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

Speed bench today!

Shoulder routine
Temper back
Temper pec with kettlebell

Bench against short minis
Work up
135X3x3
Add reactive
165X7x3

Used four grips. Half a thumb from smooth, thumb from smooth, long thumb from smooth, and pinky on ring. No pain, not discomfort, no nothing. Felt awesome.

Bamboo bar static holds
55#X3x1minute
One hold inch off chest, one hold in the midrange, one at lock out.

Swiss bar OHP
155X3x8
175X6

JM Press (strict)
145X4x8

Pushdowns
4X25

Facepulls
5X15

High pulley rows
4X12

Vogelpohl rows
5x12

Hammer Curls
3X12

Farmers walk into tire flips
100 per hand x100 feet/2 flips with 500# tire x4

Med ball throws
High backwards over my head.
40#X8 throws
20#X10 throws
10#x12 throws

Meant to do those at the beginning, but we got them in anyway. It was good. I just threw them to my brother and he threw them back. The whole session was awesome. Good volume, everything felt good, little conditioning.
 
Heavy squat night

Work up
405X1 belt/sleeves
475x1 felonies
545X nah. Didn't feel good unracking.
Add briefs, Drop wraps, add 12" box and small foam pad
315+Blues x3
365+bluesx3
405+Bluesx3

Had a good groove all day, even when I changed styles midway through. I box squatted with a low bar and I've never hit them better. Managed to be incredibly upright and vertical shin for the bar placement, and 405 moved like an empty bar. I do need to get the briefs taken in at some point.

Low pin high box Anderson squat (briefs but no belt)
225+Bluesx12x1
Tough

Pin suspended good mornings
135+Bluesx3x8

Today was wreck your lower back and core day. Mission accomplished. Was way too sore to keep hammering volume and athletic things, but I did get some quality work in anyway.
 
Little easy volume bench followed up by lots of assistance

Mace swings
Temper the ever loving hell out of my upper back.
Temper pecs w 40# kettlebell

Bench (all sets slingshot)
205+40chainx5x5

Tricep hell (CGBP for 5 reps off of chest then 1,2,3,4,5 boards)
135+140 chain. Made it through about 18 reps out of 30
95+60chainx30

Timed DB press (triceps emphasis, though can't fully take pecs out of movement)
45x1min
40X45sec
35X30sec

Better than I thought I'd do. My best is 70x45sx4, So I've got work to do. Got a chest pump on accident, we'll see how that feels tomorrow.

Lateral raises
Run the rack (5 reps per weight, going up then back down)
15,17.5,20,22.5
10,15,17.5,20
Great pump move

Rear delt destroyer

McGill pull ups
BWx12 doubles

Band Pushdowns
Light x4x35

One arm lat pulldown (tall kneeling, facing at a right angle to the pulley)
2X15 light
2X10 heavy
I love how you can change the weight and have two completely different feels to one exercise.

More mace swings

Incline Curls
3x10

And that's enough of that. Good bro pump day.
 
I also really like the kneeling lat pulls with the cable stations. Great stretch then contraction. Gonna steal your lateral raise rack running shenanigans
 
jswain34 said:
I also really like the kneeling lat pulls with the cable stations. Great stretch then contraction. Gonna steal your lateral raise rack running shenanigans
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It hits this one spot to perfection on my shoulder blade that always hurts. It must be weak because I mash it until I cry daily and it still always hurts. I stole the move off of the resident 800lb bencher, though he pulls up a chair lol.

Rack runs were a staple in my formative training years. I've always trained delts well, and always had them. They're not to be done weekly and expect your next OHP session after doing them to suck, but they make you look Swole as hell in two minutes flat from that great pump.
 
You running half way up the rack? I'm having a hard time picturing a lateral raise, unless it starts as a raise and moves to a rear delt movement?
 
RegisterJr said:
You running half way up the rack? I'm having a hard time picturing a lateral raise, unless it starts as a raise and moves to a rear delt movement?
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It's like flapping your arms like a set of wings bro. Works the outside part of the delt.

But nice work herder. I agree on the shoulder work, it's important to build that muscle base there and keep em healthy.
 
RegisterJr said:
You running half way up the rack? I'm having a hard time picturing a lateral raise, unless it starts as a raise and moves to a rear delt movement?
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Regular side raise. Flex magazine always called them lateral raises and that's where I got my start.
 
Lower

SSB
225+160 chain x2x5
Tried 245+200 chain, but it hurt to push up on the handles. So switch.

Hi bar narrow stance beltless
315X2x6
365X7 hard set

1" deficit deadlifts beltless
Two pauses
295X3x3
One pause
385X2x3

Took forever to iron out my lower back before training, then realized I forgot my belt. Might keep doing beltless. On the fence about it.
 
herderdude said:
Lower

SSB
225+160 chain x2x5
Tried 245+200 chain, but it hurt to push up on the handles. So switch.

