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

justanotherj said:
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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Speaking for myself, I LOVE it.
 
justanotherj said:
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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I love it. Gets me prepped, ingrains good rhythm in the shoulder musculature, gets some blood in the area, and the weight stretches you out. I've been enjoying them. Makes me feel better.
 
Heavy equipped squats

Got a day off, so I went to a gym about 40min away instead of my usual to use the mono.

Work up
465X1 belt only
505x1 briefs
575x1 briefs
635x1 briefs and wraps

Nothing too crazy difficult, but yet Not easy peasy. Good stuff. Much easier on a mono and a squat bar than my previous set up. Might be my heaviest straight weight squat to date. RPE 9.5

Cambered bar GMs
265X4x7

Good movement. Love the big cambered bar.

Wrasslin 20min

Best cardio ever. They have mats at this gym, that's worth the drive. Had to show the baby brother who's bad, though he doubled his lifetime takedowns on me today. Playing tennis in about 15min too. I'm better at racquetball, but I could beat any of you clowns at tennis.
 
jimbuick said:
Lolz, Sean squats that raaaaawwww.

Also, guarantee I beat you at tennis.
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He has yet to! And if you can consistently serve overhand, then yes. You can beat me for now.
 
herderdude said:
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.
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So what are you saying? That you're going to stay away from the beltless work cuz you're scared of injury or you're going to do it because you can't let nagging pain stop you? Idc what you do man, but I don't understand saying that it's not worth it and then go on talking about how being busted up is fine.

All I said what I think it can be valuable, or at least effective, for short periods, provided you don't kill your back doing something stupid that's not worth it. If it came off as anything else, forget it.
 
I was ping pong champ in my high school gym class...my athletic career sucks lol

Awesome squatting today dude. I still have my single ply that one day after my hypertrophy blocks I may wanna mess with. I am impress how you go in and out of this seamlessly and make gainz bro
 
Hyde said:
So what are you saying? That you're going to stay away from the beltless work cuz you're scared of injury or you're going to do it because you can't let nagging pain stop you? Idc what you do man, but I don't understand saying that it's not worth it and then go on talking about how being busted up is fine.

All I said what I think it can be valuable, or at least effective, for short periods, provided you don't kill your back doing something stupid that's not worth it. If it came off as anything else, forget it.
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I believe he's saying its not worth the risk of being hurt between sessions. But you are never fully recovered and sometimes you have to train through certain things you can loosen up or fix in the moment.
 
SweetLou321 said:
I believe he's saying its not worth the risk of being hurt between sessions. But you are never fully recovered and sometimes you have to train through certain things you can loosen up or fix in the moment.
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I just gotta stress from my monumental set back is if it is something that is getting worse don't push it bc it can really get depressing really fast.
 
SweetLou321 said:
I believe he's saying its not worth the risk of being hurt between sessions. But you are never fully recovered and sometimes you have to train through certain things you can loosen up or fix in the moment.
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That's not how he sounded at all to me. And obviously you're not going to be fully recovered ever while training routinely, as that's the point of deloading to peak and heal up for comp, but we were talking about nagging back issues I thought. Again, this has gotten turned way around unnecessarily into idk wtf people are talking about. Forget I ever tried to help.
 
Hyde said:
So what are you saying? That you're going to stay away from the beltless work cuz you're scared of injury or you're going to do it because you can't let nagging pain stop you? Idc what you do man, but I don't understand saying that it's not worth it and then go on talking about how being busted up is fine.

All I said what I think it can be valuable, or at least effective, for short periods, provided you don't kill your back doing something stupid that's not worth it. If it came off as anything else, forget it.
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I certainly can't ague that it wouldn't be valuable or effective. And I did play both sides of the coin there. You know how some pain is like "Okay, this is going to hurt, But I can push." And other times you just know today is not your day.

The stuff that bothers me is when it affects me significantly out of the gym. I haven't had that happen often since I got my recovery in line. But the beltless stuff made me feel that way for a day.

I'm sure I would adapt in a short period of time and be fine. But it doesn't line up with my priorities in and out of the gym, So I'm scrapping it. I made it seem like everybody should do it my way, but really it's only my way. Everyone has their own training philosophies and things they need to work on. Optimal is slightly different for everyone. Whatever the individual identifies as a priority and the optimal way to get there, I just have my ways and I know what they've done for me.
 
rob112 said:
I was ping pong champ in my high school gym class...my athletic career sucks lol

Awesome squatting today dude. I still have my single ply that one day after my hypertrophy blocks I may wanna mess with. I am impress how you go in and out of this seamlessly and make gainz bro
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Thanks Rob. I haven't been perfect in any of the squatting I've done these past few weeks. If I spent a few weeks at a time on each variation I could have more pounds in each. At this point I'm just going in and working hard and trying to get out of my comfort zone. Sometimes I get to do some really cool things. Most days I just punch the clock, and after enough of that I have been fortunate enough to put it all together on meet days these last few years.
 
Bench day

Work up
275x2 raw
295+chainx5
315+more chainx3
285+big chainx5
245X10
225X8

JM
135X6 hard way
185X6 medium way
225x5 easy way

Axle OHP
115X8
185X4
135X12

Lat Pulldowns 4x12

Rev band rack rows
100 total

Rolling tri 5x12

Lateral raises

Rear delt destroyer

Band Pushdowns x100

Heavy chain was probably about 80-90# it felt heavy as hell at the top on my 315 set. Felt much better on the way back down. Blew up the rest of the session, felt good. Was told I look less fat by a couple guys today, I'll take it.
 
Just over here tryna get jacked.
 

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The JM easy-hard... What's that?
 
RegisterJr said:
The JM easy-hard... What's that?
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Pretty much what Jim said. It depends on where I bring it to on my body.

