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

SweetLou321 said:
Who is swede and why should I care about his 5th set?
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Swede is 290 with abs and benched 512(?) this year at RUM a few months after emergency spinal surgery. He's a very prolific coach whose girlfriend totaled like 1145 or 1185 raw wraps at 181 at the women's pro am and has about 25 competing members of his gym. He is a technique overlord to the max. That's 80% of their work sets, technique practice. His system is focused on submax, technique, hypertrophy in assistance, and an AMRAP on the 5th set. His GF trains with 365 most weeks on the deadlift and pulled 485 at the pro am like she was lifting on the moon.

That's all I've gathered thus far from seeing him on Facebook and the EFS videos. I even met him last year but didn't know it was him. He's got crazy density and graininess in his muscle. I honestly didn't know if he was a bodybuilder helping a gym bro or what.
 
herderdude said:
Swede is 290 with abs and benched 512(?) this year at RUM a few months after emergency spinal surgery. He's a very prolific coach whose girlfriend totaled like 1145 or 1185 raw wraps at 181 at the women's pro am and has about 25 competing members of his gym. He is a technique overlord to the max. That's 80% of their work sets, technique practice. His system is focused on submax, technique, hypertrophy in assistance, and an AMRAP on the 5th set. His GF trains with 365 most weeks on the deadlift and pulled 485 at the pro am like she was lifting on the moon.

That's all I've gathered thus far from seeing him on Facebook and the EFS videos. I even met him last year but didn't know it was him. He's got crazy density and graininess in his muscle. I honestly didn't know if he was a bodybuilder helping a gym bro or what.
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Thanks. I'll pass on him. Sounds gimmicky to me.
 
herderdude said:
Swede is 290 with abs and benched 512(?) this year at RUM a few months after emergency spinal surgery. He's a very prolific coach whose girlfriend totaled like 1145 or 1185 raw wraps at 181 at the women's pro am and has about 25 competing members of his gym. He is a technique overlord to the max. That's 80% of their work sets, technique practice. His system is focused on submax, technique, hypertrophy in assistance, and an AMRAP on the 5th set. His GF trains with 365 most weeks on the deadlift and pulled 485 at the pro am like she was lifting on the moon.

That's all I've gathered thus far from seeing him on Facebook and the EFS videos. I even met him last year but didn't know it was him. He's got crazy density and graininess in his muscle. I honestly didn't know if he was a bodybuilder helping a gym bro or what.
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You know he's won National level bodybuilding shows right? Google some pics - he was very good at that too, he was just also really good at 500lb benches it turned out lol. But that kind of genetics is gonna serve him well in this sport.
 
That reminds me; my first meet Paul Carter was there coaching this sexy blonde. I didn't know who he was at the time but he was the most intimidating man I'd ever seen vaping lol. He was in a huge Punisher tee and giant jeans and still looked big AF. He actually yelled C'mon Kid! at my last pull as I hitched it to *******. 3 reds, but I heard him and it was the first time I'd ever locked out 567 lol
 
SweetLou321 said:
Thanks. I'll pass on him. Sounds gimmicky to me.
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I think his trainees benefit from his technique coaching a lot, But the system is pretty close to Donnie's. Doubles on up then let it loose.
 
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Then three minutes later:

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Speaking of Donnie, been watching those videos of duffin getting x-wifed and you can see him rolling around in pain. Makes me wonder what I'd be screaming lol

And nice pulling!
 
liftandswim said:
Speaking of Donnie, been watching those videos of duffin getting x-wifed and you can see him rolling around in pain. Makes me wonder what I'd be screaming lol

And nice pulling!
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Thanks! It depends on how tight you are and whatnot honestly. We have a 49 year old who can't lock one of his elbows and he makes faces that actually make me feel bad for him. But like I tell the young guys in the crew, he has knots older than you are. His first 500# bench was in a Frantz single poly, aka 1989 gear tech aka raw
 
Some beastly yankin tonight!

My right hip wants to lag like your left did. I don't know if it's a bar positioning/technique/or muscle firing issue. It tends to happen the wider I go. If you could have gotten that left side to lock at the same time, you would have been money dude.
 
Sean1332 said:
Some beastly yankin tonight!

