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

All kinds of gains indeed. lol
 
The time aspect of gear is one reason i just couldnt do it anymore. 3-4 hrs sessions were normal. I prefer 2hr ones with warming up included. Which rarely happens still. I just need to move as fast as possible at all times it seems.
 
That big tire in my yard is looking at me funny today. Think I'm gonna have to show him who's boss.
 
herderdude said:
That big tire in my yard is looking at me funny today. Think I'm gonna have to show him who's boss.
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Sit in it and float down a river?
 
I'm going to flip it twice in a row. Only flipped it once and that took a minute, literally, to do.
 
Tire Flip again: Invalid Link Removed

Warmed up a bunch and then flipped the tire once. Went to flip it again but my biceps were bugging. So I bagged the flips and did curls until they felt better. Then I sliced my finger on the door closer of my shed. Had to clean that up and hope I don't get tetanus from my rusty bar. Then did two push presses with 225, and a whole bunch of strict presses with 135.

Tire Flip
840x1

Curls
5x100
20x25
45x12

Circus dumbbell
130xF

Press
225x2 push press
135x16 strict
135x12 strict + 3 push
135x5 strict + 3 push

And that's enough of that. I'll do stuff that doesn't ****ing injure me tomorrow.
 
Man, that looked tough.
 
Banched today. Shirted up. Need to get faster.

Work up
315x3
365x1 1 board. No speed off my chest or board. Gotta get it back.
add Maddog
405x2
455x1 2 board
F6
455x3 2 board
495x1 1 board
515x1 touch
515xF 2 board. Just pooped.

Awesome. I'd like to touch with less weight, but it simply might not go that way. I did have the collar pulled way down, so maybe I can get a lighter touch with the collar up. More speed, more practice and we're good.

CG Pin Presses
275x6
295x2x4

Rolling Tri/Tate
40x5x20

Band Pushdowns
lightx3x25

Low cable Row
3x8

Lat Pulldown
4x12

Awesome day. Biggest bench I've ever hit by 36lbs. Gonna blow up the ol pecs and get that bench up in the F6. Still eyes on 535 for the meet.
 
herderdude said:
Banched today. Shirted up. Need to get faster.

Work up
315x3
365x1 1 board. No speed off my chest or board. Gotta get it back.
add Maddog
405x2
455x1 2 board
F6
455x3 2 board
495x1 1 board
515x1 touch
515xF 2 board. Just pooped.

Awesome. I'd like to touch with less weight, but it simply might not go that way. I did have the collar pulled way down, so maybe I can get a lighter touch with the collar up. More speed, more practice and we're good.

CG Pin Presses
275x6
295x2x4

Rolling Tri/Tate
40x5x20

Band Pushdowns
lightx3x25

Low cable Row
3x8

Lat Pulldown
4x12

Awesome day. Biggest bench I've ever hit by 36lbs. Gonna blow up the ol pecs and get that bench up in the F6. Still eyes on 535 for the meet.
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Nice ass sesh, awesome touch. 535 is probably already yours if you didnt do so much work before hand.

Nice tricep volume
 
SweetLou321 said:
Nice ass sesh, awesome touch. 535 is probably already yours if you didnt do so much work before hand.

Nice tricep volume
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Yeah I figured I'd get my work in on the way up, just in case. But I need a good bunch of practice reps to feel good in the F6 yet. I had a lot better coaching today too. That helped a ton.
 
My buddy Bart benched 800 at Battle of The Titans today. Strong sumbitch.
 
"Gear makes you weak." Psh. Spent the last 6 weeks in briefs and squatted 505x2 belt and sleeves. Previous best was 500x1. Then hit my 545x3 and 565x3 in briefs. Went for max depth on my brief sets. Suit work starts next week. I think what Lilly meant to say is "Raw makes me money."
 
U think it would be far to say that u can make raw gains in gear but u can make great geared gains from training raw?
 
Duramaxhd said:
U think it would be far to say that u can make raw gains in gear but u can make great geared gains from training raw?
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I'd say yes from my training experience.
 
Duramaxhd said:
U think it would be far to say that u can make raw gains in gear but u can make great geared gains from training raw?
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I think so. You would have to know how to use gear to start with, but yeah, any time you make your muscles stronger, you're giving yourself the chance to move more weight. One helps the other IMO. I benched a 10kg raw meet PR prepping for a gear meet as well. Overload principle benefits raw, getting stronger inside your gear helps in gear.
 
Duramaxhd said:
U think it would be far to say that u can make raw gains in gear but u can make great geared gains from training raw?
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Yes. Not to mention after every geared meet id do a 11-16 week raw cycle and always hit all time raw prs. Then first day back in gear also hit geared prs. Best sumo pull pre gear was 450, pulled 555 after pulling 575 in gear.
 
You guys think it would be fair to say that if you only use gear it could make you weak or reliant in the hardest portions of raw lifts?
 
rob112 said:
You guys think it would be fair to say that if you only use gear it could make you weak or reliant in the hardest portions of raw lifts?
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I had this issue in my raw bench yesterday. From my sinking style, babying my pecs, and shirt work, I had very little reversal strength. Once I started it moving, though, it absolutely flew. Also on my raw squats today It wasn't easy to stop my top weight.

But very few people train exclusively in gear, and it's mostly a timing and firing order thing with the muscles more than anything. Surely no one who you would know in the geared world does all their training in gear, it's just not the best way. Figure, you have your equipment on for squats, deadlifts, possibly though not usually GMs, and bench presses. The rest of their training is no gear. If you put 200lbs on your equipped squat over a period of a couple years, you're going to go back to raw and be much stronger. That's where I take exception to Lilly saying gear made him weaker because he missed a 650 squat. Three months later he hit 804 at ST. You know from experience, nobody gains 150lbs on a lift in three months, even if they fixed their technique and programming from absolute garbage and jumped on the mother of all steroid cycles.

