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

herderdude said:
For me, board work is very effective. I always use one or two boards and sink and pause. That has excellent full range carryover. You learn sink and drive much more effectively.

If your bench is more about static leg drive or you only tap the boards, then yes, board work is only good for *******.

You're right about rev bands feeling more natural than slingshot too. I haven't done a lot of rev band, but the slingshot cradles the shoulders, changes the groove, and doesn't let you feel all the weight. Its still a fantastic tool for overload and adding volume and correcting technique. But for what I was planning on doing today, rev bands are where it's at.
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I definitely alter my form w/ the slanger. I was using it on my auxiliary pressing volume day, and that was really nice, but the reverse bands are as close as you get I think.

Also, Janek's meet today was a blast man - it was so small compared to the last 3! Only 2 flights of 15 lifters or so, so the whole meet only took 5.5 hours!! I finally got my 500 squat without knee wraps (depth was good too, thankfully!) and finally got my 300 benchpress. I missed my opener of 540 on deadlift since I came forward on my toes some, and barely hit it on my second. I took 550 on my third and it was redlighted for resting on my quads too much before I pulled through. I couldn't believe how awful deadlift was until I realized I PR'd my squat and bench and was starting deadlifts within 3 & a half hour time frame! 1,340 total for a 12lb PR, 20lb squat PR & 8lb bench PR.

Chris Janek was also really cool - amazed by how friendly that guy is. His new gym is dope.
 
Last lifting day. Light Bench.

205X8
245X8
285x3x5
CG
245x16,5

DB incline
80X5x15

And done. All that's left to do now is temper and compress, maybe get blood into my pec each day and try to fix my hand. Arm quit hurting so now I can groove whatever weight I want, which bodes well for my bench. I don't think the hand will be an issue either so it's all systems go on meet day.
 
jimbuick said:
Anybody down for some curls?
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I thought that was a reverse good morning. I've been doing them all wrong.
 
Hyde said:
How's weight coming along? Where are you at?
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Weight is 242.7 so I'm golden. Been watering up this week, flushed me right out. I was not drinking much water at all recently. Also grabbed an empty bar with my deadlift grip and my hand didn't hurt at all. It really hurt with 135 the day I couldn't pull my opener without straps, so that's back on target. Now I'm ready. No matter how much my pec hurts, as long as I get my shoulders set on the handoff, I'm safe.

Did some hanging, jumpstretch lower mobility, and super D shoulder today. Feeling good.
 
jimbuick said:
I bet seated power curls would solve your arm pain.
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Imagine how big my arms would be. I'd start doing the Hoornstra approach and do the close grip bicep into forearm mash bench style.
 
Room booked, toy car rented, we are ready to go. One more day of work, temper, Epsom salt bath, and the 24 hour weigh in.

I'd like to be 250 on the platform, as long as the carbs and water go into advantageous areas and not my freaking fingers. That's the worst, happens when I hold water from not drinking enough.
 
herderdude said:
Room booked, toy car rented, we are ready to go. One more day of work, temper, Epsom salt bath, and the 24 hour weigh in.

I'd like to be 250 on the platform, as long as the carbs and water go into advantageous areas and not my freaking fingers. That's the worst, happens when I hold water from not drinking enough.
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Do a light session mid refeed and it should help put things where they need to go.
 
SweetLou321 said:
Do a light session mid refeed and it should help put things where they need to go.
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Just pack a mini band and you can do GMs, rows, pushups, tri extensions, curls, pullaparts, lateral raises, squats, even leg curls against it in the hotel room. 10-15 min of pumpage.
 
SweetLou321 said:
Do a light session mid refeed and it should help put things where they need to go.
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Hyde said:
Just pack a mini band and you can do GMs, rows, pushups, tri extensions, curls, pullaparts, lateral raises, squats, even leg curls against it in the hotel room. 10-15 min of pumpage.
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Word. Y'all are right. I didn't skimp on the hotel so it has a fitness center. Though that usually means one treadmill. I will most definitely bring all of my bands.
 
herderdude said:
Word. Y'all are right. I didn't skimp on the hotel so it has a fitness center. Though that usually means one treadmill. I will most definitely bring all of my bands.
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Sounds like you are all set. I personally squated and benched. Plus pullaparts and hips work.
 
SweetLou321 said:
Sounds like you are all set. I personally squated and benched. Plus pullaparts and hips work.
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I dunno what I'm gonna do. Move around with resistance really. I used to work up to like two plates in everything. Form work and feel weight again. I didn't realize until recently that form isn't the same with two plates as it is with six. I didn't do Jack diddly but compress my ankles for the 600 pull in December and I felt so amazing. I did a couple squats with 185 yesterday to demonstrate some cues for a guy, but I'm just gonna do some stability, mobility, break a sweat and eat some more after I get done tomorrow. No more than 30min.
 
