbar arch. The tail tucked sumo pull caused me to have to finish with lumbar extension instead of just squeezing glutes. Now I'm at a crossroads on how to pull.
 
Thanks guys! Yay for whiskey indeed! I bought a small flask instead of an airline bottle this time. For, um, next week's deadlifts.... Rob, you are so right. And G, if I could have fit any more plates on the bar, I would've taken a shot atcha. Here's the vid:

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herderdude said:
Thanks guys! Yay for whiskey indeed! I bought a small flask instead of an airline bottle this time. For, um, next week's deadlifts.... Rob, you are so right. And G, if I could have fit any more plates on the bar, I would've taken a shot atcha. Here's the vid: Invalid Link Removed
Click to expand...

Awesome vid, herd!!!!! You're a beast!
 
I'm gonna disagree with all you guys.


Herder; you're small, weak, and have a stupid haircut. Plus, your deadlift looks like crap.






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jimbuick said:
I'm gonna disagree with all you guys.

Herder; you're small, weak, and have a stupid haircut. Plus, your deadlift looks like crap.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=115071"/>
Click to expand...

I can always count on you to give it to me straight up. I needed you there for my miss on rep 2 with 595 tonight. I didn't think to pull harder.
 
So my local post office hosed me on the Hyperforce power pants. Supposed to be delivered on the 17th, they went to send it out and didn't like the looks of things, so they took it back.

Why they thought my location in the heart of hoopie wasn't "secure" when my post office is located in one of the poorest, most dangerous cities in the country is beyond me.

Should be in tomorrow.
 
You live in Detroit?
 
He is on the western shore of PA

Lots of Pa bros here. You'd figure we would one day end up at a meet together
 
rob112 said:
He is on the western shore of PA

Lots of Pa bros here. You'd figure we would one day end up at a meet together
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Power Day. April 26th. 100% raw and drug free though. Longest running push pull meet in the world. Not as big as it used to be, but still running. Used to be 2 platforms and 145 lifters. Also was geared and non-tested back in the 80's. some crazy **** went down. Hahahaha.
 
Mr.Sinister said:
Power Day. April 26th. 100% raw and drug free though. Longest running push pull meet in the world. Not as big as it used to be, but still running. Used to be 2 platforms and 145 lifters. Also was geared and non-tested back in the 80's. some crazy **** went down. Hahahaha.
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Interdasting. Bad timing for me though as I am having a baby in less than 2 weeks, so I have no idea what my training is going to be like soon. I will definitely keep it in mind if this one does things like SLEEP! Haha

And I am A raw lifter and drug free so no issues there. Thanks for the heads up man
 
RegisterJr said:
You live in Detroit?
Click to expand...
Actually my mailing address is Aliquippa, PA. It used to be a mill town. Used to. Now it's run down. You might know its most famous exports of recent years: Mike Ditka, Tony Dorsett, Ty Law, Darrelle Revis, and many others. And many many others that were as good that never made it out.
puccah8808 said:
Worse, Pennsylvania! :P
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Hush! Sheetz is your favorite place in the world!
Mr.Sinister said:
PA here as well. Near state College. You?
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15min west of Pgh International Airport here, brotha.
napalm said:
Yes, where the weak are killed and eaten...
Click to expand...

napalm said:
Justin, are you going to the Arnold?
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I'll be there some way or another. Gotta get me some Slingshot products and see the XPC. Tell me, how do the weak taste?
 
Supplemental Lower

Beltless deficit stiff legs
365x2x5

Rack RDL (pin 3)
225+doubled short minisx2x5

GHR
3x8

Rack Row
Average+light x6x25

Lat Pulldowns
3x15

Also x wifed people for an hour or so. That's worth noting, it really wears you down after awhile.
 
Haha, it is! I hope they have one in Jersey!!!!! :D
 
Got my Hyperforce Compression shorts in today. So I wore them for my upper day. I see what the fuss is about, they kept me warm and limber. I ordered larges and they were a little snug and took a bit of effort to get on, but it worked out just fine. They're gonna be great.

Speed Bench (two minis run under the bench, probably ~120-160# tension, I'm horrible at guessing)
185x9x3

Close grip, raw comp grip, ultra wide grip. Pec was least happy with close grip, oddly enough. Everything moved well and it was a high level effort to move it well.

JM Press
135x4x12

These were tough today. Must've been the tension.

Rear delt machine
3x25

Pull ups
2x5 Wide strict
2x12 neutral kipped

Chest press machine
3x25

Cable pushdown
3x20

Cable high row
3x15

And done. Finally buckled down and got stuff done in the assistance front. It was low stress, but I did get some good volume in. Baby steps. Pec was a little cranky, but at least I was able to apply a lot of force and use standard volume. I'd still like to use chains for speed, but the gym had none. All in all, this was an easy, yet effective day. That feels good.
 