First one I went straight down to my collarbone, and then let it drift back over my eyes before pressing It up. Mid was bringing it to my chin, easy was bringing it to just below my collarbone. They all work, and they all create a slightly different stimulus.
 
herderdude said:
Pretty much what Jim said. It depends on where I bring it to on my body.

First one I went straight down to my collarbone, and then let it drift back over my eyes before pressing It up. Mid was bringing it to my chin, easy was bringing it to just below my collarbone. They all work, and they all create a slightly different stimulus.
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That's exactly what I envisioned when I read it lol. JM said the westside guys started calling them that when they worked so well for him but Blakely always just called it 'tricep work'.

Looks like you're recovering really well; moving some great weight!
 
Monster pressing man, I always did JMs the hard way I guess, and can never put any weight on the bar. I'll experiment the other ways.
 
capo180 said:
Monster pressing man, I always did JMs the hard way I guess, and can never put any weight on the bar. I'll experiment the other ways.
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Yeah I feel the same. I think I should start using the really small plates (which I hate) to see how I'm progressing before I switch away. Its good to keep a bunch of JM variations in the toolbox so you can rotate them in and out.
 
Speed bench

205+60Chain x8x3
275X2x1
315X1

Reactive for half the speed sets. Still not trusting my pec, made 315 slow. 275s were both explosive. Just need more confidence under the weight.

Earthquake skullcrushers to CGBP
50X2x10/10
84X6/8

That blows the tris up.

KB rows
100X2x15

The KB gives a better contraction, making these harder. I like em.

Renegade rows
44x2x15

Hard on the core and the lats

High pulley row
Heavy x4x12

Arnold presses
55X4x12

Curls.

Good pump. Should have done heavy OHP, but oh well. Happy with how productive my upper sessions have been. Making slow, steady progress back.
 
Earthquake SC?
 
Ah, like a wobble bench.
 
Lower

Box squat
455X2x2 briefs

Beltless sumo
385X12x1 in 4 minutes

Back and hammy bothered me from roofing this week. Hammy during the lifts, back before and after. Need to up my rehab game and take a week of lighter loading. This back thing has been off and on for a little while. My tempering, stretching, and prep has been lax of late. That ends tonight.
 
Dude, idk how you do it with construction/roofing work. My lower back is sore when I pick a few weeds an take out the trash. Props.
 
liftandswim said:
Dude, idk how you do it with construction/roofing work. My lower back is sore when I pick a few weeds an take out the trash. Props.
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Lol, I've tweaked my back picking up 20lb boxes on the job. Now I set up, brace, and hinge for everything. Some days I just have to take off.

I hurt my back badly a few years ago from trying to squat the day I ripped shingles off of a roof, so I learned my lesson and built my capacity the hard way. Some days I come in and do lower body after loading, hauling, and stacking multiple cord of firewood. It all depends.

The one thing I can never do is squat well at the Compound the day after I spend 12hrs in the truck getting there.
 
Here's the squats. Thought about going heavier but didn't feel like it today. Set before I used a lower box and I thought my head would explode.

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Back feels way better today. Spent maybe 5 minutes under the x wife in the bad spot. Not sure about the hamstring. Don't care to find out unless it's under an x wife or doing post squat stuff.
 
One of the better pullers at my gym was saying he thinks he has a hookup on an X-wife from a guy who had to buy the material to make 2 and now has a spare piece he doesn't need. I'm not holding my breath but I'm gonna bother him about it til it shows up or he says it ain't happening lol
 
Hyde said:
One of the better pullers at my gym was saying he thinks he has a hookup on an X-wife from a guy who had to buy the material to make 2 and now has a spare piece he doesn't need. I'm not holding my breath but I'm gonna bother him about it til it shows up or he says it ain't happening lol
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Yeah! You need to be a pain in the ass until this dude comes through. You'll love it.
 
Hyde said:
One of the better pullers at my gym was saying he thinks he has a hookup on an X-wife from a guy who had to buy the material to make 2 and now has a spare piece he doesn't need. I'm not holding my breath but I'm gonna bother him about it til it shows up or he says it ain't happening lol
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What is the material needed to make one?
 
RegisterJr said:
A 2" in diameter is heavy enough?
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It's nice to have different diameters to hit different places. If you have two inch diameter, you just get someone to lean on it pretty good. But the x wife is 5" x 24"
 
Bench day

Work up
275 reactive
315x5 Maddog and foam
345x5 same
365X5 same
315X10 Maddog full range
225X2x12 raw full range

JM Press
225X2x6 easy
155X3 hard

DB press
45x3x25

Pull ups
6x4

Vogelpohl rows
3X15

Lateral raises

Curls

Good day. Still feeling good. Middle brother doubled 5# over his previous 1RM. Buddy hit his first 275 raw bench and 260 for a double, the most he's ever prepped in his whole life, though in high school he hit 255x5. We'll get him built up to a 300# raw bench before Halloween if not before October.

Edit: then ate, then played tennis for an hour and a half.
 
You're welcome to get my raw bench up to 300 by October...
 
RegisterJr said:
You're welcome to get my raw bench up to 300 by October...
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If I programmed for you and coached your technique I could do that easily. No doubt in my mind.

I've gotten three members of my crew up over 315 from high 2s just from making programming suggestions, picking their weights on heavy day, and technical coaching.

I'm the technique and attempt selection guy on the crew, trusted by 200# benchers as well as a 455x2 raw bencher and a 545 master's single ply bencher. Helped a buddy today bench 335 off of a 1 board in my shirt when his best raw bench is 225, which I brought him up to from 175.
 
Where were you in the 2 years it took me to get from 275 gym bench to a 300lb comp bench? Lol I will say I'm getting better faster now that I have more experience.
 
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