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

Inarius said:
What kind of briefs? I'm thinking of getting some for my offseason work.
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Predators. Mine are huge. Quick to set and just supportive enough But not ridiculously so. I'll be using them a lot this off-season.
 
jswain34 said:
Ive tried those landmine squats once before as an accessory. I couldn't figure out how to rack the bar without my pecs fatiguing out way before my legs.
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I rest that motha sucka on my collarbones dead center. My limiting factor is how much weight I can get up that high. But I like the extreme vertical shins and upright torso it gives. Maximum hip joint ROM for minimal overall ROM. Its basically mobility work.
 
Upper day

Seated OHP
95X12
115X12
135X10
155x8

Didn't realize the pec was an OHP stabilizer until today. Back to rack presses or Smith OHP for a few weeks. And an excessive amount of back and posture work. And tricep work. Soon I'll go back to self-stabilized OHP.

Facepulls
3X15

One arm lat pulldowns (facing at a right angle to the cable stack)
2x12

I'm going to push those. They hit a pesky spot that hurts and is always tight in my upper back. I can tell it's weak and resistant to activation and also that it will make an awesome shock absorber on bench. Saw the 800# bencher doing these, figured I'd try them today. Great decision.
 
I don't care what briefs raw lifters get, just wear them. Don't wear them too much, shyt, even multiply guys know that, and enjoy the feeling of healthy hips. Most powerlifters don't even know that feeling. A good hip day for them is below average to people who don't trash their hips.
 
herderdude said:
I don't care what briefs raw lifters get, just wear them. Don't wear them too much, shyt, even multiply guys know that, and enjoy the feeling of healthy hips. Most powerlifters don't even know that feeling. A good hip day for them is below average to people who don't trash their hips.
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You think they're best used (for a raw lifter) immediately after a meet for a few weeks, as far as possible from comp I assume?

Also, for anyone looking, most of the IPF singleply metal squat suits are only $5 more than the M briefs, so there's that to consider.
 
Hyde said:
You seen the new Metal single-ply "M" briefs on elitefts? They're touting them as super beginner friendly for raw guys, or just easier to fit under a multiply suit. Idk, but the black/orange is dope looking lol
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Several Obb guys have them and Brian said they were decent. They deff look cool. Marshal also likes them under his multi ply suit. Hit a grand in that combo I believe.
 
herderdude said:
I don't care what briefs raw lifters get, just wear them. Don't wear them too much, shyt, even multiply guys know that, and enjoy the feeling of healthy hips. Most powerlifters don't even know that feeling. A good hip day for them is below average to people who don't trash their hips.
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This is me for sure. But gear also thanked my hips too. How odd right? But I needed more maintenance work on my hips in gear then raw.
 
SweetLou321 said:
This is me for sure. But gear also thanked my hips too. How odd right? But I needed more maintenance work on my hips in gear then raw.
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You a lot wider in gear than raw? I seems like in gear I gotta do a bunch of belt squat holds and marches to keep that stuff right.
 
I think there's a point where your hips are supposed to go and any further is going to hurt, in my experience. When I was super wide, the carryover was excellent but I could barely torque at the top. I felt like Dave Tate.
 
herderdude said:
I think there's a point where your hips are supposed to go and any further is going to hurt, in my experience. When I was super wide, the carryover was excellent but I could barely torque at the top. I felt like Dave Tate.
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Never had this personally. I just eventually got hurt and had to switch gears.
 
SweetLou321 said:
Never had this personally. I just eventually got hurt and had to switch gears.
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I'm definitely not meant to go wide. I think I need more of a Brian Carroll type stance that isn't overly wide.
 
What I think would happen squatting wide without gear
 

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Hit some pulls today. Low volume and kinda heavy.

Work up
425x3 sumo
515x1 conventional

Box squats from Thursday had my hamstrings in a funk, so my pulls were pretty much all back, and I had a back pump by the time I even got to 425.

