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

I couldn't do post-squats last week because of where I was at. Looking forward to them this week.

Landmine squats? Gonna look that one up too. Learning a lot in here man. Thanks.
 
Bench Day

Warm up:
Band series
Mace swings 3x5 each way
Light band Pushdowns 3x15
DB Bench 60x2x15

Work up (short minis)
Mad dog slingshot
Shirt up
455x3 3 board
500X2x2 two board
545xF two board

I have the sleeves all twisted up and the collar pulled down and it's a little tough. The bar keeps folding my wrists back, I think I'm dropping it in too high. Next week I'm going to dial it back a bit and see how light I can get to a one board and start throwing chains on. 455 barely made the 3 and 500 barely made the two.

Had to run early today. I'll hit some delts, tris, and upper back in a little.
 
You got the mace? I'm jealous...
 
RegisterJr said:
You got the mace? I'm jealous...
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Oh yeah dude, been had the mace! At the gym. Guy likes to deck his gym out. He's got a big one and a small one. Obviously, I use the big one.
 
Nice session herder. I can't imagine how tight that thing has to be to have trouble touching all that weight. Incredible. Also jelly of the mace. I use a sledgehammer from time to time bc that's all we got.
 
rob112 said:
Nice session herder. I can't imagine how tight that thing has to be to have trouble touching all that weight. Incredible. Also jelly of the mace. I use a sledgehammer from time to time bc that's all we got.
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Yeah, before I found the mace, I was using the same pipe I used for tempering before the x wife. Kettlebell works as well.

And yes, the shirts do indeed get very tight lol. My training partner had a hell of a time touching 535 in a single ply shirt in his last meet. Luckily you can adjust most shirts to get a pretty amazing variance in support. My Rage X can go from easily touching 405 to barely touching 500 just by a few slight adjustments.
 
Anyone wanna roll out to Newell, WV to spot a brother? Apparently my usual training partners couldn't be bothered.
 
Lol thanks guys. I bumped into some gym buds who spotted me well.

Went high bar, got my lats right and leg curled into the hole and the increase in support was insane.
Work up
500X2x2 briefs
545x1
585X1 brief only
585x1 brief suit (belt held depth)
585X1 much better
Add reverse lights
635x2
675X1

Was supposed to double 675. Was a little shaky and I didn't get my knee wraps high enough. Gotta see when my battery died to see if I got film of 635. None on 675. Overall really happy with today. Back on the horse, and the high bar made unracks 1000x easier.
 
I desperately wish the laws of physics would go away and high bar was the stronger of the two bar placements. It is so damn comfy.

Good session, dude.
 
liftandswim said:
I desperately wish the laws of physics would go away and high bar was the stronger of the two bar placements. It is so damn comfy.

Good session, dude.
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Hey, you like wraps, go straight to multi ply! Do not pass GO, do not collect $200. Hahaha. The equipment is definitely made to high bar. In my case, I'm doing nothing but SSB and high bar for a good long while. Need to start bugging my gym owner about that buffalo bar again.

Another note, you can kinda see depth on my squats and nothing else thanks to my side spotter. Looks like I was a tad high on everything. Might have to throw in a dip and open at the bottom. It will help me squat more weight, too. I've basically been hitting pause squats these last several weeks trying to gain as much depth as I can.
 
herderdude said:
Hey, you like wraps, go straight to multi ply! Do not pass GO, do not collect $200. Hahaha. The equipment is definitely made to high bar. In my case, I'm doing nothing but SSB and high bar for a good long while. Need to start bugging my gym owner about that buffalo bar again.

Another note, you can kinda see depth on my squats and nothing else thanks to my side spotter. Looks like I was a tad high on everything. Might have to throw in a dip and open at the bottom. It will help me squat more weight, too. I've basically been hitting pause squats these last several weeks trying to gain as much depth as I can.
Click to expand...

Gear is deff for the high bar squatter. I squat high bar in gear myself, tried low bar for a hot minute and it was a disaster. Tbh i was shocked that it didnt carry over well to my raw work considering my success in gear. I squat low bar now that im raw and i feel like i fold in half, i miss the upright posture of high bar.
 
SweetLou321 said:
Gear is deff for the high bar squatter. I squat high bar in gear myself, tried low bar for a hot minute and it was a disaster. Tbh i was shocked that it didnt carry over well to my raw work considering my success in gear. I squat low bar now that im raw and i feel like i fold in half, i miss the upright posture of high bar.
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Low bar is definitely the way to go raw. The leverage improves so much. Any tips on gaining depth when your gear is locking up? I could've mobilized more, but I dunno.
 
herderdude said:
Low bar is definitely the way to go raw. The leverage improves so much. Any tips on gaining depth when your gear is locking up? I could've mobilized more, but I dunno.
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The leverage improves but being able to use more muscles helps a ton with raw. When in gear id rather use the gear and less muscle if that makes sense.

Patience was a huge help for me. But unfortunately the only advice i have that really helped me was adding more weight to the bar.

Have someone call your depth, thatll really teach you patience lol.
 
SweetLou321 said:
The leverage improves but being able to use more muscles helps a ton with raw. When in gear id rather use the gear and less muscle if that makes sense.

Patience was a huge help for me. But unfortunately the only advice i have that really helped me was adding more weight to the bar.

Have someone call your depth, thatll really teach you patience lol.
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More muscle moving more weight is the name of the game in raw lifting, for sure. I need my depth called so bad. Usually I barely have enough people around to spot, though. I will be working harder to get in with people.