You're not gonna take a guy like Dave Hoff and find him struggling with a 500lb squat even though he trains his squats in briefs on both ME and DE day. Even if he struggled with 700, it would take a couple months of training raw and then he would squat absurd numbers.

Duramaxhd said:
A not anytime soon to be broken all time geared record of astronomical amounts
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It's not nearly this cut and dried. He has a lot of forward knee travel and a fairly narrow stance. It would take quite a bit of time to adjust his technique, build muscle in neglected places, and tune his CNS. It would take a long time. Remember, Donnie once blew up 905 on his birthday in only a belt just for the hell of it.
 
Squats today:

565
Invalid Link Removed

505x2
Invalid Link Removed
 
Thanks for the well thought out response The Dude. I agree on Lilly missing 650 thing. That just doesn't make sense unless he is leaving out he was very ill or some other extraordinary circumstance.

Maybe when I build up higher in squats maybe one day I'll try briefs as an overload tool. I agree 100% with the CNS overload and everything.
 
rob112 said:
Thanks for the well thought out response The Dude. I agree on Lilly missing 650 thing. That just doesn't make sense unless he is leaving out he was very ill or some other extraordinary circumstance.

Maybe when I build up higher in squats maybe one day I'll try briefs as an overload tool. I agree 100% with the CNS overload and everything.
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A pair of loose-ish single ply briefs are awesome for protecting the hips as well! I tweaked my adductor on the 505 set, but the support in the hole from the briefs made the following two sets no problem.
 
rob112 said:
Thanks for the well thought out response The Dude. I agree on Lilly missing 650 thing. That just doesn't make sense unless he is leaving out he was very ill or some other extraordinary circumstance.

Maybe when I build up higher in squats maybe one day I'll try briefs as an overload tool. I agree 100% with the CNS overload and everything.
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Reverse band serves the same basic purpose tho.
 
SweetLou321 said:
Reverse band serves the same basic purpose tho.
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Yea, true, but I would one day like to try. I honestly have zero interest in multiply though. Nothing against it, it is just a different breed and takes even more time. I already have to micro manage my time to get to the gym already lol...maybe when the kids are all grown up.
 
Single ply I wouldn't bother with the gear unless you wanted to compete in that division.

Overload: bands, chains, slingshot.
 
Speed Bench

Warmup:
Super D band routine
Mace Swings 2x15 each side
Green Band Pushdowns 4x12
Pullaparts x50
Hammer Curl x4x12

Bench (TnG no sink, last two sets stop just shy of chest)
205+80chainx8x3
ss with fat bar chinups x8x3

Fly s/s Neutral Grip DB Press
60x8/8
55x12/8, 10/8, 8/8

Arm pain was intense. Wanted to lower the weight faster than I did, catch and reverse. Speed was not great off the chest. I'm going to go 185+60 and catch above the chest next week and work my way back up. Always liked the fly into press combo, the pec pump was intense. I'll keep those and add in wide grip pin presses as my supplementary movement. I will get faster off the chest, even if it kills me. I'm thinking Lilly bench for ME day, five triples raw and two singles. Haven't built up the natural stopping power in awhile. Then the next Saturday will be shirted up looking to hit a huge single off of a board or two to feel some weight.
 
Hyde said:
In. Only jumped back a page, but I was hooked.
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Lol don't bother, this sucker is 15 months old and full of derailment. Derailment is encouraged. Welcome!
 
Nice work! I bet those fly/press' were intense!!
 
love2liftkat said:
Nice work! I bet those fly/press' were intense!!
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You'll have to try them sometime! I'd usually get done with all of my heavy 4-8 rep pressing on chest day and then do 3-4 sets of a fly on a 15-30 degree incline and let my form loosen as the set went on, them transition straight into presses. They get hard fast.
 
herderdude said:
You'll have to try them sometime! I'd usually get done with all of my heavy 4-8 rep pressing on chest day and then do 3-4 sets of a fly on a 15-30 degree incline and let my form loosen as the set went on, them transition straight into presses. They get hard fast.
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Try super-setting machine flys and push-ups. Same concept. Feels good.
 
Tonight I did the ****ing Stan Efferding jacked and tan workout, straight off the video plus a little lower body. If you've never done a training session straight out of a muscle mag, I feel bad for you.

Warm up
airplanes
BSS
GHR (easy setting) 2x12
Rev Hyper 140x2x20

High hanging blue reverse band pull
135 off bottom, 45 off top

work up raw
585x1 sumo and conventional
suit up (straps down)
585x3x2
switch to briefs
585x2x2

Used a squat bar, grip was an issue. No chalk and didn't bring straps. Suit is too tight. Need to get my weight back to 236, currently 244 in the evenings.

Front Squat
225x8
275x8
315x6 PR +2 reps... RPE 7

That was awesome. Did them wide and sat back more than usual.

Hack squat
3ppsx3x12

t bar row
3plates x2x12
3plates x6 drop 2 plates x6

Lat Pulldowns
3x12

Low Cable Row
3x10

Facepull
minix3x15

Curls
3x12

That's more like it! I need to get back to this type of training. I feel like the extreme volume gives me an advantage on the platform, both physically and mentally. This whooped me, by the time I'm accustomed to this volume it will be time to taper it back down.
 
Bought a basketball at Wal-Mart, time to blow up the legs on my suits.
 
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