Strict rev hyper
70x2x12

One leg reverse hyper.
70x2x10

Leg Press
4 and a half PPSx4x10

First I went steep back angle and high on the footplate with my feet as narrow as I could get my legs around my belly, immediately into low narrow on the footplate. Then made the back angle shallow and did high narrow and then low wide. That was my 4x10

Ab Wheel
4x12

Lat Pulldowns
4x10

Facepulls
4x10

Just had to get out of the house. 515 was slower and harder than last week's 617, lol. You'll have that.
 
Upper body day

Temper
Shoulder routine
Mace 2x12 per side

X wife hamstring curls for 48 reps. Pump was nuts. I plan on ramping up to 100 reps, then adding ankle weights, then adding a mini band around my feet. Hams of the gods.

DB press (15deg incline)
25X5x25

Bamboo press
70x4x12 thumb from smooth, No pec involvement.

Banded OHP
One mini under seat+95x4x12

One arm lat pulldowns (from tall kneeling)
5X12

V handle high pulley row
5X25

Facepulls
3X12

Meadows shrugs
60#X3 sets

I got preoccupied with counting my holds and being in pain and never realized how many reps I got. It was a serious burn.

Plate front raises to overhead
45X21/35x16/25x12 and burned out.

Upper traps are fried. Upper back fried. Lats fried. Rear delts pumped. I totally neglected my triceps tho. Sad face. Squats tomorrow. Not sure what kind of SSB squats I will be doing, but rest assured I will do them up. Please remind me to start with jumps and end with sleds (weather permitting). I can't be a fat piece of shyt my whole life.
 
Make the jumps fun. Practice trying to dunk for 10 minutes, film and edit best attempts, post on here, ??????, profit

Nice session dug
 
rob112 said:
Make the jumps fun. Practice trying to dunk for 10 minutes, film and edit best attempts, post on here, ??????, profit

Nice session dug
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This is awesome. Will try soon
 
Couldn't get my hip joints to be happy last night, nor did my hamstrings want to participate. Another day.
 
I try it all the time lol. Doesnt work out for me, ever.
 
SweetLou321 said:
I just use quads and glutes. I was always under the impression the hamstrings don't play that big of a role in the squat.
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The leg curl allows me to keep my hips fully engaged as I descend rather than releasing them to go in the hole. Keeps my shins more vertical and my hips under me better. Chances are you're already doing it if you haven't discovered it with a 600 raw squat.
 
One of my gym buddies went off today. Drug tested 148 raw with wraps went 560/340/535. I wish he would've went 570 to break Ricky Dale Crain's all time American record and #2 all time instead of #4. But he did take #1 American drug tested squat pending the test which I believe 100% he will pass. And his squat and deadlift are #1 on the PLwatch best of the best. It was his first meet and he's 20.
 
herderdude said:
One of my gym buddies went off today. Drug tested 148 raw with wraps went 560/340/535. I wish he would've went 570 to break Ricky Dale Crain's all time American record and #2 all time instead of #4. But he did take #1 American drug tested squat pending the test which I believe 100% he will pass. And his squat and deadlift are #1 on the PLwatch best of the best. It was his first meet and he's 20.
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Holy crap that's awesome.
 
herderdude said:
One of my gym buddies went off today. Drug tested 148 raw with wraps went 560/340/535. I wish he would've went 570 to break Ricky Dale Crain's all time American record and #2 all time instead of #4. But he did take #1 American drug tested squat pending the test which I believe 100% he will pass. And his squat and deadlift are #1 on the PLwatch best of the best. It was his first meet and he's 20.
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Damn! Congrats to him
 
Here you go. The young man is shredded and diesel with huge teardrop quads. He does walking lunges with a 115 DB held in the goblet like twice a week. Trains Bulgarian for squat and bench to a daily technical max with a little poundages in the tank. Not only was it His first meet but he didn't bring a handler. So he's got lbs on the table. Wrapped his own knees which I think is nuts (Sean)

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herderdude said:
One of my gym buddies went off today. Drug tested 148 raw with wraps went 560/340/535. I wish he would've went 570 to break Ricky Dale Crain's all time American record and #2 all time instead of #4. But he did take #1 American drug tested squat pending the test which I believe 100% he will pass. And his squat and deadlift are #1 on the PLwatch best of the best. It was his first meet and he's 20.
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That's your gym buddy? Awesome

He live in your neck of the woods?
 
rob112 said:
That's your gym buddy? Awesome

He live in your neck of the woods?
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Yeah he's from Weirton, WV. We used to train at the same gym at the same time but he was given a hard time because whoever he or someone he was training with would go off, he would yell WOOO! He talks loud and fast and doesn't stop. I wanna take the instagram post over to the owner and be like "Remember that time you ran a world record holder out of your gym?" He still comes in to get X wifed, then drives across the river to train.

