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

Bodyweight was 234.3 this morning too! Had to tighten my belt a notch for deadlifts on Friday, a good sign for my chances of making 220 in June. Also pulled 545 with relative ease without any warmup as somebody else was pulling heavy. This guy trains purely for aesthetics and totally whiffed on 495. I yelled at him to get on his heels and he pulled a very ugly herky jerky 495 but yet it had great speed and was a totally legal lift. I'd like to see what I could coach him up to.
 
5 wheels doesn't just fly up for everyone. Bet you could get a lot out of him.

There's no way I can press that much axle weight at that strongman event. Im going novice lol Strong ****, Dude
 
Sean1332 said:
5 wheels doesn't just fly up for everyone. Bet you could get a lot out of him.

There's no way I can press that much axle weight at that strongman event. Im going novice lol Strong ****, Dude
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Lol I bet you could split jerk it once! The clean, though... axle is far easier to press than a bar IMO. When I did 260, it was a push press with a tiny split and a little knee rebend, but the ******* was tough. When you practice your presses, be sure to practice holding at the top for a down command. That's harder than it looks. In your comp, I'd do open just because I'd hate to do the deadlift event for 10+ reps because that blows lol.
 
herderdude said:
Lol I bet you could split jerk it once! The clean, though... axle is far easier to press than a bar IMO. When I did 260, it was a push press with a tiny split and a little knee rebend, but the ******* was tough. When you practice your presses, be sure to practice holding at the top for a down command. That's harder than it looks. In your comp, I'd do open just because I'd hate to do the deadlift event for 10+ reps because that blows lol.
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I don't think split jerk is an option. It said feet together. That blows ass lol

Bleh. True on the DL
 
Sean1332 said:
I don't think split jerk is an option. It said feet together. That blows ass lol

Bleh. True on the DL
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Typically you can split jerk, then bring them together and stand at ******* with feet together. Unless it says no split stance at all.
 
liftandswim said:
Lots of overhead talk in here so I'll just link this to make us all feel like sh!t

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You should see the video of him doing his patented snatch grip behind the neck press with 110kg for reps!
 
Front squat PR. Trying to load my presses bit so far no luck.

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And the axle press:

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Huge FS PR man.

What are the PA variations you came up with?
 
You're such a beast herder!! Strong work!!
 
Just got the controlled labs hookup. Downed a massive amount of pills, starting to feel like a Thundercat
 
herderdude said:
Just got the controlled labs hookup. Downed a massive amount of pills starting to feel like a Thundercat
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It's almost like you're a Blackhole...
 
NomZ said:
It's almost like you're a Blackhole...
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HAR HAR HAR
Sean1332 said:
lol Thundercat

Did you start with every bottle?!
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CLA, Raz ketones, green coffee, and black hole. I want to be hungry and eat all the food and take so goddamn many fat loss supps that all the food goes straight to muscle. I'm taking Lilliebridge's squat.
 
herderdude said:
HAR HAR HAR

CLA, Raz ketones, green coffee, and black hole. I want to be hungry and eat all the food and take so goddamn many fat loss supps that all the food goes straight to muscle. I'm taking Lilliebridge's squat.
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There we go! It's confidence that moves over 1,000 lbs...
 
Squat Doubles/feel some weight day

Wrap and mobilize ankles And shoulders
Temper
Airplanes
BSS

All sets low bar
Work up with band around knees
405X2 paused belt/sleeves
455X2 No pause belt/sleeves. Very misleading the way I originally notated it.
475X2 wraps
525X2 wraps PR
405X2 paused high bar belt/sleeves
Sack up and say some prayers
335X18 belt/sleeves
Die

That was it, who needs assistance after that? I wasn't ready 20min later, so I bagged it. 525 moved very well. I need to load hips better and open harder to get better depth though. I'd have given myself reds from the video. Should be an easy fix. Brought my stance in a bit, still able to get tight in the hole and I felt no strain on my adductors, so I'm liking where I'm at. Speed squats later in the week against some accommodating resistance before pulls. Post squat stuff plus GHR, hacks, rev hyper, extensions and curls tomorrow.
 
