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

PumpHouse said:
How tight should a properly fitted shirt be? Like how tough should it be to get on? I've been wearing a one of the spare over kills in my gym but it only takes a few seconds to get on, with help.
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As you get more accustomed to gear, you find your own line on tightness. I personally like my gear moderately tight. For a shirt, it takes me about 2-3 mins per sleeve to get it nearly into position and then slight readjustments prior to each set.
 
Gotcha. Yeah I'm sure debating whether to get my own shirt or keep using scots daughters lol. I still can't touch anything in it yet anyways.
 
Man, glad you're ok. That sounds scary.
 
Duramaxhd said:
How you feeling today buddy? Still ok
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Oh yeah, I'm fine. Thanks for asking. Hand is a little sore, and I mean a very little bit. Luckily those Westside racks are very short front to back.
 
SweetLou321 said:
That shirt was a tad loose on my arms to be honest. I had to put it on inside out to really make it hug them.
Macro dieting?
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Well since I got back to work it's all changing again anyway. So I might as well overhaul. Counting calories would be a good start. I think I'll have to go with portion control, no liquid calories, and getting grilled chicken sandwiches when we go to fast food places.

I put the shirt on inside out last time I was in it. The cuffs of the sleeves were pretty tight that way. The chest plate is plenty tight. After this meet I'll get the sleeves taken in a hair (I don't forsee having 19" arms in the near future) and get my predators taken way in in the hips. I bought them big on purpose and now I'm ready to work with a little more support.
 
Duramaxhd said:
Thats good to hear I know sometimes when u have mishap like that a problem takes a day or so to manifest it's self
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That's true. I plan on doing some rehab tonight though, So I should be spectacular. Usually I feel way worse than this on a normal squat day.
 
McDoubles and McChickens are your friends. You guys will probably laugh, but I've eaten McDonald's, on average, 7-10 times a week (yes, that's multiple trips on certain days) during this cut of mine. Sh!t is cheap and I've dramatically improved my body composition.
 
Raw Unity: sleeves only, walked out. Lets unify raw powerlifting. Except for those azzholes in knee wraps or the monolift cheaters.
 
I respect all powerlifting...but I feel like the mono lets you lift more weights(awesome) SAFER(most important).
 
Duramaxhd said:
So what are we trying say here? That the sleeved walkout guys are are more hardcore and superior
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They're more RAWW-er! I'm going to promote RAWW Unity Meet. No belts or wraps or shoes or shirts. Self handoff benches, you have to pull with your weak stance. Not bench shirts, shirts in general. Singlet straps down possibly.

Either that or promote The Fun Raw Meet, with wraps, monos, everything.
 
liftandswim said:
Lost it at singlet straps down lmao
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That's how I pull in the warm up room! I am not even joking a little bit. The guys that have been following for awhile are not surprised by this.
 
herderdude said:
They're more RAWW-er! I'm going to promote RAWW Unity Meet. No belts or wraps or shoes or shirts. Self handoff benches, you have to pull with your weak stance. Not bench shirts, shirts in general. Singlet straps down possibly.

Either that or promote The Fun Raw Meet, with wraps, monos, everything.
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How about usapl and ipf having their own weight classes plus all this lol.
 
Not really a big deal; just opens a power vacuum for all the wrapped guys to go somewhere else though (and prob not the best thing for RUM's continued well-being). Wouldn't be surprised if a new big meet pops up in a couple years.
 
Hyde said:
Not really a big deal; just opens a power vacuum for all the wrapped guys to go somewhere else though (and prob not the best thing for RUM's continued well-being). Wouldn't be surprised if a new big meet pops up in a couple years.
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Yup, I agree. It was like the RUM guys got together and said, "Okay, LA Fit Expo blew us out of the water, are we gonna counterpunch or lay down?" Lay down. LA Fit Expo, welcome to the big time. RUM had #battleofthe220s to make the whole meet! And what happens? The live stream shyts the bed right in the middle of the battle of the 220s.

That meet had actual coverage, best thing I've seen thus far. So much better than slapping a camera in the room and hooking it to the internet.
 
SweetLou321 said:
So its now the same as raw united rules?
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Who does raw United? I've never heard of it.

Less fat this morning! Weight is 237, was 244 two weeks ago. Was 236 on February 24. Monthly cycle for this guy? Who knows. I'd like to keep coming down to about 232, make for an easy cut to 220.
 
herderdude said:
Who does raw United? I've never heard of it. Less fat this morning! Weight is 237, was 244 two weeks ago. Was 236 on February 24. Monthly cycle for this guy? Who knows. I'd like to keep coming down to about 232, make for an easy cut to 220.
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I'll trade you.
 
Hyde said:
Yes but he'll only do it if you'll include your first born child as well.
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No chil'runs for this guy just yet, please and thank you!

Speed Bench

Warmup

Band routine
Mace Swings x3x8 each way
bamboo ballistic bench (Spoto) 88x3x12

Work

205+60 chain (3 grips) x12x3
135+short minis+120 chain x10 CG

Way better today.

Super wide pin press
225+120 chain x2x3

Very minor pec tweak on last rep. Enough to shut down pec work for today, not enough to skip sessions.

