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

I have a coupon code for IR gear too

"osieric"

For 15% off I believe.
 
Buddy has the 3.0 Outlaws he has me wrap him with, and those suckers are no joke - they really are a hybrid of great qualities. They're the meanest wrap I've ever felt that was that stretchy still. No comparison to IR's Rhino wraps, and considerably more aggressive than the Raptors. I don't think you'd be disappointed; he gets a lot of stop out of them when I get em on tight.
 
OHP day

Standing OH Pin presses
Work up
225X1
205x1
185X8x1

CG Incline
225X5,5,6

Chinups and dips until I died. Went unassisted until I couldn't, then went assisted.

KB dead stop row
70X2x15

Stretched way forward on these and yanked until my hand was up to my hip.

Pec deck rear felt
One set, cranked reps and made it a quadruple drop set down to 20lbs

Pullover machine
2X12

Rolling tri/Tate press
40X14
35X11

Cable Pushdowns/hammer curls
2X15/15

All hammered out including tempering ans band prep in 75min. Giant pump. Had to really work on dips to keep my shoulders clamped down instead of shrugged up to my ears. I've never done them that way in my life, so I should see something from doing them. Especially when I can go from assisted to with weight added.
 
Jealous of that OHP....

...among all your other lifts I'm jealous of.
 
RegisterJr said:
Jealous of that OHP....

...among all your other lifts I'm jealous of.
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Thanks, man. I trained shoulders twice a week for about 5 years. They were the first thing to grow on me along with my legs.
 
rob112 said:
You do donnies post squat after dead days la dude?
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Totes! I throw in hangs, some lunges, single leg leg presses with feet out wide, and reverse hyper as well. I'd like to do extensions, curls, and swings as well, but I never have that much time.
 
I think I can rig something up okay at home with my bands, a chair, and a pull up bar. It's bout to get creative! Haha
 
Autoregulation squat day

Airplanes
BSS
Wrap shoulders and do band routine
One arm mace swings (choked up on mace)x2x6
Two arm mace swings x2x10

Work up against blue bands (up to 315+bands)
405X2 sleeves
475X1 sleeves
Add 2m blue arrows
515X1 RPE 8.5
475x3x2 RPE 8
Back to sleeves
405X2x2 hi bar, short pause
315X3 front, 2 back
Woof, that's a tough combo.

GHR
Light bandx5 drop band then 4
Bandx4/3

Had to do the full shoulder workup to get under the bar comfortably today. Won't hurt to do it 3x/wk anyway.

I hate my 2m blue arrows now that I'm used to 3m Felonies. The 515 I had no stop, and they hurt a lot more than a thicker wrap. The 475 sets I put a lot more material below the kneecap and behind the knee and that helped a lot. Good to know for future reference with all wraps. First 475 set was high. Brought my stance in an inch or two and it cleared things up nicely. Made up for my inability to go big by putting in a lot of work, and I definitely need the baddest 2.5m wraps out if I want my 606 and 1600.

I'm definitely behind on sleep, I thought going to bed straight after work yesterday and getting 12 hours would catch me up, but after tonight I can see that's not the case.
 
Nice work today, big man.

I dig the wrap talk; I'm getting close to throwing some on.

And sleep...never get enough sleep. And when you get enough sleep, it's too much sleep. Then you want more sleep.
 
CincyKiller45 said:
Nice work today, big man.

I dig the wrap talk; I'm getting close to throwing some on.

And sleep...never get enough sleep. And when you get enough sleep, it's too much sleep. Then you want more sleep.
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Some would say start off with a less aggressive model of wrap and go up from there. I say eff that! Money's tight, go big or go home, nobody starts off with a tight wrap anyway. They think it's tight, but unless you have a full body sweat and no grip left by the end of the first knee, it's not that tight.
 
6-8 hrs max on sleep even if I feel like crap the day before. Anymore then that and I feel worse the next day. I'd rather try to take a mid day power nap seems more beneficial to me then sleeping in

On wraps I've been doing the same wrapping it the way Duffin showed and placing more wrap just below just above and behind the knee
 
tyga tyga said:
If I don't get 8hrs of sleep, I'm worthless and a grump for the day
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Pretty much this @ 7 hours for me. I strive for 8. I'm never tired enough in time to go to bed to get more than 8, except weekends. Weekends I get a 10 hour night once/wk, and the world is balanced.
 
Well, last night was 3. That didn't help anyone. Today was another subpar day, so I get to take the dummy unplanned deload.