Then again, most of the people I bench with avoid me like the plague on squat day because they like to squat to comfortable depth instead of legal depth and they hate taking weight off of the bar. Dunno if that's who I want calling my depth. I'm not a fan of, "It'll clean up on meet day, bro." How? Fücking magic? Meet day is shyt hits the fan day.

You'd think they'd want to listen to a guy who made 21 of 24 meet attempts last year.
 
My buddy is one of those guys. Squats high 80% of the time and acts like it's okay. He's stronger than me so I don't get in his face about it (he's also 10 years older than me too) but this is a typical squat session for him:

No Warm-Up
135x1
225x1
315x1
405x1
495x1
then whatever he can hit for a heavy single that day
then a couple half ass down sets
then he leaves the gym

Wonders why he's constantly beat up and plateaued.
 
liftandswim said:
My buddy is one of those guys. Squats high 80% of the time and acts like it's okay. He's stronger than me so I don't get in his face about it (he's also 10 years older than me too) but this is a typical squat session for him:

No Warm-Up
135x1
225x1
315x1
405x1
495x1
then whatever he can hit for a heavy single that day
then a couple half ass down sets
then he leaves the gym

Wonders why he's constantly beat up and plateaued.
Click to expand...

See, I have a 19 year old who posts up hitched deadlifts on instagram. And 700lb reverse heavy band squats with the poor band stretched so hard I can hear it screaming for mercy through the video a good solid two and three inches high. And grinders on speed day. Frustrates me, if he would just squat to depth he'd be ready to do 600 at his meet in a few weeks. Basically what I'm getting at is I know the feels.
 
liftandswim said:
I desperately wish the laws of physics would go away and high bar was the stronger of the two bar placements. It is so damn comfy.

Good session, dude.
Click to expand...

yes...

herderdude said:
Low bar is definitely the way to go raw. The leverage improves so much. Any tips on gaining depth when your gear is locking up? I could've mobilized more, but I dunno.
Click to expand...

You go high bar in gear?
 
herderdude said:
More muscle moving more weight is the name of the game in raw lifting, for sure. I need my depth called so bad. Usually I barely have enough people around to spot, though. I will be working harder to get in with people.

Then again, most of the people I bench with avoid me like the plague on squat day because they like to squat to comfortable depth instead of legal depth and they hate taking weight off of the bar. Dunno if that's who I want calling my depth. I'm not a fan of, "It'll clean up on meet day, bro." How? Fücking magic? Meet day is shyt hits the fan day.

You'd think they'd want to listen to a guy who made 21 of 24 meet attempts last year.
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If one of your sides was decent of have him call and be ready to grab if needed, its something we do often at obb.

I know two obb guys who squat high often. A raw guy and am equipped. The equipped guys is a hit or miss whether he can pull it together on meet day. The raw guy has never been white lighted for depth. Smashes prs too. Id rather hit legal depth 24/7.

Its bc its "hard"
 
herderdude said:
See, I have a 19 year old who posts up hitched deadlifts on instagram. And 700lb reverse heavy band squats with the poor band stretched so hard I can hear it screaming for mercy through the video a good solid two and three inches high. And grinders on speed day. Frustrates me, if he would just squat to depth he'd be ready to do 600 at his meet in a few weeks. Basically what I'm getting at is I know the feels.
Click to expand...

There is a guy on this forum who wants to be strong, a rep even, he squats higher then quarter depth, closer to 1/8th depth lol.
 
liftandswim said:
My buddy is one of those guys. Squats high 80% of the time and acts like it's okay. He's stronger than me so I don't get in his face about it (he's also 10 years older than me too) but this is a typical squat session for him:

No Warm-Up
135x1
225x1
315x1
405x1
495x1
then whatever he can hit for a heavy single that day
then a couple half ass down sets
then he leaves the gym

Wonders why he's constantly beat up and plateaued.
Click to expand...

This is the team obb method tbh.
 
LOL.

I think I know the person you speak of.
 
I, too, know this clown. Yes, Sean, I'm talking about you. Hahahaha
 
Extremely late to this party, but I'm in.

Fairly new here, and just working my way into PL. Tons of valuable knowledge seems to be available here.
 
iceman99uc said:
Extremely late to this party, but I'm in.

Fairly new here, and just working my way into PL. Tons of valuable knowledge seems to be available here.
Click to expand...

Welcome! Check out some of the other powerlifters' logs on here, there's tons of info to be had.
 
Alright guys, let me have it. Yay or nay?

Invalid Link Removed
 
So if you couldn't tell, after frustrations pulling sumo in gear today, I pulled conventional in my squat suit.

Work up
495x3 sumo
495+50chain x3 sumo
Same weight x3x1 sumo
495X1 conventional
605X1 conventional (PR)

Not getting as good of a pop from sumo pulling, I think the yoga mats and straps on that fantastic day I had a few weeks ago probably made those pulls equivalent to 2-4" block pulls. The suit is very tight for conventional straps up. So I set my grip with the bar a few inches in front and rolled it in. I'm thinking baby powder should clean that right up and put me in the neighborhood of 630.
 
Definitely got it. Hitching and ramping is intentional. Even if it's sneaky, it's obvious. There's a difference between that and trying to squeeze the glutes to get the bar through like you are. I pull that way all the time. Both my 573 and 578 at a USPA meet last Sat look similar (and slower) at the ******* but it's obv I'm just squeezing it all through and I had 3 whites. And they're not afraid to call a hitch.
 
Baby powder and you're good. I was redlighted in Oct for a similar pause like that. I say you're good though. Nice yankin'
 
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