Hi bar narrow stance beltless
315X2x6
365X7 hard set

1" deficit deadlifts beltless
Two pauses
295X3x3
One pause
385X2x3

Took forever to iron out my lower back before training, then realized I forgot my belt. Might keep doing beltless. On the fence about it.
Click to expand...

I like beltless except I suck at using my core without something to push against so I had to opt out of it.
 
If you like it go beltless as long as you can. I can often get 2-5 weeks of work in before a tweak or the heavier urge gets too much to resist, but it's a great time to force some form and core development while keeping some weight off the bar. Intensity can be higher w less weight and you're forced to lift better technique or crumple.
When the belt goes back on you feel like you went on blast lol
 
I hear you guys, but I've got three people in the crew who suffered hernias this year in and around beltless cycles, and Donnie rants about it too. I put my belt on for 455-475+ and I like where I'm at.
 
All I know is I blew my back out with a belt on (full disclosure: it was an injury I had already that I reinjured) and getting back to training beltless and really learning to get tight without a belt helped my back hurt less.
 
herderdude said:
I hear you guys, but I've got three people in the crew who suffered hernias this year in and around beltless cycles, and Donnie rants about it too. I put my belt on for 455-475+ and I like where I'm at.
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Yeah, screw that belt-less pulling.

jimbuick said:
All I know is I blew my back out with a belt on (full disclosure: it was an injury I had already that I reinjured) and getting back to training beltless and really learning to get tight without a belt helped my back hurt less.
Click to expand...

We knew you were feeble.
 
RegisterJr said:
Yeah, screw that belt-less pulling.
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I'm more afraid of squatting without a belt tbh. But man, I lose a lot when I pull without a belt. Best beltless pull is 100# less than my best. Probably would only be 70-80 if I went balls out, But still...
 
I've been doing beltless for a few months now and like u said all my lifts a considerably less without it now I wonder if I've been short changing myself
 
Duramaxhd said:
I've been doing beltless for a few months now and like u said all my lifts a considerably less without it now I wonder if I've been short changing myself
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I don't think it will in your case. You train heavy as all hell on the weekends. That keeps your CNS primed.

It could be that training without a belt keeps the weight low enough during the week that you don't overtax your system from all the work you do. You're training intelligently and making gains. Don't ever second guess whenever those things are happening.

EDIT: not to mention Dmax that when I spend a little time at 70% without my belt, my pull seems to benefit. With my belt, weights pop off the floor on their own. Without, I have to create more tightness and exert some effort to get it moving. A different stimulus. Closer to a meet, I wear my belt much more often, naturally.
 
I don't really see a point to squat or pull heavy without a belt. Idk. When I incorporate belt-less work it's always in the 60-75% range.
 
Upper

Super D routine
Mace swings 3x10 each way

Bench to foam and with 60# chain

135X3
185X3
205X3
225x3
Remove foam
255X3
Add slingshot
255X3
275x3

Didn't realize that there were 60# chain. Thought there was only 40. The 255 naked set was scary. Didn't really trust my pec, but everything was cake. So I pushed OHP.

Seated Axle Press
115x15
165X12
205x8
225X3 RPE 9
165X9 on an AMRAP RPE 9

Tall kneeling rope cable French Press
3X12

McGill pull ups
12 total

One arm pull down
3X8 heavier

Straight bar facepull
2X15 slow and controlled
3X30 pumping blood into rear delt and lower to mid trap

Light band Pushdowns
4X12

Mace finisher
15X2x10 each way

Pump was huge today. I gorged all weekend, big wedding down in eastern WV. They roasted a hog and a deer and had all the mountain country side dishes you could ask for. Gained 6lbs on the weekend and it helped today. Felt really good today, I've got to keep pushing the OHP like I should have been doing all along. And take longer than I think I need on bench. Gotta keep the chain weight high and the bar weight low and progressing at a snail's pace. More partial ROM stuff as well. Happy with the progress, just have to keep myself in check.
 
liftandswim said:
I don't really see a point to squat or pull heavy without a belt. Idk. When I incorporate belt-less work it's always in the 60-75% range.
Click to expand...

For sure. We all used to know our beltless 1RMs, and I've hit a few grinders with 455-485 on beltless squats. No more for me.
 
I normally add a belt at 315 for squats and deads. If things are feeling kinda sketchy that day, I'll add it in on 225. Better safe than sorry imo.
 
Inarius said:
I normally add a belt at 315 for squats and deads. If things are feeling kinda sketchy that day, I'll add it in on 225. Better safe than sorry imo.
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315 is pretty much my limit too. Also, whether DLs or squats, I find I need a couple lighter sets with the belt to get used to it.
 
jimbuick said:
Also, I hear there are no weightlifting belts in the jungle. So might want to factor that in.
Click to expand...