Meet was at your gym, Rob, yeah?
 
herderdude said:
Yeah he's from Weirton, WV. We used to train at the same gym at the same time but he was given a hard time because whoever he or someone he was training with would go off, he would yell WOOO! He talks loud and fast and doesn't stop. I wanna take the instagram post over to the owner and be like "Remember that time you ran a world record holder out of your gym?" He still comes in to get X wifed, then drives across the river to train.

Meet was at your gym, Rob, yeah?
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Getting pumped about a lift and yelling should be fine IMO, now if he was yelling doing a French press that'd be different lol. That guy is a super strong dude, not just for his weight. Incredible!

Yea that is the gym I belong to. Amazing gym. But the point is when I saw you say you trained with him I was surprised someone came from your next of the woods to a meet here, and then I extrapolated that! And said "maybe one day I will get a shot to train and/or compete with the dude bc maybe it isn't too far haha
 
rob112 said:
Getting pumped about a lift and yelling should be fine IMO, now if he was yelling doing a French press that'd be different lol. That guy is a super strong dude, not just for his weight. Incredible!

Yea that is the gym I belong to. Amazing gym. But the point is when I saw you say you trained with him I was surprised someone came from your next of the woods to a meet here, and then I extrapolated that! And said "maybe one day I will get a shot to train and/or compete with the dude bc maybe it isn't too far haha
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Hahahaha funny story. He was looking for meets and saw that one. Put Newtown Ohio in Google maps, saw that it was close, and signed up. Same thing caused us to take a team out to Frederick, Maryland this year.

I tell everyone in my gym repeatedly how much smarter I am than they, and they continue to prove me right time after time.
 
Lol well damn. Well I bet he is happy he took the trip bc he had a hell of a day. Last pull looked easy for him too.
 
Lower reps. I'm pretty sure I'm dumb.

Temper and set hips

Kneeling jumps
5 with a little arm swing to warm up
Barbell on back
45X2x3
65x3

Gonna work to up volume. No boxes to jump to, so kneeling jumps today. Those will get a bit of variety.

SSB squat (loose belt/sleeves)
255x12 paused comp stance
Adductor told me I was dumb.
Close stance
255X2x12
Hatfield squat
295X13

Sumo pulls (briefs and belt)

415X15 singles in 12min

Really got into a nice rhythm. SSPT work on sumo pulls will be a good thing. Should get a nice 550 raw sometime before I switch back to conventional.

Chest supported rows (bench style)
2Plates x4x12

KB swing (sumo)
106x4x15

Killer.

X wife occluded hamstring curls
56 total reps occluded, 10 reps free.

What a leg pump. That was brutal. The pace was leisurely. I will accelerate it. All reps done with speed and good technique, goal was no breakdowns in either facet. Jumps were challenging. I'll keep them in awhile.
 
Lower day

SSB box squat
Work up
315+60Chnx3 beltless
365+60Chnx3 belt
455+60chnx4x3 briefs

Deadlift (sumo briefs)
Work up feeling easy
515X1 snappy
605XF too far over the bar
605x1 two reds in a meet, possibly 3 but I finished
Take briefs off
605X1 conventional. Slow off of floor.
Edit: those last three pulls were at 9;59, 10:00, and 10:03. Sport specific conditioning?

Bumpers out to the end of the bar is like three miles of slack. I hate it. Love skinny plates. Vids in a few. Work to do tomorrow. Assistance, post squat routine, and a bit of upper.

Heading out to Lexen to see friends compete, specifically watch Crystal qualify for the XPC. Hopefully I get to hand off some benches or hand out some smacks. I'm pretty much the Gracie V of my local area. Though I once saw Swede knock a guy clear over the deadlift bar.
 
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