Work up against bands
275+bandsx1 better than last week.
315+bands miss
355X2 both reps were tough.
385 miss
315X1 RPE 8 (big woof)
225X2x8 Larsen/Spoto

Pressed toward my head way too early today. Did a lot of things wrong, but that was #1. That little volume burst plus a road trip to handle four lifters at a meet five hours away has done did me in. I'll pull Friday, properly five singles with 405 sumo off blocks and rehab stuff. Pain in the ads, but this is a decent time in relation to the meet to tank myself out. Very easy deload week, ramp up, back down, rest week, wreck shyt.
 
1600 may be quite generous at this point with 2.5m wraps and bench and deadlift being a little down, but I think I'll gain a lot from refining technique on bench and deadlift. Right now all signs point to 375 on bench right this second, and 565 was smooth albeit a little slow last week. If I got to wear my 3m Felonies, I think I could have my squat up to 620-635 by June 27. So we will see how much of a difference the wrap makes.
 
SweetLou321 said:
Imma guess your technique is lacking.
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I'm sure it could always get better, but fwiw I'm lower-body dominant w/ longer arms and I feel like technique (and consistency in that technique) has improved dramatically in the last year especially. But since my bench ever only seems to rise if I gain weight, that's probably really what's holding me back.
 
Hyde said:
Why is my bench so terrible.....I just wanna do 3 plates for crying out loud!!!!
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Well, I did a legit bodybuilding split, not a bro split, for seven years. I trained delts, tris, and upper back twice a week for most of that time because they recovered well. I had a 295 bench at 195 my senior year of high school and the first time I arched I hit 345 weighing 212. I'm firmly of the belief that it takes bodybuilder muscle to bench big raw. Technique must be addressed at least once a week, preferably twice, but mo muscle moves mo weight, and it takes a lot if volume from a lot of angles.

To say I outworked people for my poundages isn't entirely true, though. Some of it came naturally. I don't have long arms (they're not terribly short) and have always had a short bench stroke. I'm pretty sure I was 15 the first time I benched 225. Not a 14 year old 315 like Mark Bell, but close enough, you know?
 
Hyde said:
I'm sure it could always get better, but fwiw I'm lower-body dominant w/ longer arms and I feel like technique (and consistency in that technique) has improved dramatically in the last year especially. But since my bench ever only seems to rise if I gain weight, that's probably really what's holding me back.
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I'm build in a similar way and if I hit my planned third I will have added 100lbs to my raw meet bench at a lighter bw. So my techniquehas drastically improved.
 
herderdude said:
Well, I did a legit bodybuilding split, not a bro split, for seven years. I trained delts, tris, and upper back twice a week for most of that time because they recovered well. I had a 295 bench at 195 my senior year of high school and the first time I arched I hit 345 weighing 212. I'm firmly of the belief that it takes bodybuilder muscle to bench big raw. Technique must be addressed at least once a week, preferably twice, but mo muscle moves mo weight, and it takes a lot if volume from a lot of angles.

To say I outworked people for my poundages isn't entirely true, though. Some of it came naturally. I don't have long arms (they're not terribly short) and have always had a short bench stroke. I'm pretty sure I was 15 the first time I benched 225. Not a 14 year old 315 like Mark Bell, but close enough, you know?
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This echoes pretty much everything I've read over time - big raw benches come from mass, especially muscle. And since the upper musculature is smaller than lower body muscles it takes longer to develop and mature. And that takes years of work, that I haven't necessarily really put in. Hence seeing giant deadlifts from younger guys with the gift for it, but the biggest benchers are always relatively older.

Appreciate the input fellas.
 
Loving all the bench tips!

1600 would be huge la duder. Is that still a top 50 number?
 
rob112 said:
Loving all the bench tips!

1600 would be huge la duder. Is that still a top 50 number?
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That it would, Rob! At this point I think it's a bit of a stretch goal. Perhaps a year and a half ago it would have been around #40. Nowadays the number is 1650, I believe. Definitely clear to see the boom in participation in raw/wraps powerlifting. Lots of strong guys coming out of the woodwork.
 
herderdude said:
Well, I did a legit bodybuilding split, not a bro split, for seven years. I trained delts, tris, and upper back twice a week for most of that time because they recovered well. I had a 295 bench at 195 my senior year of high school and the first time I arched I hit 345 weighing 212. I'm firmly of the belief that it takes bodybuilder muscle to bench big raw. Technique must be addressed at least once a week, preferably twice, but mo muscle moves mo weight, and it takes a lot if volume from a lot of angles.

To say I outworked people for my poundages isn't entirely true, though. Some of it came naturally. I don't have long arms (they're not terribly short) and have always had a short bench stroke. I'm pretty sure I was 15 the first time I benched 225. Not a 14 year old 315 like Mark Bell, but close enough, you know?
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It all makes sense now. Benching 225 at 15 is impressive. Benching is really the one lift that takes an ass ton of muscle to really move big weights.
 