My right hip wants to lag like your left did. I don't know if it's a bar positioning/technique/or muscle firing issue. It tends to happen the wider I go. If you could have gotten that left side to lock at the same time, you would have been money dude.
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Damn, didn't even notice that. That hip lacks some internal rotation compared to the right. I pushed my width out a little because I could get my knees that wide without load. Perhaps it was too wide. I always pull with my toes ducked way out, I don't have a lot of torque at the top. Dunno what to do about that, can't break the floor with normal foot angle. Edit: just saw what you saw. That was pretty dramatic, dang.
 
Not really a short solution here but if the hams and glutes get stronger you'll be able to afford slowly angling the toes more forward. That's kind of where I'm at anyway.

Also that conventional pull was dope! Nice job; idk how you did it all back to back.
 
Hyde said:
Not really a short solution here but if the hams and glutes get stronger you'll be able to afford slowly angling the toes more forward. That's kind of where I'm at anyway.

Also that conventional pull was dope! Nice job; idk how you did it all back to back.
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Yeah and I'm not mobile enough in the hips to keep in good position at the bottom with a toe position that provides torque. I noticed it most with horribly unsteady gear squats with a really wide stance. Like Dave Tate bad. I do plan on focusing on glutes and hamstrings so I can put some weight on my deadlift. Not sure where to attack on squats except to build better upper and lower back and probably abs to be more upright. With those overkills cranked to the max, all I have to do is not fold and I will come up.
 
Super fast pull, that second one. Hell ya on the EMOM singles. lol
 
Your feet are to ducked out. You are loosing balance at the top. You also didn't finish your leg drive before trying to push your hips through. Since one hip lags you got caught hitching. I always look my knees when the bar passes then lock my hips.
 
I would say it's entirely balance like Lou pointed out.

Too wide a base or too much external rotation provides great pop off the floor but also a less stable base. If that bar path is too far forward, that's exactly what happens to me.
 
herderdude said:
Yeah and I'm not mobile enough in the hips to keep in good position at the bottom with a toe position that provides torque. I noticed it most with horribly unsteady gear squats with a really wide stance. Like Dave Tate bad. I do plan on focusing on glutes and hamstrings so I can put some weight on my deadlift. Not sure where to attack on squats except to build better upper and lower back and probably abs to be more upright. With those overkills cranked to the max, all I have to do is not fold and I will come up.
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I got 20lbs on my comp squat this go around and all I did was box squats, tons of volume good mornings, core work and more good mornings. When I came forward I just Goggins'd it like a boss lol. I didn't fix the issue but I got strong(er) enough to deal w it.
 
Meet went great. Crystal totaled 960 and nabbed four PRs. 8/9 on the day, pulled a Jonathan Byrd on her last deadlift. It was ungodly hot, if we could've kept her cooled off and timed warmups better she would have had a better chance at her 450 deadlift. There's always next time. For the first time she doesn't have to rehab after the meet, So I expect another great jump on her total again at the Arnold.
 
Brian said It was God awful hot down there. He said that there was a woman running around in just a bra lol

Gratz to her
 
What's a Jonathan Byrd?
 
Duramaxhd said:
Brian said It was God awful hot down there. He said that there was a woman running around in just a bra lol

Gratz to her
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Yeah, there were a lot of women in just bras by the end, but The Kraken (Steph Tomlinson) had her shirt off by 10am. I sweated thru my shirt around the same time but being the 27th leanest person there I kept my shirt until noon.
 
Hit some upper work today.

Mace Swings
2X10 each way

Single arm mace swings
2x10

Shoulder routine
Hangs

Bench
85x5x15

DB decline press
30X3x25

Facepulls
5X15

OHP
135X3x10

TRX upper back row
4X12

And that's about it. Felt good. I'll do more triceps emphasis later in the week and possibly some bamboo bar stuff again.
 
I'm gonna try and train at EPC with Randoja and Chris Duffin, jelly? Hoping he'll x-wife me...
 
Lower

Front squat (very wide stance to 12" box)
275X5x5

Those were exactly as fun as they seem on paper.

Box deadlift (calves on box)
335X3x3
Now, Third deadlift was done how I normally would.
405X2x3

Interesting movement. Seemed to cause me to drive into tightness rather than away from it like I tend to do at times. I'll keep playing with these.

Short day, tried to work hard and fast. Did about a gazillion mace swings up to the 15# mace for one arm swings thinking I might want to put the bar on my back.
 
liftandswim said:
I've yet to try wide stance front squats. I imagine it's even harder to stay upright.

