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

Shirt day early due to wedding

Had a different handoff guy, it really revealed some bad habits.

Warm up (extensive)

Work up
365 reactive blown up
Straight to shirt
425 float first second sheared. Thank God my bench has face savers.
455 float threw into rack
475 touch crushed

Band Pushdowns
3X30

French Press
3X12

Curls

Rear delts

Facepulls

Low cable row

Done.

Assistance was just fluff and buff. Needed a little backoff day. Wasn't receiving the handoff locked out, wasn't on my traps, leg drive was just okay. I diagnosed these things and got 475. It was quite a tough touch. If I come in any heavier than I am right now, I will not be able to open that light. Could not believe how much wearing a belt tightened everything up. February I'll do single ply full power as a very big 242 and really let that shirt eat.
 
Just checked weight. It is as I suspected. 233, lightest I've been since July last year. This weekend is consisting of a pig and 50 chickens for 200 guests, so there's a good chance I will eat a pound of pork and two chickens and have to think harder about my numbers.

At this bodyweight, 220 is well within striking distance as well. Weighing in at 220, it wouldn't be hard to get back up to 233.
 
Must have regained about 12lbs of gainz. Probably gonna drop off 8-10 in the pool the next few days. I ate goooood.
 
Crew squat day today at a friend's house. Monolift, squat bar, belt squat, and a reverse hyper.
 
Got wrecked

Squat against short lights (~150 top)
515 briefs
535 wraps
565 F
my guess is I gassed out Just didn't have it there.

Pulls in briefs against double short lights (160 top)
315X1
405X1
455F
425F

425 would have went if I had taken that first.

Belt squat
270x3x10
Holds
470X2x1min

Rev Hyper
290x10
Nearly collapse
Stumble to chair
Sugar up
Rev Hyper (cont.)
290x2x10

Since I've been sandbagging squats and pulls, I didn't get the numbers I should have. But the effort and assistance work was very encouraging, and I need to continue this. Bench in 8 hours.
 
Why didn't you do some Glute Marches a la Duffin with the belt squat?
 
NomZ said:
Why didn't you do some Glute Marches a la Duffin with the belt squat?
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Next time. Holds are very similar IME.



Didn't wake up in time to bench, so I'll get that in tomorrow.
 
Got my shirt day in today.

Warm up

Work up
455 float
495 to a 1
525 to a 1

Done. Weight was way up this week. About 241. I could get a tough touch with 501 at that bodyweight. Might adjust my plans just a bit.

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Rodja said:
What do you plan to weigh for the meet?
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I'm not 100% yet. Being up around 241 makes my opener a lot closer to 501 and puts my third around 534-540, but I haven't really trained for that. 232 puts me at 474/501/518, but I don't want to be depleted going into meet day. 236-238 would be ideal. As easy as that 525 felt, I would not be sad if I showed up at 240 and had to go up in weight. I feel a lot better pop from touch than I do from a 1 board.

Edit: now in February I plan on giving single ply full power a run with a training weight closer to 255. Then we're looking at 575 in that shirt. Just have to keep beefing up the triceps.
 
Hyde said:
Dang gotta keep beefing up that pasta intake if you're going up to 255
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Yeah that will be breaking new ground. I haven't been force feeding, my infrequent and junky meals have kept my metabolism low. But new territory is always hard.
 
herderdude said:
I'm not 100% yet. Being up around 241 makes my opener a lot closer to 501 and puts my third around 534-540, but I haven't really trained for that. 232 puts me at 474/501/518, but I don't want to be depleted going into meet day. 236-238 would be ideal. As easy as that 525 felt, I would not be sad if I showed up at 240 and had to go up in weight. I feel a lot better pop from touch than I do from a 1 board.

Edit: now in February I plan on giving single ply full power a run with a training weight closer to 255. Then we're looking at 575 in that shirt. Just have to keep beefing up the triceps.
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Pick your openers based on your training and then really crank the weight if it's a smoke show.
 
Token lower day

SSB box squats versus blue bands
Work up
225X3x3

Not quite speed work, so I didn't do speed volume.

Conventional pulls
495X5x1

That was a good effort. All moved better than I expected. With a result like that, it looks like more 2" sumo block pulls to work my worst deadlift variant.
 
Woke up this morning at 234. I never know what's next.
 
Hyde said:
Are you eating sort of consistently or is every day a bit of a crapshoot?
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I don't pay that close of attention. I make sure to get in some protein every meal and go from there. My hydration varies a lot, as well. To get my weight down, I was just making better choices with what I was eating, no counting.
 
I forgot who's FB I saw it on. Someone who was ripped, sounded smart, and has a lot of followers so I just went ahead and believed everything he said: He said that a normal diet is bound do give the average person a healthy amount of protein, and if you just focus on adding in a little extra, then you'll most likely be taking enough enough protein for an athlete. Screw counting.
 
Sean1332 said:
I forgot who's FB I saw it on. Someone who was ripped, sounded smart, and has a lot of followers so I just went ahead and believed everything he said: He said that a normal diet is bound do give the average person a healthy amount of protein, and if you just focus on adding in a little extra, then you'll most likely be taking enough enough protein for an athlete. Screw counting.
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Oh, to be sure. I don't count either. I've been in the habit of cramming protein for a long time, so my normal diet is protein heavy.
 
Sean1332 said:
I forgot who's FB I saw it on. Someone who was ripped, sounded smart, and has a lot of followers so I just went ahead and believed everything he said: He said that a normal diet is bound do give the average person a healthy amount of protein, and if you just focus on adding in a little extra, then you'll most likely be taking enough enough protein for an athlete. Screw counting.
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Viada. His post was about how you could eat next to nothing besides rices and breads and still get "enough" Protein for a normal person assuming calorie needs are met. So adding more protein to reach athlete needs is not difficult.
 