High rep squats and neoprene briefs makes for championship caliber ball sweat.
 
I see super D recommend briefs for raw lifters would that be single ply mainly or what are his recommendations do u know
 
Duramaxhd said:
I see super D recommend briefs for raw lifters would that be single ply mainly or what are his recommendations do u know
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I've heard Tate also recommend this. I can't see it personally. Since there is a learning curve and geared and raw squatting are very different IMO. I think reverse band is a better option.
 
Duramaxhd said:
I see super D recommend briefs for raw lifters would that be single ply mainly or what are his recommendations do u know
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He gave me a pair of legless single ply my first time there. Titan something. Just do the sizing and go up one size and it will be enough to protect the hips.
SweetLou321 said:
I've heard Tate also recommend this. I can't see it personally. Since there is a learning curve and geared and raw squatting are very different IMO. I think reverse band is a better option.
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Yeah, but briefs protect the hips, wraps and rev bands don't do that. You know how it is, You do double prehab, two more adductor variations, and buy hammy bands to do the same job that briefs do. I'm totally with him. I squat in briefs and every time I go back to raw I PR. Once you get good at both it's an easy switch back and forth. You just ease into both.
 
herderdude said:
He gave me a pair of legless single ply my first time there. Titan something. Just do the sizing and go up one size and it will be enough to protect the hips.

Yeah, but briefs protect the hips, wraps and rev bands don't do that. You know how it is, You do double prehab, two more adductor variations, and buy hammy bands to do the same job that briefs do. I'm totally with him. I squat in briefs and every time I go back to raw I PR. Once you get good at both it's an easy switch back and forth. You just ease into both.
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I see what you're saying. Thankfully I have some single ply titan briefs for that purpose. I havent used them since going raw tho.
 
SweetLou321 said:
I see what you're saying. Thankfully I have some single ply titan briefs for that purpose. I havent used them since going raw tho.
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You had to get back in the raw groove and now you're close to the meet. I think they fit best in the off-season.
 
Id agree on getting a semi loose single ply suit for wide raw squatters. Any time my hips are ****ed, I throw the suit on for a period and I'm good.
 
Post squat day

Stomps
Bluex3x12

Flutters
Choked greenx3x12

Butterfly
Choked greenx2x8

Band static abduction
Short mini no twist x4x1min

GHR hard setting
BWx2x8

Rev hyper
150X3x10

Uni leg press (foot wide and low for adductors)
2X20

Rev band hack squats
2x12

Good leg pump today. Hams were taxed going into this. Would have liked to get my around the clock lunges in. I'll do them unweighted at home. Those gave my whole hip joint a balloonish pump last week. I'll do planks at home too so I don't feel like an ab-neglecting POS.
 
Nevermind, not doing that because I'm tired as hell. That whole session above was sub 45 min. Bench tomorrow, deadlift Thursday. Friday is travel to Frederick, MD to handle four lifters. We're gonna see some nice lifts out of my crew. A 1400 total possibly from a teenager, a 20 year old with a 425ish single ply bench, a raw submaster hitting ~480 on bench, and a 49 year old grabbing up a 562-584 single ply bench.
 
herderdude said:
Nevermind, not doing that because I'm tired as hell. That whole session above was sub 45 min. Bench tomorrow, deadlift Thursday. Friday is travel to Frederick, MD to handle four lifters. We're gonna see some nice lifts out of my crew. A 1400 total possibly from a teenager, a 20 year old with a 425ish single ply bench, a raw submaster hitting ~480 on bench, and a 49 year old grabbing up a 562-584 single ply bench.
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Those old-guy benches, yo! One of the USPA judges around here, Rodney Wood, competed single-ply bench-only at my last meet and benched 557 I believe in some Titan shirt and missed mid-570s (barely). He got up and laughed and says to me, "Well, not too bad for an old guy!" lol
 