Nice session, dude.
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Really hits the hips hard. I was shown them down south. " Do front squats after your heavy stuff" they said. Then my front squats were torn to nothing and build back up. Wide, sat back, everything. The fronts in your comp stance is really beneficial for wrapped squatters IMO. Teaches you to stay tall to better control big weight and also has similar knee action to a guy driving his knees into the wrap to get the most out of them. Normally I would do them comfortably wide, but I was just jerking around in the gym today.

Hauled and stacked about 4 cord of wood today as well, my back will undoubtedly be sore as hell for tomorrow's collection of wood.
 
Should mention I switched my grip on pulls yesterday. My left bicep feels violated lol.
 
Hit up some upper today

Mace Work
30 swings with 15#
15 one arm swings with 5#

Bench
Barx3x15
135X5
185X1 woo!

Bamboo bar
34X1min static hold at chest
34X3x15
34x1min static hold at midrange

TRX upper back row
3X12

Vogelpohl row
100 reps

Rolling tri/Tate
35x4X12/5

Pushdowns
100 reps

Prowler
7 runs in 25min
3 high handles
1 low handles
2 walking forward like a sled
1 sled walk backwards

Working up to 10-15 runs and hopefully knocking that down to 15-20min. Not well conditioned for the prowler atm. What's a good top end number of runs to shoot for?

Run is not the word you might use, I always go at a brisk walk with the prowler, not trying to use much momentum or jar my heavy self.
 
A little lower yesterday

Wide box squat (12" box)
365+60chn x3x5

Beltless sumo deadlift
335x5x3

Box deadlift
335X5 singles

Lots of work. I did a ton of warm-up sets on squats too, all with reps. I'm getting better at keeping my positioning in deep hip flexion in my Chucks. I felt that spring action Sean talks about.
 
Benched yesterday and did a little assistance.

Bench
225x5x2
Gonna be sticking around here awhile... :(

Pull ups
BW x8,5,5,4

High pulley rows
4x15

Swiss bar OHP
145X3x12
185x6

Done. No pain in the pec today, just got a give it more time. Like a month or two.
 
rob112 said:
Injuries suck balls man. Just keep heeling up ma man!
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capo180 said:
Good to hear that you had no pain in the pec dude. Hang in there.
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Thanks, guys. Just have to remain patient and let it get correct on its own time.

Savage lower body day

Temper, hang upside down and upper back floss with X wife in lap

Jumps
Off 12" box with 25# plate in hand.
4X4

Hi bar pause squat
Work up
315x6 3sec pause
405x2 shytty
385x2x4

Front squat
315x2x5

Sumo tandem deadlifts
385x8x1

Walking lunge/deadlift style leg press
135x2x9 each leg/2.5ppsx2x20

Deadlift style leg press is with a steep (or bent over) back incline and feet close together and low on pad wearing Chucks. This is opposed to squat style where the back incline is shallow and feet are wide on pad in Oly shoes. One set of lunges was long strides, second set was short stride since my hammies were pissed off.

Sled
235X6 passes (2 lowest handles, 2 lower handles, 2 posts)
70x2 passes lowest handles

This was a tough one. We kept the pace up as best we could with four people. Calves and posterior chain will be very sore tomorrow. Tomorrow will be post squat and fluffy assistance for lower body. GHR, light hacks, leg ext, light BSS, whatever tickles my fancy. Had to spend a little time working on my back today from ripping up carpet and installing flooring all day. Will have to continue this as flooring job will be for the next 3-4 days.
 
liftandswim said:
Lots of good work! I like the ideas I can steal from this log. Like the deadlift style leg press
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I know Brandon Tunquist likes them and he knows how to get people strong. I like to apply my assistance for the day It falls on. Like on bench day all of my upper back work is done with retracted and depressed scapulae the entire set. On deadlifts, I protract and retract my scaps. And other such nonsense.

I never leg press heavy, either. Maybe 4-5 PPS max. I was taught early on that leg press is for 15-50 deep reps by a guy with 30" legs on a bodybuilding stage.
 
Nice work herder. That's pretty much how I always do my leg press. Narrow footing and high angle back rest. Hits my quads more than my hips that way.
 
Full blown recovery day today. Post squat, tempered my whole body including my feet, mace swings, and I am still extremely sore throughout my lower body.
 
SweetLou321 said:
You happen to pick up any si joint tips from Donny ever?
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I haven't. My SI is always fine. Some things I can think of: butt walks, Hanging upside down from bands and doing the routine he does, flossing the upper back with bands and laying a couple plates in your lap, and lastly but perhaps most effectively, setting the hips.
 
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