Yeah, research says something like .66-.77g per lb of BW is the most you need to optimize rates of protein synthesis. More is unnecessary, despite what you read in flex. That's easy if you're eating meat a couple times a day
 
Don't know why I didn't just do this to start with....
 

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jimbuick said:
Viada. His post was about how you could eat next to nothing besides rices and breads and still get "enough" Protein for a normal person assuming calorie needs are met. So adding more protein to reach athlete needs is not difficult.
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You're not looking at the big picture. Viada is being honest here. He's also not denying that increasing protein intake over these recommended amounts can speed recovery for a hard training athlete and reduce soreness. NEEDS and what could benefit you are two different things. Nevermind an athlete w higher bf isn't going to have the insulin sensitivity of someone w abs.

Viada is in direct control of the program of owner of my gym as well as his macros; I literally see his routines weekly and some of his emails. Viada is SMART. He has Drew eating maybe 160g protein and 7-800 carbs and like 100 fat. Drew is also 6'0" 230lbs w abs and currently not taking drugs. That is much higher than the numbers Viada is stating for protein in that post, and "adding a few eggs" to 7 bowls of brown rice isn't going to hit 160g by a long shot.
 
I'm just drumming up convo here. But I'm saying that a guy taking something that's trying to get in shape IS going to need to really get his protein in, often, and that's where the bro mindset and macro ratios has come from.
 
Hyde said:
You're not looking at the big picture. Viada is being honest here. He's also not denying that increasing protein intake over these recommended amounts can speed recovery for a hard training athlete and reduce soreness. NEEDS and what could benefit you are two different things. Nevermind an athlete w higher bf isn't going to have the insulin sensitivity of someone w abs.

Viada is in direct control of the program of owner of my gym as well as his macros; I literally see his routines weekly and some of his emails. Viada is SMART. He has Drew eating maybe 160g protein and 7-800 carbs and like 100 fat. Drew is also 6'0" 230lbs w abs and currently not taking drugs. That is much higher than the numbers Viada is stating for protein in that post, and "adding a few eggs" to 7 bowls of brown rice isn't going to hit 160g by a long shot.
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160g is still greatly under the "bro" recommendation of 1.5/2x BW lbs and is quite easy to hit without supplemental protein intake. I've eaten 250g protein, and notice no difference where I'm at 140-160g nowadays.
 
Hyde said:
You're not looking at the big picture. Viada is being honest here. He's also not denying that increasing protein intake over these recommended amounts can speed recovery for a hard training athlete and reduce soreness. NEEDS and what could benefit you are two different things. Nevermind an athlete w higher bf isn't going to have the insulin sensitivity of someone w abs.

Viada is in direct control of the program of owner of my gym as well as his macros; I literally see his routines weekly and some of his emails. Viada is SMART. He has Drew eating maybe 160g protein and 7-800 carbs and like 100 fat. Drew is also 6'0" 230lbs w abs and currently not taking drugs. That is much higher than the numbers Viada is stating for protein in that post, and "adding a few eggs" to 7 bowls of brown rice isn't going to hit 160g by a long shot.
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I agree with Viada, in case that wasn't clear. He goes on in the comments and mentions that for someone who is actively cutting weight (caloric deficit) that these needs change considerably.

Which makes sense, since someone in that position wants more protein to increase satiety and to stave off muscle loss. Along with eating fewer carbs on the whole.

It is worth mentioning that carbs are protein sparing nutrients, in that if you are ingesting enough carbs your body is much less likely to break down protein into glucose for energy.
 
NomZ said:
160g is still greatly under the "bro" recommendation of 1.5/2x BW lbs and is quite easy to hit without supplemental protein intake. I've eaten 250g protein, and notice no difference where I'm at 140-160g nowadays.
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Yes it is. It's crazy some people talk that 2g/lb of bw crap. I'd have to be eating 475g/day! A gram per lb has always served people well. Personally I don't see any difference as long as I'm getting 180-230g/day. After that it's sheer calories.

I've even listened to interviews w some ifbb pros and they were discussing that in the off-season THEY never consumed over 1.4g/lb. And we're talking many grams of gear here. They did consume over 500g frosted cornflakes alone, not counting the other 4-500g carbs a day lol
 
I always thought the 1.5-2 gram/lb bw of protein stuff was just a scheme for supp companies to sell more protein.. .7-1 g is fine for me.
 
capo180 said:
I always thought the 1.5-2 gram/lb bw of protein stuff was just a scheme for supp companies to sell more protein.. .7-1 g is fine for me.
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One time I ate 400g a day on a maintenance diet for a month. I spent the whole month on the toilet and noticed nothing of note but a huge grocery and toilet paper expense.
 
Weighed 233 this weekend and nuked 495 and 525 off a one and two board respectively. Weigh in 220, bloat up to 235, open 490, second 512, third 534.
 
Last big bench:

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Duramaxhd said:
Looked pretty easy
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Wasn't set just right in my shirt yesterday until the last one, So I was running away from the bubble of support toward the end. It didn't feel horrible, but I definitely hit that one with everything I had. If I don't cheat to touch my opener, it will be faster than that. My second should be almost that fast, and then my third will be fun to watch.
 
Rodja said:
Your ROM on bench isn't fair. You touch before I even hit a damn 2-board.
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Thanks, I've refocused on my setup and it's made a world of difference. Multiple inches. You should see the guys I train with. The one weighs 324 with a 68 inch reach.
 
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