Never thought I'd come in and see kipping...I don't know but you might be really mature now for trying that.

Nice work ma man haha
 
rob112 said:
Never thought I'd come in and see kipping...I don't know but you might be really mature now for trying that.

Nice work ma man haha
Click to expand...

Hahaha I just wanted to get some more reps going with my large self. I'm not an expert kipper, but it definitely helped.
 
herderdude said:
Hahaha I just wanted to get some more reps going with my large self. I'm not an expert kipper, but it definitely helped.
Click to expand...

I hear ya. I am floating around 205 right now and I even start really dying out after a couple sets going strict.
 
Let me know how the hyperforces hold up, my Rhebands are still holding strong but need to know what to get next if they ever blow out.

The Rheband blue is definitely cooler though...
 
NomZ said:
Let me know how the hyperforces hold up, my Rhebands are still holding strong but need to know what to get next if they ever blow out.

The Rheband blue is definitely cooler though...
Click to expand...

Blue ass pants cannot be beat, but I caught myself mirin the mirror on a couple occasions. I'm hoping they hold up. They have like five rows of stitching on each seam.
 
tyga tyga said:
Got a ton of reading to do
Click to expand...

Lol. Welcome! This log would be a good candidate for the English class technique of reading the first few pages and the last few pages, then rolling up like you know exactly what's going on.
 
herderdude said:
Got my Hyperforce Compression shorts in today. So I wore them for my upper day. I see what the fuss is about, they kept me warm and limber. I ordered larges and they were a little snug and took a bit of effort to get on, but it worked out just fine. They're gonna be great.

Speed Bench (two minis run under the bench, probably ~120-160# tension, I'm horrible at guessing)
185x9x3

Close grip, raw comp grip, ultra wide grip. Pec was least happy with close grip, oddly enough. Everything moved well and it was a high level effort to move it well.

JM Press
135x4x12

These were tough today. Must've been the tension.

Rear delt machine
3x25

Pull ups
2x5 Wide strict
2x12 neutral kipped

Chest press machine
3x25

Cable pushdown
3x20

Cable high row
3x15

And done. Finally buckled down and got stuff done in the assistance front. It was low stress, but I did get some good volume in. Baby steps. Pec was a little cranky, but at least I was able to apply a lot of force and use standard volume. I'd still like to use chains for speed, but the gym had none. All in all, this was an easy, yet effective day. That feels good.
Click to expand...

Close grip bothers my pec the most too, one reason i rarely do them. If i do happen to try cg work its always slow and very controlled and not full range.
 
Mike T in a coaching YouTube video recently talked about how close grip doesn't have to be drastic at all, like literally a few finger widths in. I may try a cycle of that bc when I go thumbs off the smooth it just feels hard to keep my shoulder blades pinched and therefor feels a little sketchy on the left arm/shoulder/bicep/pec toe in area.
 
rob112 said:
Mike T in a coaching YouTube video recently talked about how close grip doesn't have to be drastic at all, like literally a few finger widths in. I may try a cycle of that bc when I go thumbs off the smooth it just feels hard to keep my shoulder blades pinched and therefor feels a little sketchy on the left arm/shoulder/bicep/pec toe in area.
Click to expand...

Got that vid sitting in my q.
 
rob112 said:
Mike T in a coaching YouTube video recently talked about how close grip doesn't have to be drastic at all, like literally a few finger widths in. I may try a cycle of that bc when I go thumbs off the smooth it just feels hard to keep my shoulder blades pinched and therefor feels a little sketchy on the left arm/shoulder/bicep/pec toe in area.
Click to expand...

Link?
 
Squat Night

Had a piphany today on squats. My shins tracked vertical when I took my stance out way beyond where I had them last week. Balance was a bit of an issue and my depth was very close, but not ideal. But the pop was very good and it felt right.

Work up +120 chains
up to 315x3 beltless
405x1 belt
405x3 briefs
455x3 briefs
495x3 briefs (awful. Closed my toe flare to help with balance, and basically GMed a tiny range of motion but neglected to bend my knees much)
remove chain
495x3 briefs Very nice.

Once I lock in this wider stance (made possible by ghetto mono action) it's going to be game on.
 
herderdude said:
Squat Night

Had a piphany today on squats. My shins tracked vertical when I took my stance out way beyond where I had them last week. Balance was a bit of an issue and my depth was very close, but not ideal. But the pop was very good and it felt right.

Work up +120 chains
up to 315x3 beltless
405x1 belt
405x3 briefs
455x3 briefs
495x3 briefs (awful. Closed my toe flare to help with balance, and basically GMed a tiny range of motion but neglected to bend my knees much)
remove chain
495x3 briefs Very nice.

Once I lock in this wider stance (made possible by ghetto mono action) it's going to be game on.
Click to expand...

I feel bad for anyone who doesnt squat wide in multiple gear
 
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