Hyde said:
Those old-guy benches, yo! One of the USPA judges around here, Rodney Wood, competed single-ply bench-only at my last meet and benched 557 I believe in some Titan shirt and missed mid-570s (barely). He got up and laughed and says to me, "Well, not too bad for an old guy!" lol
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X wife saved the 49 year old. Last meet in December he couldn't get 535 to go and was so jacked up he needed a slingshot for 225. This cycle he hit a double with 405 raw after speed work. Other old guy is just big and strong. If we can get his mind right he'll get 485-490 whatever the kilos are.
 
Hyde said:
Finally googled the x-wife. So you pretty much have somebody else roll you out w/ a 135lb rolling pin?
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Yep. For tender spots we use lighter stuff and have people push down on it. You cannot imagine how effective it is.

Bench day
Temper upper back
Mace swings 2x10 each way
Banded shoulder routine

Work up (warmups against doubled monster mini)
275+bandsx1
335X1
365X1 with commands
275x5x6
245X2x5 Larsen/Spoto

JM Press
135x3x8

Rolling tri/Tate press
30x10/5, 8/3

Light band Pushdowns
4X15

Lat pulldowns
3x8

Low cable row
3x8

Walking bottom up KB press
35x2x10
Lost these many times. 35 is a tough weight.

Rear delt destroyer x2

Temper subscap

And done. Much better capacity on my volume stuff today. 365 was pretty slow, would have been good for a single at 370-380 after that. Considering I had a comp pause, I'm very happy with it. Starting to remember how to bench raw. Some sets had miscues, but set 5 even though I was dead, I launched every rep except #5. Finally was dialed in. When I can hit the Larsen/Spoto 4x6 with 275, I'll be ready for a 400 meet bench. I'm setting up nicely for true meet prep.
 
Strong day, man.

Glad to see the bench is back on the up and up. I like the amount of triceps volume as well. Definitely does the bench good.
 
CincyKiller45 said:
Strong day, man.

Glad to see the bench is back on the up and up. I like the amount of triceps volume as well. Definitely does the bench good.
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The way I heave, it's all midrange and *******, man. And the pause off the chest with my feet up is designed to get me even stronger off the chest so I can ride the wave of leg drive even further.
 
Deadlift day

Work up against short minis
405+minisx5x1
455+Minisx2x1
455x3x1
495X2x1
565x1
515x2x1
495x2x1

3" blocks
405X2x5

Deficit stiff legs
405X2x5

And done. Had a technical session with a friend, he pulled 515 for a PR on his fourth week back deadlifting from hernia surgery. The surgery was much longer ago, but he's still getting in the swing. His old PR was 510 at a meet last June. He was probably good for 545 that day, barely missed a 550 third attempt. So as he works his technique he'll surpass that, but today was a good start.

I wasn't dead on today, but I was feeling pretty strong. One thing I noticed is that the sixth plate on bumpers with that Texas deadlift bar is throwing me so much slack that my timing is a bit off on the heavy pulls. Its not ideal, but I can see the benefit in it. Its causing me to have to get tighter and remain patient off the floor. When I get impatient is when I pitch on my toes and let my hips rise. But every time I break the floor with good position, I finish the lift. I dunno, we're gonna keep working and go from there. Next week we get into another SSPT session, probably 8 lifts at 80%
 
I gotta get 2.5m knee wraps for the meet in June. Balls. I wanted Powerbelly executioners, but they're out of stock. What are we thinking?
 
Iron Rebel Andacondas

I need to try the Outlaws too though.
 
Also woke up weighing 227. This is odd. I'm going to eat pretty normally, hydrate hard, and condition today. Then we leave for Maryland at 3.
 
herderdude said:
Hm. Never tried either of those. I'm looking for mostly stop with a little bounce.
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Those are two of my favorite OG wraps, can't get them anymore.

Sean can chime in, but Andacondas would work, but Outlaws may work better from what I heard.
 
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