I died

My best squat w belt and sleeves is 500 in comp. I know I can hit 405, basically 80% of comp max, totally raw any day of the week w no psyche up. I usually keep my belt off thru 405 on warmups, or until I hit topset weight. An AMRAP at 375 for example would still get the belt.
My trunk is also incredibly thick now; it looks totally different from just 2 years ago. Someone not used to as much naked lifting would want to be more cautious coming up on heavier % of 1RM certainly.
I'm a mentally weak lifter and keeping the belt in reserve for the real work goes a long way with my confidence. It makes a profound difference.
 
Yeah, that no weight classes in the jungle BS reminds me of the argument for squat everyday programs. If someone kidnapped your family and you had 100 days to add 50lbs to your squat blah blah blah
 
Dam heavy over head work there man. Usually belt up for anything over 75-80ish percent. I also don't squat 600 lbs so there's that too...
 
Been beltless for half a year.

Ya part of it is I am too lazy to bring it back in....
 
I think my belt makes me look fat so I just try to keep my facial hair game strong. That's training boys.
 
Lower day

Temper and wrap ankles

High bar close(r) stance
Work up
365x1 3s pause below parallel. That one sucked.
Low bar
405X4 tough
Back to high bar
385X2x4
385X7
365X7

Conventional deadlift
405X4x3
475X1
Add belt
525X1

Starting to settle in on volume in the squats. First set with 385 was brutal. Couldn't find it. Found it immediately after that. One more week of pushing and then it's on to the next variation. Left me a little drained for pulls (at least I hope). Tomorrow is recovery day. I appear to be eight pounds lighter after my training than I was yesterday before my training. Seems I need to water up.
 
Duramaxhd said:
Good work! Belt or no belt on squats?
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Wouldn't you like to know!? Hah. Belt for everything but the 365 pause. My back hurt Thursday. I'm blaming my no belt escapades
 
herderdude said:
Wouldn't you like to know!? Hah. Belt for everything but the 365 pause. My back hurt Thursday. I'm blaming my no belt escapades
Click to expand...

There's truly a significant chance. Both because people don't realize how much they have to dial back without it and how much more work the low back is gonna get without the core working as hard. If you're sore it's not recovered yet and better safe than sorry.
 
You training in that hot shed again!? Haha nice work ma man. I personally like the belt less stuff, but don't think it is worth testing too hard bc like what is the upside? Ya hurd? Very solid session la dude
 
rob112 said:
You training in that hot shed again!? Haha nice work ma man. I personally like the belt less stuff, but don't think it is worth testing too hard bc like what is the upside? Ya hurd? Very solid session la dude
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He lives in Pennsylvania, it ain't that hot.
 
Come down to Houston and train one day in the shed with me, then we'll see how hot you think it is where you live.
 

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Hyde said:
There's truly a significant chance. Both because people don't realize how much they have to dial back without it and how much more work the low back is gonna get without the core working as hard. If you're sore it's not recovered yet and better safe than sorry.
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It's not worth it to me. I know a lot of powerlifters wear their pain between sessions like a badge of honor, but I'm not one of them. There's no hope of longevity if there's chronic pain.

As far as waiting until stuff is recovered, that's 100% for the birds. The only place that applies is a legit injury. If I didn't dive headfirst into nagging stuff and trained around it or waited for it to get better, my log would be sparse. I have an ex wife, and I know how to use it. Most of my really good days in the gym come when I limped in or couldn't get my arm above my head before my warm-up. That's why it's so important to know what I know and do what I do.
rob112 said:
You training in that hot shed again!? Haha nice work ma man. I personally like the belt less stuff, but don't think it is worth testing too hard bc like what is the upside? Ya hurd? Very solid session la dude
Click to expand...
Thanks Robeerto! I'm in the gym full time Now, bent the hell out of my shed bar doing rack pulls some time ago.
jimbuick said:
He lives in Pennsylvania, it ain't that hot.
Click to expand...

Having trained in front of a fan after a 12hr work day in South Carolina in August, I have to side with Jim. I've never had to tap out from heat in a wrestling room or in PA, but I have down south.
 
Lower recovery and upper

Lower recovery routine was light except for abduction which was with monster mini instead of mini. Tempered and hung both ways. Jumpstretch lower routine also.

Super D band shoulder routine
Mace swings

Floor Press
185X7x5 some reactive slingshot in there
275x5 reactive
275X3 raw

More mace swings

Log press
185X2x6
235X1 hard to clean
185X2x1

Cable high row
3X15

Incline Curls
4X8 pump was intense by rep 8 on each set.

Lining up my upper days with Saturday AM bench crew. Maddog, lots of chains, and foam. Not heavy, but I'll feel more weight.
 
How do you like that shoulder mace? I was thinking of getting one to strengthen my shoulder some. My left has always been iffy on throwing punches.

#gettingold
 
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