Weight is 245.0 on my scale which usually reads 4lbs heavy. I'd like to be under even on my scale when I wake up. The Dude must have his java for his 5AM wakeup. Took three double doses of MHP Xpel and drank a gallon of water today, dropped 5lbs. I will use Epsom salts tonight and have a carb free meal. I could probably go from 240-220 tonight if I had access to a sauna until midnight lol. But I don't want to jeopardize the numbers I'll hit this meet as they'll be pretty good. I'll try to do an RPS meet later this year with some dieting to get my 1605 at 220 and finally qualify for a big meet.
 
20# in a night? Holy cow
 
RegisterJr said:
20# in a night? Holy cow
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It would suck, but is possible. The hardest part about that is rehydration. Without IVs, I can't do it, So I won't. When that kind of weight cut is merited, I'd better be looking for like 8x bodyweight or to win a big meet, because that's a pain.
 
Weight on my scale was 242.3 when I got home. I had a can of diet pop and some beef and cheese. Now taking a short, mild Epsom salt bath. 7.5 pounds down today pre bath. That's pretty solid. Very easy. No discomfort, lightheadedness, or thirst. If I hadn't started so fat, I really could have made 220 easily.
 
Hit my subscap with the x wife today, along with every other body part under the sun. Hadn't done subscap in a long time due to the sheer intensity of the pain, but it really helped. Range of motion improved and where my shoulders sat improved as well. I think I may have rolled over my pec minor which would obviously help. I'll do that again tomorrow and Saturday.
 
Gonna hit up the local steel co and see if I can get an X wife made...
 
Weight was 237.9

Went to cracker barrel, had country fried steak and eggs, French toast, grits, and a half dozen biscuits with my standard coke, OJ and water meal. Soon to ingest more salt and carbs. I have held on to every bite of food and nearly all the liquid.
 
Duramaxhd said:
Good luck herder have fun carbing up
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John Meadows: "So Dave, you're eating the bfast sandwiches with hashbrowns and mayo, you're eating all the chinese for lunch, with hershey bars every hour... after you eat the whole extra large supreme pizza covered in olive oil for dinner, and after you finish the giant bowl of icecream covered in nuts and syrup and candy....do you win?"

Dave Tate: *pauses for several moments, staring bleakly* "You never win. You only win on the platform."
 
Good luck man!
 
Good luck bro.
 
rob112 said:
Best of luck of my man!
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Inarius said:
Good luck bro
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RegisterJr said:
Good luck man!
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CincyKiller45 said:
Let's gooo!
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capo180 said:
Kill it today man!
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NomZ said:
Good luck bro.
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liftandswim said:
Good luck
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jswain34 said:
Good luck Herder
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Hyde said:
Hope you're getting ready to rip some huge pulls right now!
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SweetLou321 said:
Good luck man!
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tyga tyga said:
Best of luck bud
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Y'all are ****ing awesome. Thanks for the well wishes. I had no reception in Fairmont whatsoever. But I had a great meet.

Squats

573 good
617 1.5" high
633 Good

Everything felt light. Bar rolled a little on each attempt. Just didn't sink #2. Had to be patient to get into the tightly wrapped overkills. No skin on the back of my knuckles from pulling the tag end through.

Bench
352 good
374 good
402 beat the rack command

Had no idea that my pec would hold up past 352. I felt it slide on 402 and I got so afraid that I hurried up, finished the lift, and threw it in the rack. I knew as soon as I did it, too. Couldn't help but laugh. Lou, I tried the triceps flex today and the groove was unbelievable. Like benchin in the Smith machine.

Deadlift
540 good
584 good
617 good

Crsuhed them all. I honestly can't believe how light and easy everything felt and how rock solid my technique was. Truly amazing. I'm so happy. Sean just reminded me that this means I got my elite, though not USPA elite, those numbers are a real challenge to shoot for. Such a fun meet, well run. 45 lifters, 40 of them were in full power, rules meeting was at 8:30 and we were out the door by 4. If you ever get the chance to do a Johnny Layne meet, I urge you to do so. He's great. I'm in the process of gathering vids. I'll prolly have no videos of the pulls. Bench vids sometime tomorrow.

Really appreciate you guys, thanks.
 
Awesome man!! Nice job!!!
 
Not even a sticking point. You just stood up with that sh!t.

I'm no wrap expert, but I think you have a little more confidence/speed in your descent and it's even faster. Next stop 700?!
 
That was fast... Wow.
 
liftandswim said:
Not even a sticking point. You just stood up with that sh!t.

I'm no wrap expert, but I think you have a little more confidence/speed in your descent and it's even faster. Next stop 700?!
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You could very well be right. You should've seen 617. Took it to where it first bottomed out and stood up with it like cake. So with these wraps you do have to have some patience to fully sink into them. You gotta realize, these wraps cast hard and I was wrapped by a guy who weighs 330 and benches 8, they were tight.
SweetLou321 I saw a guy with a black overkill shirt that absolutely pkummeted 683 toward his chest only to have it stop cold an inch off his chest. Literally wouldn't budge. And he cut the third ply out of bis sleeves last week.
 
Just caught up. Awesome lifts dude. Like they've all said, that squat looked easy.
 
Congrats on the performance, solid numbers climbing up there.
 
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