DB Neutral grip OHP (seated)
70x12,12,8

15 degree rolling tri/Tate
45x6/6
35x8/8 done

Band Pushdowns
Light x8
Mini x3x15

Lat pulldowns/cable row
3x8/8

Curls

Prowler
2x~40yds x235 hands on posts
1x190 high handles
1x190 low handles

Pullaparts thrown in randomly between sets when I thought of it. Prolly totaled 80-100.

Speed was kickin today. We're getting there. Ballistic benching on DE day gets a rest. I'll probably go to Lilly style speed work with straight weight and pauses for the next couple weeks before I taper volume.
 
herderdude said:
No chil'runs for this guy just yet, please and thank you!

Speed Bench

Warmup

Band routine
Mace Swings x3x8 each way
bamboo ballistic bench (Spoto) 88x3x12

Work

205+60 chain (3 grips) x12x3
135+short minis+120 chain x10 CG

Way better today.

Super wide pin press
225+120 chain x2x3

Very minor pec tweak on last rep. Enough to shut down pec work for today, not enough to skip sessions.

DB Neutral grip OHP (seated)
70x12,12,8

15 degree rolling tri/Tate
45x6/6
35x8/8 done

Band Pushdowns
Light x8
Mini x3x15

Lat pulldowns/cable row
3x8/8

Curls

Pullaparts thrown in randomly between sets when I thought of it. Prolly totaled 80-100.

Speed was kickin today. We're getting there. Ballistic benching on DE day gets a rest. I'll probably go to Lilly style speed work with straight weight and pauses for the next couple weeks before I taper volume.
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Im not sure what your talking about at the end. How is lillys style different from westside?
 
SweetLou321 said:
Im not sure what your talking about at the end. How is lillys style different from westside?
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Westside I always thought was drop and catch touch and go on speed day with accommodating resistance. Lilly pauses with straight weight on speed day.
 
herderdude said:
Westside I always thought was drop and catch touch and go on speed day with accommodating resistance. Lilly pauses with straight weight on speed day.
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Ah yes. You are right. I prefer the cat style more so then either of the above. Its not a drop and catch, no pause either. You press as fast as you can and try to accelerate as the leverage increases. This is done with straight weight. I wouldnt pause on speed/cat work since the point is to increase the stretch reflex of the muscle which pausing wont do.
 
SweetLou321 said:
Ah yes. You are right. I prefer the cat style more so then either of the above. Its not a drop and catch, no pause either. You press as fast as you can and try to accelerate as the leverage increases. This is done with straight weight. I wouldnt pause on speed/cat work since the point is to increase the stretch reflex of the muscle which pausing wont do.
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Yeah, I shouldn't. But we'll have to see how my formerly good titty turned bad titty turns out. I should drop speed at some point anyway.
 
Rodja said:
I don't know. The little booger is pretty damn adorable and not cursed with my long ass arms.
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Oh, I've wanted children all my life, just when I'm ready to support one.
 
Oh yeah! I prowled too. Two trips with hands on the posts, one with hands on the high handles, one with hands on the low handles. I wanted to do ten trips, but hell no. This is a good starting point. Hands on posts I did 235lbs, hands on handles I did 190lbs.
 
Herder I know you have a lot of pec trouble want have u found is the best way to loosen that area and front of the shoulder?
 
Duramaxhd said:
Herder I know you have a lot of pec trouble want have u found is the best way to loosen that area and front of the shoulder?
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I think I'm the worst guy to ask this, but I use the X wife and often do a sleeper stretch while snuggled up with the X wife.
 
Duramaxhd said:
Do u find that mashing it helps like donnie recommended
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There's mashing, mashing with a shotput, and there's internal rotation, which I need to improve. I need to be more proactive instead of reactive. Mostly, my pecs are undertrained and my current technique is asking more of them. That and poor flexibility is adding up.
 
Reverse band briefs and suit straps down today. A very amateur photo shoot for my friend's New gym clothing line and seeing if my squatter fits comfortably over briefs.
 
SweetLou321 said:
Rolling, stretching, shoulder dislocations, sleeper stretch. Its what i do.
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Hm, I quit doing dislocates awhile back. Should include them.

Weren't enough spotters to squat today, so I pulled. Legs are perfect now. Tried pulling with the squatter on backwards, wasn't good, but I had some good pulls tonight. 525 raw sumo, 515x2x3, and 515+60 chain. Finished up with 5x8 GHR on a hard setting and 5x15 rev hyper with moderate weight.

Put a blood blister on my hand on that last pull. That's a big piss-off.
 
Nice PR! :cool:
 
Instagram isn't working for me so I'll make something up...

Was fast until that 13 second hitch. Also, you pull in a kilt?

I kid.

Congrats on the PR man.
 
Aftermath of my hand failing me yesterday below. I was trying to pull a weight that was entirely too heavy, so it didn't slip out of my hands, but when I set it back down and let my hand open up, I felt it pop and blood rush into it.



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Post squat day today. This makes me happy.

Stomps

Kicks

Butterflies

Static hold

Rev Hyper
180x3x10

Unilateral leg press (like Duffin)
2x20

Landmine squats (mini around knees, extremely wide stance)
2plates x3x8

Holy crap those landmine squats were extreme hip flexion. It felt like I was cutting my reps high but with the perfectly vertical shins and torso, it was like my balls were on the floor. Got a nasty back pump by the end of the session, but hips and back feel phenomenal now.
 
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