I get to train today! Been working long and late since Sunday but I'm finally back on the horse. Hit a deload day on Saturday, five singles with 295 on bench and some blood flow and rehab. Sending in my meet entry tonight for June 27 as well. Tonight will be light squats and pulls after extensive rehab and blood flow stuff. Been working hard these past couple days, I feel pretty limber, but sore.
 
Lower day

Stretch for forever
Activation stuff for forever

Squats up to 455x5x1 in 2m Blue Arrows.

I have to say even more vehemently than I did last week that my two year old wraps are totally shot.

Deadlift
475X5x1 belted

GHR (hard setting)
Light band over neck x5, held to chest x3, BWx3
4,3,2

One arm KB swings
71x2x10 each arm

I had way, way too much caffeine preworkout and was not worth a shyt. Just too revved up. Hips weren't under me tonight probably because of four consecutive very physical days on the job. Next week will be better.
 
Hyde said:
You still got some work in, good job
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This was pretty hard work with my resting heart rate being somewhere near the legendary "fat burning zone" dude! I'm hoping one of these days I feel like a million bucks and weights start flying around again.
 
Bench felt good today! Worked up to 345x3 and another single at 365, slingshot double at 405 then hit up banded Swiss bar shoulder presses and a ton of triceps and upper back volume. Got my shirt back off of another crew member and goofed around in it today. 405 actually touched which is odd and 455 flew from a half board float. 505 squished me. I finagled a little too hard to make it touch and had no power after the press command whatsoever.
 
Lower day

I was super freaking excited to use my new Overkill wraps (thanks Sean) but I forgot them at home. Infuriating.

Work up
405X3 belt only
475x3 2m blue arrows
540X1 2m PR

Moved fast, felt heavy as all hell, my depth felt shallow but I was told it was deep. Close enough.

Wiiiiide box squat
405+heavily choked monster minisx2x4

I just now realized writing it out that it's a monster PR. Felt bad, moved good, though. The band pegs in this rack were Wayy too far from the hooks. Hard unrack, hard to set up, hard to re rack.

Deadlift
425X8x1 for form and CAT

Felt decent at first and excellent by the end.

KB Swings
71X5x~20

Need to crank these back up. They helped a lot last time I did them consistently.

Prosper
5 leisurely jogsx200lbs with runtimes rest. Going to ramp these, start low volume and easy and build slowly. Obviously the pace was leisurely but I did not feel good by the end. Did posts down, low handles back. Good work. Next lower body day will be deadlift focus, so I'm thinking narrow low box squat with SSB and lots of chains before I pull. Sean, you should try those while you're still in dickaround mode.
 
Noice on the PR. Forgetting kit at home is the worst.
 
herderdude said:
Lower day

I was super freaking excited to use my new Overkill wraps (thanks Sean) but I forgot them at home. Infuriating.

Work up
405X3 belt only
475x3 2m blue arrows
540X1 2m PR

Moved fast, felt heavy as all hell, my depth felt shallow but I was told it was deep. Close enough.

Wiiiiide box squat
405+heavily choked monster minisx2x4

I just now realized writing it out that it's a monster PR. Felt bad, moved good, though. The band pegs in this rack were Wayy too far from the hooks. Hard unrack, hard to set up, hard to re rack.

Deadlift
425X8x1 for form and CAT

Felt decent at first and excellent by the end.

KB Swings
71X5x~20

Need to crank these back up. They helped a lot last time I did them consistently.

Prosper
5 leisurely jogsx200lbs with runtimes rest. Going to ramp these, start low volume and easy and build slowly. Obviously the pace was leisurely but I did not feel good by the end. Did posts down, low handles back. Good work. Next lower body day will be deadlift focus, so I'm thinking narrow low box squat with SSB and lots of chains before I pull. Sean, you should try those while you're still in dickaround mode.
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I want to hit PRS like you someday.
 
Why such a wide stance on the box if raw, the Dude?

Sean1332 said:
Dude the blows! I was excited for those for you lol

And I like it. I'll do it tomorrow on deadlift day
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Dude I pulled with chains from blocks for the first time ever yesterday....it was the best thing ever. I feel like the time I discovered using talc between your thighs/in undies while working outside in the summer: why am I just now experiencing this??
 
Hyde said:
Why such a wide stance on the box if raw, the Dude?



Dude I pulled with chains from blocks for the first time ever yesterday....it was the best thing ever. I feel like the time I discovered using talc between your thighs/in undies while working outside in the summer: why am I just now experiencing this??
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Chains are fun.

And wide as fuk on the box is always the way to go
 
1600 raw, here we come!!!!
 
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